Anti-inflammatory diet is no ordinary diet, but actually an eating plan.

Harvard-trained physician
Andrew Weil, MD said that anti-inflammation eating is ideal for overall good health. An anti-
flammatory diet includes less foods that create inflammation-causing prostaglandins (PGE2) 1in
the body, and more foods that create anti-inflammatory prostaglandins (PGE1 and PGE3). An
anti-inflammatory diet helps counteract chronic inflammation, a root cause of many serious
diseases, including: heart disease, alzheimer's and parkinson's diseases, age-related disorders,
including cancer and autoimmune diseases such as rheumatoid arthritis and lupus. Inflammation
is characterized by local redness, heat, swelling and pain. It is the cornerstone of the body’s
healing response, bringing more nourishment and more immune activity to a site of injury or
infection. But when inflammation persists or serves no purpose, it damages the body and causers
illness.2 Stress, lack of exercise, genetic predisposition, exposure to toxins (like second hand
tobacco smoke) and even dietary choices contribute to chronic inflammation.

Learning how specific foods influence the inflammatory process is the best strategy for
containing it and reducing long-term disease risks. Suggested diets to reduce inflammation
include those rich in vegetables and low in simple carbohydrates and fats, such as saturated fats
and trans fats. Anti-inflammatory foods include most colorful fruits and vegetables, oily fish
(which contain higher levels of omega-3 fatty acids), nuts, seeds, and certain spices, such as
ginger, garlic and cayenne. Extra-virgin olive oil contains the chemical oleocanthal that acts
similarly to ibuprofen. Those following an anti-inflammatory diet will avoid refined oils and
sugars, and show a preference for so-called anti-inflammatory foods in their meal choices.3

What is Inflammation?

Inflammation happens when your body responds to an injury or an attack by germs. It's the
body's way of supplying increased nourishment and immune activity to the area that needs help.
It's the body's way of supplying increased nourishment and immune activity to the area that
needs help.

Effects of Inflammation:

Inflammation throws the immune system off balance. Over time, if the inflammation continues,
it can result in damage to healthy tissue.

Diseases related to Inflammation4

1
It is derived from the prostate gland and a principal mediator of inflammation in diseases such as rheumatoid
arthritis and osteoarthritis.
2
University of Arizona. (2015). Dietary Tips: Anti-Inflammatory Diet.
3
Hyman, M. (2006). Ultrametabolism: The Simple Plan for Automatic Weight Loss. New York, New York: Simon and
Schuster. p. 137
4
Calimeris, D. & Bruner, S. (2015). The Anti-Inflammatory Diet & Action Plans. Berkeley, Caifornia: Sonoma Press.
Health conditions linked to inflammation include:

• Inflammatory Bowel Disease (IBD). This includes Crohn’s disease and colitis, which occur
when the digestive tract becomes inflamed, leading to poor digestion and absorption of nutrients.
According to the Centers for Disease Control and Prevention (CDC) and Crohn’s and Colitis
Canada, more than 1 million people in the United States have IBD, and one in 150 Canadians
live with the disease—the highest of any country in the world.

• Heart Disease. This is a broad term for a wide range of conditions that impact the
cardiovascular system. The Centers for Disease Control and Prevention (CDC) report that heart
disease is the leading cause of death in the United States for both men and women, killing
610,000 people every year.

• Obesity. Excess weight is a worldwide problem. According to the World Health Organization
(WHO), obesity rates have doubled since 1980, and 1.9 billion people around the world are
obese.

• Rheumatoid Arthritis and Osteoarthritis. Rheumatoid arthritis occurs when the body attacks its
own tissues, causing inflammation in the joints. Osteoarthritis also involves inflammation, but its
cause is wear and tear in the joints over time. In the United States, 52.5 million people suffer
from arthritis and CDC experts predict this number will grow to 67 million by 2030.

• Allergies. Food, drugs, animals, plants, mold, latex, or other toxins can cause the immune
system to overreact, leading to a host of uncomfortable symptoms. The American College of
Allergy, Asthma & Immunology estimates that more than 50 million Americans suffer from
allergies.

• Asthma. This disease of the lungs involves coughing, shortness of breath, and chest tightness.
The National Heart, Lung, and Blood Institute says that 25 million adults and seven million
children live with this condition.

• Lupus. This autoimmune disease involves the body attacking its own tissues, leading to
inflammation in many parts of the body. The Lupus Foundation of America indicates it mostly
affects young women, and about 1.5 million people in the United States have forms of lupus; a
2002 CDC report noted that African American women are three times more likely to get lupus
than women of other ethnicities.

• Hashimoto’s Disease. This is an autoimmune disease in which the immune system attacks and
damages the thyroid, which can lead to swelling of the thyroid (called a goiter), among other
symptoms. The journal Thyroid Research reports that Hashimoto’s is the most common
hypothyroid condition in the United States.

• Diabetes. This occurs when the body doesn’t produce enough insulin, or can’t effectively use
the insulin it creates. Many complications from diabetes involve inflammation, such as obesity,
atherosclerosis, and foot ulcers. In the United States, 20.9 million people have been diagnosed
with type 2 diabetes—a number that has tripled since 1980, according to the CDC.

• Cancer. This happens when abnormal cells grow, invade different parts of the body, and hijack
healthy cells. It is the leading cause of death worldwide. According to the World Health
Organization (WHO), 14 million cancer cases are diagnosed each year and that number is
expected to rise by a whopping 70 percent in the next two decades.

• Celiac Disease. Having this autoimmune disease means the body can’t process gluten, leading
to damage in the small intestine. According to the National Foundation for Celiac Awareness,
approximately one in 133 Americans have celiac disease, though many people go undiagnosed.
Untreated celiac disease can lead to other conditions like diabetes and dermatitis herpetiformis,
an uncomfortable skin condition.

• Multiple Sclerosis (MS). This autoimmune disease of the nervous system results in the
protective coatings on nerve cells—called myelin sheaths—being attacked and damaged. This
can cause vision problems, disrupted motor function, dizziness, and muscle weakness. The
National Multiple Sclerosis Society estimates that 400,000 Americans suffer from MS.

• Skin Diseases. Inflammatory skin conditions such as eczema, acne, rosacea, and psoriasis can
lead to redness, itchiness, dry skin, skin bumps, and pimples. The Encyclopedia of Natural
Medicine says that eczema affects two to seven percent of the population, while two to four
percent have psoriasis. According to the National Rosacea Society, 16 million Americans suffer
from that condition.

• Headaches. Tension headaches usually involve a steady, dull pain or pressure, while migraines
tend to have a throbbing or pounding quality. The WHO says nearly half of adults worldwide
experience at least one headache a year; according to the Migraine Research Foundation, 36
million Americans are affected by migraines.

• Brain Disorders. Neurologist David Perlmutter, MD, author of Grain Brain, links inflammation
and the consumption of sugar and carbs to a variety of brain disorders, including dementia,
ADHD, anxiety, depression, and epilepsy.

Way to Avoid Inflammation: Choose the right food.

ANTI-INFLAMMATORY DIETARY TIPS

There are different anti-inflammatory diet plan. While each has its own formula, all of the plans
are based on the general concept that choosing the right food avoids constant inflammation.
Basically, the following are the most effective anti-inflammatory diet plans.
DR. WEIL'S ANTI-INFLAMMATORY FOOD PYRAMID5

Losing weight on this diet is a side benefit experienced by those who follow the plan. The end
result is that the body burns more fat than it stores.

5
Retrieved from http://www.drweil.com/drw/u/ART02997/Anti-Inflammatory-Food-Pyramid-fact-sheet.html.
(April 4, 2016).
 Vegetables - 4-5 servings per day. Lightly cooked organic dark leafy greens, cruciferous
vegetables (broccoli, cabbage, Brussels sprouts, cauliflower), carrots, beets, onions, peas,
squashes, sea vegetables and washed raw salad greens - all are rich in antioxidants and
anti-inflammatory components.

 Fruits - 3-4 servings per day. Brightly colored fruits, especially berries, peaches,
nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, cherries, apples
and pears provide antioxidant and anti-inflammatory flavonoids and carotenoids.

 Whole and Cracked Grains - 3-5 servings per day. Whole grains (brown rice, basmati
rice, wild rice, buckwheat, groats, barley, quinoa and steel-cut oats) that are intact or in a
few pieces rather than ground into flour, digest slowly, reducing frequency of spikes in
blood sugar that promote inflammation.

 Pasta (al dente) - 2-3 servings per week. Pasta cooked al dente has a lower glycemic
index than fully cooked pasta and can help minimize spikes in blood sugar. Opt for
organic pasta, rice noodles, bean-thread noodles or Japanese noodles such as udon and
soba.

 Beans and Legumes - 1-2 servings per day. Beans are a low-glycemic-index food rich in
folic acid, magnesium, potassium and soluble fiber. Eat a variety of beans, such as
Anasazi, adzuki, black beans, chickpeas, black-eyed peas and lentils.

 Healthy Fats - 5-7 servings per day. Healthy fats are those rich in either
monounsaturated or omega-3 fatty acids. Dr. Weil suggests extra virgin olive oil,
expeller-pressed organic canola oil, nuts (especially walnuts), avocados and freshly
ground flaxseeds.

 Fish and Seafood - 2-6 servings per week. Fish rich in omega-3 fatty acids, such as wild
Alaskan salmon (especially sockeye), herring, sardines and black cod are strongly anti-
inflammatory. An option for those who don't eat fish is taking a molecularly distilled fish
oil supplement at 2-3 grams per day.

 Whole Soy Foods- - 1-2 servings per day. Tofu, tempeh, edamame, soy nuts and soy
milk provide isoflavones that have antioxidant activity and are protective against cancer.

 Cooked Asian Mushrooms - Unlimited servings. Cooked (never raw) mushrooms such
as shiitake, enokidake, maitake and oyster mushrooms contain compounds that help
enhance immune function.

 Other Sources of Protein - 1-2 servings per week. Eat natural cheeses, organic, high
quality dairy, omega-3 enriched eggs or eggs from free-range chickens, skinless poultry
and lean meats, and choose organic, cage-free chicken (with skin and fat removed).
  Healthy Herbs and Spices - Consume as desired. Add flavor to foods without adding
sodium by using as much turmeric, curry powder, ginger and garlic, chili
peppers, basil, cinnamon, rosemary and thyme as desired. Turmeric and ginger are
powerful, natural anti-inflammatory agents.

 Tea - 2-4 cups per day. White, green and oolong teas provide catechins - antioxidant
compounds that reduce inflammation.

 Red Wine - 1-2 glasses per day maximum. Organic red wine provides beneficial
antioxidants. However, if you don't drink alcohol, do not start.

 Healthy Sweets - Sparingly. Unsweetened dried fruit, dark chocolate and fruit sorbet are
healthier options than sugared candy. Dark chocolate provides polyphenols with
antioxidant activity.

 Supplements - Daily. A daily high-quality multivitamin/multimineral can help fill

nutritional gaps in the diet when circumstances make it difficult or impossible to fulfill
the daily requirement for micronutrients from food sources alone. Dr. Weil recommends
choosing a supplement with key antioxidants, including vitamin C, vitamin E, mixed
carotenoids and selenium; co-enzyme Q10; 2-3 grams of a molecularly distilled fish oil;
and 2,000 IU of vitamin D3 daily.

FULL- DAY ANTI-INFLAMMATORY MEAL PLAN6

BREAKFAST: Spanish Frittata

Recipe

 12 large organic eggs

 ½ cup coconut milk

 ½ teaspoon sea salt, or more to taste

 2 tablespoons coconut oil or extra-virgin olive oil

 1 small red onion, finely chopped

 ½ cup sautéed mushrooms or your favorite vegetable

 1 cup spinach or arugula

6
Cherie Calbom, MS. (2015). The Juice Lady's Anti-Inflammation Diet. http://www.mindbodygreen.com/0-
17808/a-full-day-meal-plan-of-anti-inflammatory-recipes.html.
Preparation

1. Preheat oven to 375ºF degrees.

2. Whisk the eggs and coconut milk with 2 pinches of salt. Set aside.

3. Prepare pan with coconut oil and medium-high heat and sauté onions until translucent, about 3
minutes. Add mushroom or favorite vegetable and sauté until soft. Toss in spinach and fold into
veggie mixture just until wilted. Remove vegetables from pan; set aside.

4. Turn down the heat to low, adding a little more coconut oil if needed. Using the same skillet,
add the eggs, shaking to distribute the mixture evenly. Cook over medium-low heat for 5 minutes
using a spatula to spread the eggs from the edges to the center until the edges are no longer
runny. Arrange the vegetable mixture over the top evenly.

5. Transfer to the oven and cook for 5 minutes until set and slightly browned. Remove from
oven. Be very aware of the hot handle! To finish, slide partially cooked frittata onto a large plate;
wearing oven mitts, place a plate over the pan and, holding the two together, invert them so the
frittata drops onto the plate. Slide the frittata back into the pan so partially cooked side is up.
Place back in oven to cook 3-4 minutes more. Serve with a simple salad with a citrus vinaigrette.

LUNCH: Tropical Quinoa Salad With Cashews

For the quinoa

 1 cup dried quinoa, rinsed well

 ½ red onion, finely chopped

 1 cup apple or carrot, finely chopped

 juice of 1 lime

 2 tablespoons honey or agave

 1 tablespoon extra-virgin olive oil

 1 large mango, chopped (not overly ripe)

 ¼ cup mint, finely chopped

 1 teaspoon sea salt, to taste

 freshly ground black pepper, to taste

 ½-inch-piece ginger, finely chopped

  1 avocado, chopped or thinly sliced

 1 cup cashews, coarsely chopped

 3 cups Romaine lettuce (or greens of choice), roughly chopped

Preparation

1. Cook the quinoa: Bring 2 cups of water to a boil in a medium saucepan; add the quinoa and
simmer, covered 15-20 minutes. Set aside and let cool (spread out for best results).

2. In a large bowl toss the chopped red onion and apple/carrot. Whisk together the lime juice,
honey and olive oil. Add to the bowl. Add the cooked, cooled quinoa and mango to the bowl and
toss well. Mix in mint, cilantro, ginger and salt and pepper, to taste. Garnish with sliced avocado
and cashews. Scoop mixture over greens and serve chilled or at room temperature.

DINNER: Salmon With Stone Fruit + Lavender Chutney

For the salmon

Double the recipe for MindBodyGreen's Broth-Poached Salmon, leaving out the boom choy and
sesame seeds

For the chutney

 2 lbs. stone fruit, small dice

 1 large onion, finely chopped

 zest of 1 lemon or lime

 2 tablespoons garlic, minced

 ¼ teaspoon chili flakes (optional)

 1/3 cup red wine vinegar

 ¾ cup raw honey or agave

 ¾ teaspoon sea salt

 2 tablespoon fresh lavender (or use basil or mint; use 1 teaspoon dried lavender if you
cannot find it fresh)

Preparation
1. To make the chutney: In a saucepan combine all prepared ingredients except the herbs. Bring
to a boil. Continue cooking at a rolling boil, 15 minutes. Stir occasionally. Mix in fresh herbs
and/or lavender at the end.

2. To assemble: Top the poached salmon with the chutney and served alongside grilled
asparagus.

SNACK: Cherry Chocolate Shake

 1 tablespoon unsweetened, unprocessed cocoa powder

 ½ cup frozen dark cherries, pitted

 1 cup coconut; almond or flax milk

 ½ teaspoon pure vanilla extract; several drops of liquid stevia (suggest Sweet Leaf
Vanilla Creme)

 ice cubes as desired

Preparation

Place all ingredients in a blender and process until smooth.

Anti-Inflammatory Diet Plan7

BREAKFAST

Typical Choice: Large bagel with cream cheese and a 20-ounce coffee with cream and sugar

Better Choice: A cup of oatmeal with skim milk, two tablespoons of raisins, and one tablespoon
of walnuts; a half cup of blueberries; a cup of green tea

Why: Oatmeal contains flavonoids and has no saturated fat, unlike the cream cheese and light
coffee's 13 grams. Raisins are among the most powerful antioxidant foods, according to an
analysis by the U.S. Department of Agriculture Agricultural Research Service; blueberries come
in second. Walnuts are high in omega-3 fatty acids; green tea is rich in antioxidant polyphenols
but isn't linked to increased inflammation the way moderate-to-heavy coffee drinking is.

LUNCH

Typical Choice: Cheeseburger with fries and a 20-ounce soda

7
By Linda Antinoro, RD, and Julie Redfern, RD. Both are prominent dietitians at Brigham and Women's Hospital in
Boston.
Better Choice: Turkey sandwich with 3 ounces of meat, 100 percent whole wheat bread, red leaf
lettuce, tomato, and 1 teaspoon mayonnaise; 6 ounces of 100 percent fruit juice.

Why: The sandwich has 10 to 15 fewer grams of saturated fat than a cheeseburger and fries,
while the tomato, lettuce, and whole-grain bread contain antioxidants lycopene, anthocyanins,
and lignans, respectively. Fruit juice provides antioxidants as well, unlike sugary soft drinks,
which some research links with markers of inflammation in women. And the small amount of
omega-6 in mayo's soybean oil is okay if the rest of your diet is healthy.

SNACK

Typical Choice: Three chocolate chip cookies

Better Choice: Two tablespoons mixed nuts and 3/4 cup grapes

Why: Nuts are rich in monounsaturated fat; grapes contain anthocyanins.

DINNER

Typical Choice: Six-ounce steak, packaged white-rice side dish with powdered cheese and
seasonings, and green-bean casserole

Better Choice: Three ounces of baked wild salmon sprinkled with oregano; 1/2 cup brown rice;
steamed asparagus spears drizzled with olive oil; salad with 1 1/2 cups spinach leaves tossed
with sliced red peppers, red onion, 2 tablespoons avocado cubes and dressing made with 1/2
tablespoon olive oil and 1 teaspoon vinegar; 6 ounces red wine.

Why: Salmon is a top source of omega-3. Oregano, asparagus, red peppers, and onions all
contain various antioxidants. Spinach does too, along with a small amount of omega-3. Brown
rice is high in lignans, unlike packaged white rice, and that powdered sauce also contains omega-
6. Avocado is a source of monounsaturated fat, as is olive oil, which may have additional unique
anti-inflammatory properties. Wine contains polyphenols and has been linked to lower rates of
inflammation.

DESSERT

Typical Choice: One cup of chocolate ice cream

Better Choice: One cup of sliced fresh peaches sprinkled with cinnamon

Why: Peaches contain carotenoids and flavonoids instead of the saturated fat found in ice cream;
cinnamon packs polyphenols.

Total calories
Typical American Diet: 2,583
Anti-Inflammation Diet: 1,543

DIETARY SUGGESTIONS TO FIGHT INFLAMMATION8

Breakfast Options

Soft boiled, poached or gently fried omega-3 eggs and favorite vegetables and spices (a small
serving of sautéed potatoes is okay if you are not carbohydrate sensitive). It is best to use organic
virgin coconut oil for cooking eggs and potatoes. Olive oil would be the next best option.

Omega-3 egg omelet with favorite vegetables and spices. You can pour marinara or pasta sauce o
ver the omelet. Lightly dust the omelet with your favorite cheese -when you add the sauce, it
tastes like a pizza.

If you wish to have oatmeal or grits, add a couple tablespoons of ground up chia seeds* or flaxse
eds, some raisins(or berries or favorite fruit). You can also use chia seeds* after they have been
soaked for about 10 minutes. It is best to sweeten this meal with fruit and to use water as the mix
ing fluid to avoid excess calories.
Favorite fruit topped with hulled hemp seeds and/or soaked/ground chia seeds. Instead of the abo
ve-mentioned seeds, you can also use a quarter cup of your favorite nut that has been previouslys
oaked in water. Blend the soaked nut with water and pour over the fruit.

Lunch and Dinner Options

A chicken, fish, or steak Caesar salad without croutons is an example of
a meal that contains appropriate portions of vegetables and protein; it is a model meal that can be
applied to all other meals when determining your vegetable and protein portions.

Chicken, fish, steak (or favorite lean meat) and steamed/sautéed

vegetables with favorite spices. You can have a small portion of sautéed or baked potato.Have as
much salad as you like.

Marinara or pasta sauce poured over broccoli, onions, and meatballs from
lean chop meat. You can pour marinara or pasta sauce over other vegetables and animal protein
sources of your choice.

8
Deflame Enterprises. (2007). Retrieved from
http://www.drcharlesblum.com/Patient%20Information/AntiInflammatory%20Diet%.
Snack and Dessert Options
Any combination of your favorite fresh fruits

1-2 Tbsp of organic heavy cream over frozen cherries, blueberries, or favorite fruit

Dark chocolate, raisins, and raw almonds or favorite raw nut

ANTI-INFLAMMATORY RECIPES

The primary mechanism for reducing cellular inflammation is to get four to six hours hunger
suppression with least amount of calorie intake. The recipes provided here contain fewer than
400 cal per serving and yet are balanced to maintain appetite control for 4 to 6 hours.

Dr. Sears' Almond Blueberry Orzo

35 mins
Serving Size 2
Calories 344
Total Fat 11g
Carbohydrates 33g
Fiber 5g
Protein 27g

 1 1/2 cups Water

 3/4 cup Zone PastaRx Orzo
 1/2 cup Blueberries
 2/3 cup 2% Milk
 1 tbsp Almond butter
 1 1/2 tsps Vanilla extract
 1/2 tsp Cinnamon
 2 tbsps Yogurt (plain, low fat)
 Stevia sweetener (for flavor)
Instructions
1. Add Zone PastaRx Orzo to boiling water in a medium-sized pan.
2. Reduce heat to medium /medium-high, stirring until water is absorbed, about 10 minutes.
3. Turn off heat, stir in blueberries, milk, almond butter, vanilla and cinnamon until all is
warmed and is the consistency you desire.
4. Split into 2 bowls, and top with a dollop of yogurt.

Barbecued Spiced Shrimp with Orzo and Tomato Salad

40mins preparation
Calories345
Total Fat11g
Carbohydrates35g
Fiber6g
Protein26g

 heaping 2/3 cup Zone PastaRx Orzo

 2 tbsps packed basil leaves - plus extra leaves for garnish
 1 tbsp Dr. Sears’ Zone Extra Virgin Olive Oil
 2 tbsps fresh-squeezed lime juice
 to taste salt & pepper
 1 tsp smoked paprika
 1/2 tsp chile powder - ancho
 1 tsp agave nectar
 1/4 tsp ground cumin
 1/4 tsp ground coriander
 to taste cayenne pepper
 3 oz jumbo shrimp - shelled and deveined
 Pam cooking spray - olive oil
 2 tbsps fresh-squeezed lime juice
 8 leaves lettuce - torn
 1/2 small red onion - halved and thinly sliced
 2 tomatoes - sliced 1/4 inch thick

Instructions
1. In a blender, puree the basil leaves with the olive until smooth. Mix in the lime juice, salt
and black pepper; set aside.
2. Light a grill or preheat a grill pan.
3. In a small bowl, mix the paprika with the chili powder, agave nectar, cumin, coriander,
and cayenne pepper.
4. Spray the shrimp with the olive oil Pam and season all over with the spice mixture. Set
aside.
5. Prepare Zone Orzo according to package directions. Drain and rinse in cold water to stop
cooking; drain again.
6. Drizzle orzo with lime juice.
7. Grill the shrimp over moderately high heat, turning once, until they are lightly charred
and cooked through, about 4 minutes.
8. Arrange the lettuce, on the plate first then the Orzo, tomato and onion slices, then drizzle
with the basil oil.
 9. Top with the shrimp, garnish with the remaining basil leaves and serve.

Greek Lentil Salad

15 mins

Calories369
Total Fat12g
Carbohydrates41g
Fiber10g
Protein23g

 heaping 1/3 cup Zone PastaRx Orzo

 1 1/2 tsps Dr. Sears’ Zone Extra Virgin Olive Oil
 1/4 cup lentils canned - rinsed and drained
 6 cherry tomatoes - halved
 1/4 cup chopped cucumber - chopped
 1/4 cup chopped red onion - chopped
 2 tbsps red wine vinegar
 1/4 lemon - juiced
 1 1/2 tbsps low-fat feta - crumbled
 2 tsps dried oregano
Instructions
1. Prepare Zone orzo according to package directions.
2. Drain and rinse in cold water to stop cooking. (Drain again if you are having a cold dish.)
3. Mix lentils (warm or cold), tomato, cucumber, red onion; vinegar, lemon juice, oil and
cooked orzo.
4. Sprinkle with feta cheese and oregano.

COLD SESAME SLAW

10 mins.

Calories341
Total Fat12g
Carbohydrates38g
Fiber7g
Protein20g

 heaping 1/3 cup Zone PastaRx Orzo

 1 cup broccoli slaw Dole
 1/4 cup red bell pepper - sliced
  2 tbsps water chestnuts - canned, chopped
 1/4 tangerine - cut in half across the segments. tangerine - cut in half across the segments.
 1 tbsp fresh-squeezed tangerine juice - (squeeze the remainder of the tangerine)
 1 tbsp sesame seeds
 2 tbsps rice wine vinegar
 1 tsp sesame oil
Instructions
1. Prepare Zone orzo according to package directions.
2. Drain and rinse in cold water to stop cooking. Drain and rinse again. Set aside to cool.
3. Meanwhile, mix broccoli slaw with pepper slices, water chestnuts, tangerine pieces (only
1/4 the tangerine), tangerine juice, sesame seeds, rice wine vinegar, and sesame oil.

APPENDIX
Before a creating your anti-inflammatory dietary plan, you have to take into consideration the
amount of nutrients needed by the body.
NEEDED INTAKE
SOURCES NOTES
(daily)
Needed intake varies:
 Men needs more calories than
women
 More active people needs more
calories than less active ones
Calories 2,000 – 3000 cal High-fat foods
The distribution of calories you take
in should be as follows: 40 to 50
percent from carbohydrates, 30
percent from fat, and 20 to 30
percent from protein.
Beans and soy Less protein is needed by people
Protein 80 – 120 grams foods, poultry suffering from liver or kidney
products problems and allegies.
Butter, cream, Include in your diet avocados and
cheese, chicken nuts, especially walnuts, cashews,
Fats 67 grams
and fatty meats, almonds, and nut butters made from
oils these nuts.
Women: 160 – 200
grams
Bread, grains,
Carbohydrates
pasta
Men: 240 – 300
grams
Fruits especially
berries,
Fiber 40 grams
vegetables and
whole grains
 Berries,
Eat a variety of
tomatoes,
fruits, vegetables
orange and
Phytonutrients and mushrooms to
yellow fruits,
get maximum
and dark leafy
natural protection
vegetables

Foods that will avoid inflammation: