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Thispublicationcontainstheopinionsandideasofitsauthor.Itisintendedtoprovidehelpfulandinformativematerialonthesubjectsaddressedinthepublication.Itissoldwiththeunderstandingthattheauthorandpublisherarenotengagedinrenderingmedical,healthoranyotherkindofpersonalprofessionalservices.Nutritionalandotherneedsvarydependingonage,sex,andhealthstatus.Ifyoususpectthatyouhaveaseriousmedicalproblem,theauthorstronglyurgesyoutoconsultyourmedical,healthorothercompetentprofessionalfortreatment.

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Daniluk,JulieMealsthathealinflammation:embracehealthylivingandeliminatepain,onemealatatime/JulieDaniluk.

Includesbibliographicalreferences.

eISBN:978-0-307-35999-5

1.Inflammation––Diettherapy.2.Inflammation––Diettherapy––Recipes.3.Inflammation––Alternativetreatment.I.Title.

RB131.D362011616.′0473C2011-902227-3

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v3.1

Maythisbookbeaninspirationtoallthosewhoseekapathtohealingusingfoodastheirmedicine.Iwouldalsoliketodedicatethistothecontributorswhodonatedtheirknowledgesofreely.Thisbookwasmadepossiblebyacommunity’scollectivecontributions.

CONTENTS

CoverTitlePageCopyrightDedicationAUTHOR’SPREFACEFOREWORDINTRODUCTIONPARTI:WHYDOWEHURT?

1TheSixCausesofInflammation2EmotionalPain:Let’sTalk3The“Ouch”inAllergy4TheInfectionConnection5FindingtheBalance6InjuryRecovery:MovingtoHeal7HealingStartswiththeGutPARTII:THEANTI-INFLAMMATORYMENUPLAN

8TheFive-StepPlan 9 The Anti-Inflammatory Food Chart and the Anti-InflammatoryFoodPyramid10BuildingaHealthyKitchenPARTIII:THERECIPES:FASTHEALTHYFOODANDDECADENTSLOWFOOD

11LiquidHealing12MealstoBegintheDay13SoupsandSides14Salads,Sauces,DipsandDressings15MainMeals16TreatsRESOURCESACKNOWLEDGEMENTSREFERENCES

AUTHOR’SPREFACE

After years of copingwith pain caused by inflammation, I thought tomyself,enoughisenough!IdecidedtogiveeverythingIhadtohealing.Irememberthemoment clearly: Iwas sick for the fourth time in amonthwith symptoms ofsevere food poisoning. I was right in the middle of painful stomach cramps,nausea, vomiting and diarrhea. Then it hit me: I had a small window ofopportunity to turn my health crisis around. My husband brought me somewater;heranhishandovermyhairandgentlysaid,“Julie,whenareyougoingtodowhatittakestogettothebottomoftheseissues?”Thisbook is the culminationofmypath tohealing. I havehad a chance to

exploreaworldofnutritionaltheory.Afterstudyingradicallydifferentopinions,I have learned that there is no single perfect healing diet. Instead, you mustexaminewhatworksforyou,withinyou.Ifeelthatifyoutuneintowhatyourbody needs then you will be capable of finding the power to heal. It takescommitment to create eachmeal in away thatwill repair and replenish everycell in your body. I encourage you to use this book as a springboard for yourownnutritionalregime.Reading thisbookshows thatyou’re joininga revolutionofpeoplewhoare

ready to reach their health potential. I understand that it takes courage tochallengeourconventionalWesterndiet.Manyfamiliesandfriendsshowtheiraffection by sharing ameal, and it can be hard to convince them that healthyfood can taste great.When you embrace your instinct to eat fulfilling wholefoods,you’llstarttoprefertheboundlessenergyandfluidmotionthattheycangiveyou.Comparedtothefewminutesoftaste-budexhilaration,ahealthypain-freebodyisworththeminorsacrificeofyourfavoritejunk-foodsnack.Itcomesdown to long-term happiness over short-term pleasure. The fun begins whenyourbrainandbodyarefreeoftherestrictionscausedbyyourailments.Ifyoucould return to the state of wellness you had as a child, youwould probablyreturntolaughingahundredtimesaday.Youmostlikelydon’tfuelyourcarthewayyoufuelyourself.Youwouldn’t

considergivingyourcarextra-richoilforatreat,saying,“Iknowitmightblockup the engine, but it needs a naughty treat once in a while.” Do you buyeverythingyourcarorpetneedstostaywell,butputofffeelinghealthyyourselfuntilanotherday?It’scommontothinkthatnutritiousfoodistooexpensive.Inreality, it’s likely you can afford to eat the best organic gourmetmeals if you

choosetocutbackonthehabitsthatdon’tnourishyou.This book offers you the best ofmy knowledge on systemic inflammation,

whichIhavegarneredovertheyearsasanutritionistandconsultant.Ihopetheinformation will help you understand how easy it can be to heal yourself bychangingyourdiet,lifestyleandperspectiveonhealth.

JulieDaniluk

FOREWORDBYDRZOLTANRONA

Inflammation is the number-one reason that an individual consults any healthcare practitioner. Arthritis, gastritis, colitis, dermatitis, nephritis, neuritis andcystitisarejustsomeofthecommoninflammatoryconditionsthatbringpeopleto their doctors. If the doctor’s diagnosis ends in the four letters “itis,” bydefinition,inflammationisinvolved.Therearealsonumerousdiseasesorhealthchallengesthatarecloselylinked

toinflammation.Forexample,heartdisease,especiallycoronaryarterydisease,is thought to be directly associated with inflammation. Inflammation is nowconsidered to be a more important risk factor for heart disease than highcholesterollevels.LaboratorytestsshowingelevatedlevelsofESR,hs-CRPandfibrinogen indicate thepresenceof inflammation in thebodyandahigher riskforheartdisease.AlsonoteworthyisthatstatindrugssuchasLipitorandCrestorroutinelyusedbythemedicalprofessiontolowerbloodlevelsofcholesterolareanti-inflammatoryintheirmechanismofaction.Cancer spread is accelerated by inflammation and many cancer therapies

utilize anti-inflammatory drugs such as steroids to keep the features ofinflammation (swelling and pain) under control. As well, obesity, dementia,migraine headaches and Alzheimer’s disease involve inflammation. So do allinfections, allergic conditions such as hives, and virtually all autoimmunediseases.Tothislistyoucanaddasthma,diabetes,psoriasis,otherskindisordersand irritable bowel syndrome. Themedical treatments for all these conditionsuse anti-inflammatorydrugs as themain therapy.Sports injuries (for example,tendonitis,bursitis)andanymusculoskeletalinjurysustainedinamotorvehicleaccidentinvolveinflammation.Ifyouarealive,chancesarehighyouareorhavebeeninflamedinsomeway.Conventional doctors have always treated inflammation with drugs and

surgery. Insomecases, interventionssuchassurgeryforan inflamedappendixare life saving. So are short-term antibiotics for some infections such aspneumonitis (pneumonia).Butwhilemodernmedicine iswonderful in treatingacuteillnesses,itfailsmiserablywhenitcomestochronicdiseaseorprevention.In the majority of cases of chronic illness or inflammation, current medicaltreatments serve only to suppress symptoms without making any dent in thediseaseprocessitself.

For example, if you have osteoarthritis, doctors will prescribe NSAIDs(nonsteroidal anti-inflammatory drugs). Osteoarthritis is a lifelong illness andmostpeoplewhosufferfromitareonNSAIDsforlife.NSAIDsincludedrugssuchasibuprofen,naproxenandnumerousothers.Thetroublewithallofthesedrugs is that they induce blood loss from the stomach or other areas of thegastrointestinal tract if taken for any extended period of time. One NSAID,Vioxx, was banned worldwide from the market a few years ago after it wasproventocauseheartattacksanddeathinhundredsofusers.Other drugs prescribed for chronic illnesses such as rheumatoid arthritis or

lupusareevenworse.DrugssuchasImuranandRemicadesuppresstheimmunesystemdramatically;drugsthatarechemotherapeuticagents(methotrexate)andantimalarialdrugs(Plaquinyl)candamagetheliver,thebonemarrowandotherorgans.Thehorrendoussideeffectsofthesedrugsaresometimesworsethanthediseaseitself.The one common denominator of all the current medical and surgical

treatments for chronic inflammatory conditions is that theydonot address theunderlying cause of the illness.Doctors say that the use of anti-inflammatorydrugs addresses the cause but, if that were really true, why does the diseasepersist?Youdonotmakehivesbetterbysuppressingtheimmunesystemwithsteroids

suchasprednisone.Youdonotcureanyformofarthritisbyprescribingdrugsthat cause heart attacks, hemorrhage and peptic ulcers. You do not reverseprostatitiswith a year’s prescription of broad-spectrum antibiotics that lead tochronicyeast infections.Youcanmaskand suppress symptoms foryearswithpowerfuldrugs,butyouwillnever reverse thediseaseprocess.Withsymptomsuppression,onepaysahugepriceintermsofsideeffectsand,often,finances.You cannot prevent inflammation in the body with any drug or surgical

procedure. The fact that doctors and surgeons continue to do so withoutattemptinganaturalapproachfirstisdeplorable.Worseisthefactthatmanystilltell their patients that diet has nothing to dowith inflammationwhen there isoverwhelmingscientificevidencetothecontrary.There is a betterway and that is the subject of this book.As JulieDaniluk

correctly points out and describes in great detail, you can prevent, control,reduceandeliminateinflammationinthebodybyaddressingtherootcausesofit in the firstplace.Youdonotneeddrugs inorder todo this.Whetherornotyourdoctoragrees,youcanpreventor treat inflammationsuccessfullythroughdiet and lifestyle changes. This is not just folklore, herbalism and old wives’tales—everybitofinformationinthisbookisbackedupbyscientificevidence,publishedstudiesandclinicalexpertise.

Whatyouwilllearninthisbookiswhatalldoctorsandpatientsneedtoknowabout inflammation. My more than 33 years’ experience as a medical doctorassessingpeople fordeficiencies, toxins, andallergies andprescribing an anti-inflammatory diet and nutritional supplements has convinced me that anyonesufferingfroman“itis”canreversethediseaseprocessnaturally.Withthehelpofthisbook,thereaderwillbeguidedstepbystepinexactlyhowtoaccomplishthis.The diet advice here is practical and easy for anyone to apply. There are

numerousrecipesandmealsthattrulydohealinflammation.Itisindeedpossibleto improve health conditions without drugs and surgery. Certainly, in JulieDaniluk’sgoodhands,onecanbeputwellonthewaytogreaterhealthnaturally.

ZoltanP.Rona,M.D.,M.Sc.,author,VitaminD:TheSunshineVitamin

“He who has health has hope; and he whohashopehaseverything.”

–ARABIANPROVERB

INTRODUCTION

Let’sfaceit:yourpainmaybedirectlyaffectedbythefoodsyoueatonadailybasis.Takewhitesugar,whichI’llcomparetoadebitcard.Whenyou“insert”white sugar into your body, you have to cough up the funds in your account,such as B vitamins and chromium, to complete your transaction (that is, tometabolize it). Over time, your repeated consumption ofwhite sugar depletesyour account of nutrients. If you fail to continually top up your vitamin andmineralreserves,youmayendupwithanoverdrawnaccount.Asaresult,youwill lack thenecessarynutrients forkeeping inflammation in check.There areotherpro-inflammatoryfoodsaswell,andIwillpointthemouttoyouaswegoalong.This book is a catalyst for change. It will provide youwith a systematized

plantoreduceinflammation,whileexplaininghowfoodworksasahealingtool.Thebookislaidoutintwoparts.Thefirstpartisanintroductiontothescienceofinflammation.Ifyoudon’treadthebookcovertocover,eachchaptercanbereadasastand-aloneunit.Ihaverepeatedkeyconceptssothatyouwon’tmissthe highlights. The second part of the book is packed with quick referenceguides,deliciousrecipes,andtipsonhowtorevampyourkitchenandcookwithanewhealingvision.MealsThatHealInflammation(MTHI)isacutting-edgeplanthatsteersclear

ofinflammatorychoicessuchaswhitesugar,harmfulfatsandprocessedfoods,replacing them with healthy choices such as natural unrefined sweeteners,healing fats and anti-inflammatory vegetables. For example, raw honey is asweet ingredient frequently used in the recipes in this book.According toDr.Aly M. Ezz El-Arab, honey works as a powerful antibiotic. It destroys theHelicobacterpylori(alsoreferredtoasH.pylori)bacteriathatissometimesthecauseofgastriculcers.Whenthebacteriaarekeptincheck,inflammationofthestomachisreduced.MTHIwillinspireyoutoleadahealthierlifestyle.Itmaynotbeeasytostart,

especially since we’re conditioned from birth to eat in a certain way. If weretrainourpalatesandtastebudsandreturntothedietsofourancestors,greatrewards await. Remember, so much of our healing is in the mind. By eatinghealthyeveryday,you’regivingyourselfabeautifulaffirmation:I lovemyselfenoughtoeatthethingsIneedtoheal.

GETTINGREAL:MYPERSONALSTORY

Asyouread thisbookyoumaywonder:HowdoesJulieknowwhatI’mreallygoing through?Well, thismaybehard tobelieve,butI’vehadalove–haterelationshipwithfoodfromtheget-go.Mystrugglebeganasaninfant.Mymomhadtotakeamedication

that forced her to stop giving me breast milk and to switch to soyformula,whichledtodisastrousresults.Ihadpainfulgasanddiarrheaand started to get repeated infections soon after she switched toformula. I livedon a steady streamof antibiotics to treat pneumoniaandIhadconstantsinusandearinfectionsasayoungchild.Bygradetwo,Istillcouldn’treadthealphabetbecauseofalearning

disability and attention deficit hyperactivity disorder. (It was simplycalledhyperactivityback then.)Mymomstarted tobelieve that foodallergies were the root of my problems. After discovering the bookWhyYourChild isHyperactive byBenFeingold,M.D., she stoppedgivingmethefoods,suchassugarandredfooddye,thatmyimmunesystem and brain had become sensitive to. The result? I blossomedovernight. I slept eighthours ina row for the first time inmy life. IwasabletofocusinschoolandmygradeswentfromD’stoA’s.Thenagginginfectionsinmysinuses,lungsandearsstartedtoclearup.AslongasIstayedonanaturaldiet,Iwasadifferentperson.Iwashappy,calmandconfident—untilIdiscoveredmysecretpassion:cookiesandicecream.When I was sixteen and began making my own food choices, I

startedtoeatrefinedfoods.Iwastiredoffoodrestrictionsandwantedto rebel and assert my independence. I quickly found my gradesslippingdue topoor concentration.Myskinbrokeout and Ibecameanxiousandinsecure.Istarteddieting,butthenwouldlapseandstartbingeing.Myteacherswouldfindmepassedoutinclassesbecausemybloodsugarwasupanddownlikearollercoaster.The cycles of antibiotics that I had taken for the respiratory

infectionshadgiventheyeastinmyintestinesahugeadvantage.Asaresult, I had to endure my first anti-candida diet. Restricting bread,pastaandsugar fromyourdiet is toughatanyage,butasa sixteen-year-old, it felt like a life sentence–that is, until the yeast started toclearfrommybodyandIcouldfeelmyexcitementandenergyreturn.

WhenIwouldletgoofthefive-minutethrillofenjoyingacookie,Ihadtwohoursofbalancedbloodsugar,whichenabledmetofunctionincrediblywell inschool. Iwish thestoryendedthere,but I founditverydifficulttoremainonananti-candidadiet.ThemomentIstartedeatinglikemyfriends,mysymptomsrushedback.From16to26yearsold Ibattled to stayonahealthydietbutoften felloff thewagon tobinge on refined carbohydrates.My stomach acid had becomeweakfromyearsofeating inappropriatelyand,asa result, I startedhavingmoreboutsof foodpoisoning(whichhappenswhen theenvironmentinyourstomachisnotacidicenoughtokilloffthebacteriaormoldinfood). My gut inflammation progressed. Any simple carbohydratewouldsendmybloodsugarsoaringandthencrashing.Itstartedtofeellikesugarwasadrug,bothaddictiveandpunishing.ItwasonlywhenImetacupuncturistandtherapistKateKentthatI

received theemotional andpsychological support thatputmeon thepath to healing my gut inflammation. I had two months of toughtherapy.KatetaughtmehowtoexpressmydeepestfeelingssothatIdidn’thavetosuppressthembyeating.Ibegantodiscoverthereasonsformy self-abuse with food. I slowly assembled a toolbox of othercopingmethodsthathavehelpedmeheal(manyofwhichIwillshareinthechapteronemotionalhealing).IamforevergratefultoKateforleadingmetothefrontdooroffoodprison,supportingmeasIbrokeoutofjail!Withthisnewfoundfreedomandconfidence,Ileftforatriparound

theworldwhenIturned30.Boththepsychologicalhelpandchangeofdiethelpedhealmydigestive inflammation,butIstillwore thescarsfrommythirtyyearsofallergiesandahigh-carbohydratediet.Whiletraveling, I learned to cook with the food I carried with me in mysuitcaseandcreatedgourmetmeals in theAustralianOutback. Iwashaving the time of my life when I arrived on a small island inThailand.Therewereno roads large enough for a car, andmygrasshutbytheoceanseemedliketrueparadise.LittledidIknowthatthispartoftheislandhadelectricityforonlytwelvehoursaday,meaningthatfrozenshellfishwouldbeallowedtorepeatedlythawandfreeze.Unfortunately,myvulnerability to foodpoisoningmeant thatwhen Ihadsomeofthisshellfish,theresultwasswiftandextremelyviolent.I soon lost all controlofmymuscles. Iwas so ill that I couldnot

walkorevencontrolmybodilyfunctions.Ilayinbedwithafeverof

108°F and could not even sip water without vomiting. My friendShaunhadtocarrymetoafour-wheelmotorbikeandrushmetothenursingstation.IkeptmutteringthatIdidnotwantantibioticsbecausetheywouldmakemyyeast issuecomeback.Thenurse informedmethatIcoulddieifIdidnottakethestrongantibioticsneededtokilltheinfectioninmygut.IwillneverforgetlyinginthebedwithanIVinmyarm,prayingthattheneedlewascleanandthattheveryantibioticsIloathedwouldsavemylife.Theinfectionravagedtheliningofmygut.Iwasnolongerableto

digeststarchesanddevelopedallergiestodozensofdifferentproteins–dairy,wheat, rye, spelt, corn, peanut and potato, to name a few.MyboyfriendAlan,whowouldlaterbecomemyhusband,wasasaint inourearlyrelationship.Thisinfectionsentmyimmunesystemintoredalert and the result was chronic pain.Mymuscles became sore,myjoints and stomach ached, and my life became miserable. After yetanother inflammatory relapse around my thirty-third birthday, IrememberAlangentlyaskingmewhatitwouldtakeformetoturnitallaround.Theanswer to thatquestion is in thisbook:yearsofdedication to

makingeverymealachancetoheal.Ispentfouryearsrebuildingmygut bacteria and repairing the lining ofmy digestive system. It onlytook that longbecauseIdidnothave theguidebook toknowhowtoheal.Ihadtoeattoliveinsteadofeatingsolelyforpleasure.Ilearnedto differentiatemy food cravings: those for inflammatory foods andthoseforthesoothingandhealingfoodsIsoughtintuitively.Youcancrave a healthy food.But you have to strip away your addictions tofeelyour real intuitionofwhatyourbodyneeds.Afterayearon theMTHI plan, I honestly craved a bowl of blueberries over a piece ofchocolate cake. I trained myself to remember the discomfort aftereatingthechocolatecake.ThepainwasnotworthitandIgravitatedtotheberriesthatleftmefeelingbalancedanddeeplynourished.EverydaythatIchooseahealthyoptionisoneinwhichIcanfeel

greaterclarity,fluidity,energyandhappiness.EverydaythatIchoosea healthy option is also one in which I can feel the gratitude ofwellness.

“Painaddsrestuntopleasureandteachestheluxuryofhealth.”

–MARTINTUPPER,WRITER

CHAPTER1

THESIXCAUSESOFINFLAMMATION

Everyhumanwillexperiencethepainofinflammationatsometimeinhisorherlife,sothisbookisforeveryone.Inflammationisanimmuneresponsetoinjury,toxins, allergy or infection, and causes pain, redness, heat and swelling in theaffectedarea.Sincemorethan70percentofourimmunesystemcellsarefoundalongtheliningofourdigestivetract,yourimmuneresponseishugelyaffectedbythefoodsthatinteractwithyourgut.Thisbookcoversamazingresearchthatdescribes how certain foods can put out the fire of inflammation,while otherfoodscanpromoteit.I don’t believe that one diet works for everyone, since there is no single

natural food that universally heals or harms; a comparison of the diets of twofriendsofmineillustratesthispoint.First,let’slookatthedietoftriathleteandbestsellingauthorBrendanBrazier.Heisavegan,meaninghethrivesonaplant-baseddiet that includes sproutedgrainsandbeans,nuts, seeds,vegetablesandfruit.Despitegoingwithoutmeat,eggsordiaryheisabletorun,bikeandswimhundredsofmiles.In sharp contrast, James Munro, who is a personal trainer and is studying

osteopathyandnutrition,hasadietthatconsistsmostlyoffish,eggs,meatandlow-starchvegetables.Jameshasaconditioncalledankylosingspondylitis(AS),which causes severe inflammation of the joints. He supports the theory thatsuggests thepresenceof pathogenic bacteria in thegut, calledKlebsiella spp.,triggers AS. Reducing the amount of starch in the diet (which the bacteriarequire to grow)may benefitAS patients. In James’s case, he noticed a hugeimprovementinhissymptomswhenhegreatlyreducedeatingallformsofstarch—even healthy starchy foods, like beans and whole grains. This makes avegetariandietimpossibleforhimtofollow.HehasseverepainwhenheeatstheverydietthatisincrediblyhealthyandhealingforBrendan.ThecontrastbetweenBrendan’sandJames’sdietsisperfectlyencapsulatedby

Lucretius’s (c. 99 B.C.–55 B.C.) belief that oneman’s food is another man’spoison.Onlyyoucanfigureoutwhichfoodshealyourbody.Mygoalistoofferyouabalancedvarietyoffoodsthatyoucantestanddocumentinasystematicwayoverthreemonths.Onlythenwillyoubeabletoseewhichfoodsincreaseyour healing potential and which foods are your inflammation triggers. Thelongest-living humans on earth—the Sardinian citizens of Italy and the

Okinawan islanders of Japan—have one thing in common: they all enjoyproteins,carbohydratesandfatsinahealthybalanceandeatalotofplants.Therecipes in theMTHI plan focus on this balance.Vitality is attainedwhen ourbodycanabsorball thenutrients itneeds tocontinuously regenerate itself.Byhealingthedigestiveliningwiththeanti-inflammatoryfoodplanoutlinedinthisbook,youwillbeabletomaximizethebuildingblocksyouneedtopreventorhealmany different forms of inflammation throughout the body.Whether yousufferjointpainorheartdisease,skindisordersorasthma,yourhealingstartsinthegut.Throughout the book I will flag certain foods that may be problematic for

people who suffer from certain conditions. As you read the chapters andexperimentwith the recipes, keep inmindyourpersonal needs.To cater to asmanypreferencesaspossible,Ihaveprovidedbothaveganandomnivoremenu.Iencourageyoutoexplorewhateverchoiceshelpyoureachyourpotential.Yourknowledgeofyourbodyiskey,andtheinformationinthisbookwillhelpyouunderstandyourbodyevenbetter.

Doyouconsistentlygetastomachacheaftereatingyourfavoriteicecream?Hasyourdoctordiagnosedyouwith“runner’sknee”eventhoughyou’veneverrunpastthecornerstore?Ifthissoundslikeyou,you’repartofagrowingpopulationthat struggles with chronic pain long before old age. It’s strange that NorthAmericansovertheageofthirtyhavestartedtoacceptpainaspartoftheagingprocess. With one in five people suffering from arthritis in Canada and theUnitedStates,fightingjointpainhasbecomeatophealthcarepriority.Food allergies, which are often a root cause of pain, are also becoming

increasingly common across North America because many foods are heavilyprocessed, andwedon’thaveenoughvariety inourdiet.Weoftenchoose thesamepopularmenuitemslikewheatcerealforbreakfast,wheat-breadsandwichforlunchandwheatpastafordinner.Asaresult,ourimmunesystemoverreactsandwesufferthepainfulsymptomsofallergies.Diagnosingafoodallergyisn’talwayseasy;symptomscanbediverse.Regardlessofthesignalourbodysendsus,inflammationistheultimateconsequenceofanallergicreaction.There are twobasic types of pain: acute and chronic.Acute pain comes on

quickly (for example, twisting an ankle), and lasts a relatively short period oftime.The swelling, redness, heat and inflamednerve endings set off an alarmbell, warning the rest of the body that something is wrong. In this instance,inflammationservesapurposeandisanaturalandnecessarypartofthehealingprocess.However,whenacutepain isnotproperly treated, it candevelop intochronicpain.

Chronic pain occurs when an initial pain response won’t go away, and thebodycontinuestooverreactlongaftertheinitialcauseofpainhaspassed.Sadly,ourviewsonchronicpainareallwrong.Chronicpainanddiscomfortshouldberare at any age and in each case it should be promptly addressed.Around theworld,peoplewhoeatunprocessednutritiousfoodsalltheirlivesremainlimberand agile well into their senior years. Indigenous communities that have notadopted the processed foods prevalent in Western societies remain free fromepidemics such as arthritis, cardiovascular disease and other inflammatoryconditions.It’shightimeweconsiderreducinginflammation.Theabilitytohealiswithinallofus.

In some ways, it’s unfortunate that there are powerful analgesics (such aspharmaceuticalpainkillers)thateffectivelyswitchoffthepainsignal—afterall,painissupposedtowarnyouthatsomethingiswrong.Suchmedicationsallowyou to continue functioningbut prevent you frombeing able to keep in touchwithyourbody’smessages.Ifyoucan’tfeelpain,itwillbecomemoredifficulttoget to the rootofyour initialdiscomfortandyouwon’tknowwhetheryourbody ishealingproperly.Haveyouever seen thecommercialwhereawomaninjuresherkneeand,insteadofresting,sherunsupahillwhilesaying,“Idon’tletpainslowmedown, I take[insertdrugname]soIcancontinuewith life”?Thinkabout this forasecond: ifyou ignorean injuryandcircumvent thepainresponse,you’reworkingoutsideyournatural limits.Asaresult,youcouldbeonapath tomoreserious injury,oryourcurrent injurymayeventually lead tochronicpain.Althoughinjuriesandsorejointsarehardtoignore,lessseveresymptomsof

inflammationgenerallydon’tattractyourattentioninthesameway.Symptomssuchasindigestionaftermeals,bleedinggumsorapatchofeczemathatwon’tclearup(despiteusinglotsofanti-inflammatorycreams)areeasytoignoreforalongtime.Ifleftunchecked,theseannoyinglittlesymptomscanleadtochronicinflammation and lifelong pain. In order to heal your pain, you need tounderstand how chronic inflammation occurs. TheMTHI plan will teach youhowtogiveyourbodythefoodsitneedstorepairitself.Inflammation plays a key role in the development of seemingly unrelated

illnesses, including heart disease, diabetes, depression, eczema, psoriasis anddementia. Conversely, as already mentioned, inflammation is also the naturalresultofthebody’sresponsetoinjuryorinfection,anditstimulatesthehealingprocess. Unfortunately, this protective response of the immune system, ifprolonged, can result in damage to the body’s organs. The World HealthOrganization reports that cardiovascular diseases are the top causes of deaths

internationally, and that “at least 80 percent of premature deaths fromcardiovascular heart disease and strokes could be prevented through a healthydiet,regularphysicalactivityandavoidingtheuseoftobacco.”Chronic inflammation can be extremely serious, but it can also be silent

enoughtoignoreuntilit’stoolate.What’sthesafestwaytopreventtheprocessof painful inflammation? The answer is to avoid problem foods and consumespecific foods that contain powerful phytonutrients including antioxidants,which can quell the inflammatory fire in the digestive tract, joints, heart andskin. Phytonutrients are compounds found in plants that aren’t classified aseithervitaminsormineralsandthataren’trequiredfornormalfunctioningofthehuman body, but that have a beneficial effect on health (the prefix “phyto” isderivedfromtheGreekwordfor“plant”).

GETTINGTOTHEROOTOFINFLAMMATIONIt is imperative thatyou figureout theoriginofyour inflammation.Whendidyoufirstnoticethatyouhadirritation?Formanypeople,itoriginatesinthegut.Forinstance,IstartedhavinginflammationissuesafteraboutoffoodpoisoninginAsia.Itallstartedwithavisittoaremoteislandthatonlyhadelectricityfortwelvehoursaday.IatechickenandshellfishPadThaiwithingredientsthathadbeen repeatedly frozen and thawed. The resulting bacterial infection was soseverethatitdamagedmysmallintestine,andIcouldn’tdigestgrainsforoverayear.If you’ve picked up a parasite, fungus or bacterial infection, it may have

damagedtheliningofyourdigestivetract.Ifitwasleftunchecked,itmayhavestarted a chain reaction throughout your entire body. Also, if you have IBS(irritablebowelsyndrome)itiscrucialthatyoudonotignoreit,especiallysinceIBScancreateseriousinflammation.Let’slookatinflammationunderamicroscope:allinflammationoccursona

cellular level. Inflammation is a protective response that serves to destroy ordilute any injurious agent and is responsible for healing and repairing injuredtissuesbystimulatingcellregeneration.Theensuingpainisanindicatorthatweshould listen to.The initial inflammation iscalled“acute inflammation”and issupposed to be short-term and provides the environment for the body to heal.The danger comeswhenwe suppress symptoms and push beyond our naturallimits.When inflammationbecomes chronic, it becomesdestructive insteadofhealing.Every cell in the human body functions within a narrow range of optimal

environmentalconditionscalledhomeostasis.Whentheseconditionschangedue

toanexternalstimulus(suchasphysicalstrainorinjury),thecellisstressedandmayrespondwithwhatiscalledcellularadaptation.Thismeansthatthecellwilltrytoadapttonewlyimposedrequirementsinordertofunctionatahighlevel.Aperfectexampleofcellularadaptationthathasapositiveoutcomeistheincreaseinmusclemassfollowingasignificantincreaseinphysicalactivity.Whenthecellcannotadapttotheimposedstimulus,cellinjuryoccurs.Ifthe

cellinjuryisnotreversible,celldeathmayoccur.Thisiswhyit’ssoimportanttostop repetitively stressing thebodywithharmful foods and to begin an eatingprogramthatsustainsandbuildsthebody.

THEUNDERLYINGCAUSESOFCELLINJURYANDINFLAMMATIONThe following table (thispage) is a brief overviewof the sixmain underlyingcausesofinflammation.Iamanutritionist,sothisbookfocusesonhealingwithfood, but the MTHI program works best in conjunction with othercomplementarytherapies.Nomatterwhat,Ialwaysrecommendthatyouconsultaphysiciantoensureaproperdiagnosisofyourpersonalsymptoms—especiallyfor pain management. Also, consider seeking out the services of a trainedphysiotherapist, osteopath, chiropractor, rehabilitation personal trainer and/oremotionaltherapisttogettotherootofyourpain.

THESIXMAINCAUSESOFINFLAMMATION

TOXICITY Cellularinjuryiscausedbyconstantexposuretovariousirritantssuchasachemicalorphysicalagent(forexample,radiation,cyanide,asbestos,pesticides,alcohol,drugsandtobaccosmoke).Inflammationensuestohealandprotectcellsfromthesetoxins.

INFECTION Apathogenicorganism,suchasayeast,fungus,virus,bacteriumorotherparasite,attacksthebody.Theimmunesystemrespondswithinflammationtofighttheinfectionandhealinfectedtissues.

ALLERGY Duringanallergicreaction,theimmunesystemoverreactstoasubstancethatmaybeharmless(suchasnaturalfood)orpotentiallyharmful(suchassyntheticchemicals)andcreatesaninflammatoryresponsetoprotectthebody.Immunereactionsrangefrommildrashestoanaphylaxisand,ifleftunchecked,cancontributetoautoimmunediseases.

NUTRITIONALDEFICIENCYOREXCESS

Nutritionalimbalancesmayleadtohormonedisturbances,astrainedimmunesystemandchronicinflammation.Anutritionaldeficiencyofproteins,fats,carbohydrates,vitaminsandmineralsdeprivesthebodyofthematerialsrequiredforproperrepair.Ontheotherhand,anexcessofcertaincompoundsornutrientscancauseanimbalance,whichstressestheorgansandtissues.Cellinjurycanbecausedbygeneticfactors,butnutritionandlifestylechoices,aswellasotherenvironmentalfactors,playakeyroleindeterminingifandwhenthesefactorsareexpressed.

INJURY Inflammationispartofthenaturalprocessofrepairingcellortissuedamagecausedbyaphysicalinjury.

EMOTIONALTRAUMA

Thebodyfollowsthemind:mentaldistresscanaffecthumanphysiology.Elevatedadrenalineandcortisolthatarereleasedduringstresscanleadtohormonalimbalanceandunresolvedinflammation.

TOXICITYI list toxicityas thefirstcauseof inflammationbecausemanyothercausesareconnected to it. In fact, the extent towhich your genes become damaged andmutatedoveryourlifetime,thenumberandseverityofinfectionsyoucontract,andtheseverityofallergiesyoumaysufferfromareallaffectedortriggeredbytheamountandtypeoftoxinsthatcirculatethroughoutyoursystem.Long-termexposure to toxinssustains inflammation inyourbody,and living ina stateofchronic inflammationhindersyourbody’sability toproperly rid itselfof these

toxins,creatingaviciouscycle.In today’s environment, you are frequently exposed to thousands of toxic

chemicals that your ancestors didn’t have to contend with only a couple ofhundredyearsago.According to theUSDAandFDA, in theU.S.alone,morethanonemillionkidsagesfiveandunderwithnormaldietsingestadangerousamount of organophosphate pesticides. A study by TerryM. Phillips in 2000showed that the impact of these cancer-causing chemicals can overwhelm achild’s body to the point where it stresses the immune system. If the child’simmunesystemgoesonredalertandbecomeshypersensitive,itcanstarttoseeotherwiseharmless substances, suchas food, as anenemy. In thisway, a foodallergyisborn.Ifachild’simmunesystemisinareactivestate,eatingapeanutbutter sandwichcancause the immunesystem to launchanattack;asa result,thebronchialairwaysmaybecomeseverelyinflamed.ThissametypeofimmunesystemresponseoccurswhenapersonhasarthritisorIBS,exceptthatintheselatterconditionstheinflammatoryresponseislocalizedinthearthriticjointsorirritableintestine.As a person ages, the toxic load is usually more than his or her body can

handle.Dr.RichardDodd,N.D., explains the connectionbetween toxicity andinflammation by using an analogy: think of yourself as a cup and of yourcontentsas the toxins thatyouareexposed toor thatyounaturallygenerate inyourbody(asa resultofnormaldailymetabolicprocesses).Dependingon thesizeofyourcupand theefficiencywithwhichyouempty it,youwillhaveanindividual capacity for tolerating and processing toxins. If your cup iscontinuallyfilledmorethanitisemptied,youwilloverflow,andanimbalanceordiseasewillmanifest.Conversely,youwillsustaingoodhealthifyouareabletoneutralizeorremovetoxinsasquicklyastheyflowintoyourcup.Factorssuchas diet, lifestyle, exercise, mental and emotional health, genetics, andenvironmentalexposureaffectthesizeofyourcupaswellasyourbody’sabilitytodetoxify.Byloweringtheamountoftoxinsyou’reexposedtofromtheairyoubreathe,

thewateryoudrinkandbathein,andthefoodyoueat,youarepreventingyourcupfromoverflowing.Whenyourcupiskepthalffull,thenyou’llhavelotsofenergytokeepyourimmunesystembalancedandyourinflammationincheck.Following theMTHIplanwillhelpyou toemptyyourcupaswellas increaseyourcupcapacity.

INFECTIONUntreated infections can create conditions for chronic inflammation. Yeast,

parasites, viruses and bacteria inhabit the microscopic ecosystem inside andoutsideyourbody.Entirepopulationsofmicrobesuseyouasaplanetonwhichtocreatetheircolonies.LikewarringfactionsonEarth,yeastandbacteriabattlefor space in your body. Bacteria emit antifungal chemicals and yeastscounterattack with antibacterial force. These creatures share a fluctuating andopposed relationship throughout your body, and, particularly in your gut, eachspecies vies for control. If you’re healthy, neither microorganism gains solereign,soit’sessentialforyourhealththatthey’remaintainedinbalance.Infact,whenDr.AlexanderFlemingstudiedthesemicroorganismrelationshipsin1928,he discovered penicillin. In Fleming’s study, a spore from somemoldy breadflew intoapetridishofbacteria.Whenhe realized thebacteriaweredead,hemadetheconnectionthatsomethinginthemoldmusthavehadtheabilitytokillbacteria;inthisway,themodernageofantibioticswasborn.Thegreatcontributionofantibiotics tomodernmedicine is indisputable,but

today theiroverusehas led tosomeseriousconcerns.Herearesomeexamplesyoumightbeabletorelateto:

• Your doctor may have put you on antibiotics to treat a misdiagnosedcommon cold. (Colds are caused by a virus and cannot be remedied byantibiotics.)• The meat you consume from a conventional store contains antibiotics,whichwereused topreventbacterial infections in thecowsandchickens.Theseanimalsaremorevulnerabletopathogensduetodepressedimmunesystems,overcrowdedlivingconditionsandlackofsunlight.•Youconsistentlyusehandsanitizersandothercleaningagentsthatcontainhuman-made antibiotic chemicals. Even if you don’t use these products,there are tons of antibiotic sprays and gels applied to many surfaces inpublic places.Whenever possible, it’s important to use natural soaps thatarefreeofharmfulchemicals.•Youdrinkmunicipalunfilteredtapwaterthatissanitizedwithchlorinetokilloffinfectiousbacteriaandothermicroorganisms.Unfortunately,thisisa double-edged sword, since chlorine can kill our good bacteria just aseasilyasitkillstheharmfulbacteriapresentinthewatersupply.Wheneverpossible,youshouldfilteryourtapwater.

One of the consequences of overusing antibiotics is that strains of resistantbacteriaevolvequickly,renderingthesedrugs(especiallythosethatarehuman-made) less effective. Moreover, there is a concern that this overprotection

against bacteria has now tipped the balance in favor of yeast. Overuse ofantibioticsencouragesyeasttogrowquicklyasyou’rekillingoffitsonlynaturalpredator: bacteria.When this imbalance occurs internally, yeast (often a typecalledCandida spp.) sets up camp in your digestive tract and digs holes intoyour gut lining. This not onlyweakens your digestive tract and compromisesyour digestion, but it also increases the ability of undigested food particles topassacrossthegut liningintotheblood.Theresultof thiscontaminationisanallergic reaction thatcansetoffan inflammatorypain response throughout theentire body (see this page for a more thorough description of what happensduringanallergicreaction).Thisiswhysomepeople,nomatterhowhardtheytry,cannotreduceinflammation.Ifyouhaveanaggingcaseofathlete’sfootorevenabitofgingivitis,youare

living with a chronic infection that can have an impact on the degree andduration of inflammation in your body. The most important step to take toimprove your quality of life is to improve the integrity and health of all yourorgans. This will strengthen your immune system, eliminate chronic infectionand subdue inflammation. Pay attention to all the signs your body gives you.Take care of the small pains because most often they are linked to, and arepossiblytherootof,yourmajorpains.

ALLERGYHaveyoueverfeltlikeyougainedfivepoundsinoneday?Afteranightoutforpizzawithfriends,perhapsyouwokeuptofindyoucouldn’tsqueezeintoyourfavorite pair of jeans? If so, you may be one of fourteen million NorthAmericanswhosuffersfromfoodallergies.Luckily,youcan’tgainfivepoundsoffatintwenty-fourhours.Whatyouwereexperiencingwasextrawaterweight—thatclassicbloatedfeelingyougetwhenyoueatsomethingthatdoesn’tagreewithyourinsides.As you get older, your immune system becomes more sensitive and your

digestivejuicesdon’t tearapartfoodaseffectively.Asaresult,yourbodywilloften retainwater in an attempt to flush the allergenout of your system.Thisusuallyresultsinexcessinflammation.Anallergymaybedefinedasanimmunereactionwhereantibodiesflagand

captureasubstancethatmaybeharmless(seethispage).Antibodiesmaysoundlikevillainsfromacomicbook,but,simplyput,they’rethesecurityguardsyourbody trains to apprehend anything they see as a potential hazard. Antibodieskeep you safe from invaders.Unfortunately, if they’re overly stimulated, theyalsohassleoldfriends(suchasnaturalwholefoods).

Afoodallergyisatypeofhypersensitiveimmunereaction.It’snotunlikeanemergency light on the dashboard of your car that suddenly flashes red (eventhough the enginemaintenance isup todate!).Foodallergies and intolerancestell your body that the fuels you’ve enjoyed all your life are now dangerousintrudersthatmustbefoughtoff.Two of the most common food allergens are the proteins found in wheat

(gluten)andmilk(casein).Whentheseproteinstrytopassthroughthegut,theyoftenhitthesecurityguardsofthedigestivetract.Theseguardsflagtheproteins,setoffanalarmandreleasehistamine,whichisapowerfulmessengerthatsendsasignaltotherestofthebodytoindicateabreachindefense.Thebodygoesonredalert,tellingyouthatsomethingiswrong.Whatistheresult?Youexperiencepaincausedbyaninflammatoryimmunereaction.

NUTRITIONALDEFICIENCYOREXCESSManyofyourhealthproblemsmaybeeliminatednotsomuchbywhatyouaddtoyourdiet,butbywhatyoutakeout.Excessiveconsumptionofsomefoodscancauseinflammation.Thebestexampleofthisishowthebodyreactswhenyoueat a large amount of refined carbohydrates, such as sugar and grain flour.Refined carbohydrates are digested quickly and easily. This floods the bloodwithadelugeoffuel(intheformofthesimplesugarglucose),whichit’sunabletocopewith.To clear out this large volume of glucose from your blood, your pancreas

pumpsout insulin. Insulin is thehormone responsible for shuttling sugar fromthebloodintoyourcells,whereitisthenconvertedintoausableformofenergy.Ifyourbodyisoverwhelmedwithhighlevelsofsugarintheblood,theninsulincannot shuttle it into cells fast enough. Glucose remains in the blood forextendedperiodsoftimeandcausesdamagetobloodvesselsaswellastoothertissues.Thebodyrespondswithan inflammatoryreaction toheal thedamagedtissues(seethispage.).This type of blood sugar overload doesn’t happen as quicklywhen you eat

foodsthattakearelativelylongtimetodigest(seethesectionthatdiscussestheglycemic indexof foodson thispage to learnmore about the foods thatdon’tcauseyourbloodsugarlevelstospikerapidly).Wholefoodsthatareloadedwithnutrients that support digestive function and pancreatic health. While refinedfoodsmaytastegoodtoyourtongueandbrain,theyarelowinmicronutrients,orlack themaltogether.On theotherhand,wholefoods thatcontainmanyof thenutrientsyourbodyneedstomaintainhealthortohealmaytasteslightlybitterorsharpbecausetheyarenotrefined(sweetfruitsareanexception,astheyare

veryhighinsugaryetarepackedwithnutrition).Itmaytakesometimetogetusedtothetasteofwholefoods,butit’simportanttorememberthatthisisthewayweweremeanttoeat.Whenwe return to the diet of our great-great-grandparents—who lived at a

timewhenfoodswere less refined than theyare today—wecombatnutritionaldeficienciesthataretherootofmanyinflammatoryconditions.Yourpalatewilldevelopa taste forwhat ishealthyandyouwill loseyourcravings for refinedandprocessedproducts.Iusedtocravesugarlikecrazy,butnowthatIfocusonthenatural sweetnessof fruits and rootvegetables suchasyamsandcarrots, Ifindchocolatecaketoomuchtohandle.Asyouembracehealthyfood,youwillbeabletodistinguishthedifferencebetweenacravingandsomethingyourbodyneeds.

THELINKBETWEENGLUCOSE,AGEANDAGING

AGE refers to advanced glycation end products. Glycation happenswhen sugar molecules floating in the blood attach to the proteinmoleculesonthesurfaceofcells,causingthoseproteinstolosesomeof their function. Normally, proteins that are embedded within cellmembranes and that protrude to the outer surface of the cell havenumerousvitalfunctions,suchashormonereception,communicationbetweencellsandcellidentification.However,whenasurfaceproteinbecomesincapacitatedbyglycation,itischangedintoanAGE.Insteadofhelpingcellscommunicate,theaffectedproteinbecomesaproblem.Once anAGE is produced, it can actually speedup a chain reactionthat furthers the damage to tissues (for example, by promoting theformationoffreeradicals,orbyaffectinghowthecellreadsitsgeneticcode). AGE-induced tissue damage is especially noticeable in thefollowingareas:•Arteries:AGE can cause tears in blood vessels that the body thenuses cholesterol to repair.The trouble comeswhen the cholesterol isoxidizedorthetissuedamageistoogreat.Aplaqueiscreatedthatcanleadtoabloodvesselblockage.• Eyes: Excess blood glucose attaches to proteins in the lens. Thiscausescrystallizationofthelens,whichmayleadtotheformationofcataracts.

• Skin and joints: Glucose in the blood attaches to collagen, thuscausingthelossofelasticityinthesetissues.

Oneofthesecretstoaginggracefullycomesdowntohowquicklythepancreasis able to produce the insulin necessary to shuttle sugar into the cells. It alsodependsonhowsensitiveyourcellsaretoinsulin(thatis,howefficientlyinsulincanbindtoyourcellstoescortglucosein),andhowmanymineralsyouhaveinstorage,suchaschromiumandvanadium,whichenhanceinsulinfunction.Thelongerbloodsugarremainselevated,themoretissuedamageresults.

INJURYUnlessyouplantobeacouchpotatofortherestofyourlife,youwillexperiencephysical injuries from time to time. The body needs to be challenged to staystrong and balanced. A minor slip off a curb might cause severe pain forsomeone who doesn’t exercise, whereas an athlete will typically spring backfromsuchanaccidentwithinminutes.Weneedtolearnhowtohandleaninjurycorrectlysothatitdoesn’tbecomechronicpain.Whenyouhurtyourself,yourbodyraisesaredflag,intheformofpain,totell

youtheaffectedareaneedsimmediateattention.Thisacutepainimprovesyourquality of life by forcing you to check that everything is working properly.Essentially, it is a self-protectivemechanism, helping you to look forways torecoverfromatemporaryinjurybeforeitbecomespermanentorlifethreatening.Whenaninjuryis ignoredandleftuntreateditcandevelopintoachronicpaincondition;anexampleofthisisosteoarthritis.ThecommonhealingprotocolforacutephysicalinjuriesistheRICEroutine

(rest,ice,compression,elevation).Whenthisdoesn’tseemtohelp,conventionalmedicine offers nonsteroidal anti-inflammatory drugs (NSAIDs), such asibuprofen, for treatment of pain and inflammation.Unfortunately, this type ofreliefcomesatacost.NSAIDscanaffectyourstomachliningandincreaseyourchancesofdevelopingagastriculcer.Your stomachmustbe strongenough tohandle the stress caused by these drugs. However, anyone’s stomach can beweakenedordamagedbytakingNSAIDsfrequentlyorforextendedperiodsoftime.People tend to take strong anti-inflammatory medications because they

interpret inflammatorypainasanenemy. In reality, inflammationoccurswhendamaged tissue needs repair. Let’s consider a twisted ankle: shortly after theinjury, theanklewill likelybecomered,swollenandslightlywarm.Theblood

vesselsintheinjuredtissueopenwidertocarryplasmaproteinsandleukocytes(white blood cells) into the surrounding tissue. This increased flow of fluidcausestheswellingassociatedwithinflammation,andtheincreasedbloodflowto the area causes reddening and more heat. Once the plasma proteins andleukocytes reach the site of injury, their function is to remove any substancesthatmayhinderhealingandtohelprepairthetissue.Ifthisprocessisinterruptedbydrugs that stop theswellingor redness, therebyhindering the flowof theserepairingcellstothesiteofinjury,thebody’sabilitytohealmaybereduced.Naturalanti-inflammatory remedies like theonesdescribed inMTHI reduce

thepainwithoutthesideeffectsbecausewholefoodsandmedicinalherbsdon’tcontain just one active ingredient—they are loaded with nutrients that worksynergistically to support the body’s natural healing processes. This is whyadoptingawhole-fooddietisagreatlong-termhealingchoice.

EMOTIONALTRAUMAPsychological stress canhavequite the inflammatory effect.A2005 report byTheodoreF.Robles,RonaldGlaserandJaniceK.Kiecolt-Glasersuggestedthatstress and depression could enhance the production of pro-inflammatorysubstances (known as cytokines), which also regulate the body’s immuneresponse to infection and injury. This suggests that if you choose to ignoremental stress in your life, you may never be able to physically heal. Otherstudies have similarly indicated a relationship between psychological oremotionalstressandoverallhealth.Medicalresearchexploringthesephenomenahas spawned a branch of science termed psychoneuroimmunology (PNI). PNIdoctors and scientists explore how our thoughts and emotions affect thechemistryofourbodies.Thesimplefactisthatyoumustresolveemotionalconflictandtraumatofully

recover from inflammation.There aremany paths to healing emotional health(suchasmediation,supportgroupsandpersonaltherapy,whicharediscussedinChapter 2), but the one that I find particularly effective is InternationalExperiential Dynamic Therapy. This method allowed me to fully express myfeelings instead of trying to “eat themdown” through bingeing or dieting.AstherapistKateKentexplains:“Thecounselorusesconcretesituationstohelptheclienttobecomemoreawareofthemechanismsordefensesheorshemayuseinordertoavoiddifficultfeelings.Oncetheclienthassomeawarenessofthis,the focus moves onto learning how to fully experience the whole range ofemotions in a functional way without anxiety or guilt. Painful memories thatsurfaceareexploredandworkedthroughinordertofindlinkstocurrentissues.

Withthiskindofapproach,thecounselorandclientworkactivelytogether,eachwithhisownsetoftaskstoreachthetherapeuticgoal—namely,fortheclienttobeabletorecognizeandunderstandhisorherfeelingsandtohavetheabilitytodealwiththeminahealthyandappropriateway.”The dynamic therapy approach was the key to a food prison I had locked

myself into years ago. Where once I avoided many perfectly healthy foods,believing that theymightbedetrimental tomyhealth,afteraseriesof therapysessions,IredevelopedahealthyrelationshipwithfoodandlearnedthatIcouldeveneattreatswithoutcompromisingmydigestivehealth.NowIchoose toeathealthywithout feelinganxious that Imusteathealthy.

This freedom to choose makes all the difference for long-term commitment.While step twoof theMTHI plan is about restricting certain foods fromyourdiet,itisimportanttorememberthatthisisonlyatrialperiodforinvestigatingwhich foodsmay be allergens for you. The ultimate goal, however, is to findfoodsthatfeelgoodforyouandtonoteliminatecertainfoodsjustbecausetheyareviewedbysomeasunhealthy.

WRAP-UP

• The underlying causes of inflammation are toxicity, infections, allergies,nutritionaldeficienciesorexcess,injuriesandemotionaltrauma.

•Infectionsandallergiescanbetriggeredbytheamountoftoxinsyoucarry.Acompromised immune system can lead to chronic infection and affect howyourbodyregulatesinflammation.

• Inflammationcan resultwhenallergens, such asgluten andcasein, stimulatetheimmunesystemtoreleasehistamine.

• Eating too many simple carbohydrates can spike blood sugar and produceadvancedglycationendproducts(AGE).

•Wholefoodscontaintherightnutrientsneededforhealing,althoughtheymaytasteunfamiliaratfirst.

“Ifwedecide[theuniverse] isanunfriendlyplace, then we will build … weapons todestroyallthatwhichisunfriendly.Butifwedecide that the universe is a friendly place,then we will … create tools forunderstanding.”

—ALBERTEINSTEIN

CHAPTER2

EMOTIONALPAIN:LET’STALK

This chapter is themost important one in the entire book. Some of youmaydisagreeandmightbetemptedtoskipoverthissection.Afterall,it’spainfultodeal with our feelings, and human beings tend to avoid painful experiences.However, you need to be mentally on board for the MTHI plan to work. Ifyou’renotcommittedemotionally,thenyouwon’tbewillingtofollowthroughwiththenecessarychanges.Full healing can take place onlywhen themental and emotional aspects of

illnessareaddressed.Anger,fearandanxietyaretypicallystoredandexpressedinthegut.Thisisclearlyevidentinourlanguage—thinkaboutcommonsayingssuch as “his guts were churning with anxiety” and “her stomach clenched infear.”Asanutritionist,Itrytolookatmyownritualstofigureouthowtohelpmy

clientsbeatoldhabitsandshapenewones.Asateenager,IwouldhidecookiesinmyclotheshamperlikeasquirrelandeatthemwhenIgotupset.Oneday,attheageoftwenty-eight,Irealizedthishabitwasself-destructiveandwasabletostophiding food.Thiswasadecisiononly I couldmake—all thecajolingandthreatsfrommyfamilyorboyfriendscouldn’tmakemestop.Identifyingwhatisdestructive about the behavior, and understanding why a person might beforming a negative habit helps to clarify how it can be stopped. Positivereinforcementsarehelpfulforsomepeople.Forothers,itdoesn’tmatterifyouofferthemalltherewardsintheworld—theyneedtogiveuphabitsontheirownterms.

THESCIENCEBEHINDOURFEELINGSEmotional healing is the hardest thing to face because it isn’t tangible orquantifiable.However,modernresearchhasproventhatstressdoesplayaroleininflammation. According to a study by E. Clays published in the Journal ofOccupationalandEnvironmentalMedicine,peoplewithelevatedjobstresshaveincreased inflammation. The study analyzed 892 male workers withoutcardiovasculardisease.Thosewhobelieved theydidn’thavecontrolover theirwork had high levels of a blood protein known as fibrinogen. Fibrinogen is aclottingproteinproducedbytheliverandreleasedintothebloodwhenthereisatissue injury to repair.When blood vessels become damaged from high blood

sugar,highcholesterol,alcohol,drugs,pathogenicinfectionorfoodallergens,orwhen an inflammatory response is triggered by any one of these factors,fibrinogenissent tothesiteof injurywhereitcombineswithotherproteinstoformabloodclot.Awoundscarremainsasaresult.Ahighleveloffibrinogeninthe blood is therefore amarker of inflammation and it has been linked to anincreasedincidenceofheartattacks.Manyresearchersaresuggestingthathighlevelsofinflammationarerelatedtohighstressandleadtoanincreasedriskofcardiovasculardisease.Doctorsandscientistsunderstandthatourmindsplayahugerole inhealing

ailments. For instance, in 1979 at the University of Massachusetts MedicalCenter,Dr.JonKabat-ZinndevelopedtheMindfulnessBasedStressReduction(MBSR)program,whichteachespatientshowtousemeditationtomanagepainandstress.Bodyworktherapies,suchasmassageandacupuncture,alsoappeartohelppeopleresolve,oratleastcopewith,psychologicalandemotionalstress.Researchers continue to study bodywork therapies to better understand the

physiologicalmechanismsbywhichstressaffectshealth.AuthorAllanWallingwritesthatbodyworktherapiesdonotchangethenumberofstressorsapersonissubject to, but rather change one’s physiological response to them. When amemoryor feeling is uncovered and released throughbodywork therapies, thecatharsis that follows isparticularlyeffective in stimulatinghealing.Given theemotionalcomponentinherentinbodywork,youshouldchooseyourpractitionerwithcare—makesuresheorheisanindividualyoufeelcomfortablewithandhaslegitimatequalifications.

EATINGFORCOMFORTVERSUSEATINGTOHEALYoumayhavetoaddressthefactthatyou’reeatingextrafoodforcomfortoroutofboredom.Somefoodsmayhaveseeminglyaddictivequalities.Forexample,whenyoueattemptingfoodslikechocolate,yourbodyreleasestraceamountsofmood-andsatisfaction-elevatinghormones.Thismayreinforceapreferenceforfoods that are closely associatedwith specific feelings.Thepleasure of eatingalsobrieflyallowsustoescapefeelingsofnegativity.According to Carl C. Pfeiffer, M.D., a huge part of mental wellness is

balancedbrainchemistry,whichisrelatedtowholebodynutrition.Youmightbesurprised to learn that the ideaofeatingmore foodssuchas freshveggiesandfruitsthatgrowonplantsandeatingfewerfoodsthataremanufacturedinplantsholds a lot of truth—refined food lacks the hundreds of nutrients your brainneeds to function correctly. Some people who suffer from anxiety, attentiondeficitdisorderanddepressionexcretehighlevelsofsubstancesoncebelievedto

bekryptopyrroles,butwhichareactuallyhydroxyhemopyrrolin-2-one(HPL),intheirurine.HPLisnaturallyformedinthebodyasabyproductofredbloodcellformation.ItbindstovitaminB6,zincandpossiblybiotin,increasingtheurinaryeliminationofthesenutrients.HighlevelsofHPLintheurinearecorrelatedwithvarious mental and behavioral disorders that can be reversed with high dose,long-termsupplementationofvitaminB6andzinc.However,nutritionaldeficienciesaren’t theonly factors that canaffectyour

moodandbehavior.It’scriticalforyoutoalsoavoidfoodsthatyouareallergicor intolerant to, such aswheat, sugarordairy.Youhave to remember that thebrainuses30percentofyourfoodenergy.Pfeifferwrites,“Sincethe[brain]isperhaps the most delicate organ of the body, it should be no surprise thatallergies to food can upset levels of hormones and other key chemicals in thebrain,resultingin[mentalandemotional]symptoms.”Thesesymptomsincludeanxiety,confusion,lossofmemoryanddepression.Youmaybethinkingthatchangingyoureatinghabitswillbetoochallenging.

However,ifyoumaintainapositiveandconfidentperspective,youwillsucceed.Lookbeyondfoodforcomfortandentertainment.Insteadofunwrappingacandybar,watch amovie, listen tomusic, or plan enjoyable eventswith family andfriends.Thisbehaviorchangeis likegettingintoanynewroutine—itmightbehardatfirst,butwithtimeitwilltakeroot.Repetitionisthekeytomaintaininganygoodorbadhabit.

YOURCRAVINGSAREINYOURGENESAnthropologistssuggestthatearlyhumanswerehunter-gathererswithdietshighinprotein, fat and fiber, and for themostpart, low in simplecarbohydrates. Itwasn’t until the development of agriculture that the proportion of simplecarbohydrates in the human diet began to increase. The modern age led to aparticularly steep rise in consumption of refined carbohydrates, especially inWesternsocieties.Imagine living thousandsofyearsago:everythingyouatewouldhavebeen

either gathered (such as berries and greens) or hunted (such aswild game). Itwouldhavebeencommonforyoutogodayswithoutfood.Whenyouhadthestrength,skillandlucktokillabuffalo,youandyourfamilywouldhavegorgedyourselvesbecauseeatingsuchasubstantialmealwasarelativelyunpredictableevent.Seasonal fruits (or hivesof honey)were rare feastingopportunities thatprovidedtheextraenergyneededforahunt.Eatingthemsoinfrequentlyallowedourpancreastocopewiththeoccasionalindulgenceinsugar.It’sestimatedthatHomosapiensevolvedabout200,000yearsago.Webegan

to farm staple crops like roots and grains about 10,000 years ago. With theadvent of modern industrial technology, we were able to refrigerate, can orpreserve food as never before. The problem with these practices is that ourphysiologyhasnotevolvedfastenoughtokeepup.Genetically,weremainverysimilartoourancestorsof10,000yearsago.Yet,relativelysuddenly,wehaveanendlesssupplyofgrains,sugar,cornandpotatoes,allofwhichoverwhelmthepancreasandthrowthehormonesoutofbalance.Cravingfoodsthatarehighinsugarandfatmakesperfectbiologicalsense,sinceupuntilaboutacenturyago,ourbodiesstilloperatedinastateoffeastorfamine.Foodshighinsugarandfatguaranteedwewouldhavehadenoughcaloriestosurvive.However,ratherthanexpending thousands of calories hunting and gathering or cultivating our foodthewayourancestorsdid,todaywemayonlyexpend75caloriesdrivingtothestoretopickupafattyportionofground-upcowandsomewhitecrustybunstogoalongwithit.

CravingsAreNotYourFaultYourbodycraves sugaryor starchy foodswhen it is lackingcertainchemicalsnecessaryforyourbodyandemotionstofunctionproperly.Whenyouindulgeincarbohydrates, your blood sugar levels are quickly stabilized. Your brainreceivesa“quickfix”ofenergy,yourtastebudsstimulatetheproductionof“feelgood”hormones(forexample,serotoninandvariousendorphins) inyourbrainandyourentirenervoussystemfeelssoothed.Glucose,atypeofsimplesugar,issuchanimportantfuelforyourbodythatevenyourintestinescandetectsugarthesamewaythetastebudsonyourtonguedo!Yourmentalandphysicalexperiencesfromeatingsweetfoodstendtobeso

rewardingthatit’sunderstandableyoucravesugarwhenyou’rehungry,coldorstressed.Yourappetiteandcravingsareregulatedandinfluencedbyacomplexsuite of factors. Serotonin is a chemical produced in your brain that helps toregulate appetite and satiation. It also plays a role in emotions. However,serotoninisalsoproducedinyourintestines,andasitslevelsinyourbloodrise,youfeelsatisfiedandrelaxed.Certainfoodsandpharmaceuticaldrugswillaffecttheproductionofserotonininyourgut,providingonedirectlinkbetweenfoodandmood.Ifyouhave troublesleepingatnightandfindyourself reachingforbreador

sweetsafter8p.m.,youmayactuallybelookingforawaytosootheyournerveswithserotonin.Dr.JudithWurtman,cellbiologistandnutritionist,explains:“Insome people, the carbohydrate-serotonin mechanism may go awry and theydevelopfrequentcarbohydratecravingsthatpromptthemtoeatwhenthey’renot

hungry.Thosewithnighttimecarbohydratecravingsmayunconsciouslybeusingcarbohydratesasasedative,capitalizingonserotonin’ssleep-inducingproperty.”Cravings are a natural part of living and eating. In my experience, my

cravings continued even after I committed to conscious eating. Instead ofreachingfortherefinedfoodsIusedtolove,Igraduallybegantochoosefoodsthat were nourishing rather than depleting. The same is possible for you.Understandinghowyoucancontrolyourcravingsinsteadoflettingthemcontrolyoucanhelpyoubecomeawareofyouractionsandtheirconsequences.Givingyourbodyallthenutrientsitneedsintherightproportionsandattherighttimesthroughout the day will help you avoid drops in blood sugar that put you insugar-cravingmode.TherecipesintheMTHIplanarepowerfultoolsingainingcontroloveryourcravings.

TRUEHUNGERVERSUSCRAVINGYou need to recognize the difference between a true hunger pang and anemotional yearning for food. Emotional eating is an acquired habit. If you’reangry,sad,happy,boredoranxious,thenfoodisnottheanswer.Foodbringsyoutemporarycomfortandpleasurebecausethisishowyou’vetrainedyourbraintofeel rewarded and soothed. With many other addictions, recovery programsfocusonhelpingyoueliminate the substanceorbehavior fromyour life.Withfood,youhavenochoicebuttokeepeating.Ifyoueatwhenyou’refeelingstressed,yourbodywillbeinastateof“fight-

or-flight.”It isnotgettingready todigest food; it isgettingready tofleefrompossibledangerortoprotectitselffromaphysicalattack.Thefoodyoueatwillremaininyourgut,largelyignoredbyyourbody,untilthestresshaspassed.Inthemeantime,yourgutflorastartstofeastonwhateveryou’veeaten.Ifyou’relike most people who eat for comfort, you likely reach for sweet and fattyrefined foods,which is a perfect buffet for the not-so-friendly yeasts (such ascandida) and bacteria that reside in your gut. These unfriendly yeasts andbacteriastarttomultiplyasaresult,andifyourepeatthiswayofeatingandofdealingwithyourproblems,theirnumberswillincreaseexponentially,damagingyourintestinaltissueintheprocess.How do you avoid this vicious cycle?As Imentioned earlier, youmust be

able to distinguish between true physical hunger and a need for comfort.Onewaytodothisistokeeptrackofhowoftenyoueat.Ifyouateafullmealafewhoursagoandyourstomachisn’trumbling,youareprobablynothungry.Givethe craving a few minutes to pass. This also means you need to know yourtriggers.Youcanusethefoodjournalonthispagetorecordwhatyoueat;how

muchyoueat;whenyoueat;howyou’re feelingbefore,during,andafteryoueat; aswell ashowhungryyou are.Over time, you’ll learn aboutyour eatingpatterns,whichwillhelpyoutoavoidtriggers.Ifyoufeelblueandhungry,thenmunch on a protein-rich, healthy treat, such as a cup of edamame (youngsoybeans) or a trail mix combining one tablespoon each of hemp seeds,hazelnuts and a few apple-juice-infused dried cranberries to sweeten themix.Eatinghealthy treatssuchas thesewillhelpdiscourageyoufrommakingpoorfood-shoppingdecisions.Following themeal and snack suggestions in theMTHI planwill help you

learnwhatyoucaneattofeelphysicallyandmentallysatisfiedinahealthyway.Most of all, don’t be shy about what you’re doing. Get a friend to try thisprogramwithyouoraskyourfamilyorroommatestoavoidkeepingunhealthyfoods around inorder to support yourbravemove towardhealth.When stressnudgesyoutowardtherefrigerator,callupsomeone—anyone—tohelpyoutuneintowhatyoureallyneed.Once a week, make a cooking date with a friend, relative or yourself.

WheneverIhearpeoplesaytheyhavenotimetocook,Idigintotheirschedulesandoftenfindthat,forinstance, theyarewatchingfourtoeighthoursofTVaweek. As you prepare soups, stews and snacks on your cooking date, trylistening to a recording of your favorite author reading his or her latest book.You’llbesurprisedtofindjusthowrelaxingthisis.

QUICKTIP

Thefastestwaytoderailthisprogramistoletyourselfgohungryforalongperiodoftime.Theminuteyourbrainisstarving,itwillstartcravingsugar(aquickfix).Ittellsyourbodytoraisebloodsugarlevelsbyeating.Whenthishappens,snackonhealthychoices.Ifyoufeeltheurgetoeatbetweenmeals, choose fresh fruit, vegetables with bean dip, or a natural nut andseed bar. Also keep in mind that every meal should contain unrefinedproteins, fats andcarbohydrates toensureyoumaintainabalance inyourbodychemistry.Ifyou’renotgettingenoughcaloriestomeetyourenergyneeds,youmaybemorelikelytogiveintoemotionaleating.Trytoeatatfairlyregulartimes,andneverskipbreakfast.

TOOLSFOREMOTIONALHEALINGTakingcareofyourbodyisn’ttheonlyfactorinachievinghealth;findinginnerpeaceisalsokey.Aftersweepingyourkitchencleanofinflammatoryfoods,you

can use the following tools to help you succeed in theMTHI planwhile youlearnathingortwoaboutyourself.

MeditateCommittoameditativepracticeforatleastfifteenminutesaday.Manystudieshaveshownthatmeditationhelpspeoplecopewithstressandgetridofnegativeemotions,improvesimmunity,increasesenergylevelsandenhancesfeelingsofconnection, satisfaction andwholeness. TheDalai Lama has even encouragedneuroscientists to study how spiritual practices such as meditation affect thebrain. In 1991, he asked Professor Richard Davidson of the University ofWisconsin to conduct a studyonmeditation.Davidson andhis research teamshave shown that meditation changes brain and body chemistry. According toDavidson, meditators experience reduced anxiety and depression. Their brainactivity suggests a calmer state of being, and blood tests indicate increasedimmunesystemhealth.Thereareinnumerablebooks,CDsandDVDsavailabletoshowyouhowto

start ameditationpractice.Manycommunities alsohavemeditation centersorgroupswhereyoucanmeditatewithotherpeople.Youcanalsolearnmoreaboutmeditation from taking yoga or tai chi classes. Alternate nostril breathing, abreathingexercisethatisoftenreferredtoaspranayama,isalsoaneffectivewayofenteringameditativestate.Thisexercisemayseemintimidatingatfirst,butisworthwhile.Asmy yoga instructor Shambunata Saraswati explains, “Throughthepracticeofpranayama,anincisionismadeintothefabricofmylife,andrealexperiencecomesrushingin.It isanexperiencethat issocomforting, itslowsdown my mind so that I can walk between the spaces of my problems anddirectlyinteractwithmytruenature.Thepowerandthejoyoflifehasnochoicebuttopoolinandfloodmyinteractionswithmyselfandtheworld,marinatingmeingrace.”Here’showyoucanpracticethepranayamatechnique:*

1.Sitcross-leggedonacushion.Ifneeded,lookforameditationstoolthatallowsyoutofoldyourfeetcomfortablywithoutcuttingoffcirculation.Ifyoucan’tfindastool,youcanleanagainstthewallforsupportandtohelpwithrelaxation.Ifyouareuncomfortable,sitonachairandrestonearmonthetabletosupportyourbreathing.Makesurethatyoursittingbones(thebonyprotrusions)areatthebaseofyourbuttocks.Sitwithyourspineerect,withoutpushingyourchestforward.Allowyourchesttorelaxasthecrownofyourheadreachesup.

2.Bringyourrightarmupandrestyour indexandmiddlefingeronyourforehead.Use your right thumb to blockyour right nostrilwhile inhalingthroughyourleftnostrilforfiveseconds.Gentlyholdyourbreathforfiveseconds. If this causes stress, then only hold for as long as you feelcomfortable.3.Thenreleaseyourrightnostril,closeyourleftnostrilwithyourrightringfingerandexhalethroughyourrightnostrilfortenseconds.4.Keep your position; inhale through your right nostril for five seconds.Next,closeyourrightnostrilwithyourthumbagain,andgentlyholdyourbreath for five seconds. Then exhale through your left nostril for tenseconds.Inhalethroughtheleftnostrilforfiveseconds.5.Gentlyholdyourbreathforfiveseconds.Thenreleaseyourrightnostril,closeyour leftnostrilwithyour right ringfingerandexhale throughyourrightnostrilfortenseconds.6.Keep your position; inhale through your right nostril for five seconds.Next,closeyourrightnostrilwithyourthumbagain,andgentlyholdyourbreath for five seconds. Then exhale through your left nostril for tenseconds.7.Youhavejustcompletedtworounds.Repeattheroundsfor5-15minutesaday.

Asyourrelaxationdeepens,thisexercisewillbecomeeffortless.Onceyougrowaccustomed to the technique, increase the number of repetitions. It helps youtuneintoyourtruefeelingsandmakepeacewithmanyirritantsinyourlife.Byperforming this exercise, I find that I have more compassion for family andotherswhomIcomeincontactwith.Ithelpsmetocultivategreatercompassion,remindingmethatothersarejustcaughtupintheirownissueswhentheylashout.

GetMovingPhysicalexercisebumpsuptheproductionofendorphins,yourbrain’sfeel-goodchemicals.Althoughthisisalsoknownasa“runner’shigh,”arousinggameoftennis or a nature hike can also lead to the same feeling. Think of it asmeditation inmovement—after several laps in the pool, you’ll often find thatyou’veforgottentheday’sdilemmasandirritations.A 2005 study conducted by Andrea Dunn, Ph.D., and others showed that

exercisehelps reducedepression.AsDr.MadhukarTrivedi,oneof the study’s

authors,explains,“Theeffectyou findusingaerobicexercisealone in treatingclinical depression is similar to what you find with antidepressantmedications…Thekeyistheintensityoftheexerciseandcontinuingitfor30to35 minutes per day.” You don’t need to run a marathon in order to reap thebenefitsofexercise.Pickaphysicalactivity thatyouenjoy—even if it’s justadaily stroll—and you’ll notice a difference. Remember to breathe deeply nomatterwhatformofexerciseyouchoose.

KnowWhatYouWantWhenyouwakeup,setyourintentionforthedaybycompletingthefollowingstatement:My purpose is to [fill in your goal]. The intentions you set out foryourselfwilldefineyourlifeexperiences.Yourintentionsandperspectiveswillshapehowyouseetheworld,otherpeopleandyourself.Somepeoplecall thisthe“lawofattraction,”whichstatesthataperson’sthoughtsattractwhateverthepersonisthinkingof.Toexploitthisprinciple,practicethesefourthings:knowexactlyyouwant;askforit;feel,behaveandknowthattheobjectorexperienceyoudesireisonitsway;andbeopentoreceivingit,lettinggoofanyattachmenttotheoutcome.Thesameprinciplecanapply toyourhealth.While itmaybenecessary for

you to get a proper diagnosis for a serious health concern, it is also equallyimportant tonotownandattachyourentire identity to thediagnosis.Sooftenmanyofusconflatewhowearewiththenameofthedisease.Identifyingwithyourillnesscangetinthewayofworkingthroughadisease

state and regaining health, since the healing process involves leaving thisidentity behind. The more anchored you are to a condition emotionally andmentally,themorechallengingitmaybetoworktowardahealthfulstate.Focuson healing and appreciate the many ways your body shows evidence ofimprovinghealth.

Don’tTakeYourselfSeriouslyDo things that bring you joy and laughter. Recently, P.D. Sorlie and othermedical researchers at theUniversityofMaryland found that emotionalhealthcanbefurtherunderstoodbystudyingthecellsthatlinetheinside(knownastheendothelium)ofbloodvessels.Thesecellsoftenrevealsignsofinflammationinthe early stages of heart disease. Healthy endothelial cells secrete chemicals,suchasnitricoxide,thatpromotemusclerelaxationandbloodvesseldilation(asopposedtocontraction).Activitiesandthoughtsthatbringyoujoyincrease theamount of nitric oxide these cells produce and release. Hence, happiness and

laughtercanmimicthephysiologicaleffectsofpainreliefmedication.Humor is different for everyone.Makingothers happy is also important for

one’shealth.Trytomakeatleastthreepeoplesmileeachday,andsharelaughterwithyour familyandfriends. Itwilldowondersand liftyourspirits. Japaneseresearcher T. Hayashi and his team have found that laughter affects geneexpression,decreasesbloodglucoselevelsandboostsimmunity.Laughingalsochangesbrainchemistry.Itstimulatestheproductionofhormonesthatimprovementalalertness.Inturn,thesehormonescausethereleaseofendorphinsinthesamewaythatexercisedoes.

De-clutterFeng shui, an ancientChinese art, teaches us that our living space affects ourphysical,mentalandemotionalwell-being.Accordingtothisbelief,clutterisasymptomandcauseof“stuck”energy.Whenourhomesorworkplacesbecomeclutteredanddisordered,otheraspectsofour lives tend to feeluncomfortable,too.Achaoticspacereflectsadistractedmindandmakesitdifficulttofocusonthe task at hand. Feng shui experts Russ and Katherine Loader, who run thegreen design company Power of Place, explain that “over the last 20 years,research[hasshown]thatourliveshavebecomeincreasinglystressfulandthishasnowcreatedashiftinourvalues.”Asaresult,peoplearerealizingthattheirhomescaninspirepositivechanges.Cleartheclutteraroundyourhouse,inyourcar and on your desk, and let new energy flow into your life. (Whenever I’mfeelingblockedaboutsomething,Iorganizemyclosets.)Getridofanythingthatisnotuseful,beautifulorjoyful.

LetGoFindwaystorelieveanger.Angerindicatesthatanimportantboundaryhasbeencrossed.Thetroubleisthatfewofusgracefullyexpressourangerinthemomenttoward the person who is upsetting us. We’ve been taught to suppress ourfeelings,but in theendwe take themouton thedogorcat,our lovedonesorourselves.Lifeistooshorttowastetimeresentinganyone.Makepeacewithyourpastso

that it doesn’t spoil the present. For example, if your best friend missed animportantcelebration, it iseasy tobehurtandshutdowncommunicationwithher. However, if you’re able to make peace with her, she might be the firstpersontosupportyournextendeavor.

Don’tCompareYourLifetoOthers

In Max Ehrmann’s famous poem “Desiderata” he writes, “If you compareyourselftoothersyouwillbecomevainandbitter;therewillalwaysbegreaterand lesser persons than yourself.” We often project onto others the life webelieve theyhave,notactuallyknowingwhat their journeyentails.Asidefromanger,jealousyisthebiggestwayweinflictpainonourselves.Iusedtowastesomuchenergythinkingthatotherpeoplehaditeasier,yetmanytimeswedonotknowaboutthechallengesothersface.Theillusionofperfectionlastsonlyifwedonotdelvedeeper.Concentrateinsteadonyourachievementsandthegiftsyouhavetogive.

NoMoreDramaLookateverycrisiswiththisthought:Intwoyears,willthismatter?Mysistertaughtmethistoughlesson.Herbeautifulsonwasdiagnosedwithkidneyfailurewhenhewasonlyeightyearsold.Mymother,Elaine,gaveKaydnoneofherkidneys, allowing him to grow, finish high school and travel. The kidneyrecentlywasrejectedbyKaydn’sbody;henowlivesondialysis,andiswaitingfor another kidney transplant. Lynn has faced life and death with her son somany times that she has no time for trivial dramas.Whenever I think life isannoyingbecausesomeonewasrudeat thebank,I rememberhowlittle itwillmatter in thefuture.Wecanoftenstressourselves inways thatarecompletelyavoidable.Wecanchoosetoletgoandrememberthatoftenwearejustreactingautomatically.WhenIrememberthatIhavechoiceoverhowIreact,Iamabletoreleaseahugeamountoftensionandbemoreinthemoment.Don’twasteyourpreciousenergyongossip, issuesinthepastor thingsyou

cannot control. Invest your energy in the positive present moment and onaffirmationsthatmakeyoustronger.Iremindmyselfeverydaythattheuniverseisafriendlyplace—evenifthatdrivernearlydidhitmewithhiscar!Thinkofemotionalhealththesamewayyouthinkofnationaldefense.Ifyou’reatpeace,you’lluseyourresources(whetherthey’reinyourbodyorwithinyourcountry)torebuild,repairandlookforalliances.Ifyourmindisatwar,theneverybitofenergyandresourceisusedtodefendpreciousground.

BuildYourRelationshipsIttakesacommunitytostrengthenone’shealth.Yourjobwon’ttakecareofyouwhenyouaresick,butyour friendsandfamilywill.See friendsyouhave losttouch with. Conversations are good for the soul not only because you areexpressingyourfeelings,butalsobecauseyouarelisteningandgivingsupporttosomeonewhomayneedyou.

Adoptaphilosophyofconductingrandomactsofkindness.Doingthingsforothersisagreattonicwhenyou’refeelingdown.Helpingothersmakesyoufeelincludedandempowered. Importantly,don’thesitate toask forhelpwhenyouneedsupport.Weall feel thiswayfromtime to time,and it’s themostnaturalfeeling in theworld.Trust yourself, your body andyour gut instincts.Nooneknowsyoubetterthanyouknowyourself—justdon’tsufferinsilence.

GotoSleepSleephealsthebody,clearsthemind,andistheuniversalprerequisitetohealthandhappiness.According to theNationalSleepFoundation, it’sestimated thatNorthAmericansgetanaverageofabout6.7hoursofsleepperweekday.Sleepdeprivation is a possible risk factor for heart disease, atherosclerosis, obesity,insulinresistance,diabetesandimmunesystemsuppression.Therefore,establishahealthybedtimeroutinethathealsyourwholebody.Note that sleeping in totaldarknessallows themaximumamountofhealing

melatonintobereleased.Melatoninisthe“sleephormone.”Itisproducedinthebrain when your eyes are exposed to darkness. It signals the body to sleep,givingitthemessagethatitisnighttime.Whenyoureyesareexposedtolight,melatonin is broken down and your body is given the message that it mustawakenbecauseitisdaytime.Evenwhileyou’resleeping,lightshiningonyoureyelidscanaffecttheamountofmelatoninyourbodyproducesandbreaksdown.Studieshaveshownthatevendimlightinthebedroomcandecreasetheamountof melatonin you make, thereby disrupting sleep patterns or preventing deepsleep.Melatoninalsodirectlyhelpsthebodyheal.Itactsasanantioxidant(seethispage),boostsimmunefunction(ithasbeenusedaspartofcancerandHIVtreatments), is an antidepressant, regulates the rhythms of bodily functions,including the synthesis and release of hormones, and is touted as the body’sbuilt-in antiaging hormone. If your bedroom has a window, buy blackoutmaterial to make the room completely dark (look for opaque fabric sold forcurtains inmost fabric stores).Place anobject in front ofyour alarmclock topreventlightshiningonyourface.Toalleviatesleepingproblems,alsoconsidertryingessentialoilslikelavender

and chamomile in a hot bath. They both help relax the sympathetic nervoussystem,whichisresponsibleforthefight-or-flightstressresponse.Thecalmingsmellsoftheseoilsalsoimpactmoodbydirectlyaffectingyourbrainchemistry.Anotherveryimportanthabittochangeistostopstayingupsolatetowatch

your favorite TV shows! These days, there aremanyways to time-shift yourviewing,somaketheeffort todothatandgotosleepwhenyourfirstwaveof

fatiguehits.

WriteaJournalJotdownwhatyou’re thankful for.Eachnightbeforeyougo tobed,completethe following statement: I am grateful for [insert your items]. According toRobert Emmons, author of Thanks!: How the New Science of Gratitude CanMakeYouHappier,writinginagratitudejournalfourtimesaweekforaslittleas fourweeksmakes a difference in the level of happiness one feels.Anothergood exercise is to write a gratitude letter to a person who’s had a positiveinfluence on your life. Now is the perfect time to show appreciation—maybeyouhaven’tproperlythankedhimorherinthepast.Arrangetomeetsothatyoucanreadyourletterinperson.

WRAP-UP

•We need to learn how to eat whenwe’re hungry versus eating for comfort.Rememberthatyourcravingsarenotyourfault.Youwerebuiltgeneticallytocravecarbohydratesforsurvival.

•Partoftheprocessislearningwhattriggersustoeat, thefoodswechoosetoeatwhenwe are triggered, and how it affects us.Keeping track of this in afoodjournalisbeneficial.

•Emotionalhealingcanstrengthentheimmunesystemandsupportgoodhealth.•TherearevarioustoolsforemotionalhealingthatwillallowustosucceedontheMTHIplan.Ifwearenotonboardemotionally,itwillbemoredifficultforustoreapthebenefits.

•Getlotsofsleeptoreducecravingsandpromotehealing.•Thinkingpositivelyandlettinggoofthe“smallstuff”willhelpusemotionallyheal;itwillalsomakeclearallwehavetobegratefulfor,whileboostingourself-esteem.

•ConnectwithfriendsorfamilymembersforsupportduringtheMTHIplan.

*(Note:Donotpracticetheretentionofyourbreathifyouhavehighbloodpressureorifyou’reinthelasttrimesterofpregnancy.)

“Theart of life is the art of avoidingpain; andhe is the best pilot,whosteersclearestoftherocksandshoalswithwhichitisbeset.”

—THOMASJEFFERSON

CHAPTER3

THE“OUCH”INALLERGY

Haveyouevereatensomethingthatmakesyoufeel“off”?Thisreactioncanbeanything frommildsinus trouble, to full-blownhives, toamigraineheadache.Whatyouareexperiencingistheconnectionbetweeninflammationandallergy.Manypeopledon’trealizethatfoodallergiesandinflammationareconnected.

Foodallergensdirectlytriggeraninflammatoryresponse,irritatingtheintestinalliningandweakening the immunesystem. Ifyour intestinal lining is inflamed,you cannot readily absorb the healing nutrients your body needs. When youmaximize the flow of nutrients into cells and tissues, you enhance the body’shealingmechanism.

GETTINGGUTSYBeforewebegin to lookdeeperat the relationshipbetweenfood,allergiesandinflammation, itmayhelp to generally understand the physiologyof digestionandtheanatomyof thegastrointestinal tract.Thegastrointestinal tract includesallthetissuesoftheinnermouth,esophagus,stomach,smallintestineandlargeintestine through to the anus. When we eat, food is first chewed up by thegrinding action of the teeth, then dissolved in a wet bath of saliva. It travelsdowntheesophagustothestomachwhereacidsandenzymesbreakdownmostof the food into a soft paste. This paste is then pushed through the smallintestine, where most of the nutrients are absorbed. The remaining materialmovesintothelargeintestinefortheabsorptionofwaterandsalts.Afterthelongjourney,which can take twenty-four to seventy-twohours (depending on yourintestinalhealth),theresultingwasteisexcreted.There aremany stages of digestion in a healthy gastrointestinal tract. Your

salivary glands secrete enzymes to begin the breakdown of carbohydrates andsomefats;yourstomachproduceshydrochloricacidtobreakdownproteinsandfats;yourpancreasproducesenzymestodigestproteins,carbohydratesandfats;yourliverproducesbiletohelpdigestfats;andtheliningofyoursmallintestineproducesenzymes tohelpdigestcarbohydrates.Ahealthygastrointestinal tractalsohasabalancedpopulationoffriendlybacteria(probiotics),well-functioningcellsalongitsinnerlining,andgoodmuscletoneandmovement.Whenallorgansareinworkingorder,theproteinsyoueatwillbebrokeninto

singleaminoacids(theindividualbuildingblocksthatlinktogethertoformnew

proteins), carbohydrates will disintegrate into simple sugars, and fats will bedismantled into smaller fatty acids such asmonoglycerides. These elementarynutrientscanthenbeabsorbedintothebloodstreamwithoutelicitinganimmuneresponsebecausethebodyexpectstoreceivetheminthisform.

ALLERGENATTACK!WHATHAPPENSINYOURGUTWHENYOUHAVEFOODALLERGIES?Ifyouhavefoodallergies,theimmunecellsthatlineyourgastrointestinaltractare hypersensitive. You may have low stomach acid, a pancreas that isn’tworkingoptimally,andpossiblyacongestedliverandgallbladder.Youmayalsohave an imbalance in your gut flora. If this is the case, youwill be unable todigestfoodproperly.Whatmaysurpriseyouisthatfoodallergiesarelinkedtoseeminglyunrelated

conditions such as arthritis, asthma, eczema or cardiovascular diseases. Tounderstandhow,let’sconsiderwhathappenswhenanallergenisingested.Yourgut is linedwith immunecells. In fact,more than70percentofyour immunesystem cells are located in your gastrointestinal lining. The tissue lining theinsideofyourmouthdowntotheendofyourbowelsiscomposedofcellsthathelpprotecttherestofyourbodyfromparasitesandotherpathogens.Whenyoueatafoodyou’reallergicto,intestinalimmunecellsperceivethis

foodasaharmfulinvader.Yourbodygoesintoattackmode.Bloodflowtotheintestinesincreasessothatleukocytes(whitebloodcells)canfighttheallergen.The intestinal tissue becomes locally inflamed with a phalanx of cellularimmune system soldiers. Inflammation causes the intestinal tissue andsurrounding blood vessels to become more permeable. This increases thenumberofleukocytesthatfloodtheareasinitiallyexposedtothefoodallergen.Eachtimeyoueatfoodstowhichyouareallergic,yourbodyputsupafight.

Imaginewhathappensifyouunknowinglyconsumeafoodallergeneverydayorevenateachmeal.Inflammationandincreasedpermeabilityintheintestinesaresupposedtobea temporaryconditiontohelpyour immunesystemremovetheallergen.However, if the inflammation isn’t subduedquicklyenoughor ifyouconsistently eat foods that create this immune reaction, you don’t give yourintestinesachance toheal.Apersistently inflamed intestinalwall suffers localdamageandscarringthatcanleadtoanumberofdetrimentalconsequences.For example, intestinal inflammation hinders digestion. Undigested food

becomesfuelforintestinalparasites,suchasCandidaalbicans,Escherichiacoli(E.coli),Staphyloccocusaureusandothermicroorganismsthatnaturallyexistinyour intestines. This is partly why it is so important to maintain healthy

populations of probiotics, including Lactobacillus acidophilus andBifidobacterium bifidus, in your intestines. These organisms support digestionandareapartofyourimmunesystemdefense(seeChapter7formoredetails).Asparasitesmetabolizefoods(viafermentationandputrefaction)thatyourownbody shouldbedigesting,wasteproducts accumulate inyour intestines.Thesewastes poison your body and cause the uncomfortable gas and bloatingassociatedwithindigestion.Theyalsoirritate,inflameanderodeyourgutlining.An inflamed and damaged gut is unable to produce enzymes that digest

carbohydratesandfats.Thisispartofthereasonthatpeoplewithfoodallergiesareparticularlysensitivetorefinedcarbohydrates.Inflammationdecreasestissueintegrity,sotheintestinesbecomealesseffectivebarrierbetweenyourbodyandthetoxinsproducedbygutparasites.Thisisonewayapersoncandevelopleakygutsyndrome(alsoknownasmalabsorption).Leaky gut syndrome is a health disorder in which the intestinal lining has

becomemorepermeablethannormal,andthebody’sabilitytoabsorbnutrientsis impaired(see thispage).This syndromemayalsobecausedbyprescriptionhormones (for example, birth control pills or hormone replacement therapy),prescription corticosteroids (including hydrocortisone), nonsteroidal anti-inflammatory drugs (NSAIDs) and antibiotics, as well as a high intake ofcaffeine,alcohol,refinedcarbohydratesandchemical-ladenprocessedfoods.Aleakyguthasabnormallylargespacesbetweencellsinthegutwall.Thesegapsallow absorption of toxins, such as undigested foods, metabolic wastes andmicroorganisms (especially yeasts and bacteria), into the bloodstream. Undernormal circumstances, these substances would be excluded from the vascularsystemandeliminatedinthestool.Thebodyworkshardtokeepthebloodascleanaspossible,asitisthelife-

supportingfluidthatnourisheseachcellandhelpsdivertmetabolicwastesfromtissues. If thebloodbecomes encumberedwith toxins absorbed across aweakintestinallining,wastesmayaccumulateandbecomelodgedwithinthecellsofyour body. Particularly vulnerable areas, such as the fluid-rich sacs that keepyour bones and joints lubricated, become inflamed and painful. Furthermore,undigestedfood(particularlyprotein)thatfloatsaroundinyourbloodcausesanadditional immune system response as the body tries to rid the bloodof theseunrecognizedsubstances.Recallthatthereareproteinsembeddedwithinthecellmembranesofallyour

tissues(seethispage).Someoftheseproteinsactasnametagsforcells,lettingthe body know what is “self” versus “non-self.” This is why a healthy bodydoesn’tattack itsowncells.However,when the immunesystem iscontinuallyput on alert by exposure to food allergens, the innate self-regulating and self-

recognizing immune mechanisms sometimes go a little awry. The body maybegintoconfusetheproteinnametagsofitsowncellswiththeundigestedfoodproteins thatareabsorbedinto thebloodfromacompromisedintestinal lining.In other words, the body may begin to attack its own cells. This can be thestartingpointofanautoimmunedisease.Rheumatoid arthritis is an example of a disease that can originate from an

autoimmuneresponse.Inparticular,thesynovium—thethinlayeroftissuethatlines the spaces within a joint—can become irritated and thickened.Inflammationof thesynovialmembraneiscalledsynovitis. It’susuallypainful(particularly when you’removing) and characterized by swelling due to fluidaccumulationinthesynovialsac.Often, people take NSAIDs such as aspirin and ibuprofen to relieve the

discomfort. However, an excess use of NSAIDs may result in a shortage ofimportantenzymesthatareinvolvedindigestion.Thiscantriggeradownwardspiralofallergiesorintolerances,spurringinflammationinareasthatareweakerorgeneticallyvulnerabletotissuedamagesuchasthejoints.The key to successful treatment is to minimize food allergies. You can

enhance your digestion by chewing well, eating whole foods, improvinghydration and lowering stress, all of which will support the production andrelease of digestive juices. You can heal your gut by controlling harmfulmicroorganismssuchasyeasts,supportingimmuneandglandularfunctions,andsupportingbowelregularity.

FOODALLERGIESINADULTSVERSUSCHILDRENIffoodallergiesdevelopafterinfancy,thehypersensitivityismostoftencausedfromphysicalorchemicaldamagetotheintestinalcells.Forexample,exposuretosalmonellabacteriathatyourbodyandfriendlyintestinalbacteriaareunabletocontroloreliminateresultsin“foodpoisoning”andsomedegreeofintestinaldamage.Foodallergiesininfantsmayalsobecausedbydamagetotheintestinalcells.Forexample, ifaninfantisfedinfantformulainplaceofbreastmilk,orfedsolidfoodstooearly,foodallergiesmaydevelopbecausetheimmunesystem

andintestinesaren’tfullydeveloped.However,hereditaryfactorsandthefetus’senvironment during pregnancy may also play a significant role in thedevelopmentoffoodallergiesinyoungchildren.Whetheryouacquiredyourfoodallergiesearlyor late in life, the impacton

yourhealth isultimately the same.Sadly, if youhavehad foodallergies sincechildhood, your body will have suffered more damage than a person whodevelopedallergiesinadulthood.Triggeringanimmuneresponseeachtimeyouexposeyourbodytoafoodallergencreatesinflammationinyourintestinesandpossiblyinyourwholebody(dependingontheseverityofyourallergyandyourfrequencyofexposuretotheoffendingfood).Inthelattercase,theweakestpartsofyourbodygenerally suffer themost.Recurrentdamage (inflammation) in aparticular tissue or organ in the bodymay lead to a chronic imbalance in thattissueororgan.Therefore, thepathtohealingconditionssuchasheartdisease,arthritis,skindisordersandasthmaoftenbeginswithrepairingthegut.

THEFIVECAUSESOFALLERGIES

CAUSE WHATHAPPENSFEEDINGBABIESSOLIDFOODSTOOEARLY

Severalstudiessuggestthatbottle-feedingformulatobabiesinsteadofbreastfeedingmayleadtoallergies,possiblyresultinginhealthproblems.Cow’smilkandbabyformulacontainlargemoleculesthataredifficultforaninfant’sgastrointestinaltractandimmunesystemtoproperlydigestandabsorb.Aglutenallergycanarisefromtheearlyfeedingofgrains,suchaswheat,barleyandoats.Thebestwaystopreventallergiesistobreastfeedexclusivelyforsixmonthsbeforeintroducingsolidfoodsandtoavoidfeedingyourinfantglutengrainsuntilsheorheisatleastoneyearold.

POORDIGESTION

Poordigestioncausesmanyfoodreactions.Theproblemstartswithimproperchewingandweakdigestiveorgans.Incompletedigestion,togetherwithaleakygut,allowslargermoleculesoffoodtobeabsorbedintothebloodstreamwheretheycauseanimmunereaction.Low-levelinfectionsbypathogenicintestinalmicroorganisms,suchasworms,yeastsandcertainbacteria,mayalsocreateallergictendenciesbecauseofthedamagetheycausetotheintestinaltissue.

ENVIRONMENTALTOXINSANDCHEMICALS

Externaltoxinshavebeenshowntoincreaseallergicreactions.Whilecompleteavoidanceofthesetoxinsisnearlyimpossible,measuresshouldbetakentolightentheloadbyminimizingtheconsumptionofrefinedandprocessedfoods,choosingorganicfoodswheneverpossible(seethispageforinformationonwhichfoodsareespeciallyloadedwithpesticides)andusingchemical-freecleaners,detergentsandcosmetics.

STRESS Stressdisruptsimmunefunctionsandweakenstheadrenalglands.Chronicstressalsotendstohinderthefunctionofthedigestiveorgans,therebyreducingyourabilitytobreakdownfoodproperly.Stresscausestheintestinalliningtobecomemorepermeable,andthereforecausesundigestedproteinstoenterthebloodstream.

GENETICPREDISPOSITION

Geneticsdeterminetosomeextentwhetheryousufferfromhayfever,asthmaandeczema.Ifoneparenthasanallergy,thechanceofthechildhavinganallergyis50to58percent.Ifbothparentshaveallergies,thisfigurerisestoapproximately67to100percent.However,dietandlifestylemodificationscanhelptopreventthedevelopmentofallergiesdespiteapotentialgeneticpredisposition.

FIXTHEPLUMBING:OTHERCONSEQUENCESOFFOODALLERGIESAnother common symptom of food allergies is diarrhea or constipation. Ahealthygutwilldigestfoodthoroughly,absorbnutrientsefficientlyandeliminatewasteseffortlesslyeveryday.However,manyNorthAmericansmayhaveonlyonebowelmovementaday.Ideally,ifyoueat35gramsoffiberanddrinkeightglasses of water each day, your bowels should move after every main meal.When you eat, the food should move smoothly through your digestive tract,functioningnotunlikeaninternalconveyerbelt.Inessence,yourdigestivetractisonelonghollowtubethatstretchesfromtoptobottom,processingfoodanddrinkwithout your conscious control.On average, it takes a healthy intestinaltract about twenty-four hours tomove ameal from entry to exit. Thismeansyourbodyshouldeasilymoveoutamealthatwaseatenthesametimeastheday

before.Sadly,mostofusdrinksolittlewaterthatourkidneysandbowelscannotflushouttoxicmaterial,suchasthenormalwasteproductsofdigestion,letalonefoodallergensandundigestedsubstances.Ifthebodycannoteliminateproperly,it has to store toxic material within tissues, building additional waste storagesites.Anotherseriousproblemcausedbyallergies isa loweredmetabolism.Elson

Haas, M.D., coauthor of The False Fat Diet writes, “Allergies can increaseproductionofhormones like insulin that causeweightgainandhypoglycemia.Thiswillresultinareductionofenergyandmetabolicrate.”Thismeansthatifyouhaveanallergicreaction,yourbodyinvestsmassiveamountsofenergyandnutrientstofightoffsubstancesthatmaybeharmless.Overtime,yourimmunesystem shifts out of balance, you become malnourished due to the loss ofvaluable nutrients, and you increase your chances of becoming ill due toinfectious organisms, such as viruses, yeasts, bacteria or other parasites.Yourmetabolicratewilldecreaseduetoyourmalnourishedstateandyouwillsufferfrom fatigue. If you’re chronically tired, you’re less likely to be physicallyactive.Yourbodybecomessluggishduetoinactivityaswellasmalnourishment.Thecycleisdangerousanddestructive.

DOYOUSUFFERFROMFOODALLERGIES?Afoodallergyisahypersensitivereactionthatoccurswhentheimmunesystemoverreactstoasubstancethatmostotherpeoplefindharmless(mostoftenit’saprotein,but evencarbohydrates and lipids caneffect anallergic response). It’sliketheemergencylightonyourcar’sdashboardthatsuddenlyflashesred,eventhough the engine’smaintenance isup todate.Foodallergies and intoleranceswarnyouthatinflammatoryfoodsaren’tcompatiblewithyourbody.

FOODALLERGYSYMPTOMSSomefoodallergiesaffectonlythegastrointestinaltract.Theyareofteninfantorearly childhood conditions, and are persistent. For example, celiac disease iscaused by an allergic reaction to gluten, a protein in wheat, barley and otherrelatedcerealgrains.Unlikesomechildhoodfoodallergies,celiacdiseasestayswithyouthroughoutyourlifetime,butitmaynotbediagnoseduntillaterinlife.Themostcommonageofdiagnosisisforty,andmostpatientshavehadatleasttenyearsofsymptomsbeforebeingdiagnosedwiththedisease.The following chart (this page), prepared with information compiled from

bookswrittenbyCaroleeBateson-Koch,D.C.,N.D.,andCarlC.Pfeiffer,Ph.D.,M.D., lists themostcommon(butnotnecessarily themostobvious)symptoms

offoodallergies.Everyoneisunique,soeachperson’sallergicreactiontofoodmaybedifferent.Forexample,mynephewhadanallergytopotatoeswhenhewasababy;everytimeheatethem,hewouldhaveatantrum.Mymotherisalsosensitivetopotatoes,butherreactionoccursinthejointtissue,causingswellingandpaininherfingers.

SOMEOFTHESYMPTOMSOFCOMMONFOODALLERGIESFOOD PHYSICALSYMPTOMS MENTALANDEMOTIONALSYMPTOMSFOODCOLORINGS Eczema Hyperactivity

MSG Hivesandskinrashes Tempertantrums

PORK Itchyeyesandnose Aggression

SULFITES Asthma Inabilitytoconcentrate

PEANUTS Chronicbronchitisandwheezing Irritability

DAIRY Chronicear,sinusandchestinfections Depression

COFFEE Headaches Foodcravings(forallergy-inducingfoods)

SOY Gasandbloating Personalitychange

GLUTENGRAINS Constipationanddiarrhea Excessivefatigue

WHEAT Arthritis Non-stoptalking

Ifyoususpectyouaresensitivetocertainfoods,takethisquiztofindoutifyoueat foods that have ahigh allergenpotential.Using thegrading systembelow,answerA,BorCtothefollowingstatements:

Nowlet’slookatyoursymptoms.

RESULTS

IFYOUANSWEREDMOSTLY:

AYou’reconsciousaboutwhatyoueatandyou’retryingtoavoidinflammatoryfoods.Keepmakingbalancedandcolorfulfoodchoices.Ifyou’reexperiencingpainandyou’venevereatenallergy-causingorrefinedfoods,investigatetheproblemwithahealthpractitioner.Forexample,ifyourpainisfromanaccident,besuretohaveitrehabilitated.Ifyousufferfromchronicinfections,focusonalow-sugarandlow-starchdiettorebalancetheimmunesystem.Somepeopleexperiencesubtleallergiestounusualfoods,sousethefoodjournalonthispagetoidentifyitemsthatcouldbereducingenergyorweakeningtheimmunesystem.

BYouroldfoodhabitsmayhavecausedinflammation.Itisanemotionalchallengetogiveupcomfortfoodssuchaspasta,cookiesandicecream,buttherewardsofapain-freebodyaregreater.Increaseyourintakeofanti-inflammatoryvegetablessuchasbroccoli,Swisschardandcelerytoatleastsevenservingsaday.Avoidspikingyourbloodsugarwithrefinedstarchesandsugars.Alsoconsideradeepdetoxificationcleanse,whichwillhelpremovetoxinsfromyourliver,kidneysandbowel.

CYourinflammationislikelyraging,evenifyoudon’tfeelityet.Someformsofinflammation,suchasthoseofthearteries,arepainlessandyetdamaging.Eatingfriedordamagedoils(seethispage)andpotentialallergy-triggerfoodssetstherightenvironmentfordegenerativeillnessessuchasheartdisease,arthritisandinflammatoryboweldisease.Thisiswhyit’ssoimportanttocutbackonrefinedflour,sugarandfriedfoodswhilefiguringoutwhichfoodscouldbesparkingallergicreactions.Experimentwithwholesomegluten-freegrains,unrefinedhealingoilssuchasunrefinedflaxandchiaseedoilsandthenaturalsweetnessofwholefreshfruits.

HANDLINGHIVESHives(alsoknownbythemedicaltermurticaria)arered,swollen,itchybumpsthatformontheskinandareasymptomofinflammation.It’spossibleforhivestobecomeaconsistentproblemoncetheyappearunlessyoureducethefactorsthat cause them. These include stress, skin irritants, food additives andpreservatives, pesticides, chemicals in detergents and cleaning products,personal-care products, alcohol, nicotine, drugs, strenuous exercise, hotwater,chlorinatedpools,andmostimportantly,foodallergens.Usethefoodjournalonthis page to determine whether food allergies are playing a role and try toremoveasmanyoftheseharmfulfactorsfromyourlifeaspossible.

Certain foods can cause hives, and yet they don’t trigger a classic allergicreactioninvolvingtheimmunesystem.Inaclassicallergicreaction,asubstancesuchasaproteintriggersimmunesystemcellsthatcaneventuallystimulatetherelease of histamines frommast cells.Histamine causesmuch of the commonsymptomsofallergysuchascongestion,fatigueandswelling.However, some foods contain compounds called biogenic amines, which

include histamine, that can create all the symptoms of an allergic reactionwithoutinvolvingimmunesystemcellssuchasmacrophagesandmastcells.Asensitivepersonwhoconsumesbiogenicamine-containingfoodscanexperiencesymptomslikehives,arunnynoseanddilationofbloodvessels.ThefoodsI’velistedonthispagecontainaminesthatcantriggerallergy-like

symptoms, such as food-induced hives. Try to avoid eatingmore than one ofthesefoodsatanyonemealandlimittheamountyouconsumeifyouarepronetodevelopinghives.

AMINESTHATAREPOTENTIALHIVETRIGGERS

•Beta-phenylethylamine:Chocolate,colasandfermentedfoods• Histamine: Berries, eggplant, fermented foods (including alcohol andespeciallywine, cheeses, fermented soyproducts, sauerkraut, vinegar andyeast extract), improperly refrigerated fish, spinach and sweet melons(cantaloupe,honeydew,watermelon)•Octopamine:Freshfruits(citrushasthehighestamount)•Tyramine:Bakedfoodssuchasbreadandcake,chickenliver,dairy,eggs,fermented/pickled/marinated foods (alcohol, pickled vegetables and fish,sauerkraut, vinegar and yeast extract), nuts, peanut butter, pork andpreparedorcuredmeats;smalleramountsarepresent inavocado,banana,eggplant,fig,redplumandtomato•Hydroxytryptamine:Avocadoandbanana

Otherpotentialhivetriggersthataren’taminerelatedincludespicyfoodssuchaschili,cayennepepperandblackpepper;aspirinandcodeine;MSG(soup-stockcubes, bouillon cubes; condiments such as barbecue sauce and salad dressing;canned,frozenordriedpreparedfood;snackfoodssuchasflavoredjerky;andpotatoandtortillachips);nitratesfoundinhotdogs,bacon,delimeats,sausages,processedmeats and soy-meat alternatives; sulfite-treateddried fruit, saladbarfoods, balsamic vinegar and wine; xanthines and related compounds such ascaffeine(coffeeandcolas)andtheobromine(teaandcocoa);andfoodcoloring,

especially tartrazine (FD&C yellow number 5) and allura redAC (FD&C rednumber40).Avoidallalcoholicbeveragesifpossible.

WHATISHISTAMINE?Histamine plays an important role as a neurotransmitter, which is a type ofnaturally produced chemical involved in the communication between cells.Neurotransmitters can be synthesized and released from a variety of cells, buttheyaremostcommonlyproducedbynervecells, includingthoseofthebrain.Some neurotransmitters are produced only by specific cells and act upon aspecializedregioninthebody,whereasotherneurotransmittersareproducedbyvarious cells in different areas of the body. Histamine is one suchneurotransmitter;itismanufacturedandisactiveinthebrainaswellasinothertissues throughout the body. Even during orgasm, histamine is released—connectionshavebeenmadebetweenhistamineandthe“sexflush”thatappearsonwomen.

QUICKTIP

Physical stress fromworking toohard, lackof sleep and emotional stresscan also trigger hives. I recommend you counteract stress with thetechniques found in Chapter 2 on this page.Also, use perfume-free, 100percentnaturalsoapordetergentforyourhands,bodyandclothestoavoidskinirritants.

Most people think of histamine as “the allergy chemical.” This is becausespecialized white blood cells, named mast cells, release histamine during anallergic reaction.Histamine isalsoreleasedduringan immunesystem“attack”on legitimately foreign and harmful pathogens, such as viruses, parasites andbacteria.However,whentheimmunesystemoverreactstoharmlesselementsinour environment, such as certain foods or plant pollen, then production andreleaseofhistaminecanbecomeaproblem.Whenhistamineisreleasedbymastcells,itelicitsaninflammatoryresponse.

It increases the permeability of blood vessels to allow white blood cells andotherimmunesubstancestofloodbodytissuesthatareexposedtotheallergenorpathogen.Eventhoughthisisaneffectiveandessentialpartofhistamine’sroleinprotectingthebodyfromharm,excessiveandchronicreleaseofhistaminecancausethefollowingproblems:

•Swellingofskin,tongueandthroat•Asthma•Rhinitis(inflammationofinnernosetissues;causesrunnynose)•Excessstomachacidproduction(histaminealsoactsasagastrichormonetostimulatetheflowofhydrochloricacid)•Allergicskindisorders•Inflammation•Tissuedamage•Excesssaliva,tears,andnasalandbronchialsecretions•Vascularheadaches•Prematureejaculation

Whenafoodallergenisingestedandhistamineisreleasedinthegastrointestinaltract,theresultinginflammationandvascularpermeabilityfurtherincreasestheabsorption of undigested proteins and toxins from the intestines (refer to thispage). Continued intake of food allergens prevents the proper healing ofintestinaltissues.Inseverecasesshockandanaphylaxiscanoccur.Anaphylaxisis a sudden, severe and life-threatening allergic reaction involving the entirebody,not just thelocalizedregionof thebodythatwasdirectlyexposedtotheallergen.Histamine also opposes the effects of adrenaline and can therefore cause

fatigue,whichiswhydrowsinessandchronicfatiguearecommonsymptomsofa food allergy. It’s important to learn how to naturally lower and balancehistamine production, stabilize mast cells and minimize histamine-inducedinflammation. Pharmaceutical antihistamines have side effects with negativelong-term consequences. There are two main types of pharmaceuticalantihistamines: theolder (sedating)varietiessuchaschlorphenamine (found inNaphcon,Polaramine,Dimetapp,DrixoralandActifed)aremorelikelytomakeyou feel sleepy,whereas the newer (non-sedating) varieties such as loratadine(the active ingredient in Claritin) rarely cause drowsiness. However, manyprescriptionandover-the-counterantihistaminescanalsoaffectothertissuesofthe body that naturally produce or respond to histamine, including thegastrointestinaltract,spleen,thymus,smoothmuscle,andnervoussystem.Commonsideeffectsofantihistaminedrugsinclude:

•Headaches•Dizziness

•Drymouth•Constipationordiarrhea•Topicalirritation(fromcreams,lotionsandeyedrops)•Highbloodpressure•Allergicreactions(suchasswelling,rashandbreathingdifficulties)•Confusion•Depression•Disturbedsleep•Bloodandliverdisorders•Palpitationsandabnormalheartrhythms(arrhythmia)•Blurredvision•Nauseaorvomiting•Difficultyinpassingurine

Thesesideeffectsarereasonenoughtoreduceourallergy loadso thatwecanavoid relying on antihistamines. Fortunately, many foods act as naturalantihistamines without causing undesirable side effects. For example, thephytonutrient quercetin, which is a natural antihistamine and powerfulantioxidant, is found in capers, apples, grapefruit and someother citrus fruits,cherries, raspberries, cranberries, red grapes, yellow and red onions, leafyvegetables, green tea, evening primrose, squash, blue-green algae, shallots,zucchini,tomatoandbroccoli.Organicallygrownplantsgenerallycontainmorequercetin (aswell as other inflammation-fighting phytonutrients,minerals andvitamins)thanconventionallygrownfruitsandvegetables.Many of the foods listed above also contain rich amounts of vitaminC. In

additiontobeingapowerfulantioxidantandimmunebooster,somestudieshaveshownthathighdosesofvitaminCcanhelpreducesensitivitytoallergensandreduce inflammation,mucusproductionandwheezing.Researchers atArizonaStateUniversity indicated that taking 2,000mg of vitaminC per day reduceshistamine levels in the blood by up to 40 percent. In order to act as a naturalantihistamine,therecommendeddoseisusuallygreaterthan1,000mgperday.However,eatingfreshwholefoodsrich invitaminCprovidesyouwithall theother powerful phytonutrients not available in a supplement; thesephytonutrients work synergistically to reduce inflammation, support immunityandnourishtissues.

HOWTHEIMMUNESYSTEMRESPONDSTOALLERGIESAntibodieswork by binding to an antigen, which is a substance (or part of asubstance) that you’ve touched, ingested, injected or inhaled. When you eatsomethingyou’re allergic to, it acts as an antigen towhichan antibodybinds.The antibody and the antigen, now a single unit referred to as an immunecomplex (abbreviated IC), then bind to the immunemast cells and basophils.Thesearethecellsresponsibleforreleasinghistamine.There are five major families of antibodies: IgA, IgD, IgE, IgG and IgM.

(Antibodiesarealsocalledimmunoglobulins,whichiswhytheyareabbreviated“Ig.”)Blood testsareavailable tocheckwhichfoodscause theseantibodies tobecomeactiveinyourbody.

•IgA:Foundinthenose,breathingpassages,ears,eyesanddigestivetract,IgA antibodies protect body surfaces that are exposed to external foreignsubstances. Unlike the immediate effects of IgE-mediated allergies, IgA-mediatedreactionscantakeseveraldaystoappear.•IgD:Smallamountsarelocatedinthetissuesthatlinethebellyorchest.Howtheyworkisstillunclear.•IgE:Found in the lungs, skin andmucousmembranes, these antibodiescause the body to react against foreign substances such as pollen, fungalsporesandanimaldander.Theymaybeactiveinallergicreactionstomilkandsomemedicinesandpoisons.•IgG:Locatedwithinallbodilyfluidsandsmallinsize,theymakeup75to80percentofalltheantibodiesinthebody.IgGantibodiesfightbacterialand viral infections. They’re also associatedwith delayed food reactions,whichcanworsenorcontributetodifferenthealthproblems.•IgM:Thisisthelargestfamilyofantibodies.IgMisfoundinbloodandlymphfluidsandisthefirsttypeofantibodythatrespondstoaninfection.IgMantibodiescomprise5to10percentofall theantibodiesinthebody.Thesymptomsresultingfromtheirresponsetoanallergencantakeseveraldaystoappear.Below,I’vehighlightedthreemaintypesofreactionsfromfood allergies. Youwill notice that you can experience allergic reactionswithout experiencing obvious or immediate symptoms such as stomachcramps,coughoraswollentongue.

TypeI—ProfoundAllergies:ImmediateHypersensitivityReactionsI have called this section “profound allergies” because the body reacts

immediately or within two hours of ingesting an allergy-causing food. Thesereactions account for only 10 to 15 percent of food allergies, yet they are theonesmost frequently testedfor.They involveIgEandcausehistaminerelease.Common symptoms include asthma (swelling and inflammation in thebronchioles), “brain fog,” dermatitis, hay fever and muscle fatigue. The foodtriggeralsocausesintestinalinflammationandmalabsorption.Thiscompromisesthebody’sabilitytodigestandabsorbnutrientsproperly.Yourallergieswillgetworseifyou’renotabletoabsorbnutrients,whicharenecessarytobalancetheimmunesystem.

QUICKTIP

Digestive enzymes improve digestion and nutrient absorption. Plantenzymesupplementshelpbreakdownfoodinthedigestivetractaswellasanyundigestedfoodthatmayhavebeenabsorbedintotheblood(duetoaleaky gut). This immediately reduces the burden on the immune system–proteins or complex carbohydrates that were previously seen as foreigninvadersarebrokendownintorecognizable,immune-friendlysingleaminoacidsor simple carbohydrates.With theMTHIplan, I suggest taking twocapsulesofabroad-spectrumplantenzymesupplementwitheachmealforbest results.However, ifyou’re treatingyourself toaservingof food thatmay cause a reaction, consider speaking to your health care practitionerabout taking a higher dose. Keep in mind that supplements such asdigestiveenzymesaremeanttobetakenforshortperiodsoftimetosupportyourbodywhileit’shealing.It’simportanttoeathealingfoodsandherbs,such as those recommended in the MTHI plan, so that your digestivesystemregainsthestrengthtonaturallyproduceitsownenzymes.

TypeII—SubtleDestruction:CytotoxicReactionsSubtle destruction is characterized by delayed cell damage without acutesymptoms. These symptoms are classified as cytotoxic reactions (“cyto”meaning cell and “toxic” meaning harmful). It has been estimated that 75percent of all food allergy reactions are accompaniedby cell destruction.ThistypeofreactioninvolvesIgGandIgMantibodiesanditcantakeplaceanywhereinthebody.Inthecaseoffoodallergies,theintestinalliningisoftendamaged.Thelining

oftheintestineisthesitewherethefoodantigenandtheimmunesystemmeet.When the intestinal lining is destroyed, one of the body’s main protective

barriers is broken down. If nutrients aren’t properly absorbed, leaky gut canresult.

TypeIII—TissueDamage:Immune-Complex-MediatedReactionsThis type of allergic reaction is referred to as “tissue damage” because itinvolves immune complexes (ICs). ICs are formed when antigens bind toantibodiestowhichtheyhavebeenpreviouslyexposed,andareinvolvedin80percentoffoodreactions.ICscirculateinthebloodandneedtobecleanedoutby white blood cells, a process that burdens the immune system and reducesyour immune resistance. When ICs aren’t cleaned out by white blood cells,they’redepositedintotissueswheretheycausedamage.(Infact,conditionssuchasarthritismaydevelopfromICdepositioninjoints.)Thistissuedamageiswhyit’ssocriticaltosteerclearoffoodsthatcauseallergicreactions.TheconnectionbetweentypeIandtypeIIIallergicreactionsisthattheyboth

result in tissue damage caused by increased levels of histamine. In type Ireactions,yougetimmediatefeedback,soyouknowyoumustavoidthatfood.However,typeIIIfoodreactionsaredelayedandmediatedbytheIgGantibodies—theymaynotshowupuntiltwotoseventy-twohoursafterhavingingestedthefood.For example,when I eat chocolate, I get a littlehyper andgiddy, so foryearsIenjoyedthistreatwithoutanyconcerns.However,itturnedoutthatIhadanIgGtypeIIIreactiontochocolate,anditwasamajorcauseofacnebreakoutson my chin. Because the breakouts happened two to three days after I atechocolate,ittookyearsformetomaketheconnection.Youcanseewhyallergiesarehard todiagnose.Apeanutallergymaycause

drowsiness in one child, while in another child it could close up his or herairways.We need to be open to the possibility that an unexplained symptomcouldbeanallergy.Inmyyearsofpractice,I’veseenhundredsofclientsreducetheirpainbygettingtotherootoftheirindividualallergiesandbyhealingtheirgut.OveronemillionCanadiansmaybeaffectedbyallergies—andthesenumbers

are increasing, especially among children. Formany, the pain is silent until itbecomessevere.Youmightbewillingtoputupwithastuffynoseoritchyskininordertoenjoyyourfavoritefood,butonacellularlevel,theallergen-inducedinflammationisdoingalotofdamagetoyourbody.

ALLERGYVERSUSINTOLERANCEUp to now, I have been talking exclusively about food allergies. Technicallyspeaking,thediagnosisofanallergymustinvolveanantibodyresponse.Before

1926, the medical community believed that only proteins could set off theinflammationalarm.However,manymodernmedicaldoctorsarerealizingthatthisdefinitionmaybelimited.Thealternativemedicalcommunityhasadoptedabroaderunderstandingthatastarch,lipid,preservativeoradditivecantriggeranallergic reaction.Thismeans that any typeof foodor chemical canprovokearesponse that looks and feels like an allergy—even if you haven’t developedantibodies to it.Reactions thatdon’t involve themobilizationofantibodiesarecalledfoodintolerancesorsensitivities.Foodintolerancesarenon–immunesystemresponsesthatmaybetriggeredby

manyfactors.Themostcommonreasonforintoleranceisanenzymedeficiencyin the gut. For instance, certain people are lactose intolerant: their bodies nolonger produce lactase, the enzyme that digests this type of milk sugar. If alactose-intolerant person has too much milk or milk product, he or she mayexperiencegas,bloatingandabdominalpain.Lactaseisalsomadeinourbodiesbythefriendlybacteriathatliveinthegut.Insomecases,replacingthefriendlybacteria can reverse this imbalance. Lactose intolerance can be caused byoverexposure to antibiotics, so a high-dose probiotic supplement that containsbillions of lactose-feeding bacteria (such as acidophilus) can help to turn theintolerancearound.A good example of sensitivity to a nonfood substance is the reactionmany

children have to artificial colors. Artificial colors aremade out of petroleum,acetone, or coal tars, and are very hard on the brain and immune system.Childrenarethemostvulnerabletoartificialcolorsbecausetheirbodiesarestilldeveloping. Symptoms of this sensitivity include hyperactivity, impairedlearning,irritability,lowmotivationandfrustration.Unfortunately,conventionalsnacks anddesserts are full of additives,which is a good reason to stay awayfrom them asmuch as possible.You can avoid foodswith artificial colors byreading food labels. Somebright colors are natural (such as deep purple frombeetsorvibrantorangefromcarrots),butifasnackiselectricblueorfire-enginered,thenartificialcolorshavebeenused.

ISANALLERGY-FREEDIETPOSSIBLE?Anallergy-freedietisabsolutelypossible,butonlyonanindividualbasis.Theproblemwithmostdietplansistheassumptionthatonesizefitsallor,atbest,thatthreeorfourdietsfitall.Inreality,thereareasmany“ideal”dietsastherearefingerprints.Itisimpossibletocreateacookbookthateliminatesallpotentialfoodallergiesbecausethebodycanbeallergictoanything.Anumberofpeoplecan’t even tolerate someof the healthiest and supposedlymost hypoallergenic

foods such as hempor amaranth. In thisway, there are sevenbillion diets forsevenbillionpeople.

TOPFOODADDITIVESTOAVOID• Butylated hydroxyanisole (BHA) and Butylated hydroxytoluene(BHT)•Artificialsweetenerslikesaccharin,acesulfame-Kandaspartame• Sulfites (sulfur dioxide, sodium sulfite, sodium and potassiumbisulfate,sodiumandpotassiummetabisulfite)andpotassiumbromate• Artificial colors: FD&C blue #1 and #2, green #3, red #3(erythrosine),red#40,yellow#5(tartrazine),yellow#6•Sodiumnitrate•Monosodiumglutamate(MSG)•Propyleneglycol•Parabens

The first step in theMTHI plan is to eliminate themost common irritatingfoods and additives—all sugar, artificial sweeteners, artificial flavours, foodpreservatives and colors, MSG, alcohol, wheat and other gluten-containinggrains,peanuts,nonfermentedsoy,corn,dairy,coffeeandnightshadevegetables—foraminimumofeightweeks (see thispage formoredetails).Youneed toremove all of these foods fromyour diet to give your digestive system a truechance to recover and repair. Nightshade vegetables (eggplant, hot and sweetpeppers, tomato and white potato) can be inflammatory because they containalkaloidsthatcanaffectnerve-musclefunction,digestionandjointflexibilityinanimals and humans. These alkaloids are especially high in the nightshadeleaves,unripefruitsuchasgreentomatoesandolderpotatoes.Tobaccoisalsoanightshadeplantsosmokersmaybemoresusceptibletoasensitivity.Remember that this isn’t a lifetime ban. In many cases, foods you aren’t

allergictocanbeslowlyreintroducedoncethedigestivesystemhashealedandyou’ve identified the foods that cause inflammation in your body.The secondstep in the plan incorporates healing foods such as flax seeds, chia seeds,burdockroot,pineapple,pumpkinseedsandkaleintothediet.Thesefoodscandetoxifythebodyandhelptheimmunesystemrecover.

Thebeginningof theMTHIplanexcludesdairybecauseyoumaynotknowwhetherornotyouhaveanallergy to it.Afterstep three iscomplete,youcantestyourtoleranceforlactose-reducedfermenteddairyitemssuchasliveorganicyogurtorkefir(it’sbesttostartoffwithgoatorsheepdairy,whicharegenerallyeasiertodigestthancowdairy).Ifyoufindyoucan’ttoleratethesefoods,youshould use a probiotic supplement and try a second test amonth or two laterafter your digestive tract has had a chance to rebuild its enzyme stores. Bothallergiesandintolerancescanprovokesymptomsanywhereinthebodyforuptofive days after exposure.Keep a food journal to help track the items that arecausingyouhealthtroubles.Whilecreatingtherecipesforthisbook,Itriedtoeliminatethemostcommon

offenders. However, I have included a few potentially allergy-causing foodsbecause, if tolerated, they can be very healing. For example, almonds andsesame seeds containminerals and plant fats, both ofwhich can contribute torebuildingtissue.Also,fishisoneofthebestsourcesofomega-3fatsand,ifyoutolerateitwell,isexcellentforhealinginflammation.Inaddition,I’veincludedorganicfree-rangeeggsasmenusuggestionsafewtimesaweek,butyoumustwatchforfoodreactionsinyourfoodjournalandavoidanyfoodstowhichyoumaybereacting.The only soy products included in theMTHI plan are edamame,which are

youngsoybeans,andfermentedsoy,whichincludesmiso, tamari(awheat-freesoysauce)andtempeh.Theseareusedoccasionally,but ifyouaresensitivetosoy you should substitute edamamewith whole nuts or seeds, soymiso withvegetable broth, tamari with vegetable broth or umeboshi plums, and tempehwith quinoa and black beans. Some people who experience allergy-relatedsymptoms(suchasdigestivestressorsinustrouble)withnonfermentedsoycangenerallytoleratemiso,wheat-freetamariandtempehbecausethefermentationprocess reduces the trypsin-inhibiting compounds found in soy. Trypsininhibitorsarechemicalsthatreducethedigestivecapacityoftrypsin,whichisaprotein-digestingenzymesynthesizedby thepancreas. Ifyou find thatyouaresensitiveor allergic to a food suggested in themenuplan, be sure to avoid it.Substitutionsaresuggestedinthechartonthispagewhereverpossible.

Peanut allergies constantly receivemedia attention due to theirpotentially deadly effects. There’s also increasing awarenessabout thecommon incidenceof allergies tocorn,dairy, soyand

wheat (in particular the glutenprotein it contains), although thesymptomscausedbythesereactionsareusuallylesspronouncedcomparedtopeanut-inducedanaphylaxis.Peanutsareacommonand severe allergen largely due to themolds that growon theirshells.Oneparticularlypotentclassof toxinsproducedby thesemoldsisaflatoxins,whichcaninducesevereimmunereactionaswellasdirectlycausedamagetocellsandgenes.Arecentstudypublished by S. Peterson and others in Food and ChemicalToxicologysuggeststhatfoodsfromthecarrotandparsleyfamily,which also includes caraway, celery, cilantro/coriander, dill,fennel and parsnip, help to protect the liver from the damagingeffectsof aflatoxins.Allergies to corn, dairy, soyandwheat arebecoming increasingly widespread because they are among themostcommonlyconsumedfoods in today’sWesterndiets.Whatmakes things worse is that these foods are often processed orrefined,whichincreasestheirallergenpotential.Moreover,manyprocessedproductscontainsubstancesisolatedfromoneormoreof these four foods (for example, corn starch in sauces; milksolidsincrackers;soylecithininchocolatebars;andwheatflourin soups, cookies and cakes),whichmakes avoiding them evenmoredifficult.Asidefromhereditaryallergies,overconsumptionofaspecificfoodisonewayyourbodymaybecomesensitivetoit. The unfortunate part of developing a food sensitivity in thisway is that corn, dairy, soy and wheat, when consumed inmoderationandinwholeform,areactuallyverynutritious.Asasociety,we are losingour ability to enjoy thebenefits ofwholefoodsbecausewerefineandprocessthemsowidely.

Peoplewho appear to havemultiple food allergiesmay in fact be reacting tofoods that are part of the same food family (taxonomically related). To avoidallergic reactions, you may have to avoid all foods that are part of the samefamilyasthefoodtowhichyouknowyou’reallergic.

WRAP-UP

• Food allergies cause intestinal inflammation, malabsorption and a

weakened immune system. There are threemain types of reactions fromfoodallergiesandtheycanoccurindifferentwaysandatdifferenttimes.•Adiethighinrefinedgrainsandsugarsencouragesovergrowthofbacteriaandyeastintheintestines.“Unfriendly”bacteria,yeastsandparasiteshavetheabilitytotunnelthroughtheintestinallining,contributingtoleakygut.This is why healing inflammation through improving digestion isimperative.•Ifyou’reallergictoonetypeoffood,it’slikelythatyou’llexperienceanallergicresponsetoafoodinthesamefamily.Becomingfamiliarwiththefoodfamilieshelpsyouunderstandthefoodsyoucanorcan’thave.•Anallergy-freedietispossible,butit’sanindividualjourney.TheMTHIplan allows you to understand the types of foods your body reacts to,positivelyornegatively.

“Thought is an infection. In the case ofcertainthoughts,itbecomesanepidemic.”

–WALLACESTEVENS

CHAPTER4

THEINFECTIONCONNECTION

In the same way that allergies and stress work against your body, infectionsweaken the immune system. Regardless of how much you may try to avoidinfections,manyyeasts,parasitesandvirusesdwellinsideyourbody.Everybodyharbors a host of microorganisms, but not everyone falls victim to thesepathogens. When you allow your immune system to weaken or to drop itsdefenses,youbecomevulnerabletosicknessandsusceptibletoinflammation.You may be tempted to treat every infection you get with antibiotics, but

authorsMichaelA.SchmidtandTheodoreDimon,Jr.,Ph.D.,saythatantibioticsaren’talwaystheanswer.AsIexplainedearlier,antibioticscandisturbintestinalhealthandkillhealth-promotingbacteria.Theresultingovergrowthofyeastcanfurther suppress friendly bacteria, which are your internal yeast killers. As aresult,theintestinaltissuemaybecomedamaged(seethispage).Here’saquizthatwillhelpyouassesshowyourbodyisreactingtoanypre-

existing or recently diagnosed infections. The quiz resultswill not only teachyouathingortwoaboutyourself,butwillalsoshowyouhowtousetheMTHIplantodealwithnagginginfections.Usingthegradingsystembelow,answerA,BorCtothefollowingstatements.

RESULTS

IFYOUANSWEREDMOSTLY:

AYourimmunesystemisfunctioningwell,whichmeansyoufightinfectionsquickly.Ifanyofyourtissuesareinflamed,theconditionwillbeeasiertotreatbecauseit’sintheearlystages.Here’swhatyoucando:stickwithstepthreeoftheMTHIplanforeightweeks;thiswillhelpyoufigureoutifyouhavefoodsensitivitiesthatcouldtriggerfutureinflammation.Byincreasingtheamountofanti-inflammatoryfoodsinyourdiet,youcanreducemanypotentialhealthissuesinyourlifetime.Whenyoufinishstepsone,twoandthreeoftheprogram,trytoincludemanyofthesuggestionsonalong-termbasis.

BYou’rebeginningtohaveseriousconcernswithyourhealthandyoursymptomsareaffectingthequalityofyourlifestyle.ContinuestepthreeoftheMTHIplanforthreetosixmonths.(Stayingonthisstepalittlelongercouldreduceyourfoodsensitivities,whicharelikelycontributingtoyourinflammation.)Byincreasingyourintakeofanti-inflammatoryfoods,youcanreducethepotentialriskofyourinflammationbecomingaseriouscrisisinthefuture.

CTheinflammationinyourbodyishighandyouneedtoreduceitwhilesimultaneouslybalancingyourimmunesystem.Irecommendyoufollowstepthreeoftheplanforoneyearorlongertobalanceyourimmunesystemandreduceinflammation.Onceyou’vereducedyourfoodsensitivity,youmightbeabletooccasionallyenjoyyourfavoritefoodswithoutareaction.Byeatingdarkleafygreenvegetables(suchasSwisschardandkale),enzyme-richfoods(suchasparsleyandpapaya)andsoothinganti-inflammatoryoils(suchasfish,algaeandomega-3–richseedoils)youcanprovideyourbodywiththehealingnutrientsitneedstoreversemanyofthehealthissuesyou’recopingwith.

Note:IfyouansweredallormostlyallCs,Ihighlyrecommendyouseekprofessionaladvicefromahealthpractitioner.

THEPROOFISOUTTHEREResearch has identified a correlation between infection, disease andinflammation.Beloware summaries of selected studies, particularly those thatrelate to irritable bowel syndrome (IBS), heart disease, diabetes, asthma,Alzheimer’sdiseaseandpsoriasis.

COMMONINFECTIONSIn 2001, the American Academy of Family Physicians reported thefollowingas themostcommon infectionsamongpeopleages65andolder:

•Bacterialpneumonia•Influenza•Urinarytractinfections(UTI)•Herpeszoster(alsoknownasshingles)

IrritableBowelSyndromeThePositiveAspectsofProbioticsProbioticsarethebeneficialbacteriathatresideinyourintestines.Theyperformmanyfunctionsandhelptoprotectyoufromintestinalparasitessuchasyeasts,fungi, unfavorable bacteria and worms (see Chapter 7 for more about howprobiotics support your health). Recent studies have found that one type ofprobiotic, the “good” Lactobacilli bacteria, is found in lower numbers in theintestinal tracts of IBS-stricken people compared to people who don’t sufferfromthesyndrome.OnescientificreviewbyR.Spiller,publishedinthejournalAlimentaryPharmacologyandTherapeutics, found thatsupplementing thedietwithprobioticbacteriacouldinhibitpathogensfrombindingtothewallsoftheintestine.When a pathogen attaches itself to the intestine, the immune systemreactsbycreatinginflammation.Therefore,keepingyourintestinesuppliedwith

probioticswillpreventinfectionandtheensuinginflammatoryresponse.As noted in a 2008 review paper by E.M.M. Quigley, supplementing with

various strains of probiotics improves intestinal gas and bloating. Thesepromising results have left researcherswondering about the effects of specificprobioticstrains,exactdosesandeventhetimingofdosages.Continuedresearchwillprovideadeeperunderstandingofhowprobioticssupportourhealth.

IBSAfterInfectionABritishresearchteamledbyE.F.Verduinvestigatedtheroleofinfectioninthedevelopment of IBS. They found that 6 to 17 percent of people with IBSsymptoms believed their gastrointestinal problems began with gastroenteritis(inflammationofthegastrointestinaltract)causedbyabacterialinfection.Thisphenomenon,calledpostinfectiousIBS,increasestheinflammatoryresponseinthegut.ForabouthalfthepeoplewhodevelopIBSafterabacterialinfection,theresulting inflammation canpersist for up to fiveyears if appropriatemeasuresaren’ttakentohealtheguttissue.Dr. B.A. Connor from the Weill Medical College of Cornell University

reviewed the published literature that indicates IBS is linked to traveler’sdiarrhea. It’s estimated that up to 3 percent of peoplewith traveler’s diarrheahavesymptomsformorethanthirtydays.Inthesepeople,IBSisacommonendresult after a severe attack of gastroenteritis. Specifically, it’s thought thatchronicintestinalinflammationafteranacutebacterialinfectionplaysaroleinthedevelopmentofpostinfectiousIBS.

HeartDiseaseHelicobacterpylori(H.pylori)InfectionandCoronaryHeartDiseaseA2004reportbyR.F.GillumattheU.S.CenterforDiseaseControlfoundthatH.pylori infectionwasassociatedwithahigherprevalenceofheartdisease inmenwithdiabetes.Theseinfectiousbacteriathriveinthestomachandupperpartofthegastrointestinaltractwheretheyproduceatoxinthatcausesinflammation.PeoplewhosufferfromanovergrowthofH.pylorimaydevelopulcersandareatahigherriskforcertaincancers.

PeriodontalInfectionandHeartDiseaseChicagoresearcherspublishedanarticleintheAmericanHeartJournalin2007that showedpeoplewith periodontal disease hadmore than double the risk ofdevelopingheartdiseasecomparedtothosewhodidn’thaveadentalinfection.Whenthescientistslookedatthenumberofteethapersonhad,theyfoundthatthosewithfewerthantenteethweretwiceaslikelytodevelopheartdiseasethan

thosewhohad a full set of pearlywhites.Why is there a link between dentalhealthandheartdisease?Thetheoryisthatelevatedlevelsofpro-inflammatoryimmune substances in peoplewho have periodontal diseasemay promote clotformationinthearteriesandleadtocoronaryheartdisease.Furthermore,apersonwhohasalotofteethremovedalsohasmoreexposed

gumtissueandthereforemoreexposedbloodvessels.Thismakesthebodymorevulnerabletopotentiallow-gradeinfectionsbecauseitallowspathogenstoenterinto the bloodstream. Some of these pathogensmay be deposited in the hearttissueandpromotecardiovasculardisease.Whileonthisanti-inflammatoryplan,itiscriticalthatyoubrushandflossyourteethandgumsregularlyandseeyourdentisttodealwithanyguminfections.

CarbohydratesandHeartDiseaseIna2002Harvardstudy,S.Liuandothersfoundthatcarbohydrateshighontheglycemicindex(orGI)mayboosttheriskofheartdiseasebyexacerbatingpro-inflammatory processes such as insulin resistance. (The glycemic index is asystem that measures how fast a particular carbohydrate affects blood sugarlevel. Learn more about the glycemic index on this page.) Insulin resistancemeans that glucose from food isn’t effectively cleared from the blood, andinsteadlingers in thebloodstreamwhereitdamagesbloodvessels.Asaresult,inflammationistriggered.Eatinglotsofrapidlydigestibleandabsorbablehigh-GIcarbohydrates increases the riskofheartdisease,particularly inoverweightpeoplewhoarealreadypronetoinsulinresistance.Similar findingswere reportedbyP.Kallio andothers in2008: a long-term

intake of grains with different glycemic indexes may affect the extent ofinflammationinthosewithheartdiseaseriskfactors.Forexample,foodswithahighglycemic index, suchaswhitebreadandwhitepotatoes,causea spike inbloodsugarlevels,whichleadstoAGE(thispage).Eatingthesefoodstoooftencanharmyourarteriesandincreaseyourriskofheartdisease.

DiabetesTriggeringType1andType2DiabetesIn March 2009, Dr. S. J. Richardson, together with a number of otherresearchers,foundthatacommonfamilyofvirusesknownasenterovirusesmayplay an important role in triggering the development of diabetes in kids.Enterovirusesusuallycausesymptomssimilar to thecommoncoldor, inmoresevere cases, vomiting and diarrhea. In this groundbreaking study, theresearchers provided clear evidence that enteroviruses are frequently found inthepancreasofpeoplewhodeveloptype1diabetes.

The researchers examined the pancreases of seventy-twoyoungpeoplewhohaddiedlessthanayearafterbeingdiagnosedwithtype1diabetes.Morethan60percentoftheorganscontainedevidenceofenteroviralinfectionofthebeta-cells. (The beta-cells, located in the Islets of Langerhans of the pancreas,produce insulin.) By contrast, infected beta-cells were hardly seen in tissuesamplesfromfiftychildrenwithoutthecondition.(Thereareuptoonehundreddifferent strains of enteroviruses andmore researchwill be needed to identifywhichonesareassociatedwiththedevelopmentofdiabetes.)However,thewayenterovirusesmightcontributetothedevelopmentoftype2

diabetesisstillunderinvestigation.Laboratorystudiesshowthatanenteroviralinfectionofbeta-cellsreducestheirabilitytoreleaseinsulin.Itispossiblethatinobesepeople(wherethereisagreatlyincreaseddemandforinsulinsecretion)areduction of beta-cell function—secondary to enteroviral infection—may besufficient to trigger type 2 diabetes.More research is required to confirm thistheory.Keep in mind that a pancreas weakened from a poor diet and lifestyle,

alcoholism,drugs,nicotineorovereating ismoresusceptible toviral infection.Therefore,thevirusmaybeaconsequenceratherthanacauseofdiabetes.Beingaware of your food and lifestyle is your best protection against infection anddiseases.

CytomegalovirusInfectionandType2DiabetesOthervirusesmayalsobeimplicatedindiabetes.M.Guech-Ongeyandhisteamexplain the possible link between cytomegalovirus (CMV) in the blood,secondary cardiovascular events such as heart attacks and diabetes.Cytomegalovirus is a common and widespread virus that may cause fatigue,prolonged fever and soreness. For most adults, CMV is harmless and manypeoplecarryitwithoutevenknowing.Nevertheless,thestudy,publishedintheInternationalJournalofCardiology,showedthatpeoplewithdiabetesandwhoareinfectedbyCMVareatgreaterriskofhavingaseriouscardiacevent,sincediabeticsarealreadyrelativelyimmunocompromised.

NutrientsataYoungAgeIn2007,J.M.Norrisandhisteamreportedthatkidswithafamilyhistoryoftype1 diabetes might be able to forestall the onset of the disease by eating morefoodsrichinomega-3fats.Theresearchersexamined1,770kidswhowereatahighriskfortype1diabetesandaskedtheirparentstocompleteannualsurveysthatrecordedthefrequencyofomega-3intakeinthekidsatagesthree,sixandnine. The participants also received blood tests for autoantibodies—immune

system cells that wouldmistakenly attack the pancreatic islet cells instead offoreignintruders,causingenoughdamagetopotentiallytriggertheonsetoftype1diabetes.Attheendofthesix-yearstudy,thedatashowedthateach800-mgincreasein

daily omega-3 fat intakewas associatedwith a 55 percent drop in the risk ofhavingautoantibodies.Interestingly,themostcommonsourcesofomega-3fatsfortheyoungkidsinthisstudywereplantfoodssuchaswalnutsandflaxseeds.

TheGlycemicIndex(GI)andType2DiabetesThe glycemic indexmeasures how foods affect blood sugar (see page 90). AstudybyHarvardresearchersL.QiandF.B.Hushowedthatdietsrichinlow-GIwholegrainsandportion-controlledcarbohydratesmayprotectagainstsystemicinflammation inpatientswithdiabetes.Portioncontrolofcarbohydrates—evenof low-GI carbohydrates—can help regulate blood sugar levels. The reportconcludedthatlow-GIdietsreducecelldamageandguardagainstsystem-wideinflammation,whichmaymarkthebeginningoftype2diabetes.

Alzheimer’sDiseaseACorrelationwithColdSoresTheherpessimplexvirusgenerallylaysdormantinthenervecellsofaninfectedperson.However,evenifapersondoesn’texhibitobviousherpessymptoms,thisvirusmay be implicated in the development of somedisorders of the nervoussystem.Dr.R.Itzhakiandher teamat theUniversityofManchester investigated the

virus’sroleinAlzheimer’sdisease.In2009,theydiscoveredthat90percentofbeta-amyloid plaques present in the brains of Alzheimer’s disease suffererscontaintheherpesvirus.Amyloidplaquesareaggregationsofproteinthatmayabnormally accumulate in organs where they contribute to neurodegenerativediseases. These researchers believe that the herpes simplex virus is a majorcontributortoAlzheimer’sdisease.Infectious diseases and Alzheimer’s are characterized by an increased

frequencyandintensityofimmuneresponses.Interestingly,theseconditionsalsochangethewayyourbodymetabolizescholesterolandfats.H.Y.Hsuandotherresearchers atCornellUniversity found that theherpes simplexvirus infectionleadstoasignificantbuildupofcholesterolinthebloodandadecreasedremovalofbloodcholesterolfromthebody.Thisincreaseinbloodcholesterollevelsmayexplain why herpes simplex causes an increase in formation of beta-amyloidplaquesinthebrain.Therefore,eatingfoodsthatfeedandprotectthebrain,suchastheonesrecommendedintheMTHIplan,mayhelppreventdiseasessuchas

Alzheimer’s.

DentalInfectionandtheAlzheimer’sConnectionSimilar to the relationship between heart disease and dental infections,Alzheimer’s seems to be more prevalent in people with peridontitis. Recentstudiessuggestthatinfectionorinflammationintheperipheries(thatis,areasofthebodyexternaltothecore)mightaffecttheinflammatorystateofthecentralnervoussystem(thebrainispartofthecentralnervoussystemandAlzheimer’sdisease is a consequence of chronic inflammation in the brain). Chronicperidontitis is a prevalent peripheral infection that is associatedwith elevatedlevelsofinfectiousbacteriainthebloodthatcontinuouslysignaltotheimmunesystem to sustain inflammatory defenses. In 2008, dentists at New YorkUniversitypublishedanarticleinthejournalAlzheimer’s&DementiaproposingthattreatingchronicdentalinfectionmayreducetheriskofAlzheimer’s.

AsthmaInfectionandInflammationChronic coughs, colds and the flu in early infancy are known to predisposepeople to asthma later in life. A report by S. Hashimoto and other Japanesephysiciansdescribedhow respiratoryviruses replicateand start an infection inthesurfacecellsofourairways.Localinflammationresultsfromthisinfection,and the lungs remain prone to inflammatory conditions, such as asthma, longaftertheinitialinfectionsubsides.People with asthma experience increased wheezing when they become

infected with common cold viruses and influenza. Respiratory syncytial virus(RSV) appears to be the most important virus in producing more severesymptomsofthedisease.Inasthmatics,evenamildcoldfrequentlycausesmoresevere symptoms,while a severe coldmay be associatedwith life-threateningasthmaattacks.Other infectiousagents thatmaytriggerasthmaattacksincludetheparainfluenzavirus(whichcausesbronchiolitisandcroup)andrhinoviruses(whichcauseinflammationofthenoseandsinuses).Some studies have suggested that this effect isn’t only additive but also

synergistic. Essentially, inflammation in the lungs is initially generated as adefense against the infectious pathogens. However, as the infection directlyinduces an asthma attack, the lung tissues become even more inflamed anddamaged.

NutrientsandAsthmaResearchfromM.A.Biltagiandhisteamfoundthatincreasingdietaryintakeof

zincandvitaminC(twonutrientscommonlyusedtofightcolds),aswellasanti-inflammatory omega-3 fat, significantly improved asthma in kids showingmoderatesymptomsof therespiratorycondition.For thesixtykidsinvolvedinthe study, lung function and sputum production (measured as a sign ofinflammation)significantlyimprovedwhenallthreeanti-inflammatorynutrientswerecombined.Dietary studies suggest a link between oxidative stress, bronchial

inflammation and the development of asthmatic symptoms. Interventionsmayreduce oxidative stress and prevent orminimize asthmatic symptoms, but thisconclusion isn’t supported bymany randomized, placebo-controlled studies. Itappears that vitaminC andother antioxidants aremost effective in preventingasthmainducedbycoldsandlunginfections.

Salt,ExerciseandAsthmaDietary sodium chloride (common table salt) has been shown to increase theseverity of exercise-induced asthma.T.D.Mickleborough and his team foundthat dietary salt loading increases airway inflammation following exercise inasthmatic subjects. Salt may exacerbate asthma by causing dehydration.Dehydration is known to increase the stress response in the body,whichmayinduceanasthmaattackandassociatedinflammation.

PsoriasisLinkBetweenPsoriasisandBacterialInfectionsVarious microorganisms appear to provoke or aggravate psoriasis—includingStaphylococcus aureus (which causes some staph infections) and Candidaalbicans (which causes someyeast infections).However, the strongest clinicalevidence comes from the association between Streptococcus pyogenes throatinfectionsandguttatepsoriasis(alsoknownaseruptivepsoriasis).AccordingtoB. S. Baker and her team, strep throat infections in the tonsils may lead topsoriaticskinlesionsasaresultofthedefensiveimmuneresponse.DermatologistsinManchester,England,havealsoconfirmedthatpeoplewho

previously had strep infections are at a greater risk for developing severepsoriasis flare-ups. In their studyofpeoplewithsuddenonsetorworseningofpsoriasis, 58 percent of those with severe flare-ups had overcome recentstreptococcalinfections.Strepinfectionshadalsorecentlyoccurredinoverone-quarter of thosewith constant,milder psoriasis. Eating foods that support thehealthofyour immunesystemnotonlyhelps toprevent thesepathogens fromaffectingyourbodybutalsohelpsyourbodytosubdueinflammationcausedbyanyinfectionsyoumaydevelop.

CANCERANDINFLAMMATIONRememberthatinflammationisanaturalpartofthebody’shealingprocess—ittells you that tissue damage has occurred. According to the National CancerInstitute’sDivisionofCancerBiology,itcanalsohelprestrainthedevelopmentofacanceroustumor.Wheninflammatoryprocessesinthebodyarefunctioningproperly, they can stimulate an antitumor immune response to rid the body ofcancerous and precancerous cells. However, when chronic inflammation goesunchecked,itappearstoencouragetumordevelopment.Researchindicatesthatchronicinflammationincreasestheriskofdeveloping

certaincancers.Forexample,studiessuchastheonebyS.H.ItzkowitzandM.YiopublishedintheAmericanJournalofPhysiology,warnthat,ifleftuntreated,inflammatoryboweldiseases (forexample,ulcerativecolitisandCrohn’s)maydevelopintointestinalcancerssuchascolorectalcancer.Whencanceroustumorsarepresent, the cellular processes involved in inflammation aremore likely tocontribute to tumor growth, progression and spread than to elicit an effectiveantitumorimmuneresponse.

TOPFIVEFOODSTHATFIGHTINFECTIONS

Webolsterourresistancetoillnesseswhenweprovideourbodieswithfoods that are nutritious, unrefined and rich in naturally occurringvitamins and minerals. These are my top five choices for beatinginfections.

Shiitake Mushrooms: These contain a substance called lentinan,whichhasimmune-stimulatingproperties,andpolysaccharides,whichareaclassofchemicalsknown toboost the immunesystem. In fact,several studies have shown that extracts of shiitake and othermedicinalmushroomsareeffectiveinthetreatmentofHIVandseveraltypesofcancer.

Garlic: As a powerful immune booster that stimulates infection-fightingwhite blood cells, garlic boosts the activity of natural killercells (immune cells whose function is accurately described by theirname) and increases the efficiency of antibody production. Theimmune-boostingpropertiesofgarliccomefromitssulfur-containingcompounds, such as allicin and sulfides (not to be confused with

sulfates, which are additives used for preserving and extending theshelflifeofpreparedfoodsandwine).Garlicmayalsoplayapartingettingridofpotentialcarcinogensandothertoxicsubstancesthatcandampenimmunefunction.

SquashandPumpkins:Bothof these relatedvegetables are rich inbeta-carotene,which thebodyconverts intovitaminA.VitaminA isthenutrient responsible for encouraging rapidcell repair in lungandepithelial tissues. VitaminA also increases the number of infection-fightingcells,naturalkillercellsandhelperT-cells.

Papaya:Onecupofpapayahas87mgofvitaminC,whichtops thelist of immune boosters for many reasons. Vitamin C increases theproductionofwhitebloodcellsandantibodies,whileincreasinglevelsofinterferon(aclassofantibodiesthatcoatscellsurfacesandpreventstheentryofviruses).

Sesame Seeds: These tiny seeds are loaded with immune-balancingzincandplantsterols.Zincincreasesthenumberofinfection-fightingT-cells, especially in the elderly,who are often deficient in zinc andhaveweakenedimmunesystems.Vegetariansmayneedasmuchas50percentmoreofthisessentialmineralthandonon-vegetariansbecausezinc may be absorbed less efficiently from plant foods. (It is veryimportantforvegetarianstoincludegoodsourcesofzincintheirdietto obtain at least 25mg a day.) Plant sterols are a type of immune-modulating fat that have been shown to help prevent autoimmunedisorders,fightcancerandlowercholesterol.

Canceritselfisaconsequenceofastressedandunbalancedimmunesystem.Ifaperson’s immune system is soweakened from years of infection, exposure totoxins and poor diet that it can’t keep inflammation at bay, it predisposes theindividual todevelopingcancer (particularly in the tissueswhere inflammationcontinues to linger, unchecked). Think of it this way: inflammation fans theflamesofcancerouscellgrowth ina tissue that’salreadyafflictedwithcancer;then it spurs the development of tumors in tissues that are harboringprecancerouscells.At all three stages of tumor development (initiation, progression and

metastasis),inflammationincreasesDNAmutations,stimulatessecretionofpro-inflammatory hormones, and is involved in a host of other damaging cellularprocesses.G.R.SmithandS.Missailidiswroteareviewin2004explaininghowchronic inflammation creates a cellular environment that encourages cells thatalreadyhaveacanceroustendencytogohaywire.Whilechronicinflammationappearstoincreasethelikelihoodofdeveloping

several cancers, the exact mechanisms by which this happens remain to bedetermined.Infectionisoneplausiblemechanismbecauseitisacommoncauseof inflammation. Numerous studies show that microbial infections canexacerbate the already damaging effects of chronic inflammation to promotetumor growth. Johns Hopkins University teamed up with four other researchcenters topublishfindingsin theJournalofPathology thatshowed thehumanpapillomavirus(HPV)infectionisariskfactorinthedevelopmentofnearlyallcases of cervical cancer. Similarly, a study published in Cancer Researchexplains thatH. pylori bacterial infection triggered colon cancer in 50 to 66percentofthemicestudied.The National Cancer Institute explains that tumor cells also produce

compounds that attract pro-inflammatory immune cells, which then secretebiologicalsignalstofurtherstimulategrowthofcancerouscells.Oncethecancerspreads to other parts of the body, inflammation supports tumor growth inmetastaticsites, that is, thesecondaryareasof thebodywhere thecancercellscluster.Anunderstandingoftheassociationbetweenchronicinflammationandcancer

has led tomany clinical drug trials involving anti-inflammatory drugs.Unlikepharmaceuticalremedies,whichoftenalleviateonesymptombutcauseanother,nutraceutical remedies from natural foods heal inflammatory damage withoutadversesideeffectsandwithasmallerchanceoftoxicity.IntheirbookFoodstoFight Cancer, Richard Béliveau and Denis Gingras explain the advantages ofnatural food remedies (also known as nutratherapy) over syntheticpharmaceutical remedies. Cancer-fighting compounds found in foods, whichhave been naturally selected over the course of evolution, target the samebiological processes that anticancer drugs treat.Onemajor advantageof usingfoods in cancer treatment is that the natural compounds they contain aresynergistic—meaningtheyworktogether—tocreateahealingenvironmentthatsoothes,ratherthanaggravates,inflammation.

NUTRITIONANDPREVENTIONLifestylechoicescaninfluencewhetherornotapersondevelopscancer.Simple

factors you can change, such as quitting or cutting down on smoking tobaccoand drinking alcohol, can help protect you from this disease. Béliveau andGingras tell us that researchers estimate 35 to 50 percent of potentiallypreventablecancersaretriggeredbyfoodsweconsumeinourdailydiet.Cancerbeginsasasingleabnormalcellthatstartstomultiplyoutofcontrol.

Groupsoftheserapidlymultiplyingcellsformtumorsthatinvadehealthytissue.Carcinogensfromfoods,theairandeventhesubstancesmadeinourownbodiespromote the development of tumors. It takes years for a noticeable tumor todevelop.During this time,compoundsknownas inhibitorscankeep the tumorcellsfromgrowing.Somevitaminsandothernutrientsinplantfoodsareknownto be inhibitors. Dietary fat, particularly excessive intake of certain types ofsaturatedfat,isknowntoencouragetumorcellstomultiplyquickly.Thelatestresearchispointingtooureatingpatterns—notspecificnutrientsor

foods—asacontributingfactorincancerprevention.However,scientistsarestilltryingtounderstandthebenefitsspecificnutrientsorfoodsmayhaveinthefightagainstcancer.Thosediagnosedwithcancercanconsiderusing thesynergisticcancer-fighting compounds in foods to complement their anticancer drugtherapy.Once thecancer is in remission,eatingananti-inflammatorydietmayhelppreventitfromreturning.

WRAP-UP

• We must prevent or treat infections, as they can wreak havoc on theimmunesystemandcausechronicinflammation.• There are many international studies that show a relationship betweeninfections, diseases and inflammation. This information can help usunderstandhowourdietsplayaroleinmanyinflammatoryconditions.•Thereisstrongclinicalevidenceforassociationbetweenthefollowing:

•Strepthroatinfectionsandoutbreaksoferuptivepsoriasis•HerpesvirusandAlzheimer’sdisease•H.pyloriinfectionandheartdisease•Enterovirusesandtype1diabetes•Cytomegalovirus(CMV)andriskofdiabetesandheartattacks•IBSsymptomsandfood-bornepathogenicinfections

•Studieshavealsoshownthatthereisahigherchanceofdevelopingcancerinareasofchronicinflammation.Keeping“anticancer”foodsinmind,we

canlearnhowtohelppreventcancerthroughimprovednutrition.

“A false craving… is somethingwe thinkwewantbutwhenweget it, itdoesn’treallysatisfyusorenhanceourlives.”

—SHAKTIGAWAIN

CHAPTER5

FINDINGTHEBALANCE

Doesthefollowingdescribeyourlife?Almosteveryday,yougrabacoffeeandsomethingsweetasyouheadtotheoffice,forgoingaproperbreakfast.Lunchiswhateverfastfoodisnearby,andit’swolfeddownintwentyminuteswhileyouanswer e-mail. When you arrive home, take-out menus and frozen packagedfoodsaretoooftenwhat’sfordinner.Ifsuchpatternshavebecomeingrained,it’slikelyyouprobablyeatbelowtherecommendeddailyservingsofhealthyfood.Mostofuseatfewerthanfiveservingsofvegetablesandfruitaday.However,modern food guides recommend at least seven to ten daily servings of thesefoods. Many people don’t eat this amount because they’re ruled by cravingsinsteadofbeingtunedintotheirbody’snutritionalneeds.Whencravingscontrolourlives,theybecomeanaddiction.Weneedtoeatto

liveratherthanlivetoeat—especiallyifweintendtobreakfreefromthefoodaddictionsweuse to soothe ourselves. I’mnot saying this is easy or that I’vemasteredthisforever. It’sadailynegotiationthatImakewith the twosidesofmybrain:thesidethatwantsalittlebitoffunbybeingpartofabirthdaypartywhereeveryone’seatingcake,orthesideofmethatwantsbigfun,whereIfeelclear headed and pain free.Whatever temporary satisfaction I may feel fromtasting sweet cake will be overshadowed by the pain I’ll suffer hours later.Eatingthatsmallbitofcakejustisn’tworthit.TheMTHIplaninvolvesrestrictingmanyoftherefinedfoodsthatyoucrave

and then reintroducing them one at a time to see if you feel a differencephysically or emotionally. Remember that even though it’s important togradually eliminate the foods you’re accustomed to, it’s equally important foryou to be fully committed to healing your body and supporting your overallhealth.Aimforeatingasmanyvegetablesaspossibletobalanceoutnutritionaldeficienciescausedbytherefinedtreatsyouhaveeateninthepast.Ifyouslipupontheplan,begentlewithyourselfandgetsomehelpfromahealthpractitionertoworkonyourgoal.TheMTHIplanwillonlywork ifyourbody isgivenachance to heal and balance itself. Set yourself up to succeed by getting thesupportyouneed.

THENECESSITIES

Nutritional imbalances can disrupt hormones and result in inflammation. Adeficiencyofvitamins,minerals,carbohydrates,fats,proteinsandwaterpreventthebody frombeingable to repair itself,whereasanoverloadofnutrientscanstrain organs and tissues. Balance is essential. We need to look at the keynutrients our bodies require to help heal inflammation: macronutrients,micronutrients and probiotics. Let’s briefly consider probiotics first, and thenlookatnutrients.

PROBIOTICSProbiotics are the beneficial bacteria that reside in your intestines that help todigest food, increasenutrientabsorption,contribute to immunedefenseagainstharmful (pathogenic) microorganisms, and that synthesize some vitamins,including folic acid, vitamin B12 and vitaminK2. For example, Lactobacillusacidophilusmakes the enzyme lactase,whichbreaksdown the lactose inmilkintosimplesugars,whichtheintestinescantheneasilyabsorb.Bifidobacteriumbifidusresidesinthecolonwhereitproducesnutrientsthatsupportcolonhealthandhelpspreventcolorectalcancer.Italsohelpstocrowdoutharmfulbacteria,which increase toxicity and contribute to hormone imbalances by increasingbloodconcentrationofestrogensandtestosterone.We’vedevelopedamutuallybeneficialrelationshipwithprobioticbacteriatotheextentthatwebecomeillifwedon’tcultivateagood,strongpopulationofthesemicroorganisms.ProbioticsarediscussedingreaterdetailinChapter7.

MACRONUTRIENTSProteins, fats and carbohydrates fuel our bodies. A balance of these three isnecessary for cellular regeneration. Even water can be considered amacronutrient. It may boast zero calories, but it’s as essential as the air webreathe. It has a different function in our bodies than proteins, fats andcarbohydrates because it doesn’t provide energy or structural elements.Nonetheless,waterisrequiredinlargequantitiesandwithoutitwewouldceasetoexist.Whetherwatercanbedefinedasamacronutrientisn’treallyimportant;Isimplywanttoensurethatyouunderstandhowimportantproperhydrationisinreducinginflammation.Nowlet’slookateachmacronutrientindividually.

ProteinAmino acids are the building blocks of protein. Amino acids are criticalelements for cell growth, metabolism, repair and communication, as well asimmune defense. Protein is therefore essential for healing, especially from

physicalinjuriesandinflammatoryconditions.Thehumanbodyrequirestwenty-two standard amino acids for life.While all of these are vital, they each havefunctions forwhich theyareespeciallyuseful.Forexample,L-glutamine is anaminoacidthatisparticularlyeffectiveinsupportingcellrejuvenationbecauseitpromotes cell repair and recovery (especially in intestinal andmuscle tissues)and helps boost the immune system. Several studies indicate thatL-glutamineplays multiple roles in cells: it appears to function as a nutrient, chemicalmessenger, energy source and building block for physical repair. It stimulatesregeneration of intestinal mucosal and immune cells, therefore improving theintestine’sresilienceagainstinfections.L-glutamine is relatively abundant in foods and the body is also able to

synthesize it from other amino acids and nutrients, leading some people toassumethatsupplementation isunnecessary.However,when thebody isunderstress (for example, from a physical injury, emotional trauma, infection, orsurgery), the adrenal glands release steroid hormones such as cortisol into thebloodstream. These adrenal hormones deplete L-glutamine fairly rapidly andtherefore delay recovery. Studies have shown that supplementing with L-glutaminesignificantlyincreasestherateofthehealingprocess.SupplementingwithL-glutaminepowdermaybeafasterwaytorecoverthan

todrasticallyincreaseyourservingsizesofprotein.Balanceinproteinintakeisjustas importantasbalancingeveryothernutrient.Eatinganexcessofprotein(especiallyfromanimalsources)canstrainyourkidneysandacidifyyourbody.

FatIncreasingly, people are understanding the enormous differences among thetypes of fat—some fats are essential, some are extremely supportive of cellhealth, some are best consumed in small quantities and some are downrightdetrimental to your body. The trick is knowingwhich iswhich, howmuch toingest of the healthy ones and which ones to avoid completely. Raw, fresh,unrefinedoilstakendailyintheappropriatedosescanbeanti-inflammatoryandhealingtoeverycellinyourbody.Let’sbeginwiththemostimportantanti-inflammatoryfats,whicharetheones

mostcommonlymissingortoosparseinpeople’sdiets.Omega-3andomega-6fatsareessential—theyaren’tproduced in thehumanbodyand thereforemustbeacquiredfromthediet.Bothfats,whenconsumedfromhigh-qualitysources,have powerful anti-inflammatory properties. They promote cardiovascularhealth,keepcellmembranes fluid, lubricate jointsandskin,boostmetabolism,nourish thenervousand immunesystems,andhelpkeephormones inbalance.

Essentialfatsarealsoimportantalliesinpreventingandhealingcancer.Omega-6fatsaremorecommoninthetypicalWesterndiet.Omega-6fatsare

foundincorn,peanut,soybeanandvariousseeds:grape,rape(canola),safflowerandsunflower.Allthesefoodsarecommonsourcesoftheoilsusedineverydaycooking.However,thepoorqualityofomega-6sintheStandardAmericanDiet(often abbreviated, rather appropriately, as “SAD”) not only decreases their anti-inflammatory power but also makes them pro-inflammatory! This is becauseomega-3andomega-6fatsareextremelysensitivetolight,heat,oxygenandfreeradicals.Whentheseoilsarefried,cookedathightemperatures,hydrogenated(aprocesswhichproduces trans-fats), commercially refinedor used in processedfoods, theomega-6 fatsbecomedamaged.Damagedessential fatscanactuallywreakhavocinyourcells,especiallytheliver.Ifdamagedoilsmakeupasubstantialpartofyour fat intake, thebest thing

youcandoforyourhealthistoworktowardeliminatingthesecompletely.Gotoa health food store and buy healthy oils such as unrefined avocado, olive orsesame seed oils to replace the refined vegetable oils in your kitchen. If youalready avoid these damaged oils, then it’s time to take it one step further.Having an unbalanced ratio of omega-6 to omega-3 fats is also not ideal foroptimal health. The reason for this is the way your body metabolizes theseessentialnutrients.For example, in a person who is prone to inflammation or who lacks the

nutrients required for the healthy metabolism of fats, the body tends tometabolize omega-6 fats through a biochemical pathway that promotesinflammation. Here’s how: the body usually converts dietary omega-6s intoother typesof fat.Oneof these fats is arachidonicacid (abbreviatedAA).AAmaybeusedbythebodydirectlyoritmaybeconvertedintovarioushormone-like substances (some of which are pro-inflammatory and some of which areanti-inflammatory). AA is essential to human health. However, when it isconverted into pro-inflammatory compounds, andwhen the body is unable tocontrol this inflammation, AA can be an undesirable nutrient. A highconsumption of simple carbohydrates and processed foods increases theconversionofAAintopro-inflammatorycompounds.Alternatively,omega-6scanalsobeconvertedintotheanti-inflammatoryand

hormone-balancing gamma-linolenic acid (abbreviated GLA). Your diet andlifestyle affectswhich omega-6-derived fat your body produces.Omega-3 fatsareheroic fats that reduce inflammation in joints,nerves (including thebrain),bloodvesselsandtheheart.Omega-3deficiencycanleadtoexcessinflammationand contribute to a variety of conditions, including asthma, diabetes, colitis,cardiovasculardiseases,nervousandmentaldisorders,cancerandotherimmune

disorders,arthritis,hormoneimbalancesandskinconditionssuchaseczemaandpsoriasis.It almost seems far-fetched that one type of fat can do so much, but

innumerable studies have shown how important omega-3s are to health. Forexample,byreducingstickinessinthebloodandhelpingthebloodflowfreely,these healthy fats help prevent cardiovascular diseases. Omega-3s directlynourish nervous tissue, particularly the brain. According to a 2007 study,underdevelopedbrains innewbornshavebeen linked toa lackofomega-3s intheirmothers’diets.Whenpregnantwomenhaveahigher intakeofomega-3s,theirbabiesaremorementallydevelopedthanotherbabies.

QUICKTIP

Howcanyoupreventomega-6fatsfrompromotinginflammation?•Consumeonlyraw,fresh,unrefinedomega-6fatsandbalancethesewithraw,fresh,unrefinedomega-3fats.• Improve your gut flora: eat fermented foods and take a high-qualityprobioticsupplement(seeChapter7).•Increaseyourintakeofanti-inflammatoryfoods,suchasthosefeaturedintheMTHIplan.•Boostyour intakeofmicronutrientsbyeatingwhole foodsand takingahigh-qualitymultivitamin/mineralsupplement.•Avoidspikingyourbloodsugar(andthereforeinsulin)levels.•Perhapsmostimportantly,drinkadequateamountsofwatereachday.

Whenyoueattoomanyomega-6sandnotenoughomega-3s,youreducetheabilityofomega-3stodotheirjobproperly.Omega-6fatscompetewithomega-3fatsfortheenzymesthatmetabolizethembecausetheenzymesthatmetabolizeomega-6saresomeofthesameonesthatmetabolizeomega-3s.Ifyourbodyisusingtheseenzymestometabolizeomega-6s,theomega-3syoueatwillbelesseffective. An ideal ratio of omega-6s to omega-3s ranges from 1:1 to 4:1,depending on the individual’s needs. People healing from an illness orinflammatoryconditionshouldtakeahigheramountofomega-3s.Whataboutall theother typesoffat?Mostpeoplehaveheardthatsaturated

fatsarenotgoodforyou.That’spartiallytrue—ahighintakeofsaturatedfatsisunhealthy. For example, consuming excessive amounts of saturated fat fromgrain-fed farmanimals can contribute to inflammation.Saturated fats compete

withomega-3sandomega-6sformetabolicenzymes,directlyincreaselevelsofpro-inflammatorychemicals,makeourbloodvesselsandcellmembranesmorerigidandstiff,and increase livercongestion.Wheneaten inmoderatedoses,ahealthy body can process saturated fatswell and is able to find great uses forthesenutrients,suchashormoneproduction.Keepinmindthatawell-functioningliverandgallbladderareessentialforfat

digestion. Excessive intake of any fat can be detrimental if your liver andgallbladderarecongested,sobemindfulofhowmuchfatyouconsumeateverymeal.Onceagain,balancingyourintakeiskey.

CarbohydratesCarbohydrates are the most digestible sources of energy. They are present insomeformoranotherineveryfood(althoughinsignificantamountsarepresentinanimalfleshandorgans).Thebestsourcesofcarbohydratesarewholeplantfoods. You may know that whole grains are excellent sources of complexcarbohydrates (for example, starches and fibers) and that refined sugars areclassicexamplesofsimplecarbohydrates.However,youmaynotknowthatthebodymetabolizesrefinedgrains(forexample,flour)andsugarssimilarly.Bothare digested quickly.They cause your blood sugar to skyrocket and then dropjustasquickly,oftentolevelsbelowyourinitialbloodsugarlevelbeforeeating.If you continually eat foods that spike your blood sugar levels, you run the

risk of decreasing your cells’ sensitivity to insulin. Insulin’s job is to shuttlesugarfromyourbloodintoyourcells.Ifyourcellsaren’trespondingtoinsulin’s“message,”sugarwillremaininthebloodfortoolong,whichinturnmakesyourbody prone to inflammation. Over time this pattern may lead to insulinresistance,whichmeans your body doesn’t respond to the normal amounts ofinsulinyourpancreasproduces.Consequently,you’llrequirehigheramountsofinsulinforyourcellstotakeupglucosefromtheblood.Insulinresistancemaylead to conditions related to chronic inflammation, especially obesity,cardiovascular diseases, type 2 diabetes and certain types of cancers (forexample,breast,colonandprostate).Theglycemic index (GI)was developedby researchers at theUniversity of

Toronto toquantify theeffectsofdifferent foodsonblood sugar levels.FoodswithahighGIcausearapidspikeinbloodsugarandshouldnotbeeatenaloneonanemptystomach.Foodswitha lowGIaredigestedslowly.Theycreateagradual,moresustainedelevationinbloodsugarlevel,andcanbeeatenaloneonan empty stomachor in combinationwithhigh-GI foods to helpmoderate theblood sugar spike that high GI foods cause. By avoiding wild fluctuations in

bloodsugarlevels,you’llbekindnotonlytoyourpancreasbutalsotoyourliver(whichbreaksdowninsulinandworkshardtohelpregulatebloodsugarlevels)and all your cells. Spikes in blood insulin levels change the way your bodymetabolizescertainnutrients.Forexample,high levelsof insulin stimulate theconversionofAAintopro-inflammatorysubstances.To help plan your anti-inflammatorymeals, refer to the followingGI chart

createdbytheworldauthorityontheglycemicindex,Dr.JennieBrand-MillerattheUniversityofSydney.ThecharthighlightsfoodchoicestakenfromTheNewGlucoseRevolutionShopper’sGuide toGIValues2008,which listsmore thanone thousand foods and includes carbohydrate and fiber measurements. Thisbookexplainshowtocontrolbloodsugar,andtherebyinflammation,byeatingmostlyfoodsthathaveaGIscoreof55orless.

GLYCEMICINDEXCHARTThe following has been reprinted with permission from The New GlucoseRevolutionShopper’sGuidetoGIValues2008byDr.JennieBrand-MillerandKayeFoster-Powell(DaCapoPress).

Note:YoucaneatfoodswithaGIof56to69aslongasyouslowdowntheabsorptionofcarbohydratestheycontain.Eatsmallportionsofhigh-GIfoods,avoideatingthemonanemptystomach,andcombinethemwithfoodshighinfiber,proteinorgoodfats.FoodswithaGIof70ormoreshouldbeavoidedbecausetheyincreaseyourbloodsugartoorapidlyandarecommoninflammationtriggers.Low-GIfoodsarerecommended,astheyhelpreduceinflammation.Medium-GIfoodscanbereintroducedoneatatimeonceyou’resurethatyou’renotallergictothem.

Anotherconsequenceofeatinghighlyrefinedcarbohydratesisthedisruptiontoyourgutflora.Yeastsandpathogenicbacteriathriveonsimplecarbohydrates,sosupportyourfriendlybacteriabyconsumingcomplexcarbohydratesinstead.AmongthebestcomplexcarbohydratesforsupportingprobioticsareinulinandFOS(fructooligosaccharides).Thesearenaturallyoccurringcomplexsugarsthatare not broken down by human digestive enzymes. Inulin and FOS areconsidered “prebiotic” nutrients because they serve as food for probioticbacteria. These carbohydrates therefore help to support overall gastrointestinalhealth. Both are plentiful in chicory root, garlic, asparagus, jicama, Jerusalem

artichoke,burdockrootandleeks.M.LevratandothersreportintheJournalofNutritionthatinulinandFOSalsopromotecalciumabsorptioninthehumangut.When healthy intestinal bacteriametabolize these carbohydrates, they create amore acidic environment in the gut. Calcium is more soluble in acid, andthereforeprebioticsincreaseabsorptionintothebloodstream.If you consume prebiotics, make sure to simultaneously supplement with

probioticsupplementsorlacto-fermentedfoods(seethispage). InulinandFOSmayalsobemetabolizedbypathogenicbacteriaandyeasts,soit’simportanttokeepyour intestinal flora in check.Prebioticsmay cause discomfort in peoplewhosufferfromIBS,IBD,ankylosingspondylitisorcarbohydrateintolerance.Fiber is another type of complex carbohydrate that supports healthy gut

bacteria. It is also essential for providing bulk to stool, maintaining regularbowelmovementsandsupportinggoodintestinalmuscletone.Fiberalsobindstoxinsandcholesterolintheintestinestopreventtheirabsorptionintotheblood.In a randomized, double-blind, placebo-controlled trial led byDr.C. Shimizu,subjectsexperienceda15percentreductioninLDLcholesterolaftersixweekson a high-fiber diet. Naturopathic doctor and nutritional consultant BrendaWatson recommends thatwe eat 30 to 40 grams of fiber per day.Vegetables,grains, legumesandfruitsarerichsourcesofsolubleand insoluble fiber.Dietslow in fiber cause constipation, hemorrhoids, IBS, varicose veins anddiverticulitis.Alltheseconditionsareeitheraconsequenceoracauseofchronicinflammation.The fiber, minerals and vitamins in whole food sources of complex

carbohydrates help you feel full faster than if you were to eat refinedcarbohydrates,makingitlesslikelythatyouwillovereat.However,itispossibleto eat too many carbohydrate-rich foods and the consequences can be veryuncomfortable. For example, grains and legumes (especially peanuts andsoybeans)containcompoundscalledlectins.Whilelectinscanbeverybeneficialwhen consumed in moderation, they tend to aggravate inflammatory anddigestive diseases such as IBD and IBS. Symptoms improve when thesepotentially irritating foods are either completely avoided or eaten in smallerquantities.ResearchbyL.Cordain,Ph.D.,andotherssuggeststhat“lectinsmayeffectively serve as a ‘Trojan horse’ allowing intact or nearly intact foreignproteinstoinvadeournaturalgutdefencesand…causedamagewellbeyondthegut,commonlyinjoints,brain,andskinofaffectedindividuals.”Oncedamageoccurstothegutandthedefensesystemisbreached,“leakygut”results.What’s the take-home message? Balance your intake of complex

carbohydrates with other macronutrients, avoid fads that tout either high-protein/low-carbohydrate or high-carbohydrate/low-fat diets, eat an adequate

amountofhigh-fiberfoodseveryday,andeliminateorminimizeyourintakeofrefinedcarbohydrates.

WaterWaterliterallybatheseachcellinyourbody.Whenyouarewellhydrated,yourbodyasawholeismadeupofapproximately75percentwaterandyourbrainismade up of approximately 85 percent water. Water is vital for maintainingbalance of every physiological process, yet most people are dehydrated.Dehydrationsetsinlongbeforeyourmouthfeelsdry.Thisisthemostcommonsignalpeopleusetogaugetheir thirst,andyet it isoneof thelastsignalsyourbodygivesyoutoaskforwater.Youcanactuallydecreaseyoursensitivitytothesigns of dehydration and to your sensation of thirst so that over time, youbecome less aware of the level ofwater in your body.Acute dehydrationwillslow your digestion, increase your heart rate and blood pressure, slow yourmetabolism,causefatigueandslowyourmentalandphysicalabilities.Chronicdehydration is much more serious, and because so many people becomeincreasinglydehydratedastheyearsgoby,mostpeopleareseverelydehydratedbythetimetheyreachtheirsenioryears.Chronic dehydration increases inflammation in your body. Some health

practitioners believe that dehydration is at the root of almost every chroniccondition.(SeeDr.F.Batmanghelidj’sbook,YourBody’sManyCriesforWater,foranin-depthlookatthelinkbetweendehydrationanddisease.)Let’slookathowdiseaseconditionsmaycomeaboutwhenwaterisscarcein

thebody.Itisimportanttounderstandthatthereisnosubstituteforwater.Whenshortonwater,thebodyisforcedtoeitherputitsneedson“pause”ortofindanalternate source of water (that is, tap into its own reserves). Your brainimmediatelyalertsyourkidneystodecreasetheproductionofurineandsaveasmuchwateraspossible.Thismakes itmoredifficult foryourkidneys to filtertoxinsfromyourblood.Yoururinebecomesmoreconcentratedandyouurinateless frequently.Your brain also tells your bowels to extract asmuchwater aspossiblefromthestool.Thismakesyourstoolsharderanditalsoincreasestheamountof toxinsyoudrawout fromyourdigestivewastes.Dehydration is thenumber-onecauseofconstipation.Your brain also signals to the skin and sweat glands that water is in short

supply, soyousweat less.Withoutwater,yourdigestiveorgansproduce fewerenzymes and digestive juices, so this sets up a prime scenario for intestinalbacteria and yeasts to take over the job. Dehydration is also the number-onecauseofindigestion.Yourstomachneedswatertomakehydrochloricacid(see

thispageformoreaboutthisdigestivejuice)andyouneedhydrochloricacidtodigest your food properly. Pancreatic juices and bile also become moreconcentrated,lowerinvolumeandmoredifficulttosecretewithoutwater.Yourintestineswillmovelesseasilyandlessfrequently,keepingundigestedfoodinyour gut for longer periods. This increases the chances that youwill developfood allergies and it alsomakes itmore difficult for your intestines to absorbnutrients. Local inflammationmay begin to develop along the gastrointestinaltract.Overtime,yourbloodbecomesthickerandyourheartneedstopumpalittle

harder to move it though the fine capillaries that nourish your cells. Yourmusclesarelessabletoeffectivelyconvertfuelfromfoodintoenergythatcellscan use.With decreased circulation to the area, fewer nutrientswill reach themusclesandfewertoxins(especiallylacticacid)willbeflushedout.Theresultis physical fatigue and weakness, as well as local inflammation, where lacticacidandothertoxinsstarttobuildup.Yourjoints,whicharelubricatedandkeptmobileby thewater-rich synovial fluid,dryupa littlemoreeach timeyou letyour body go thirsty. As a result, you lose flexibility, feel stiff and sore, andincreaseyourchancesofinjuryandofdevelopingarthritisorosteoporosis.Collageninyourskin,joints,bone,tendons,ligaments,musclesandtheinner

matrixofallcells (knownascytoplasm)holdsahighvolumeofwater.Beforeyourmouthgetspasty,yourbodywill tap into thiswater reserve.Yourbrain’splanistocompensateforwhatitperceivesasatemporaryperiodofdryness.Itessentiallytriestopreventwaterlossasmuchaspossible,redirectswaterfromtissues rich in collagen to areasof thebody thatneed itmore and reserves itswaterstoresforthemostessentialprocesses.Ifyoudon’tsatisfyyourneedsforwater,moreandmorechemicalreactionsaresloweddownorstoppedaltogether.Themostvitalorgansaresparedthiswatershunt,soyourbrain,heart,liverandlungs are among the last organs to be given water-sparing instructions.Nevertheless, the water shortage still makes their job a little more difficult.Eventually, these organswill also suffer fromwater deprivation if you fail tomeetyourbody’swaterneeds.Oneofthemostcommonsymptomsofearlydehydrationismentalorphysical

fatigue.Unfortunately,mostpeoplereachforacoffee,blacktea,colaorsugarydrinktorelievethebrainfogandphysicalweakness.Allofthesebeveragesarediuretics—they actually promote water loss by increasing the production ofurine.Thebodyisalsoforcedtousepreciouswaterandmineralstometabolizethesedrinks,sotheydehydrateyouevenfurther.What’sthesolution?Drinkingsixtotwelvefullglassesofwatereachdayis

certainly a good start. Decreasing your intake of diuretics, table salt, refined

sugars and processed foods loaded with preservatives is equally important.Balance your mineral and vitamin intake with a high-quality multivitaminsupplement,useunrefinedseasaltinsteadoftablesaltandeatwholefoodswithahighwatercontentsuchasvegetablesandfruits tonourishallyourcellsandflush out toxins. Drinking mineral-rich spring water is your best option, butfiltered tapwater is also good.Remember that drinking from any cleanwatersourceisbetterthandrinkingnowateratall.

MICRONUTRIENTSA diet low in micronutrients can weaken your tissues because you lack thenutrientsrequiredforproperrepair.Processedandrefinedfoodsaredeficientinmany critical nutrients such as magnesium, selenium, potassium, chromium,zinc, all the vitaminsA through toK, and fiber. Themost abundant essentialmineral inprocessed foods is sodium.Sodiumisessential for life.However, itmustbebalancedwithotherminerals,especiallypotassium.Inancient times,weatesevenpartspotassiumforeverypartofsodium;we

now have this ratio in reverse, eating seven parts sodium for every part ofpotassium.In2000,astudyintheEuropeanJournalofNutritionshowedthattheaverageU.S.dietcontainsfourtimeslesspotassiumandfivetimesmoresodiumthanthepaleolithicdiet(thepresumeddietofourancestors).Packagedfoodsareloadedwith refined salt,whichcontains sodiumbutnopotassium. Ifwedon’tbalanceourdietwithpotassium-richvegetablesandfruits,weincreaseourriskof developing inflammatory conditions. One part of the DASH (DietaryApproachestoStopHypertension)studypublishedin2000byP.R.Conlinandothersconfirmedthatahigh-sodiumandlow-potassiumdietcouldincreasetherisk of hypertension. It also plays a role in the incidence of kidney stones,osteoporosis,gastrointestinalcancers,asthmaandtinnitus.Inadequatepotassiumintakecan result in theaccumulationof free radicals,which leads to increasedinflammation.

ANTIOXIDANTSMicronutrients include more than just your standard vitamins and minerals.There’s a whole world of other, less commonly known nutrients that supportwhole body health. For example, antioxidants prevent oxidants (popularlyknown as free radicals) from damaging your cells and tissues. To understandwhat a free radical does, consider what happens to an iron pipe when it’sexposed tosalt—it rusts!Thesaltserode thepipeand the ironbecomesa freeradical.Whenourcellsareexposedtofreeradicals,theyessentially“rust”from

theinsideout.Onceformed,freeradicalstendtostartachainreactionofeventsthatleadstotheformationofnewfreeradicals.Duetothecellulardamagetheymaycause,freeradicalscanpromoteastateofinflammation.It’simperativethatthesereactivechemicalsareneutralizedquickly.The production of free radicals is an inevitable and necessary part of life

becausefreeradicalshelptoinitiatechemicalreactionssuchasthoseinvolvedinmetabolism.Thankfully,ourbodieshaveevolvedindependentmeansofmakingtheir own antioxidants (for example, the hormone melatonin and variousantioxidantenzymes)toensurethatfreeradicalsdon’twreakhavocinsidecells.Our bodies require specific essential nutrients to manufacture in-houseantioxidants.Adietwith fewvitamins andminerals compromises your body’sabilitytoprotectitselffromfreeradicals.Many external substances also act as free radicals, increasing the load our

bodieshavetocopewith.Forexample,chemicalssuchasthepesticidessprayedon conventionally grown foods, the toxins produced by pathogenic intestinalorganisms, cigarette smoke, vehicle exhaust and the byproducts of alcoholmetabolism are all sources of free radicals that use up our body’s naturallyproducedantioxidants.X-rays,radiationtherapy,microwavesandUVlightalsogenerate free radicals in our bodies. Luckily, nutrients (such as vitamins,minerals and phytonutrients) found in whole fresh foods act as powerfulantioxidants.Byconsumingwholefreshfoodswegiveourbodiesthematerialsitneedstoheal.Let’slookatsomeexamplesofantioxidantnutrients.

ACEtheRace“ACE” stands forpro-vitaminA (beta-carotene)plusvitaminsCandE.Thesepowerhouse vitamins can neutralize the free radicals formed inside the body.They put the brakes on the chain reaction of free radical synthesis and haltinflammation.Studieshaveshownthatthesevitaminshelpreduceorcounteractthe carcinogenic effects of smoking, stress and illness, all of which promoteinflammation,whiledepletingthebody’svitalanti-inflammatorynutrients.

MineYourMineralsMinerals also provide impressive antioxidant protection. For example, manyminerals function as cofactors for various classes of antioxidant enzymes thatyourbodyproduces.Acofactorisanonproteincompoundthatbindstoaproteinand is essential for that protein’s function (enzymes are a type of protein).Seleniumisamineralcofactorforglutathioneperoxidases,afamilyofenzymesthatprotectfats(forexample, thefats thatmakeupcellmembranes)fromfree

radicaldamage.Zincisamineralcofactorforonetypeofsuperoxidedismutase(abbreviatedSOD; thesemakeupanother familyof antioxidant enzymes) thatprotectseverycellfromfreeradicals.Zincalsodirectlyprotectscellsfromfreeradicals (that is, zinc acts as an antioxidant on its own in addition to being anecessarycofactorforaSOD).Zincisespeciallyabundantinbraintissuewhereitmay help strengthen the blood–brain barrier (which protects the brain fromheavymetals,toxinsandpathogens);italsohelpspreventfreeradicaldamagetoproteinsandDNA.

DeepPurplePhytonutrientscanalsobepotentantioxidants.Oneofmyfavoriteexamplesofantioxidant-richfoodsisapowerhouseberry, theblackcurrant(Ribesnigrum).Thisfruit isaphenomenalsourceofvitaminCandisalsoloadedwithvariousanthocyanins. Anthocyanins are a class of antioxidant phytonutrient thatcontributetothered,purpleorbluepigmentofsomeflowersandfruits.Inplantstheanthocyaninsseemtoactasakindofsunscreenforplant tissues,shieldingcells from constant exposure to the sun’s ultraviolet rays. Studies on humantissues suggest that anthocyanins seem to play a similar function, providingshield-likeprotectionthatpreventsoxidationofcellsthroughoutthebody.In a study published in 2002 in the Journal of Agriculture and Food

Chemistry, Dr. Jan Frank and colleagues found that black currants helped toprotectvitaminEfromfreeradicaldamageinthebloodvesselsofrats.VitaminE, in turn, acts as a cardiovascular protective antioxidant that supports hearthealth andhelps to keepbloodvessels healthy, supple and free of plaques (asyoucansee,evenantioxidantsneedantioxidants!Thisiswhyitisbesttoobtaindietary antioxidants from whole foods rather than synthetic supplements). In2001, Dr. César Ramírez-Tortosa and others found that black currant extracthelped to protect fats aswell asDNA from free radical damage, and a trio ofJapanesescientistsshowedthatblackcurrantconcentratedilatedbloodvesselsinrats(therebyimprovingbloodflow).(Notethatblackcurrantsaretartandastringent,sowhenaddingthemtomeals

it’sgoodtoblendthemwithsweetfruitstobalancetheflavorsandtextures.)Whatever your preferred source of antioxidants is, make sure you have an

ampleamounteachday—especiallyifyou’reveryactive,havearelativelypoordiet, or are exposed to a lot of environmental free radicals. You need higherdoses of antioxidantswhenyou are fighting an infectionor if you are healingfrom chronic inflammation. Like a hurricane relief crew, antioxidantsmop upwhat’sleftbehindfromthewhirlwindofanactiveimmunesystem,keepingyour

cellsandtissueshealthy.

CrazyDietsYou may have noticed how I’ve focused on the importance of avoidingextremes.Balanceisoftheutmostimportance.Whenstudyingdiettheories,it’seasy to jump onto the latest craze. In themid-1800s, proteinwas seen as themaster nutrient. In 1923,Dr. JohnHarveyKelloggwroteTheNaturalDiet ofMan, inwhichhe insisted thatcarbohydrateswere themost importantnutrientand that animalproteinwas thevillain.By the1980s, fatbecame thebadguyandbytheyear2000,carbohydratestooktheirturnintheblackhat.What’s the truth?None of thesemacronutrients are evil andwe need all of

them forabalanceddiet.Eatingall foods raw,as suggestedby the latest raw-foodcraze,canbeirritatingforcertainpeopleandmayleaveapersonvulnerabletofoodpoisoning.Afterstudyingandtryingmanydiettheories,Ihavecometooneconclusion:cookie-cutterdietsdon’twork.Onesizecannotfitall.Youhavetobeintuitiveaboutthefoodsthatfeelgoodinyoursystemandfocusonvarietyand balance for true healing.Your individual dietwill also change throughoutyourlife,reflectingyourdifferentstagesofgrowth,activityandhealing.

“GOOD”VERSUS“BAD”SOURCESOFMACRONUTRIENTS

PROTEINS—“GOODSOURCES”

•Unprocessedandunrefinedfoods•Raw,soakedorsproutednutsandseeds•Legumes•Fermentedbeans(forexample,tempehandnatto)•Cookedseedgrains(forexample,quinoaandamaranth)•Sproutedgrainsandbeans•Eggsandmeatfromseed-fed,free-rangeorganicpoultry•Wild-caught(ecologicallysustainable)fish•Ediblejellyfish•Fermenteddairyfromorganic,free-rangeandgrass-fedgoats,sheepandcows(afterMTHIstep3)

•Organic,free-range,grass-fedbeef,lamb,goatandwildgame

“BADSOURCES”

•Processedandrefinedfoods•Delimeats,luncheonmeats,hotdogsandcommercialsausages•Cutsofmeatwithlargeamountsoffatsuchasbacon•Smokedmeatsandfish•Dairydesserts(forexample,conventionalicecream,cannedwhippedcream,etc.)

FATS–“GOODSOURCES”

•Unprocessedandunrefinedfoods•Dark, leafy greens rich in omega oils such as purslane (eaten raw,juicedorsteamed)•Seavegetablesandediblealgae•Raw,soakedorsproutednutsandseeds•Avocado,durianfruit,seabuckthornberryandaçaifruit•Wild-caught(ecologicallysustainable)fish(especiallycoldwateranddeep-seafish)•Eggsandmeatfromseed-fed,free-rangeorganicpoultry•Organic,free-range,grass-fedbeef,lamb,goatandwildgame•Cold-pressedrawoilsstoredindarkglassjars

“BADSOURCES”

•Processedandrefinedfoods•Deep-friedfoods•Oilscookedtosmokingpoint•Chemicallyextractedandbleachedoils•Oilsstoredinplasticcontainers•Modifiedoilssuchastrans-fats,hydrogenatedoils,fractionatedoils,shortening,monoglyceridesanddiglycerides

CARBOHYDRATES–“GOODSOURCES”

•Unprocessedandunrefinedfoods•Darkleafygreens•Rootvegetables(raworcooked)•Whole,well-cookedgrains•Whole,well-cookedlegumes•Raw,driedorcookedfruit

“BADSOURCES”

•Processedandrefinedfoods•Refinedsugars•Whiteflour(strippedofgrainbranandgerm);alsocakeflour,breadflourandbaker’sflour• Commercially baked products such as cookies, pastries, muffins,crackersandcakes•Commercialbread

SERVINGSIZESItmayseemoverwhelmingtothinkaboutallthe“rules”youneedtofollowtomaintain good health. In reality, it’s quite simple once you understand howwhole foods already contain balanced proportions of essential minerals andvitamins.Your job is simply toenjoyacombinationofdifferent foodsat eachmealtoobtainthenutrientsyourbodyneeds.Forsuggestionsonservingsizes,refer to the MTHI food pyramid (this page). I also highly recommend SamGraci’sbook,TheFoodConnection:TheRightFoodattheRightTime,tolearnhowtopersonalizeyournutrientintake,portionsizesandeatingschedule.All nutrients must be eaten in balanced quantities and from high-quality

sources.I’vecompiledachart(seethispage)tosummarize“good”versus“bad”sources of specificmacronutrients. If all yourmeals comprise selections fromthe “good sources” column, youwill get the vitamins andmicronutrients youneed(however,Istillhighlyrecommendtakingahigh-qualitymultivitaminandmineral supplement because mineral levels in soils around the world arebecomingdepleted).

EATINGFORBALANCEInhisbookInDefenseofFood,MichaelPollansuggeststhatwe“eatfood,nottoomuch,mostlyplants.”Thesesevensimplewordssumupamethodofeatingthat creates the conditions for pain-free living. When we overconsume food(eventhehealthykinds)wecancreateanimbalancethattaxesourbody’sabilitytoprocesstheabundanceofnutrients.Avoid the food coma! I empathize that avoiding a binge is easier said than

done.Insteadofeatinguntilyou’resostuffedthatyourbellyisswollenandyoufeeltired,packunfinishedfoodawayinthefridgeasleftoversforanothermeal.Even though eating freshlymade food is the ideal because it always containsmorenutrients,eatingleftoversisvastlybetterthanforcingdownthelastbitsoffoodonyourplateandusingyourstomachasahumancompostbin.Ifindthatparents often feel they need to finish their children’s unfinished food, whichcreatesanincrediblydestructivehabit.Eatingsmall,frequent,well-chewedmealswillmaintainasteadybloodsugar

level, support digestion and digestive organ health, increase absorption ofnutrients and decrease inflammation in the gut. Steady blood sugar levels andbalanced micronutrient absorption will stabilize your moods, support brainfunction and mental alertness, and give you lasting energy. You will feelmentallyandphysicallysatisfied,whichwilldecreaseemotionaleating.It’shardto have happy thoughtswith a toxic intestine. Treat your bellywell and yourmindwillbejoyful.Follow these recommendations for balancing your eating patterns and

decreasinginflammation:

Reduce your intake of caffeine. Caffeine may disrupt sleep. It works as adiuretic,andcontributestodehydration.Itwillincreasethelossofmineralssuchascalcium,andwater-solublenutrientssuchasBvitamins.Ifyoufeelyoumusthave coffee, then I recommend one espresso in the morning taken separatelyfromyourmultivitamin.Itcontainslesscaffeinethantheregularcupofjoeandisoftenfreshlyground.EspressocanbewatereddowntocreateanAmericano.It’s important that any coffee be freshly roasted to ensure it contains moreantioxidants.Stalecoffeebeansthathavebeenroastedmorethanaweekagoorgroundmore than aday ago can containpro-inflammatory rancidoils that arehard on the digestive tract and liver. An even better choice is green tea: itcontains only 33mg of caffeine per cup, is packedwith antioxidants and hasanti-inflammatory properties. Green and black teas naturally contain fluoridethatcandisruptthyroidfunction,sobemindfulifyouhaveafamilyhistoryof

hypothyroidism.

Watch out for sugary or refined foods. Refined carbohydrates cause thepancreas to overproduce insulin, which then stokes the production of pro-inflammatory substances. Refined foods usually contain trans-fats, whichinterferewiththebody’smetabolismofotherfatsincludingessentialfats.

Maintain a healthy weight. Fat cells are not simply storage sites for extrasourcesofenergy.Fatcellsactuallyproduceavarietyofsubstances, includingpro-inflammatory compounds and even some hormones, including estrogen.High levelsof body fat increaseblood levelsof estrogen,which can lead to arelativehormoneimbalance.Hormoneimbalancescanhaveprofoundeffectsonwholebodymetabolism,even though the first symptomsyounoticemightnotappear to be very serious, such as premenstrual syndrome (PMS) or peri-menopausal hot flashes. Men must also maintain hormone balance to protectagainsthormone-sensitivecancerssuchasprostatecancer.

Eatorganic and free-rangeanimal foods andproductswheneverpossible.This will help decrease your exposure to the antibiotics, hormones andgeneticallymodifiedfeedgiventolivestock.Thesetoxinsmaynegativelyaffectyour intestinalbacteria,hormonebalanceand immune systemhealth, and thuspromoteinflammation.

Get into an exercise routine. Weight-bearing, such as climbing stairs andweighttraining,andcardiovascularexercisesarecrucialforpreventingbonelossandhelpingyouavoidfractures.AccordingtotheNationalInstituteofArthritisandMusculoskeletalandSkinDiseases, swimmingand ridingyourbikearen’tconsideredweight-bearing exercises. “Although these activities help build andmaintain strongmuscles and have excellent cardiovascular benefits,” says theinstitute, “they are not the bestway to exercise your bones.”Cardio exercisescanindirectlysupportbonehealthbyimprovingcirculationandnutritiontobonecellsandtothemusclesthatsupportjointmovements.

Sleepandreducestress.Insufficientsleepincreaseslevelsofstresshormones,whichpromote inflammation.Findways tohandledailystressors,especially ifyou’reexperiencingPMSorifyouhaveperi-menopausalsymptoms.Basedontheir 2003 study, R. Seguin and M.E. Nelson explain that “with the agingpopulation, physical activity represents one way for women to stay mentallyhealthy. Physical activity can help throughout the menopausal transition and

afterwards.”Thisstudyrevealedthatafterfemaleparticipantswalkedfivedaysaweek for an hour and a half at 4 miles (6.5 kilometers) per hour, theyexperiencedlessstressandapositiveattitude.

Stayhydratedwithwater.Drinkhalfofyourbodyweightinouncesonadailybasis. (Consider a 130-poundperson: 130dividedby2 equals 65ounces or 8cups.) Staying hydrated is essential for everymetabolic process in your body.Waterwillalsohelpyoueliminatetoxinsinyourstool,decreaseinflammationinyourintestinesandkeepyourbowelmovementsregular.

Moderatealcohol intake.Whenconsumed inexcess, alcohol canput a lotofstrain on all your organs, particularly your liver, stomach and cardiovascularsystem. If you enjoy having an occasional drink it will not cause irreparabledamage,butpleasebemindfulofthefrequencyofyourindulgencesaswellasthe amount you drink each time. Excessive alcohol intake directly increasesinflammation and dehydration, which in turn stokes inflammation further.Everyone’stolerancelevelisdifferent,sowhatmaybeamanageableamountofalcohol foronepersoncanbeseverelydamagingforsomeoneelse.Knowandrespectyourbody’slimits.

WRAP-UP

•Nutritionaldeficienciesandexcessescanoccurwhenweeattoomuchrefinedorprocessedfood.Overconsuminghealthyorunhealthyfoodcanalsocreatean imbalance. To repair this discrepancy, take supplements that containantioxidants,Bvitamins,macronutrients,mineralsandprobiotics.

•Supplementsnotonlyhelp tomakeup formissingnutrients,butalso impactour energy levels, digestion, cardiovascular health, immune system andrecoverytimefrominjuries.

• Both men and women may experience hormone imbalances due to excessestrogen.BystayingontheMTHIplan,youcanhelpbalanceyourhormoneswithadietrichinwholefoodsandlowinprocessedfoods.Thiscandecreaseyourchancesofbeingexposedtomoreestrogen-mimickingchemicals,whilehelpingyourbodyproperlymetabolizeandexcreteyournaturalestrogen.

“Thegreatartoflifeissensation,tofeelthatweexist,eveninpain.”

—LORDBYRON

CHAPTER6

INJURYRECOVERY:MOVINGTOHEAL

Insomeways,evenpaincanbeconsidereddesirablebecause it isasensation,and feelings arewhat tell uswe are alive. Pain can be an appropriate sort ofdiscomfort when for example, it comes from building new tissue; destructivepain,ontheotherhand,comesfrominjuriousoldhabits.Thisiswhyyouneedtotake your pain seriously; the earlier you catch it the better is your chance forhealingeffectively.Many people who find an anti-inflammatory diet to be ineffective in

alleviatingtheirpainmayhaveastructuralimbalancethatneedstobeaddressed.Even though I had initially followed the MTHI plan for years, I was stillexperiencing pain from an old shoulder injury. Once I went through physicalrehabilitation and strength training and continued with the MTHI plan, myshoulderhealedandIattainedapain-freebody.TheMTHIprogramisespeciallyeffectiveincombinationwithothertherapies.

REASONSFORINJURIESRELATEDTOPHYSICALACTIVITIES

CAUSE WHATHAPPENSINAPPROPRIATEFOOTWEAR Wearingcasualshoesforrunningorperformingothersportswillnotprovideenoughsupport.Asaresult,youcanstraintheknees,ankles,hipsandjoints.

LACKOFFLEXIBILITY/STRENGTH Inflexiblemusclescouldtear,whichiswhyit’snecessarytostretch.Stretching“trains”yourmusclefiberstogetusedtonewpositions.Performingnewactivitieswithouttheappropriatestrengthcanalsocausesprains.

NOTWARMINGUPBEFOREPERFORMINGAPHYSICALACTIVITY

AccordingtoBenE.Benjamin,authorofListentoYourPain,warmingupshouldbeapriority;otherwise,Benjaminwrites,“nerveimpulsesaresluggish,reactiontimeisfarbelowwhatitcouldbe,heartandbreathingapparatusfatigueeasily,andcold,stiffmuscleshavenoresilience.”

MUSCLETENSION It’snormaltohavesomemuscletension,butitcanbecomeexcessiveandchronicfrompasttraumas.Toomuchtensionmakesmovementsstiff;themusclesbecomefragile,unabletoabsorbpressureandmorevulnerabletoinjury.

MUSCLEIMBALANCE Ifthesidesofthebodyaredevelopedunequally,movementsthatrequiremusclebalancebecomeunstable;pairedmusclescanbecomeunstable,causingonesidetobestrongerthantheother.

FATIGUE Whenyourmusclesgettiredandyoucontinuetoworkthem,otherpartstakeonthepressure.Forinstance,Benjaminexplainsthat“whenligaments…areaskedtodotheworkofmuscles,theyoftenstrainandtear.”

POORBONEALIGNMENT Improperalignment,suchaskneesthatturninwhilethefeetturnout,causesstressonbodypartsthatareaccustomedtoaccommodatingstrain.

LET’SGETPHYSICALAccordingtoBillPearlandGaryT.Moran,Ph.D.,authorsofGettingStronger,wemustlearnwhentoseekexperthelpfordealingwithphysicalpain.Inorderto do this,we need to listen to our symptoms during and after an injury. Forcommonandnot-so-severeinjuries,theRICE(rest,ice,compression,elevation)methodisappropriate.Thisinvolvesgivingtheinjuredbodypartapausefromactivity, applying ice after the injury, wrapping the body part with a tensorbandageandelevating it to reduce swelling. “In the caseof anyacute injury,”

saysToronto-basedchiropractorDr.PatriciaMcCord,“themoreimmediatelyiceis applied to the injured area, the quicker the inflammatory reaction can becurtailed.” Icing an injury within forty-eight to seventy-two hours reducesinflammatoryreactionssuchasswelling.Aftertheswellingdecreases,applyicefortenminutes.Followwithahotwatercompressforanothertenminutes.“Themore repetitions completed, the better the overall effect. The ice temporarilyslows the circulation to the area and the heat increases the local circulation,”McCordexplains.Alternatingbetweenthetwotemperatureextremesstimulatesrecoveryandclearstoxins.Seekthehelpofahealth-carepractitionerifyourpainorswellingissevere,

you’renotabletomovetheinjuredareaoritcontinueslongerthanseventotendays.Ifyourpainaffectsyourdailylivingthenit’sreducingyourqualityoflife.The following review ofmodalitieswill give you an idea ofwhom to seek

help from for a new or lingering injury. You’ll notice that each physicaltreatmentiseffectiveinreducingpainandinflammationinadifferentway.

PHYSIOTHERAPYMany common movements, such as lifting or twisting, can add stress to ourbodies andmay lead to unforeseen injuries.What can a physiotherapist do tohelpthissituation?“Thereisanidealwaythatourbodiesweredesignedtomove—whether it’sbending forward to tieour shoes, reachingoverheadorpushingoffwitheachstepaswewalk—andachievingtheseoptimalmovementpatternscan alleviate sources of pain. This is where a physiotherapist can help,” saysLindseyDavey,aToronto-basedphysiotherapist.

MODALITYSUMMARYCHART

MODALITY HOWITWORKSPHYSIOTHERAPY Usesavarietyoftechniques,suchasbalanceretraining,learningspecializedexercisesforcertainmuscles,andlearninghowtoadjusttoaphysicalactivityoryourreturn

towork.

MASSAGETHERAPY Reducestensionthroughmassage.Thisstimulatesthenervoussystem,improvesbloodcirculation,removestoxinsandlacticacidbuildupintissues,andalleviatesmusclesoreness.

OSTEOPATHY Manipulatesjointsandsofttissuebyanalyzingandcorrectingstructure,functionandmotionofthewholebody.

CHIROPRACTICCARE

Predominantlyfocusesontherelationshipbetweenthemanipulationsofjoints,spineandnervestoregainstructuralbalance.

ACUPUNCTURE Encouragestheflowofenergyusingneedles,whichrelieve“blockages”surroundinginjuredareas.

STRENGTHTRAINING

Usesexercisestoretrainmuscles,whileincreasingflexibilityandbalance;preventsfutureinjuriesfromoccurring.

Physiotherapists have the skills to assess andmanagemany conditions thatimpactthemusculoskeletal,circulatory,respiratoryandnervoussystems.Daveyexplains,“Therearemanyreasonswhyindividualsexperiencechronicpain.Inadditiontocertainwholebodyconditionssuchasfibromyalgia,chronicpaincanresult when secondary issues arise following an acute injury. Degenerative

changes thatoccurwith thenatural agingprocess, suchasosteoarthritis in thejointsordiscchangesinthespine,canalsoleadtochronicpain.”Moreover, Davey emphasizes that physiotherapists “are trained to treat not

onlytheirpatients’symptoms,butalsotheunderlyingcauseoftheproblem.”Overall, physiotherapists have many techniques in their toolbox to relieve

pain,decreaseinflammationandpromoteoptimaltissuehealing.Thistreatmentis an option for people who are itching to get back on their feet afterexperiencingbackpain,repetitivestraininjuryorevensurgery.

MASSAGETHERAPYANDOSTEOPATHYWhile massage therapy and osteopathy are two separate modalities, they doshare some similarities. “From a musculoskeletal perspective,” says UrsulaBuck, “pain often arises from a lack of mobility or over-mobility in the softtissueandjoints.”Buck,aregisteredmassage therapistandosteopath,believesthe body is constantly seeking balance for better function. “When we haveweaknessorinflammationinanarea,localanddistantjointsandsofttissuewillcompensate to provide the body with as much stability and flexibility aspossible.”However, shenotes that “thereareonly somanycompensations thebodycancreatewithoutsymptomsbeginningtoarise.Overtime,asweremainin our favored postures and actions, these systems get tired and begin to losetheirpotential range—inflammationwill likelybeassociatedwith theresultingdysfunction,pain,anddiscomfort.”AsstatedbytheMassageTherapistAssociationofAlberta,massagetherapy

issuccessfulbecauseof“themovementof the therapist’shandsover thebody,physically stretching the muscles, encouraging circulation, inhibiting musclespasm,andsedating… thenerves.” In thisway,osteopathyprovidesaneffectsimilar to massage therapy. “The restoration of proper circulation is one ofthe…guidingprinciplesofosteopathy,”saysBuck.Treatment isbasedon theconnection between the body’s structure, function and motion, which, Buckexplains, “encourages the body to re-establish proper function to tissue,increasing range and reducing pain and inflammation, while healing injury.When structural imbalances are left to their own devices, our bodies willcontinue todevelopcompensations,”saysBuck.“Thesecompensationsare themaincauseofmusculoskeletalpain,discomfortandinflammation.This iswhymanual therapies play an important role in encouraging the body to return tostructuralbalance.”

CHIROPRACTICCARE

Chiropractors areprincipally concernedwith theneuromusculoskeletal system,thatis,“theydiagnoseandtreatdisordersofthespineandotherbodyjointsbyadjustingthespinalcolumnorthroughothercorrectivemanipulation,”statestheCanadianChiropracticAssociation.“Wemustfirstdiagnosetheoriginofapatient’scomplainttoensurethatit’s

infactachiropracticproblem,”addschiropracticdoctorPatriciaMcCord.“Ifthejoints aren’t able tomove normally within their natural range ofmotion, thiscreates stress in the surrounding tissues, causing amyriadof ill effects.Theseinclude, but aren’t limited to, back pain, tendonitis, headaches, carpal tunnelsyndrome,sciatica,plantarfasciitisandearlydegenerativechange.”Dr.McCordpractices totalbodychiropractic.This is amethod that releases

subluxations(whicharepartialdislocationsofanorganorjoint)andimbalancesin areas thatmay be overlooked by conventional chiropracticmethods (whichtendtofocusmostlyonthespine).Atherclinic,sheevaluatestheentirephysicalstructuresinceinjury,regardlessofitscause,whichcanresultincompensationsinvolvingrelatedregionsofthebody.McCordgivesagoodexampleofhowimportantitistotreattheentirebody.

“Amildanklespraincanoftenleadtodysfunctionaljointsinthefoot.Oncethenatural shock absorption of the foot is altered, the body may attempt tocompensatebyinvolvingtheknee, thehip, thepelvisandeventually the lowerback. Only then does the pain become apparent and appear to “come out ofnowhere”weeks ormonths later. Especially in cases of long-existing, chronicproblems,youcan receive treatmentagainandagain foryour lower-backpainwithout lastingresults if theoriginalproblem, the immobile foot,hasnotbeenaddressed as well.” Whether your condition is old or new, or the result ofathletics,awork-relatedinjury,poorposture,ortrauma,totalbodychiropracticmaybefavorableinyoursituationtooptimizeandrestorenormalfunction.Chiropracticcare is suitable for acuteandchronicpain, thoughDr.McCord

clarifies that “only a small percentage of complaints presented at chiropracticofficesarecausedbyanobvioustrauma.Amuchlargerproportioniscausedbypoor posture, poor ergonomics atwork and inappropriate exercise techniques.Thesebadhabitsorposturesareoftenyearsinthemaking,causingcumulativeandrepetitiveabnormalstressandstrainonthebody.”

ACUPUNCTUREAs a component of traditional Chinese medicine (TCM), acupuncture is aphysical treatment that involves inserting thinneedles intospecificpartsof thebody.Acupuncture is an art and it’s important to seek awell-experienced and

knowledgeablepractitionerifyouwanttogainthemostoutofyourtreatments.Dependingonthepatient’shealthissue,anacupuncturistmaymovetheneedles,add an herbal mixture to the point (known as moxibustion), or use cupping,whereinsuctioncupshelpstimulatechannelsthroughwhichenergytravels.“Sixpeoplecominginwithstomachproblemscanbetreatedinsixdifferentways,”explainsacupuncturistKateKent.According to acupuncture theory, a healthyperson shouldhave an adequate

amount of life energy or qi (pronounced chee). Qi is a concept in TCM thatdescribestheintangibleessence(energy)thatisinherenttoalllivingbeings;it’sthe force that gives life and that ignites physical andmetaphysical biologicalprocesses.TheconceptofqiisequivalenttotheconceptsofpranainAyurvedicmedicineandofthevitalforceintraditionalWesternmedicine.Our qi is supposed to be balanced and flow freely through our body.

Acupuncture encourages qi to flow through the organ systems,which are alsoknownasqimeridians.“Wherethereispain,thereisblockageofeithertheqiorblood.It’slikeahighwayatrushhourandeveryoneiszippingalong.Ifthere’san accident, there is a backup because the cars can’t get through. Once theemergencyvehiclescomeandclearthescene,thentheycangetthrough,”Kentexplains.“Acupuncturetakesawaytheblockagethatiscausingthepain.Ifthereisnoblockage,thereisnopain.Theacupuncturepointshavemoreenergythantheotherpartsofthebody,andsotheycanbeusedtoeitherbringmoreenergyor bring down energy” to a specific area, or throughout the entire body,dependingontheneedoftheindividual.Unlike many other modalities, acupuncture blends the mind and body

together. “You’ve got to have your emotions and immune systemworking intandem,” saysKent. “Emotional energy, trauma and pent-up feelings can alsostopenergyfromcirculatingproperly.Hence,peoplegetpainfulheadachesfrombeing stressed. Premenstrual tension, rheumatoid arthritis and any kind ofautoimmune disease has, what I believe to be an emotional component. I dothinkthatarthritishasbeenlinkedtopent-upanger.Theenergycan’tgetthroughandthenthejointsswellbecausetheenergycan’tgopastthejoint.”Ifyouexperienceaninjury,Kentadvisesto“alwayslistentoyourpain,from

astubbedtoetoaheadache…Ifthere’salotofinflammationatthebeginning,usealittlebitofice—butyouhavetousehotandcoldtemperaturestogetthingsmoving. Ice alone just constricts it. If you injure your feet, take hot and coldfootbaths.For your knee, hot and cold compresses.Thesewill helpget thingsmoving,justlikeanacupuncturetreatment.”Overall,Kentbelievesthatacupunctureissuitableforanytypeofinjury;just

get it treated as soon as you can. “Pain from ten years ago is kind of stuck,”

explainsKent,“andthebodyhasamemoryofit.”

YOGAYogacomesfromthesanskritwordyuj thatmeanstoconnect, joinorbalance.It’sacompletesystemthatcanhelphealthemind,bodyandspirit.JonKabat-Zinn,Ph.D.,authorofFullCatastropheLiving:UsingtheWisdomofYourBodyandMindtoFaceStress,Pain,andIllness,explainsthatpracticinghathayogaonaregularbasiscancounteractneuromuscularatrophy.Justmakesureyoufindayogainstructorwhowillsafelyguideyou.“Someyogaposesaretooadvancedandtheycancreatefurtherinjury,”explainsyogiShambunataSaraswati.“Ifyousuffer from hypermobility, such as toomuch flexibility, youmay damage thejointbyoverstretching.Damagetosoft tissuecanoccurovertime,evenifyouaren’tawareofit.Youmaynotknowthatyou’reexceedingyourlimitsuntilyouexperiencephysicalpainorinjury.”

STRENGTHTRAININGFrom the perspective of strength training, it’s normal to have some pain.However,accordingtopersonaltrainerColinCampbell,“what’sreallyimportantistheabilitytodistinguishbetweeninjurypainandrecoverypain.Ifweweretodiscuss where it’s appropriate to feel pain, the joints are most likely not theappropriate places to feel pain on a regular basis. Pain within the joints,ligaments and tendons, particularly when it comes with an undue amount ofswelling,isn’tgood.Ifyouavoidmovingthejoint,thereshouldn’tbejointpainwhenatrest.Ifyoudohavejointpainwithoutmovement,it’slikelythatyou’veinjuredthejoint.”However, if yourmuscles ache for longperiods of time, this could indicate

physicaldamage.Campbellexplains:“Inthiscase,ifit’ssoseverethatitlingersformorethanseventy-twohoursafterworkingout,chancesareyou’vestrainedorsprainedthemuscle—whichisamoreseriousinjury.Researchers Rebecca Seguin and Miriam Nelson at Tufts University

completed a strength-training program with older men and women who hadmoderatetosevereosteoarthritisintheirknees.Theresultsofthissixteen-weekprogramindicatedthatstrengthtrainingdecreasedpainby43percent,increasedmusclestrengthandgeneralphysicalperformance, improvedclinicalsignsandsymptomsof thedisease, anddecreaseddisability.The studyalso showed thatstrength training was just as effective as medications in easing osteoarthriticpain, and in some cases itwas evenmore effective. Similar results have beenseeninpatientswithrheumatoidarthritiswhoengagedinstrengthtraining.

It’salsoessential tolearnfromapersonal trainerwhenyoushouldrestafteran injury. If you don’t allow your muscles to rest between training sessions,explainsBradWalker,authorofTheAnatomyofSportsInjuries,youcouldfaceovertraining. In this case, your body won’t be able to repair properly frominjuries,whichleadstoevenmoredamage.

WRAP-UP

•YouwillneedtoaddressalingeringinjurytoensurethattheMTHIplanwillmeetyourexpectationsofpainreduction.

• It is always better to be physically active, as sedentary individuals canexperiencemorestructuralimbalancesduetoalackofmuscletone.Everyoneexperiencesinjuriesforanumberofreasons,includingalackofstrengthandnotwarmingup.However,it’snotuncommontobeinjuredfromaneverydaytaskduetopoorposture.

•Forpainthatisn’tsevere,youcanpracticeRICE.However,seekthehelpofaprofessional if the pain continues for more than seven to ten days and younoticeswelling.

•Therearemanytreatmentstochoosefromindealingwithpain.Someoftheseinclude physiotherapy, massage therapy, osteopathy, chiropractic care,acupunctureandstrengthtraining.

•Everyonehasadifferentexperiencewithtreatinginjuries.ThemodalitiesI’vefeatured have similarities and differences, so it’s always best to get yourquestionsansweredbycertifiedprofessionalsintheirrespectivefields.

“Everything I eathasbeenprovedby somedoctor or other to be a deadly poison, andeverythingIdon’teathasbeenprovedtobeindispensable to life…But I gomarchingon.”

—GEORGEBERNARDSHAW

CHAPTER7

HEALINGSTARTSWITHTHEGUT

YOURSTOMACHISONGUARD!Morethan110millionpeopleinNorthAmericahavedigestiveproblems.Ifyouare one of those people, youmay tolerate the symptoms because you tend tothink the discomfort will pass. However, when a digestive problem becomeschronicandserious,itcanwreakhavocintheentirebody.I strongly feel that fixing the gut canhelp all chronic health problems.The

health of your gut determineswhich nutrients are absorbed andwhich toxins,allergensandmicrobesarekeptout.Poordigestionisfoundtobetherootcauseinmany diseases, ranging from allergies to arthritis, and acne to autoimmunedisorders,becausethegutplaysalargeroleinourimmunesystem.The paper-thin intestinal lining protects your entire body from the toxic

environmentinyourgut.Imagineyourbodyasafortressthat’sseparatedfromthe rest of the world by an enormous winding wall (your intestinal lining).Guards keep watch along the exterior and especially at each entrance. Yourintestines have millions of portals to absorb nutrients, so it’s important thatnothingelseisallowedtoenteryourbloodstream.Yourgutislinedwith“guard”immune cells (see this page) that communicate with the rest of your body’simmuneorgansandcells.The intestinesare the largest interfacewehavewiththeexternalenvironment. Itmakesperfectsense tohaveyourstrongestguardsprotecting the largest gateway into your body. The immune guards are veryselectiveaboutwhatsubstancesareconsideredsafeenoughtoenterthefortress.Ifanyareaofthisliningbarrierisdamaged,yourlocaldefensesareweakened

andtherestofyourimmunesystemiswarnedthatthere’sanexposedarea.Yourgutwillbecomeinflamed in thatareaandyourbodywillattempt to repair thedamage. However, while it’s being repaired, this area remains weak andvulnerabletotoxinsandparasites.Immunecellssurroundingthedamagedtissueremain hypersensitive to foreign substances to prevent your blood from beingpoisoned.Ifthedamagedareaisrelativelysmall,youprobablywouldn’tfeelverymuch

other than temporary indigestion,nauseaorbloating.Youmaynotevennoticeanythingatall.If thedamageisalittlemoresevereorif it’spersistentenoughthatthebodycannothealitselfproperlyaftereachassault,youwillverylikely

develop some sort of intestinal or digestive imbalance.For example, youmaystarttonoticethatyouburpalotafteramealorperhapsyoudon’tdigestmeataswellasyouusedto.Youfeelfullaftereatingasmallmeal,experiencediarrheaorconstipationmorefrequently thanbefore,orcertainfoodsstart tomakeyoufeeluncomfortable,bloatedortired.Theseareimportantsignsalertingyouthatthere’sdeepertroubleaheadunlessyoupayattentionandfixtheproblem.Youmaybeatriskofdevelopingfoodallergiesorleakygutsyndrome.InChapter3,Idescribedhowexposuretofoodallergenscancausedamageto

theintestinalliningandcontributetoleakygut.However,howdofoodallergiesdevelop in the firstplace? It’snot alwayseasy to trace theoriginand find theanswer because food allergiesmay develop for numerous reasons in differentpeople. It’s like deciding which came first—the chicken or the egg. Foodallergenscancausedamagetothegut lining,anddamagetothegut liningcancause food allergies to develop. Ultimately, the end result is the same: localinjury and subsequent inflammation in the intestines cause immune cellhypersensitivity,whichmakesyour immune systemmore likely to attack foodsubstances that are usually harmless. Damage to the intestines, by whatevercause,makes itmore likely that toxinsandpathogens from thegutareable topenetratethelining(causingmoredamage)andseepintothebloodstream.Oncetoxinsstarttoseepintotheblood,yourproblembecomessystemic.Your

entire immunesystembecomes involved in thebattle tokeepyourbodycleanand safe. If the body remains on hyperalert for a long period of time (weeks,monthsoryears)becausetheintestinesdon’thaveachanceortherightnutrientstohealproperly,yourimmunesystemwillremainhypersensitive.Astimegoeson, you will have allergic reactions to more and more foods, chemicals andenvironments;youmaybegintofeelpain,stiffnessorsorenessindifferentpartsofyourbody;youmaydevelopskintagsornoticehardlumpsoftissue(knownas granulomas) under your skin; your veins and arteries may become morevisible or bulging in different areas of your body; you may become bloatedeasilyandfinditdifficulttoreturntoamorestableweight;oryourbodyshapemaychange rather suddenlyandyourmetabolismmayseem togrind toahaltovernight.Thesearesomesignsofsystemicinflammationandtheyallstartwithweaknessinyourdigestivesystem.Everycell inyourbodycontributes to immuneprotection.Allplaydifferent

roles—someplayabiggerpartinimmunedefensethandoothers—buteachcellhastheabilitytosendanSOSmessageandwarnimmuneguardsthataninvaderisintheirmidst.Youwanttomakesurethattherearenofalsealarms—thateachtime your immune guards are pulled into action, they are eliminating a realintruderandnotaharmlesssubstance.

Immune defense requires a lot of resources: energy, vitamins, minerals,antioxidants and other nutrients. If you are always fighting, you divert yourbody’s resources from other functions such asmetabolism, growth and repair.Whenthere’sconstantinflammationraginginyourtissues,youliterallydepleteyourself, and your immune system is unable to regulate itself. Generating atemporaryandhealing inflammatory response is supposed tobe followedbyatermination of this inflammation. The body must be allowed to return to anormal and balanced state, known as homeostasis. However, with constantinflammation, your immune system isn’t able to “turn off” the inflammatoryresponse inoneregionof thebodybefore it’salertedoncemore that therehasbeen a breach in defenses elsewhere. A state of chronic, low-grade systemicinflammation develops and eventually a name (for example, arthritis,cardiovascular disease, clinical depression, diabetes, fibromyalgia, tinnitus orcancer) can be given to the definable set of symptoms you begin to show.Astudy published by C. Cuvelier and others reported that arthritis patientsexaminedbycolonoscopyhadchronicintestinalinflammation,eveniftheywereunawareofthedistressintheirgut!Cankersores inyourmouthandulcers inyourstomachandsmall intestines

aresignsofadamagedgastrointestinallining.Polypsareasignthatwhenyourbodyattemptedtohealthisdamagedtissue,itshealingmechanismsweren’twellregulated. These are early signs of an immune system that is depleted,imbalancedandinneedofyourattention.

CONSIDERTHE“PROS”Wehaveoveronehundredtrillionbacterialivinginourdigestivesystem.That’sfourpoundsofhealthy“bugs”hangingoutallalongthedigestivetractfromthemouthtothestomach,smallintestinesandcolon!Weneedthesebacteriatobehealthy;it’squiteasymbioticrelationship.(Symbiosisdescribestherelationshipbetweentwoormoredifferentorganismsthatlivetogether.)

MAJOR CULPRITS THAT DAMAGE THEGASTROINTESTINALLINING• A low-fiber, high-sugar, diet of processed foods that causes thewrongbacteriaandyeasttogrowinyourgut•Excess consumptionof acidic foods, suchas coffee, alcohol,whitevinegar, soft drinks, citrus fruits and tomatoes, aswell as very spicy

foods, especially when eaten in combination with sugar and otherrefinedcarbohydrates•Eatingordrinkingveryhot foodsordrinks that literallyburnyourgutlining• Overuse of medications that damage the gut or block normaldigestivefunction;forexample,acidblockers(Prilosec,Nexiumetc.),anti-inflammatorymedication(Aspirin,AdvilandAleve),antibiotics,steroids,hormones(oralcontraceptives,hormonereplacementtherapyandinvitrofertilization–supportingdrugs)andantihistamines•Undetectedgluten intolerance, celiacdiseaseor low-gradeallergiestofoodssuchasdairy,eggs,corn,soyornuts•Unbalancedgutflora,withinadequateamountsofbeneficialbacteriarelativetopathogenicbacteria,yeastsandfungi• Toxins such as heavymetals (especially mercury that has leachedfrom dental amalgams) and those produced frommolds or intestinalpathogens•Lackofadequatedigestiveenzymefunction,whichcanresult fromusing acid-blocking medication, having a poor diet, inadequatelychewingfood,overeatingorbeingdeficientinzinc•Stress,whichcanalter the intestinalnervous system,causea leakygutandchangethenormalbacteriainthegut•Intestinalparasites,suchasworms,amoebas,Giardiaspp.,etc.

People with inflammatory bowel diseases have lower numbers of friendlybacteria,soincreasingprobioticsisessentialtohealingintestinalinflammation.Iwas once one of the people who ignored nagging digestive complaints—I’maskingyoutomakeawiserchoice.Ifyoucanstopinflammationearly,you’llbeable to repair your gut, increase absorption of nutrients and overcome manyhealthchallenges.Lacto-fermented foods contain beneficial bacteria that assist in immune

defenseandthedigestionoffood.Thetableabovelistsvariousfoodsthat,oncefermented,areexcellent sourcesofprobiotics.Eata selectionof thesedaily tohelpreplenishyourgut.AvoiddairyuntilyouhavecompletedstepsonetothreeoftheMTHIplan.

PROBIOTICS:CERTAINSPECIESANDSTRAINSOFBENEFICIALBACTERIATHATSUPPORTYOURHEALTH

SOURCE HEALTHBENEFIT•Probioticsupplements

Fermentedfoods:•Buttermilk•Cheese•Kefir•Yogurt•Quark•Kimchi(cabbage,radish/daikon,scallion,cucumber;orbrinedanchovy,brinedshrimp)•Vinegar-freepickle(carrot,beet,cucumber)•Poi(taroroot)•Sauerkraut(cabbage)•Douchi(blackbean)•Miso(soy,redbean)•Natto(soy)•Amazake(rice)•Injera(teffflour)•Miso(barley,rice)•Paocai(ricecongee)•Sourdough(grainflour)•Natadecoco(coconut)•Siciliangreenolives•Rakfisk(Arcticchar,trout)

•Produceenzymestodigestfood•MakevitaminsB1,B2,B3,B5,B6,B12,folicacid,biotinandK2•Increasetheabsorptionofnutrientsthroughtheintestines•Actasacriticalcomponentoftheintestinalimmunesystem•Supporthealthofintestinalmucosa•Produceantibacterial,antiyeastandantifungalcompoundstokilloffpathogenic(bad)bacteria,yeastsandfungi•Physicallycrowdoutintestinalpathogens•Decreasetheleveloftoxinsintheintestines

PREBIOTICS:NUTRIENTSTHATFEEDPROBIOTICS,INCLUDINGINULIN,FRUCTOOLIGOSACCHARIDES(FOS)ANDARABINOGALACTANSOURCE HEALTHBENEFITArtichokes•bananas•burdockroot•chicoryroot•garlic•honey•leeks•onions•wholegrains

•Providefoodforprobiotics•Improvemineralabsorption

GETTINGFRIENDLYWITHBACTERIAWhilewearearmedwithabrigadeofbeneficialbacteria,wearealsohometovarious other yeasts (for example, candida), bacteria (for example, variousstrains ofE. coli) and fungi that constantly vie for more living space in ourbodies. Probiotics are the soldiers we want to keep in command. If theirpopulationsremainstrong,thentheothermicroorganismsarerelativelyharmlesslivingonthesidelines.Ifourlegionofprobioticseverstartstowaneinnumberorstrength, the“bad”yeasts,bacteriaandfungiarereadyto takeadvantageoftheopportunitytoincreasetheirnumbersandriseinpower.Whenourprobioticsarepushedoutoftheirterritory,wesufferdysbiosis(animbalanceinthehealthymicroflora) in the digestive tract, infectious diarrhea and vaginal yeastinfections.Even though probiotics permanently reside in our intestines, our food and

lifestylechoiceswillaffecthowwell they thrive.All theculprits thathave thepotential to directly damage our intestinal lining may also harm our friendlyprobiotics.Excessiveuseofantisepticspraysorsoaps,andexposuretotoxinsinour food and environment can also alter thepopulationsofmicroorganisms inourintestines.How do you prevent an imbalance between the probiotics and other

microorganisms in your gut? Replenish your probiotics with good dietarysourcesandmaintainadietandlifestylethatsupportstheirhealth.Whenyouseeprobiotic foods advertised, it’s easy to think that they are all the same. Sadly,theyaren’t.Someproductsdazzleyouwith the enormousnumbersofbacteriatheycontain.However, thenumberofbacteria inaproduct likeyogurt canbemisleading.Iftheyogurtdoesn’tcontainastrainofbacteriathathastheabilitytopermanentlycolonizeandeasilyreproduce inyour intestines, then itwillbelesseffectiveathealingandprotectingyourbody.Even more important is the kind of environment that you have in your

intestines. If your intestinal tissues are inflamed, ulcerated or infected withparasitesthenyou’llneedtotakeveryhighdosesofspecificprobioticstrainsforanextendedperiodoftime.Differentprobioticstrainsarerequiredtodealwithdifferentintestinalneeds.The most extensively researched probiotics are Lactobacillus and

Bifidobacteriumspecies.Theseprobioticsproduceandreleaselacticacidwhentheydigestcarbohydrates.Thislacticacidhelpstoincreasethebioavailabilityofnutrients (that is, theamountofminerals,vitaminsandothernutrients that areavailable for your body to absorb) that require an acidic environment to beproperly absorbed by the intestinal tissues (for example, calcium).Without ahealthypopulationofbeneficialbacteria,theenvironmentinyourintestinesmaynotbeoptimalfornutrientstobeproperlyassimilated.

WHATISASTRAINANDWHYDOESITMATTER?Asfarasprobioticsareconcerned,differentstrainsorsubtypesaredifferentiatedbased on their genetic variation. Just as different breeds of horses havedistinguishingattributes,sotoododifferentstrainsofeventhesamespeciesofbacteria.Thereareover fourhundredspeciesofmicroorganisms in thehumandigestive tract.Eachstrainhasdifferent functions, inhabitsdifferent regionsofourbody,isusefulinthetreatmentofspecificailments,andcanbeparticularlyeffectiveinkillingofforcontrollingthepopulationofdifferentparasites.

WHENFOODISCARRYINGBAGGAGE!Food poisoning is actuallymore common than you think.Youmay think youhavethestomachfluwhen,infact,youhaveamildformoffood-borneinfectionthat is causing your stomach major distress.What people commonly call thestomachfluisactuallyaformofgastroenteritisorinflammationofthestomachand intestines (the gastrointestinal tract). Gastroenteritis may be caused by avirus, bacteria or parasite contracted from spoiled food or unclean water.Keepingahealthyandrobustpopulationofprobioticsinyourgutwillincreaseyour ability to fight off such harmful invaders. It’s nearly impossible tocompletelyavoidexposure topathogensandparasites; themore importantandrealisticstrategiesare tosupportyour immunesystemandkeepyourdigestivesystem strong. The following table provides information about common foodpathogensandwaysyoucanpreventbacterialfoodpoisoning.

RECOMMENDATIONSFORKEEPINGTHEPROS INYOUR

GUTTo maintain the good bacteria in your gut, follow theserecommendations:

•Cutoutrefinedsugarsandprocessedcarbohydrates,astheytendtofeedtheharmfulbacteriaandyeastsinyourbody.•Avoidantibioticswheneverpossible.Ifyouhaveaseriousinfectionthatrequiresantibiotics,besuretofollowupyourcourseoftreatmentwithamonthofprobioticsupplements.Thiswillhelpyourgutrecoverfromhavinglostthegoodbacteria(whicharekilledoffalongwiththeinfectiousbacteriatheantibioticswereintendedtoeliminate).• Avoid drinking chlorinated water because it kills good bacteria inyour gut. Filter your drinkingwaterwhenever possible. If you don’thaveawaterfiltersystem,youcanboilwaterpriortodrinkingorleavean uncovered glass bottle of tapwater on a countertop overnight toallowchlorinetoevaporate.•Ifyouaresensitivetomilk,youmayfindthatyoucantolerateabitof unsweetened organic goat or sheep yogurt after step three of theMTHIplan.Goodbacteriacreate lactase,whichhelps tobreakdownthelactoseinmilkproducts.•Consumelacto-fermentedfoods,suchasthoselistedinthetableonthispage.•Takeahigh-qualityprobioticsupplement(someofthemosteffectiveonesrequirerefrigeration,butifyouaretravelingbringsomethatwillstay fresh without refrigeration). Increase your dose when yourimmunesystemisdownandyoufeelaninfectionstartingtodevelop,andwhenyoueatoutortravel.

Symptoms of food poisoning can vary. One individual may experiencedifferentsymptomsfrombeinginfectedbythesamebacteriaatdifferenttimes.Common symptoms include upset stomach or nausea, intestinal or abdominalmuscle cramps, diarrhea (which may contain blood), fever or headache.Symptoms of food poisoning can show up within hours of consuming thecontaminated food or after several days,making it hard to isolatewhich foodcaused the infection.Withmildcasesof foodpoisoning,you likelywon’t feelsickforverylongunlessyoualreadysufferfromaweakorchronicallyinflamed

gut.However,evenamildcaseof foodpoisoningwillkilloff importantgoodbacteria in the gut, so each food-borne infection should be taken seriously.Increasingyourintakeofprobioticsusuallysufficestorebalanceyourgut.AsIexplainedinChapter1,oneofthemainculpritsbehindinflammationis

an infection that originates in the intestines. I think thatmy serious intestinalproblemsstartedwhenIwasbackpackingthroughAsia.Iatesomebadseafoodthatwasstoredinafreezerthathadelectricityforonlytwelvehoursadayduetopowershortages.IgotsuchabadcaseofbloodydysenterythatIcouldn’tdigestfoodproperlyforsixmonthsanddevelopedaprofoundallergytogluten.Ifyoufeel unusually ill after consuming pork, beef, chicken, mushrooms, shellfish,sprouts, or food from a salad bar or buffet, youmay need immediatemedicalattention.It’simportanttoflushoutthetoxinsthatinfectiousbacteriaandotherparasitescanproduce.WhenIhadfoodpoisoninginThailand,Iwaitedtoolongbefore going to a clinic and, as a result, putmyself in danger. I couldn’t holddown water without vomiting, I became dehydrated, and I developed adangerously high fever. If you have even the slightest concern, seek medicalattention.Youmayrequireintravenousfluidstocompensatefortheelectrolytesandfluidsyouloseduetonausea,vomitingordiarrhea.If you have only a mild case of food poisoning and you can drink fluids

without vomiting, then re-hydrate with a basic electrolyte blend (powder orliquid) from a health-food store or drugstore. This will replace importantmineralsyoumayhavelost.Otherexcellentsourcesofelectrolytesarecoconutwater(ithasaverypleasanttasteandit’spackedwithpotassium);simplebrothmadefromvegetablesoranimalbones;orahomemadeelectrolytedrinkmadebyaddingapinchofunrefinedseasalt,adashofmaplesyrupandasqueezeoflemonorlimejuice.

QUICKTIP

Traveling abroad? Try to find an herbalist who can give you bitters thatworkasnaturalantibioticsandasadigestiveaid.

Don’teatsolidfoodsuntilthediarrheahaspassed,andgetplentyofrest.It’salsobesttoavoiddairyproducts,whichcanworsendiarrhea;foodpoisoningcancausea temporary stateof lactose intolerance.You’llusually recover from themostcommon typesof foodpoisoningwithinacoupleofdays.Thegoal is tokeepyourselfwellhydratedtoeaseyoursymptomsandhelpyourecoverfaster.Whenyoufeelyouhaveagoodappetiteandarereadytotryfoodagain,eat

small, blandmeals. Steamed rice or millet and boiled yams are an ideal firstventureintosolidfood;makesuretocheweachbiteintoaliquidpaste.Eatonlyfreshfoodthathasbeenboiledandisservedpromptly—bacteriacangroweveninrice.Iflightgrainssuchasriceormilletareinshortsupply,thenunleavened(yeast-free),gluten-freebreadthat’schewedslowlywilldo.Atthispoint,yourdigestivetractwillstillbeinflamedfromtheinfection,so

avoid spices, fats, roughage, raw foods and heavy protein until you havecompletelyrecovered.Allare toostimulatingordifficult todigestafteryou’vesuffered from foodpoisoning, so it’s best to avoid them for the first fewdaysafter your nausea and diarrhea subside. You need to consume enough starchycarbohydratesforenergy,butavoidburdeningyourdigestivesystemwithlargemeals.ThismaysoundcontradictorytotheMTHIplanbecauseIaskyoutoeatwell-

balanced meals that include protein, fiber and essential fatty acids. However,when you’re just starting to recover from an acute pathogenic infection, Isuggest you avoid fiber and other foods that are difficult to digest until thedigestive tract can tolerate them again.Until your symptoms subside, stick toovercooked, bland, and moist or soupy food. Take a whole-food formmultivitamin/mineralsupplementtohelpsupportyourmetabolismandimmunesystem.Inanemergency,drinkastrongcupofblackorgreentea(twotofourteabags

per cup) to treat severediarrhea.The tannins in tea arenatural antibiotics andthey tighten (astringe) your intestinal tissue, helping to prevent intestinalpathogensand toxins frombeingabsorbed into thebloodstream.However, toomuchcaffeineand tanninsmayirritateyourgut,so it’sbestnot torelyon thisquick fix frequently, especially if you are sensitive to caffeine. Follow withcharcoal tablets or food-grade hydrated bentonite clay. Both are sold inmanyhealth-foodstoresanddrugstores.Takethreecapsulesofcharcoal,twotothreetimes a day, or two tablespoons of bentonite clay away from food andsupplements, forup toaweek.Charcoalandclaywill soakup toxinsplus theoffendingbacteriaorparasitesandhelpyourbodyeliminatethem.Aftertakingeitherremedy,makesuretodrinkatleasttwotothreeglassesofwarmwatertoavoiddehydratingyourintestinesfurther.

FOODPOISONING:ANOUTLINEOFBACTERIA

DININGOUTANDTRAVELINGWhenyou’reeatingout,hold thestarch(this includesbread,pastaandpotato)and substitute with steamed vegetables, such as broccoli or green beans.Dependingonwhatyouorder,youmayfind thebest restaurants todineatareJapanese, Thai, Korean, Greek, Russian, Polish, Italian, Ethiopian, Indian, orvegetarian restaurants that serve healthier choices than the standard NorthAmericancuisine.Askyourservertoholdthesaucesoyou’llavoiddairy,poor-qualityfats,sugarandwhitevinegar.Dressyourgreenswitholiveoilandlemon

juice.When you travel, especially to exotic destinations, bringing probiotics with

youisessential.Makesureyoubringagood-qualityprobioticsupplement thatdoesn’t require refrigeration. While the locals have been acclimatized to thebacteriaintheirfoodandwater,travelersmayfinditcausesdiarrhea.Whenyoureturnhomefromyourtravels,makesuretobuyahigh-doseprobioticandtakeitdailyforatleastonemonth.Seethechartonthispageforsomeguidelinestohelpyoumakesafefoodchoiceswhileyoutravel.Manypeoplefindthatbecomingvegetarianisthesafestplanwhentraveling

abroad. Ifyoudowant toeatmeat, ask for it tobepreparedwelldone.Thereshould be no visible blood in steaks or pinkmeat in chicken, as that’s whenmicrobesareattheirhighestconcentrations.Ifanyfoodsmellssouroroff,don’triskit.Chai(spicedteafromIndia)isanidealbeveragetohavewhensufferingdigestive distress, as the tea tannins canhelp slowdiarrhea and the spices areantimicrobial and support digestion. If possible, ask for it black to avoid thedairy.

DIARRHEAANDCONSTIPATION:TWOSIDESOFTHESAMECOINIf your digestive tract is irritated, then you might experience diarrhea,constipation,orboth. Ideally, thebowels shouldmoveandempty twoor threetimes a day; the stool should be bulky and soft so that it can be eliminatedwithout the need to push.When stool stays in the bowels for too long, sometoxinsarereabsorbedintothebloodandcirculatedthroughoutthebody.Toxinsfromthebloodwilleventuallydeposit inyour tissues ifyour liver,kidneyandbowels are not able to flush them fromyour bodyquickly enough.Feceswillbecomecompactedintohard,dry,pellet-likestoolsthataredifficulttoeliminate.

TRAVELGUIDELINES

SAFEFOODSTOEAT FOODSTOAVOIDBoiledorbakedgreensandrootvegetablessuchassweetpotatoesoryams

Saladorrawvegetablesbecausethewaterusedtowashthemcanbethegreatestsourceofcontamination.Potatosaladwithmayonnaisebecauseofthehighriskofbacterialcontamination.

Peeledfruitsuchaspineapple(ifcutwithacleanknife)Stewedfruit(ifstoredproperly)

Berriesorthin-skinnedfruitsuchaspears,especiallyiftheskinisbruised.It’simpossibletowashawaymicrobesoncetheyburrowthroughtheskinintothefruit.Precutmelonormelondrinks.Thesecanharborhighmoldandbacteriacounts.Freshfruitdrinksorjuicesbecausetheycanbemadewithcontaminatedwater.Strawberryorberrybardrinksbecausetheycancontainbacteria,eveniffrozen.

Freshlycookedwholegrains(wholerice,millet,etc.)andcrackersorflatbreadsmadefromthesegrains

Leftovercookedgrains.Leftoutintheheat,thesecanformmold.Cookriceandothergrainsfreshforeachmeal.

Eggs(boiled,scrambledorasanomelet) Raweggs,liquidyolkandsunny-side-upeggs(couldcausesalmonellapoisoning)

Freshly-cookedsoupsandstews Reheatedmeatsoups,unlessrefrigeratedproperlyandboiled.Makesurethatsoupsandstewsarealwayskepthot.Ifsoupsareboiledwell,microbesarekilled.However,ifthey’releftatroomtemperatureandthenreheated,youcanstillgetsickfromthetoxinsthatthemicrobescreated—evenaftertheyarereboiled.

Fishthat’sfreshlycaught(sameday)orfrozenonceWell-cookedfreshmeat

Old,smellyfish.Avoidanimalfoodsifelectricityissporadic,asrefrozenmeat,fishordairycancausefoodpoisoning.Allshellfishbecauseofthehighriskofallergiesandparasites.Raworraremeatsandfish.

Well-cookedbeansstoredcoldtoavoidmold Beandipandotherbeandishesfromasaladbar,astheycouldbefermentingintheheat.

Theflipsideofthecoiniswatery,loosestoolsthatmaybegtobeeliminatedadozentimesaday.Diarrheacanleadtoseveredehydration,weightloss(whichismostlywater, not fat) and an electrolyte imbalance (especially of sodium andpotassium) in the blood. Some people who suffer from chronic diarrhea forseveral years begin to losemuscle tone in their intestines andmay experienceprolapse of their transverse colon (the part of the large intestine that stretchesfrom theupper right to theupper leftofyourabdominalarea, justbelowyourdiaphragm). Dr. Bernard Jensen’s classic book,Guide to Better Bowel Care,providesmoreinformationabouttheconsequencesofbowelirregularity.In both cases of diarrhea and constipation, the intestines are irritated and

inflamed.Youcanseefromthechartbelowthatsomefactorsoverlap—theymaycauseeitherdiarrheaorconstipation.Yourdietandhydration,levelofphysicalactivity, lifestyle, personal history, emotions and personality will determinewhetheryourgutrespondstothesefactorswithloosebowelmovementsorwithnoneatall.Tohelppreventandtreatdiarrheaorconstipation,Isuggestthateverydayyou

drink at least six to twelve glasses of fluid such as water, diluted andunsweetened fruit or vegetable juices (except prune juice, which naturallycontains high amounts of sorbitol), veggie broth, diluted plain gelatin or bonebroth, and herbal teas such as ginger root. These fluids will help to replaceelectrolytes and water-soluble nutrients in people who suffer from diarrhea,while helping to flush toxins and soften stools in people who suffer fromconstipation.Inbothcases,drinkingthesefluidsthroughoutthedaywillhelptosootheandalleviateintestinalinflammation.

DIARRHEAMAYBECAUSEDBY: CONSTIPATIONMAYBECAUSEDBY:•stress•spicyfood•excessiveperistalticmovements(forexample,IBSpatients)

•osmoticdiarrhea*•imbalancedintestinalflora(suchascandidainfections)•fruitswithinedibleorunchewedseeds•exposuretoafoodallergen•foodpoisoning•somemedications•extremelyhotweather•highconsumptionofalcoholorcoffee•toomuchfiber•irritabilityoremotionalstress

•dehydration•insufficientdietaryfiber•high-fatfoods•reducedperistalsis•foodsthatareastringentorspicy•lowphysicalactivity•overeating•noteatingenough•somemedications•irritabilityoremotionalstress•exposuretoafoodallergen•livercongestion(whichcausesadecreaseintheamountofbileproduced)•cholecystitis(inflammationofthegallbladder)•ignoringtheurgetoevacuatethebowels•imbalancedintestinalflora(suchascandidainfections)•stress•physicalobstruction

*Occurswhenahighamountofwaterisdrawnintothelargeintestines.Thiscanhappenwhenthere’sanexcessiveamountofafoodorsubstanceintheintestinesthatcan’tbecompletelydigestedorabsorbed;forexample,lactose,vitaminC,magnesiumsalts,improperlydigestedfoodsorsugaralcoholssuchassorbitolandmannitol.Someintestinalparasitesmayalsocauseosmoticdiarrhea,ascananovergrowthofunfriendlybacteriaorconsumingahighamountofprobiotics.

Supporting your liver and gallbladder with vegetables such as beet root,broccoli,burdockroot,carrot,daikon,dandelionleafandroot,garlic,kale,onionandradishwillhelp to regulateyourbowelmovements.Lemonand lime juicealsohelpstimulatebileproduction.Liverbileisanaturallubricantandnature’sbestin-houselaxativeforthebowels.

Somepeoplewithchronicdiarrheaorconstipationmaybesufferingfromaninability tobreakdownsimplecarbohydratessuchas fructose,sucrose, lactoseorcomplexcarbohydratessuchasthosefoundingrainsandbeans.Mostoften,thistypeofintoleranceiscausedbyinsufficientamountsofenzymes,whicharerequired to properly digest these nutrients. If you’re not experiencing positiveresults with increasing andmoderating your fluid intake, consult the SpecificCarbohydrate Diet™ in the book Breaking the Vicious Cycle, by biochemistElaineGottschall. I’vecompiledashort referencechartwith recommendationsthatmayalsohelpsootheyourintestinaltroubles.

DIARRHEAVERSUSCONSTIPATION

FOODSTOAVOIDDIARRHEA CONSTIPATIONEliminatefoodshighininsolublefiber,whichcanirritatetheintestinesandworsendiarrhea.Thesefoodsincludebrancereals,unrefinedgrains,isolatedgrainbran(forexample,wheatbran,oatbran,etc.)andgranola;rawvegetables;whole-kernelcorn;whole,unsoakednutsandseeds;driedfruit;andfruitwithsmallseeds(suchasstrawberries).Removetheskins,seedsandmembranesfromfruitsandvegetablestomakethesefoodseasiertodigest.Fat(especiallycookedfats)mayirritatethegut;avoidfriedorgreasyfoods,andremovevisiblefatonmeat.Eliminatemilkandmilkproducts.Veryspicyfoodsmayalsocausediarrheaandinflamethegut;minimizeoravoidthesealtogether.Avoidallallergyfoods.

Avoidprocessedfoods,asthesearemostoftendevoidoffiberandnutrients.Minimizeoravoidrefinedcarbohydratesthatimbalanceintestinalbacteria.Constipationwillalreadycontributetoovergrowthofunfavorableyeasts(suchascandida)andbacteria,sotakeextracaretoavoidyeast-promotingfoods.Eliminatefoodshighinhydrogenatedoilsandanimalfats,astheystressthedigestiveorgans.Eliminatemilkandmilkproducts,whichcancauseconstipation.Refrainfromeatingfoodsthatareveryastringent,suchascitrus,unripefruitsandtea.Avoidallallergyfoods.

LIQUIDSTOAVOIDDIARRHEA CONSTIPATIONLimitoravoidcaffeinatedbeverages,suchascoffee,colas,softdrinksandenergydrinks.Limitstronglybrewedcaffeinatedteas.

Refrainfromdrinksthatarehighinsugar,caffeineorotherstimulants,astringenttanninsorcitrus,ice-coldfluids,andnon-nutritionaldrinksbecauseallcanirritateyourintestines.

LIQUIDSTODRINKDIARRHEA CONSTIPATIONFilteredwater,vegetablebroth,herbalteas,andfreshunsweetenedordilutedfruitandvegetablejuicesarethebestfluidstoconsume.Decafteasandblack,oolongorgreentea(whichcontaintannins)mayhelpcontroldiarrhea.

Drinkwarmorroom-temperaturewater,vegetablebroth,freshunsweetenedordilutedfruitandvegetablejuices,andgentleherbalteasthatpromotebileflow,suchasdandelionrootandyellowdockrootmixedwithgingerroot.(Avoidsennaasit’shabitforming.)

NUTRIENTSYOUNEEDDIARRHEA CONSTIPATIONReplacemineralssuchassodiumandpotassium,whicharelostthroughboutsofdiarrhea.Eatmineral-richfoods.Foodsloadedwithpotassiumincludespinachandotherleafygreens,apricot(fresh),avocado,squash,allmelons,coconut,coconutwater,seavegetables,andvegetableorbonebroth.Alsotakeavitaminandmineralsupplementtoreplacethenutrientsyou’relosing.

VitaminBcomplex,vitaminC,andmagnesiumfoundinfruits,vegetables,wholegrains,seedsandbeanshavebeenshowntosupportbowelfunction.

FOODSTOEATDIARRHEA CONSTIPATIONFocusoneasy-to-digestfoodshighinsolublefiber,suchasquinoaporridge;applesauce;cookedpeas;mashedbeans;peeledrootvegetablessuchassquashandsweetpotato;brownriceormillet;brownricepasta;gluten-freecrackers;andready-to-eat,soft,sugar-freecereals(forexample,brownricecrisps,puffedquinoaandpuffedamaranth).Eatwell-cookedleafygreensifyoucantoleratethem.Bake,broilorsteamfoodinsteadoffryingorsautéing.Eateggs,fish,leanmeatsandpoultry.Unheatedomega-3-richoils(especiallyfishoralgaeoil)willhelptodecreaseintestinalinflammationandhealtheguttissue.Mixingsmallamounts(from1teaspoon/5mLto1tablespoon/15mL,dependingonyourtolerance)ofrawflaxseedoilwithyourmealsmayhelptominimizeyourdiscomfort.

Increasehigh-fiberfoodssuchasrootvegetableswiththeirskins;teff,amaranth,quinoaandbuckwheatporridge;brownriceandotherwholegrains;beans,lentilsandpeas;freshordriedfruits(particularlyiftheskinsareeaten;makesuretothoroughlysoakdriedfruitsinwarmwaterbeforeeating),leafygreenvegetables(raworsteamed);seavegetables;soakednutsandseeds.Bake,broilorsteamfoodinsteadoffryingorsautéing.Eatmoderateamountsofeggs,fishandpoultry.Limitleanmeatintake.Rawoilsrichinessentialfattyacids(especiallyomega-3s)willhelpdecreaseintestinalinflammationandhealtheguttissue.

Note: If you experience constipationor diarrhea formore thanoneweek, youshouldconsultyourhealth-careprovidertodeterminethecauseofyourproblem.

QUICKTIP

Peoplewhoeatplentyofhigh-fiber foodsusuallydon’thaveconstipationproblems.Whiletherecommendationis25to40gramsoffiberaday,the

NationalCenterforHealthStatisticsrevealsthatNorthAmericansgetonly5to14gramsperday.

HOWMUCHFIBERISTOOMUCH?Peoplewhosufferfromirritablebowelsyndrome(IBS)orinflammatoryboweldisease (IBD, which includes ulcerative colitis, diverticulitis and Crohn’sdisease)maybeadvisedbytheirdoctorsordieticianstoavoidwholefoodshighin insoluble fiber. There are two kinds of fiber: soluble fiber (such as inulin,pectin and mucilage) which breaks down in water and can slip through thedigestivetractfairlyeasily,andtheroughandbulkyinsolublefiber(forexample,the bran ofwhole grains and the skins of beans, seeds, nuts and fruit),whichdoesn’tdissolveinwaterandthereforescrapesthroughthedigestivetract.Mostrawfoodsarehighinbothsolubleandinsolublefiber,whichiswhynoteverypersoncantoleratethem.Ifyouhavezerodigestiveirritation,thenmoderateamountsofinsolublefiber

canbeaneffectivenutrientforeliminatingwaste.However,ifyouhaveseriousdigestiveinflammationsuchasIBSorIBD,thentheotherwisecleansingactionofinsolublefibercanactmorelikesandpaper.Inthiscase,youmaybebetteroffconsuming foods that contain gentle fibers like the soothing and healingmucilageofseedssuchasgroundflax,chia,andcookedamaranthorteff.Fiberis an incredible nutrient for cleaning out toxins, balancing hormones andregulatingbloodcholesterol.Ifyou’replanningtoincreasetheamountoffiberinyourdiet,youmustdoit

slowly.Whetheryouhaveanintestinalconditionornot, theinnerliningofthegastrointestinaltractistenderandcanbeeasilyirritatedbyasuddenincreaseinfiber(especiallytheinsolublekind).Alsomakesuretodrinkplentyofwarmorroom-temperaturewaterthroughoutthedaytosoftenthefiber.Avoidverycoldfluidsbecausetheycancauseintestinalmusclestospasm,becomeimmobileorcontractoutofsynch.Ifyoursymptomsimproveorbowelmovementsbecomemore frequent, softer and easier to pass, then you can gradually increase yourintake.Ifyoursymptomsworsenoryouexperiencebloatingorcramps,decreaseyour intake and/or increase your intake of fluids (especially warm water orherbaltea)throughouttheday.Ifyouhaveadigestiveillness,it’simperativethatyouknowthequantityand

type of fiber you can handle. You may need to make slight modifications tosomerecipesintheMTHIfoodplantosuityourtolerance.Forexample,somepeopleareparticularlysensitivetowholeseeds,suchasthosefoundinberries,becauseunchewedseedscanbeabrasiveorgetstuckinthefoldsoftheintestine.

If the digestive tract is inflamed and overwhelmedwith rough fiber, then thevalve separating the small and large intestinesmay swell. The result can be anaggingconditioncalledileocecalvalvesyndrome.The ileocecal valve is locatedwhere the small and large intestinesmeet. It

allowsdigestedfoodtopassfromthesmallintestineintothelargeintestine,anditblockswastefrombackingintothesmallintestine.It’ssupposedtobeaone-way valve. However, when it’s stuck open (for example, if this area of theintestinesbecomesinflamed),wasteproductscanremaininthesmall intestine,disturbingdigestionandcausingtoxinstoaccumulate.Theunderlyingcausesof ileocecalvalvesyndromemaybeeating toomuch

dietary fiber, dehydration, overeating, emotional distress, food allergens andunchewedfood.Torecoverfromthissyndrome,avoidtheallergy-inducingandirritating foods outlined in theMTHI plan, such as alcohol, chocolate, coffee,refined sugar and cayenne peppers. For some people, avoiding raw foods isnecessarytohelpthevalverecoverbecausecookingsoftensplantfiber.Themedicalprofessionmayoverlookileocecalvalvesyndrome.Ifyouhave

digestive symptoms that are relieved by avoiding the foods I listed, considerseeinganaturopathoraholisticnutritionistwhocanadviseyouhowtoadapttheMTHIplan to suityourneeds.For fastpain relief, achiropractororosteopathcanprovidetemporaryrelieffromsymptoms.Acupuncturetreatmentsmayhelptocorrecttheproblem.

RELIEVINGDIGESTIVESTRESSPerhaps you don’t suffer from ileocecal valve syndrome, but you may stillexperienceoccasionalorfrequent intestinaldistress.Howmanytimeshaveweeaten and drunk so much that it actually hurt to move? The redefinition ofindulgence startswith embracing the dictumwe becomewhatwe eat.Brad J.King,afitnessandnutritionexpert,explains,“Wemaybemakingfoodchoicesunconsciouslyinanefforttosatisfyaneedthatisnottangibleatthetime.”Forthatreason,weneedtoplanaheadinordertoavoidcravingsthatmayappeartobethebody’scriesforcertainnutrientsbutare,infact,falseintuitions.Therearesomanynatural,healthyandeasywaysyoucanrelievethepainin

yourgut.Here’s thesimplestmethod: takeyour timewhenyou’re tastingyourfood. According to Leslie Beck, R.D., it’s best to “chew foodsthoroughly…poorlychewedfoodsaremoredifficulttodigestandmayleadtointestinaldiscomfort.”Chewing your food slowly also relaxes your entire nervous system so you

won’t be in “fight-or-flight” mode while you’re eating. Chewing rapidly and

swallowingquicklysignalstoyourbodythatyou’reinarushandhavenotimetoeat(ordigest)properly,orthatyou’reanxiousandnervous.Eitherway,you’restimulating your adrenals to secrete adrenaline. This hormone literally shutsdown your digestion by shunting blood away from your gastrointestinal tract.Chewingthoroughlyalsohelpsyoutoenjoyflavorsandavoidovereating.Keepyourmindandyourthoughtscalm;eatinarelaxedandconduciveenvironment.Foodtemperaturewillalsoaffectyourdigestion.Enzymefunctionisaffected

by temperature—some enzymes stop working at very high or very lowtemperatures. Very hot foods and drinks can also scald your intestinal lining,makingyouvulnerabletopathogensandtoxins,andtodevelopingulcers.Ice-cold foodandbeveragescancauseyour intestinalmuscles tospasmand

cramp. This may either stimulate peristalsis (potentially causing diarrhea) ormakethesmoothwave-likeactionofperistalsisgrindtoahalt(contributingtogasandconstipation).

MODIFICATIONSTOTHEMTHIPLANIf you suffer from ileocecal valve syndrome or any inflammatorybowel disease such as ulcerative colitis, diverticulitis, ankylosingspondylitis or Crohn’s disease, you will have to make foodmodifications to theMTHIplan. I suggest you reduceor completelyeliminate(dependingontheseverityofyourcondition)foodshighinroughagesuchasrawfoods,wholenutsandseeds,wholegrainsandpopcorn. You also may need to reduce starch found in beans, soconsultanaturopathicdoctorforguidanceandspecificprotocols.Eatfruits and vegetables fully cooked to soften them, and avoidswallowinginedibleseedssuchasthoseinberries,tomatoes,peppers,eggplants,cucumbersandgrapes.Blendnutsandseedsintobutterstoease digestion. You may need to completely avoid strawberries,raspberries, blueberries and related fruits. Eat soupy dal (split beansand peas with the outer skins removed) instead of whole legumes.Eliminatespicyfoodsandavoidstimulantssuchasalcohol,cocoaandcaffeine. Blending your food into a hearty soup may help improveyourdigestion,sootheyourintestinesandhelpcalminflamedareas.

FOODSTHATCOMPLEMENTSometimeschewingwellandeatingwarmfoodsisn’tenough.Youmayneedtopackdigestiveenzymesupplementsthenexttimeyourfamilygetstogetherforapotluck or buffet! Eating a mixture of different foods can overwhelm yourenzymereserves—arecipeforbloatingandgas.Ifyourstomachissensitive,tryto minimize your number of food choices in a single meal to enable yourdigestiveorganstorespondadequately.Tryconsuminggingerroot, turmericorrawparsleywithmealssince thesecontainnaturalenzymes thatcansootheanupset stomach. Eating a small serving of fresh ripe papaya or pineappleapproximately one hour after a meal will also help support digestion, sootheinflammationandpromoteperistalsis.Ifyousufferdigestivedistresssuchasheartburnornauseaafterameal,orif

you suffer from diarrhea, constipation or ileocecal valve syndrome, thenseparating food types can help your body digest properly. By following theguidelinessetoutinthefollowingchart,youcanpreventunnecessarystressonyourdigestivesystemandallowyourguttissuetoheal.Here’showtousethechart:

•YoucancombinethefoodslistedundercolumnsAorB.•YoucancombinethefoodslistedundercolumnsBandC.•Don’tcombinethefoodslistedunderAandC,unlessyouhaveexcellentdigestion.Eventhen,it’sbesttomaintainawarenessoffoodcombinationstoavoidstrainingyourdigestiveorgans toooften.Noone issuperhuman,andeveryperson’sorganshavedifferentlevelsoftolerance.•AvoidcombiningfoodswithincolumnAinasinglemeal.

FOOD-COMBININGSUCCESSTIPSThese food-combining guidelines aren’t meant to be restrictive.Proportions are important—youmay be able to occasionally toleratecombining a small servingof foods fromcolumnAwith those fromcolumnC.Useyourjudgmentandkeepservingsizeswithinthelimitsof your digestive capacity. By keeping a food diary, you’ll be abledeterminethebestcombinationsforyou.Thosewith fairlyhealthydigestive systemsmaybeable tohandle

beanandgraincombinations.Manypeoplealso find sweetpotatoorbrown rice can be eaten with fish or poultry because they’re allrelatively easy todigest.Make sure to complement thesemealswithleafygreenvegetables,herbsandspicestosupportyourdigestion.Some foods in column C are best eaten alone. Their high sugar

contentwilldecreasetransittimethroughtheintestines,affectenzymefunction and halt the proper digestion of other foods. Combiningsimple carbohydrateswithother foodswill promoteputrefaction andyeast fermentation.Eatdessert (this includessweet fruits)anhourormoreafteramealtoavoidindigestion.If you have good digestion, I suggest that you combine

carbohydrates with some form of protein, fat or fiber to reduce theglycemicindexofafood,especiallywhenyourbloodsugarislowandyou’rereachingforasweetsnack.Ifyoucombinefoods,you’llavoidan insulin spike; however, this trick comes at a cost. Proteins mustchurn in the stomach for one to five hours for complete digestion.Eating protein with fruits and sugary or floury foods can causeputrefaction,gasandbloating.Asyourdigestivehealthimproves,yourorgan health improves, and this will allow you to bend these food-combiningrulesmoreinthefuture.Fornow,avoideatingrefinedflourandsugaratanytimetomaximizeyourhealingpotential.Berriesaregenerallylowinsugar,sotheydon’tcontributetoproteinputrefactionthewayothersweetfruitsdo.Ifyouhaveweakdigestion,eatberriesaloneasyouwouldallotherfruits.Ifyouhaveweakdigestion,youmaybeproducingtoolittlestomach

acid.Avoid eating foods such as ice cream,milk, yogurt, dairy, rawtomato,cucumber,melon,rawlettuce,seaweedandcoldbeverages,asthese will further reduce your production of hydrochloric acid andcauseindigestionorirritablebowel.

To minimize bloating or gas, spice up your meals with anise orfennel seed, cinnamon, cumin, dill and turmeric. These and otherdigestiveherbswillstimulatethesecretionofdigestivejuicesandalsosettle upset stomachs. You can also drink a cup of peppermint,chamomile, ginger root or dandelion tea 30minutes after ameal forsimilarrelief.Avoiddrinkingice-colddrinksduringyourmeal.Thesewillcramp

yourintestinesandalsodecreaseyourenzymepower.Limitdrinkstoshort sips for hydration during yourmeal.Drink a glass ofwarmorroom-temperaturewater10to15minutesbeforeamealand30to60minutesafteramealtosupportsecretionofgastricacidanddigestiveenzymes.Ifyoufollowedtheseguidelinesandstillhavegasornauseaaftera

meal,lookcloselyattheingredientsofwhatyoujustate.Trytoassesswhatyoumaybesensitivetoandavoiditnexttime.

WRAP-UP

•The gut plays a large role in our immune systembecause 70 percent of ourimmunecellsarelocatedalongthedigestivelining.

• The health of your digestive lining (gut) determines which nutrients areabsorbedandwhichtoxins,allergensandmicrobesarekeptout.Poordigestionhasbeenfoundtobetherootcauseofmanydiseases,rangingfromallergiestoarthritis,andacnetoautoimmunedisorders.

•Foodallergenscancausedamagetothegutliningandcontributetoleakygut.If the damage to your digestive lining is severe, the body cannot heal itselfproperly. Damage to the intestines makes it more likely that toxins andpathogensfromthegutwillpenetratethelining.

•Ifthebodyremainsonhyperalertforalongperiodoftime,theintestinesdon’thaveachanceortherightnutrientstohealproperlyandyourimmunesystemwillremainhypersensitive.Astimegoeson,youwillhaveallergicreactionstomore and more foods, chemicals and environments; you may begin to feelpain,stiffnessorsorenessindifferentpartsofyourbody.

• Probiotics are the good bacteria that work like soldiers in the body. If their

populationsarestrong,othermicroorganismsarerelativelyharmlesslivingonthesidelines.Whenourprobioticsarepushedoutoftheir territory,wesufferdysbiosis, infectious diarrhea and vaginal yeast infections. Yeasts such ascandida,andpathogenicbacteriasuchasvariousstrainsofE.coli,constantlyvieformorelivingspaceinourbodies.

•Food poisoning ismore common than you think.Youmay believe that youhave the stomach flu when in fact, you have a mild form of food-borneinfection,whichiscausingyourstomachmajordistress.

•InflammatoryboweldiseasepatientswillneedtoaltertheMTHIplantoreducethe insoluble fiber and starch contained in some of the recipes. Sometimeschewingwellandeatingwarmfoodsisn’tenough.Ifyouareexperiencinganactiveflare-up,besuretofollowthefood-combiningguidelinesonthispage.

•Majorculpritsthatdamagethegastrointestinallininginclude:•low-fiber,high-sugar,processeddiets•excessconsumptionofacidicandspicyfoods• undetected gluten intolerance, celiac disease or low-grade allergies tofoodssuchasdairy,eggs,corn,soyornuts• yeasts, parasites and pathogenic bacteria, which includes chronic low-gradeinfectionsandovergrowth•heavymetals•stress

*Idon’trecommendthesefoods,butIknowthatsomepeoplemaystillwanttoindulgeinanoccasionaltreataftertheyfinishtheMTHIplan.

“The task ahead of us is never as great asthepowerbehindus.”

—RALPHWALDOEMERSON

CHAPTER8

THEFIVE-STEPPLAN

Thebestway tounderstand theMTHIplan is to imaginebeing takenback intime towheneveryoneatewhole foods.Unlike faddiets,especially those thateliminateentirefoodgroupssuchascarbohydratesorfats,thisprogramsimplyasksyoutoeatasyourancestorsdid,beforerefinedfoodswereformulated.Just like a child taking his first steps, it’s important to ease into an anti-

inflammatory program—andwhen I say ease, Imean it. I knownot everyonefeelscomfortableonalimitedmealplan—afterall, it’shardtoresistasliceofchocolatecakeatabirthdayparty!ThepurposeoftheMTHIfive-stepplanistoguide you into a lifestyle shift as painlessly as possible.As you look throughstepsonetofive,you’llnoticethatthisprogramissafetofollowfortherestofyourlife,butyouneedtohaveyourmind,bodyandsoulonboard.Whoknows?You might find that a treat sweetened with only raw honey will eventuallysatisfyyourdailycravingforjellybeans!Ifyou’rereadytostartanewwayofeating and living, the following step-by-stepplanwill helpguideyouonyourhealingpath.

Note:Irecommendthatyougetdietaryclearancefromamedicaldoctor(MD)oranaturopathicdoctor(ND)beforeyoustarttheprogram.TheinformationintheMTHIplaniscuttingedge,andmaybeoutsidetheknowledgebaseofsomepractitioners. If you don’t feel comfortable with your practitioner, it truly isworthfindingsomeoneyou’llfeelmoreateasewith.Ialsoaskthatyouseekprofessionaladvicetogetadiagnosisforwhateveris

causingyourpain.Youmustknowtherootofyourpaininordertohealyourselfproperly.A lotofpeople self-diagnose,but it’s important toget a fullmedicalexamination, along with blood work, and to have your serious questionsanswered.

STEPONE—GEARINGUPDuration:2weeksI’m a firm believer in the importance of setting yourself up for success. Youmust prepare for a lifestyle shift before youundergo it—thiswill prevent youfrom being overwhelmed by new food choices. Here’s a good example: the

worstthingyoucandoafteryou’velearnedthatyouhaveheartdiseaseistostopeatingregularlybecauseyou’reatalossastowhatyoushouldorshouldn’teat.As a nutritionist, I’ve had somany people inmy office in tears because theydidn’tknowwhattoeat!It’s important to not shock your body by going from one extreme diet to

another. If you always eat burgers and fries and then try a dramatic fastingcleanse, you’ll be disappointed—your system will fight the rapid change,sabotagingyourefforts.Despiteyourbestefforts,youcouldslipbacktodouble-fistingpastriesandbreadafteraweekofstrictcleansing.Abigpartofthisstepistopsychyourselfup.Todothiseffectively,cleanout

yourkitchencupboards.Yes,youheardme—just tossout theunhealthy items.Refertothefollowingchartstoseewhichfoodstokeep,whichtoeliminate,andwhat you should replace these items with. And get rid of any items withingredientsthatyoudon’tunderstand,suchasunpronounceablechemicals.Takeuptotwoweekstocutthesefoodsoutofyourdiet.Tomakethingseasier,startby eliminating the foods that you can part with easily so you don’t feel likeyou’remakinganunbearablesacrificeinstartingtheMTHIplan.Now,whenItellyoutotossoutyourfood,Idon’tnecessarilymeanforyouto

throwit in thegarbage.If it’sahealthyfoodthatyoumaywant toreintroduceaftertheeightweeksthenputitoutofsightoronanuppershelf.Ifit’sarefinedfood that’s included on the red list of theAnti-InflammatoryFoodChart (thispage)thenit’stimegetridofitsoyoucanmakeroomforhealingchoices.If you feel uncomfortable throwing away food, consider donatingunopened

foodtoafoodbank.Idon’texpectyoutogiveawayyourwinecollectionortossthecontentsofyourpantry;justremembertoavoidconsumingtheseitemsinthefirsteightweeksoftheplan.Don’tworry.We’llfillupthecupboardwithtasty,nutritiousalternatives—Ipromise!Step one encourages you to try this plan for eight to ten weeks (which is

equivalent tosteps twoandthreecombined). Ifyou’regoing into thisprogramwithouttherightframeofmind(thatis,ifyoudon’tfaithfullyfollowtheplan),youwon’tseeenoughofadifferencetostickwithitlongtermandtrulyreapthebenefits.

WHATTOTOSS

ITEM WHYTOSSIT?ARTIFICIALADDITIVES

Getridofanyboxedorprocessedfoodthatcontainsadditivesandpreservatives,suchasMSG(thefullnameismonosodiumglutamate;relatedsubstancesthatmayalsocausereactionsincludeautolyzedyeastandhydrolyzedvegetableprotein);BHA(butylhydroxyanisole)andBHT(butylhydroxytoluene);foodcoloring(whichmaybelistedbyacompletenamesuchastartrazineorbyafooddyeandcolornumbersuchasFD&CYellowNo.5);glutamate;glutamicacid;parabens;sodiumcaseinate;andmineraloil.Manyoftheseadditivescausereactionsincludingheadachesandskinrashes.

SUGARANDARTIFICIALSWEETENERS

Theseincludeaspartame(alsoaningredientinCanderel,Equal,EqualSweetandNutraSweet),acesulfame-K,glucose,high-fructosecornsyrup,lactose,maltose,mannitol,rawsugar,sorbitol,sucroseandturbinadosugar.Thesecanalldampenimmunesystemfunctionandfeedcandidaandotherunfavorableyeastsinyourdigestivesystem.Peoplewithirritablebowelsyndrome(IBS)andinflammatoryboweldisorder(IBD)shouldsticktorawhoney,asitsperoxidecontentisbeneficialinhealingulcers.Checktheingredientsinchewableandliquidsupplementstoensuretheydon’tcontainanyofthesweetenerslistedabove.

MOLDYOROLDFRUIT

Grapes,melons,raspberriesandstrawberriesharborthehighestamountofmold,soalwayskeeptheminthefridge.Avoideatingbananasandorangesuntilyouknowyou’renotsensitivetothem.Candiedfruitandpreparedfruitjuicearetooconcentratedwithsugar,soit’sbesttoeliminatethem.

ALCOHOLICBEVERAGES

Beer,spiritsandwineareladenwithyeastandarehardontheliver,whichisakeydetoxifyingorganinthebody.

SOFTDRINKSANDCARBONATEDBEVERAGES

Softdrinkscanleachcalciumoutofbones.Theyarealsofullofrefinedsugarandsyntheticadditives,suchascolor,preservativesandartificialsweeteners.

COMMERCIALLYSMOKEDANDCUREDMEATS

Bacon,cornedbeef,hotdogs,luncheonmeatandsmokedfishcontainnitrates,whicharecarcinogenic.Processedmeatsarealsoveryhighintablesalt,whichdehydratesthebodyandcausesanimbalancebetweensodiumandpotassium.Dehydrationcontributestoinflammation.

WHITEVINEGARANDVINEGAR-CONTAININGFOODS

Mostrefinedvinegarsaremadefromgrainsandcanpromotegrowthofcandidayeastintheintestinesordirectlydamagetheintestines.

PROCESSEDOILPRODUCTS

Highlyprocessedoilsareoftenchemicallyextracted,exposedtohightemperatures,bleachedandstrippedofallvaluablenutrientssuchasvitaminE.Commercialmayonnaise,fractionatedvegetableoilshydrogenatedorpartiallyhydrogenatedvegetableoils,margarine,modifiedvegetableoils,vegetableshorteningandsaladdressingsmadewithsugarandrefinedoilsshouldbeavoidedcompletely.Theprocessingthatturnsliquidoilsintosemisolidfatscreatestrans-fats(seethispage),whichincreaseinflammation.Avoidpurchasingoilsinplasticcontainers.Buycold-pressed,unrefinedoilsindark(black,brown,deepblue,greenorpurple)glassbottlesandstoretheminacool,darkplace.

COFFEEANDREGULARBLACKTEA

Thecaffeineinteaandcoffeestressestheadrenalglands,leavingmanypeoplewithanxiety,increasedsensitivitytostressandinsomnia.Stressisthegreatestenemyoftheimmunesystem.

YEAST Don’tconsumebaker’syeast,brewer’syeastorotherfoodspreparedwithanactiveyeast.Avoidallbreadandpastries.Ifyouhaveacandidainfection,youmayneedtoavoidnutritionalyeastaswell.

DAIRY Eliminatebutter,cheese(theworstkindsaremoldycheeses,suchasbluecheese,andsoftvarieties,suchasBrie),icecream,milkandyogurt.Tosspreparedfoodswithdairyingredients,suchasmacaroniandcheese.Ifyou’relactoseorcaseinintolerant,dairycancauseinflammation.

GLUTENGRAINS Avoidallbarley,kamut,oats,rye,speltandwheat,aswellastheflourmadefromthesegrains,includingpreparedfoodssuchasbread,candy,cereals,candy,maltandpasta.Glutenisoneoftheproteinsfoundinsomegrassgrainsthatcanbeverydifficulttodigestandcancausemanysensitivitysymptoms,suchasbackandjointpain,darkcirclesundertheeyes,IBSandskindisorders.Oatsandbarleymustbetestedtoensurethey’retolerated,astheycontainsomeformofgluten.

PEANUTSANDRANCIDNUTSORSEEDS

Peanutsgrowundergroundandareoftenhighinmold.Theycanbepotentialallergensbecausemoldaflatoxinsareharmfultotheliverandimmunesystem.Rancidnutsandseedscontaindamagedoilsthatpromoteinflammation.

CORN Cornisapotentialallergen.Avoidcereal,cornbread,cornchips,crackersandothersnackfoodsmadefromcorn;dextrose-sweetenedfoods;andsweeteneddrinksmadewithhigh-fructosecornsyrup.

NIGHTSHADEFAMILYVEGETABLES

Eggplants,peppers(includingpaprika,cayenneandjalapeño),potatoes,tobacco,tomatilloesandtomatoesmaycauseinflammationbecausetheycontainalkaloidsthatcanaffectnerve-musclefunction,digestionandjointflexibility.Alkaloidsareespeciallyhighinthenightshadeleaves,unripefruitsuchasgreenpeppersandgreentomatoes,andolderpotatoes.Tobaccoisalsoanightshadeplantsosmokersmaybemoresusceptibletoasensitivity.Gojiberriesarepartofthenightshadefamilyandmayirritatepeoplewhoaresensitivetoalkaloids.

PROCESSEDSOYPRODUCTS

Processedsoyfoodssuchasdairyandmeatsubstitutes(includingsoyburgers,cheese,icecream,mayonnaise,meat,milkandyogurt),soyflour,texturedvegetableprotein(TVP)andtofupromoteinflammationinpeoplewhoaresensitiveorallergictosoy.Theprocessingmethodsinvolvedinproducingtheseproductsincreasethepossibilitythataperson’simmunesystemwillreacttothisotherwisenutritiousbean.

WHATTOKEEP/WHATTOBUY

ITEM WHATTOKEEP/WHATTOBUYNATURALSWEETENERS

Brownricesyrup,coconutsyrup,honey(rawvarietiesforrawdishesandunpasteurizedliquidformsforcookeddishes),treesapsyrups(forexample,birch,maple,etc.),stevia(liquidextractorwholeleafpowder)andyacónsyruparesuitablesweetenerstohelpyoutransitionintoasugar-freelifestyle.

VARIETYOFHEALTHYOILS

Buyunrefined,cold-pressedoilsinglassjars.Forhotdishesandlow-temperaturecooking,useavocado,coconut,extra-virginolive,grapeseed,mustardseedorsesameseedoils.Forrawdressingsandcooldishes,useomega-3-richoilscold-pressedfromalgae,fishfleshorliver,seeds(chia,flax,hemp,perilla,pumpkinandsachainchi)andwalnuts.AftereightweeksontheMTHIplan,organicbutterandghee(clarifiedbutter)arehealthychoiceswheneateninmoderationforpeoplewhoaren’tsensitiveorallergictodairy.

FRESHVEGETABLES

Focus50percentofyourdietonbrightcolorsanddarkgreenvegetables(aimfor7–10servingsaday).Eatasmanylow-starchgreensaspossible,suchasbroccoli,cabbage,celery,celeryroot,chard,dandelion,freshherbs,kale,radish,snappeaandzucchini.Choosebeetroot,carrot,Jerusalemartichoke(alsocalledsunrootorsunchoke),kudzuroot,sweetpotato,taro,wintersquashesandyamassubstitutesforwhitepotatoes.IfyouhaveIBSorIBD,it’sbesttocookvegetablesuntilthey’retender.

DAIRYALTERNATIVES

Useunsweetenedalmondmilk,brownricemilk,hempseedmilkandsmallamountsofcoconutmilk.

GLUTEN-FREEGRAINS

Amaranth,buckwheat,Job’stears,millet,quinoa,sorghum,teff,wholerice(black,brown,red,etc.)andwildricearesafegluten-freeseedsandgrains.Rotateadifferentgraineachdaytoavoiddevelopinganallergy.Note:Somepeoplearesensitivetoallgrains,sokeeptrackofhowyoufeelwhenyoueatfromthislist.

MEAT Consumefree-rangeororganicchicken,eco-friendlyfish(anchovy,Arcticchar,barramundi,sardine,springtrout,tilapiaandwildline-caughtPacificsalmon),emu,lamb,turkeyandwildgame.

NUTSANDSEEDS

Eatfreshalmond,Brazilnut,filbert(alsoknownashazelnut),macadamia,pecanandwalnutaswellaschia,flax,hemp,pumpkin,sesameandsunflowerseeds.Nutandseedbuttersarealsogreatchoices.(Thosemadefromrawnutsandseedsarehealthierthanthosemadefromtoastedingredients.)

BEANSANDLEGUMES

Adzuki,black,garbanzo(chickpea),redandwhitekidney,lima,mung,navyandturtlebeans,aswellaslentilsandpeas,aregoodsourcesofproteinandfiber.Soycanbeeatensafelyasedamame(youngsoybeans)orasafermentedfood(examplesincludemiso,natto,wheat-freetamarisauceandtempeh).

SALADDRESSINGALTERNATIVES

Lemonorlimejuicesmakegoodsubstitutesforwhitevinegar.Unpasteurizedapplecidervinegarsoldinaglassbottlehashealth-promotingqualitiesandcanbeusedifyeastisn’taseriousconcern.Unrefinedorganicbrownrice,fruit,redwineandumeboshiplumvinegarscontainantioxidants.Avoidconventionalbalsamicvinegarbecauseitcontainsaddedsugar.Enjoylotsoffreshgarlicforitsantifungalqualities.Experimentwithherbsandspicesforaddingflavor.

QANDA

Q.Whenonabudget,whattypesoffruitsandvegetablesarethemostimportanttobuyorganically?

A. The following information was compiled by analysts from theEnvironmental Working Group (EWG). It’s based on the results of43,000 tests that were conducted to assess the levels of pesticidesfoundinproduce.Nearlyallthedatausedtocreatetheselistsconsiderhowpeople typicallywashandprepareproduce (forexample,appleswerewashedbefore testing).Whilewashing and rinsingmay reducelevels of some pesticides, it doesn’t eliminate them. Peeling reducesexposure,butvaluablenutrientsoftengodownthedrainwiththepeel.The best option is to eat a varied diet,wash all produce and chooseorganic, when possible, to reduce exposure to harmful chemicals.Washingfruitsandvegetableswithavegetablewash,dilutevinegarorfood-grade hydrogen peroxide can help remove some toxic residues.When shopping for dried fruits, try to buy organically grown onesbecauseyouwon’tbeabletowashthesethesamewayyoucanwashfreshproduce.Foodshighinpesticidesarelistedfromthemosttotheleastcontaminated,andfoodslowinpesticidesarelistedfromtheleasttothemostcontaminated.

CONVENTIONALPRODUCEGUIDE

HIGHINPESTICIDES LOWINPESTICIDES•Apples•Celery•Strawberries•Peaches•Spinach•Nectarines•Grapes•Sweetbellpeppers•Potatoes•Blueberries•Lettuce•Kale•Collardgreens•Redraspberries•Spinach•Strawberries•Summersquash

•Onions•Sweetcorn•Pineapples•Avocado•Asparagus•Sweetpeas•Mangoes•Eggplant•Cantaloupe•Kiwifruit•Cabbage•Watermelon•Sweetpotatoes•Grapefruit•Mushrooms

Source:EnvironmentalWorkingGroup

STEPTWO—ELIMINATINGPAINTRIGGERS

Duration:2weeksNowwe’regoingtotransitionintoafoodseliminationagenda.Theaveragetimeittakestocompletesteptwoisabouttwoweeks,butgiveyourselfmoretimeifnecessary.You’llbecuttingoutrefinedfood(whitesugar,whiteflour,deep-friedfoodandharmfulfats),whichwillstarttobalanceyourbloodsugarlevels.

Most refined foods congest the body because of their lack of fiber andnutrients.DidyouknowthattheaveragepersoninNorthAmericaeatshisorherweight in sugar a year?TheU.S.Department ofAgriculture states that this isequivalenttoconsuming156poundsofhigh-fructosecornsyrupandwhitesugarintheformofbreakfastcereals,ketchup,softdrinksandcookies.

ELIMINATIONSCHEDULE

DAYS1TO5 DAYS6TO10 DAYS11TO14

Cutoutfriedfoods,margarine,vegetableshortening,andhydrogenatedorpartiallyhydrogenatedvegetableoils.

Avoidprocessedfoodsthatcontainfoodcoloringandpreservatives.

Cut out sugar and other sweeteners, including aspartame and relatedsweeteners,brownsugar,canejuice,canesugar,fructose,glucose,lactose,malt, maltose, mannitol, raw sugar, sorbitol, Sucanat, sucrose, Sweet ’nLow,turbinadosugar,whitesugar,yellowsugarandcandy.

Cut out corn and corn products, such as breads, cereals, chips, crackers,muffins, nachos, tacos, tortillas and other snack foods; avoid corn-basedingredients such as foods and drinks sweetened with dextrose or high-fructosecornsyruporsoupsandsaucescontainingcornstarch.

Cutoutwheatproducts,suchascouscous,wheatbread,pastaandpreparedcereals.

Eliminatebutter,cheese,icecream,milkandyogurt.

Eliminatealcoholicbeverages,includingbeer,allhardliquorsandwine.

Temporarily avoid foods that are potentialallergy/inflammation triggers to figure outwhetherornotyou’resensitivetothem.

First eliminate the nightshade family plants(eggplant, pepper, potato, tobacco andtomato), then peanuts, unfermented soy, andthentherestoftheglutengrains.

You’llalsohavetoavoidbananasandorangesbecause they’re common allergens.Remember, you’ll be able to test all thesefoodsaftertheeliminationphaseiscomplete.

Avoiding refined foods is the most important step you can take. To beginsubstitutingtheserefinedproducts,eatthefoodsyou’veaddedtoyourcupboardinsteponeandincreaseyourdailyservingsoffruitsandvegetables.Aimforthreefruitsandseventotenvegetableservingsaday.Ifthatsounds

like too many fruits and vegetables, think again. For example, one mediumcarrotisequaltooneserving.Ifyouhaveonecarrotasasnack,onecelerystalkand a 2-cup (500 mL) bowl of salad as part of your lunch, then that’s fourservingsrightthere.Photocopythefollowingtableandtapeitontoyourfridge.Thiswillhelpyoudetermineyourservingsizesasyouworkthroughsteptwo.

FOODSERVINGGUIDE

FOODTOMEASURE EXAMPLEOFASERVING WHATITLOOKSLIKEAservingofvegetables 120mL(½cup)broccoli Yourfist

Allleafygreens 240mL(1cup)salad Coffeemug

Meat,poultry,fishorvegetarianprotein 85g(3ounce)salmon Deckofcards

Legumes 180mL(¾cup)lentils Aheapinghandful

Nutsandseeds 60mL(¼cup)almonds Golfball

Pasta,riceandcereal 60mL(¼cup)pasta Lightbulb

Yogurt 180mL(¾cup)yogurt Teacup

Fruit 125mL(½cup)berries Baseball

Oilsandfats 15mL(1tbsp) Thumbtip(tiptofirstknuckle)

It’simportanttoeliminatedairyinthefirstphaseoftheMTHIplanbecauseyouneedtodeterminewhetherornotyou’reallergictoit.Don’tbeconcernedaboutthe lackofdietarycalciumfromdairysourcesduring theseeightweeks.Freshleafy greens, fish, nuts, sea vegetables and seeds are excellent sources ofcalcium.

Asyoucontinuewiththisprocess,don’tbeembarrassedtoliterallysaygood-bye to unhealthy foods—talk to them, stare at them,dowhat youhave to do!Changingyoureatinghabits is likequittingsmoking.Foodisacomfort,anditcanbeaclosefriendifnothingelseisworking.Trustme,Iknowhowyoufeel.Forme,itwasreallyhardtosaygood-byetomoviepopcorn.Asachild,Iwouldget dropped off at themovie theater and spend hours engrossed inStarWarscharacterswhileeatingbucketsofpopcorn.LateroninlifeIconnectedjoywithescapeandpopcorn.Igotovermymoviepopcornobsessionbycrumblingricecakes(theyhavethesametextureaspopcornwithoutthejaggededgesthatmayirritate tender intestinal tissues)anddrizzlingthemwithhealthyoil, likespice-infusedoliveoil.ThenIaddedsomeseasalt,asplashofapplecidervinegaranddrieddill,andpresto—aneasy-to-digestandsatisfyingmoviesnackwasborn!Becomingcreativewithyourfoodisimportantduringthistransition.Usethe

recipesinthisbooktoexperimentandcreateyourownversionsofyourfamilyfavoritesusinghealthieralternatives.

STEPTHREE—STAYINGTHECOURSE

Duration:8weeksThisstepisallaboutstickingtotheplanonaphysicalandemotionallevel.Forthenexteightweeks(whileusingtherecipesinthisbook),eatfivetimesaday:threemealsandtwosnacks,makingsuretoeatatleastseventotenservingsofvegetables.Ifyouthinkthisisgoingtotaketoomuchtime,takeonedayoftheweektopreparealotofyourfoodsandsnacks.Thenfreezethemsothatthey’llkeepfortheweek.Thinkofitthisway—youwon’thavetocookfortherestoftheweek!Make sure your grocery shopping list is always consistentwith theMTHI plan. Check out the Anti-Inflammatory Food Chart on this page.Photocopyitandpostitonyourfridgeforquickreference.Tohelpkeepyouon track, organize a shelf of healing snacks soyouknow

wheretolookforaquickbite.Alwayscarryasnackwithyou,asthiswillhelpkeepyourbloodsugarlevelstable.Feelfreetostashsomeready-madesnacksinyourbriefcase,purse,workdeskdrawerorgloveboxofyourcar.Thisprovidesyouwith a healthy alternative to fast food, or candy from vendingmachines.Challengeyourtastebudswithmyrecommendedsnackchoices:•Freshfruitsuchasapples,pearsorblueberries•Raw vegetable sticks such as celery, carrot, cucumber and zucchini or freshsnappeas

• Flavored nori seaweed (found inAsian grocery stores or health-food stores;

makesureitdoesn’tcontainMSGorsugar)•Whole-graingluten-freecrackers(bakedandsugarfree)•Driedapricots,figs,datesanddriedcranberries(applejuicesweetened);limitthissnacktoafewpiecesoffruittoavoidbloodsugarspikesandmakesurethefruitisn’tsprayedwithsulfur

• One handful of almonds, Brazil nuts, hazelnuts, macadamia nuts, pecans orwalnuts(Note:discontinueeatingtheseifyoubegintocoughorhaveanitchythroatormouth,chestorthroattightness,orarashaftereating.)

•Honey-sweetenedsnackbarsmadewith rawsesame,chia, flax, sunflowerorpumpkinseeds

•Trailmixwithyourfavoritedriedfruits(nosugaradded),nutsandseeds(trymixing 1 ounce (30 g) each of hemp seeds, dried apple-juice-sweetenedcranberries,pumpkinseedsandhazelnuts)

Asyouapproach step four, I highly recommendyouworkwith an allergist ornaturopathicdoctorwhofocusesonallergytesting.Allergytestingcouldidentifyanyadditionaloffendingfoodsthatmightlimityourprogress.Ifyousufferfrominflammatory bowel disease (IBD), your symptoms may not subside on thisprogram.Resultsvarybyindividual,butmosthigh-fibercarbohydratessuchaswhole grains and raw vegetables, simple carbohydrates such as starchy bread,andwholenutsorseeds,cancauseproblems.Duringa flare-up, Isuggestyousupport digestion by cooking foods thoroughly, pureeing everything possible,eatingwarmsoupsandavoidinglargeorheavymeals.Somepeoplewith severedigestive inflammation (for instance,patientswith

ulcerativecolitisorCrohn’sdisease)mayfindthemenuinthisbookisn’tstrictenough. You may want to consider the Specific Carbohydrate Diet™. It’srestrictive, but some people have experienced remarkable relief from theirsymptoms. (Formore information, please readBreaking the Vicious Cycle byElaine Gottschall or Gut and Psychology Syndrome Book by Dr. NatashaCampbell-McBride.)

Note:Youshouldnevermoveonfromstepthreebybingeingonthefoodsyouhaven’teatenforawhile,sinceyou’llexperiencesevererepercussions!Doingsowill overwhelm your bodywith foods that youmay be allergic to.As you’velearnedfromChapter3,exposingyourbodytoallergenscanbeverydestructiveandcausealotofcellandtissuedamage.Whenyoubegintoremoveallergensandchemical-ladenprocessedfoodsfromyourdiet,yourbodyhasthechancetodetoxifyandrepairtissues.However,bothoftheseimportanthealingstepstake

time. If you shock your body with a large and unexpected load of offendingfoods, you’ll arrest your healing process and overburden your detoxifyingorgans.

SUCCESSTIPSFORSTEPTHREE

Ifyouhavehealthydigestivefunction,avoideatingcarbohydratesontheirown.Pairastarchyorsweetfoodwithoneofthefollowing:fat(forexample,nutbutterwithricecrackers),protein(beefwithbrownricenoodles)orfiber(flaxseedsbakedintoawhole-grainflatbreadorcracker).Fats,proteinandfiberallhelpslowdowntheabsorptionofsugars (simple carbohydrates), thereby keeping your blood sugarbalanced.Takeprobiotics.Manyformsofinflammationbegininthedigestive

tract. A probiotic supplement such as acidophilus can help restorebalancetothissystemandallowfortheproperabsorptionofnutrients(seethispageformoreinformationonfriendlyintestinalbacteria).Mix it up.Your bodymay tag common foods as allergens, so eat

something different every day to avoid exacerbating allergies and tokeep your meals interesting. You could also develop nutritionaldeficienciesifyoulimityourdiettoostrictly.

STEPFOUR–TIMETOTEST

Duration:12weeksInstepfourwe’retestingfoodswehaven’teatenforawhile,andwedothisbyreintroducingonenewtestfoodatatime.Ithinkthisisthehardeststepbecauseyou’llwanttojumpbackintothefoodsyou’vemissed.Whyarewedoingthis?We’re figuring out which foodsmake us feel unwell after we’ve eaten them.Essentially,thisisallaboutgettingtoknowyourbodybetter.Startwith the healthiest foods.Bananas, oranges, red peppers and tomatoes

are good choices because they’re full of nutrients. If you can tolerate cookedtomatoes,yourmenuitemswillexpandwidelybecausemanyworldcuisinesusetomatoesintheirdishes.Bananascanbeusedtothickenandsweetenshakesand

bakeddishes.Afteryou’veexperimentedwithvegetablesandfruits,trycultureddairy.Goat

andsheepyogurtorlive-culturedsoftgoatcheesecanhelpprovidethedigestivetract with probiotic bacteria, which knock out problematic yeast overgrowth.Studieshaveshownthatmilkanddairyfoodsfromsmallanimalssuchassheepor goats can help heal the digestive tract because they’re easier to digest thancow’smilk.Atfirst,avoidmilkfromcowsandhigh-fatcheesesbecausethey’redifficulttodigestandcontaincertainfatsthatcantriggerinflammation.Ifyoutryglutengrains,reintroduceoats(whicharetechnicallyfreeofwheat

gluten if they’re processed in a separate gluten-free facility), then barley, andrye,asthey’realsorelativelylowingluten.Speltandkamutarecloserelativestowheatandcontainhighamountsofgluten.Tokeepyourjointsmobile,reducetheamountofgluteninyourdietwheneverpossible.It’s important for you to stay committed to step four for the full 12weeks

becauseitcantakeuptoseventy-twohourstohaveanallergicreactionandyouneedatleastfourdaysbetweenseparatefoodtests.Thisiswhyyouneedtogiveyourbodyarestafteryou’vetestedafood.Thefollowingscheduleistheclassicguiderecommendedbyhealthpractitionersforreintroducingfoods.

FOODREINTRODUCTIONTESTINGSCHEDULE

FOODTESTINGGUIDE

TYPEOFFOOD WHENTOREINTRODUCE SYMPTOMSTOWATCHOUTFOR

Banana(ripe) After8weeks Hives,bowelproblems

Tangerine/Orange/Grapefruit After9.5weeks Hives,rashes,stomachpain

Tomatoes(cooked,thenraw) After11weeks Rashes,jointandstomachpain

Redpeppers After12.5weeks Rashes,jointandstomachpain

Sheepyogurtandcheese After14weeks Sinusproblems,darkcirclesundereyes

Goatyogurtandcheese After15.5weeks Sinusproblems,darkcirclesundereyes

Ghee(clarifiedcowbutter) After17weeks Blackheads

Mussels(eco-harvested) After18.5weeks Throatitchiness,rashes

Oats After20weeks Jointpain,fatigue,brainfog

As you reintroduce food, you might notice some physical changes, such ascongestion,darkcirclesunderyoureyes, fatigue,hivesoran infection inyour

ears,noseorthroat.Thesearetypicalsignsofanallergicreactiontofood.Thetableabovelistscommonsymptomsthatmayoccurwhenyou’retestingfoods.Thiswillhelpyouidentifypotentialfoodallergies,intolerancesorsensitivities.Keep in mind that it’s possible to experience almost any symptom with anyallergen.Thereactionyouexperiencewilldependonyourbody,thefoodyou’reallergic to and how strongly your body reacts to the allergen. Use the foodjournal provided on this page to keep track of what you eat, and record anysymptomsthatareoutoftheordinary.Stopeatingafoodonceyou’veconfirmedthatyou’resensitiveorallergictoitandkeepitonyourlistoffoodstoavoidforthreetosixmonths;thentestitagain.

STEPFIVE–BETTERCHOICESEVERYDAY

Duration:AlifetimeThis is thebeginningofa lifelongchange.Here,you’re learninghowtomaketheMTHIplanawayoflifeandadailycommitment.Evenifyoucometothedecision that this isn’t the plan for you, by now I hope you’remaking betterchoicesinyourdailynutrition.Forexample,theMTHIplanmightinfluenceyoutosubstitutesweetpotatoesoryamsforwhitepotatoesmoreoftenthanyoudidbefore. This is why I encourage you to keep a food journal, as it’s a writtenrecordoftheprogressandchangesyouhavemadeovertime.Asidefrommakingyouhealthier,stepfiveisaboutpushingtheboundariesin

the fight against inflammation.Don’tbe shy—letpeopleknowwhyyou’reontheMTHIplan.Byencouragingyourlovedonestojoinyouinmakinghealingfood choices, together you can embark on a lifetime commitment to eatinghealthier.

Quicktip

Buycertifiedorganicfoodswheneverpossible.Organicfoodsdon’tcontainpesticides,antibioticsorhormoneresidues.Also,organicfarmingpracticesproducerichersoil,resultinginhighervitaminandmineralcontentsinthefood.AccordingtoaMarch2008reportbytheOrganicCenter,a teamofscientists concluded that organically grown plant-based foods have onaverage25percentmorenutrientsthanconventionallygrownplants.

WRAP-UP

•Weneedtomakegradualdietarychangestoavoidthetypical“dietmentality,”whichcansabotagelifelongchanges.

•ItisimportanttogetemotionallyonboardfortheMTHIplan.TheMTHIplanis brokendown into five easy steps to helpyougradually attain the state ofhealthyoudeserve.

•To be successful in your new approach to living and eating, the first step isnecessary to replace refined and processed foods with healthier options(choosingorganicwheneverpossible),andtoremovetheunhealthyfoodsthatwereoncepsychologicallycomforting.

•Changeyourdiet slowly.Step twohelpsyougraduallycutout refined foodsoverafourteen-dayperiod.

• Stick to step three, which includes avoiding refined food and potentialallergens, forat leasteightweeks.Byusing therecipes in thisbookyoucanreplacethesefoodswithhealthysubstitutionstocreatetastydishes.

•Instepfour,reintroducethenutritiouswholefoodsthatyoueliminated,suchasdairyandtomatoes,todeterminewhetherornotyouaresensitiveorallergictothem.

•SharetheMTHIplanwithothers.Byencouragingyourlovedonestojoinyouin the fight against inflammation, your healing food choices can become alifetime commitment to eating healthier. Step five involves permanentlyincorporatingyournewwayoflivingintoeachday.

CHAPTER9

THEANTI-INFLAMMATORYFOODCHARTANDTHEANTI-INFLAMMATORYFOODPYRAMID

TheAnti-InflammatoryFoodChartThe following chart is organized into three columns to guide you in selectingfoodswhileontheMTHIplan.ThisguidecanalsohelpyoureadjustyourdietandlifestylechoicesevenafteryoucompletetheMTHIplan.

GreenLight:Thesefoodsaregenerallyhealingand,unlessyouhaveanallergyorsensitivitytothem,theycanbeeatenfreely.

Yellow Light: These foods are more likely than green-light foods to causeallergic reactions, especially in people who tend to suffer from multiplesensitivities or inflammatory conditions.One of the easiestways to determinewhetherthesefoodsarehealingorhurtingyouistoeliminatethemcompletelyfromyourdietforeightweeks.Then,slowlyreintroducethemoneatatimetoassesshowyourbodyreacts.Refertothispageforguidanceonhowtograduallyandsafelyreintroducetestfoods.

RedLight:Refinedandprocessed foodsor additives arehighly inflammatoryandshouldbeeliminatedfromyourdietcompletelyandpermanently.Otherred-light foods are common allergens that can worsen inflammatory or sensitiveconditions.Thesefoodsshouldbeavoidedforas longaspossible toallowthebody to heal from chronic inflammation. Follow the green healing foodguidelinestoreplaceredhurtingfoods.

VEGETABLESGREENLIGHT(HEALING)

Most vegetables are healing. Artichokes, celery, cucumber, cruciferousvegetables (for example, broccoli, cabbage, collard, kale and rapini), leafygreens,rootvegetablesandsquashesareexcellentoptions.

Seavegetables (forexample,dulse,noriandwakame)areexcellent sourcesofminerals,vitamins,essentialfatsandphytonutrients.

WHATTODO

Enjoy ripe, organic vegetables as fresh and whole as possible: raw, steamed,boiled,broiled,baked,orsautéed.

Eatdifferent-coloredvegetablesateverymeal.Colorsrepresentvariousnutrientsand antioxidants (for example, chlorophyll in green kale and beta-carotene inorangeyams).

Peoplewho suffer from IBDmaybe sensitive to thehigh-fiber content of seavegetables.Eatdried(flakedorpowdered)seavegetablesinmoderationtoavoidintestinal inflammation. Thoroughly soak and soften large pieces of dry seavegetablesbeforeeatingthem.YELLOWLIGHT(CAUTION)

Nightshade vegetables (eggplant, hot and sweet peppers, white potato andtomato) can be inflammatory because they contain certain alkaloids that canaffect nerve-muscle function, digestion and joint flexibility in animals andhumans.

Nightshade alkaloids are especially high in leaves, unripe fruit such as greentomatoes, and older potatoes. Tobacco is also a nightshade plant, so smokersmaybemoresusceptibletoasensitivity.

Corn is a commonallergenand isbest avoideduntil youknow thatyoudon’treacttoit.WHATTODO

Avoidnightshadevegetablesfor8weeksduringstepthree,andthenreintroducethemoneatatimetoseeifyou’resensitivetothem.

Substitute celery root, sweet potato, taro, or yam for white potato. Thesesubstitutesaren’tmembersofthenightshadefamilyandcontainmorefiberthanwhitepotatoes.

Substitute whole grains like Job’s tears for corn. Avoid popcorn if you havedigestiveissuesbecausethehardkernelsaredifficulttodigest.Poppedamaranthorquinoamakesagoodsubstitute.REDLIGHT(HURTING)

Steerclearofallprocessedandfriedvegetables,suchascornchips,cornnuts,Frenchfries,friedeggplant,potatochipsandtempura.

Avoidgreen,old, rawor sproutedpotatoes, as these are especiallyhigh in theinflammatoryalkaloidsolanine.

Avoid all genetically modified (GM) vegetables (corn, potato, sugar beet andzucchini).

FRUITSGREENLIGHT(HEALING)

Mostfruitsarehealingbecausethey’rehighinminerals,vitamins,antioxidantsandfiber.WHATTODO

Eatorganicfreshandrawfruit.Eatdriedandcookedfruitsinmoderation.Soakdriedfruitsuntil they’replumpto increasedigestibility.Avoidusingadditionalsweetenersonfruit.

Choose fruits that are low in sugar, such as apple, apricot, avocado, berries,cherry, dragon fruit, fig, litchi, mangosteen, passion fruit, peach, pear, plum,pomegranateandprune.

Pineapple and papaya are good choices because they’re high in the anti-inflammatoryenzymesbromelainandpapain,respectively.

Lemon and lime support digestion, boost liver detoxification and are naturalantihistamines.YELLOWLIGHT(CAUTION)

Bananas and oranges are commonly overconsumed and may cause intestinalirritation for people who are sensitive to them. Avoid these fruits unless youtoleratethemwell.

Gojiberries arepart of thenightshade family andmay irritatepeoplewhoaresensitivetonightshadealkaloids.

IBDpatientsshouldusecautionwheneatingfruitsthatcontainmanysmallseeds

suchasberriesandfigs.SomeIBSandIBDpatientsaresensitivetorawfruits.

Ifyou’repronetofood-inducedhives,somefruitscantriggerareaction.WHATTODO

Avoidbananasandorangesfor8weeksduringstepthree,andthenreintroducethemindividuallytotestyoursensitivity.

Ifyouaren’tsensitivetonightshades,gojiberriesarehighlynutritious.

IfyouhaveIBD,strainfruitstoavoidingestingseeds.Smallseedsmayirritateinflamedintestines.Cook,andifnecessarypeel,fruitstosoftenthefiber.

Somefruitssuchasavocado,banana,figandredplumcontainbiogenicaminesthatcantriggerhivesifyousufferfromthem.Journalyourreactionsandavoidalloffendingfruits.REDLIGHT(HURTING)

Avoid all genetically modified (GM) fruits such as papaya from China andHawaii.

Avoidcannedfruit,especiallythosepreservedinsyrup,aswellasfruitchutneys,jams,jellies,andsaucesmadewithrefinedsugar.

GRAINSANDBEANSGREENLIGHT(HEALING)

Choose gluten-free grains and pseudo-grains1, such as amaranth, buckwheat,kasha,Job’stears,millet,quinoa,wholerice,sorghum,teffandwildrice.

Organic beans/legumes are healthy choices unless you have an allergy orsensitivity.WHATTODO

Eat whole, well-cooked grains. Substitute other grains for wheat. Try teff orquinoaporridgeandwildricepilaf.Crackersandpastamadefromthesegrainsarealsosuitable,butshouldbeeateninmoderation.

Trylentilsoup,mungbeancurry,adzukibeansaladandchickpeahummus.Bean

pasta isahigh-protein,gluten-freeoption.Eat legumeswellcooked,moistandwarmtoincreasedigestibilityandminimizebloatingandgas.YELLOWLIGHT(CAUTION)

Glutengrains(barley,kamut,oats,ryeandspelt)maycauseinflammation,eveninpeoplewhomaynotbeawareoftheirsensitivitytogluten2.

GrainsandlegumesmaybeunsuitableforsomeIBDpatients.

It’sbest to rotate soybeans inyourdiet toavoidhavinganallergic reactionordevelopingasoyallergy.WHATTODO

Avoid eating all glutengrains for8weeksduring step three.Then reintroducethem, aswhole grains, one at a time.After the trial, eat sproutedwhole-grainbreadinmoderation.

Avoid all grains, legumes and their derivatives if you have grain-or legume-sensitiveIBD.

Eatonlyorganic(non-GM)soyifyouhavenosensitivityorallergytoit.Choosesteamedyoungsoybeans(callededamame)orfermentedsoyfoodssuchasmiso,natto,tempehandwheat-freetamarisauce.REDLIGHT(HURTING)

Wheatisacommonallergen.Avoidthisgrainasmuchaspossible.

Avoidallprocessedandrefinedgrains,flourandcommerciallybakedfoods.

Soybeans are so widely used in foods, beverages and supplements that manypeoplehavedevelopedsoyallergies.Eatingprocessedsoyproductswillincreaseyourriskofanallergicreaction.

Avoidgeneticallymodified (GM) soy andprocessed soyproducts such as soycheese,soyburgersandtexturizedvegetableprotein(TVP).

FISHANDSHELLFISHGREENLIGHT(HEALING)

Selectsustainablycaughtfreshorfrozenfish.Checkthewww.seachoice.orgfishlisttohelpyoumakeaninformedchoice.WHATTODO

Eat small fish (whichare shorter livedand loweron the foodchain than largespecies) to minimize exposure to heavymetals. Choose anchovies, butterfish,herring,mackerel,sablefish,sardine,troutorwildPacificsalmonassourcesofanti-inflammatory omega-3 fats. Edible jellyfish are an excellent andecologicallysustainablesourceofprotein.YELLOWLIGHT(CAUTION)

Cannedfishareheatedatextremelyhightemperaturesforsterilizationandmaycontainplastictoxinsthatleachoutofthecan.

Clams,crab,lobster,mussels,oystersandshrimparecommonallergensandmaycontributetoinflammation.

Some farmed fish, such as catfish and tilapia, contain high levels of the pro-inflammatoryfatarachidonicacid.WHATTODO

When fresh or frozen fish isn’t available, substitute with low-sodium cannedvarieties.Makesuretheyarepackedinwaterandaresustainablycaught.

Avoidallshellfishfor8weeksduringstepthree.Thenintroduceonespeciesatatimetoseeifyoucantolerateit.

Chooseomega-3fat-rich,sustainablycaughtcoldwaterfishoverfarmedfishtominimizedietaryarachidonicacidintake.REDLIGHT(HURTING)

Large fish such as shark, tuna and orange roughy aren’t harvested sustainablyandcontainhigherlevelsofcontaminantssuchasmercury.

Mercury and other toxins can affect your nervous and immune systems andincreaseinflammation.

MEATGREENLIGHT(HEALING)

Healthymeatchoicesincludebison,buffalo,lamb,llama,poultry(forexample,chicken,duck,emu,ostrich,pheasant,quailandrhea),rabbitandwildgame(forexample,caribou,deer,elkandmoose).WHATTODO

Ensure meat is from free-range or organically raised and ethically treatedanimals.Chooseleancutstoreduceinflammatoryfats.YELLOWLIGHT(CAUTION)

Eatgrass-fedbeefandgrass-fedporkinmoderation.WHATTODO

Beefandporkcanbeinflammatorybecausethey’repotentialallergensandmanycutsarehighininflammatoryarachidonicacid.REDLIGHT(HURTING)

Avoid conventional beef, chicken and pork (especially bacon) because theycontainantibioticsandhormoneresidues.

Avoid processed, smoked and delimeats as they usually contain carcinogenicnitratepreservatives.

DAIRYandEGGSGREENLIGHT(HEALING)

Most plant-based milks make suitable dairy substitutes. These are most oftenfortifiedwithvitaminsandmineralsandcanbenutritiousadditions toavegandiet.

Organic eggs are an excellent source of lecithin, protein, B vitamins andmineralssuchasantioxidantselenium.WHATTODO

Trydrinkingalmond,hempseed,riceorsesameseedmilk.Chooseunsweetenedvarietieswheneverpossibleormakeyourown.

Foracreamsubstitute,usedilutedcoconutmilkinmoderation.

Poultry fed omega-3-rich seeds will produce eggs high in these anti-

inflammatory fats. To avoid developing an allergy to chicken eggs, rotate thetypeofeggyoueat.Tryeggsfromorganicallyfedandhormone-freeduck,emu,ostrich,pheasantandquail.YELLOWLIGHT(CAUTION)

Dairyisacommonallergen.Milkfermentedwithprobiotics(goodbacteria)canbeverynutritiousandcanreduceyourchancesofexperiencingareaction.

Goatandsheepmilksareeasiertodigestthancowmilk.

Conventionaleggsareacommonallergen.WHATTODO

Afteravoidingdairyfor8weeksinstepthree,reintroduceorganicgoatorsheepyogurts to see if you can tolerate them. Then try organic cow dairy inmoderation.

Avoidcheeseoreatitinmoderation.Choosevarietiesthatarelowinlactose(oldCheddar, Parmigiano-Reggiano and Frugal) and aremold-free (cottage cheeseandquark).

Stickwithorganiceggsandeatonlyafewtimesaweekandmonitorifyoureacttothem.REDLIGHT(HURTING)

Conventionaldairycanbea sourceofxenoestrogens, antibiotics and syntheticgrowthhormones.3

Avoidprocesseddairy,suchasicecreamthat’shighinsaturatedortrans-fatsandloadedwithrefinedsugar,artificialflavorsandartificialcolors.4

Moldy cheeses (blue, Brie, Camembert, and Gorgonzola) may contain highamountsofmoldtoxinsthatcouldelicitinflammatoryreactionsinsomepeople.Steer clear of these cheeses especially if you have a sensitivity to yeasts andmolds.

SEASONINGSGREENLIGHT(HEALING)

Almostallfreshherbsandspicesaresafeandanti-inflammatory,providedyoudon’thaveanallergytothem.WHATTODO

Use anti-inflammatory seasonings generously, including anise seed, basil, bayleaf,carawayseed,cardamomseed,celeryseed,cilantro,cinnamonbark,clove,coriander seed, cumin seed, dill seed and leaf, fennel seed, fenugreek seed,garlic,gingerroot,marjoram,mustardseed,oregano,nutmeg,parsley,rosemary,sage,savory,staranise,thymeandturmeric.YELLOWLIGHT(CAUTION)

Spicyandpungentpeppers,suchascayenne,chili,jalapeño,paprikaandScotchbonnets are nightshade plants and therefore contain alkaloids that may causeintestinalinflammationorexacerbatearthritisandheartburn/acidreflux.

Blackandwhitepeppercornsmayirritatetheintestinallining.WHATTODO

Season your food with cayenne-free curry spice blends for that flavor kick.Pungent spices such as clove, garlic, ginger, mustard and turmeric are anti-inflammatory.

Substituteblackpepperwithananti-inflammatoryblendoffinelygroundpapayaandonionseeds.REDLIGHT(HURTING)

In high concentrations, monosodium glutamate (MSG) is an excitatoryneurotoxinthatcancausechronicstimulationordeathofnervecells,includingbrain cells. People may experience side effects such as severe headache andirritabilityfromexposuretoMSG.5

Artificial preservatives, sweeteners, colors and flavoringmay cause sensitivityreactions and are generally toxic to the body. Avoid all products containingartificialflavoringandotheradditives(includingpreservatives).

SEEDSandNUTSGREENLIGHT(HEALING)

Chia, flax and perilla seeds are rich sources of omega-3 fats. Other anti-inflammatoryseedsincludehemp,pumpkin,sesameandsunflower.

Almond,Brazil nut, chestnut, filbert/hazelnut,macadamia nut, pecan, pine nutandwalnut arenutritious sourcesofproteinandhealthy fats, suchas essentialfatsandvitaminE.Alltreenutsarepotentialallergenssobemindfultorotateallnutstoavoidoverexposure.WHATTODO

Freshlygrindchia,flaxorperillaseeds inasmallgrinderorfoodprocessor tomaximize the freshness of the polyunsaturated fats and other vitamins. Try toavoidstoringgroundseeds,butifyoumustdoso,keeptheminatightlysealedglassjarinthefridgeorfreezertomaintainfreshness.

Eatseedsandnuts rawandas freshaspossible toprotectunsaturatedoilsandnutrients.

Soaknutsinwaterovernighttomakethemmoredigestible.YELLOWLIGHT(CAUTION)

Somewholeseedsmayirritateinflamedorsensitiveintestines.

Cashewsandpistachiosarehealthynutswhenconsumedfresh.However,they’reeasilycontaminatedwithmold,especiallywhenstoredforlongperiods.WHATTODO

Soakandchewseedsthoroughlybeforeswallowing.Seedbutter,seedpastesandseedmilksarelesslikelytocauseintestinaldiscomfort.

Avoidorminimizeyourintakeofcashewsandpistachios.

Buynutsasfreshaspossibleandstoretheminthefridgeorfreezer.REDLIGHT(HURTING)

If you have IBD and/or diverticulitis, all whole seeds may irritate inflamedintestines.Enjoysmoothseedbutters,pastesandmilksifyoucantoleratethem.

Avoidnutsthatarerancid,pre-chopped,over-roasted,friedand/orseasonedwithsugaryglazesorcommercialoilandsalt.Seedsandnutsthatarerancidand/or

heatedathightemperaturescontaindamaged(peroxidized)oils.

Peanutsareoftencontaminatedwithmoldandshouldbeavoided.Peanutbuttermadewithhydrogenatedoilishighlyinflammatory.6

OILSANDFATSGREENLIGHT(HEALING)

Mechanically cold-pressed chia seed, flax seed, hemp seed, perilla seed andalgae, fish, krill and walnut oils are excellent sources of omega-3polyunsaturatedfats.

Mechanically cold-pressed almond, black currant seed, borage seed, eveningprimroseseed,hempseed,pinenut,pumpkinseed,safflowerseed,sesameseedandsunflowerseedoilsareexcellentsourcesofomega-6polyunsaturatedfats.

Mechanically cold-pressed avocado, extra-virgin olive and grape seed oils arerich in heart-healthy monounsaturated fats and raw whole coconut oil hasantimicrobialproperties.WHATTODO

Alloilsrichinessentialfatsshouldbeenjoyedrawandnevercooked.Onceyouopen thebottle,consumequickly toavoidrancidity.Store theseoils inopaqueglassjarsinthefridgeorfreezertoavoiddamagefromheat,lightandmoisture.

Oilshighinmonounsaturatedorsaturatedfatsmaybeusedforcookingat lowtemperatures(withawaterorbrothspritz)butarebestconsumedraw.Storealloilsinacool,darkplacetomaintainfreshness.YELLOWLIGHT(CAUTION)

Organic butter and ghee (clarified butter) are healthy choices when eaten inmoderationbypeoplewhoarenotsensitiveorallergictodairy.

Olive oil that isn’t labeled as extra virginmay have been blendedwith othercheaperoilssuchaschemicallyextractedcanola,safflowerandsunflower.

Oils labeled “high oleic” contain fewer polyunsaturated fats such as omega-6fats.WHATTODO

Avoiddairyfatsfor8weeksinstepthree.Usecoconutoil/butterorcacaobutterwhen a recipe calls for saturated fat. Then slowly reintroduce organic goat orsheepghee,todeterminewhetherornotyoucantoleratethem.Introduceorganiccowgheeandthencowbutterafteryou’resureyoutolerategoatandsheepdairy.

Dairy can be high in saturated fats and should therefore be consumed inmoderation.

Use extra-virgin olive oil as often as possible. The term “extra virgin” isregulatedby theEuropeanUnionbut isn’t recognized inotherolive-producingcountriessuchastheUSA.REDLIGHT(HURTING)

Refined,processed,chemicallyextracted,bleached,damaged,andhydrogenatedoilsaretoxictoeverycellinyourbody.

Almost all canola (also called rapeseed) and soybean crops are geneticallymodified(GM)orcontaminatedbyGMcropsandshouldbeavoidedwheneverpossible.Ifyoumustusecanolaorsoybeanoils,chooseorganic.

Avoidfatsandoilsstored inplasticcontainers.Contaminantswill leachoutoftheplasticandintotheoil.

Commercialdressingsusuallycontainhighamountsofsugar,whitevinegar,andprocessedbleachedoils,allofwhichcontributetoinflammation.7

SWEETENERSGREENLIGHT(HEALING)

Moderate amounts of sweeteners such as birch syrup, carob powder, coconutsyrup,unrefineddatesugar,rawanddryfruit,honey(rawisbest),licoricerootpowderorsyrup,lohankuo,lucumafruitpowder,maplesyrup,mesquiteflour,rice syrup, stevia, sweet cicely leaf, tigernutpowder, vanilla andyacón syruparesuitablechoices.WHATTODO

Usesweetenerssparinglytoavoidspikesinbloodlevelsofinsulin.

Consumesweetfoodswithhigh-fiberfoodstobalancebloodsugar.

Becarefultowatchportionsizesofdryfruit,asit’sveryconcentratedinsugar.Waterdownfruitjuicetoavoidexcesssugarandlookforfruit-sweetenedsaucesandjams.YELLOWLIGHT(CAUTION)

Blackstrapmolassescanbeanutritioussweetener.However,becauseit’sderivedfrom sugar cane, which has been overconsumed, some people may havedevelopedasensitivitytoit.

Jaggery and Sucanat are unrefined dehydrated cane juice. They contain moremineralsandvitaminsthanwhitesugar.

Commercialagavesyrupishighinfructoseandcanbeinflammatoryinpeoplewho suffer from liverdisorders, fructose sensitivity, insulin resistanceormoldsensitivity.Theagavesyrupindustryisn’tecologicallysustainable.

Raw, unsweetened cacao is high in nutrients, but it can be inflammatory forpeoplewhoaresensitivetoitsstimulatingalkaloids.WHATTODO

Avoidallsugarcaneproductsfor8weeksinstepthreeoftheplantodetermineifyou’resensitivetothem.Thenslowlyreintroduceunrefinedjaggery,Sucanatormolasses.

Avoidorminimizeuseofagavesyrup.Ifpossible,chooseorganicproductsthatarepure,don’tcontainhigh-fructosecornsyrupandaren’tprocessedwithblackmold(Aspergillus).

Eliminateall cacaoproducts.Thenslowly reintroduce raw,unsweetenedcacaoseedsafter8weekstogaugeyourbody’sreaction.Cacaoshouldbeavoidedbypeoplewhoaresensitivetocaffeine.REDLIGHT(HURTING)

Refined cane sugar and sugar beet products suppress immune system functionandpromoteinflammation.8

Avoid all artificial sweeteners, such as Aspartame, saccharin and sucralose(Splenda),whichmaycausetissueirritationoraninflammatoryreaction.

Avoidcommercialchocolatethatcontainsrefinedsugarorartificialsweeteners,dairy,hydrogenatedoilsandartificialflavors.

BEVERAGESGREENLIGHT(HEALING)

Water is the most important liquid for health and you must drink adequateamountseveryday.

Herbalteasandfreshfruitandvegetablejuicescanalsobehealing.WHATTODO

Drink 6 to 12 cups (1.5 to 3 L) of water (filtered or spring source) per daydependingonyourbodysize.Addasqueezeoflemonorlimeforextrazinganddetoxsupport.

Drink diluted coconutwater, fresh fruit and vegetable juices, herbal teas, andsugar-freelemonadeorlimeade.

Sweetenherbalteasandlemonadewithsteviaorrawhoney.Brewteasovernightandstoreinthefridgetomakearefreshinghomemadeicedtea.

Read all ingredient labels to avoid sugar and artificial sweeteners in juices oriced teas.Drinkmineralwaterandhoney-sweetenedherbal teas insteadofsoftdrinks.YELLOWLIGHT(CAUTION)

Freshly roasted and freshlygroundcoffeebeans retain their potent antioxidantactivityandhealth-promotingproperties.

Black and oolong teas, green tea, guarana, kola nut and yerba mate containcaffeine,buttheycanalsobehealthychoicesforpeoplewhodon’tsufferfromadrenalexhaustionorlivercongestion.Thesedrinksarerichinantioxidantsandbeneficialphytonutrients.

Low-thyroid patientsmayhave to avoidgreen andblack tea due to their highfluoridecontent.

Some studies suggest that in small doses red wine and sake may support

cardiovascularhealth.WHATTODO

If youdrink coffee,moderateyour consumption anddrink freshly roasted andfreshlygroundcoffee.Lightlyroastaone-weeksupplyandstoreitinaglassjarin the fridge or freezer. Mix it with powdered reishi mushroom or groundchicory or dandelion root to minimize caffeine intake and to supportdetoxification.

Peoplesensitivetocaffeineshouldcompletelyavoidcaffeinatedbeverages,suchascoffee,tea(black,green,oolongandwhite),guarana,kolanutandyerbamate.Generally, people with strong nerves and robust adrenal health can toleratemoderateamountsofcaffeine.

Avoidallalcoholfor8weeksandreintroduceredwineorsaketoseeifyou’resensitive to its sulfite and histamine content. If you’re tolerant, keepconsumptionto3glassesorlessperweek.REDLIGHT(HURTING)

Juices and soft drinks sweetened with sugar or artificial sweeteners likeAspartameandSweet’nLowcancauseadverseeffects,suchasspikesinbloodlevelsofinsulin,headachesorallergicreactions.

Pregroundpackagedcoffee isoxidizedandhas lostmostof itshealth-boostingproperties.

Substituteroastedchicoryordandelionrootteaforcoffee.Theytastesimilartocoffeeyetarecleansingandnotstimulating.

Alcohol,especiallywhenconsumedinexcess,impairsliverfunction,maycausefatty liveror livercirrhosisandcanleadtometabolicdisorderssuchas insulinresistanceanddiabetes.

Minimizeintakeofalcoholtominimizeliverstresslong-term.Chooseredwineor unfiltered sake over premixed drinks,which tend to be high in sweeteners,artificialflavorsandartificialcolors.

THEANTI-INFLAMMATORYFOODPYRAMIDThe following foods are healing and anti-inflammatory for most people.

However,youshouldavoidanyfoodstowhichyouareallergic.

WATERServings: 6 to 12 glasses a day (depends on activity level, body weight andtypesofbeveragesyoudrink).Healthy choices: Natural spring or filtered/purified water and unsweetenedherbaltea.Avoidcarbonatedwater—itirritatesintestinalcells,hindersdigestionandcausesbloating.Reason: Proper hydration prevents and heals inflammation, balances theimmune system, aids digestion, supports cardiovascular health and promoteshealthyskin.Flavorwaterwithaspritzof lemonor lime,orunsweetenedfruitjuice.

VEGETABLESServings:7to10perday.HealthyOptions:Asparagus,beetroot,cardoon,carrot,cassavaroot,celeriac,celery, cucumber, dark leafy greens (raw or lightly cooked amaranth greens,arugula,beetgreens,bokchoy,collardgreens,dandeliongreens,kale,kohlrabigreens, lambsquarters, mustard greens, nettle, pak choy, purslane, radicchio,rapini,saladgreens,sheepsorrel,spinach,sweetpotatogreens,Swisschard,tarogreens, watercress, wild greens), fennel bulb, globe artichoke, Jerusalemartichoke, jicama, kudzu root, leek, wood mushrooms (enoki, king oyster,maitake, oyster, shiitake, snow ear, wild mushrooms, wood ear), nonleafycruciferousvegetables(broccoli,Brusselssprouts,cabbage,cauliflower,daikon,kohlrabi,radish,rutabaga),onion,parsleyroot,parsnip,seavegetables,shallot,squashes (including pumpkin and zucchini), sweet potato, taro root, turnip,yaconrootandyam.Reason:Vegetablesarerichinvitamins,minerals,phytonutrientsandfiber,yetare generally low in sugar. They are an excellent choice for reducinginflammation, supporting digestion, improving regularity of bowelmovementsandminimizingspikesinbloodsugar.Selectarangeofcolors,eatthemrawandcooked,andchooseorganicandlocalasbestyoucan.MostAsianmushroomsare cultivated on wood or tree stumps. Not only are they generallyhypoallergenic,butmanyalsoenhanceimmunefunctionandhelpfightintestinalyeastinfectionsincludingcandida.Commonbuttonmushrooms(alsoknownaschampignon,crimini,Portobelloandwhitemushroom)aregrownonmanureandmayharborpathogensthatcaninfectorirritateyourgut.

HEALTHYHERBSANDSPICESServings:Unlimitedamounts.HealthyOptions:Ajwainseed,allspice,aniseseed,asafoetidaresin,basil,bayleaf,cardamom,chive,cilantroleaf/corianderseed,cinnamonbark,clove,cuminseed, curry leaf, dill leaf and seed, fennel seed, fenugreek, garlic, ginger root,marjoram, mint, nutmeg, oregano, parsley, rosemary, sage, savory, star anise,thymeandturmeric.Reason:Culinaryherbsandspiceshavebeenusedsinceancienttimestosupportdigestion,preventfoodspoilageandsupportprobiotics.Mostareeitherdirectlyanti-inflammatory or help prevent inflammation by improving digestion andstrengtheningyourimmunesystem.Herbsandspicescanbeeatenrawordried,inteaformorasflavorfulingredientsinanyrecipe.

WHOLEGRAINSServings:0to6aday.HealthyOptions:Gluten-freegrains(amaranth,buckwheat,Job’stears,millet,quinoa,rice,sorghum,teffandwildrice).Reason: Many people experience inflammation (for example, swollen joints)fromeatinggluten-containinggrains(barley,kamut,oat,rye,spelt,triticaleandwheat). If you have food allergies, minimize or avoid gluten. Choose well-cookedwhole grains that digest slowly to avoid inflammatory spikes in bloodsugar.

FRUITSServings:2to3perday.Healthy Options: Apple, apricot, avocado, bilberry, blackberry, blueberry,cherry,citrusfruits,cranberry,currant,date,dragonfruit,durian,fig,gooseberry,grape, guava, kiwi, litchi, loganberry, mango, mangosteen, melons, mulberry,nectarine, papaya, peach, pear, persimmon, pineapple, plum, pomegranate,prune,raspberryandstrawberry.Reason:Eatfruitsfreshasoftenaspossiblebecausecookinganddryingfruitsincreases theirGI.All fruits are rich in soluble and insoluble fiber, aswell asantioxidants. Choose a range of colors; fresh, seasonal or frozen; and organicwhenever possible. Use caution with citruses, especially orange, as they mayirritatesomepeoplewithIBSandIBD.Usecautionwithgrapefruitandcloselyrelatedcitrus,suchaspomelloanduglifruit,ifyoutakeprescriptionmedication.Thesefruitscontainacompoundcallednaringinen,whichaffectshowthelivermetabolizes some drugs. Recent research has also suggested that starfruit and

possiblypomegranatemayhavesimilareffects.Consultyourdoctoraboutwhichfruitsaresafeforyoutoeatifyou’retakingprescriptionmedications.

GREENANDHERBALTEAServings:2to4cups(500mLto1liter)perday.HealthyOptions: Burdock root, catnip, chamomile, chai, dandelion leaf androot,green tea, fruit includingcitruspeel,hibiscus,holybasil (tulsi), lavender,mint,peppermint,rose,rooibosandsumac.Reason: Herbal teas hydrate, cleanse and heal. Green tea is rich in anti-inflammatory,antioxidant tannins,knownascatechins,whichcanhelppreventformationofAGEs(thispage).Green teashouldbeavoidedorbrewed lightlyfor people who are sensitive to caffeine or have low thyroid function. Avoidmintsifyoutakehomeopathics.Chapter11givestipsonbrewingformaximumflavorandtherapeuticeffect.

HEALTHYFATSANDOILSServings:5perday.HealthyOptions:Oilsarebesteatenrawandstoredinacool,darkplace.Avoidfryinganyoil.Forlow-temperaturecooking,useavocado,coconut,extra-virginolive, grape seed, mustard seed or sesame seed oils. Whole food sources ofhealthyfats includeavocados,nuts,seedsanddark leafygreens.Omega-3fatsarehighestincoldwaterfish,somealgae,oceankrill,enrichedeggs,seeds(chia,flax,perillaandsachainchi)andwalnuts.AftereightweeksontheMTHIplan,organic butter and ghee (clarified butter) are healthy choices when eaten inmoderationbypeoplewhoaren’tsensitiveorallergictodairy.Reason: Raw healthy oils, especially omega-3s, lubricate your cells and havepowerful anti-inflammatory properties. Polyunsaturated oils rich in omega-3sandomega-6smustbeeatenrawandfreshtobehealing.Extra-virginoliveoilisalso rich in anti-inflammatory antioxidants called polyphenols. Eating healthyoils daily gives every cell in your body an “oil change” and supports tissuehealing.

PROTEINTotalServings:3to4perday;eatfromavarietyofsourcestomeetyourdailyneeds.

BEANSANDLEGUMESServings:0to3servingsperday.

Healthy Options: Adzuki, black-eyed, common beans (varieties includeanasazai, black, black turtle, borlotti, cannellini, caparrone, cranberry, greatnorthern, green, haricot, mottled, navy, pinot, pink, red and white kidney,romano, runner, shell, snap, string, yellow, white and white navy); garbanzo,lima,mung,pigeon, soy (youngedamameor fermentednattoand tempeh); alllentils;andallpeas.Reason:Beansare rich in folicacid,magnesium,potassiumandsoluble fiber.They have a low glycemic index and help support cardiovascular health bydecreasingLDLcholesterol.Eatthemwellcookedontheirown;insoups,saladsandcurries;orpuréedintospreadsordips.

SUSTAINABLYCAUGHTANDRAISEDFISHServings:2to6perweek.Healthy Options: Anchovy, Arctic char, black cod (sablefish), herring,mackerel,salmon(especiallysockeye),sardine,trout.Reason:Thesefisharerichinanti-inflammatoryomega-3fats.Ifyoudon’teatfish,takeafilteredfishoilsupplement,2to3gramsperday.Aveganoptionisan algae-sourced DHA/EPA omega-3 oil. Fish is always best eaten fresh;unsalted dried, frozen and canned are acceptable substitutes when fresh isn’tavailable.Ifyoueatdriedfish,makesuretothoroughlysoakanddrainthefishseveraltimesbeforecookingtodecreasetheamountofsalt.Ifyoucansourceit,sun-dried, unsalted fish are a good choice. Minimize consumption of cannedfoods.Theyareheatedatextremelyhightemperaturesforsterilizationandmaycontain high amounts of salt as well as toxins (such as plastics and heavymetals),whichleachfromthecan.PurchasesustainablycaughtorraisedfishandusetheSeaChoiceCanada’sSustainableSeafoodGuideasaresource.

NUTSANDSEEDSServings:1to3perday.Healthy Options: Almond, apricot kernel (small, occasional amounts only),Brazilnut,chestnut,coconut,* filbert/hazelnut,macadamianut,pecan,pinenutand walnut; chia, flax, hemp, perilla, pumpkin, sacha inchi, sesame andsunflowerseeds.Reason:Nutsandseedsarebesteatenraw,asthey’rerichinanti-inflammatoryfats, healing minerals, vitamin E and protein. Soaking or sprouting increasestheirdigestibility.Avoidrancidnutsandseeds,asthey’repro-inflammatoryandextremelydamagingtotheliverandcardiovascularsystem.Nutsandseedsthathavebeenprocessed(includingpreslicedorchopped)andcooked(especiallyat

high temperatures) are more likely to contain damaged oils. Avoid moldypistachios and cashews—only eat these fresh—and avoid peanuts becausethey’reacommonallergenandarealmostalwayshighininflammation-causingmolds.

ORGANICEGGS,DAIRYANDMEATServings:0to2perday.HealthyOptions:Omega-3eggs,dairy,leanmeats,skinlesspoultry,wildgame.Reason:Chooseorganicorfree-rangeomega-3enrichedeggs(fromflax-seed-fed hens).After you test yourself for a dairy allergy, introduce cultured sheepandgoatmilksuchasyogurtandkefir;thentrysoftcheesesandghee(clarifiedbutter).Whenreintroducingcow’smilk,selectfromorganic,grass-fed,naturallyraisedanimals.Eatorganic,cage-freepoultry(usebonesformakingbroth).Eatwildgameorleancutsofnaturallyraised,grass-fedbeefandbison.

SUPPLEMENTSServings:Daily.Healthy Options: A high-quality, full-spectrum multivitamin/mineral thatincludesantioxidants(vitaminsA,C,E,plusmixedcarotenoids,selenium,andzinc);co-enzymeQ10;2to3gramsofamolecularlydistilledfishoiltestedforcontaminants, or an algae-sourced DHA/EPA oil; and 1,000 to 4,000 IU ofvitaminD3.

Note: If you suffer from an inflammatory bowel disease (IBD) andfind that your symptoms do not subside on this program, you mayhavetoeliminatesomefoodsonthesafelist.Thesevarybyindividual,but most high-fiber carbohydrates, such as whole grains and rawvegetables, simple carbohydrates such as starchy bread, and wholenuts or seeds, can cause problems.During a flare-up, I suggest youpuréeeverythingpossible,eatwarmsoups,andavoideating largeorheavymeals.Cookfoodsfora long time to improvedigestibility.Tohealsevereintestinal inflammation,youmaywant totryavoidingallsugarsandstarchycarbohydrates (beans,grainsand rootvegetables).TheSpecificCarbohydrateDietTMisrestrictive,butsomepeoplehaveexperiencedremarkablerelieffromtheirsymptoms.RefertoBreakingthe Vicious Cycle by Elaine Gottschall or Eat Well Feel Well by

KendallConrad.

Reason:Afull-spectrummultivitamin/mineralsupplementhelpsfillanygapsinyourdietwhenyou’reunabletomeetyourdailyrequirementofmicronutrients.Awholefood–basedsupplementisbestforabsorptionandeffectiveness.Avoidsupplementsmadeofsyntheticvitamins.CoQ10isapowerfulanti-inflammatoryantioxidantanditsupportscellularmetabolismandcardiovascularhealth.

HEALTHYTREATSServings:Occasional.HealthyOptions: Unsweetened dried fruit; sugar-free snacks sweetened withfruitorunrefinedfruitsugars,brownricesyrup,rawhoney,rootsyrups,stevialeafortreesapsyrups.Reason: It’s important to occasionally enjoy treats on theMTHI plan so youdon’t feel completely deprived and later face irresistible cravings for refinedsweets.Driedfruitisloadedwithmineralsandantioxidants.Soakdriedfruitinwater or slice into warm whole-grain porridge to improve digestibility.Unrefined fruit sugars includesugarsandsyrupsmade fromvarious fruits, themost common being dates. Raw honey is packed with natural antibiotic,antifungalandantiyeastcompounds,plusenzymes,vitamins,mineralsandplantantioxidants.Whole-leaf stevia is an incredibly sweet and nutritious flavoringwithaslight licorice taste(avoidstevia ifyou’reallergic toplants in thedaisyfamily,suchasragweedandchamomile).

AmaranthPorridge,thispage

Jake’sMuffinMax,thispage

AppleRiceBake,thispage

VegetableMisoSoup,thispage

GingerButternutSoup,thispage

BeettheDetoxSalad,thispage

RawPadThai,thispage

KaleSalad,thispage

ATaleofTwoCurries,thispage

CollardWraps,thispage

1. A pseudo-grain or pseudo-cereal is a seed that’s derived from a plant that isn’t a true cereal grass.Pseudo-grainsandpseudo-cerealsareglutenfree.Unlikeotherseeds,pseudo-grainsrequirecooking.2.IntheUnitedStates,1inevery133peoplehasceliacdisease,whichcausesapowerfulallergicreactiontogluten.3. Recombinant bovine growth hormone (rBGH) isn’t legally approved for use in the Canadian dairyindustry. However, it’s commonly injected into conventional dairy cows in the United States and thesehormone-containing dairy products are freely sold across Canada. Antibiotics are administered to

conventionallyraisedcowsinbothCanadaandtheUnitedStates.4.Cow’smilknaturally contains small amountsof trans-fats.However,manydairyproducts suchas icecreammaycontainadditionalprocessedoilssuchashydrogenatedfats,whichincreasetheamountoftrans-fatspresentinthefinalproduct.5. Avoid isolated and concentrated sources of monosodium glutamate (MSG) such as autolyzed yeastextract, glutamate, glutamic acid, sodium caseinate and hydrolyzed vegetable protein. Sources includeconventionalbouilloncubesandpowder,buffetandfastfoods,flavoring(inchips,crackers,popcorn,snackfoods), packaged foods, prepared sauces and soups, restaurant food and seasonings. Carefully checkingredientlabels.6. Peanuts are technically legumes. They’re a type of groundnut and are rich in nutrients, including thepowerfulantioxidantresveratrol.Unfortunately,anincreasingnumberofpeoplehaveprofoundallergiestopeanutsand/ortothetoxicmoldthatcommonlycontaminatesthisfood.7.Avoidall refinedandmodified fats, chemicallyextractedandbleachedoils, fried foods,hydrogenatedandpartiallyhydrogenatedoils,fractionatedandpartiallyfractionatedoils,margarineandtrans-fats.Readproductlabelscarefully,asit’sbecominglawtolisttrans-fatcontent.Makeupafast,healthydressingandstoreitinthefridgeinsteadofusingpreparedproducts.8.Avoidallrefinedbeetandcanesugarsincludingberry(extrafine),brown,confectioner’s,golden,icing,Turbinado and white forms. Avoid confectioner’s syrup, dextrose, glucose-fructose, high-fructose cornsyrupandlevulose(fructose).Don’tconsumeartificialsweeteners.*Coconutisn’tatruenut,butafruit.Peoplewhohavetreenutallergiesmostoftencantoleratecoconut.

“We are indeed much more than what we eat, but what we eat canneverthelesshelpustobemuchmorethanweare.”

—ADELLEDAVIS,authorofLet’sEatRight

CHAPTER10

BUILDINGAHEALTHYKITCHEN

As I’ve saidearlier, thereare sevenbilliondiets for sevenbillionpeople.Youmustfine-tuneanyfoodplantosuityourneedsandpreferences.It’simportanttounderstandthatthemenuplaninthisbookisonlyonewayyoumightapproachyoureatinghabits.It’s impossible toplanamenu that removesallknownallergens,but Ihave

attempted to remove themost commonones.The exceptions I havemade areeggs,smallamountsoffermentedsoy,andanti-inflammatoryfoodssuchastreenuts, if you’re not allergic to them. It’s really unfortunatewhen the body tagsthemasanallergen.Thosewhohavea treenutallergycanoftenhandleseedsthatareprocessedinaseparatefacility,soseedsareoftenagoodsubstitutewhenarecipecallsfornuts.Ialsohaveafewrecipesthatcontaineggs; ifyoucan’ttolerate eggs, then ignore the recipe. Alternatively, if eggs are called for in abakingrecipe,youcanuseaveganeggsubstitutesuchasgroundflaxseeds[seethispage]toactasthebindingagent.Themostimportantthingtodoistostartexperimentingandembracingavarietyoffoodsfromaroundtheglobethatwillkeepyourpalateinterestedandfulfilled.Mostrecipesinthismenuplanyieldfourservingsbutyoumaywanttohalve

theamountsthefirsttimeyoumakesomethingwithunusualingredientsyou’venever tasted before. I intentionally chose tomake the recipes this size so youwouldhave leftovers to freeze andenjoy laterwhenyou’re in ahurry.Dinnerleftoverscanbegreatforbreakfast.Thesesavoryfoodswillbalanceyourbloodsugarfarmorethanasweetpastryandcupofcoffeetostarttheday,andyou’llfindyourselfmorementallyfocused,emotionallysteadyandable tocopewithdailystressors.TheMTHImenuplandoesincludesweet-tastingbreakfasts,butthese contain more protein and healthy oils than the average conventionalbreakfastandtheyhelpyouavoidanearlymorningspikeininsulin.Thatbeingsaid, nothing beats greens in themorning!The Japanese, for example, are thelongest-livinghumansonearth,andtheyoftenstartthedaywithgreens,riceandfish.

UTENSILSFORAHEALTHYKITCHENMyfirstpieceofadviceisthatyoupurchasethebestequipmentyoucanafford.

Remember that you’re likely preparing severalmeals a day andwhatever youbuyneedstoworkwellandbelonglasting.Secondly,butnolessimportant,istoavoid plastic as much as possible. This includes plastic cutting boards andstorage containers, since BPA (bisphenol A, a dangerous estrogen mimickerfoundinmostplastics)leachesfromplasticintoyourfood.Youalsomightwantto eliminate nonstick coatings typically used on cookware because they areextremelytoxic(nonstickpanscontainchemicalssuchasperfluorooctanoicacid[PFOA],thatalsoactaspowerfulestrogenmimics.Theyhavebeenimplicatedin infertility and other hormone imbalances). Choose pans made from safermaterialslikestainlesssteel,castiron,glassortitanium,orpansthatareenamelcoated, all of which won’t leach toxins into your fabulous kitchen creations.These pans are easy to clean and dishwasher safe, with the exception of castiron.Earthenwareandglassisprobablythebestoptionforcookinginyouroven.

ANTI-INFLAMMATORYSHOPPINGGUIDEPhotocopyandcheckoffwhatyouwanttoshopforthisweek.

*Foods marked with an asterisk (*) may contain ingredients that you shouldavoid.Checklabelsfor:aluminum(bakingsodaonly),anti-cakingagents,color,gluten, hydrogenated oils, MSG or related additives (this page), refined canesugar,refinedoils,soyproteinisolate,tablesalt,whitevinegarand/oryeast.

PRODUCEOrganic,local,allcolors,inseason.ArtichokeAppleApricotAsparagusAvocadoBeans(fresh)GreenPurpleYellow

BeetrootandgreensBerries

BlueberryBlackberryCranberryRaspberryStrawberry

BroccoliBrusselsSproutsBurdockRootCabbage(green,purple,red)CarrotCauliflowerCeleryCeleryRoot/CeleriacCherryCucumberFennelbulbandgreensFreshHerbsBasilChiveCilantroDillGreensGarlic(fresh,whole)Gingerroot(fresh,whole)LemongrassMarjoramMintOreganoParsleyRosemarySageSavoryTarragonThymeTurmericroot(fresh,whole)

Grape

JicamarootJerusalemArtichoke/SunchokeKohlrabiLeekLemonLimeLeafyGreensBokChoyCollardDandelionKaleMustardPurslaneSpinachSwissChardTurnip

LettucesArugulaBibBostonButterheadMesclunmixRadicchioRomaine

MixedAsianGreensMangoMushroomsEnokiMaitakeOysterShiitakeSnowearWoodear

OnionGreen

RedYellow

OkraPeach/NectarinePearPeas(snap,snow,sweet,etc.)PineapplePlumPomegranatePumpkinRadishRapiniShallotSprouts(beans,grains,seeds)SweetPotatoSquashes(allsummerandwintervarietiesincludingzucchini)TaroRootandGreens(Eddoe)Yam

SNACKSDriedfruitswithnoaddedsugar,sulfatesorhydrogenatedoilsAppleApricotBlueberryCherryCranberryDateFigPrune

PACKAGEDFOODSBuy preserves in glass jars as much as possible. Canned foods are foroccasional, emergency meals. When possible, buy food in enamel-lined

cans.AnchovyArtichoke*BakingPowder*Beans(canned)AdzukiBlackFavaGarbanzoKidneyMungPintoRomano

BroccoliSproutJuiceBroth(organicbeef,chickenandvegetable)CoconutMilkFishFlakes(bonito)*HerringKudzurootpowderLentils(canned)Olives(inoliveoil)Soup(beanorvegetable)ProteinPowder(hemp,pea,sproutedbrownrice;avoidwheyandsoybean)RiceCrispCereal*RicePaperRiceTortillaSalmon(WildSockeye)Sardine(inwater)

NUTS&SEEDSWhole,raw,oilfree,unsalted.Storeinairtightcontainerinfridgeorfreezer.AlmondChiaseed

BrazilnutFlaxseedHazelnutHempseedMacadamiaPecanPinenutPumpkinseedSesameseed(blackandwhitevarieties)SunflowerseedWalnutAnynutandseedbuttersmadefromabove

GRAINS,BREADS,CEREALS&LEGUMES

Choosewhole-grainproducts,notwholewheatproducts.AmaranthBreakfastCereals(wholegrain)*BrownRiceDriedBeansFlaxFlatbread*Job’sTearsLentilsMilletPeasQuinoa(black,redorwhite)SorghumSproutedGrain,Yeast-freeBread(brownrice,buckwheat,milletorquinoa)*TeffWholeFlourAlmondAmaranthArrowroot

Bean(Garbanzo,Romano;avoidSoybean)BuckwheatQuinoaRiceTapioca

WholePastaBeanorLentilBuckwheatQuinoaSweetPotato

WildRice

REFRIGERATORCASE&FROZENFOODSAvoidanythingwithcarrageenan.Asanisolatedfoodadditive,thiscomplexfibermaycauseintestinalirritation.Chooselowornon-fatorganicdairyproducts with no added sugar. Pay attention to the sodium content offrozenmealsandtothekindofoilsusedinpreparedsaucesanddips.

BeanDipEdamame(youngsoyabeans)Goat and Sheep Butter, Ghee, Kefir or Yogurt (test after eight weeks on theMTHIplan)

FrozenBerriesAçaiBlueberryBlackberryCranberryRaspberryStrawberry(organic)

FrozenVegetables(chooseavariety)Almond,Coconut,HempSeedorRiceMilk*Miso(withliveculture)Mochi(brownricetreat)Omega-3FortifiedEggsPestomadewithextra-virginoliveoil(basil,cilantro,kale,etc.)Tempeh(fermentedsoy)

BEVERAGESFilteredorNaturalSpringWaterFruitJuice*Tea(greenandvariousherbal)VegetableJuice*

MEAT/FISHChoosefreshorfrozentowidenyourselection.Coldwateroilyfish:ArcticCharBlackCod(Sablefish,Butterfish)HaddockHalibutHerringMackerelSalmon(freshorfrozen,wildorcannedsockeye)SardineTilapiaTroutOther fish not prone to contamination or overfishing (refer to the SeaChoiceCanada’sSustainableSeafoodGuide)

Free-Range,OrganicPoultry:ChickenCornishHenDuckGooseEmuOstrichPheasantQuailRheaTurkey

Grass-FedRedMeatsBeefBisonLambRabbitVenisonWildgame(deer,moose,etc.)

CONDIMENTS,FLAVORS&OILSStoredinglassjarsAppleButterAppleCiderVinegar(unpasteurized)AvocadoOilBrownRiceVinegarBoullion(organicbeef,chickenandvegetable)*CoconutOilChiaseedoilDillPickle(fermented)*Extra-VirginOliveOilFermentedVegetables*FlaxSeedOilGrapeSeedOilHempSeedOilHoney(rawandunpasteurizedliquid)Horseradish*Mustard(Dijonandyellow)*NutritionalYeastPeppermintLiquidExtractPerillaSeedOilPickledGingerRoot*PumpkinSeedOilSachaInchiSeedOil

Salt(unrefinedgreyseaorpinkHimalayanrock)Sauerkraut(fermented)*SesameSeedOil(rawandtoastedseedvarieties)TamariSauce*UmeboshiPlumPasteUmeboshiPlumVinegarUnrefinedVanillaExtractWalnutOilWasabe*

DRYHERBSANDSPICES,POWDEREDANDWHOLEFORMS*AllspiceBasilBayLeafCardamomChivesCloveBudCinnamonCorianderSeedCuminSeedCurryLeafDillSeedFennelSeedGingerRootMustardSeed(blackandyellowvarieties)NutmegParsleyPoppySeedRosemarySageThymeTurmeric

SEAWEEDSArameDulseHijikiKombuNoriWakame

SUPPLEMENTS/MEDICINALHERBSChlorellapowderSlipperyElmBarkpowderSpirulinaPowderStevia(extractorwhole-leafpowder)VitaminCcrystals(cornfree,non-GMO)XanthamGum

COOKINGBEANSBeans,beans,themagicalfruit,themoreyoueat,themoreyoutoot!Iftheolddittyresonateswithyou,itmeansyouaren’tdigestingthemwell.Beanscanbetoughtodigestbuttheyarepackedwithfiber,proteinandBvitamins.Soakingand cooking beans thoroughly helps break down the complex sugars(oligosaccharidessuchasraffinose)thatcanchallengeyourdigestivesystem.If flatulence is a problem for you when you eat beans, start with small

amounts to allow your body to gradually increase the production of enzymesnecessary to help digest them. Cook your beans until they burst or masheffortlesslytoensurethattheyarereadytoeat.Herbsthatpromotethedigestionofbeansincludeajwainseed,aniseseed,asafoetida(hing)resin,basil,bayleaf,cardamom, clove, cinnamon bark, coriander seed, cumin seed, fennel seed,fenugreekseed,garlic,gingerroot,marjoram,mint,staranise,winterorsummersavory,andturmeric.Cookingbeanswithablendoftwoorthreeoftheseherbswill improvedigestibility—butdon’tmixallof theseherbs inapotwithyourbeans! Experiment with the ones that you find tastiest and most suitable tosupporting your digestion. Many people from India maintain the tradition ofchewing on dried fennel seeds or drinking a cup of fennel tea at the end of alegume-basedmealtoaiddigestion.

GettingthePerfectBean• Cooking time depends on whether you’re using dried or fresh beans. Thefresher the beans, the shorter the cooking time. Beans are tastier and lessgrainywhencookedslowly,soavoidpressurecookingifpossible.

•Rinse beans thoroughly in coldwater and discard any that are discolored orbadlyformed.Alsoremoveanypebblesorsmallstones.

• If using dried beans, cover beanswith 3 to 4 times their volume of filteredwater.Soakforatleast8hoursorovernight(youcanskipthesoakingstepformungbeans, lentilsandsplitpeas,butmakesure torinse them).Discard thesoakingwater.Rinsethoroughly.Forsomeofthelonger-cookingbeans,Ihavefoundthatsoakingthemfor24hoursandchangingthesoakingwatertwoorthreetimescandecreasethecookingtime.

•Bothsoakeddriedbeansandfreshbeansneedtobecoveredwith3to4timestheirvolumewithfreshfilteredwater.

•Bringtoagentleboil.Lowerheatandsimmer,partiallycovered,toensurethatthewaterdoesnotboilover.Skimoffthefoamthataccumulatesontopofthewater,asitincreasesintestinalgas.

•Stiroccasionallytoavoidstarchstickingtothebottomofthepotandpossiblyburning.

•Addmorewaterasneededtokeepthebeanscovered.•Addyour choice of herbs and spices.A½ strip (about 3 inches/ 8.5 cm) ofkombu(aseavegetable)percup(250mL)ofdriedbeansisalsoagreatwaytosupportdigestionandboostmineralcontent.Alternatively,add1bayleafpercup(250mL)ofdriedbeansforeasierdigestibility.

•Addapinchofgreyseasaltorpinkrocksaltonlyafter thebeansare tender(about10minutesbeforetheyarefullycooked),sothatthebeanscookallthewaythrough.

•Seethefollowingchartforcookingtimes.

COOKINGGUIDELINESFORBEANS

Quick-SoakMethodforBeansWhen time is limited, wash and pick over beans and put them in a stockpot.Coverwith3 inches(7.5cm)ofwater.Bring toaboil for10minutes, removefrom heat, then cover and soak for 1 hour. Discard soaking water, add freshwaterandcookuntiltender.

COOKINGGRAINS

TheBestWaytoCookGrains•Rinseallwholegrainsincoldwateranddrainwell.It’seasiest touseafine-meshstrainerforthistask.Amaranthandteffaretootinyforrinsing,soskipthisstepforthesegrains.

•Bringliquid(water,meatorvegetablestock,orricemilk)toagentleboilinasaucepan.

•Addthegrainandstir,bringingtheliquidbacktoagentlesimmer.•Coverandreduceheattothelowestsettingpossible.

•Cookuntilsoft,butnotmushy(seethispageforrecommendedtimes).

GettingtheBestGrain• Recommended cooking times are approximate and variable because somepeoplelikeeatingslightlyfirmcookedgrains.

•Don’tpeekinsidethepotwhenthegrainsarecooking.Bylettingsteamescape,youprolong thecooking time.Don’t stirmostgrainsunlessyouare fluffingthem after they’re done. However, amaranth and teff seeds do need to beoccasionally stirred because their mineral-rich soluble fiber (mucilage) willotherwisesticktothepot.

• Make sure you cook grains in enough liquid (such as water, broth or milksubstitute)sothatitdoesn’tboildrywhilecooking(seebelow).

• Test the grains for readinesswhen the recommended cooking time has beenreached. Most whole grains are much better if they’re slightly chewy.However, people with a compromised digestive system and inflamed gutshouldeatthoroughlycooked,moistgrainswithenoughwarmcookingliquidorbrothtoeasedigestion.

•Differentgrainshavedifferentcharacteristics.Somegrains,suchasJob’stears,kasha,millet,quinoa,wholegrainriceandwildricewon’tbecomestickyevenafter cooking. Others, such as amaranth, buckwheat, sorghum and teff, willhaveamoreporridge-likeconsistency.

•Experiment!Youwill find that each typeof grainhas a numberof subtypes(thecolor,shapeorsizemayvary),givingthemdifferentflavorsandtextures.Theirnutritionalvalueisusuallycomparable,butmineralandvitaminprofilesmayvaryslightly.

• Lightly toasting dry grains will give them a nutty flavor. Spread the grains(unrinsed) inaskilletandheat forapproximatelyfour tosevenminutesovermedium-low heat, stirring constantly, until the grains are golden. Then addcooking liquidandcontinue tocook (becarefulwhenadding liquid toahotpotthatitdoesnotspatter).

•Somegrains,notablybuckwheat(includingkasha),millet,quinoaandteff,canbefluffedjustbeforeserving.

COOKINGGUIDELINESFORGRAINS

SpecificInformationonParticularGrainsAmaranthisagluten-freeancientAztecseedthat’sconsideredaculinarygrain.Anutritionalpowerhouse,itpackshighamountsofprotein(5g)andcalcium(60mg) per ½ cup/125 mL. It has a sticky texture when cooked, and congealsquicklyasitcools.Itcombineswellinrecipeswithbuckwheat,milletandbrownrice.Cookedamaranthgrainscanalsobeaddedtobakedgoodsorstewsandrawseedscanbepoppedlikepopcorn.

Buckwheatisn’tactuallyatypeofwheat,norisitrelatedtothecerealgrasses.It’sactuallytheseedofabushfruit;therefore,it’sgluten-free.Sinceithassuchamildtaste,toastingitbrieflybeforesimmeringitinliquidwillperkupitsflavor.Toastedbuckwheat seeds are calledkasha.Buckwheathas a soft texturewhencookedandcombineswellwithpastasalads,quinoaandwintersquash.

Kasha(RoastedBuckwheat)hasastrongerflavorandadriertexturethanrawbuckwheat.It’sgreatmixedwithgarlic,riceandvegetablesandotherseasoningstomakeapilaf.Toavoidmushiness,cook1cup(250mL)kashawith1beatenegginaheavysaucepanovermediumheat,stirringuntildry.Add2cups(500mL) boiling liquid. Cover, reduce heat and simmer 20 minutes. Fluff beforeserving.

Job’sTearstasteslikebarley,andit’soneofthemostpopularmedicinalfoodsinChina.Itcanbeusedaloneormixedinsoup,andisnutritionallytherapeuticforpainfulandstiffjoints.Ifyousufferfromjointpainandstiffness,you’llneedto eat about 1 cooked cup (250mL) a day for one to twoweeks before younotice the benefits. At that point, continue to eat it twice a week for health

maintenance.Job’stearsarealsoveryhealingforthekidneys.The traditional use of Job’s tears may have a scientific basis. Based on

experimental animal studies, Japanese scientistshave isolatednumerous activechemical components from Job’s tears, including coixol (which is anti-inflammatory, antihistaminic,muscle relaxing and fever reducing) and coixans(which have sugar-lowering properties that can help people with diabetesmanagetheirbloodsugar).

Milletisglutenfreeandagoodsourceofthecarotenoidlutein,whichhelpstosupporteyehealth.It’sexceptionallyeasytodigestandthereforemakesanidealfood forconvalescence froman inflamedor irritatedgut. Ithasanutty flavor,and goes well with curried dishes, salads and soups. You can make it into abreakfastporridgebycookinginalittleextraliquid.Itcontainsgoitergens,soitmaybecontraindicatedforpeoplewhosufferfromhypothyroidism.

Quinoa is an ancient Incan seed grain related to amaranth and is loadedwithnutrition.Ithas50percentmoreproteinthanwheat,andmoreironandcalciumthanmostothergrains.Quinoacombineswellwithmilletandbuckwheat,andisgreatinsoupsandstewsorasasidedish.Black,purpleandredquinoavarietiesarericherincolorandcrunchierintexture,andhaveastrongerflavorthanwhitequinoa.Allvarietieshaveanenjoyabletexturethatisuniquetothegrain.

Teff is a staplegrain inEthiopia, and is superchargedwith iron.A1-cup (250mL) servingwill provide 25 percent of your daily iron needs. It’s also a richsourceoffiberandprotein.Sweetandmaltyinflavor,teffisoneofthesmallestgrainsintheworld,whichmaybewhyitsnamemeans“lost.”(Don’trinseitinamesh strainer or you will lose it down the drain!) Lightly dry toast it beforecookingforaricherflavor.Theflourcanbeusedtomakepancakesandcrepes,andthegrainmakesagreatporridge.

Whole,UnpolishedRice (forexample,black,brownandred),whichhasonlytheouterhullremoved,retainsanimpressivevarietyofvitamins,includingB3,B3 andE, andminerals such asmagnesium,manganese and selenium.Wholericecontainsonlyasmallamountofprotein.However, ithasa relativelyhighleveloftheaminoacidlysine,whichisthecriticalaminoacidthatourimmunesystem uses to fight the cold sore virus. Brown rice contains four times theamount of fiber found in white rice because the bran isn’t milled away. Thisinsolublefiberisimportantformaintainingahealthydigestivetract.•Rinsingmedium-grainandshort-grainriceundercoldwaterbeforeyoucookit

helpsreleasethestarchthatmakescooledricesticky.•You can pressure cook rice, but the grainswon’t remain separate, light andfluffy.

•To cookbasmati rice,whichhas a light, fluffy texture, soak it in coolwaterbeforecookingforasmuchtimeasyouhavepermitting.Basmatiretainsmorestarch thanotherricevarieties,soaftersoaking, rinse ituntil thewater isnolongercloudy.

• Since brown rice features an oil-rich germ (part of the husk), it’s moresusceptibletobecomingrancidthanwhiterice.Itshouldthereforebestoredinthe refrigerator in an airtight container. Stored in this way, brown rice willkeepfreshforaboutsixmonths.

WildRiceistheseedofaNativeAmericanmarshgrass.It’slowincalories,richin fiber and higher in iron, niacin, protein and riboflavin than brown rice. Ittriples in volume when cooked and a small amount will give a distinctivecharactertoapilaf,stuffing,saladorsoup.

MEALPLANNINGGUIDELINESAn eating plan that promotes a lifetime of good health will balance yournutritionalandemotionalneeds.TheMTHImenuwasdesignedwithbothbody-supportingnutrients and soul-satisfying flavors inmind tohelpyou stickwiththeprogram.Keepingbothof theseaspects inbalance,you’llbeable toadjustwitheasetothehealthiestchoices.Youjusthavetotakeitonebiteatatime.Ifyoufeelthatfrequentfoodpreparationistoomuchforyou,getintothehabitofmaking larger batches and storing them.For example, cook enough quinoa soyoucanhavesomeinthemorningandthenpacktherestinaThermossoyoucansnackonitthroughouttheday.

GoodEatingHabitstoEstablish:•Eatyourfirstmealwithintwohoursofwakingup.•Eatthreemealsandtwosnacksspacedoverthedaytokeepenergylevelsup.•Insteadofasugarytreat,enjoy1to2servingsoffruitfordessertorasasnack.•Make sure half of your plate is filled with vegetables. (Vegetables must becookedifyousufferfromanyinflammatorybowelconditions.)

•Include2to3vegetablesineverymealforaminimumof7servingsaday.Themineralsinvegetablesalkalizeyourbody,helpingtoreduceinflammation.

•Try to eat 35 grams of fiber a day.You can achieve this by increasing your

consumption of fruit, vegetables, whole grains, legumes and seeds. Drinkplentyoffluids.

CALORICINTAKEMostadultsneedtoconsumebetween1,800and3,000caloriesaday.Ifyou’reeatingtheappropriatenumberofcaloriesforyourlevelofactivity,yourweightshouldn’tfluctuategreatly.Women,peoplewithasmallerbuildandpeoplewithalessactivelifestyleneedfewercalories.Conversely,men,peoplewithalargerbuildandpeoplewithamoreactivelifestyleneedmorecaloriestomaintaintheirweight.The distribution of calories you consume should be as follows: 40 to 50

percentfromcarbohydrates,20to30percentfromfat,and20to30percentfromprotein.Ifyouhavestrongdigestion,meaningyoudon’texperienceanyburping,gas or bloating after eating, try to include carbohydrates, fats and proteins ateachmeal.Eachofushasabuilt-inprotein-portionmeter—thesizeofthepalmofyour

hand!For instance, ifyouhavea smallerpalm,youneeda smalleramountofproteinperserving.It’sreallythatsimple.Useyourpalmtodeterminewhatsizeyourproteinportionshouldbeateachmeal.Here are a few general rules for portion sizes, in case you’re eating out or

tryingtodecidewhenyou’reinthegroceryaisle:

AnimalChoices:1smallchickenbreast,a3-to4-ouncesteak,2to3eggs.

VegetarianChoices: 4 ounces (120 g) of tempeh, 1 cup (250mL) of cookedlentilsorbeandip,or2ounces(60g)ofnutsorseedsWhenchoosingvegetarianoptions,mixgrainswithlegumestoensureyouget

acompletevarietyofaminoacids.

Legumes include beans, lentils and peas. There are many choices like black,kidney, navy and pinto aswell as the lesser known, but equally delicious andnutritious, cranberry and fava beans. In the pea family are black-eyed peas,chickpeas(garbanzobeans),lentilsandsplitpeas.Legumesareoftenlowintheessentialaminoacidsmethionine(mungbeansareanexception)andtryptophan,sotrytopairthemwithgrainsorseedsforacompleteproteinsource.

Grainsincludeamaranth,buckwheat,Job’stears,quinoa,millet,teff,wholerice,wildrice.Manygrainsarelowintheaminoacidlysine,exceptamaranth,whichboasts1gramof lysineper100-gramserving, andquinoa,whichcontains0.5

grams per 100-gram serving. Pair grains with legumes or nuts and seeds tocompletetheprotein.

NutsandSeedscanalsobelowinlysine.Almonds,pecansandwalnutscanbeaddedasaquickmealtoppingoraddedtoabeanorlegumerecipetocompletethe protein. Delicious anti-inflammatory seeds include chia, flax, hemp,pumpkinseeds,sanchainchi,sesameandsunflower.

NOTEFORVEGETARIANSFermentedsoy isallowedin thismealplan,as longasyouaresureyouaren’tsensitive to it and don’t have a thyroid imbalance (soy can reduce thyroidfunction).It’seasytosubstitutetempehinmanyofthechickenormeatrecipesprovided.Liketofu,tempehismadefromsoybeansthataregroundandmoldedintoacake.It’sanutty,protein-richoptionandisgreatinlunchwraps.Unliketofu, tempeh is fermented with Rhizopus oligosporus yeast culture and isthereforemoredigestible,lesslikelytoproducegasandlesslikelytoactasanallergen. The fermentation process also deactivates the various compoundspresentinsoyandotherlegumesthatinhibitproteinandcarbohydratedigestion.NattoissimilarlyfermentedwithBacillussubtilisbacterialculture,andmisoisfermentedwithvariousnutritionalyeasts.It’s important for vegetarians to get enough protein in order to manage

carbohydrate cravings and build lean muscle. If you’re chronically tired, youmaywanttoensureyou’regettingenoughironandvitaminB12;botharehardtoobtainonavegetariandietandarecriticalnutrientsforcellmetabolism,energyproduction,bloodformation,liverfunctionandoveralloptimalhealth.

Greatvegetariansourcesofironinclude:

Lentils,cooked 1cup(250mL)=6.6mg

Spinach,cooked 1cup(250mL)=6.4mg

Quinoa,cooked 1cup(250mL)=6.3mg

Tempeh 1cup(250mL)=4.8mg

Limabeans,cooked 1cup(250mL)=4.4mg

Swisschard,cooked 1cup(250mL)=4.0mg

Blackstrapmolasses 1tbsp(15mL)=2.6mg

VitaminB12 is found naturally inmeat,milk products and eggs, so if you areveganitisimportanttoconsideraB12supplement.Spirulina,seavegetablesandnutritionalyeastdonotcontainadequateamountsofB12 topreventdeficiencysymptoms.

CompleteProteinPairingsFoodcombinationsthatmakeacompleteprotein:•Legumeswithgrains/nuts/seeds•Dairywithgrains/nuts/seeds/legumes

MODIFICATIONSTOTHEMTHIPLANIfyousufferfromileocecalvalvesyndrome,ankylosingspondylitisorany inflammatory bowel disease such as ulcerative colitis,diverticulitis or Crohn’s disease, you’ll have to make foodmodifications to theMTHIplan. I suggest you reduceor completelyeliminate(dependingontheseverityofyourcondition)foodshighinroughage: raw foods, nuts, seeds and whole grains. Eat fruits andvegetables lightly cooked to soften them and avoid swallowinginedibleseedssuchasthoseinberries,cucumber,grape,watermelon,tomato,pepperandeggplant(eatnightshadevegetablesonlyafterstepthree). You may need to avoid strawberries, raspberries, blueberriesandrelatedfruitsintheirwholeform.Byremovingtheseedsthroughastrainer, you may be able to enjoy the health benefits without theirseeds. Eat soupy dal (split beans and peas with the outer skinsremoved) insteadofwhole legumes.Eliminatespicyfoodsandavoidstimulants such as alcohol, cocoa and caffeine. Blending your foodinto a hearty soup may help improve your digestion, soothe yourintestinesandcalminflamedareas.

SUGGESTED7-DAYOMNIVOREMENUPLANNote:Days are interchangeable. If you are short on time, simplify ameal byeating steamedgreens, squash andproteinofyour choice. It is very importantthat you rotateyour foodchoices to avoid allergies and improveyournutrientdiversity. Be brave and experiment with new foods and your taste buds willadapt quickly.Considermakingmeals on theweekend and freezing them intoportionsforfastweekend-mealchoices.Washandchopproducewhenyougethome from shopping so vegetables become an instant snack item. There aretraditionalbreakfast itemssuggested,butforfasterhealing,eatlunchordinnersuggestionsas thefirstmeal toensureyourbloodsugarwillbemorebalanced

throughouttheday.

SUGGESTED7-DAYVEGANMENUPLAN

Note: Days are interchangeable. If you’re short on time, simplify a meal byeating steamed greens, squash and protein of your choice. It’s very importantthat you rotateyour foodchoices to avoid allergies and improveyournutrientdiversity. Be brave and experiment with new foods and your taste buds willadapt quickly. There are traditional breakfast items suggested but if you eatlunch or dinner suggestions as the first meal, your blood sugar will be morebalancedthroughouttheday.

YOURFOODJOURNAL

Bykeepingarecordaboutyourfeelingsandfoodchoices,youmayunveil the

connectionbetweenphysicalandemotionalsymptoms.Lookatyouremotionalattachmenttothefoodsyoueat,asweareoftensensitivetotheveryfoodswecravethemost.

ALLERGYSUBSTITUTIONCHART

“We cannot work, we cannot think, unlessourstomachwillsso…Afteracupoftea…it says to the brain, ‘Now rise, and showyour strength… see,with a clear eye, intoNature,andintolife.’”

—JEROMEK.JEROME,THREEMENINABOAT(TOSAYNOTHINGOFTHEDOG)

CHAPTER11

LIQUIDHEALING

IntheMTHIprogram,Istronglyencourageyoutotryadifferentteaeveryday.In the end, your taste budswill appreciate the herbs’ healing effects and theirnatural fruity,woodsy and spicy flavors.Beforeyou takeyour first sipof tea,keepthefollowinginmind:•Trylongbrewsforrootsandleaves—thiswillboostthetea’spotency.• Delicate flowers and leaves should not be boiled as this can reduce theirmedicinalproperties.A longer steeping time,10minutesup to2hours,willyieldastronger teawithmorebeneficialproperties.Servesteeped teahotoriced.Ifyouwish,addsweetener,lemonorspicestotaste.

•Avoidsteepingcaffeinatedtea(black,greenorwhite)inwaterthat’stoohotorforlongerthansevenminutesasthiswillresultinabitter,unsavorybrewandhigher caffeine content. Consider steeping for three to seven minutes,dependingonhowstrongyoulikeyourtea.

Note:Consultyourhealthpractitionerifpregnantornursingtoestablishwhichteasaresafeforyouandyourbaby.

HEALINGTEASHerbal teas are healing, hydrating and soothing.Making your own fresh teasfrom whole plant parts can be very rewarding and fresh teas usually havestronger healing properties and are less expensive than prepackaged tea bags.Flowers, leaves, nonwoody stems and other soft plant parts can be steeped,whereasresins,roots,seeds,woodystemsandotherhardpartsmustbedecocted.Powderedorfinelyshreddedrootscanalsobeinfused.Allteascanbepreparedin1-litremasonjarsandstoredintherefrigeratorforeaseofuse.

INFUSIONS (EXTRACTS PREPARED BY SOAKING THELEAVESOFAPLANTINLIQUID)Infusionisamethodofpreparingteasthatinvolvespouringhotwateroverplantmatter(suchasdriedleavesorberries)andsteeping,whichmeans soaking plant matter in liquid for a period of time and then

removingtheplantmatterbeforeconsumption.

BasicInstructions1.Place1tsp(5mL)ofherbspercup(250mL)ofwaterintoateapotormugandpourfilteredwater(justofftheboil)overtop.2.Infusefor3to7minutestosuityourtaste.Toincreasethehealingpropertiesofthetea,coveritwhileitsteeps.Iftheteaisuncaffienatedthen stir occasionally to assist the brewing process. Strain beforedrinking.

CRANBERRYROSEHIPHERBALTEAThiscombinationofrosehipsandcranberryisaperfectfit.Bothrosehipsandcranberries are high in vitamin C, which supports the immune system. Theacidityof theberries stopsbacteria fromattaching to thewallsof thebladder,helpingtopreventbladderinfections.Rosehipsarethefruitsthatformatthebaseoftheroseflower.Theycontaina

whopping1,700mgofvitaminCper100gofdriedrosehip.Rosehipsareoftenincluded inherbalblends (especiallywithhibiscus),but they taste fabulousontheirown.Thisteahasatangy,tartflavorandapinkishcolor.

1tbsp(15mL) driedrosehips

4cups(1L) filteredwater,justofftheboil

¼cup(60mL) purecranberryjuice

½tsp(2.5mL) steviawhole-leafpowderor

¼tsp(1mL) steviaextract

Placerosehipsinateapot.Pourinboiledfilteredwaterandcranberryjuice.Addsteviatotaste.

Makes4cups(1L).

NETTLEGREENTEAGreenteacontainshighconcentrationsofcatechinpolyphenols,whichstimulatefat metabolism and promote thermogenesis–a process whereby the bodygeneratesheatbyburningfuelssuchasfat.Greenteamayevenbegoodforyourteeth.It isarichsourceofnaturalfluoride,containingupto400ppm.Theteaplant extracts fluoride from the soil in which it grows. Fluoride can disrupt

thyroidfunctionsoifyouhavehypothyroidismthenconsideravoidinggreentea.Nettleisafantasticsourceofpotassium,calciumandmagnesium,whichcan

giveyoutheenergyyouneedforexercise.Nettlehasagentlegrassyflavorandwheninfusedovernight,turnsanintenseemeraldgreen.Place3teabagsor1 tbsp(15mL)ofdriednettle leavesintoapotorcupandpour1L(4cups)ofboilingfilteredwaterover. Infuseforat least20minutes.Place 1 green tea bag into the existing teapot and infuse for an additional 3minutesor less tomaximizeantioxidant,andminimizecaffeine,content.Servehotoriced.Addsweetener,lemonorotherspicestotaste.

Makes4cups(1L).

QUICKTIPFor a fast kidney cleanse, add a nettle tea bag to yourwater bottle and let itinfuseovernight.

ROOIBOSTEARooibosisbecomingmorepopularinWesterncountriesbecauseitcontainshighlevelof antioxidants suchas aspalathin andnothofagin, lacks caffeine andhaslowtanninlevels(comparedtofullyoxidizedblacktea).Theflavorofrooibostea is often described as sweet (without sugar added) and slightly nutty. Theresulting brew is a reddish-brown color, explainingwhy rooibos is sometimesreferredtoas“redtea.”

Place3teabagsofrooibosteaor3tsp(15mL)ofdriedleafandrooibosbarkintoapotorcupandpour4cups(1L)ofboilingfilteredwaterover.Infuseforatleast20minutes.Alongersteepingtime,upto2hours,willyieldastrongerteawithmorebeneficialproperties.Servehotoriced.Addsweetenerorlemontotaste,orsteepwithapeppermintteabagforamorerefreshingtaste.

Makes4cups(1L).

TULSI(HOLYBASIL)ANDCHAMOMILETEAModern scientific research confirms that tulsi (holy basil) reduces stress,enhances stamina, relieves inflammation, lowers cholesterol, eliminates toxins,protects against radiation, prevents gastric ulcers, lowers fevers, improvesdigestion,regulatesbloodpressureandbloodsugar,andprovidesarichsupplyofantioxidantsandothernutrients.Tulsiisespeciallyeffectiveinsupportingthe

heart,bloodvessels,liverandlungs.Chamomile can help you fall asleep if you drink it before bed, but don’t

hesitate to sip it throughout the day. Its relaxing effects do not interfere withactivities such as driving a car or completing difficult tasks.Chamomile is anideal choice for people with ulcers or other stomach problems aggravated byanxiety. It’s also recommended formusclepain that results fromstress. Ifyouareexperiencingmuscletwitching,chamomileteacanhelp.Place2teabagsoftulsiteaor2tsp(10mL)ofdriedtulsileavesand2tsp(10mL)chamomile flowers (or2chamomile teabags) intoapotandpour6cups(1.5L)ofboilingfilteredwaterover.Infuseforatleast20minutes.Theteamuststeep inhotwater in a coveredpotor teapot for at least15minutes.A longersteeping time, such as 2 hours, will yield a stronger teawithmore beneficialproperties.Servehotoriced.Ifdesired,addsweetenerorlemontotaste,orsteepwithapeppermintteabag.

Makes6cups(1.5L).

DECOCTIONS (THE ESSENCE OF ROOTS AND BARKEXTRACTEDBYHEATINGORBOILING.)Decoction is a method of making teas that involves placing plantmatterinapotwithwater,boilingthemixtureforasetamountoftimeandthenstrainingthemixturebeforeconsumption.

BasicInstructions1.Place1tsp(5mL)ofherbspercup(250mL)ofwaterintoapotandbringtoagentleboil.2.Simmer for7 to10minutes.To increase thehealingpropertiesofthetea,keepitcovered.

Delicate flowers and leaves should not be boiled as this can reducetheirmedicinal properties. A longer steeping time, such as 15 to 20minutes, yields a stronger teawithmore beneficial properties. Servesteepedteahotoriced.Ifyouwish,addsweetener,lemonorspicestotaste.

Makes1cup(250mL).

LICORICETEALicorice root is a wonderfully sweet way to nourish the body. It containsglycyrrhizinandglycyrrhizicacid,bothofwhichareanti-inflammatory.Licoriceroot tea calms the stomach lining, relieves exhausted adrenals and nourishesnerveswhileprovidinganenergykick.Unlikecaffeine,licoriceissafetouseintheevening.

Place2one-inch(2.5cm)piecesofwholelicoricerootin4cups(1L)ofwater.Bringtoaboilandsimmerfor10to15minutes.

Alternatively,place1tbsp(15mL)ofshreddedlicoricerootinateapot.Add4cups(1L)offreshlyboiledwater.Steepfor15minutes.

Makes4cups(1L).

GINGERTEAIt is no surprise that Japan–where ginger root is used liberally–is home to thelongest-livingpeopleintheworld!Enjoygingerrootteawheneveryourstomachisupsetorwhenyou’reexperiencingsorejoints.Ifyou’reinarush,youcanuseateabag,butit’sagoodideatostockyourfridge(orfreezer)withfreshgingerrootasitismoreeffective.

2inches(5cm) gingerroot

4cups(1L) filteredwater

Finely chop ginger root and steep in boiling filtered water for at least 20minutes.Considersteepingitovernight—alonginfusionmaximizesthetransferoftheactiveingredientsintotheliquid.

Makes4cups(1L).

GINSENGTEAGettotherootoffatiguewithginseng.AccordingtonaturopathicdoctorPatrizioNardini, “The active ingredients called ginsenosides work on the pituitary-adrenalaxis,increasingresistancetostress,boostingmetabolismandincreasingstamina.”Unlikestimulants,ginsengoptimizeshormonalbalanceandgivesyousustainedenergythroughouttheday.Ginseng tea is slightly sweet at first taste, but may have a bit of a bitter

aftertaste. It is oftenmixed with chrysanthemum tea and sweetened with rawhoney.

Boil 4 cups (1 L) of water, add 8 to 10 ginseng slices, and simmer for 20minutes.Strainandcool.

Makes4cups(1L).

GINGERCHAIThis drink is anti-inflammatory and calming without making you drowsy. Irecommendyouhaveittoalleviatebrainfogoranupsettummy.Thisismyall-timefavoritefallandwinterbeverage.Itisnaturallywarmingandcomforting.

4cups(1L) unsweetenedalmondmilk

4cups(1L) GingerTea(seerecipeonthispage)

½tsp(2.5mL) cinnamon

½tsp(2.5mL) steviawhole-leafpowderOR¼tsp(1mL)steviaextractOR1-2tsp(5-10mL)unpasteurized,liquidhoney

⅛tsp(0.5mL) nutmeg

⅛tsp(0.5mL) groundcloves

Combineallingredientsina3quart(3L)saucepanandsimmerfor5minutes.

Makes8cups(2L).

BURDOCKTEABurdock (also known as gobo) is a root used in Japanese cuisine. It not onlytastesgreat,butalsoisastrongliverdetoxifierandhormone-balancingherb.Theliveristhemajorcalorie-burningorganinthebodyandregulatesfatmetabolism.Whenoperatingefficiently, the liverburnsbody fat andprovidesanexit routefor fat from the body via bile.Burdock contains a carbohydrate called inulin,which supports healthy intestinal flora (however, it may irritate people whosuffer fromIBD). If freshburdock isunavailable,use1 tbsp (15mL)ofdriedchopped root. Similar in flavor to boiled asparagus, burdock is a pleasantadditiontosoupsandsalads.Maketheteaassuggestedbelowandthenmarinatethe fresh burdock pieces in lemon juice to be used in your favourite dishanytime.

12inches(30cm) burdockroot

4cups(1L) filteredwater

Slice the burdock into dime-size pieces. Bring to a boil and simmer it for 15minutes.Drinktheteaonceithascooledtoacomfortablesippingtemperature.Storeleftoverteainaglassjarinthefridge.Anddon’tworry—it’snaturalforittoturnbrightgreen!

Makes4cups(1L).

CHAI:RED,WHITEANDGREENPopularizedinIndia,spicedchaiisagreatsourceofantioxidantsandnutrientsthatsupportdigestion.Oftenservedwithmilkandhoney,chaicanbeservedhotor cold. Traditional blends use a mixture of sweet and zesty spices such ascinnamon, ginger root, cardamom and cloves. Each of these ingredients healsdigestionand,asaresult,reducesinflammation.

7cups(1.75L) water

1tbsp(15mL) fenneloraniseseed

6 greencardamompods

12 cloves

1 cinnamonstick

¼inch(0.5cm) gingerroot,slicedthinly

2tbsp(30mL) green,whiteorrooibostea

6tbsp(75mL) rawhoney

1cup(250mL) almondorricemilk

Inasaucepan,combinefirst6ingredients(waterandspices)inapan,coverandbring toamediumboil for5minutes.Turnoffheat and steep for10minutes.Addteaandbringtoaboilagain,simmeringfor5minutes.Strainoutspicesandtea.Addhoneyandalmondmilktotaste.

Makes8½cups(2.25L).

JUICESANDSMOOTHIESLiquid meals can be powerful tools for nourishing your cells andcleansingyourwhole system.Here are some recipes formy favoritecleansingjuicesandstrengtheningsmoothies.

MORNINGLEMONCLEANSEThisrecipeisanadaptationofStanleyBurroughs’MasterCleanse.Evenifyouaren’t doing a formal cleanse, this beverage has benefits; it could be usedoccasionally throughout the entire MTHI plan to gently cleanse the body oftoxins.Drink this mixture before breakfast to help improve liver function and

digestion.TheclassicMasterCleansecallsformaplesyrupandcayenneandisconsumeddaily for fortydays. Iprefer touseasweetener that is loweron theglycemicindex,suchasrawhoney,andacleansingspicethatislessirritatingto

the intestines, such as turmeric. Choose organic, vine-ripened citruswheneverpossible.Note:itisimportantthatyouconsultaholisticpractitionerforadviceduringacleanse.

2tbsp(30mL) lemonorlimejuice(2tbspistheequivalenttothejuiceof½alemonoronelime)

1tbsp(15mL) rawhoneyOR10dropssteviaextractliquid

⅛–¼tsp turmeric(graduallyincreasetheamountused)

(0.5–1mL)

2cups(500mL) filteredwarmwater

Combinethejuice,honeyandturmericwithwaterinalargemug.

Makes2cups(500mL).

CLEANSINGGINGERLEMONADEInherbalmedicine,gingerrootpromotestheeliminationofintestinalgasaswellasrelaxingandsoothingtheintestinaltract.Boththelemonandthegingerrootarerichsourcesofantioxidantsthatinhibitinflammation.

2inches(5cm) gingerroot

4cups(1L) filteredwater

2tbsp(30mL) organiclemonjuice

1tsp(5mL) wholestevialeaf,groundOR½tsp(2.5mL)powderedsteviaOR20dropsofliquidstevia

Finelychopgingerrootandsteepinfreshlyboiledwaterforatleast20minutes.Considersteepingitovernight,asalonginfusionmaximizesthetransferoftheactiveingredientsintotheliquid.Addlemonjuiceandstevia,andstir.Servehotorcoldforarefreshingandrevitalizingtreat.

Makes4cups(1L).

PURIFIERJUICEMany people have already discovered the powerful healing effects of juicing.Juicing fresh organic vegetables and fruit provides a concentrated source ofvitamins,mineralsandenzymes.Youmightbehesitant to tryvegetable juices,but it isquitecommontodevelopa tasteforandthenacravingfor them!Theenergyboostfromdrinkingvegetablejuicesisalsoverysimilartowhatyougetfromdrinkingcoffee,butwithout thenegativesideeffects. Ifyoudon’townajuicer,maketheGreenShakeonthispage.Thegreensinthisrecipehelpbalancethe sugars from the carrots and apples. Because carrots are naturally high insugar,itisimportanttodilutethisjuicewithfilteredwater.

3 organiccarrots

2 organicapples

½ organiccucumber1 organiccelerystalk

1 smallbunchorganicSwisschard

Washallproduceinfilteredwater.Chopingredientsintosmallpiecessotheyfiteasilyintoajuicerandadd1cup(250mL)filteredwater.Juicethevegetables,stiranddrinkimmediately.Vegetablejuiceoxidizesquicklysosharethejuiceorstoreinaglasscontainerandconsumewithin8hours.

Makes4cups(1L).

POPEYECARROTJUICEThis juice packs a nutritional punch. The combination of carrots, spinach andparsley provides an excellent source of antioxidants and is great for internalcleansing.

3to4 carrots

4oz(125g) packagefreshspinach,washed

4cups(1L) freshloosespinach

½cup(125mL) flat-leafparsley

1medium appleorpear

2to3 celerystalks

1cup(250mL) filteredwater

totaste lemon,freshlysqueezed

1.Juiceallvegetables,leavingtheceleryforlast.Stirinfilteredwater.

2.Addlemonjuice,ifusing.

Makes4cups(1L).

Note: Vegetable juice oxidizes quickly so share the juice or store in a glasscontainerandconsumewithin8hours.

GREENSHAKEFor those who struggle to consume 5 to 7 daily servings of the vegetablesnecessaryforrepairinginflammation,agreenssupplementisveryimportant.Ifyoumixthegreenspowderintojuice,besuretodilutethebeveragewithwaterto avoid spiking your blood sugar levels. Chlorella and spirulina are the twomostpopularformsofblue-greenalgaeandarefoundinmosthealth-foodstores.TheycontaindozensofcriticalnutrientssuchasBvitaminsandaminoacids.

Note:Ifthisisyourfirstgreendrink,youmayexperienceminortemporarysideeffects (headaches, loose stools and blemishes) due to positive nutritional

changes.Although unpleasant, these are signs that your body is getting rid oftoxins.

½cup(125mL) unsweetenedberryorcherryjuice

½cup(125mL) filteredwater

1tsp(5mL) spirulinaorchlorellapowder

Pourthejuiceandwaterintoa2-cup(500mL)glassjar(withatight-fittinglid).Add the spirulina or chlorella powder, screw on the lid and shake well tocombine.

Makes1cup(250mL).

PROTEINHIGHLIGHT:SPIRULINASpirulina is a microscopic blue-green algae (also known ascyanobacteria)thatflourishesinfreshwaterandseawater.Itsuseasafood dates back to ancient civilizations including the Kamen-BornuandBaguirmikingdomsofcentralAfrica(nearpresent-dayChad)andtheAztecsofSouthAmerica.Spirulinacontainsanunusuallyhighamountofprotein,between55

and 77 percent by dry weight (depending on the source). It is acompleteprotein thatcontainsall essential aminoacids (thoughwithreducedamountsofmethionine,cysteineandlysinewhencomparedtotheproteinsofmeat,eggsandmilk).Itis,however,superiortotypicalplantprotein,suchasthatoflegumes.Spirulinaisrichinhealingoilsincludingavarietyofomega-3and

omega-6fats. Inaddition,spirulinacontainsvitaminsB1,B2,B3,B6,folicacid,C,DandE.It’sarichsourceofpotassiumandalsocontainscalcium,chromium,iron,magnesium,manganese,seleniumandzinc.

FLAX-TO-THE-MAXSHAKEIlovethisshakebecauseitisthick,creamyandgreen!Flaxseedsprovidefiber,proteinandomega-3s.Avocadoprovidesanti-inflammatoryomega-9fat(whichstrengthensyourcardiovascularsystem)andvitaminB6(whichhelpsyourlivermaintainestrogenbalance).Spirulinaandchlorellaboostenergy.

2tbsp(30mL) finelygroundflaxseedORflaxproteinpowder

2cups(500mL) filteredwater

3tbsp(45mL) rawhoneyOR1tbsp(15mL)and4dates

¼tsp(1mL) cinnamon

½medium avocado(ripe)

1tsp(5mL) spirulinaorchlorellapowder

OPTIONALADDITION:

1tbsp(15mL) lemonjuice

Combineallingredientsinablenderandblenduntilsmooth.

Makes2½cups(625mL).

BLUEBERRYHEMPSMOOTHIEThisisafunandeasybreakfastontherun.Blueberriesandhempseedsarebothgreat inflammation fighters. Blueberries contain antioxidant anthocyanins andphenols.UsingatestcalledORAC(OxygenRadicalAbsorbanceCapacity),theUSDA Human Nutrition Research Center on Aging reported that blueberrieshelp protect the vascular and nervous systems, and especially the brain, fromfree radical–inducedaging.Hempprovideshealingomega-3 fats anda specialomega-6 fat (called gamma-linolenic acid, abbreviated GLA), which helps tobalancehormones.

2tbsp(30mL) hempseeds

1cup(250mL) freshorfrozenblueberries

1cup(250mL) unsweetenedalmondorhempmilk

1tbsp(15mL) rawhoney

1tsp(5mL) purevanillaextract

½tsp(2.5mL) cinnamon

Combineallingredientsinablenderandblenduntilsmooth.

Makes2½cups(625mL).

VANILLAALMONDMILKIfalmondmilkisnotavailableatyourlocalhealth-foodstore,it’seasytomakeinyourkitchenblender.Almondsarearichsourceofmagnesium.Recentstudiesconfirm that dates and raw honey nourish the nervous system and stimulateimmunefunction.Youcansubstitutehazelnutsforalmondsforvariety.

2cups(500mL) filteredwaterforrinsingalmonds

¾cup(185mL) rawalmonds

3cups(750mL) filteredwater

1tbsp(15mL) purevanillaextract

1 pittedMedjooldateOR1tbsp(15mL)rawhoney

Soak thealmonds in2cups (500mL) filteredwater ina jar in the refrigeratorovernight.Drainwaterandrinsealmonds.Blendthesoakedalmondswith3cups(750mL)offilteredwateruntilsmooth(approximately2minutes).

Strainthemixtureintoalargebowl,pressingwiththebackofaspoontoextractasmuchliquidaspossible.(Refrigerateorfreezethealmondpulpforlateruse—itcanbeaddedtoporridgeorsoupforanuttyflavor.)

Returnthealmondmilk to theblender,addthevanilla,anddateorrawhoney,andblenduntil smooth.Thismilkwill last in the refrigerator for about3 to5days.Shakewellbeforeusing.

Makes3½cups(875mL).

LEGENDFORTHERECIPESINTHISBOOK

Therecipeisfreeofeggsandeggproducts.

Therecipeisfreeofsoyanditsderivatives.

Therecipeisfreeofdairyanditsderivatives.Nut,seedandricemilksareusedassubstitutes.

Therecipeisfreeoftreenuts.Ifyoudonotseethissymbolandwouldliketherecipetobenutfree,considersubstitutingaseedinstead.

TherecipehasaGIscoreof55orlessontheglycemicindex.Theglycemicindex(GI)isasystemofmeasuringhowfastacarbohydratetriggersariseincirculatingbloodsugar.Thehighertheindexnumber,thefasterthebloodsugarincreases.Alistofglycemicvaluesforcommonfoodsisprovidedonthispage.

Therecipeisglutenfree.Ifyousufferfrominflammatoryboweldisease,ankylosingspondylitisorirritablebowelsyndromeyoumayneedtoavoidcertainformsofstarchpresentingluten-freegrains.Besuretokeeparecordofyourprogressandconsultahealthpractitionerforamoreindividualizedplan.

Therecipehasmorethan70percentrawingredients.Rawnuts,seedsandproduceareverynutritious,butmustbeminimizedforpatientswithinflammatoryboweldisease.Ifyousufferfromadigestivedisorder,youmaywanttosteamproduceandsoaknutsorseedstoassistdigestion.

Life shrinks or expands in proportion toone’scourage.

–ANAÏSNIN

CHAPTER12

MEALSTOBEGINTHEDAY

Remembertheabovequotewhentryingthefollowingrecipes.Thesizeofyourculinaryworldwillexpandifyouhavethecouragetotrysomehealingcuisine!

IMMUNE-BUILDINGBROWNRICECONGEEWITHCHICKENORFISH

CongeeisariceporridgecommonlyservedforbreakfastinAsia.Madewithonepart rice toaboutsixteenparts liquid,congee iseasy todigestand it tones thebody,soitisoftengiventoweakorfrailpeople.Thisisanexcellentsoupwhenyou are feeling cold,weak or generally unwell.A slow cookerworkswell topreparethisandyoucancookitallday(8hours)ifyouchoose.Ifyoudo,useabout2cups(500mL)morewater.Thisrecipeincludesastragalusroot,anherbnative to China and available at health-food stores. It is thought to relieveweakness and fatigue and to enhance stamina and immunity. Chicken stockmakesthebest-tastingcongee,butifyoudonothaveanyonhandyoucanusefilteredwater.Addingunpasteurizedmisoattheendprovidesarichflavorandprobioticboost.

INGREDIENTS:

8cups(2L) chickenorvegetablestockORfilteredwater

½cup(125mL) short-grainbrownrice

6oz(170g) chickenbreastOR2largewhitefishfillets,choppedintosmallpieces

½tsp(2.5mL) greyseasaltorpinkrocksalt

1tbsp(15mL) miso,dissolvedin2tbsp(30mL)ofwater

3 greenonions(scallions),finelychopped

2tbsp(30mL) finelygratedgingerroot

1½tsp(7.5mL) toastedsesameoil(¼tsp/1mLperserving)

OPTIONALADDITIONS:

4cups(1L) redchard,kaleorspinach,chopped

¼cup(60mL) driedandslicedastragalusroot

DIRECTIONS:

1.Combinethestockorwater,rice,chicken,astragalus(ifusing),andseasaltinthelargeststockpotyouhave,orinaslowcookersetonhigh.

2.Bringtoasimmerovermediumheat.3.Turntheheataslowaspossible.(Placethepanonadiffuserifyouhaveone.)Ifusingaslowcooker,turnitdowntoasimmer.

4.Cookfor4to8hours(youmightstartthisintheevening,cookingitovernightinaslowcookersothecongeeisreadywhenyouwakeup).Turnofftheheatandstirinthemisomixture.Foldinleafygreens,ifusing,andallowtowilt.

5. Serve in deep bowls topped with the green onions, grated ginger root andsesameoil.

Makes6servings.

GRAIN-FREEBERRYMUFFINS

I just love a breakfastmuffin that is satisfying but not too sweet. Thismoistmuffin ismoreof a scone andofferswonderful anti-inflammatorymagnesiumandantioxidants.Thehighamountofcinnamonbalancesbloodsugar.

INGREDIENTS:

2½cups(625mL) almondflour

1tsp(5mL) bakingsoda

½tsp(2.5mL) greyseasaltorpinkrocksalt

1tbsp(15mL) cinnamon

½cup(125mL) extra-virginoliveoil

3large organiceggs

½cup(125mL) unpasteurizedliquidhoney

1tbsp(15mL) purevanillaextract

1cup(250mL) blueberriesorraspberries,freshorfrozen

DIRECTIONS:1. Preheat the oven to 300°F (150°C).Line a standard12-cupmuffin tinwithpaperliners.

2. In amedium bowl, whisk together the almond flour, baking soda, salt andcinnamon.Addtheoil,eggs,honeyandvanillatothedryingredientsandstiruntilthebatterissmooth.Usingasiliconspatula,gentlyfoldintheblueberriesjustuntiltheyareevenlydistributedthroughoutthebatter.

3.Dividebatterbetweenmuffincups.Bakethemuffinsonthecenterrackfor35minutes,rotatingthepanafter15minutes.Atoothpickinsertedintothecenter

ofthemuffinshouldcomeoutclean.4.Letthemuffinsstandfor15minutes,thentransfertoawirerackandletcoolcompletely.Storethemuffinsinanairtightcontaineratroomtemperatureforupto3days.

Makes12muffins.

TEFFPORRIDGE

Teff,averynutritiousancientAfricangrain,iseasytodigestandwillleaveyoufeelingsatisfiedforthewholemorning.Itisglutenfreeandalsoverylowontheallergyscalebecause ithas rarelybeenused inWesterndiets.Teffhasanuttyflavor and is high in iron. Eating this delicious alternative to oatmeal isespecially important for women during theirmenstrual periodwhen they loseironandaremoresusceptibletoanemia.Ifyouareunable to find teff inyour localhealth-foodstore, this recipecan

alsobemadewithquinoa.

INGREDIENTS:

1cup(250mL) whole-grainteff

3cups(750mL) filteredwater

2tsp(10mL) cinnamon

¼tsp(1mL) groundcloves

1 largeapple,chopped

¼tsp(1mL) greyseasaltorpinkrocksalt

½cup(125mL) walnuts,almondsorhempseeds

2tbsp(30mL) rawhoney(ortotaste)

totaste unsweetenedalmondmilk(forserving)

DIRECTIONS:1.Setaheavy2-quart (2L)saucepanovermediumheat.Add the teff, stirringfrequentlyfor3to6minutesuntilthegrainsgiveoffamild,toastedaromaandbegintopop.(Youwillseelittlewhitedotsofpoppedgrain,butmaynothearthepopping.)

2.Takethepanofftheheatand,standingbacktoavoidspatters,addthewaterandspices.Stirwelltocombine.

3.Turntheheattolow-medium,thencoverandsimmerfor10minutes,stirringoftentopreventthegrainsfromstickingtothebottom.

4.Addthechoppedappleandsalt.Stirandheatforafewminutes.Addnutsorseedsbeforeserving.

5.Servewarmwithadrizzleofrawhoneyandalmondmilk.

Makes3to4servings.

PESTOOMELET

This wonderful omelet celebrates the flavors of Italy. It’s both super-high inproteinanddeeplysatisfying.Theonionsandoreganointheseasoningcontainphytonutrientsthatprotecttheoliveoilfrombeingdamagedfromcookingheat.Thebroccoli andcarrotprovide lotsofhealingvitaminAand fiber,whicharebeneficialforthedigestivesystem.

INGREDIENTS:

1tbsp(15mL) extra-virginoliveoil

1tsp(5mL) Italianherbblend(basil,marjoram,oregano,rosemary,sage,savoryand/orthyme)

4tbsp(60mL) choppedredonion

4tbsp(60mL) finelygratedcarrot

½cup(125mL) broccoli,choppedfinely

4large organiceggs

2tbsp(30mL) dairy-andnut-freepesto(storeboughtorseethispage)

pinch greyseasaltorpinkrocksalt

OPTIONALINGREDIENTS:

2tbsp(30mL) blackbeans

½cup(125mL) choppedfreshbasil

6 olives,chopped

DIRECTIONS:1.Lightlycoatamediumcast-ironsautépanwitholiveoilandaddItalianherbblendandonion.

2.Heatpanovermedium-lowheatandaddcarrotandbroccoli.Spritzliberallywithfilteredwaterorbrothtoensuretheoildoesn’toverheat.Sautéforabout3to4minutesoruntilvegetablesarejusttender.

3.Inthemeantime,whisktheeggsuntiltheyarefoamyandlight.4. Pour eggsover thevegetables, cover and cook for about2minutesor untileggsarealmostset.

5.Distributepestoandblackbeans(ifusing)evenlyovereggs.6.Foldomeletinhalfandaddmorepestoforcolor.Cook2minuteslongeroverlowheat.Seasonwithsalt.Garnishwithbasilandolives,ifusing.

Makes 2 servings. If you’re cooking for one, consider packing the secondservingforanafternoonsnackatwork.

WARMINGQUINOAPORRIDGE

Thishotcerealtakesjustafewminutestoprepare.Thespicesareallwonderfulfor soothing the digestive tract and reducing inflammation. Feel free to usewhateverfruitsandspicesyouhaveonhand.Rolledquinoaissimilartorolledoatsintexturebuthasmuchsmallerflakes.Byrollingthegrainflat,itcooksinafractionof the time.This cereal is perfect for a portablemeal–simplyboil thewaterandpouritintoawide-mouthThermos,addalltheremainingingredients,and enjoywhen you get to your destination. For extra creaminess, servewithalmondorcoconutmilk.

INGREDIENTS:

2cups(500mL) filteredwater

¾cup(185mL) rolledquinoaflakes

1tsp(5mL) cinnamon

½tsp(2.5mL) cardamom

¼tsp(1mL) nutmeg

¼tsp(1mL) turmeric

1tbsp(15mL) rawhoneyOR5dropssteviaextractliquid

⅛tsp(0.5mL) greyseasaltorpinkrocksalt

½cup(125mL) apple,diced

½cup(125mL) blueberries(iffrozen,addbeforequinoatothaw)

¼cup(60mL) choppedalmondsorhempseeds

DIRECTIONS:1.Boilthewaterinasmallsaucepan.Addtherolledquinoaandstirfor2to3minutes.

2.Removefromheatandmixinthespices,rawhoney,appleandblueberries(ifusing),andalmonds.

Makes2servings.

CREAMYRICEPORRIDGEWITHCRANBERRIES

Most rice pudding recipes stimulate insulin release quickly because they aremadewithwhitericeandsugar.Theshort-grainbrownriceinthisdishnotonlyis rich inB vitamins and fiber but also has an extra-creamy texture.You can

replace the cranberries with dried blueberries or black cherries for variety, oromitthemaltogetherifdesired.Thisdishissotastythatitcanbeeatenasatreataswellasasoundbreakfast.

INGREDIENTS:

3cups(750mL) almondmilk(watercanbesubstitutedifneeded)

1cup(250mL) short-grainbrownrice

1tsp(5mL) lemonzest

pinch greyseasaltorpinkrocksalt

⅓cup(85mL) driedcranberries(applejuicesweetened)

1tsp(5mL) cinnamon(ortotaste)

1tsp(5mL) purevanillaextract

¼cup(60mL) coconutmilk(optional)

½cup(125mL) hempseedsor2oz/60griceproteinpowder

2tbsp(30mL) rawhoney(optional)

GARNISH:

1tbsp(15mL) nutsandseeds

DIRECTIONS:1.Overhighheat,bringalmondmilk, rice, lemonzestandsalt toaboil inanuncoveredpot.

2.Reduceheattolowandsimmer,stirringoccasionallyfor45minutes.3.Addcranberriesandcinnamon.Cookonlowforanother15minutesoruntilriceistenderandliquidisabsorbed.Thericeshouldbeverycreamy.

4.Stirvanillaintopudding.Simmerfor2minutes.Removefromheat.5.Foldcoconutmilkandhempseedsintopudding.6.Ifdesired,sweetenwithadrizzleofhoney,extracinnamonoraddcrunchwithnutsorseeds.

Makes4servings.

AMARANTHPORRIDGE

AmaranthisanancientgraindatingbackhundredsofyearstotheAzteccultureinMexico. It offers unusually high levels of protein (higher than most othergrains). Amaranth contains a whopping 20 grams of fiber per serving, higherthanwheat, corn, rice or soybeans. It is a gluten-free grainwith a great nuttyflavor and a smooth creamy texturewhen cooked. This is one ofmy favorite

comfort-foodbreakfasts!

INGREDIENTS:

⅔cup(175mL) whole-grainamaranth

2cups(500mL) filteredwater

¼cup(60mL) hempseedsorpumpkinseeds

1tbsp(15mL) rawhoney

1tsp(5mL) cinnamon

½cup(125mL) blueberriesordriedcranberries(applejuicesweetened)

1 mediumpear,chopped

DIRECTIONS:1. Amaranth’s sticky consistency calls for a cast-iron or titanium surface tominimizeheavycleanup.Ifyoudon’thaveanaturalnonstickskillet,youcanuse a heavy 2-quart (2 L) saucepan, but make sure to stir the porridgefrequentlytoavoidsticking.

2.Combinetheamaranthandwaterinaskilletwithatight-fittinglid.3.Bringtoboil,cover,andturndowntolowheat.Simmerfor25to30minutes,stirringonceevery10minutestoensurethegrainsdon’tsticktothepot,untiltheliquidiscompletelyabsorbed.

4.Removefromheatandaddtheseeds,rawhoneyandcinnamon,stirringwell.Divide the hot cereal between two bowls (or put one portion in a sealablecontainerforthenextday),andtopwithblueberriesandpear.

Makes2servings.

WARMANDSAVORYBREAKFASTSOUP

The Japanese start their daywith something savory,which helps to keep theirbloodsugarbalancedthroughoutthedaytoreducecravings.Trytoeatlunchanddinnermenuitems(whicharetypicallyhigherinprotein)forbreakfastasoftenas you can, since they can prevent insulin spikes and slow destructiveinflammatory reactions in the body. They will also improve mood, which iscriticalforhealing.

INGREDIENTS:

4½cups(1.1L) filteredwater

3cups(750mL) choppedleeks

1½cups(375mL) finelychoppedblackkaleorbroccoli

1cup(250mL) cookedadzukiorblackbeans

¼cup(60mL) arameseaweed

2cups(500mL) enokimushrooms

2tsp(10mL) mincedgingerroot

4tbsp(60mL) miso

DIRECTIONS:1.Bringwatertoboilinamediumsaucepan.2.Addvegetables,beans,seaweed,mushroomsandgingerrootandsimmerfor10minutesuntilvegetablesaresoftbutstillbrightgreen.

3.Turnofftheheatandaddmiso,stirringuntildissolved.

Makes4servings.

Note: Don’t let miso boil—boiling kills its healthy bacteria (probiotics) andreducesitstherapeuticproperties.

CRANBERRYQUINOAGRANOLA

If you’re short on time, gluten-free granola is often available at health-foodstores.Make sure to look for sugar-free brands.Myhusband loves this recipebecause it is far less expensive than store-bought brands. I like it because thepumpkinseedsaregreatforhisprostate.Itcaneasilybemadeaheadoftimeandstoredinglassjarstopreserveitsfreshness.

INGREDIENTS:

⅓cup(85mL) organicapplebutter

3tbsp(45mL) tahini(orsubstituteanothernutbutterifunavailable)

½tsp(2.5mL) purevanillaextract

4tbsp(60mL) unpasteurizedliquidhoney(ortotaste)

2cups(500mL) rolledquinoa

2tsp(10mL) cinnamon

½tsp(2.5mL) nutmeg

½tsp(2.5mL) cardamom

1tbsp(15mL) flaxseedproteinpowder

¾cup(185mL) choppedhazelnuts

½cup(125mL) pumpkinseeds

½cup(125mL) driedcranberries,applejuicesweetened

½cup(125mL) driedblueberries,applejuicesweetened

DIRECTIONS:1.Preheatovento275°F(135°C).2.Combinethewetingredientsinabowl,andstirtocombine.3.Stirinthedryingredients,excepthazelnuts,pumpkinseedsanddriedberries,

into the wet mixture. Stir it all together and spread onto unbleachedparchment-linedbakingsheet.

4.Breakuplargeclumpstoensureevencooking.5. Bake for 45 minutes to 1 hour, stirring every 15 minutes to ensure evenbrowning,untilthegranolaisstartingtocrisp.

6.Remove thegranola fromtheovenandstir in thehazelnuts,pumpkinseedsanddriedberries.Coolgranolacompletelyonthepanbeforetransferringtoanairtightcontainer.Itwillgetcrunchyasitcools.

Makes4cups(1L)

Note:Considerdoublingthisrecipe!Storeinanairtightcontainerandusewithintwoweeks.Freezeforlongerstorage.

JAKE’SMUFFINMAX

Thesemuffinstastesogoodandfreshyou’llbefooledintothinkingtheycontainsome of the ingredients you are avoiding on theMTHI plan.My friend Jakecreated these muffins for his son who is on a gluten-free diet. Because thehealthywhole-grainquinoaismixedwiththelightarrowrootflour,themuffinshave a consistency that is close to regular flour. The xanthan gum addsspringinesstothemuffin,whichotherwiseislostwhenusinggluten-freegrains.Coconutsugarisextractedfromthenectarofcoconutflowersandismuchlowerontheglycemicindex,makingitagoodchoiceforhealing.Itisfoundinmanyhealth-foodstores.

INGREDIENTS:

2portions veganeggsubstitute(seebelow)

½cup(125mL) coconutoil

¾cup(185mL) coconutsugar

½tsp(2.5mL) purevanillaextract

2cups(500mL) gratedapple

½cup(125mL) quinoaflakes

½cup(125mL) coconutflour

½cup(125mL) sorghumflour

½cup(125mL) arrowrootflour

1¼tsp(6mL) xanthangum

2tsp(10mL) bakingpowder

1¼tsp(6mL) bakingsoda

½tsp(2.5mL) cinnamon

½tsp(2.5mL) nutmeg

½tsp(2.5mL) greyseasaltorpinkrocksalt

¾cup(185mL) blueberries,freshorfrozen

¾cup(185mL) raspberries,freshorfrozen

Tomakeveganeggsubstitute:Use1tbsp(15mL)groundflaxand3tbsp(45mL)waterforeachegg.Warminasaucepanoverlowheatandstircontinuouslyforacoupleofminutesuntilmixturethickensintothegelatinousconsistencyofanegg.Allowtocool.

DIRECTIONS:1. Preheat theoven to350°F (175°C) and line a12-cupmuffin tinwithpaperliners.

2.Inalargebowl,mixtogethertheeggsubstitute,oil,coconutsugarandvanilla.Addtheapplesandstirtocombine.

3. In a separate bowl, whisk together all of the dry ingredients. Add the dryingredientstothewet,andstiruntiljustcombined.Stirintheblueberriesandraspberries.Donotovermixorthemuffinswillbedense.

4.Spoonthebatterintothemuffintin.Bakefor30to40minutes,untilpuffedand golden brown. A toothpick inserted into the center of a muffin shouldcomeoutclean.

Makes12muffins.Storethemuffinsinanairtightcontainer.

APPLERICEBAKE

Thisisagreatwaytouseupleftoverbrownricefromdinner.Youcanalsouseleftovermillet or quinoa for variety. Thismakes a nutritious breakfast loadedwith B vitamins and energy-packed minerals. It tastes like rice pudding andapplepieinone.Yummy!

INGREDIENTS:

2cups(500mL) cookedbrownrice

1cup(250mL) almondmilk(orricemilk,ifunavailable)

½cup(125mL) almondsorhazelnuts,chopped

2tsp(10mL) cinnamon

1tbsp(15mL) purevanillaextract

3tbsp(45mL) honey

½tsp(2.5mL) nutmeg

1tsp(5mL) gingerroot

½tsp(2.5mL) turmeric

2cups(500mL) apple,choppedbutunpeeled(about2largeapples)

1tsp(5mL) psylliumhuskpowder(optional—addsextrafiber)

3large organiceggs,whiskedor3eggsubstitutes(seerecipe,thispage)

pinch greyseasaltorpinkrocksalt

DIRECTIONS:1.Useaforktomixallingredientstogetherinalargemixingbowl.2.Pourintoa11×7×2–inchbakingdishandbakeat350°F(175°C)for35to45minutes.Ifusingeggsubstitute,bake15minuteslonger.

Makes8servings.

FLAXAPPLEPUDDING

This breakfast is not only tasty, but also incredibly healthy! The apples eachcontain5gramsoffiber,includingpectin,whichisverybeneficialforcleansingthe gallbladder. Flax is one of the highest sources of soluble fiber, whichcleanses thecolonandreducescholesterol.Flaxseedscontainup to800 timesmore active lignans (plant estrogens found in the outer husk) than other plantsources. Studies have shown that these powerful antioxidants may reduce theriskofhormone-sensitivecancers,suchasbreastandprostatecancers.Slipperyelmbarkpowder isanexceptionallyhealingherb thatsoothes inflammation inthestomachandsmallintestines.Ithasaslightlysweettasteandasmooth,silkytexture.Note:Ifyouchoosetogrindyourownflaxseedsinacoffeegrinder,setitto

extrafineforasmoothresult.Occasionally,Iliketoreplacetheflaxseedsinthisrecipewithgroundchiaseedsforvariety.

INGREDIENTS:

3 mediumapples(unpeeled),coredanddiced

½cup(125mL) filteredwater

2tbsp(30mL) flaxproteinpowderorfinelygroundflaxseeds

1tsp(5mL) purevanillaextract

½tsp(2.5mL) cinnamon

OPTIONALTOPPINGS:

1tsp(5mL) slipperyelmbarkpowder+2tbsp(30mL)filteredwater

1tbsp(15mL) choppedalmonds

1tbsp(15mL) shreddedcoconut

totaste unsweetenedalmondmilk(forserving)

DIRECTIONS:1.Bring theapplesandwater toaboil inamediumsaucepan, thencoverandreduceheattoasimmerfor10minutesuntiltheapplesaresoftandmushy.If

you plan to use slippery elm bark powder as a topping, add an extra 2tablespoonsofwaterbeforecookingapples.

2.Removefromheat,mixintheflaxproteinpowderorflaxseeds,vanillaandcinnamonuntilsmooth.

3. Portion into a breakfast bowl (or two).Topwith slippery elmbarkpowder,choppedalmondsand/orshreddedcoconutandalmondmilk.

Makes2smallservingsor1verylargeserving.

ANDABHURJI(INDIANSCRAMBLEDEGGS)

EggBhurji isadishpopular innorthernandwesternIndia.Itspreparationandappearancearesimilartoscrambledeggs.Currycontainsapowerfulhealingherbcalledturmericthatappearstoprotect

the delicate blood vessels in the brain from the plaque that is responsible forreducedbrain function.Researchershave foundacorrelationbetween thehighconsumption of turmeric and low rates of Alzheimer’s disease among SouthAsians.Byaddingturmerictotheoilatthebeginning,youprotecttheoilfromoxidationandremovetheturmeric’sbitterness.

INGREDIENTS:

1tbsp(15mL) extra-virginoliveoil

½tsp(2.5mL) cumin

½tsp(2.5mL) turmeric

½cup(125mL) onions,sliced

1cup(250mL) zucchini,into½-inch(1cm)dice

½cup(125mL) dicedasparagus

½tsp(2.5mL) greyseasaltorpinkrocksalt

½tsp(2.5mL) coriander

½tsp(2.5mL) cinnamon

4large organiceggs

½cup(125mL) freshcilantroleaves,chopped

DIRECTIONS:1.Warm oil in skillet onmedium-low heat and add cumin seed and turmericpowders.Stirforafewseconds.

2.Addtheonionsandcookfor2minutes.3.Addthezucchiniandasparagusandcook3–4minutes.4.Addthesalt,corianderandcinnamon.5.Stirandcookfor2minutes.

6.Whiskeggsinasmallbowlandpourintopan.Addcilantroandstiruntiltheeggsarecooked.

Makes2servings.

“Soupiscuisine’skindestcourse.Itbreathesreassurance; it steams consolation; after awearydayitpromotessociability.Soupisthesongofthehearth…andthehome.”

–LOUISP.DEGOUY,THESOUPBOOK

CHAPTER13

SOUPSANDSIDES

ROASTEDFENNELWITHOLIVESANDGARLIC

Roastingbringsoutfennel’ssweetside.Fennel isrichinvitaminC,potassiumand fiber, and is very easy to digest. The green fronds can be tough whenroasted. I like them,but remove them ifyouprefer soft-roasted fennel.Olivesare rich in the polyphenol phytonutrient hydroxytyrosol, which is beingresearchedforbreastcancerprevention.

INGREDIENTS:

3 medium-sizedfennelbulbs(5inch/12cmdiameter)

¼cup(60mL) extra-virginoliveoil

6 largeclovesgarlic,coarselychopped

1tbsp(15mL) freshthyme,chopped

totaste greyseasaltorpinkrocksalt

½cup(125mL) pittedkalamataolives,halved

DIRECTIONS:1.Preheatovento350°F(175°C).2.Trimfennel,thencuteachbulbverticallyinto8wedges.3.Combinefennel,oliveoil,garlicandthymeinlargebowl.Tosstocoat.4.Spreadfennelonbakingsheet.Sprinklewithsaltandroastfor15minutes.5. Using tongs, turn wedges over. Continue to roast until tender, about 20minutes.

6. Sprinkle olives over fennel and roast for about 8 minutes or until fennelbeginstobrownatedges.

7.Transfertoabowl.Servewarmoratroomtemperature.Canbemadeuptoadayahead.

Makes8servings.

SESAMEGREENBEANS

Ginger root, turmeric, sesame seed and extra-virgin olive oil all boast anti-inflammatory properties. Unrefined sesame oil contains an antioxidant calledsesamol,whichprotectsitfrombecomingrancid.Sesamolisalsoantifungal.AHarvard medical school study showed that mice with damaged intestinesrecoveredmuchfasteronadietrichinsesameoil.Sesameseedsalsocontainthehighesttotalphytosterolcontent(about400mgper100g).Plantsterolsreducecholesterol, enhance the immune response and decrease the risk of certaincancers.

INGREDIENTS:

3cups(750mL) greenbeans(trimmed)

DRESSING:

2tbsp(30mL) extra-virginoliveoil

1clove garlic

2tbsp(30mL) toastedsesameseedoil

1tbsp(15mL) tamari(wheatfree)

1 lemon,juiced

½tsp(2.5mL) turmeric

¼cup(60mL) blackorbrownsesameseeds(garnish)

DIRECTIONS:1. Water sauté the green beans with 1 inch (2.5 cm) of water (a techniquewherebyyou“sauté” thebeans inwater insteadofoil,brieflyblanchingandrotating them. This preserves the vitamins in the beans while speeding upcookingtime).Keepmovingthemaroundtocookevenlyfor5to7minutes.(Alternatively,youcansteamthebeans.)

2.Mixdressingingredients(exceptsesameseeds)inaglassjarandsetaside.3.Removebeansfromthewater(whichcanbesavedandusedlaterasvegetablebrothifdesired)andplacetheminaservingbowl.

4.Pourthedressingoverthebeans,sprinklewithsesameseedsandtosstocoatevenly.Servewarmorcold.Refrigerated,thebeanswillkeepforupto3days.

Makes4to6servings.

JICAMASTICKS

Thisvegetable tastes likewaterchestnut,appleandpotatocombined. It’scrispandhasacrunchthatisdeeplysatisfying.Itssweetflavorcomesfromtheinulin,a fiber also known as fructooligosaccharide,which helps to feed the probioticbacteria in the digestive tract. It’s one of my favorite snacks and is only 45caloriespercup.

INGREDIENTS:

1large jicama

½cup(125mL) lemonjuice

DIRECTIONS:1.Peelthejicamaandchopinto0.5×4–inch(1cm×10cm)sticks.2.Soakpiecesinlemonjuiceandchill.Enjoyrightoutofthefridge.

Makes4cups(1L).

PESTOSWEETPOTATOMASH

Atoneofourfirstromanticdinners,thisrecipewontheheart(andstomach!)ofmyhusband.It’sasuper-fastrecipethatwowseverytime.Sweetpotatoisn’tanightshade vegetable and is lower on the glycemic index thanwhite potatoes,making itagreatanti-inflammatorycomfort food.Sweetpotatohasmore thandoubletheamountoffiberthantwowhitepotatoesofthesamesize.It’salsoagreatsourceofvitaminB6,acriticalnutrientforsupportinghormonebalance.

INGREDIENTS:

2lb(900g) sweetpotatoesoryams,dicedinto½-inch(1cm)cubes

4 garliccloves,peeledandchopped

½cup(125mL) dairy-andnut-freepesto(storebought,orseethispage)

¼tsp(1mL) greyseasaltorpinkrocksalt

DIRECTIONS:1.Put the sweetpotatoesandgarlic ina large saucepanandaddcoldwater tojustcover.

2.Bringtoaboiloverhighheat.Reduceheattomedium-low.Simmer,covered,for 20 to 25minutes, until potatoes are tender.Drain off the cookingwater

(storingitinaglassjarforsweetvegetablebrothlater).3.Mashroughlywithpotatomasher,thenstirinthepestoandsalt.

Makes4to6servings.

DULSECHIPS

Dulseispackedwithanabundanceoftracemineralsthatrebuildthenervesandimmune system. Dulse is also rich in phytonutrients that reduce the body’sinflammatoryresponse. Ifyouaremissingpotatochips, thecrispinessofdulsemay help satisfy your cravings. You can also crush dulse into flakes aftertoastingorgrinditinasaltshakertogivesaladsandsoupsanintensesaltyflavorwith a balanced mineral profile. Be mindful of portion size if on a sodium-reduceddiet.

INGREDIENT:

40-gpackage dulsestrips

DIRECTIONS:1.Preheattheovento300°F(150°C).2.Spreadthedulseevenlyonacookiesheet.3.Bakefor10to12minutes,untilcrispy.Besureitdriesoutcompletelytogivedesiredtexture.

Makes 2 cups (500 mL). Dulse chips will keep indefinitely in an airtightcontainer.

CAULIFLOWERWHIP

Puréedcauliflowerhasthesametextureasmashedpotatoes.Ittastesgreatasasidedishor as a late-afternoon snack.Cauliflower is an excellent sourceofBvitamins,vitaminCandfiber.Byserving this insteadofmashedpotatoes,younotonlyreducethepotentialforinflammation,butalsoslashcalories(1cup/250mLofmashedpotatocontains200calorieswhereasthesameservingofmashedcauliflowercontains100calories).

INGREDIENTS:

2cups(500mL) filteredwater

1(3-4cupsor1L) smallheadofcauliflower

¼cup(60mL) extra-virginoliveoil

1tsp(5mL) greyseasaltorpinkrocksalt(ortotaste)

1tsp(5mL) lemonjuice

CURRYOPTION:

½tsp(2.5mL) coriander

½tsp(2.5mL) cumin

2cloves garlic,minced

¼tsp(1mL) turmeric

DIRECTIONS:1.Cutthecauliflowerinto3-inch(7.5cm)florets.Placetheminalargepotwiththesmallamountofwater.Coverandturntheheattohigh.

2.Bringtoaboilandthenturndowntosimmer,allowingthecauliflowerabovethe surfaceof thewater tobe steamed for6 to8minutesoruntil softwhenpiercedwithaknife.Thiscookingmethodpreservesmoreofthenutrients.

3.Removefromheatanddrain.Transferthecookedcauliflower,oliveoil,salt,lemon juice,andgarlicandspices, ifusing, intoa foodprocessororblenderandpuréeuntilverysmooth.

Makes2cups(500mL).

LENTILSPINACHDAL

Garam masala is the most aromatic and fragrant of all Indian spice blends.Compared to store-boughtgarammasala, a freshhomemade spiceblend tastesbetterandhasamorepotenthealingeffect.

INGREDIENTS:

4cups(1L) filteredwater

1cup(250mL) chanadal(ayellowlentilalsoknownascholardal),rinsedwell

1tsp(5mL) turmeric

totaste greyseasaltorpinkrocksalt

10oz(285mL) frozenspinachOR2cups(500mL)freshspinach,chopped

1tbsp(15mL) extra-virginoliveoil

1tsp(5mL) cuminseeds

1cup(250mL) onion,chopped

3cloves garlic,chopped

2tsp(10mL) coriander

1tsp(5mL) Julie’sGaramMasala(below)

4tbsp(60mL) lemonjuicegarnish freshcilantro

DIRECTIONS:1.Bring thewater to a boil in a large pot and add the dal.Lower the heat tomedium, add the turmeric and salt, and simmer for 35 minutes. After 20minutes,uncoverpotandskimofflentilfoamwithaspoon.

2.Addthespinachandcookfor4to5minutesuntilthespinachistender.3.About10minutesbeforethedalisready,heattheoilinaskillet,thenaddthecumin seeds, and, as they start to pop, add the onions and sauté untiltranslucent.

4.Addthegarlic,corianderandgarammasalaandcook,stirring,for2minutes.5.Addthedalmixtureandlemonjuice.Stirandheatthrough.6.Garnishwithcilantroandserve.

Makes6servings.

JULIE’SGARAMMASALA

INGREDIENTS:

2tbsp(30mL) cuminseeds

2tbsp(30mL) corianderseeds

2tbsp(30mL) cardamomseeds

1stick(3in/5cm) cinnamon,brokenintosmallpieces

1tsp(5mL) wholecloves

1tsp(5mL) freshlygratednutmeg

½tsp(2.5mL) saffronorsafflowerpetals(optional)

INSTRUCTIONS:1. Place cumin, coriander, cardamom, cinnamon and cloves in a spicemill orcoffeegrinderandgrindtoapowder.Stirinnutmegandsaffron.

Makes½cup(125mL).

SUNNYFLAXCRACKERS

Omega-3fats in flaxseedsactasessentialbuildingblocksforcellmembranesandhelpreduceinflammation.Bothturmericandgingerrootarepowerfulanti-inflammatoryspices,makingthistheultimatecrackerchoiceforhealing.Itmay

seemlikealotofworktomakeyourowncrackers,butthisrecipetakesonlyafewminutesofpreptime.Topreparethesecrackers,youwillneedadehydratoror an unbleached parchment-lined baking sheet. If using an oven, double therecipetoreducethenumberoftimesyouhavetouseyouroven.

INGREDIENTS:

1cup(250mL) flaxseeds

1cup(250mL) sunflowerseeds

2cups(500mL) filteredwater(usedtosoaktheseedsonly)

2 lemons,juiced,OR4tbsp(60mL)lemonjuice

1tsp(5mL) rawhoneyOR3dropssteviaextractliquid

1tbsp(15mL) mincedfreshgingerroot

1tsp(5mL) turmeric

1tsp(5mL) greyseasaltorpinkrocksalt

DIRECTIONS:1.Place theflaxandsunflowerseeds inaglass jarandthenpour in thewater.Soakovernight.(Ifyou’reinahurry,youcanmakethecrackerswithjusta30-minute soak, but the flaxwill not sprout in that time.Otherwise, the recipetastesaboutthesame.)

2.Inthemorning(or6to8hourslater),drainofftheremainingliquid.Donotrinse.Thestickinessofthewetseedsgluestherecipeingredientstogether.

3. Put the flaxmixture in a foodprocessor fittedwith theS-blade, alongwithlemonjuice,honey,spicesandsalt.Blenduntilmixtureisuniform.

4.Spreadthemixtureevenlyontoyourdehydratorfruit-rolltraysorontoan18×13×1–inch(40×30×2cm)bakingsheetlinedwithunbleachedparchmentpaper.

5.Ifusingadehydrator,setat115°F(45°C)forabout12hours.6. If using an oven, use the lowest setting and crack the door open withsomething heatproof, like a ball of tinfoil or a wooden spoon, to allow themoisture to escape. It will take anywhere from 3 hours (if you have aconvectionoven)to8hours(ifyouhaveanolderoven)todehydrate.Besurenot tocooktheflaxseedsoryouwilldamageitsdelicateoil.Theflaxseedsshouldnotchangecolour.Whenthecrackerseparateseasilyfromthetrayandisstiff,itisready.

7.Whenniceanddry,breakintobigpieces.Transfertoanairtightcontainerandstoreinadryplace.

Makes24to36crackers.

VEGETABLEMISOSOUP

Misoisafermentedsoybeanpastemadewithrice.Noriisapaper-thinsheetofseaweed,oftenusedtowrapsushi,andcanbefoundatAsianmarketsorhealth-foodstores.Seaweedsareagoodsourceofmagnesium,whichactsasanaturalrelaxant,andhelppreventmigraineheadachesandreducetheseverityofasthmasymptoms. Because miso settles, be sure to stir the soup before eating. Theoptional bonito (fish) flakes add a rich flavor to this recipe. If on a sodium-reduceddiet,usehalfthemisoandasalt-freevegetablestock.

INGREDIENTS:

4cups(1L) vegetablestockorfishstockorfilteredwater

2¼cups(560mL) filteredwater(divided)

4oz(120g) tempeh,cutinto¼-inch(0.5cm)cubes

1cup(250mL) slicedshiitakemushrooms

1 carrot,sliced

2cups(500mL) broccoliflorets

⅓cup(85mL) miso

OPTIONALADDITIONS:

1tbsp(15mL) bonitoflakes

1sheet nori(optional)

DIRECTIONS:1.Inalargesaucepan,combinethestockandthe2cups(500mL)ofwaterandbringtoaboil.

2.Stirinthetempehandmushrooms.Reduceheattomedium-lowandsimmerfor10minutes.

3.Addthecarrotandbroccoliandcookforabout5minutesoruntilthebroccoliisaldente.Removethesoupfromheat.

4.Dissolvethemiso(andbonitoflakes,ifusing)inthe¼cup(60mL)ofwater,thenwhiskthemisomixtureintothepot.

5. If using the nori, use scissors to cut sheet into 3×¼-inch (8 cm× 5mm)stripsandaddtothetopofthesoupasagarnish.Servehot.

Makes6cups(1.5L)orabout4servings.

BRAISEDGREENSWITHGARLIC

This recipe is fantastic with any type of greens (Swiss chard, kale, collards,rapiniormustardgreens).Swisschardhasbroad,slightlycrinklyglossyleavesand wide stems that are usually white or red, but sometimes yellow, pink ormulti-colored.Whencooked, the leaves taste similar to spinachbutarea littlemoretart.Swisschardcontainsanincredibleamountoffiberandphytonutrients.Just1cup(250mL)has110percentofyourdailyvalueofvitaminA,and305percentofvitaminK,andisonly35calories!

INGREDIENTS:

1largebunch leafygreens

2tbsp(30mL) extra-virginoliveoil

2 garliccloves,minced

pinch greyseasaltorpinkrocksalt

OPTIONALADDITION:

1tbsp(15mL) dairy-andnut-freepesto(storeboughtorseethispage)

DIRECTIONS:1.Setalargepotofsaltedfilteredwatertohighheat.2.Tocleangreens,plungethemintoplentyofcoldwater.Swirlthemaroundtoloosen and remove any dirt. Keep the greens immersed (pushed under thewater)for1minute,thenliftthemoutofwateranddrain.Youcanuseasaladspinner todry themor just blot themona cleandishtowel.Trimanydryorragged ends, then roughly chop to desired size. To prepare the greens wellaheadofservingtime,wraptheminatowelandrefrigerateinasealedbagforupto24hours.

3.Placegreensinboilingwaterandcookfor3minutes.Drainandtransfertoabowlofcoldwatertostopthecookingprocessandthendrainagain.

4. To finish, place a large skillet over medium heat, and add the oil. Spritzliberallywithfilteredwaterorbrothtoensuretheoildoesn’toverheat.Addthegarlic and sauté until translucent, about 20 seconds. Add the greens, andsprinklewiththeseasalt.Sautégreens,stirringfor3to5minutes.Tosswithpestobeforeservingifyouwanttoaddextrazip.

Makes4servings.

SESAMEBURDOCKSAUTÉ

Burdock(alsocalledgobo)isoneofthemostpowerfulhealersintheJapanesediet.Thenamemightbeunfamiliar toyou,butyoumayhaveexperienced theplant’s burrs catching onto your clothes while walking through the woods.Burdockisoftenfoundinhealth-foodstoresorAsiangrocerystores.Ithasbeenusedtraditionallytocleansetheliver,lymphandkidneys.Combinedwithanti-inflammatorysesameoil,thisrecipeisamongthetruehealingdishes.Considerservingitwithanyfishorlentildish.

Tip:Toprepareburdock, scrub the skinunder runningwaterwithabrush.Donotpeelburdockroot,asmostofthenutrientsarerightbelowthesurfaceoftheskin.Usingthejuliennecut(commonlycalledforinburdockrecipes)resultsinmatchstick-sizedpiecesoftheroot.

INGREDIENTS:

1tbsp(15mL) toastedsesameoil

1cup(250mL) juliennedburdockroot

1cup(250mL) vegetableorchickenbroth,orfilteredwater(divided)

1cup(250mL) juliennedcarrots

1tbsp(15mL) tamari(wheatfree)

DIRECTIONS:1.Inamediumorlargeskilletorwok,gentlyheatthesesameoilandsautétheburdockfor3minutesovermediumheat.

2.Add½cup(125mL)ofthebroth,bringtoaboil,coverandcontinuetocookfor5minutes.

3.Add the carrot, tamari and the remaining broth.Bring to a boil again, thencookovermediumheatforanother5minutesuntilvegetablesaretender.

Makes3servings.

GINGERBUTTERNUTSOUP

This is a wonderful soup when you’re feeling under the weather–the beta-carotenehelpstoprotectthelungswhenfightingacoldorflu.Squashisoneofthefirstfoodsofferedtobabies–agoodindicationthatit’seasytodigest.Ginger

rootisagreatrelieverofnauseaandisawarmingherb.Ifyouneedtospeedupthisdish,youcanaddcannedlentilsandshave15minutesoffthecookingtime.Useonly8cups(2L)ofcookingliquidifyouchoosetousecannedlentils.

INGREDIENTS:

2cups(500mL) finelychoppedonions

1tbsp(15mL) extra-virginoliveoil

2 garliccloves,minced

10cups(2.5L) filteredwaterorvegetablestock

7cups(1.75L) butternutsquash,peeledanddiced

1cup(250mL) lentils,redsplit

1tbsp(15mL) mincedfreshgingerrootor½tsp(2.5mL)powderedgingerroot

1tsp(5mL) groundcinnamon

¼tsp(1mL) groundnutmeg

3tbsp(45mL) tahini

1tsp(5mL) greyseasaltorpinkrocksalt(ortotaste)

OPTIONALADDITIONS:

¼cup(60mL) pumpkinorsquashseeds,roasted

½cup(125mL) mincedfreshparsleyorwatercress

1tsp(5mL) turmeric

DIRECTIONS:1.Inalargesouppotovermedium-lowheat,cooktheonionintheoilabout2to3minutes,untiltheonionsaretranslucent.

2.Stirinthegarlic,thenaddthewaterorstock.Addsquashandlentils.3.Coverandbringtoaboiloverhighheat.Uncoverpotandskimofflentilfoamwithaspoon.Reduceheatandsimmeruntilthesquashandlentilsaretender,about40minutes.

4. Using a blender, food processor or immersion blender, purée the squashmixturealongwiththespices,tahiniandsalt.

5. Serve hot, garnished with roasted pumpkin or squash seeds and parsley orwatercress,ifdesired.

Makes6servings.

STEAMEDASPARAGUSWITHLEMONPARSLEYSAUCE

Asparagus is packed with selenium, an important mineral for your immunesystem.Itcanbeservedwarmorcold,makingit theperfectsidedishforboth

dinnerandlunchatwork.

INGREDIENTS:

1lb(450g) asparagus,trimmed

1cup(250mL) lemonparsleysauce(thispage)

1tbsp(15mL) capers(optional)

DIRECTIONS:1.Placetheasparagusinastovetopsteamerover1inch(2.5cm)ofwater.Coverandturnheattohigh.Steamfor7minutes,oruntilaldente.

2. Remove from heat and rinse the asparagus under cold water to stop thecookingprocess.

3.Transfertheasparagustoacleandishtowelandpatdry.4.Arrangetheasparagusonaservingdishandtosswiththesauceandcapers.5.Allowtomarinateforafewminutesbeforeserving.Alongermarinationtimewillresultinaricherflavor.

Makes4servings.

LEMONPARSLEYSAUCE

INGREDIENTS:

1tbsp(15mL) extra-virginoliveoil

2tbsp(30mL) chickenorvegetablebroth

½cup(125mL) parsley,chopped

2tbsp(30mL) tamari(wheatfree)

2tbsp(30mL) lemonjuice

DIRECTIONS:1.Mix all the ingredients in a blender or food processor until smooth. If youdon’thaveaccesstoablenderthenyoucanmixitinamasonjarbutthesaucewillnotbeascreamy.

2.Transfertoaglassjarwithatight-fittinglidandstoreintherefrigerator.

Makes1cup(250mL).

SAUTÉEDBABYBOKCHOY

Smallerheadsofbokchoyhavemildcrunchystemsandspinach-likeleavesthatare more tender than the larger variety. Bok choy is an incredible source ofcalcium–1cup(250mL)containsthesameamountashalfacupofmilk.Thisrecipecanalsobemadewithrapini.Withthinstalks,serratedleavesandclustersof floral buds, rapini (also known as broccoli rabe), is very tender and tastesslightly bitter. Bitter foods stimulate bile flow, which is good for liver andgallbladderhealth.

INGREDIENTS:

1tbsp(15mL) extra-virginoliveoil

1tsp(5mL) powderedgingerrootOR1tbsp(15mL)finelychoppedfreshgingerroot

1tsp(5mL) garlic,chopped

4cups(1L) babybokchoy(or1bunchrapini)

¼cup(60mL) filteredwater

1tbsp(15mL) tamari(wheatfree)or1tsp(5mL)umeboshiplumpaste

totaste greyseasaltorpinkrocksalt

DIRECTIONS:1.Heattheoilinalargewokorskilletovermedium-highheat.2.Addthegingerroot,garlicandbokchoy,andstir.3.Stir-fryuntilslightlywilted,thenaddthewater.Coverthewokandsteamfor2minutesoruntilthebokchoyistender-crisp.

4. Uncover the wok and continue to cook until liquid is reduced to about aspoonful.Addtamariandsalttotaste,andstir.

Makes2servings.

CAULIFLOWER“POPCORN”

The idea of cauliflower popcornwas inspired by the crispy brown edges andbutterytasteofthecauliflowerinthissimpledish.Nutritionalyeastisnotaliveyeastandthereforedoesnotthrowoffthedelicatedigestivebalanceofthegutinthe same way that live brewer’s yeast (found in alcohol) does. It is one ofnature’srichestsourcesofBvitamins,providingenergyandnourishmenttothenervoussystem.Nutritionalyeastisavailableinmanyhealthandgrocerystoreswithhealth-foodsections.

INGREDIENTS:

4cups(1L) cauliflower(1largehead)

2tbsp(30mL) extra-virginoliveoil

totaste greyseasaltorpinkrocksalt

1tbsp(15mL) nutritionalyeast

DIRECTIONS:1.Preheatovento350°F(175°C).2.Trimtheheadofcauliflower,discardingthecoreandthickstems.CutfloretsintopiecesaboutthesizeofPing-Pongballs.

3.Inalargebowl,whisktogethertheoliveoilandsalt,thenaddthecauliflowerpiecesandtossthoroughly.

4. Line a baking sheet with unbleached parchment, if you have it, for easycleanup, then spread the cauliflowerpieceson the sheet and sprinkle evenlywithnutritionalyeast.

5.Roast for 1 hour, turning 3 or 4 times, untilmost of each piece has turnedgoldenbrown.

Makes4cups(1L).

WHITEROOTMASH

Standardmashedpotatoesarehigh in the inflammatorychemical solaninebut,luckily,youcaneasilysubstitutewithotherhealthywhiterootvegetables.Thisrecipeusesceleryrootbutcanbesubstitutedormixedwithyoungwhiteturnip,or Jerusalem artichokes (sunchokes). Serve as a side dish or as a topping forShepherd’sPie(thispage).

INGREDIENTS:

2cups(500mL) filteredwater

4cups(1L) dicedceleryrootorwhiteturniporJerusalemartichoke

6tbsp(90mL) extra-virginoliveoil,divided

½tsp(2.5mL) greyseasaltorpinkrocksalt

Garnish:

1tsp(5mL) cilantro

DIRECTIONS:1.Simmerceleryrootandwater inamediumsaucepanfor8 to10minutesoruntilthecubesaretender.Drainwell.

2.Add5tablespoons(75mL)oilandsaltandprocessinafoodprocessorwiththeS-bladeuntilsmooth.

3.Scoop intoa largebowlandgarnishwithchoppedcilantroand remaining1tbsp(15mL)oil.

Makes2servings.

“Cookingisatoncechild’splayandadultjoy.Andcookingdonewithcareisanactoflove.”

–CRAIGCLAIBORNE,AKITCHENPRIMER

CHAPTER14

SALADS,SAUCES,DIPSANDDRESSINGS

BEETTHEDETOXSALAD

Beets,carrotsandappleshaveallbeentraditionallyusedforliverdetoxification.Beets contain betaine, which supports liver health while also decreasinghomocysteine in the blood. High homocysteine levels are linked withcardiovascular disease. Beets are also a good source of iron, which carriesoxygenintheblood.Carrotsarerichinbeta-carotene,whichthebodyconvertsinto vitamin A. Vitamin A encourages cell turnover plus boosts the immunesystemby increasing thenumberof infection-fightingcells,naturalkiller cellsandhelperT-cells.Apple flavonoidsprovideantioxidantprotection,preventingunwanted inflammation; help prevent excessive clumping of blood platelets;helpregulatebloodpressure;andpreventoverproductionoffatintheliver.Youmightwant to try this saladwhen you have had something that did not agreewithyouthedaybeforeandyouwanttogetbackontrack.Italsoaddscolorandappealtoanymaincourse.

INGREDIENTS:

1 largebeet,coarselygrated

1 largecarrot,coarselygrated

1 largeapple,diced

2tbsp(30mL) almonds,chopped

2tbsp(30mL) extra-virginoliveoil

2tbsp(30mL) lemonjuice

4cups(1L) mixedgreens

OPTIONALADDITIONS:

2tbsp(30mL) freshdillorparsley,finelychopped

2cloves garlic,minced

¼tsp(1mL) greyseasaltorpinkrocksalt

DIRECTIONS:1.Tossallingredients,exceptthemixedgreens,togetherinalargebowl.Mixinoptional additions if using. You can make the dressing up to two days inadvanceandrefrigerate.

2.Dividemixedgreensbetween4platesandtopwithapplemixture.

Makes4sideservings.

CRANBERRYQUINOASALAD

Quinoa is an ancient grain that is a good source of protein. It is also rich invitaminsB2 and E, copper, iron,magnesium,manganese, potassium, zinc andfiber.Thisrecipemakesagreatportablesalad.

INGREDIENTS:

2cups(500mL) cookedquinoa(seethispage)

½cup(125mL) hempseeds

1cup(250mL) choppedparsley

1 coarselygratedcarrot

3tbsp(45g) pumpkinseeds

3tbsp(45g) driedcranberries(applejuicesweetened)

DRESSING:

2tbsp(30mL) hempseedoil

2tbsp(30mL) lemonjuice

½tsp(2.5mL) umeboshiplumpaste

1tsp(5mL) rawhoneyor

3drops steviaextractliquid

¼tsp(1mL) greyseasaltorpinkrocksalt

DIRECTIONS:1.Combineallsaladingredientsinalargebowl.2.Combinealldressing ingredients ina smallglass jarwitha tight-fitting lid,andshakewell.

3.Tossthesaladanddressingandserveimmediately.

Makes6servings.

HONEYMUSTARDDRESSING

Thisdressingisreallyfastandsimpleandtastesgreatonanygreens.Botholiveand hemp seed oils are immune boosting. By using natural mustard and rawhoney,youavoidthewhitevinegarandsugarfoundinmanycommercialhoney

mustard dressings. Look for natural mustard in your health-food store; itcontainsapplecidervinegarratherthanrefinedwhitevinegar.

INGREDIENTS:

½cup(125mL) extra-virginoliveorhempseedoil

1tbsp(15mL) rawhoney

¼cup(60mL) naturalmustard

pinch greyseasaltorpinkrocksalt

DIRECTIONS:1.Placeallingredientsinasmallglassjarwithatight-fittinglid,andshakewelltocombine.Storeswellforaweekinthefridge.

Makes¾cup(185mL).

SEAWEEDSALAD

Seaweedhasoversixtytracemineralsthathelptonourisheverypartofthebody.It ishigh in iodine,oneof themostvaluableminerals formetabolism,since ithelps thyroidfunction.Calcium-richhijikiandarameareeasier forWesternersto get used to because they are sliced into thin ribbons, which create amoredelicatetexture.

INGREDIENTS:

2cups(500mL) arameorhijiki(seaweed,cutintothinstrips)

4cups(1L) filteredwater

1cup(250mL) cucumber,quarteredandchopped

½cup(125mL) greenonion,chopped

½cup(125mL) freshparsley,chopped

2tbsp(30mL) toastedsesameorextra-virginoliveoil

½cup(125mL) juliennedorcoarselygratedcarrots

¼cup(60mL) lemonjuice

2tbsp(30mL) tamari(wheatfree)

DIRECTIONS:1.Rinsetheseaweedwell.2.Placeseaweedandwaterinasmallpotandbringtoaboilfor5minutes.Ifyou suffer from digestive problems, it is best to turn off the heat after 5minutesandletthemixturesoakfor2to3hours.

3.Drainandplaceseaweedinlargemixingbowl.

4.Addtheremainingingredientstotheseaweedandtosswell.Thissaladkeepsfordaysinthefridge.

Makes4servings.

GUACAMOLE

Avocadoisarichsourceofanti-inflammatoryomega-9fat.Unlikemostfruits,avocadosstarttoripenonlyaftertheyarepicked.Toavoidbruisedones,buyafirmavocadoandstoreitinapaperbagatroomtemperaturetospeedripening.Undisturbed,itwillripenintwotofivedays.Youcanaddanappletothebagtohurrytheprocess.Aripeavocadoyieldstogentlepressurebutisstillsomewhatfirm. If your avocado is ripe before you’re ready to eat it, put it into therefrigerator,whereitshouldkeepforafewdays.

INGREDIENTS:

2 mediumavocados

1tbsp(15mL) mincedredonion

1tbsp(15mL) limejuice

1 garlicclove,minced

pinch greyseasaltorpinkrocksalt

5 greenolives,chopped(optional)

DIRECTIONS:1. Place all ingredients in a medium bowl and mash with fork. ServeimmediatelywithSunnyFlaxCrackers(thispage).

Makes1½cups(375mL).

SESAMETAMARIVINAIGRETTE

ThetoastedseedandappleciderflavorsofthisdressinggowellwithAsian-stylesalads or meals, and apple cider vinegar aids digestion. Try drizzling thevinaigretteovergrilledchickenbreast,too.

INGREDIENTS:

¼cup(60mL) unsweetenedberryjuice

¼cup(60mL) applecidervinegar

2tbsp(30mL) tamari(wheatfree)

1tbsp(15mL) toastedsesameoil

1tbsp(15mL) rawhoney

1tsp(5mL) finelygratedgingerroot

DIRECTIONS:1.Whiskallingredientsinasmallbowluntilthehoneyisincorporated.2.Pouroversaladortransfertojarandstoreinthefridgeuntilneeded.

Makes¾cup(185mL).

GINGERZUCCHINISALAD

The sesame seeds and ginger root in this recipe are a super duo for fightinginflammationandaddanAsian flavor to the saladgreens.Create the zucchiniandcarrotribbonswithavegetablepeelertoletthemsoakupthetastydressing.

INGREDIENTS:

3 smallzucchini,cutintowideribbons

1 largecarrot,cutintowideribbons

50-gpackage naturalpickledgingerrootOR1tbsp(15mL)freshgingerroot),chopped

1tbsp(15mL) toastedsesameoil

1tbsp(15mL) extra-virginoliveoil

1tbsp(15mL) blacksesameseeds

1tsp(5mL) rawhoney

12oz(400mL) adzukiorpintobeans,drainedandrinsed

DIRECTIONS:1.Tossallingredientsinalargebowluntilmixed.2.Dividebetween2platesandenjoy.

Makes2servings.

DAIRY-FREEPESTO

Pesto is not just for pasta–it can give vegetables a whole new life! Try atablespoon (15 mL) of pesto over broccoli or green chard. Part of the mintfamily,basilhasbeenusedtraditionallytosootheanupsetstomach.Thisversionof pesto is incredibly creamy, so youwon’tmiss the dairy. It freezeswell, somakelotsinthesummerandearlyfallwhenfreshbasilischeap.Youcanalso

substitutecilantroforanAsian-stylepesto.

INGREDIENTS:

2cups(500mL) freshbasilleaves(tightlypacked)

¾cup(185mL) extra-virginoliveoil

½cup(125mL) rawsunflowerseeds

2to6cloves garlic(dependingonsizeofclovesandyourpreference)

½tsp(2.5mL) greyseasaltorpinkrocksalt,ortotaste

2tsp(10mL) lemonjuice

DIRECTIONS:1.CombineallingredientsinafoodprocessorusingtheS-blade,andblenduntilsmooth.Useimmediately,orstoreinajarinthefridgeforupto2weeks,orinthefreezerforupto6months.

Makes2cups(500mL).

PICK-A-DILLYSALAD

Thesilica incucumber isanessentialcomponentofhealthyconnective tissuesfoundinmuscles,tendons,ligaments,cartilageandbone.CucumbersareaverygoodsourceofvitaminC,animportantnutrientforbuildingcollagenintheskin.Becausecucumbersarepartof themelonfamily, thissalad isbesteatenon itsowntoensureproperdigestion.Melonquicklyferments,whichcancausegastricdistressforpeoplewithpoordigestivehealth.

INGREDIENTS:

2 Englishcucumbers

DRESSING:

½cup(125mL) applecidervinegar

1tbsp(15mL) rawhoney

3tbsp(45mL) freshdill,or1tbsp(15mL)drieddill

1tsp(5mL) mustardseeds,brownorgolden

1clove garlic,peeledandchopped

½tsp(2.5mL) greyseasaltorpinkrocksalt

2tbsp(30mL) flaxseedoil

DIRECTIONS:1.Slicecucumberthinlyusingfoodprocessorormandolin.Placecucumbersina

largebowl.2.Combinedressingingredients,pourovercucumberandtosstocoatevenly.3.Enjoyimmediatelyorstoreinthefridgeforupto2days.

Makes6sidesalads.

ANTI-INFLAMMATORYLENTILDIP

This dip features ingredients that are especially beneficial for the immunesystem. The garlic contains allicin, a powerful antibiotic and antifungalcompound.Thisdipcanbeusedasahomeremedytohelpspeedrecoveryfromrespiratory infections.Thewhole recipe boosts immunity: lentils provide iron,almondsprovidesterols,hempseedsprovideomega-3fats,lemonjuiceprovidesvitaminC,andthegarlic,basilandturmericareantibiotic!Ifleftforafewdays,thegarlicflavorinthisdipdeepensnicely.ServewithSunnyFlaxCrackers(thispage)orwith“dippable”vegetablessuchascarrots,zucchini,snappeas,celeryorjicama.

INGREDIENTS:

16-oz(475mL) cannedlentils,drainedOR2cups(500mL)cookedlentils

1cup(250mL) almondbutterorfinelychoppedwalnuts

2tbsp(30mL) hempseedoil

1 largegarlicclove

½cup(125mL) freshbasilOR2tbsp(30mL)Dairy-FreePesto(thispage)

⅓cup(85mL) lemonjuice

1tsp(5mL) lemonzest

1tsp(5mL) turmeric

¼tsp(1mL) greyseasaltorpinkrocksalt,ortotaste

OPTIONALINGREDIENT:

2 dropssteviaextractliquid

DIRECTIONS:1.Processall ingredients ina foodprocessor fittedwith theS-bladeuntilverysmooth.

Makes3cups(750mL).

RAINCOASTSOCKEYESALMONSALAD

This salad contains some great nutritional powerhouses. Just 4 oz (140 g) ofsockeye salmon contains a whopping 1,500 mg of omega-3 fats, which areconverted to anti-inflammatory resolvins by the body. Resolvins, unlike anti-inflammatory drugs, do not have negative side effects on our digestive orcardiovascular systems. Unfortunately, recent statistics indicate that nearly 99percentofpeopledonoteatenoughomega-3fatstomaintaingoodhealth.Lookforwild,sustainablycaughtfish,asitislowerintoxinsthanfarmedfish.CelerycontainsvitaminCandotherphytonutrientsthathelplowercholesterol.Celerycoumarinshavealsobeenshowntohelppreventsometypesofcancer.

INGREDIENTS:

2cups(500mL) mixedsaladgreens

5 blackolives(storedinoliveoil,notsaltbrine)

1cup(250mL) jicamaorapple,thinlysliced

1cup(250mL) celerystalks,choppedfine

1 greenonion,slicedinthinrounds

5oz(160g) wildsockeyesalmon

1tbsp(15mL) Dairy-FreePesto(thispage)

1cup(250mL) sunflowersprouts

DIRECTIONS:1.Moundthemixedgreensonyourplate.2.Scattertheolivesandjicamaorappleslicesoverthegreens.3.Inasmallbowl,gentlymixthecelery,greenonion,salmonandpestotogether.4. Portion the fishmixture over the bed of greens and topwith the sunflowersprouts.

Makes1largeserving.

KALESALAD

IfIcouldpickonevegetabletoeatforlife,itwouldbekale.AnexcellentsourceofvitaminA,vitaminCandmanganese,kaleisalsoaverygoodsourceoffiber,calcium, vitaminB6 and potassium. I feel it has so much to offer that I findmyselfeatingitfourtofivetimesaweek.Dinosaurkale(alsoknownasblackkale,cavolonero,TuscankaleorLacinato

kale)isamemberofthebrassicafamily,whichincludescabbages.Thisslightly

spicyanddarkvarietyofkaleistheeasiesttocleanbecauseitisnotascurly.Ilove that it is one of the last vegetables found locally in cool climates beforewintersetsin.Itsflavoractuallyimprovesafterthefirstfrost.

INGREDIENTS:

6cups(1.5L) dinosaurkale,chopped

½ lemon

pinch driedbasil

pinch greyseasaltorpinkrocksalt

1tbsp(15mL) extra-virginoliveoil

2tbsp(30mL) redonion,minced

2tbsp(30mL) greenonion,chopped(about1wholeonion)

1small cucumber,thinlysliced

1clove garlic,minced

¼cup(60mL) choppedkalamataolives

DIRECTIONS:1.Washkaleandcutintosmallstrips.2.Lightly steam thekale for5 to7minutes ina steamerbasket.Transfer toalargebowlandaddlemon,basil,saltandoliveoil.Toss.

3.Addtheremainingingredientsandmixwell.

Makes4servings.

ASIANCOLESLAW

This salad is packed with indole-3-carbinol (I3C), a phytochemical that hasproven anticancer properties. Daikon, a spicy radish from Japan, is high invitaminCandhelpstosupportthedigestionoffats.Tojuliennevegetablessuchascarrots,cutthin,1-inch(2.5cm)stripsthatresemblematchsticks.

INGREDIENTS:

2cups(500mL) shreddedredcabbage

1cup(250mL) thinlysliceddaikonradish

1cup(250mL) juliennedcarrots

4cups(1L) shreddednapacabbage

½cup(125mL) blacksesameseeds

DRESSING:

¼cup(60mL) lemonjuice

1tbsp(15mL) ricesyruporrawhoney

1tsp(5mL) mincedfreshgingerroot

1tbsp(15mL) toastedsesameoil⅓cup(85mL) extra-virginoliveoil

DIRECTIONS:1.Mixsaladingredients.2.Inasmallglassjar,shakealldressingingredients.3.Pourdressingoversaladandtosstocombine.

Makes8to10servings.

DANDELIONSALADWITHTAHINIDRESSING

Don’t spray your backyard with pesticides! Instead, collect those abundantdandelion leaves andmake a salad that helps cleanse your liver and kidneys.Combining dandelion leaves with sweet pear or apple neutralizes dandelion’sbitterness.Bothcoffeeandchocolatehavebitterflavorsthatweenjoywhenwecombinethemwithasweetflavor,soremembertousethesamestrategywhenpreparingbittersaladgreens.

INGREDIENTS:

2cups(500mL) choppeddandeliongreens

1medium pearorapple,chopped

1-2tsp(5-10mL) freshlygratedgingerroot

2tbsp(30g) pumpkinseeds

DRESSING:

½cup(125mL) tahini

¼cup(60mL) lemonjuice

¼cup(60mL) extra-virginoliveoil

2tbsp(30mL) filteredwater

1tsp(5mL) rawhoneyorupto1tbsp/15mLtotaste)

1tbsp(15mL) tamari(wheatfree)OR1tsp(5mL)umeboshiplumpaste,ifsensitivetosoy

DIRECTIONS:1.Inamediumbowl,combinesaladingredients.2.Inasmallbowl,combinedressingingredients.3.Pourdressingoversaladandtosstocombine.

Makes2to4servings.

FARMERS’MARKETSALAD

Spinach is rich in a flavonoid called kaempferol. Researchers measured theflavonoidintakeof66,940womenenrolledintheNursesHealthStudybetween1984 and 2002. The study revealed that womenwith themost kaempferol intheir diets reduced the risk of developing ovarian cancer by 40 percent,comparedtowomeneatingtheleastkaempferol-richfoods.

INGREDIENTS:

2cups(500mL) arugula,chopped

2cups(500mL) spinach,chopped

1cup(250mL) peashoots

1cup(250mL) appleslices

½cup(125mL) freshblueberries,washed

½cup(125mL) pecans,choppedorpumpkinseeds

DRESSING:

¼cup(60mL) extra-virginoliveoil

2tbsp(30mL) applecidervinegar

1tsp(5mL) Dijonmustard

1tsp(5mL) rawhoney

¼tsp(1mL) greyseasaltorpinkrocksalt

¼cup(60mL) finelychoppedwildleeksorspringonion

DIRECTIONS:1.Inalargebowl,layerallthegreeningredients.2.Topwiththeapples,blueberriesandpumpkinseeds.3.Whiskallofthedressingingredientstogetherandserveoversalad.

Makes4servings.

BUCKWHEATBLUEBERRYSALAD

Despitethename,buckwheatisnotrelatedtowheatandisgluten-free.Highiniron,manganese,magnesiumand zinc, buckwheat is a healthy addition to anysoup, granola or side dish. The pigments in blueberries contain strong anti-inflammatory properties. The essential fats in the dressing also help balancehormonesandreduceinflammation.

INGREDIENTS:

1cup(250mL) buckwheatkernels

2½cups(625mL) filteredwater

½cup(125mL) hempseeds

1cup(250mL) choppedcilantro

1½cups(375mL) gratedzucchini

1cup(250mL) freshblueberries

DRESSING:

⅓cup(85mL) hemporwalnutorflaxoil

¼cup(60mL) applecidervinegarorlemonjuice

¼tsp(1mL) greyseasaltorpinkrocksalt,ortotaste

2tsp(10mL) rawhoney

2tbsp(30mL) mint,freshlychopped

DIRECTIONS:1. Put the buckwheat kernels into a saucepan and heat the kernels until theybegintotakeonagoldencolor.

2.Inaseparatepot,bringwatertoaboil.Addkernelsandsimmerforabout15minuteswithoutstirring.Removefromheatandallowtocool,thenfluff.

3.Combinebuckwheatwithallsaladingredients.4.Whisktogetherdressingingredients,pouroversaladandtoss.

Makes8servings.

RAWGRAVY

This amazing sauce makes seemingly boring vegetables sing.Make a doublerecipeandstoreinyourfridgeforafewdays–thegarlicandgingerrootkeepitfresh.Youcanreplacetamariwith1tsp(5mL)umeboshiplumpaste,aJapanesehealingplumthatkillsunwantedmicrobesinthegut.

INGREDIENTS:

¼cup(60mL) miso

¼cup(60mL) extra-virginoliveoil

¼cup(60mL) filteredwater

¼cup(60mL) tahini

1tbsp(15mL) tamari(wheatfree)

1tbsp(15mL) mincedgarlic

1tbsp(15mL) gratedgingerroot

¼cup(60mL) lemonjuice

OPTIONAL,IFEXTRASWEETNESSISDESIRED:

1tsp(5mL) rawhoneyOR5dropssteviaextractliquid

DIRECTIONS:1.Processallingredientsinblenderuntilsmooth.

Makes1½cups(375mL).

THESKINNYDIP

Wouldn’titbegreatifyourvegetabledipcontainedmorethantwoservingsofvegetables? This one does! Spinach boasts energizingB vitamins,magnesiumandiron.Thefatinthisdiphelpstheabsorptionofluteinandzeazanthin,whichstudiessuggestcombatmaculardegeneration,theleadingcauseofblindness.

INGREDIENTS:

10oz(285mL) frozenchoppedspinach,thawedOR6cups(1.5L)freshspinach,blanchedanddrained

⅔cup(175mL) slicedwaterchestnuts,drained

1tbsp(15mL) freshdill

½ lime,juiced

2 greenonions,chopped

½ garlicclove,crushed

½cup(125mL) extra-virginoliveoil

1tbsp(15mL) whole-grainnaturalmustard

½tsp(2.5mL) greyseasaltorpinkrocksalt

DIRECTIONS:1.To reduce thewater in the spinach, squeezeout allmoisturebyplacing thethawedspinachinthecenterofacleandishtowelandpressingdowntoremoveasmuchmoistureaspossible.(Ifyouskipthisstep,yourdipwillberunny.)Ifusingfresh,washgreenswell thenbringapotofwatertoaboilandquicklyblanch the fresh spinach for 1 minute. Drain well, squeezing out excessmoisture.

2.Place thewaterchestnuts,dill, lime juice,greenonionsandgarlic ina foodprocessorwiththeS-bladeandprocessmixtureuntilfinelychopped.Addthespinachandprocessforanother10seconds.

3.Addtheoil,mustardandsalt,thenprocessuntilsmooth.4.Refrigerateforatleast1hourbeforeservingtoallowflavorstoblend.

Make4servings.

POPPYSEEDDRESSING

Onetbsp(15mL)ofpoppyseedscontainsthesameamountofcalciumas½cup(125mL)ofmilk.

INGREDIENTS:

1tsp(5mL) poppyseeds

2tbsp(30mL) extra-virginoliveoil

1tsp(5mL) applecidervinegar

1tsp(5mL) Dijonmustard

½tsp(2.5mL) rawhoney

1tbsp(15mL) mincedonion(optional)

⅛tsp(0.5mL) greyseasaltorpinkrocksalt,ortotaste

DIRECTIONS:1.Heatasmallskilletovermedium-lowheat.2.Addpoppyseedsandtoast,stirringuntilfragrant,about1minute.3.Transfertoasmallglassjarthathasatight-fittinglidandletcool.4.Addremainingingredientsandshakeuntilblended.

Makes2servings.

CURRIEDHONEY-LIMEDRESSING

Limeswereusedby theBritishNavy topreventscurvydue to theirvitaminCcontent.ThisearnedtheBritishtheoftenpejorativenicknameof“limeys”–evenastheircitrusconsumptionconferredthematremendousadvantageintheearlydaysofseatravelandtrade.

INGREDIENTS:

1 lime,zestedandjuiced

½cup(125mL) naturalorhomemademayonnaise

1tbsp(15mL) rawhoney

½tsp(2.5mL) finelygratedfreshgingerroot

¼tsp(1mL) cumin

¼tsp(1mL) turmeric

½tsp(2.5mL) greyseasaltorpinkrocksalt

1smallclove mincedgarlic

¼cup(60mL) choppedcilantro

DIRECTIONS:1.Mixallingredientsandserve.

Makes¾cup(185mL).

COOLJICAMASLAW

JicamaisatastyvegetablefromMexicothathasthecombinedflavorofapple,waterchestnutandpotato.Itmakesagreatsidedishbecauseitisextremelylowincalories(80percup).

Alternative:Ifyoucan’tfindjicamaatastorenearyou,tryusinganAsianpearinstead. It has the same texture and tastes wonderful in this salad. If you aresensitivetotreenuts,tryhempseedsinstead.

INGREDIENTS:

1large Englishcucumber,seededandjulienned

½lb(225g) jicama,peeledandjulienned

2medium carrots,peeledandjulienned

⅓cup(85mL) choppedfreshcilantroleaves

⅓cup(85mL) lemonjuice

2tbsp(30mL) extra-virginoliveoil

½cup(125mL) walnut

pinch greyseasaltorpinkrocksalt

DIRECTIONS:1. In a mixing bowl, combine the cucumber, jicama, carrots, cilantro, lemonjuice,oilandwalnuts.Seasonwithsaltandtossgently.

2.Serveimmediatelyorrefrigerateforupto3days.

Makes4servings.

ALMONDAMARANTHSALADWITHCREAMYGINGERDRESSING

Amaranth is a seed grainwith a fantastic nutty flavor and one of the highestprotein-to-carbohydrateratiosofanygrain.Thesaltyflavorofthedulseflakesisanicecontrasttothepear,anditsiodinecontentsupportsthethyroidgland.ThisrecipewasinspiredbyBrendanBrazierandhisgreatbook,TheThriveDiet.

INGREDIENTS:

¼cup(60mL) whole-grainamaranth

4cups(1L) mixedleafygreens

½cup(125mL) hempseeds

1cup(250mL) pear,chopped

½cup(125mL) snowpeas,slicedinhalflengthwise

1tsp(5mL) dulseflakes

DIRECTIONS:1.Tomakefreshpoppedamaranthpreheataskilletonthestoveonhigh.Putaspoonfulofamaranthintotheskilletandshakeorstirtheseedsfor20secondsuntiltheystarttopoplikepopcorn.Removethepoppedamaranthtopreventitfromburningandthenrepeatprocessuntilalltheamaranthispopped.Youcanbuyprepoppedamaranth,but it’softenstale.Theprocess is funandfills thehousewithawonderfulnuttyfragrance.

2.Dividethemixedgreensbetweentwobowls.3.Dividethehempseeds,pearandsnowpeasbetweenthetwobowls,thentopeachbowlwithpoppedamaranth.

4.Dustthesaladswithdulseflakesandserve.

Makes2servings.

CREAMYGINGERDRESSING

ThenutritionalyeastinthisrecipeisbrimmingwithBvitaminsandthegingerrootisapowerfulanti-inflammatory.

INGREDIENTS:

¼cup(60mL) hempoilorextra-virginoliveoil

2tbsp(30mL) applecidervinegar

2tbsp(30mL) tahini

2tbsp(30mL) filteredwater

2tsp(10mL) gratedfreshgingerroot

2tsp(10mL) nutritionalyeast

¼tsp(1mL) greyseasaltorpinkrocksalt

DIRECTIONS:1.Whisktogetherallingredients.Serveoversalad.

Makes⅔cup(175mL).

ARUGULARAINBOWSALAD

Turnthisfreshandcolorfulsaladintoaquickmaindishbydoublingtherecipeandtoppingeachportionwith3ounces(90g)ofchickenbreast.

INGREDIENTS:

2cups(500mL) arugula,tornintolargepieces

1½cups(375mL) broccoliflorets

1cup(250mL) coarselygratedcarrot

½cup(125mL) radish,finelydiced

1tbsp(15mL) redonion,minced

3oz(90g) cookedchickenbreast(optional)

DIRECTIONS:1.Placearugula,broccoli,carrot,radishandonioninamediumbowl.2.Topwithchoiceofdressing.

Makes2salads.

PECANWILDRICESALAD

Bothwildandbrownricehavearich,nuttyflavorthatcomplementsthesweetcranberries and tart lemon. Pecans provide heart-healthymonounsaturated fatsandsterolsthatcanlowerLDL(bad)cholesterol.

INGREDIENTS:

1cup(250mL) wildriceorbrownrice(oramixofboth)

2⅓cups(585mL) filteredwater(oruseliquidamountsuggestedonricepackage)

½tsp(2.5mL) greyseasaltorpinkrocksalt

19-oz(560mL) canofgreenlentils,rinsedanddrained

½cup(125mL) driedcranberries(applejuicesweetened)

½cup(125mL) choppedpecans

¼cup(60mL) slicedgreenonions

1tbsp(15mL) lemonjuice

2tbsp(30mL) extra-virginoliveoil

1tsp(5mL) rawhoneyorricesyrup

1tsp(5mL) lemonzest

DIRECTIONS:1.Combinerice,waterandsaltandcookfor55to60minutes(seenotebelow).2. In amedium bowl, mix cooked rice, lentils, cranberries, pecans and green

onionstogether.3.Inaseparatejar,mixlemonjuice,oil,honeyandlemonzest.4.Adddressingtoricemixtureandmixthoroughlyjustbeforeserving,

Makes4to6servings.

TOCOOKRICE:Typically, brown rice is cookedwith a 1:2 ratio of rice towater.Wild rice iscookedwith a 1:3 ratio ofwild rice towater. To cook amixture ofwild andbrownrice,usearatioof1cupofriceto2⅓(585mL)cupsofwater.Bringrice,½ teaspoon (2.5 mL) salt and water to a boil, cover, reduce heat to low andsimmerfor55to60minutes.Donotstiroruncover.Removefromstoveandletstand,covered,for10minutes.Uncover,fluffwithaforkandletcooltoalmostroomtemperature.

ZIPPYLENTILTAPENADE

Thisrobustdipmakesasuperbspreadservedwithroastedvegetablesorbrownricecrackers,andpairsnicelywithanarugulasalad.Olivesareagoodsourceofvitamin E, iron, copper and fiber. They are also a very good source ofmonounsaturatedfats,whichprotectstheheart.Theanti-inflammatoryactionsofthemonounsaturated fats, vitamin E and polyphenols in olivesmay also helpreducetheseverityofasthmaandarthritis.

INGREDIENTS:

2⅓cups(585mL) cookedgreenlentils(orcanned),rinsedanddrained

1cup(250mL) pittedolives(kalamataareagreatchoice)

⅓cup(85mL) extra-virginoliveoil

1 largegarlicclove,coarselychopped

½cup(125mL) choppedfreshparsleyorcilantro

2tbsp(30mL) capers,rinsedanddrained

1tsp(5mL) lemonzest

¼cup(60mL) lemonjuice

DIRECTIONS:1.Processlentils,olives,oilandgarlicinafoodprocessor.Addparsley,capers,lemonzestandjuice.Pulseonandoffuntilcombined.

2.Transfertoabowl,coverandrefrigerate.

Makes3cups(750mL).Willkeepforupto1week.

GREENPEADIP

ThissweetdipboaststhecalciumandBvitaminsneededforahealthynervoussystem.Becausesweetpeasareeasiertodigestthanchickpeas,they’regreatforanyonewhosuffersfromdigestivetroubles.

INGREDIENTS:

3cups(750mL) frozenorfreshgreenpeas

1 garlicclove,sliced

½tsp(2.5mL) cumin

1tsp(5mL) greyseasaltorpinkrocksalt

3tbsp(45mL) freshlemonjuice

3tbsp(45mL) extra-virginoliveoil

½cup(125mL) slicedfreshflat-leafparsley

OPTIONALADDITIONS:

1tsp(5mL) extra-virginoliveoil

½tsp(2.5mL) groundsumac

DIRECTIONS:1.Processthawedorfreshpeaswithallotheringredientsinafoodprocessorandprocessuntilsmooth.

2.Spoonpeamixtureintoaservingbowl.Chillinthefridgefor1hour.3.Drizzlewith a little oliveoil and sprinklewith sumac (if using) just beforeserving.

Makes3cups(750mL).

ADZUKIMILLETSALAD

Bymixingabeanwithagrain,youcreateadishthat isacompleteprotein–anexcellentvegetarianreplacementformeatthatisextremelylowinsaturatedfat.Milletisagluten-freegrainthatisagoodsourceofmostBvitamins.A½-cup(125mL)servingprovidesmore than20percentofyourdailyrequirementforiron,magnesiumandzinc.

INGREDIENTS:

3cups(750mL) filteredwater

1cup(250mL) millet

2tbsp(30mL) extra-virginoliveoil

½cup(125mL) choppedredonion

3 garliccloves,chopped

½cup(125mL) dicedcarrot

½cup(125mL) choppedcelery

1tbsp(15mL) gratedgingerroot

1cup(250mL) smallbroccoliflorets

1cup(250mL) cookedadzukibeans

½cup(125mL) dicedgreenonion

⅓cup(85mL) freshcilantroorbasil,packed

OPTIONALADDITION:

¼cup(60mL) choppedhazelnuts(filberts)

DRESSING:

2tbsp(30mL) applecidervinegar

1tbsp(15mL) rawhoney

2tbsp(30mL) tamari(wheatfree)or

2tsp(10mL) umboshiplumpaste

4tbsp(60mL) hemporflaxseedoil

DIRECTIONS:1.Bringmilletandwatertoaboil,cover,thenturnheattolowandsimmerfor25minutes,oruntilallliquidisabsorbed.Letstandfor5to10minutestocoolbeforetransferringtoalargemixingbowl.Fluffwithafork.

2.Heatoilinacast-ironskilletovermediumheat.Spritzliberallywithfilteredwater or broth to ensure the oil doesn’t overheat. Add onion, garlic, carrot,celery,gingerrootandbroccoliandsautéfor5to7minutes.

3.Removepanfromheatandaddadzukibeans,greenonionandcilantro.4.Whisk together all dressing ingredients and tosswithmillet, vegetables andbeans.

Makes8servings.

COLLARDWRAPS

Thisrecipeisdeliciousineitheracollardleaforasheetofnori.Noriseaweedisagoodsourceofiodineandexcellentforthyroidfunction.Likekale,collardsareamemberofthebrassicafamily,alongwithbroccoliandcauliflower,whichare

knowncancerfighters.Collardleavesaresmoothintextureandrelativelybroad,making them the perfect substitute for a tortilla. This is a great recipe forentertaining.Youcankeepthefillinginthefridgeandstuffthemwhenyouarereadytoenjoytheleftovers.

INGREDIENTS:

½head cauliflower,finelychopped

4 mediumcarrots,chopped

1 beet,peeledandchopped

3 greenonions(whitepartsonly),thinlysliced

totaste greyseasaltorpinkrocksalt

1tsp(5mL) turmeric

5tbsp(75mL) lemonjuiceorapplecidervinegar

1tsp(5mL) mustardseeds

1¼tsp(6mL) cumin

¼tsp(1mL) coriander

¼tsp(1mL) mustardpowder

½cup(125mL) cilantro,packed

6tbsp(90mL) extra-virginoliveoil

12 collardleaves

DIRECTIONS:1.Pulsehalfthecauliflower,carrotsandbeetinafoodprocessoruntilricelike.Transfertoamixingbowl.Repeatwiththeremainingcauliflower,carrotsandbeet.

2.Tossvegetableswithremainingingredients,exceptcollardleaves.3.Scoopaheapingtablespoonofthemixtureontopofcollardleaf,rollupandenjoy!

Makes12wraps(4–6servings).

ENDIVEPEARSALAD

Besidesgivingthissaladasatisfyingcrunch,walnutsarearichsourceofomega-3fatsaswellasvitamins,minerals,proteinandantioxidants.

INGREDIENTS:

1 firmBartlettpear(redorgreen)

3cups(750mL) butterheadlettuce(BibborBoston),tornintobite-sizedpieces

2cups(500mL) purpleendive,tornintobite-sizedpieces

¼cup(60mL) choppedwalnuts

DRESSING:(Thisrecipemakesmorethanisneededforthissalad.)

3tbsp(45mL) vegetablebrothorfilteredwater

3tbsp(45mL) extra-virginoliveoil

2tbsp(30mL) greenonion(finelychopped)

1½tbsp(22.5mL) applecidervinegar

½tsp(2.5mL) Dijonmustard

¼tsp(1mL) greyseasaltorpinkrocksalt

1tsp(5mL) driedbasilor1tbsp(15mL)freshbasil(optional)

DIRECTIONS:1.Whiskthebroth,oil,greenonion,vinegar,mustard,saltandbasil,ifusing,inasmallbowl.

2.Justbeforeserving,cutthepearinto16slices.3.Place ina largebowlandadd1 tbsp (15mL)of thedressing.Toss tocoat.Addthelettuce,endiveandhalfthedressing.Tossagain.

4.Divideamong4platesandtopwiththewalnuts.

Makes2entree-sizedservingsor4sideservings.

THEPOWERREACTORSALAD

This meal-sized salad features turkey, which is loaded with the relaxing andrepairingaminoacidtryptophan.Redonionsareveryrichinchromium,atracemineral thathelps cells respond to insulin.This salad’shigh fiber contentwillhelpyoufeelfullandsatisfied.

INGREDIENTS:

6cups(1.5L) mixedsaladgreens

1cup(250mL) coarselygratedcarrots

2tbsp(30mL) mincedredonion

1cup(250mL) sunflowersprouts

¼cup(60mL) SesameTamariVinaigrette(thispage)

1 mediumapple,chopped

4slices roastturkeybreast,sliced

¼cup(60mL) pinenuts

DIRECTIONS:1.Toss thegreens, carrots,onion, sproutsandvinaigrette ina largebowluntilthevegetablesareevenlycoatedwiththedressing.

2.Dividebetween2plates.3. Divide the apple slices, turkey and pine nuts between the 2 plates, placing

themontopofthesalad.

Makes2largeentree-sizedservingsor4sidesalads.

HEMPGINGERDRESSING

Hempseedscontainanti-inflammatoryomega-3 fats.Theyalsocontain11gofproteinper2tbsp(30mL).

INGREDIENTS:

2tbsp(30mL) hempseeds

1tbsp(15mL) rawhoney

1tbsp(15mL) choppedgingerroot

2tbsp(30mL) filteredwater

1tsp(5mL) choppedgarlic

1tsp(5mL) lemonjuice

1tsp(5mL) greyseasaltorpinkrocksalt

DIRECTIONS:1.Processallingredientsinblenderuntilsmooth.

Makes½cup(125mL).

SHIITAKEMUSHROOMANDARUGULASAUTÉ

Shiitakemushroomscontaintheactivecompoundlentinan,whichhastheabilitytostrengthentheimmunesystem.Lentinanisapolysaccharidethathasalsobeenshown to have anticancer activity. The amount ofL-ergothioneine, a powerfulantioxidant,is40timeshigherinshiitakemushroomsthaninwheatgerm.

INGREDIENTS:

2tbsp(30mL) extra-virginoliveoil

2cups(500mL) freshshiitakemushrooms,sliced

¼cup(60mL) vegetablestock

2 garliccloves,minced

1cup(250mL) choppedonion

½tsp(2.5mL) greyseasaltorpinkrocksalt

9cups(2.25L) looselypackedarugula

1tsp(5mL) toastedsesameoil(optional)

DIRECTIONS:

1.Inalargecast-ironskillet,heatoilovermediumheat.2.Addonionandsaltandsautétilltranslucent.Addmushroomsandgarlic.3.Cook,stirringoccasionallyforupto7minutes,untilonionsandmushroomsaregoldenandtender.

4.Reduceheattomedium-low.Addvegetablestock.5.Graduallyaddarugula,andcook,stirringgently,for1to2minutes,untilallisincorporatedandleaveshavewilted.

6.Drizzlewithsesameoil.Serveimmediately.

Makes2servings.Tip:Add shiitakemushrooms to your other soups and stews to boost immunefunctionyear-round.

Ezra’sHerbedQuinoaRisotto,thispage

Shepherd’sPie,thispage

Pick-a-DillySalad,thispage

KelpNoodlePanangCurry,thispage

Spice-RubbedBisonTenderloin,thispage

AsianColeslaw,thispage

KrispyKaleChips,thispage

HalvaBalls,thispage

KeyLimePie,thispage

CinnamonBakedApples,thispage

AlmondButterPears,thispage

StuffedSailors,thispage

BerryPie,thispage

“All I ask of food is that it doesn’t harmme.”

–MICHAELPALIN(MONTYPYTHON’SFLYINGCIRCUS)

CHAPTER15

MAINMEALS

RAWPADTHAI

This raw dish is packed with detoxifying vegetables. Zucchini makes awonderfulsubstitutefornoodlesandboastsonly25caloriespercup(250mL).Cabbage and cauliflower both contain indole-3-carbinol (I3C),which helps tobalancehormonesbyreducingexcessestrogeninthebody.Almondsarehighinomega-9andvitaminE,andmakeagreatsubstituteforthetypicalpeanutsauce.

INGREDIENTS:

1 mediumzucchini

1 largecarrot

1 greenonion,chopped

½cup(125mL) shreddedpurplecabbage

½cup(125mL) cauliflowerflorets

½cup(125mL) mungbeansproutsorradishsprouts(spicy)

SAUCE:

2tbsp(30mL) tahini

2tbsp(30mL) almondbutter

1tbsp(15mL) limeorlemonjuice

2tbsp(30mL) tamari(wheatfree)

1tbsp(15mL) rawhoney

¼tsp(1mL) garlic,minced

½tsp(2.5mL) gingerroot,grated

DIRECTIONS:1.Useaspiralizer(ormandolin,orvegetablepeeler)tocreatenoodlesfromthecarrots and zucchini. Place them in a large mixing bowl and top with thevegetables.

2.Whisksauceingredientsinabowl.Thesaucewillbethick,butwillthinoutafterit’smixedwiththevegetables.

3.Pourthesauceoverthenoodlesandvegetablesandtoss.Thisdishtastesevenbetterthenextdayoncetheflavorshavehadachancetoblend.

Makes4servings.

SLOW-COOKEDSWISSSTEAK

This is my mother-in-law Linda’s recipe. As a busy mom who taught in aclassroom all day, she used to get this dish started in the morning in a slowcooker, knowing that when she came home after work she could rely on thishealthy, ready-to-eat, no-fuss dinner to please her kids. Being from NorthernCanada,myhusbandfondlyremembers thisdishbeingmadefromleanmoosemeat.Youcanuseanyleanredmeatinthisdish(forexample,goatorvenison)and

feel good about the fact that it contains less arachidonic acid than fatty cuts.(Arachidonicacidcancause inflammation in thebody.See thispage formoredetails.)Thelongcookingtimeresultsinmeatthatisincrediblytender.AlltheorangevegetablesarearichsourceofvitaminA,whichhelpstorebuildskinandtheliningofthelungsanddigestivetract.Servethisstewwithafreshsaladorsteamedgreenvegetables.Whenyouare finished8weeksof theprogramandarereadytointroducetomatoes,tryadding3cups(750mL)ofstewedtomatoesandcutbackonthevegetablebrothby2cups.

INGREDIENTS:

2.2lb(1kg) leanbeefroast,cutinto1-inch(2.5cm)steaks

6cups(1.5L) chicken,beeforvegetablestock

3 mediumsweetpotatoesoryams,cutinto2-inch(5cm)pieces(approximately4cups/1L)

2cups(500mL) choppedonions

2cups(500mL) carrots,cutinto2-inch(5cm)pieces

2cups(500mL) Jerusalemartichokes(sunchokes)orparsnips,cutinto2-inch(5cm)pieces

¼cup(60mL) lemonjuice

3 garliccloves,chopped

¼cup(60mL) parsleyflakesor½cup(125mL)freshparsley

1tbsp(15mL) driedbasil

2tsp(10mL) rosemary

1tsp(5mL) oregano

1tsp(5mL) thyme

½tsp(2.5mL) greyseasaltorpinkrocksalt

DIRECTIONS:1. Preheat a large saucepan or Dutch oven on medium heat. Lower heat tomedium-low and gently brown beef roast about 1 minute each side.Alternatively, you could cook this in a slow cooker by adding all theingredientsatonceandlettingitstewfor5to6hours.

2.Addallremainingingredients.Bringtoaboil,andthenreduceheattolow.

3.Simmerfor3hours,checkingonceanhour tostirand toensure thestewissimmering.If theheat is toohigh,youmayrunoutofliquid,soaddmoreifrequired,since thebroth is thebestpart.Tofinish thedish,stir in the lemonjuiceandservehot.Theflavorofthisstewimproveswithtime.

Makes4servings.

COOKINGQUINOA

1cup(250mL) quinoa

1¾cups(435mL) filteredwater

1.Rinsethequinoainafine-meshstrainerundercoldrunningwater.2. Place the quinoa in a small saucepan with the water and bring to a boil.Reduceheattolow,coverandsimmerfor15minutes.Donotstir.Whenalltheliquidisabsorbed,removefromheatandfluffwithafork.

Makes2½cups(625mL).

PESTOWHITEBEANBOWL

ThisperfectvegandishwascreatedbyfellownutritionistandcookbookauthorJaeSteeleandfeaturedinhergreatbookGetItRipe.Shewrites,“Thismeal-in-a-bowlisquicktoputtogetherandtastesgreatatroomtemperatureforlunchordinner out of the house. Both white beans and quinoa are great sources ofprotein,calcium,magnesium,andfiber.Therawbokchoyandpestoaddanicefreshnesstothemeal.Feelfreetograteinacloveofgarlicifthat’syourkindofthing,oraddanyothervegetablesonhand,likegratedcarrot.”

INGREDIENTS:

1½cups(325mL) cookedcannelliniornavybeans(orone14-oz(400g)can,drainedandrinsed)

¼cup(125mL) dairy-andnut-freepesto(storeboughtorseethispage)

¼tsp(1mL) greyseasaltorpinkrocksalt

2cups(500mL) cookedquinoa(seethispage),brownriceormillet

4cups(1L) babybokchoy,choppedororganicbabyspinach

2tbsp(30mL) flaxseedoilorextra-virginoliveoil(optional,dependingonhowoilythepestois)

DIRECTIONS:1.Gentlymixthewhitebeanswiththepestoandsaltinabowl.

2.Dividethequinoabetween2dishes.Topwiththebokchoy,andthenthepestobeanmixture.Drizzlewiththeoilandseasonwithsalttotaste.

Makes2servings.

DIJONSALMONPATTIES

Usingricecrackersorrolledquinoainsteadofbreadcrumbsinthisrecipemakesiteasiertodigestandpreventsyoufromfeelingbloated.Servethesepattieswithalargegreensalad.Youcanalsoskipmakingthepatties,omittingtheeggandcrackers/quinoa, and instead serve the salmon mixture over a bed of saladgreens.

INGREDIENTS:

1tbsp(15mL) extra-virginoliveoil,divided

½cup(125mL) finelychoppedredonion

¼cup(60mL) finelychoppedcelery(optional)

1lb(450g) cannedsalmon,drainedandflaked

2 organiceggwhitesor1wholeorganicegg

¾cup(185mL) crushedricecrackers(about20crackers)orrolledquinoa,divided

1tbsp(15mL) drieddillor¼cup(60mL)freshchoppeddill

1tbsp(15mL) mustardseed,whole

DIRECTIONS:1. Heat 1 teaspoon (5mL) of oil in a small skillet overmedium heat. Spritzliberallywithfilteredwaterorbrothtoensuretheoildoesn’toverheat.

2.Addtheonionandceleryandsautéfor4minutes,oruntiltender.3.Inamedium-sizedbowl,combinetheonionmixturewiththesalmon,egg,½cup(125mL)ofthecrushedcrackers,dillandmustard.

4.Divide thesalmonmixture into4equalportions,usingyourhands to shapeeachintoa½-inch-thickpatty.

5.Puttheremaining¼cup(60mL)ofcrushedricecrackersorrolledquinoaonaplate.Coateachpattywith1tablespoon(15mL)ofcrushedcrackers.

6.Coverandchillthepattiesfor20minutes.7.Heattheremaining2teaspoons(10mL)ofoliveoilinthesameskilletovermedium heat. Cook the patties for 5 minutes on each side, until lightlybrowned.

8.Servehot.

Makes4servings.

ALLERGY-REDUCINGTIP

Egg Substitute: Combine 1 tablespoon (15mL) freshly ground flax seedand3 table spoons (45mL) filteredwater in ablenderor foodprocessor,blendinguntilthemixtureisthickandcreamy.

ATALEOFTWOCURRIES

Iinventedthisrecipeformynephew’sbirthdaybecausehalfofthepartyguestswere vegetarian and the other halfwanted chicken.You can try it eitherway,dependingonyourmoodordietaryneeds.Anyfresh,local,seasonallyavailablevegetablescanbeused,asthecurrysaucegoeswellwithanything.Attheheightof summer, try tousegreenandpurplebeans,zucchiniorcarrots–orwhateverlocal farmers are harvesting at the time. Visit your favorite farmers market,experimentwiththeproduceandhavefun!Curry is traditionally servedwith rice. If youhavegooddigestion, rice is a

nicewaytosoakuptherichsauce.

INGREDIENTS:

3cups(750mL) choppedonions(about3medium)

1tbsp(15mL) extra-virginoliveoil

2tbsp(30mL) choppedgarlic

2.2lbs(1kg) chickenthighs,skinnedORthree14-oz(400mL)cansblackbeans

3cups(750mL) carrots,slicedintocoins

2cups(500mL) choppedkale

1tbsp(15mL) mincedgingerroot

1tbsp(15mL) turmeric

½tbsp(7.5mL) cinnamon

½tbsp(7.5mL) groundcoriander

1tsp(5mL) greyseasaltorpinkrocksalt

2cups(500mL) chickenorvegetablestock

½ lemonor1mediumlime,zestedandjuiced

2cups(500mL) cauliflowerorbroccoli,cutinto2-inch(5cm)pieces

½cup(125mL) coconutmilk

¼cup(60mL) tahini

OPTIONALADDITIONS:

¼cup(60mL) driedcranberries(applejuicesweetened)

1 pineapplecore(Serveafreshpineapplefordessert.Cutthecoreintofineslices—thetextureisjustlikewaterchestnut.)

8-inchpiece lemongrass

DIRECTIONS:1.InalargesaucepanorDutchoven,sautétheonionsintheoilovermedium-lowheatuntilsoft,about7minutes.Spritzliberallywithfilteredwaterorbrothtoensuretheoildoesn’toverheat.

2.Addthegarlicandsautéafewminutesmore,beingcarefulnottoburnit.Addchickenandbrownfor5minutes.

3.Addcarrots,kale,spices,saltandstockandgentlysimmeroverlowheatfor20to25minutes.

4. Add the broccoli or cauliflower and lemon or lime zest and simmer foranother5minutes,oruntil thevegetablesarealdente. Ifyouprefer a tangycurry,addmorecitruszest.

5.Stirinthelemonorlimejuice,coconutmilkandtahiniandmixthoroughly.Note: Ifyou’re shorton time,youcan skipbrowning thechicken,or considerinvesting ina slowcooker. Justwait toadd thecoconutmilkuntil rightat theend,mixingitinjustbeforeyouserveit.

Makes7or8servings.

JOB’STEARSCHICKENANDGINGERSTEW

This is one ofmymost healing recipes. Job’s tears is a gluten-free grain thattasteslikebarley.It’susedinAsiaasaremedyforpainfulandstiffjoints.Theactive phytonutrients in Job’s tears, including coixol, are anti-inflammatory,antihistaminicandmusclerelaxing.

INGREDIENTS:

2.2lbs(1kg) freshchickenbreast,skinlessandboneless

5quarts(5L) chickenbroth

1cup(250mL) Job’stears,soakedovernightanddrained

2tbsp(30mL) unpasteurizedapplecidervinegar

2tbsp(30mL) mincedfreshgingerroot

2cups(500mL) choppedonions

2cups(500mL) dicedcarrotsorparsnips

1cup(250mL) choppedburdockroot

1tbsp(15mL) parsleyflakesOR2tbsp(30mL)freshparsley

1tbsp(15mL) choppedbasil

½tsp(2.5mL) greyseasaltorpinkrocksalt,ortotaste

1½cups(375mL) choppedgreenbeans

1cup(250mL) slicedfreshshiitakemushrooms,stemsremoved

½cup(125mL) choppedscallions,cilantrooradditionalparsley(garnish)

DIRECTIONS:1.Cut chicken into bite-sizedpieces.Place the chicken in a stockpotwith thebroth, Job’s tears,cidervinegarandginger root.Bring toa rollingboil, thenreducetheheattolow,cover,andsimmerfor1hour.

2.Addtheonions,carrotsorparsnips,burdockroot,herbsandsalt.Bring toaboilagain,thencoverandsimmerforanother30minutes.

3.Add thegreenbeansandmushroomsandsimmer fora final10minutes,oruntilbeansaretender.Removefromheat.

4. Serve hot in individual bowls. Garnish with chopped scallions, cilantro orparsley.

OPTIONALTOPPING:Addadashof toasted sesameoil to eachbowlbefore serving to add apotentnuttyflavor.

Makes6to8servings.

BUCKWHEATSOBANOODLESWITHCABBAGEANDPUMPKINSEEDS

Cabbage contains anticarcinogenic nutrients that prevent some cancer-causingsubstances, which are broken down in the liver, from regrouping andrecirculatinginthebloodstream.Thesesamenutrientshavealsobeenshowntohelp with the liver’s elimination of other toxins. Traditionally, Japanese sobanoodlesaremadewithbuckwheat (a relativeof therhubarbplant)andcontainno gluten. However, modern commercial varieties are often made with acombination of buckwheat and wheat flour, so look for gluten-free brands.Buckwheathasanuttyflavorandpairswonderfullywithpumpkinseeds.

INGREDIENTS:

1 greenorpurplecabbage

1tbsp(15mL) extra-virginoliveoil

1cup(250mL) thinlyslicedonion

1cup(250mL) juliennedcarrot

1tsp(5mL) greyseasaltorpinkrocksalt,divided

½package(113g) 100percentbuckwheatsobanoodles

2 garliccloves,minced

DRESSING:

1tbsp(15mL) rawhoney(ortotaste)

2tbsp(30mL) miso

1tbsp(15mL) toastedsesameoil

½cup(125mL) pumpkinseeds

½tsp(2.5mL) umeboshiplumpaste(optional)

DIRECTIONS:1. Quarter the cabbage, cutting through the core. Remove and discard toughouterleaves.Cutawayanddiscardthehardwhitecorefromeachquarter.Sliceeachquartercrosswiseintothinstripsuntilyouhaveabout3cups(750mL).Setaside.

2.Heattheoliveoilinalargeskilletovermedium-lowheat.Spritzliberallywithfilteredwaterorbrothtoensuretheoildoesn’toverheat.Whentheoiliswarm,addtheonionandsautéuntiltender,about5minutes.

3. Add the cabbage, carrots and salt, stirring until cabbage is well coated.Reduce heat to medium-low. Cover and cook, stirring occasionally, untilcabbageisverytender,about20minutes.

4.Meanwhile,bring4quarts(4L)offilteredwatertoaboilinalargepot.Addthenoodles and½ tsp (2.5mL) salt, or to taste.Boil until al dente, about6minutes.

5.Meanwhile,whiskdressingingredientstogetherandsetaside.6.Drainthenoodlesandrinseunderwarmrunningwater.7.Tossnoodleswiththevegetablemixtureanddressing.Divideamong4bowls,toppingeachwithpumpkinseeds.

Makes4servings.

SWEETPOTATOFRITTATA

Whole eggs have inositol and choline, which are vital nutrients for brainfunction.Theironinspinachboostsimmunityandpreventsfatigue.Ifyoudon’twantleftovers,justhalvetherecipe.

INGREDIENTS:

1tsp(5mL) extra-virginoliveoil

1cup(250mL) slicedredonion

2cups(500mL) babyspinach

1cup(250mL) thinlyslicedsweetpotato

12large organiceggs

¼cup(60mL) filteredwater

¼tsp(1mL) greyseasaltorpinkrocksalt

1½tbsp(22.5mL) dairy-andnut-freepesto(thispage)

½cup(125mL) arame,soakedfor15minutes

asdesired freshherbs,chopped

DIRECTIONS:1.Preheat theovento350°F(175°C).Use theoliveoil togreasea10×14–inch(23cm×30cm)bakingpan.

2.Layeronion,spinachandsweetpotatointhebottomofacasseroledish.3.Whiskeggs,water,saltandpestoinamedium-sizedbowluntilwellblended.4.Pourmixtureovervegetablesincasseroledish.Topwitharameandherbs,ifusing.

5.Cookfor30minutes,oruntileggsareset.

Makes6servings.

AFRICANNUTBUTTERSTEW

Thisstewistrulyaone-potmeal.Allyournutritionalneedsaremetinthisdish,whichissorichandcreamyitwillleaveyoufeelingdeeplysatisfied.Thebrownriceandbeanscombine tomakeacompletevegetarianprotein. If timeallows,consider soaking the beans and brown rice overnight for easier digestion andreducedcookingtime.Thetigernutpowderaddsasubtlesweetnesstothestew.It’s a good source of chromium and calcium, both of which help to stabilizebloodsugarlevelsandpreventcardiovascularinflammation.Freezeleftoverssoyouhaveahealthymealwhenyou’reshortontime.ThisstewpairsnicelywithDulseChips(thispage).

INGREDIENTS:

1cup(250mL) choppedonion

2cloves mincedgarlic

4cups(1L) vegetablestock,divided

2cups(500mL) dicedsweetpotatooryam

1½cups(375mL) whitebeans(cannedorcooked)

½cup(125mL) brownrice

¼tsp(1mL) greyseasaltorpinkrocksalt

¼cup(60mL) almondbutter

2cups(500mL) choppedkale

2tbsp(30mL) lemonjuice

1tbsp(15mL) tamari(wheatfree)

1tbsp(15mL) rawhoney

1tbsp(15mL) gratedfreshgingerroot

OPTIONALADDITIONS:

¼cup(60mL) tigernutpowder

1cup(250mL) extravegetablestock

DIRECTIONS:1.InalargesaucepanorDutchoven,water-sautétheonionandgarlicin2tbsp(30mL)ofthevegetablestockovermediumheatfor3to5minutes.

2.Add theremainingstock,sweetpotatooryam,whitebeans,brownriceandsalt.Coverandletsimmerfor45minutes.

3.Whentherice iscompletelycooked,scoop½cup(125mL)liquidfromthestewintoasmallbowlandwhisk togetherwith thealmondbutter tomakeapaste.

4.Addthealmondbutterpastetothepotalongwiththekale.Stirandcookfor5minutes.Turnoffheat.

5.Addthelemonjuice,tamari,honey,gingerrootandtigernutpowder,ifusing,andstiragain.Notethatifyouoptforincludingtigernutpowder,youshouldincreasetheamountofbrothintherecipeby1cup(250mL).Servehot.

Makes8servings.

SUSHIRENOVATION

This recipe is brimming with immune-building, detoxifying ingredients.Selenium,foundinshiitakemushrooms,isanimportantantioxidantforfightingcancer.Thebrownriceandquinoagivethissushialowerglycemicindexthanconventionalsushi.

INGREDIENTS:

1cup(250mL) short-grainbrownrice

½cup(125mL) quinoa

3cups(750mL) filteredwater,divided

+2tbsp(30mL)

½cup(125mL) freshslicedshiitakemushrooms

1cup(250mL) vegetablebroth

2tbsp(30mL) brownricevinegar

6sheets nori,6×8inches(15×20cm)each

½cup(125mL) gratedcarrot

½cup(125mL) cucumberwithpeel,cutintomatchsticks

½ grateddaikonradish

1tbsp(15mL) toastedsesameseeds(garnish)

1tbsp(15mL) pickledgingerroot

1tsp(5mL) wheat-freetamari

2tbsp(30mL) pickledgingerroot

1tbsp(15mL) naturalwasabi

DIRECTIONS:1.Addwater, brown rice andquinoa to a pot cover andbring to a boil.Thenreduceheattolowandsimmerfor55to60minutes.Donotstir.

2.Meanwhile,inaseparatepot,boilshiitakemushroomsinbrothfor5minutes.3.Whengrainsaredone,removethelidanddrapeateatoweloverthepotfor10minuteswhiletheycool.

4.Transfergrainstoabowlandfluffusingaforkorwoodenpaddle.5.Inasmallbowl,makesushivinegarbycombiningbrownricevinegarwith2tbspwater(30mL)water.Slowlypourvinegarovergrains.

6.Onasushimat,layoutasheetofnori.Leavinga1-inch(2.5cm)borderatthetopandbottom,coversheetwithgrains.Evenlydistributefillingsbetweenthe6 nori sheets horizontally across the center of the sheets. Be careful not tooverfill.

7.Runawetfingeracross the topflapof thenorisheet toensureagoodseal,androllthematwithafirmsqueeze.Runawetfingeralongtheseamtosealtherollsecurely.

8.Cut into 1-inch (2.5-cm) sliceswith a sharp knife and garnishwith sesameseeds.

9.Servewithpickledgingerroot,wheat-freetamariandwasabi.

Makes36pieces.

SALMONWITHFENNELGREENS

Fresh fennel and fennel seeds flavor this elegantmaincourse.Fennel containsanethole, a phytonutrient that has been shown to reduce inflammation. Theomega-3 fats, such as EPA (eicosapentaenoic acid), found in salmon are anti-inflammatory and they support cardiovascular health by preventing plateletsfromstickingtogether,thusimprovingbloodflow.A4-ounce(120g)servingofsalmoncontainsone-thirdofyourDailyValueofomega-3fats.

INGREDIENTS:

¼cup(60mL) extra-virginoliveoil

2tbsp(30mL) mincedwhiteonion

½tsp(2.5mL) greyseasaltorpinkrocksalt

2tbsp(30mL) choppedfennelgreens,divided

1tbsp(15mL) freshdillor1tsp(5mL)drieddill

1tsp(5mL) fennelseeds

1 largefennelbulb(quartered,thencutlengthwiseinto¼-inch[0.5cm]slices)

¼cup(60mL) vegetablestockorfilteredwater

two7-oz(200g) salmonfillets

1tbsp(15mL) rawhoneyormaplesyrup

2tbsp(30mL) lemonjuice

OPTIONALADDITION:

¼cup(60mL) freshdill(garnish)

DIRECTIONS:1.Inasmallbowl,mixtheoil,onion,salt,fennelgreensanddill.Setaside.2. Gently toast the fennel seeds in a large cast-iron or titanium skillet overmedium-low heat until fragrant, stirring constantly for about 1½ minutes.Transfertheseedstoasmallbowlandletcool.

3. Add 1 tbsp (15 mL) of the oil mixture to the same skillet and sauté overmedium-low heat until onions are translucent. Spritz liberally with filteredwaterorbroth toensure theoildoesn’toverheat.Add the sliced fennelbulbandstock.Coverandcookuntilaldente,about5minutes.

4.Uncovertheskilletaddthecooledfennelseeds.5.Placethesalmonfilletsontopofthefennel,coverandcookfor5minutes.6. Turn the salmon over. Coat it with the rest of the oil mixture. Cover andcontinue cooking until the salmon is opaque in the center, about 3 minuteslonger.

7. In a small bowl,mix together the honey and lemon, and then add it to theskilletalongwith theremaining tablespoonofchoppedfennelgreens.Stir toheatthrough.

8.Divide thefennelmixturebetween2plates.Topwith thesalmonandspoonremainingsauceovertop.Garnishwithfreshdill.

Makes2servings.

EZRA’SHERBEDQUINOARISOTTOAsparagusisanexcellentsourceofvitaminK,aswellasnumerousBvitamins,including folate, B1, B2, B3 andB6. It’s also high in vitaminsA and C, iron,manganese,potassiumandfiber.Quinoaandotherwholegrainsarearichsource

of magnesium, a mineral that acts as a cofactor for more than 300 enzymesincluding those involved in insulin secretion and glucose metabolism. Springgarlicscapesaretheflowerstalksthatspringoutofthegarlicbulb.They’rerichinallum,whichcanhelpprotectagainstosteoarthritis.Chef Ezra Title,my cohost on the TV showHealthyGourmet, created this

incredibly healthy recipe. To learn more about Ezra, visit his website atwww.chezvousdining.ca.

INGREDIENTS:

1tsp(5mL) extra-virginoliveoil

1cup(250mL) dicedonion

3 springgarlicscapes(stalks),chopped

1cup(250mL) quinoa

¼cup(60mL) unpasteurizedapplecidervinegar

2cups(500mL) chickenorvegetablestock

½tsp(2.5mL) greyseasaltorpinkrocksalt

¼cup(60mL) cannedpuréedsquashorpumpkin

12 asparagusspears,chopped

¼bunch parsley,chopped

5 basilleaves,chopped

¼bunch chives,chopped

5 greenonions,chopped(garnish)

DIRECTIONS:1. Add olive oil, onions and spring garlic into a small, shallow pot. Spritzliberallywithfilteredwaterorbrothtoensuretheoildoesn’toverheat.Sautéonmedium-lowuntiltranslucent,approximately2minutes.

2.Stirinquinoa,coatingitwiththeoil.Turnheattomedium-highandaddapplecidervinegartothepot,stirringconstantly.

3. Once the vinegar has evaporated, add stock and salt. Cover and bring to asimmer, cooking on low for approximately 10 minutes, and stirringoccasionally.

4.Addasparagusspearsandsimmerforanother5minutes.5.Whenquinoaiscookedaddsquashpuréeandfreshherbs.6.Garnishwithgreenonionandserveimmediately.

Makes6servings.

15-MINUTEARCTICCHARWITHDILLMUSTARDSAUCE

EatingArcticcharisoneofthehealthiestdietarychoicesyoucanmake.Ithasa

specialomega-3fatcalledDHA(docosahexaenoicacid),whichnotonlyreducesinflammation,butalsohelpstokeepmoodspositiveandmemorysharp.YoucanusesalmonortroutinthisrecipeifArcticcharisn’tavailable.

INGREDIENTS:

1tsp(5mL) unpasteurizedliquidhoney

1tbsp(15mL) choppedfreshdillortarragonor1tsp(5mL)drieddillortarragon

1tbsp(15mL) naturalDijonmustard

½cup(125mL) chickenbroth

4tbsp(60mL) freshlemonjuice,divided

4medium Arcticcharfillets

4tbsp(60mL) extra-virginoliveoil,divided

totaste greyseasaltorpinkrocksalt

3cloves garlic,minced

DIRECTIONS:1.Tomakethesauce,whisktogetherhoney,herbs,mustard,chickenbrothand2tbsp(30mL)oflemonjuiceinabowl.Setaside.

2. Preheat broiler onhigh.Place a stainless steel skillet (be sure thehandle isalso stainless steel) or cast-iron pan 6 inches below the broiler for about 10minutestogetitveryhot.

3.Whilethepanpreheats,marinatecharwith2tbsp(30mL)freshlemonjuice,2tbsp(30mL)oliveoilandsalt.

4.Usinganovenmitt,carefullypullpanoutfromunderheatandplacecharonhot pan.Return to broiler.Keep inmind that the fish is cooking rapidly onbothsidessoitwillbedoneveryquickly,usuallyinapproximately7minutesdepending on thickness. Test with a fork for readiness. It will flake easilywhen it’s cooked. Char tastes best when it’s still pink inside. Place skilletcontentsonaservingdishandsetaside.

5. Using the same skillet, add remaining 2 tbsp (30mL) olive oil and garlic,spritzliberallywithfilteredwaterorbrothtoensuretheoildoesn’toverheat,andgentlysautéuntiltender,about1minute.Avoidbrowningthegarlic.Addthe reserved sauce and cook onmedium until it reduces and thickens. Pouroverthefishandserve.

Makes4servings.

SWEETPOTATOGRATIN

This is an adaptation of a Mollie Katzen recipe by my friend and fellownutritionistCathyHayashi.Besure to thinlyslice thesweetpotatoesso they’llcookproperlyandreleaseenoughstarchtothickenandsetthegratin.Slicingthespinachintoribbonshelpsdispersetheflavorthroughout.

INGREDIENTS:

1 mincedlargegarlicclove

2tsp(10mL) freshlygratedlimepeel

3tbsp(45mL) freshlimejuice

3tbsp(45mL) choppedcilantro

1tsp(5mL) driedthyme

1½tsp(7.5mL) greyseasaltorpinkrocksalt

14oz(400mL) coconutmilk

½cup(125mL) filteredwater

4cups(1L) sweetpotatoes,peeled,halved,thenslicedthinly

2cups(500mL) cookedbrownrice

15oz(415mL) cookedblackbeansor1½cups(375mL)cookedchickenchoppedintosmallpieces

4cups(1L) freshspinachleaves,slicedintoribbons

TOPPING:

¾cup(185mL) quinoaflakes

2tsp(10mL) freshthymeor½tsp(2.5mL)driedthyme

¼tsp(1mL) cumin

¼tsp(1mL) greyseasaltorpinkrocksalt

1tbsp(15mL) extra-virginoliveoil

DIRECTIONS:1. Preheat oven to 350°F (175°C). Combine the garlic, lime peel and juice,cilantro,thyme,saltandcoconutmilkina2-cup(500mL)measuringcup.

2.Pourone-thirdofthismixtureintoa9×13–inch(20×30cm)bakingpan.3.Layerhalfofthesweetpotatoesonthebottom,followedbyhalfoftherice,halfoftheblackbeansorchickenandhalfofthespinach.

4. Pour another third of the coconut milk mixture over this layer and repeatlayeringwiththeremainingsweetpotatoes,rice,beansorchickenandspinach.

5.Pourremainingcoconutmilkmixturetocovertheentiredish.6.Combinealltoppingingredientsandsprinkleoverthegratin.7.Bake,uncovered,forabout60minutes,rotatingthepanintheovenafter30minutestoensureuniformbaking.

8.Whenthesweetpotatoesaretenderandthetoppingiscrisp,removefromtheovenandletsitfor2to3minutestofirmupbeforeserving.

Makes8servings.

KELPNOODLEPANANGCURRY

This recipe was created to satisfy a craving for panang curry (also calledphanaengcurry),whichisamildMalaysianandThaicurrymadewithcoconutmilk.Unlikethetraditionalrecipe,thisoneisn’tfried–it’sraw–butitstillhasasweettangyflavorthat’sverytruetotheoriginal.Iusedkelpnoodlesinplaceofwheatnoodles.Kelpnoodlesaremade fromseaweedandhaveonly6caloriesperserving.DaikonradishisarichsourceofpotassiumandvitaminC.

INGREDIENTS:Sauce:

2tbsp(30mL) flaxseedoil

2tbsp(30mL) extra-virginoliveorhempoil

2tsp(10mL) turmeric

1tsp(5mL) cinnamon

1tsp(5mL) cumin

1tsp(5mL) cardamom

1tsp(5mL) mustardpowder

¼cup(60mL) freshcilantroleavesOR2tbsp/30mLcilantropesto

2tbsp(30mL) groundalmondsoralmondbutter

2tbsp(30mL) rawhoney

1tbsp(15mL) lemonjuice

1tsp(5mL) dulseflakes

1tsp(5mL) greyseasaltorpinkrocksalt

4tbsp(60mL) rawcoconutbutter(withcoconutmeatinit,availableathealth-foodstores)

Noodles:

1package kelpnoodles

¼ carrot,grated

¼ zucchiniordaikonradish,grated

¼ yellow(summer)squash,grated

DIRECTIONS:1.Processthesauceingredientsinafoodprocessoruntilsmooth.2. Rinse noodleswithwater, then cut to desired length and place into a largebowl.

3.Poursauceoverthenoodles,addthegratedvegetablesandcombineuntilwellmixed. You can enjoy this dish raw or warmed gently in a saucepan for 5minutes.Ifyouwarmthedish,makesuretodrizzletheflaxseedontothedishbeforeserving—flaxseedoilshouldneverbeheated.

Makes4servings.

FAST-COOKINGKICHADIINATHERMOS

This is a wonderful recipe when you want a fresh detoxifying stew. It’s afantasticmeal-on-the-gobecauseitcookswhileyou’reintransit,althoughitalsomakes a delicious at-home meal. I discovered this cleansing recipe whilestudying with yoga instructorMatthew Remski on a 28-day Ayurvedic detoxretreat. I ate only berries and cleansing stews called kichadi, yet felt satisfiedbecauseofthenutritionalbalanceinthekichadi.Thespicesinthisdishareveryhealingtothedigestivetract.Byrotatingthetypeofvegetablesyouuse,youcankeepthisstewinteresting–experimentforadifferentluncheverytime.

INGREDIENTS:

3cups(750mL) filteredwater

1cup(250mL) choppedspinach

½cup(125mL) gratedcarrot

½cup(125mL) quinoa

½cup(125mL) splitmungbeans

1tsp(5mL) gratedfreshgingerroot

1tsp(5mL) turmeric

¼tsp(1mL) cumin

¼tsp(1mL) greyseasaltorpinkrocksalt

OPTIONALADDITIONS:

1tbsp(15mL) mincedgarlic

½cup(125mL) gratedparsnip

½cup(125mL) choppedcollards

1tbsp(15mL) extra-virginoliveoil

1tbsp(15mL) misopasteorvegetableboullion

DIRECTIONS:1.Inamediumsaucepanoverhighheat,bringalltheingredients(excepttheoilandmiso,ifusing)toarapidboilandstir.

2.Lowerheattomedium,coverandsimmerfor10minutes.3.Transferstewtoalarge(4-cup/1L)wide-mouthstainlesssteelorglass-linedThermos.

4.Addtheoilandmiso,screwonlidandshakewell.5.LeavestewtocookintheThermosforatleast1hour(2hoursisbest).6.Stirwellbeforeserving.Tip:Considerbuyingacanningfunnelwitha2-inch(5cm)openingtoguidethefluidintotheThermosandavoidspills.

Makes2servings.

SHEPHERD’SPIE

Youcanusewhicheverfreshvegetablesyouhaveonhandtomakethisrecipe.Ilovemakingthisdishinthefallwhenproduceisabundantatthelocalfarmers’market.Avegetarianversion canbemadeby substituting lentils for themeat.Thefirstthreeingredientscanbereplacedwithsweetpotato,yamortheWhiteRootMashfoundonthispage.

INGREDIENTS:

2cups(500mL) skinnedanddicedceleryroot

2cups(500mL) dicedJerusalemartichokes

2cups(500mL) skinnedanddicedturnip

2tbsp(30mL) extra-virginoliveoil(plus2tbsp/30mLifmakinglentilversion)

1lb(450g) groundbisonorturkeyor2cups(500mL)ofcookedlentils

2cups(500mL) choppedonions

2 garliccloves,minced

1tsp(5mL) cumin

1tsp(5mL) greyseasaltorpinkrocksalt

3tbsp(45mL) Italianherbblend(basil,marjoram,oregano,rosemary,sage,savoryand/orthyme)

1cup(250mL) choppedcarrots

1cup(250mL) dicedsweetpotatooryam

1cup(250mL) choppedcelery

1cup(250mL) sweetpeas

2cups(500mL) choppedfreshspinach

½cup(125mL) kasha(toastedbuckwheat)

¼cup(60mL) freshsage(or1tsp/5mLdrysage)

DIRECTIONS:1.Boilceleryroot,Jerusalemartichokeandturnipin3cups(750mL)ofwateruntilsoft.Drainandmashwith2tbsp(30mL)oliveoil.Setaside.

2.Brownthebisonmeatinalargepotovermedium-lowheatwithonion,garlic,cumin seed, salt and herbs. (Ifmaking the lentil version, heat 2 tbsp/30mLoliveoilovermedium-lowheatwithonion,garlic,cuminseed,saltandherbsbeforeaddingthelentils.)Spritzliberallywithfilteredwaterorbrothtoensuretheoildoesn’toverheat.

3.Addthecarrots,sweetpotatooryam,celery,peas,spinach,kashaandsage.Ifcooking the lentilversion,add¾cup(185mL)ofvegetablebroth.Stirwellandcookfor8minutes.

4.Transfertoa9×13–inch(20cm×30cm)bakingdish.Topwiththemashedwhiterootvegetables.

5.Bakeat350°F(175°C)for20minutes.Movetothetoprackpositionandbroil

onlowfor5minutesoruntilnicelybrowned.7.Servehotorallowtosetinthefridgeovernight.

Makes6to8servings.

DIJONCHICKEN

This is a fast, healthy meal that tastes great as leftovers the next day. Thecoconutmilkcontainslauricacid,whichhelpstoboosttheimmunesystem.Themustard seeds in theDijonmustard are a good source of selenium, a nutrientshowntohelpreducetheseverityofasthma,decreasesomeofthesymptomsofrheumatoidarthritisandhelppreventcancer.Turmerichasbeenshowntohavepowerfulanti-inflammatoryeffects.Usingskinlesschickenreduces theamountofsaturatedfatintherecipe.

INGREDIENTS:

8(2.2lb/1kg) skinlesschickenthighs

2tbsp(30mL) extra-virginoliveoil

1tsp(5mL) turmeric

½tsp(2.5mL) greyseasaltorpinkrocksalt

¼cup(60mL) vegetableorchickenbroth

2cups(500mL) redonion,sliced

¼cup(60mL) naturalDijonmustard

⅓cup(85mL) coconutmilk

2tbsp(30mL) unpasteurizedliquidhoney

1tbsp(15mL) Italianherbblend(basil,marjoram,oregano,rosemary,sage,savory,thyme)orherbesdeProvence(basil,fennel.lavender,savory,thyme)

DIRECTIONS:1.Drizzle the oil over the chicken thighs and sprinklewith turmeric and salt.Spritzliberallywithfilteredwaterorbrothtokeepmeatmoistandensuretheoil doesn’t overheat. Cook in a large cast-iron or stainless steel skillet overmediumheatfor5to7minutes,turningeverycoupleofminutesuntilgoldenonallsides.

2.Addtheonionandcontinuetocook,stirringoccasionally,for3to5minutes,untiltheonionhassoftened.

3.Spreadthemustardevenlyoverthechickenpiecesusingaspoonorbrush.4.Cook for 15minutes, or until the chicken is cooked through andno longerpinkinthecenter.Removefromtheskilletandsetaside.

5.Pourthecoconutmilkandhoneyintotheskilletandstirfor2to3minutes,untilthesaucehasthickenedslightly.

6.Arrangethechickenthighsonashallowservingdishandpourthesauceoverandaroundthechicken.Adjustseasoningstotaste.

7.Garnishwiththeherbsandserveimmediately.

Makes4servings.

ROASTBEEF,CHICKENORTURKEYROLL-UPS

Theseroll-upsaresoeasyandtasty,you’llstartrelyingonthemasyouwouldasandwich.Youcanturntheseroll-upsintosandwichesbyusingtoastedgluten-freebreadinsteadoflettuce.Tryalternatingbetweenturkeyorchickenslices,asrotating your protein sources lessens the likelihood that you will develop asensitivitytoanyoneprotein.Ifyoulikeyourroll-upsspicy,tryaddingadashofnaturalhorseradishorwasabi.

INGREDIENTS:

10thinslices leanorganicroastbeef,chickenorturkeybreast

1tbsp(15mL) naturalmustard

5leaves Boston,BibborRomainelettuce

½cup(125mL) cucumberslices

¼cup(60mL) avocadoslices

DIRECTIONS:1.Place2thinslicesofroastbeef,chickenorturkeyinside1largelettuceleaf.2.Spreadwithmustard,addadditionalvegetablesandrolltightly.3.Serveimmediately.

Makes5rolls.

SPICE-RUBBEDBISONTENDERLOIN

Bisonareraisedontheopenrangewheretheygetachancetoeatlotsofomega-3-richgrasses.Allof thespices in thisrecipehavepowerfulanti-inflammatoryactionandalsohelpwithdigestion.Considertakingaproteindigestiveenzymesupplementwiththismealifyou’readjustingtoeatingmeatandyourstomachishavingatoughtime.Note:Ifyou’reunabletosourcebison,youcansubstituteorganicorgrass-fed

beeftenderloin.

INGREDIENTS:

2sprigs freshrosemary(removeleaves,discardstemandchop)

2tbsp(30mL) mincedgarlic

1tsp(5mL) cinnamon

2tsp(10mL) corianderseeds(lightlydry-toastedandground)

2tsp(10mL) cuminseeds(lightlydry-toastedandground)

½tsp(2.5mL) allspice

1tsp(5mL) mincedfreshgingerroot

½tsp(2.5mL) greyseasaltorpinkrocksalt

four6-ounce bisontenderloinfillets

(180g)

DIRECTIONS:1.Combinetherosemary,garlic,spices,gingerrootandsaltinasmallbowlandsetaside.

2.Placethebisonona12×12–inch(30cm×30cm)glassbakingdishandcoatbothsideswiththespicemix.

3. Ifusingtheoven,preheat thebroileronlowandthenplacethefilletsunderthebroiler,6inches(15cm)fromtheheat.Ifusingagrillpanonthestove,usemedium-lowheat.Spritzliberallywithfilteredwaterorbrothtokeepthemeatmoistandtoensurethespicesdon’tburn.

4.Broilorgrillfor4to6minutesoneachsidedependingonhowwelldoneyoulikeit.Checkthemeatoftentopreventovercooking.

5. Remove from the oven or grill and allow to rest for a fewminutes beforeserving.

Makes4servings.

POMEGRANATE-POACHEDHALIBUT

Whenlifefindsmeblindinglybusy,Ipulloutthisfive-minute-prep-timerecipeto savemysanity.Halibut isapopularwhite fishchoice,butyoucanuseanykindofwhitefish,freshorfrozen.Otherexcellentchoicesincludetilapia,basa,codandhaddock.IsuggestservingthiswithBeettheDetoxsalad(thispage)onabedofgreens.

INGREDIENTS:

2 redonions,finelysliced

eight3-ozfillets halibut(use2perperson)

(90g)

1cup(250mL) pomegranatejuice

SAUCE:

½cup(125mL) mayonnaise

¼cup(60mL) naturalmustard

1tsp(5mL) nutritionalyeast

DIRECTIONS:1.Preheattheovento350°F(175°C).2.Placethefishfilletsontopoftheonionsinalargeflatglassorstainlesssteeldishandpourthepomegranatejuiceover.Bakefor8minutesforfreshfish,or12minutesforfrozen.

3.Meanwhile,whisktogetherthesauceingredientsinasmallbowl.4.Removebakingdishfromovenandturnbroilertolow.Portionatablespoon(15mL)ofsauceoneachpieceoffishandreturntotheoven.

5.Broiluntilsaucebegins to thicken,about5minutes.Placefishonaservingplatterandpouronionsandcookingsauceovertop.Servehot.

Makes4servings.

VEGETABLETEMPEHSTIR-FRY

Thisisagreatexampleofwhatyoucandowithtempehifyoudon’twanttorelyonmeat forprotein.Tempehcontainsmoreprotein than tofuand is alsomoreflavorful.

INGREDIENTS:

1tbsp(15mL) extra-virginoliveoil

1cup(250mL) onion,sliced

4 garliccloves,chopped

2tbsp(30mL) mincedfreshgingerroot

3cups(750mL) thinasparaguscutinto2-inch/5cmlengths

1medium zucchini,sliced

4oz(115g) tempehcutinto½-inch/1cmcubes

1tbsp(15mL) tamari(wheatfree)

2tbsp(30mL) lemonjuice

totaste greyseasaltorpinkrocksalt

1tsp(5mL) sesameseeds

DIRECTIONS:

1.Addoilandonion toawokor10-inch(22cm)stainlesssteelskillet.Spritzliberally with filtered water or broth to ensure the oil doesn’t overheat andcookovermedium-lowheatforabout2to3minutes,stirringconstantly.

2. Add garlic, ginger root, asparagus and zucchini and continue to cook foranother2to3minutes,stirringconstantly.

3. Add tempeh, tamari and lemon juice, cover and cook on low for about 2minutes,oruntilvegetablesaretender-crisp.

4.Seasonwithsaltandsprinklewithsesameseeds.Serveimmediately.

Makes2servings.

“Vegetables are amust on a diet. I suggestcarrot cake, zucchini bread and pumpkinpie.”

–JIMDAVIS

CHAPTER16

TREATS

BERRYPIE

Raspberries and blueberries are loaded with salicylic acid–the same heartdisease–fightingandpain-numbingcompoundfoundinaspirin.However,unlikeaspirin, which can increase inflammation, berries are deliciously anti-inflammatory. I created this dishwithmy nephewKaydn inmind, as he’s onkidneydialysisandmuststayonanourishinglow-sodiumdiet.Lookforapplejuicesoldinaglassjar,asthecannedjuiceoftencontainstoxicheavymetalsandplasticsleachedfromthecan.

INGREDIENTS:

2cups(500mL) applejuice

¼cup(60mL) agarflakes

¼cup(60mL) arrowrootflourorkudzurootpowder

¾cup(185mL) unpasteurizedliquidhoney

4cups(1L) blueberries

1cup(250mL) crushedpecans

1cup(250mL) raspberries

DIRECTIONS:1.Bringapplejuiceandagartoagentleboilinanuncoveredpot.2. As soon as the juice comes to a boil, turn heat tomedium and cook for 3minutes todissolve theagar.Meanwhile,whisk thearrowrootflourorkudzupowderintothehoneyinamedium-sizedbowl.

3.When agar is fully dissolved, pour the honey and arrowroot/kudzumixtureinto the pot. Whisk until thick, about 2 minutes. Remove from heat. Addblueberriesandmixwell.

4.Linea10-inch(25cm)pieplatewithcrushedpecans.Packdownnutswithaspoon asmuch as possible before adding pie filling.The nutswill form thebottom of the pie but won’t stick together like a traditional piecrust. Pourblueberry mixture into pie plate and top with fresh raspberries for garnish.Refrigeratefor2hoursuntilset.

Makes8to12servings.

GENEVAGINGERCOOKIES

WhenmygrandmaGenevastarted juicingandeatinghealthfully in the1950s,shewasafollowerofhealthpioneerssuchasPaulBragg.Thisrecipeisinspiredbygingerroot,herfavoriteanti-inflammatoryspice;Genevahasspentcountlesskitchenhoursbakingthemostamazinggoodieswithit!

INGREDIENTS:

½cup(125mL) almondbutter

2tsp(10mL) cinnamon

2tsp(10mL) groundginger

2cups(500mL) almondflour

1tbsp(15mL) groundflaxmeal

6tbsp(90mL) unpasteurizedliquidhoney

1tsp(5mL) purevanillaextract

asdesired sliveredalmondsfordecoration

DIRECTIONS:1.Preheattheovento350°F(175°C).2.Placealltheingredientsintoabowlandstirtothoroughlycombine.3.Rollthedoughbyhandinto1-inch(2cm)ballsandlightlypressdownwithafork.Decoratewithsliveredalmonds.

4.Placethecookiesonabakingsheetlinedwithunbleachedparchmentpaper.5.Bake10to12minutes,oruntilgolden.Thecookieswillcrispastheycool.6.Storeinanairtightcontainer.

Makes24cookies.

ULTIMATENUT/SEEDBUTTER

INGREDIENTS:

1cup(250mL) nutsorseeds

pinch greyseasaltorpinkrocksalt

2tbsp(30mL) rawhoney,ortotaste

¼cup(60mL) almondoravocadooil

1tsp(5mL) purevanillaextract

DIRECTIONS:1.Processthenutsorseedsinafoodprocessoruntilpowderlike.2. Add the salt, honey, oil and vanilla and continue blending until moist andbutterlike.Bepatient,asittakestimetobringouttheoilincertainnutssuchasalmonds.

Makes¾cup(185mL).

JULES’SCRISPYRICESQUARESOneofmyfavoritecomfortfoodsisricecerealsquares,buttheclassicrecipeisloadedwithsugar,whichleftmefeelingflatwhenIusedtoeatthem.Thisrecipeis an amazingly satisfying substitution, providing repairing and energizingminerals such as magnesium and manganese.Wrap in individual serving-sizebagsforportioncontrolandeasytransport.

INGREDIENTS:

1tsp(5mL) avocado,hazelnutorpumpkinseedoil

1cup(250mL) ricesyrup

½cup(125mL) hazelnutbutter

½cup(125mL) tahini

½tsp(2.5mL) greyseasaltorpinkrocksalt

1tbsp(15mL) purevanillaextract

4cups(1L) crispybrownricecereal

⅔cup(175mL) raworroastedhazelnuts,chopped

OPTIONALINGREDIENTS:

¼cup(60mL) proteinpowder(choosehempseed,sproutedbrownriceorpeaprotein)

⅓cup(85mL) shreddeddriedcoconut

½cup(125mL) hempseeds

1tsp(5mL) cinnamon

DIRECTIONS:1.Lightlyoila9×13inch(23×33cm)pan.Setaside.2. In a saucepanover lowheat, combine rice syrup,hazelnutbutter and tahiniuntilsoftened.

3.Removefromheat.Addsalt,vanillaandproteinpowderifusing.Stirwell.4. Fold in cereal, hazelnuts and other optional ingredients, stirring until wellmixed.Pressintolightlyoiledpan.

5.Sliceintosquaresandchillintherefrigeratorfor1hour.6.Storeinthefridgeorfreezerinaglasscontainerfittedwithanairtightplasticlidtomaintainfreshnessandpreventcrumbling.

Makes12squares.

FIGANDDATESQUARES

I just love fig and date squares, but the high sugar and flour content ofconventional squares leavesme feeling blue. I came upwith this recipe for agluten-andsugar-freeversion.BothfigsanddatesprovidevaluableBvitaminsandmineralssuchasmagnesium,allofwhichareessentialfornervehealth.Justavoideatingmorethanonepieceatatimebecausethey’requitesweet.

FILLINGINGREDIENTS:

⅔cup(175mL) driedfigs

⅔cup(175mL) pitteddates

1tbsp(15mL) lemonjuice

1tbsp(15mL) rawhoney

1tbsp(15mL) psylliumhusk

TOPPINGINGREDIENTS:

4 largepitteddates,chopped

½cup(125mL) pecans

½cup(125mL) almonds

⅓cup(85mL) shreddeddriedcoconut

½tsp(2.5mL) cinnamon

pinch greyseasaltorpinkrocksalt

DIRECTIONS:1. Process filling ingredients in a food processor until they form a paste. Setaside.

2.Forthetopping,processallingredientsuntiljustcoarselychopped.3.Presshalfofthetoppingcrumbleintothebottomofan8×8–inch(20×20cm)squarebakingpan.

4.Evenly spread all of the fig anddate fillingover top, and sprinklewith theremainingcrumble.

5.Presslayerstogetherwiththebackofaspoontoabout1inch(2.5cm)thick.6.Cutintosquaresandserveimmediately,orstoreinanairtightcontainerinthe

refrigerator.

Makes9squares.

CINNAMONBAKEDAPPLES

Thisdishisaneasysubstituteforapplepie,asallthespicesusedarethesameasthoseinatraditionalapplepierecipe.Thesebakedapplesaresonutritiousthatyoucaneatthemasaspecialbreakfasttreat.Yourhousewillsmellwonderfullyastheycookintheoven.Thisrecipeisalsolovelyforthewinterholidays.

INGREDIENTS:

½cup(125mL) variousnutsand/orseeds

¼cup(60mL) driedcranberries(applejuicesweetened)

2 dates,pittedandchopped

1tsp(5mL) gratedfreshgingerroot

1tsp(5mL) cinnamon

½tsp(2.5mL) nutmeg

¼tsp(1mL) groundcloves

4 apples

¼cup(60mL) unpasteurizedliquidhoney

1cup(250mL) applejuiceorcider

DIRECTIONS:1.Preheatovento325°F(160°C).2.Mixnutsorseeds,cranberries,dates,gingerrootandspicesinabowl.3.Don’t peel the apples, sincemost of the fiber and nutrients are in the skin.Beingcarefulnottocutthroughthebottomoftheapple,cutoutthecore.

4.Stuffeachapplewiththenut/seedmixture,thendrizzlewithhoneyandplaceinan8×8inch(20×20cm)squarebakingdish.

5.Pourthejuicearoundthefruittokeepitmoist.6.Bakefor30to35minutes,untilthefruitissoft.Servewarm.

Makes4servings.

KEYLIMEMACAROONS

In thedayswhen I hadvery fewoptions for “treats,” thesemacaroonswere awelcome diversion. This recipe has a pinch of vitamin C and lime zest for a

tangyantioxidant flare,butyoucanalsomakeaclassicmacaroonbyomittingthesetwoingredients.Makesuretobuycorn-free,non-GMOvitaminCcrystalstominimizeyourriskofanallergicreaction.

INGREDIENTS:

6 organiceggs,whitesonly

⅛tsp(0.5mL) greyseasaltorpinkrocksalt

2½tsp(12.5mL) purevanillaextract

¾cup(185mL) honey

3cups(750mL) unsweetenedfinelyshreddedcoconut

OPTIONALINGREDIENTS:

1tbsp(15mL) gratedlimezest

½tsp(2.5mL) vitaminCcrystals(ascorbicacid)

DIRECTIONS:1. Preheat the oven to 250°F (120°C). Line 2 cookie sheets with unbleachedparchmentpaper.

2. Inanelectricmixer,beat theeggwhitesandthesaltonmediumspeeduntilstiffpeaksform.

3. Gently fold in the vanilla, honey, coconut and lime zest and vitamin Ccrystals,ifusing,untilcombinedthoroughly.

4. Place heaping tbsp (15mL) of coconut batter 1 inch (2.5 cm) apart on thecookiesheets.

5.Bakefor50to55minutes,thencoolforupto3hourstocreateachewycenterandcrispyedges.

Makes24cookies.

ALMONDBUTTERPEARS

Thisdessertisoneofmyall-timefavorites.Chooseslightlyfirmpears,astheywillretaintheirshapebetterwhencooked.Pearscontainrichamountsofpectin,asolublefiberthatcleansestheliverandbowel.Onepearcontains4.5gramsoffiber,whichismorethantheaveragebowlofcoldcereal!Byblendingalmondsinthefoodprocessor,youarecreatingyourownalmondbutteratafractionofthecostofwhatyou’dbuyinastore.

INGREDIENTS:

½cup(125mL) almondsorsunflowerseeds

¼cup(60mL) driedcranberries(applejuicesweetened)

1tsp(5mL) cinnamon

1tsp(5mL) gratedfreshgingerroot

¼tsp(1mL) cardamom

¼tsp(1mL) groundcloves

¼cup(60mL) unpasteurizedliquidhoney

4 pears

1cup(250mL) litchi,berryorpearjuice

DIRECTIONS:1.Preheattheovento350°F(175°C).2.Processthenutsorseeds,cranberries,spicesandhoneyinablenderorfoodprocessoruntilsmooth.

3.Cutunpeeledpearsinhalfandscoopoutthecore.4.Dividethenut/fruitmixturebetweenthe8pearhalvesandplacetheminan8×8inch(20×20cm)squarebakingdish.

5.Pourthejuicearoundthefruittokeepitmoist.6.Bakefor30minutes,untilfruitistender.Servewarm.

Makes4servings.

APPLEBERRYQUINOACRISP

Quinoa is a perfect food for anyone recovering froman injury because it’s anamazing source of manganese and magnesium, both of which are importantcofactors for metabolizing anti-inflammatory omega-3 fats. Manganesenourishes the ligaments and magnesium reduces muscle pain, making thesemineralsapain-fightingduo.Unlikemostothergrainsandseed-grains,quinoaisalsoagoodsourceoflysine.Lysineisanessentialaminoacidthathelpsfightthecoldsorevirusanditsupportstissuegrowthandrepair.Thisdessertissohealthyyou can even enjoy the leftovers for breakfast because the nuts and seeds aregreatsourcesofmorningproteinandessentialfats.

INGREDIENTS:

4cups(1L) choppedapples(about8apples,dependingonsize)

2cups(500mL) frozenwildblueberries

1cup(250mL) appleorberryjuice

1tsp(5mL) cinnamon

TOPPING:

1cup(250mL) groundalmonds

½cup(125mL) rolledquinoaflakes

½cup(125mL) hazelnuts,chopped

½cup(125mL) pecans,chopped

½cup(125mL) pumpkinorsunflowerseeds

2tsp(10mL) cinnamon

1tsp(5mL) groundginger

1tsp(5mL) nutmeg

½tsp(2.5mL) greyseasaltorpinkrocksalt

½cup(125mL) unpasteurizedliquidhoney

¼cup(60mL) coconutoil

¼cup(60mL) hempseeds(garnish)

DIRECTIONS:1.Preheattheovento250°F(120°C).2.Inan8-cup(2L)casseroledish,mixthechoppedapples,frozenberries,juiceandcinnamon.

3. Combine the almonds, quinoa flakes, nuts, seeds, spices and salt in a largebowl.Addthehoneyandoilandstiruntiljustmixed.

4.Spreadtoppingoverthefruit.5.Bakefor1hourand20minutes,untiltoppingbeginstolightlybrown.Servewarm.Topwithhempseedsifdesired.

Makes8servings.

STUFFEDSAILORS

Thisrecipewascreatedforatype2diabeticwhocontinuedtoeatawholeboxofraspberrycookies inone sitting,despitehiscondition.He’sanavid sailor so Ithoughtitwouldbefuntocreateadessertthatlookedlikehissailboat.Iwantedtomakesurehecouldenjoysweettreatswithoutcausingfurtherdamagetohispancreas and cardiovascular system. Dates were a natural, perfect choicebecausethey’refullofhealing,metabolism-boostingBvitamins.Thetrickistoeatjustoneortwoofthesesailboatdatesbecausethey’realsonaturallyhighinsugar.ThisrecipecallsforMedjooldates,whicharethesweetestandchewiestvarietywidelyavailableinNorthAmerica.Younggingkoleaves,whichshouldbeharvestedinthespring,aretenderandtangybecausethey’rehighinvitaminC. They’re also excellent cardiovascular tonics that help to improve celloxygenationandnourishment,especiallyinthebrain.Becauseofthisproperty,ginkgo is a traditionalmedicine thathasbeen scientificallyproven to improve

mentalfunction.Ifyoudon’thaveaccesstoginkgotrees,substitutewithwoodsorrel,whichisalsorichinvitaminCandsupportscardiovascularhealth.

INGREDIENTS:

12 Medjooldates

¼cup(60mL) hemporpumpkinseedbutter

½tsp(2.5mL) cinnamon

¼tsp(1mL) ginger

2tbsp(30mL) tigernutpowder

24 wholepecans

24 wholefreshraspberries

OPTIONALINGREDIENT:

24 young,wholegingkoorwoodsorrelleaves,freshlypicked

DIRECTIONS:1.Carefullycutdatesinhalfandremovepit.Shapedatetolooklikethehullofasailboat.Placecut-sideuponaplate.

2.Tomake filling, combine seedbutter, spices and tiger nuts into a bowl andmixthoroughly.Spoon1teaspoon(5mL)offillingontoeachdatehalf.

3. Press a pecan on one end of each boat and gently place a raspberry on theotherend.

4.Foldeachgingkoleafinhalf,piercewithatoothpickandinsertintothecentreofthefillingsoitresemblesasail.Ifusingwoodsorrel,simplyplacetheleafstemintothefillingwithoutthetoothpick.

5.Chillforafewminutesbeforeserving.

Makes24pieces.

“HITTHETRAIL”MIX

This is a great recipe tomake every couple ofweeks. It’s full ofmagnesium,anti-inflammatory omega-3 fats and plant sterols that balance the immunesystem. Brazil nuts are an excellent source of cancer-fighting selenium. Dr.BrianWansinkandhisteamatCornellUniversityhavedemonstratedthatyou’relesslikelytoeatmorethantherecommendedhandfuloftrailmixifit’sdividedintoportions.Checkouthisamazingbook,MindlessEating:WhyWeEatMoreThanWeThink,formoredetails.

INGREDIENTS:

½cup(125mL) Brazilnuts

1cup(250mL) driedcranberries(applejuicesweetened)

½cup(125mL) driedblueberriesorcherries(applejuicesweetened)

½cup(125mL) hempseeds

1cup(250mL) macadamianuts

½cup(125mL) pinenuts

½cup(125mL) pumpkinseeds

DIRECTIONS:Mixall ingredientsinalargebowl.Portion⅓-cup(85mL)servingsintosmallsealablebagsforaneasysnackontherun.

Makes5cups(1.25L).

GINGERLEMONADEICEPOPS

It’s no surprise that Japan,where ginger root is used liberally, is home to thelongest-livingpeopleintheworld.Enjoygingerrootteawheneveryourstomachisupsetorwhenyou’reexperiencingsorejoints.Ifyou’reinarush,youcanuseateabag,butit’salwaysagoodideatostockyourfridge(orfreezer)withfreshgingerroot.Inherbalmedicine,gingerrootisusedtorelieveinflammationinthedigestivetractandtorelaxandsoothethethroat.Bothlemonandgingerrootarerichsourcesofantioxidantsthatinhibitinflammation.

FIRSTMAKEASTRONGGINGERROOTDECOCTION:

¼cup(60mL) gingerroot,grated

4cups(1L) filteredwater

DIRECTIONS:Finely chop ginger root and steep with freshly boiled water for at least 20minutes.Considersteepingitovernight—alonginfusionmaximizesthetransferoftheactiveingredientsintotheliquid.

TOMAKETHEPOPSICLES:

4cups(1L) stronggingerroottea

4tbsp(60mL) organiclemonjuice

3tbsp(45mL) rawhoneyor30dropsofliquidstevia

1.Stirgingerroottea,lemonjuiceandrawhoneyorsteviatogether.

2.Pourintoice-popmakersandfreezeforatleast2hours.

Makes6to8pops.

THEBESTCARROTCAKEEVER

This ismymom’s recipe, so it’s truecomfort food tome! I’vemadedifferentversions for every birthday in my family since I realized that my joint anddigestivepainwascausedbyintolerancetoglutenandsugar.Thiscakenotonlytastesgreatbutalsodeliversamedicinaldoseofcinnamon.Youmaybeshockedbythe7tsp(35mL)usedintherecipe,butifyoudividethecakeinto14pieces,theneachpiecehas½tsp(2.5mL)ofcinnamon.Thisamountofcinnamon, iftaken on a daily basis, has been shown to reduce glucose, triglyceride andcholesterollevelsby10to30percent.Thisisoneoftheonlydessertsthatmakesmefeelfantastic.Ihopeyouenjoyittoo.Tryreplacingsomeofthecranberrieswithpecansifyouprefercrunch.

INGREDIENTS:

⅔cup(175mL) unpasteurizedliquidhoney

¼cup(60mL) softenedcoconutoil

2large organiceggsor3servingsveganeggsubstitute(seethispage)

½cup(125mL) organicapplesauce

2tsp(10mL) purevanillaextract

2½cups(625mL) almonds(tomakeflour)

7tsp(35mL) cinnamon

1tsp(5mL) nutmeg

1tsp(5mL) allspice

½tsp(2.5mL) groundcloves

1tsp(5mL) groundginger

1tsp(5mL) bakingpowder(glutenfreecanbefoundinahealth-foodstore)

½tsp(2.5mL) greyseasaltorpinkrocksalt

2cups(500mL) finelygratedcarrots,packedwell

¾cup(185mL) driedcranberries(applejuicesweetened)

1 organiclemon,zested

DIRECTIONS:1.Preheattheovento350°F(175°C).Linea10by3–inch(23cm×7cm)roundglassbakingdishwithunbleachedparchmentpaper.Alittlecoconutoilonthebottomofthedishwillhelpkeepyourparchmentpapertackeddown.Smooththepaperandfoldthesidestofittherounddish.

2. Ina largemixingbowl,blend togetherhoney,coconutoil, eggs, applesauceandvanilla.

3. Process almonds in a food processor on high speed until they’ve become afinemealthatcanbeusedasflour.

4.Inaseparatebowl,mixthealmondflour,spices,bakingpowderandsalt.Addthegratedcarrots,cranberriesandlemonzest.

5.Addthehoneymixturetotheflourmixture,stirringuntilwellblended.6.Pour thecakebatter into thepreparedpan.Bake for45minutes.Awoodentoothpickorskewer insertedintothecentershouldcomeoutclean.Allowtocoolfor20minutesbeforeslicingandserving.

Makes14slices.

MOM’SSWEETPOTATOPIE

Thisisastapleinourhouse.Asourdietaryneedshavechanged,theingredientskeepgettinghealthier,butthesamegreatflavorcomesthroughbecauseofallthespices.Youcanpurchaseagluten-freecrustorsimplyserveitwithoutacrustaswedoinmymother’shouse.

INGREDIENTS:

2cups(500mL) bakedsweetpotatooryam

3 organiceggsorveganeggsubstitute(seethispage)

1cup(250mL) filteredwater

¾cup(185mL) unpasteurizedliquidhoney(orless,ifyouprefer)

1tbsp(15mL) cinnamon

½tsp(2.5mL) nutmeg

½tsp(2.5mL) allspice

1tsp(5mL) purevanillaextract

1 gluten-freepreparedpiecrust(optional)

DIRECTIONS:1.Preheatovento350°F(175°C).2.Mixalloftheingredientsinamixingbowluntilsmooth.3.Pourintoapiecrustorsmall,lightlyoiledsoufflécups.4.Bakeforabout40minutesinthesoufflécupsorabout50to55minutesforthewholepie,untilaknifeinsertedintothecenterofthepiecomesoutclean.

Makes6to8servings.

LYNN’SRAWCARROTHALVABALLS

Thislight-tastingdessertisfrommywonderfulsisterLynn,whohastaughtmeagreatdealaboutcookingandisoneofthefewpeoplewhoeatscleanerthanIdo.Heranti-inflammatorydiethassavedherfromseverearthriticpainandcolitis.Lynn rarely eats dessert but she cameupwith thiswonderful treat forherbigfamilyoffiveboys!Inherwords,“Itfinishesyourmealonadelicatenote.”Intheboys’words,“It’sreallyaddictive.”Thetahiniisrichinsterolsthathelptobalancetheimmunesystem.Thespicesaiddigestionandreduceinflammation.

INGREDIENTS:

1cup(250mL) pecans

1tsp(5mL) wholecardamomseed

2cups(500mL) finelygratedcarrot

¼cup(60mL) rawtahini

¼cup(60mL) rawhoney

½tsp(2.5mL) purevanillaextract

1tsp(5mL) cinnamon

½tsp(2.5mL) greyseasaltorpinkrocksalt

½cup(120mL) coconut,finelyshreddedandunsweetened,divided

DIRECTIONS:1.Inafoodprocessorgrindpecanstoafinemeal.2. In a spice grinder ormortar and pestle, grind cardamom seed. If you don’thaveaspicegrinderthengroundcardamomwillworkbutisnotasflavorful.Gratethecarrotsusingafoodprocessorwiththefinegratingscreenorusethefinesideofaboxgrater.

3.Placecarrot,tahini,honey,vanilla,cinnamon,groundcardamom,salt,groundpecansandallbut2tbsp(30mL)ofthefinelyshreddedcoconutintoalargemixingbowlandmixwell.

4. Pour remaining coconut on a plate and roll 1 tsp (5mL) of the halva ballmixtureinit.

5.Refrigeratehalvaballsuntilreadytoserve.

Makes24balls

PUFFEDQUINOABARS

Thisrecipeishealthyenoughtobeabreakfastbarondayswhenyoudon’thaveenoughtimetoeatasit-downmeal.Thecinnamonandseedsnicelybalancethe

higher glycemic index of the rice syrup and quinoa. You can stick with theclassicvanillaflavorormakeaSt.Patrick’sDaytreatwithasnapofmint!

INGREDIENTS:

½cup(125mL) almondorhazelnutbutter

½cup(125mL) brownricesyrup

1tsp(5mL) purevanillaextract

¼cup(60mL) finelychoppeddriedcherries(orotherunsweeteneddriedfruit)

¼cup(60mL) chiaseed,ground

½cup(125mL) hempseeds

3cups(750mL) puffedquinoa

2tsp(10mL) cinnamonpowder

¼tsp(1mL) greyseasaltorpinkrocksalt

FOROPTIONALMINTFLAVOR,ADD:

1tsp(5mL) mintextract

½tsp(2.5mL) spirulinapowder(forcolorandBvitamins)

DIRECTIONS:1.Mixnutbutter,brownricesyrupandvanillaliquidingredientsinalargebowl.2.Adddryingredientsandmixwellwithawoodenspoon.Itwilltakesometimesobepatientandkeepmixing.

3. Pack½ inch (1 cm) deep in an 9 × 13 inch– (23× 33 cm) pan linedwithunbleachedparchmentpaper.Placeinthefridgefor30minutestoset.

4.Cutintobarsandpackageinairtightcontainertomaintainfreshness.

Makes24bars.

KEYLIMEPIE

Thispieis theultimatehealthygourmettreat.You’llwishyoucouldturnbacktime with the last bite of this pie—proof that nutritious food can taste good.AvocadosarepackedwithvitaminB6,whichsupportsyourliverinmetabolizingandbalancingcertainhormones suchasestrogen. It’s theperfectnonchocolaterescueforPMS.

INGREDIENTS:Crust:

1cup(250mL) unsweetenedshreddedcoconut

1cup(250mL) walnuts

¼tsp(1mL) greyseasaltorpinkrocksalt

½cup(125mL) pittedMedjooldates

Filling:

3 firmavocados

3tbsp(45mL) limejuice

1tsp(5mL) limezest

½cup(125mL) rawhoney

pinch greyseasaltorpinkrocksalt

asdesired kiwiorlimeslices

DIRECTIONS:1. Process the coconut, walnuts and salt in a food processor until coarselyground.

2. Add the dates and process until the mixture resembles bread crumbs andbeginstoclumptogether.

3.Pressintothebottomandsidesofa9-inch(23cm)pieplateusingthebackofaspoonoryourfingers.

4.Placethecrustinthefreezerfor15minutes.5.Processallthefillingingredientsinafoodprocessoruntilsmooth.6.Pourthefillingintothepiecrust.Setinfridgefor20minutes.7.Garnishwithfreshslicesofkiwifruitorthinslicesoflime.

Makes8servings.

TOASTEDPUMPKINSEEDS

Iwas inspired tocreate this recipewhenIwasasked tocreatea100-miledietmenu and realized that pumpkin seeds aren’t commercially produced and soldlocally,eventhoughIlivein“pumpkincentral”nearNiagaraFalls,Ontario.ThepicklejuiceIuseismadeinBrantford,Ontario.Youmaythinktheingredientsmakeastrangecombo,buttheresultisaperfectblendofgarlicky,sourandsaltyflavorswithafantasticcrunch.Bothsquashandpumpkinseedsarerichinzinc,acriticalnutrientfortheimmunesystemandomega-3metabolism.Thisrecipemakes a great snack anytime you have a hankering for something salty andcrunchy.Theseedshellandsterolsinthepumpkinseedfleshhelptoprotecttheoilsfromheatdamage.

INGREDIENTS:

¾cup(185mL) freshseeds(abouttheamountthatcomesoutofamedium-sizedsquashorpumpkin)

2tbsp(30mL) dillpicklejuice(fromsugar-free,naturallyfermentedpickles)OR1tbsp(15mL)tamari(wheatfree)

DIRECTIONS:1.Scooptheseedsoutof thesquashorpumpkin.Carefullyremovefleshfromeachseed(this isagreatactivitytodowhilewatchingyourfavoriteHealthyGourmetepisode!).Rinseanddrainwell.

2.Heat a cast-ironor titaniumpanovermedium-highheat.Lowerheatbeforeadding seeds.Place seeds inhotpan anddry roast until youhear apoppingsound(about3to4minutes).Stirtoavoidburningtheseeds.

3.Pourthedillpicklejuice(orsoysauce,ifyouprefer)intothehotpan,makingsuretomoveyourhandawayquicklytoavoidgettingasteamburn.

4.Usingawoodenspoon,stirtheseedsuntilalltheliquidevaporates.5.Transfertoabowlandletcool.Storeinmasonjar.

Makes¾cup(185mL).

KRISPYKALECHIPS

Kale chips make a perfect replacement for potato or corn chips when you’rehaving a craving.One serving (2 cups/500mL) of these crispy delights givesyou300mgofcalcium,ortheequivalentofafullcup(250mL)ofmilk.Kalehaslowerlevelsofoxalicacidthanspinach,whichallowsitscalciumtobemorebioavailablethanthecalciuminspinach.Ensurethecashewsyoubuyarefresh.

INGREDIENTS:

2(20cups/5L) bunchesgreencurlykale,washed,largestemsremoved,tornintobite-sizedpieces

“Cheese”Coating:

1cup(250mL) freshcashews,soaked2hours

1cup(250mL) sweetpotato,grated

1 lemon,juiced(about4tbsp/60mL)

2tbsp(30mL) nutritionalyeast

1tbsp(15mL) rawhoney

½tsp(2.5mL) greyseasaltorpinkrocksalt

2tbsp(30mL) filteredwater

DIRECTIONS:1.Placekaleinalargemixingbowl.2.Processremainingingredientsinablenderorfoodprocessoruntilsmooth.3. Pour over kale andmix thoroughlywith your hands to coat the kale. (Youwantthismixturetobereallygluedontothekale.)

4. Place kale onto unbleached parchment paper and dehydrate for 6 hours at115°F(45°C).You’llneedtousetwotrays.Ifyoudon’townadehydrator,setyourovento150°F(65°C)anddehydratefor2hours.Attheone-hourpoint,turnoverleavestoensureevendrying.

5.Removeandstoreinadryairtightcontainer.

Makesabout8cups(2L).

COCONUTICECREAM

Thisrecipeisquickandeasytomake.Ihavetohideitdeepinthefreezeratmyhouse,otherwiseitdoesn’tlastlong!

INGREDIENTS:

1½cups(375mL) coconutmilk

⅓cup(85mL) rawhoney

2tsp(10mL) peppermintorpurevanillaextract

1tbsp(15mL) coconutoil

⅓cup(85mL) macadamianuts

DIRECTIONS:1.Processallingredientsinablenderorfoodprocessoruntilsmooth.2. Pour the mixture into an ice-cream maker and process according to themanufacturer’s directions. (It should be ready in about 20 to 25minutes, orwhenitlookslikeit’sreallythick.)

3.You can eat it fresh out of the ice-creammaker, or ripen it by freezing foranotherhourortwo.

Note:Ifyoudon’townanice-creammaker,pourthemixtureintoafreezer-safecontainer and freeze for 20 minutes. Shake vigorously and return to freezer.Repeatthisprocessuntilyoureachyourdesiredconsistency.

Makesabout2½cups(625mL).

RESOURCES

PreferredNutritionInc.Hormone,inflammationandimmune-balancingsupplements153PerthStreetActon,ONL7J1C91-888-826-9625www.pno.ca

NaturalFactorsNutritionalProductsLtd.High-qualitysupplements1550UnitedBoulevard,Coquitlam,BC,V3K6Y21-604-777-1757www.naturalfactors.com

Bob’sRedMillOrganicgluten-freegrainsandbeans.13521SEPheasantCourtMilwaukie,OR972221-503-654-3215www.bobsredmill.com

FreshHempFoodsLtd.Top-qualityhempseedproducts69EagleDriveWinnipeg,MBR2R1V41-204-953-0233www.manitobaharvest.com

EdenFoods,Inc.Noodles,beans,sauces,seeds,ricesyrup,driedfruit701TecumsehRoadClinton,MI492361-517-456-7854www.edenfoods.com

RaincoastTradingSustainablefishproducts9398AlaskaWayDelta,BCV4C4R81-604-582-8268www.raincoasttrading.com

AcropolisOrganicsOrganicoliveoil6CurityAvenue,Unit6Toronto,ONM4B1×21-416-429-5111www.acropolisorganics.com

WeledaOrganicskincare1ClosterRoadP.O.Box675Palisades,NY109641-800-241-1030www.weleda.com/

FoodForLifeGluten-freebreadandtortillaBox1434Corona,CA928781-951-279-5090www.foodforlife.com

Bio-KInternationalInc.ScientificallyprovenprobioticsParcScientifique495boul.Armand-FrappierLaval,QCH7V4B31-450-978-2465www.biokplus.com

AscentaHealthLtd.

High-qualityfishoil4-15GarlandAvenueDartmouth,NSB3B0A61-866-224-1775www.ascentahealth.com

SahanaAyurvedicProductsTop-qualityorganicherbsandspices5764MonklandAvenue,Suite471Montreal,QCH4A1E91-514-369-8175www.arayuma.com

Mary’sOrganicCrackersGluten-freecrackers,snacksandcookiesP.O.Box965Gridley,CA959481-530-846-5100www.marysorganiccrackers.com

TallGrassDistributionLtdSupplierofoils,probioticandorganicbodycare40E5thAvenueVancouver,BC,V5T1G81-604-709-0101www.tallgrass.bizLookforaprovincialfoodco-opinyourareafromwhichyoucanbuyhealthyfoodsdirectly.Forexample:

OntarioNaturalFoodCo-opOrganicfoodmanufactureranddistributor5685McLaughlinRoadMississauga,ONL5R3K51-905-507-2021www.onfc.caLook for a localhealth-food store inyour areawithgreat staffwhocanguideyoutohealthychoices.Forexample:

TheBigCarrotNaturalFoodMarket348DanforthAvenueToronto,ONM4K1N81-416-466-2129www.thebigcarrot.ca

Foradetailedglossary,extendedreferencesectionandfurtherinformationabout how to heal inflammation, check out www.juliedaniluk.com. TheMeals That Heal Inflammation Online Course explores in depth theconceptsoutlinedinthisbook.

ACKNOWLEDGEMENTS

Firstandforemost,Iwouldliketothankmyhusband,AlanSmith,whomakesmylifeelegantandorganized.HeistherockthatIhavebuiltmylifeonandIamgrateful every day for his endless support.His recipe editing, food stylingandtechnicalskillsmadethisbookpossible.Thefact thathestartedbindingitbyhandtoensurepeoplecouldaccessitisatestamenttohisselflessdedication.Tomysubstantiveeditor,DanielaRambaldini,whogavetheprojectprecision

and clarity.Her conscientiousness elevated this book to stand the test of time.Shehadthestrengthandwisdomtokeepdiggingforfactstoensureeveryclaimis truthful and accurate. Her scope of knowledge is unparalleled, and manyinsightfuladditionstothetextareduetohergenerosity.Herfriendshipisoneofmygreatesttreasures.TomysisterLynnDaniluk,myGemini twin,whomirrorsbacktomemany

lessonseveryday.Lynntaughtmehowtocookbyintuition,butthegreatestgiftofallishowherpersonalintegrityhastouchedeverypageofthisbook.Shewasthe very first editor of the self-published version of Meals That HealInflammation and has contributed hundreds of hours to this book by way ofediting,formattingandwritingadvice.To senior editor, PamelaMurray,who editedMTHI for theRandomHouse

edition.Shehasbeenincrediblykind,accessibleandmasterfulintherefinementofMealsThatHeal Inflammation. I am so grateful for her flexible nature andpatience.Bothtraitscontributedtoaveryjoyfulprocess.Tomy literary agent,RickBroadhead,whochampionedMTHI.He reached

outandinspiredmetowriteabookeightyearsagoandhasworkedtirelesslytobuild,nurtureandprotectit.Tomybrotherandyoga instructor,ShambunataSaraswati (StevenDaniluk),

whohasgivenmethetoolstorelaxandheal.Iowehimformyflexibilityandpeace of mind. One of his greatest contributions is the understanding that inreality there is light. The object casting the shadow of darkness is themisunderstandingandfearinthemind.To the researchers who made written contributions. Emily Kennedy, Dr.

JennieBrand-Miller,M.D.,JeanKim,NikkiYeh,andAldiLlogori—allhelpedto investigateandclarify information. Itwasarelief torealize thatcommunitycantransformalongvoyageintoafunride.Tomymother,Elaine,whobravelytookmeoffallrefinedfoodwhenIwas

eightyearsoldandchangedmylifeforever.Hercaringallowedmetofunction

inschool,andIowemyabilitytolearntohertenacity.TomygrandmotherGeneva,whopracticeddetoxificationinthe1950sbefore

thehealth-foodmovementexisted.Shetaughtourfamilytoseefoodasatoolforpowerfulrejuvenation.Tomyfather,Neil,whoinstilledinmeawonderfulworkethic.Iamgrateful

forhishonestfeedbackasmyunofficialrecipetester.Iamalsogratefulforhisteaching thateveryday isanopportunity tobepositiveand togivesomethingback.Tomyamazinggroupofcopyeditors,proofreadersandrecipecreators/testers:

Deirdre Molina, Karen Rolfe, Liba Berry, Elena Radic, Margaret Reffell,MorganYew,ToryHealy,LindaSmith,EvisLasku,JaeSteele,JoanMorris,LisaTai,JeffWoods,MaureenKirkpatrick,DarrenDumas,TanyaScata,EzraTitle,JakeRubinandMaryCatherinePittis.Without themthisbookwouldstillbeascribbleinmykitchennotebook.Tomyexpert advisers:Dr.Suzanna Ivanovics,Dr.ZoltanRona,KateKent,

Dr. KateWharton, Colin Campbell, Cathy Hayashi, Dr.Mubina Jiwa, UrsulaBuck, Dr. Patricha McCord, Romy Croitoru, Paul McConvey, MeganMacMillan, Brett Hawes, Anthony Dipasquale and Dr. Richard Dodd. Theircontributionsgivethisbookdepthandawiderperspective.Tomy formermanager,MartinRobertson,whowas the creativedirector of

thisprojectsinceitsconception.Hewasasourceofstrengthandinspirationinthe early days and I miss him. I am grateful that he guided me through thisprocess.To the talented potters showcased in the food photography:ElaineDaniluk,

Glenn Gangnier and Dale Mark. Their beautiful handmade pottery created awonderfulaccenttothefood.ToDeaneParkes,BrendaParkes,thetalentedteamatPreferredNutritionand

allthemembersofTheBigCarrotNaturalFoodMarket.YoursupportovertheyearshasbeenahugegiftandIamveryblessedtobepartofyourcommunity.

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TableofContentsTitlePageCopyrightDedicationContentsAuthor’sPrefaceForewordIntroductionPartI:WhyDoWeHurt?

1TheSixCausesofInflammation2EmotionalPain:Let’sTalk3The“Ouch”inAllergy4TheInfectionConnection5FindingtheBalance6InjuryRecovery:MovingtoHeal7HealingStartswiththeGut

PartII:TheAnti-InflammatoryMenuPlan8TheFive-StepPlan9TheAnti-InflammatoryFoodChartandtheAnti-InflammatoryFoodPyramid10BuildingaHealthyKitchen

PartIII:TheRecipes:FastHealthyFoodandDecadentSlowFood11LiquidHealing12MealstoBegintheDay13SoupsandSides14Salads,Sauces,DipsandDressings15MainMeals16Treats

ResourcesAcknowledgementsReferences