Академический Документы
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11-17
LUNCH 18-25
DINNERS 26-35
Contents
SNACKS 36-41
JUICES & SMOOTHIES
42-48
49-54
55-59
What Is Inflammation?
And until something big and scary happens, we might not do anything about it.
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And symptoms can include fatigue, fibromyalgia, IBS, reflux, poor digestion, constipation, headaches/migraines, low libido,
skin conditions, premature ageing, weight
gain, being too thin, low energy, poor
sleep, allergies, food intolerances, joint
pain
Right through to degenerative conditions
such as type 2 diabetes,
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2. Ginger
Ginger contains ultra-potent anti-inflammatory compounds called gingerols (cool
name), which are the substances that
many researchers believe are responsible
for the reduction in inflammation people
experience when they start taking ginger
supplements regularly.
Clinical studies have also found that curcumin also has very powerful antioxidant
effects. Due to this, it is able to neutralize
free radicals, and dramatically reduce joint
inflammation and pain.
3. Turmeric
Research shows that turmeric has powerful anti-inflammatory, anti-tumor, and
antioxidant properties.
Turmeric contains a pigment called curcumin, and it is this the pigment that gives
turmeric that is the active ingredient behind many of the emerging health benefits.
One recent study found that osteoarthritis
patients who added 200 mg of curcumin
a day to their treatment plan experienced
reduced pain and increased mobility, i
whereas the control group, which received
no curcumin, experienced no significant
improvements.
4. Garlic
Delicious, smelly and darn good for you.
Garlic has huge anti-inflammatory properties that have been linked to cardiovascular health, preventing obesity (related to
sulphur-containing compounds found in
garlic) and in helping and preventing arthritis.
Two additional compounds in garlic (vinyldithiin and thiacremonone) are found to
inhibit the activity of inflammatory messenger molecules while also providing an
anti-oxidative stress benefit.
The most researched compound in garlic,
allicin, has been linked to many anti-inflammatory benefits, and this food should
definitely be eaten multiple times daily.
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5. Beetroot
7. Omega 3
6. Asparagus
Asparagus is a super-anti-inflammatory
because of its unique combination of
anti-inflammatory nutrients including asparanin A, sarsasapogenin, protodioscin,
diosgenin, quercetin, rutin, kaempferol and
isorhamnetin.
You dont need to be able to pronounce
those nor do you need to remember them
just know that asparagus has possibly
more anti-inflammatory compunds in it
than any other food!
(Plus asparagus also contains antioxidant nutrients including vitamin C, betacarotene, vitamin E, and the minerals zinc,
manganese, and selenium.)
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1. Sugar
Refined sugar and other foods with high
glycemic values hike up insulin levels and
put the immune system on high alert.
Reports in the American Journal of Clinical
Nutrition reported that processed sugars
and other high-glycemic starches increase
inflammation, which causes pain, overheating, redness and swelling.
According to CNN:
High amounts of sugar in the diet increase
advanced glycation end-products, or
AGEs, a protein bound to a glucose molecule, resulting in damaged, cross-linked
proteins. As the body tries to break these
AGEs apart, immune cells secrete inflammatory messengers called cytokines.
Depending on where the AGEs occur and
your genetic predisposition, they could
eventually result in arthritis, cataracts,
heart disease, poor memory or wrinkled
skin.
Plus of course, sugar is the most acidforming foods you can consume and
messes with every area of your body.
Best avoided when possible!
2. Red Meat
High intake of red meat has been repeatedly linked to inflammation across many
studies.
Quality of meat can be a factor, in that
mass-produced, low quality meat can contain dangerous chemicals which are added
to the meat supply through feed and medicines and these contribute to inflammation.
Red meat also contains high levels of
omega-6 fatty acids that produce inflammation. This arachodonic acid produces
inflammation that can attack anywhere in
the body from your heart and arteries to
your joints.
3. Caffeine
According to Mark Hyman, MD the caffeine in coffee increases catecholamines,
your stress hormones. The stress response elicits cortisol and increases insulin. Insulin increases inflammation and this
makes you feel lousy.
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The acidity of coffee is associated with digestive discomfort, indigestion, heart burn,
GERD and dysbiosis (imbalances in your
gut flora).
There are also numerous studies that show
coffee to increase inflammation. One particular studie looked at coffee consumption on inflammation marker concentrations were in 3,042 randomly selected men
and women.
In all inflammatory markers, the consumption of coffee, as little as one cup a day,
was associated with an increase in inflammatory markers.
This makes refined grains as good as refined sugars, which are practically empty
calories, devoid of nutrients.
And like refined sugars, refined grains have
a higher glycemic index than unprocessed
grains and when they are consistently consumed, can cause inflammation throughout the body when consumed.
Just skip them.
4. Dairy
These are the polyunsaturated fats including corn oil, safflower, sunflower and soybean oil.
5. Refined Grains
A lot of the grains we eat nowadays are
refined
They are devoid of fiber and vitamin B
compared to unpolished and unrefined
grains that still have the bran, germ and
the aleurone layer intact.
How much is too much? The ratio of Omega 3 fatty acids to Omega 6s in the diets
of most Americans is 1:20. Our ancestors were healthy in a diet with a 1:1 ratio.
Whoops.
In the ratio they occur in the typical Western diet, these oils create inflammation,
pain and cellular damage.
Trans fats are even worse.
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These are the oils list as hydrogenated or
partially hydrogenated and appear nowhere in nature.
Trans and partially hydrogenated fats are
a huge contributor to inflammation and
should be avoided whenever possible.
7. Processed/Packaged/
Prepared Foods
Quite simply because they contain a lot of
the above, and have had all of the beneficial foods processed right out of them.
If you are eating a lot of prepared/packaged/processed foods do try to move
away from these. I know theyre convenient but theyre not worth the hassle
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12
BREAKFASTS
13
Quinoa Porridge
Serves: 2
Instructions
Cook the quinoa according to the
Ingredients
cup of quinoa
1 apple
lemon
Cinnamon
Optional: raisins
14
Chia Cream Pots
Serves: 4
Instructions
Firstly, sweeten the coconut milk by
Ingredients
1 handful of blueberries
1 handful of mixed nuts (almonds,
macadamia, pistachios, brazil nuts etc)
1 tsp of ground cinnamon
1 fig
15
Coconut &
Vanilla Bircher Pots
Serves: 1 pot
Ingredients
Instructions
1
16
Buckwheat Granola
(GF)
Serves: 2
Ingredients
2 cups soaked buckwheat
Instructions
1
Combine all of the ingredients together in a large baking pan, making sure theyre all mixed up well.
17
Buckwheat
Pancakes
Instructions
Ingredients
1 banana
2 cups unsweetened almond milk
Next, in a separate bowl, sift together the baking powder, salt and
buckwheat flour and then stir in
the chia seeds.
Spoon in a large spoon of the pancake mix and once the bubbles
start to form, FLIP!
18
Chai Porridge
Preparation Time: 15 minutes
Serves: 2
Instructions
First prepare the quinoa to the packet
instructions.
Ingredients
19
LUNCH
20
Gut Healing Soup
Preparation Time: 25 minutes
Serves: 4
Instructions
Prepare the lentils, if dried and set
aside. This takes the longest!
Next, roughly chop the onion and garlic
and warm gently in a very large saucepan with the coconut oil
While these are browning and flavouring
up, chop the peel and chop the sweet
potato and carrots roughly, and once
chopped, add to the pan and get it all
mixed together and coated in oil. Stir
for about 2 minutes to start to warm
the root veg and get the flavours of the
garlic and onion onto and into them
Ingredients
Now add the vegetable stock, and simmer for 10 minutes, until the vegetables
are just warmed through but not overcooked we want to maintain as much
of the nutrients as possible.
Add the lentils in now for the last five
minutes to get these warmed through
too
Next, transfer to a blender or food
processor (do in batches if your blender
isnt big enough to do all of this at once)
and add in the avocado, capsicum
(roughly chopped and deseeded), spinach and dill. Keep just a few sprigs of
dill back if you want to garnish.
Blend until smooth and serve with those
sprigs of dill, sprinkle with the chopped
cashews and drizzle with a little olive oil
at the end.
21
Tunisian Chickpea
Soup
Instructions
Ingredients
In the meantime heat the remaining oil in a frying pan, add the carrots, onions and celery. Gently fry
whilst stirring.
22
Anti-Inflammation
Soup
Preparation Time: 60 minutes
Serves: 4
Instructions
Start by chopping the red onion, garlic, ginger
(peeled) and turmeric (peeled) roughly.
Gently heat a little coconut oil in a pan and very
gently get the onion started, and once its cooking a little, add the turmeric, ginger, mustard
seeds and garlic being careful not to burn the
garlic.
Now add the root veggies (carrot, pumpkin,
sweet potato), the red pepper and the tomatoes
and stir it all around to coat the veggies in the
oil and flavours (you should be able to smell
that delicious turmeric now).
Add the stock and then add the lentils. If youre
using dried lentils, you will need to add an extra
50ml of stock to allow for an additional 10 mins
cooking time, but if youre using tinned lentils
(please buy organic), add them now and move
onto the next step.
Ingredients
23
Cool Quinoa Summer
Salad
Preparation Time: 15 minutes
Serves: 2
Instructions
Firstly, get the quinoa cooked and out of the
way. The rough guide is to mix one part quinoa
to five parts water, so do this (unless you pack
says otherwise), bring to a boil and then simmer
super-gently until the water has absorbed.
Next, you have two options with the beetroot
and carrot. If you have a Spiral Slicer use this
to make carrot and beetroot spirals, but if not
then you will want to grate them with a standard
cheese grater into a bowl. Once grated, press
with some kitchen roll/towel to get rid of some
of the excess moisture.
Ingredients
A little box/punnet of cherry tomatoes
(or about 15)
1 avocado
1 beetroot
A handful of basil
24
Kale Slaw & Creamy
Dressing
Ingredients
1 bunch Tuscan, Cavalo Nero or Curly kale,
thick stems removed and leaves thinly
sliced
25
Sweet PotatoTreats
with Winter Green
Pesto
Preparation Time: 35 minutes
Serves: 2
Instructions
1
Ingredients
Once the potatoes are ready, discard the rosemary, allow them to
cool and then top with the pesto
and then the asparagus/broccolini, onion and cucumber and then
drizzle with olive oil and serve!
26
Avocado & Black
Bean Salad
Serves: 2
Instructions
Ingredients
1 & 1/4 cup cooked black beans
(1/2 cup if making from dry)
Optional
Pinch of coconut sugar
27
DINNERS
28
Raw Pad Thai
Serves: 2
Instructions
Ingredients
3 medium courgettes (zucchini)
3 large carrots
2 spring onions, chopped (also
known as green onions, scallions)
1 cup shredded red cabbage
packet of beansprouts
1 cup cauliflower florets
1 bunch of fresh coriander/cilantro,
chopped roughly
Sauce
cup tahini
cup almond butter
cup tamari
1 tsp coconut sugar
2 tbsp lime or lemon juice
1 clove garlic, minced
1 inch of ginger root, grated
29
Chickpea Cashew
Curry
Serves: 2
Instructions
1
Ingredients
1 brown or red onion
2 carrots
1 bunch kale
red cabbage
1 red chilli
teaspoon salt
bunch basil
30
Tuscan Bean
Soup
Serves: 6
Instructions
Ingredients
2 Tbs (30mL) olive oil
1 medium onion, chopped
2 stalks celery, chopped
4 cloves garlic, chopped
3 cups (680g) chopped tomatoes
6 cups (900g) tinned cannelini beans
5 cups (1.25L) water
1/2 tsp (3g) Himalayan Salt
Freshly ground pepper, to taste
1 cup (75g) spelt pasta shells, or other
small pasta shape
1/4 cup (9g) fresh basil leaves, coarsely
chopped
Firstly, you need to steam fry the onions, celery, and garlic until tender. Do
this in a few spoons of water in a large
pan. Once it is all nice and tender you
can add the chopped tomatoes (juice
n all) and warm this over a medium to
low heat, breaking up the tomatoes so
that it is all chunked down in nice small
chunks. Cook this all together for about
fifteen to twenty minutes.
Now you can add the lovely creamytextured cannelini beans, the water,
salt, pepper and cook over a mediumlow heat for another twenty minutes.
Once the beans are soft youre good.
Now you can add the spelt pasta and
cook for another ten minutes until it is al
dente.
Once the soup has cooled a little bit,
stir in the olive oil and add the basil
leaves.
31
Tofu & Spinach
Burgers
Serves: 2-4
Ingredients
16 ounces frozen spinach (organic), thawed
15 ounces firm tofu
Instructions
1
Crumble tofu, and mix all ingredients together in bowl. Allow to sit
a few minutes so oats can absorb
some of the liquid from the spinach.
1 tablespoon paprika
32
Lentil Curry
Serves: 4
Instructions
Ingredients
33
Alkaline Thai
Green Curry
Serves: 2
Instructions
Ingredients
2 spring onions
Broccoli
1/4 cauliflower
1 carrot sliced
125ml coconut milk
Handful of coriander
Large finger of ginger
1 stick of lemongrass
1-2 chillies
2 limes
Asian greens (bok choi etc)
1 teaspoon of green curry paste
Cubes of firm tofu (optional)
Soba noodles or brown rice.
34
White Bean Chilli
Blanca
Serves: 2
Instructions
Ingredients
Add the beans, corn, chilli, tomatoes, bell pepper, cumin and
cayenne pepper and gently simmer for 15 minutes
35
Quinoa & Kale
Bowl
Preparation Time: 20 minutes
Serves: 2
Instructions
Ingredients
After 3 minutes, throw in the quinoa and pine nuts and turn off the
heat and stir everything through.
36
Beetroot Ravioli
with Cashew Cream
Cheese
Preparation Time: 25 minutes
Serves: 2
Instructions
Ingredients
2 large beetroots
lemon
1cup raw cashews, soaked overnight
cup water
2 tablespoons lemon juice
1 tablespoons chives, finely chopped
A handful finely chopped parsley
red onion
Himalayan salt
Black pepper
Olive oil
37
SNACKS
38
Alkaline Chocolate
Mouse
Serves: Lots!
Ingredients
4 pitted dates
Instructions:
1
2 ripe avocados
Optional
50ml coconut cream
39
Coconut Energy
Balls
Serves: 16 balls
Instructions
1
In a bowl, mix together the coconut oil, maple syrup and cacao
powder. Stir and press the oil until
thoroughly blended.
Then, with your hands, form mixture into 3/4-inch round balls.
Ingredients
40
Alkaline Home-Baked
Pumpkin Bread
Preparation Time: 30 minutes
Serves: 2
Instructions
Ingredients
Remove the skin from the pumpkin, cut out the stalk and remove
the seeds. Mash the pumpkin well,
and then stir in the remaining
ingredients.
1 small pumpkin
300g gluten-free flour
2 tsp baking powder
1 tsp of Italian seasoning
2 tbsp of oil (udos choice, hemp
oil, flax oil etc)
50-75ml of water
41
Crispy Cauliflower
Buffalo Wings
Preparation Time: 45 minutes
Serves: 4
Instructions
Firstly, get the oven heated to 230 degrees (450f).
Now in a bowl, mix together the flour,
water, garlic powder and salt and whisk
this until it is like a smooth batter.
Toss through the cauliflower and then
bake for around 15-20 minutes, giving a
shuffle around half way through.
If youre making your own barbeque
sauce as per the ingredients above, this
is what youll do while the cauliflower is
cooking:
Ingredients
1 head of cauliflower, chopped
or snapped down into bite-sized pieces
1 cup of chickpea (garbanzo) flour
1 cup of water
1 tsp of garlic powder
1/2 teaspoon of Himalayan salt
(finely ground)
42
Kale Chips
Serves: 2
Instructions
Ingredients
1 bunch of kale (cavolo nero works
better than curly kale)
1 tablespoon of oil (olive or flax
works best)
1 pinch of Himalayan salt
Optional
Dried Chilli Flakes
1 tsp of Paprika
43
44
Cacao Energy
Smoothie
Serves: 2
Instructions
1
Ingredients
45
Green Energy
Smoothie
Serves: 2
Instructions
Ingredients
46
Immune Booster
Juice
Serves: 2
Ingredients
Instructions
2 tomatoes
Juice all of the ingredients, including the garlic, through your juicer. It is
recommended to wash your juicer immediately to remove all traces of garlic.
Otherwise every juice you make for the
next week will have a garlic hint.
1 celery stalk
2 cloves garlic
1/2 inch piece of turmeric root
1 small beetroot
1/2 cucumber
Juice of 1 lemon
47
Reflux Relief
Smoothie
Serves: 2
Instructions
Ingredients
Optional
1 handful of kale/bok choi/watergress
1 vanilla pod
48
Anti-Inflammation
Juice
Serves: 2
Ingredients
Instructions
4 celery stalks
1 cucumber
1 cup spinach
1 lemon, peeled
1 inch of root ginger
inch of root turmeric
49
Turmeric Refresher
Juice
Serves: 2
Ingredients
2 inch of root turmeric
inch of root ginger
1 romaine lettuce
1 stick celery
2 carrots
1 cucumber
lemon
Instructions
1
Serve!
50
51
Ginger & Turmeric
Refresher Tea
Serves: 2
Ingredients
600ml of filtered,
preferably alkaline water
Instructions
1
52
Creamy Coconut
Turmeric & Ginger
Warmer
Serves: 2
Instructions
1
Ingredients
1 inch of fresh turmeric root
1.5 inches of fresh ginger root
2 tsp of coconut oil
1 tsp of cloves
Optional: 1 vanilla pod
53
Lemon Water 2.0
Preparation Time: 3 minutes
Serves: 2
Instructions
1
Ingredients
1 litre (33 oz) of filtered,
preferably alkaline water
1 inch of fresh root ginger
1 inch of fresh root turmeric
2/3 of a lemon (1/3 per person)
1 red birdeye (hot-dang) chilli
54
Garlic & Ginger
Tonic
Serves: 2
Ingredients
4 cloves of garlic, minced
Instructions
1
55
Liver Cleanse
Juice
Serves: 2
Ingredients
2 large grapefruits
Instructions
1
4 lemons
300ml of alkaline water (or filtered)
2 tablespoons of Udos Choice
(or cold pressed flax oil
1 teaspoon of acidophilus
1-2 cloves of fresh garlic
2 inches of fresh root ginger
Optional: a dash of cayenne pepper!
56
57
Black Bean
Hummous
Serves: 2
Ingredients
Instructions
58
Coriander, Mint
& Chilli Dressing
Serves: 2
Ingredients
Instructions
1 red chilli
1/2 cup of coconut yoghurt or soya yoghurt
1/2 handful chopped fresh mint
1 handful chopped fresh coriander/cilantro
59
Creamy Vegan
Cashew Dressing
Serves: 4
Ingredients
Instructions
60
Baby Pea & Broad
Bean Spread
Serves: 4
Instructions
Ingredients
going out with your friends again or to dinner, and living off just salads for the rest of
time
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Idea 2: Or Smoothie
makes every smoothie super creamy without changing the taste all that much.
great, and you can make any salad dressing creamy my mashing in or blending in
avocado (thats a cool trick).
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Sprinkle with chia seeds for a tasteless extra bit of omega 3 and fibre and digestive
cleansing!- Top with a pinch of turmeric
(would not change the taste at all)- Add
anti-inflammatory super-hit.
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Its not so much a diet, but more of a conscious adding of the foods you know are
going to make an impact.
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Ippoushi K, Azuma K, Ito H, Horie H, Higashio H. [6]-Gingerol inhibits nitric oxide synthesis in activated J774.1 mouse
macrophages and prevents peroxynitriteinduced oxidation and nitration reactions.
Life Sci. 2003 Nov 14;73(26):3427-37.
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Kang BY, Song YJ, Kim KM et al. Curcumin inhibits Th1 cytokine profile in CD4+
T cells by suppressing interleukin-12 production in macrophages. Br J Pharmacol
1999 Sep;128(2):380-4. 1999.
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Also Note:
The information in this guide is for informational and educational purposes only.
It is not an attempt by the writers or publisher to diagnose or prescribe, nor should
it be construed to be such. Readers are
hereby encouraged to consult with a licensed health care professional concerning the information presented, which has
been received from sources deemed reliable, but no guarantees, expressed or
implied, can be made regarding the accuracy of same. Therefore, readers are also
encouraged to verify for themselves and to
their own satisfaction the accuracy of all
reports, recommendations, conclusions,
comments, opinions, or anything else
published herein before making any kind
of decisions based upon what they have
read.
If you have a medical condition, please
consult your medical practitioner.
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