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    Meal for the Week: Anti Inflammatory Recipes and Diet Foods
    Meal for the Week: Anti Inflammatory Recipes and Diet Foods
    Meal for the Week: Anti Inflammatory Recipes and Diet Foods
    Ebook150 pages1 hour

    Meal for the Week: Anti Inflammatory Recipes and Diet Foods

    By Joeann Brewster

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    About this ebook

    Meal for the Week: Anti Inflammatory Recipes and Diet Foods The Meal of the Week book covers two sections, a general dieting cookbook and the anti inflammatory diet. Each section contains diets that work in helping you to build a weekly meal planner with good healthy meal ideas. Many people suffer from inflammation issues and the foods called for in the ingredients of the anti inflammatory diet section are meals that will help to avoid further aggravation. You can achieve healthy cooking from these healthy diet plans. Whether you are looking for a diet plan to help with inflammation issues or if you are looking for the best diet to help with healthy meal plans you can find a great selection of recipes to make meal planning easier.
    LanguageEnglish
    PublisherHealthy Lifestyles
    Release dateMay 15, 2017
    ISBN9781630227531
    Meal for the Week: Anti Inflammatory Recipes and Diet Foods

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      Book preview

      Meal for the Week - Joeann Brewster

      Meal for the Week

      Anti Inflammatory Recipes and Diet Foods

      Joeann Brewster and Racquel Rand

      Copyright © 2013 Joeann Brewster and Racquel Rand

      All rights reserved.

      Contents

      Introduction

      Section 1: Dieting Cookbook

      Chapter One

      Low Fat Recipes: The Basic Weight Loss Recipes

      Baked Salmon

      Baked Pork (or lamb) Tenderloin

      Grilled Marinated Chicken

      (Mostly) Homemade Low Fat Vegetable Lasagna

      Baked Tilapia

      Lean Ground Beef Wrap Sandwich

      Green Peppers Stuffed with Turkey

      Chicken Cacciatore in a Slow Cooker

      Homemade Beef Stew

      Chapter Two

      Low Carbohydrate Recipes: Somewhat Misunderstood but Very Helpful for Weight Loss

      Egg Frittata

      Tuscan Chicken with Tomato-Basil Relish

      Buffalo Chicken Salad

      Low Carb Key Lime Pie

      Chapter Three

      Muscle Building Recipes to Boost the Metabolism

      Chopped Steak With Mushroom Sauce

      Thai Spiced Chicken

      Spicy Scrambled Eggs

      Muscle Building Frozen Yogurt Peanut Butter Banana

      Chapter Four

      Fish Recipes to Lose Weight

      Spicy Stir Fry of Shrimp

      Salmon with Fresh Tomato Sauce

      Baked Cod with Chorizo & White Bean

      Southern Buttermilk Catfish Fillets

      Fish Chowder

      Chapter Five

      Raw Food Diet Recipes for the Daring

      A Simple Raw Pizza

      Avocado, Banana, Chocolate Raw Pudding

      Chapter Six

      Vegetarian and Vegan Recipes for Weight Loss

      Grilled Tofu with Ratatouille Vegetables

      Slow Cooker Vegetarian Chili

      Lemon-Scented Oven-Roasted Winter Squash

      Zucchini-Corn Cannelloni

      Mixed-Grain Tabbouleh with Roasted Eggplant, Chickpeas, and Mint

      Chapter Seven

      Paleolithic Diet Recipes: Turning Back the Clock.... A Lot

      Steak Tartar

      Pork (or lamb) Chops and Sauerkraut

      Lamb in Red Wine Sauce

      Vanilla Blueberry Omelet

      Chapter Eight

      Breakfast Recipes for Weight Loss

      Oats and Raspberry Natural Pancakes

      Oatmeal-Rhubarb Porridge

      Vegetable and Ham Breakfast Slice

      Low Fat Mushroom Omelet

      Eggs Benedict Italian Style

      Chapter Nine

      Desserts for the Diet Conscious

      Cottage Cheese Dessert (and Breakfast) Pancakes

      Honey-Lime Fruit Cup

      Chocolate and Raspberry Pudding

      Apple and Blueberry Cobbler

      Appendix I:

      A Five-Day Sample Meal Plan

      Conclusion

      Final Words that are Not So Final

      Section 2: Anti Inflammatory Diet

      1)     Inflammation Problems

      The Anti Inflammation Diet

      Tips for Cooking and Eating Right When on the Anti Inflammatory Diet

      Are You Cooking Right?

      Delicious Anti Inflammatory Recipes

      2)     Baked Teriyaki Chicken

      Polynesian Chicken

      Turkey Tenderloins

      Turkey Curry

      Noodle-Free Turkey Lasagna

      Black Bean Huevos Rancheros

      Quinoa Breakfast Cereal

      3)     Hearty Bean Dinner

      Quinoa and Black Beans

      Meaty Beans and Rice

      Lentil Soup

      Chicken and Lentils

      Curried Lentils

      Maple-Flavored Salmon

      Grilled Salmon

      Baked Garlic Salmon

      Salmon Ceviche

      Mixed Veggie Salad

      Grilled Chicken Cranberry Spinach Salad

      Delicious Cucumber Salad

      Tofu Salad

      Tofu Scramble

      Baked Tofu

      Lime and Cilantro Tofu

      Tofu Watercress Salad

      Fruit Salad

      Healthy Oatmeal

      Banana Nut Breakfast Cereal

      Introduction

      Making the Commitment

      If you wish to change your lifestyle to a healthier one, nutrition is a great place to start.  One thing that helps above is planning.  If you plan your meals ahead of time, you will be less likely to cheat and will be able to stick with the plan.  The goal of this book is to provide you with a great number of nutritious recipes to help with menu planning.  You will find the recipes in this book to be the top in nutrition covering a variety of diets.  You can mix and match the recipes with great results if your goal is to live a healthier lifestyle.

      Get out your pen and paper and create the menu for the next week.  If you are new to meal planning, take it one week at a time so it will not overwhelm you.  Look through the recipes in this book and plan the suppers first, since they are the largest meals.  If you play it right, you may be able to arrange it so you have leftovers you can eat for your lunch the next day.  The recipes are easily doubled or tripled.  Next, plan the breakfasts.  Lastly plan the snacks and desserts.  This book contains several dessert, appetizer, and snack recipes.  Feel free to add to the snacks by choosing fresh fruit, raw veggies, nuts, or even leftovers.

      Once you make your menu, you need to create your grocery list.  Try to think of your favorite grocery store and create the list according to the layout of the store, that way you will not be off looking around for items on the list.  Once you get home, take a few minutes to prep the foods that need prepping to save on time during the week.  Cut up the vegetables, etc. the foods that will keep okay like that.  This will make your meals of the week easier to deal with and prepare.

      Making the Dieting a Success

      Now that you are on your way with a great meal plan, you can do a few other things to make your new lifestyle a success.  You must deal with any junk food habits you have.  If you are addicted to junk food, you will go through withdrawals.  But once you completely wean from junk food your cravings will turn to craving more nutritious foods, the very foods you find in the recipes in this book.  First, though, deal with your bad eating habits to make this dieting change a success.

      For the first 3 weeks of the diet allow yourself to eat some of the junk foods in which you are addicted.  Try to recall the last week what you ate and write it down.  Now you can make the change slowly, replacing one meal or snack of junk food every three to five days with healthier meals and snacks.  By the end of three weeks, you should be weaned from the junk foods.

      Incorporate plenty of water with your dieting routine.  Water goes well with all diets and is a requirement for your body in order to be healthy.  Without water, your body will become dehydrated.  Without plenty of water, your body will become sluggish.  Water helps to cleanse the body, making sure the digestive system runs well.  Water also helps to keep the skin clear.  If you are dieting to lose weight, water certainly helps with that.  In addition, ironically, if you are bloated with water weight, drinking more water helps your body to get rid of the bloat.

      You need to drink according to your weight.  There is a standard eight glasses of water a day that you may hear.  This is only true if you weigh one hundred twenty-eight pounds.  To calculate how much water you need a day take your body weight and divide by two.  That total is the total in ounces of how much water you need.  Say you weigh one hundred and fifty pounds, you divide that by two, and you have seventy-five pounds.  So if you weigh one hundred and fifty pounds you would need about seventy-five ounces of water a day, or about a little over nine cups a day.

      One More Thing To Make a Healthy Lifestyle

      It is hard not to discuss exercise when discussing a nutritious diet.  Diet and exercise go hand in hand when it come to your health.  The body needs physical activity in order to be in top healthy shape.  Take the time to work out in a good exercise routine at least three times a week.  If you are not accustomed to doing this, start slow.  You may find it is a tough thing to do at first, because it requires more energy than you may feel like you have.  But you will find something

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