«Cook Book The eal et R G How to succeed with an anti-inflammatory diet by Jeannette Birnbach MS DC CCN Disclaimer The information and recommendations ...»
How to succeed with an anti-inflammatory diet
by Jeannette Birnbach MS DC CCN
The information and recommendations contained in this document are not intended
as a substitute for personalized medical advice and should not be construed as a
claim or representation that any advice mentioned constitutes a speciﬁc cure. The
information is not intended to diagnose, treat, cure or prevent disease. It is purely
Copyright 2010 Drs. George and Jeannette Birnbach firstname.lastname@example.org Persistence This book was created with you in mind: busy, but motivated to be healthy.
An anti-inﬂammatory diet is one of the best ways to reduce stress on your body, and load your diet up with antioxidants, vitamins, minerals, protein, and good fats -- the building blocks of life.
For most people, it’s easier to get motivated than to stay motivated when the going gets tougher -- when the health food store is further away than you remember, when you have to confront your cravings for junk food, or when well-meaning friends say “go on, take a bite!” Persistence with diet changes is a form of courage, and it’s a rare form of courage. Persistence is the ability to keep working toward your goal before you get any feedback or results from your actions. In other words, you have to stick to it even after the initial forward momentum wears off.
When you work toward the goal of healthy eating with persistence, you will succeed even in the face of disappointment and unexpected setbacks. When you look back from your new health status, you will see that your achievement was the triumph of persistence.
Contents “I was 32 when I started cooking; up until then, I just ate.” “You don’t have to cook fancy or complicated masterpieces -- just good food from good ingredients.” Julia Child “We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are."
Adelle Davis "Make [food] simple and let things taste of what they are."
Maurice Edmond Sailland "People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas."
Author Unknown "One of the biggest tragedies of human civilization is the precedence of chemical therapy over nutrition. It's a substitution of artificial therapy over nature, of poisons over food, in which we are feeding people poisons
1 Tools and technical skills
2 ! Main dishes
3 Soups and salads
4! Side dishes and snacks
8! Healthy Sweets
9 Travel and On-the-Go
11 Behind the Kitchen Curtain
What would it look like if preparing and eating good food was easy? This book is a map of that vision. Before the vision takes form, you may have to let go of some preconceived notions about food, what constitutes a “meal,” and what it takes for you to feel satisﬁed after eating. If the Standard American Diet is going one way, you should probably go the other.
After years of working with patients to improve their diets, I know that the most
common feedback I get is one or both of these two statements:
1. I donʼt know what to eat
2. Iʼm bored This book was created to address these two roadblocks to success. It contains the essentials of food preparation so that you can get organized. Every recipe in this book was made with 30 minutes of preparation time or less, and with inexpensive kitchen tools explained in later pages. The goal is that you can eventually prepare anything and everything you need to eat nutrient-dense anti-inﬂammatory meals without this book.
I strongly recommend that you host a dinner party as soon as you feel ready. Many motivational speakers and personal coaches tell us that 85% of our satisfaction in life will come from our relationships, and what better way to enjoy those than with the generous gift of nourishing food?
All the best, Dr. Jeannette Birnbach
Whether you are completely clear about the ways you need to improve your diet or
still in a fog about it, there is good news for you:
There is an enormous improved health potential available to you! And if you donʼt make the changes, well, itʼs just the opposite.
The keys to changing your diet for the better are contained in this book, where we attempted to waste no words and to only give you the most important information.
Here is a summary of the skills you should have under your belt after working with this guide.
1. Planning ahead is key. Determine your meals for the week, make shopping lists and keep the junk food out of the house to resist temptation.
2. Avoid boredom through creativity and trying new things. For example, for dinner you might stick to one salad and one vegetable that you have prepared well a hundred times, but try a new protein dish that you have never used before. If it goes badly, there are always gluten-free chicken nuggets in the freezer.
3. Have the appropriate food preparation and storage tools on hand so that you can easily create your masterpieces and store the left-overs.
Allow yourself time to make the transition to a clean diet. Perfectionists want to have this done yesterday, and skeptics believe they will never get it right, but we have found that with reasonable effort, it takes most people about a month to get up and running. After using the book for several weeks to months, itʼs entirely likely that you no longer need the book at all.
Why do I need an “Anti-inﬂammatory” Diet?
Inﬂammation is the common denominator in the most insidious health problems of our time: cancer, heart disease, diabetes, arthritis, and cognitive disorders such as Alzheimerʼs disease. Fortunately, one the best ways to reduce or avoid inﬂammation is totally in your control: change your diet.
Inﬂammation is a vascular and cellular response to injury that causes pain, swelling and tissue damage. Controlled inﬂammation that follows an injury for example is not a disease, but rather part of a normal healing process. Chronic inﬂammation however keeps the chemicals of inﬂammation constantly high in our bodies, resulting in increased oxidation, breakdown of cells, impaired function, and a downward spiral.
Diets high in sugar and low in phytochemicals (powerful plant chemicals that protect us from disease), ﬁber and nutrients contribute to the downward spiral of metabolism and excessive free radical production. Free radicals are both the result of and cause of inﬂammation, and they are a hallmark of all chronic degenerative diseases like cancer, heart disease and diabetes. Inﬂammation is like a forest ﬁre raging out of control and a poor diet is like fuel on the ﬁre.
By the time chronic inﬂammation typically shows up, youʼre many years into the process. But the good news is itʼs never too late to start taking steps to reduce inﬂammation and oxidative stress. We can slow down the degenerative process caused by chronic inﬂammation by increasing the intake of antioxidants and other nutrients. The anti-inﬂammatory diet provides just that.
Please know that although the research on which foods cause or contribute to inﬂammation for the majority of people is solid, you have a unique situation. Based on your health issues, lifestyle and other factors, your healthcare provider may modify the diet recommendations in this book.
Foods that are allowed
Foods to Exclude Fruits Fruit juices Corn, white potatoes, creamed vegetables, tomatoes and their sauces, including seasonings, steak sauce and ketchup, meatloaf, baked beans, gravies and Vegetables salad dressings that contain tomatoes; no peppers including red, green, yellow, jalapeno, chili, cayenne, curry, pimentos and paprika, eggplant Wheat, oats (including oatmeal), corn, barley, spelt, Starch kamut, rye; avoid any product containing gluten Bread/cereal Products made from wheat, spelt, kamut, rye or barley Legumes Tofu, tempeh, soybeans, soy milk and any product (vegetable made from soy (watch out for protein bars!) protein) Nuts and Peanuts, peanut butter seeds Beef, pork, frankfurters, sausage that isn’t 100% Meat and fish chicken or turkey, canned meats (other than water packed fish), shellfish Milk, cheese, cottage cheese, cream, yogurt, ice Dairy cream, frozen yogurt, non-dairy creamers, soy milk Margarine, shortening, processed and hydrogenated Fats oils Soda, alcohol, coffee, tea, caffeinated beverages in Beverages general, including guarana Spices and Chocolate, ketchup, relish, chutney with added sugar, condiments soy sauce, BBQ sauce White or brown sugar, honey, maple, high fructose corn Sweeteners syrup, dextrose, white sugar Notes
A well-equipped kitchen contains carefully selected, high quality tools that are wellorganized to be within reach.
2. Pots and pans
3. Cooking tools Knives The best knives have forged blades (rather than stamped) and are made of highcarbon stainless steel. Although many types of knives exist, there are three basic types that you must have to prepare the recipes in this book (or any book).
Chef’s knife Paring knife Serrated blade If you decide you would like to learn more about the ﬁne art of cutlery, check out “The Professional Chefʼs Knife Kit” from the Culinary Institute of America. In the meantime, the three knives listed above will be more than enough to make great food.
Pots and pans All the recipes in this book can be made with the most basic kitchen equipment. You donʼt have to spend a fortune to have the right cookware, but you will need a few key items.
10–12 inch skillet 10 or 12-inch stainless steel wok saute pan small and medium sauce pans large stock pot steamer All the pots and pans listed should have lids. Itʼs important to choose stainless steel cookware over aluminum. Acidic and salty food erode aluminum and release it into your food. Itʼs ﬁne to have a cast iron frying pan unless you need to avoid iron in your diet.
Cooking Tools Blender Whisk Spatula Slotted spoon Cutting board Measuring spoons and cups Steamer Small hand mixer Small meat thermometer Glass storage containers (plastic lids are ok) Garlic press Cooking Methods The purpose of this book is to get you up and running as quickly as possible with healthy, anti-inﬂammatory foods that heal your body. You can quickly prepare all of the meals in this book with a few simple techniques.
Quickness is key with this method of cooking; “saute” means “jump” in French. Itʼs best to prepare everything that will go in the pan ahead of time so that you can remain focused on the cooking. The ingredients should be bite-sized to go straight from the pan to the plate.
The goal is to cook the foods at the right temperature so that they are crispy on the outside but soft and juicy on the inside. Sauteed foods are cooked in sizzling hot pans in a small amount of butter or oil. Foods to be sauteed should not be wet because this will cause them to steam and leave them mushy. Dry your vegetables after you wash them to prepare for a saute. After you ﬁnish the saute, you can easily make a pan sauce that includes the drippings left in the pan.
Bla n chi ng / Pa rboil
This method of boiling foods very quickly takes the raw edge off vegetables intended for salads and crudites. Bring the water to a boil, and quickly drop in the chopped and washed vegetables for about one to two minutes, then remove from the heat and strain. Rinse under cold water to stop the cooking process and maintain crunch!
Poachi ng To poach a food, you submerge it fully or partially in liquid that is barely simmering;
water bubbles should just be forming on the bottom of the pan, but not breaking on the top of the water.
Stea m i ng Steamed foods are prepared in special bamboo or other steaming baskets that can be placed over boiling water. Most vegetables can be prepared this way. Proper steaming retains the crispness, color and nutrients of vegetables. Vegetables that are chopped into small chunks steam more quickly and evenly. You can also use steaming to reheat leftover rice and quinoa.
St i r- Fr y i n g
Stir-fried foods are quickly stirred and tossed in a small amount of fat on high heat in a wok or large pan. Quick cooking helps retain vitamins and minerals. As with a saute, itʼs best to prepare foods ahead of time by chopping and cutting into bite-sized pieces. Different foods need different amounts of time to cook, and so you add foods to the stir fry in the order of their cooking time, with the foods that take the longest to cook going in ﬁrst.
✦ First into the wok: sweet potatoes, winter squash, onions, carrots, eggplant, celery, leeks ✦ Second into the wok: cabbage, green beans, cauliﬂower, broccoli, zucchini, summer squash ✦ Last into the wok: greens, green peas, snow peas, bean sprouts Baki ng / Roasti ng Roasting vegetables brings out the natural sugars while creating a crisp outer layer.
Fish and chicken can also be baked, leaving you free time to get things done while dinner is cooking.
Storage Containers The best containers are made of glass with BPA-free plastic lids. Most people ﬁnd clear glass the most useful for quickly checking the contents of containers in the refrigerator. The cost of good storage containers can really add up, so keep your eyes open for good deals at places like TJ Maxx, Marshallʼs and Tuesday Morning.
Hand Mixer The recipes in this book that required a blender were all made using an inexpensive tool -- a Magic Bullet -- purchased at Target for $52.24. These are great for a family of four or less, but for a larger family I recommend investing in a more powerful blender such as a Vita-Mix or Blendtec.