The benefits of an

anti-inflammatory diet

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 Anti-inflammatory diet

Introduction ---------------------------------------------------------------------------------------- 3

Inflammation in the body

Causes and Symptoms ----------------------------------------------------------------------------- 5
The damage in our body -------------------------------------------------------------------------- 7

Food
Foods you should privilege ---------------------------------------------------------------------- 8
Foods you should avoid ------------------------------------------------------------------------- 9
Healthy Snacks ------------------------------------------------------------------------------------ 11
Recipes ----------------------------------------------------------------------------------------------- 13

Suplemmentation ------------------------------------------------------------------------------ 17

Conclusion ----------------------------------------------------------------------------------------- 18
 Anti-inflammatory diet

Before you start reading this Ebook you must understand

that the anti-inflammatory diet is not a diet to lose

weight.

Normally, it's a diet indicated to prevent or treat any

inflammation that may be occurring or developing fast in

the organism It is a diet that helps to increase the body's

defenses, decreases and prevents the formation of free

radicals and helps to fight inflammatory processes.

Based on the consumption of foods rich in antioxidants

and with anti-inflammatory properties, this anti-

inflammatory diet completely excludes processed foods,

rich in fats and any type of sugar.

One of the best ways to protect our immune system is to

practice conscious and healthy eating every day.

Throughout this Ebook you will find some tips and recipes

that can help if you eventually need to follow this diet.

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 Anti-inflammatory diet

Anti-inflammatory diet
 Anti-inflammatory diet

What is inflammation in the body?

Inflammation is our body's natural reaction to protect

itself from external factors.
Every day, the body is exposed to aggressions such as
poor diet, moments of stress and anxiety, environmental
pollution, among others.
These are the trigger points to start an inflammation.
This inflammation can occur in different parts of the body
and can be short-lived or long-lasting.

Most frequent symptoms of inflammation:

Pain when touching
Constant Sensation of heat
Swelling or Edema
Redness

But depending on the inflammation spot, other signs may also

appear.

Main causes:
Bacterial infection
Allergies
Chronic diseases
Acute illnesses
...
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 Anti-inflammatory diet

Whenever the body feels in danger, the immune system reacts

and releases defense mechanisms to act immediately to protect
and restore the balance.

Food plays a key role in this response, since, as I say so often, we

are what we eat.

Food can benefit or harm the body and that is why it is essential
to make good choices because when we eat properly we are
helping to prevent inflammation.

The anti-inflammatory diet must be indicated and monitored by a

professional, so that the need for the duration of the diet can be
understood.

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 Anti-inflammatory diet

What can inflammation in the body cause?

Brain
Alzheimer, Dementia,
Encephalitis (...);

Lungs Heart
Heart attack, stroke, Myocarditis,
Allergic Asthma and Allergies;
Pericarditis (...);

Stomach
Skin
Ulcerative colitis, Crohn's Disease, Irritable
Acne, Rosacea,
Bowel Syndrome, Gastritis, Liver steatosis;
Psoriasis, Eczema, Dermatitis;

Joints
General pain, arthritis; In general
Diabetes, Cancer, Tiredness,
Fibromyalgia Depression.

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 Anti-inflammatory diet

Foods you should privilege in

an anti-inflammatory diet

Aromatic herbs and spices:

thyme, parsley, coriander, mint, rosemary, garlic, red onion,
white onion, ginger, cinnamon, turmeric;

Vegetables:
pumpkin, lettuce, leek, cress, chard, artichoke, eggplant,
bimi, broccoli, chayote, cauliflower, brussel sprouts,
indebted red cabbage, green asparagus, white asparagus,
spinach, fennel, okra, radish, radish, cabbage , arugula, bok
choy;

Fruits:
avocado, blackberries, cranberries, raspberries, papaya,
mango, watermelon, pomegranate;

Dry fruits:
almonds, Brazil nuts.

Natural Probiotics | fermented:

chlorella, sauerkraut, goat kefir, almond yogurt, coconut
yogurt, cashew yogurt, natural yogurt, soy kefir, kimchi,
kombucha, miso, pickles, fermented tofu, 8
 Anti-inflammatory diet

Foods you should avoid in an anti-

inflammatory diet

The foods you should avoid on this diet are foods that
enhance the development of inflammation in the body:

High fat foods

Foods rich in sugar

Alcoholic beverages, soft drinks, coffee

Red meat

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 Anti-inflammatory diet

If you need an anti-inflammatory diet, my suggestion is

that you include the following ingredients in your diet:

Per day:
2 cups of (choose some of these ingredients):
watercress, chard, boy choy, broccoli, Brussels sprouts,
Chinese cabbage;

1 cup of:
blackberries, bland, raspberries, blueberries,
pomegranates, grapes;

1 tablespoon of:
ground flaxseeds;

1 teaspoon of:
organic turmeric;

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 Anti-inflammatory diet

Healthy Snacks
Practical and quick recipes

Apple with almond butter

Cut an apple into slices and spread
them with almond butter.

Natural coconut yogurt with red

fruits and seeds
Add to your yogurt, blueberries, raspberries
and cranberries.
As topping use chia seeds.

You can vary the fruits and seeds.

Cut vegetables with humus

Cut the cucumber, carrots and
courgette into sticks, dip them
in humus or almond butter.

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 Anti-inflammatory diet

Puré de fruta caseiro

Baked apple

Choose three of these fruits:

Avocado
Blackberries
Cranberries
Raspberries
Papaya
Mango
Watermelon
Pomegranate

Blend the fruits of your choice until you get a soft puree.
At the end, add chia seeds.

You may vary in the fruit, but always use the cooked apple as a base.

A recipe from my book Eat Without Guilt.

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 Anti-inflammatory diet

Rice pasta with endive

3 tbsp of coconut oil
(extra virgin, first cold pressure)
1 cm piece of ginger
1 garlic clove, chopped
150 g of endive
100 g of mini corn cobs
150 g of rice dough
Salt as needed
2 tbsp of sprout
(you can choose)
1⁄2 cup of fresh coriander

In a skillet, pour the coconut oil with ginger and garlic and let
simmering to get flavor.
Add the endive and the cobs and sauté.
Cook the rice dough for 6 minutes in boiling water with a pinch
of salt. Drain.
Assemble the dish, with the cooked rice pasta and vegetables
placed on top.
Finish with sprouts and coriander.

A recipe from my book Eat Without Guilt.

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 Anti-inflammatory diet

Avocado salad
1 tomato
1⁄2 cucumber
1 avocado
1 apple
1 handful of arugula
1 tbsp of flaxseed
3 tbsp of extra virgin olive oil
Zest and Juice of 1 lemon
1⁄2 cup of fresh coriander, chopped
Salt as needed

Cut the tomato and cucumber into cubes.

Then cut the avocado and apple also into cubes.
In a large bowl, combine all ingredients and mix.

A recipe from my book Eat Without Guilt.

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 Anti-inflammatory diet

Hokkaido pumpkin stuffed

with brown rice

2 halved hokkaido pumpkins

without seeds

1 tbsp of extra virgin olive oil

Half a cup of sliced white

mushrooms

1 small chopped red onion

Half a cup of bok choy without

stems and cut in pieces

1 cup of brown rice

A piece of vegan cashew or

almond cheese

Fresh rosemary chopped

Himalayan Pink Salt

Black pepper

Parsley

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 Anti-inflammatory diet

Hokkaido pumpkin stuffed with brown rice

Preheat oven to 190ºC.

Start by watering the pumpkins, cut in half, and season with

the oil, the salt and the black pepper.
Place the pumpkins on a baking tray, cut side down and pour
a little water over the halves.
Bake until tender (30 to 45 minutes).

Without turning off the oven, remove them, turn them over
and let them cool. With the help of a fork, remove the filling
but leaving 2 inches thick on the pumpkin wall.

In a non-stick skillet, sauté the mushrooms, onion, and

rosemary for a few minutes, always moving.

Add the box choy and cook until softened. Add the brown rice
and pumpkin pulp.

Remove the skillet from heat and add the cheese.

Now divide the mixture into the pumpkin halves and put them
back in the oven for another 35 minutes.

Drizzle with oil and sprinkle with parsley.

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 Anti-inflammatory diet

Supplementation

Folic acid

Artichoke

Resveratrol

Vitamin D

Probiotics

Advanced Acidophilus

Note:
Never exceed the recommended daily dosage.
(1 capsule/tablet per day).

Supplementation should be recommended and monitored.

Some products available at www.tamara-castelo.com

*Discount: tamarismoSUP

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 Anti-inflammatory diet

After accepting that not everything we eat is good for our

body, the first step is to realize what really helps it to
function correctly.
Don't focus on the foods to avoid but rather on those that
are allowed.
Give free rein to your imagination and if you like to create
and also to cook here is a good starting point to discover
new combinations and new flavors.
Why are we going to damage our body, when we have all the
techniques and tools to help it be well?
Food is the basis of everything, it is one of the pillars for our
well-being.
I hope this E-Book helps you to eat healthier, in case of any
illness or inflammatory process in the body.
In my book Eat Without Guilt you can find even more
practical and quick recipes that can help you to eat in a
varied and nutritious way.
Change starts here.

Tâmara Castelo

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