Meals that Heal Inflammation by Julie Daniluk

Author:Julie Daniluk [Daniluk, Julie]
Language: eng
Format: epub
ISBN: 9780307359995
Publisher: Random House Canada
Published: 0101-01-01T00:00:00+00:00

STEP THREE—STAYING THE COURSE

Duration: 8 weeks

This step is all about sticking to the plan on a physical and emotional level. For the next eight weeks (while using the recipes in this book), eat five times a day: three meals and two snacks, making sure to eat at least seven to ten servings of vegetables. If you think this is going to take too much time, take one day of the week to prepare a lot of your foods and snacks. Then freeze them so that they’ll keep for the week. Think of it this way—you won’t have to cook for the rest of the week! Make sure your grocery shopping list is always consistent with the MTHI plan. Check out the Anti-Inflammatory Food Chart on this page. Photocopy it and post it on your fridge for quick reference.

To help keep you on track, organize a shelf of healing snacks so you know where to look for a quick bite. Always carry a snack with you, as this will help keep your blood sugar level stable. Feel free to stash some ready-made snacks in your briefcase, purse, work desk drawer or glove box of your car. This provides you with a healthy alternative to fast food, or candy from vending machines. Challenge your taste buds with my recommended snack choices:

• Fresh fruit such as apples, pears or blueberries

• Raw vegetable sticks such as celery, carrot, cucumber and zucchini or fresh snap peas

• Flavored nori seaweed (found in Asian grocery stores or health-food stores; make sure it doesn’t contain MSG or sugar)

• Whole-grain gluten-free crackers (baked and sugar free)

• Dried apricots, figs, dates and dried cranberries (apple juice sweetened); limit this snack to a few pieces of fruit to avoid blood sugar spikes and make sure the fruit isn’t sprayed with sulfur

• One handful of almonds, Brazil nuts, hazelnuts, macadamia nuts, pecans or walnuts (Note: discontinue eating these if you begin to cough or have an itchy throat or mouth, chest or throat tightness, or a rash after eating.)

• Honey-sweetened snack bars made with raw sesame, chia, flax, sunflower or pumpkin seeds

• Trail mix with your favorite dried fruits (no sugar added), nuts and seeds (try mixing 1 ounce (30 g) each of hemp seeds, dried apple-juice-sweetened cranberries, pumpkin seeds and hazelnuts)

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