The Anti-Inflammatory Diet & Action Plans: 4-Week Meal Plans to Heal the Immune System and Restore Overall Health

by Dorothy Calimeris, Sondi Bruner

"Following an anti inflammatory diet has been a game-changer for me-and the elimination of gluten and dairy has been especially transformative. I'm able to manage and control my symptoms by what I choose to eat and I'm eternally grateful for that choice."
-Sondi Bruner, holistic nutritionist and co-author, The Anti Inflammatory Diet & Action Plans

So much in life is beyond our control. Managing chronic inflammation and pain doesn't have to be. From the publishers who brought you the New York Times bestseller Paleo for Every Day, comes the most complete meal plan and cookbook for fighting inflammation through the power of food and nutrition. With The Anti Inflammatory Diet and Action Plans you will reduce inflammation naturally, and heal the conditions that frequently occur as a result, such as arthritis, autoimmune conditions, food allergies, gastrointestinal distress, and more.

The Anti Inflammatory Diet and Action Plans makes inflammation a thing of the past by



Over 130 delicious, easy-prep recipes that feature affordable ingredients, minimal prep time, and hundreds of useful tips

4 flexible anti inflammatory diet plans to fit your needs and tastes, including choices for Vegan, Paleo, Mediterranean, and Time-Saving diets

Knowledgeable guidance from food writer and healthy eating expert, Dorothy Calimeris, as well as holistic nutritionist and food blogger, Sondi Bruner

Helpful food lists and nutritional information will help you make smart food choices and stick to your anti inflammatory diet
Prepare to cook your way toward better health with The Anti Inflammatory Diet and Action Plans. Your personalized anti inflammatory diet is waiting.

Genres: Cookbooks, Cooking, Health, Nonfiction, Food, Diets, Reference

267 pages, Kindle Edition

First published October 21, 2015

Reviews

[Eliza · Rating 4 out of 5]

Great recipes and weekly plans! My only complaint, really, is that some of the "recipes" were so simple that I already knew how to make them. Other than that, I can't wait to try all the recipe plans!

[Iscribbler · Rating 4 out of 5]

I tired a few of these recipes and they were delicious! I needed a book that matched my husband's Omega ratio diet and this worked really well. I got a lot of ideas for meals and the recipes are clear. There could be a lot more photos, but overall it's a good book for planning.

[Sarah · Rating 1 out of 5]

This is not a worthwhile book to have. I have to admit, I largely checked out when the authors described GMOs as "serious heath risks" (28). Science is bad! Looking ahead, the authors offer four different action plans. There is a very short discussion on the differences between the plans (vegan, Paleo, Mediterranean, and "time-saving") but each type of plan gets less than 2 full pages-- certainly not nearly enough information for anyone to make an informed decision. Neither of the authors are doctors; both have inflammatory diseases, and one is a nutritionist (credentials and institutions not specified), but they both are writers and (professional?) bloggers, so their authority is perhaps in question.

The recipes themselves, which make up over 2/3rds of the book, seem fine. They are marked as to which of the 4 plans they are allowed under. Each also lists nutrition information, including calories per serving, fat, carbs, fiber, and more, which is fantastic. But overall, the information and authority is lacking.

[Jessica Boling · Rating 5 out of 5]

I have been dealing with inflammation and the pain associated with it for awhile now. I do not like to take daily medications but natural remedies do not work consistently for me. I was excited to read this book and live it out. I hadn't thought of changing my diet before.
This book takes you step by step on a complete diet overhaul and the reasons why it works. There are four different diets to choose from, in case one doesn't sound appealing.
The recipes are fantastic. They are easy to follow and still have taste.
I received this book in exchange for my honest review. All opinions are my own.

[Charli Mills · Rating 5 out of 5]

This is not a book to linger on the shelf -- we use it weekly. In our household, several family members have different food allergies and sensitivities. A few of us have health issues that could benefit from an anti-inflammatory diet. If you've ever had to face a lifetime of avoidance (such as having a nut or egg allergy, or an autoimmune disease that warrants avoiding gluten or dairy), then you know how difficult it can be. This book gives you action plans and recipes with options to fit your personal needs. We have found favorites and easy fixes for meal solutions. Because of this book, we felt the change was easier to manage.

[Samara · Rating 3 out of 5]

Good book with good ideas but not overly helpful for me. I saw this book for free and accepted it. My daughter was diagnosed with IBS, a lot of these recipes use spices she cannot have nor should anyone with IBS have. I want her to be able to eat good food that isn't too bland, there were not that many in this book.

[Terri · Rating 2 out of 5]

Two stars because nothing but smoothies for breakfast is dumb unless I had no teeth.

[Heather · Rating 1 out of 5]

this book contains tons of ingredients that cause inflammation. even the cover picture!! save your money

[Debbie · Rating 4 out of 5]

Since me cancer diagnosis, I have been having joint and muscle pain as a side effect of the drug regimen. The drugs are my best option to delay the progression of my cancer.

When hanging out with friends I had an opportunity to review the ideas and recipes in this book. My friend served a couple of the dishes and they were delicious.

Upon returning home, I immediately bought my own copy.

It has changed my shopping list and I am hopeful it will help subside the pain.

I only wish there had been more recipes.

[Jordan · Rating 3 out of 5]

In some ways I feel like this book is trying to be TOO broad. The section about foods to eat and foods to avoid contains a lot of avoids that seemed based on the fact that some people may be sensitive to them. So suddenly you're potentially eliminating a TON of otherwise healthy foods because people MAY be sensitive to them. There's no talk of elimination diets or how to find out if you truly need to eliminate any of these. In fact some of the avoid groups (soy and caffeinated drinks like tea and coffee) I've seen on other lists as anti-inflammatory.

[Kerry · Rating 3 out of 5]

No new information for anyone who already understands eating for anti-inflammatory effects. Daily menus are for people who are not active at all. A smoothie for breakfast and soup for lunch, followed by a meager dinner may be sufficient most days if you don't also exercise, which is an important aspect of following an anti-inflammatory lifestyle.

[Ricardo Warner · Rating 3 out of 5]

A cookbook

I thought the book would delve into the explanation of why certain food causes inflammation, why we should avoid them and how our body reacts. The book turned out to be a cookbook covering four lifestyles, vegan, paleo, Mediterranean, and time conscious.

[Heather · Rating 4 out of 5]

Just wanted to learn a bit more about anti-inflammatory diets as I came across the phrase a lot in my keto research. Lots of recipes to try in this one -- most found on Pinterest -- bonus!

[Amanda · Rating 4 out of 5]

The best way for me to handle diet changes is to pick one recipe at a time and try it. I will try a bunch of these during Salem's spring break when I have the fewest clients to tend to...

[Adrienna · Rating 3 out of 5]

Sondi's story was intriguing and ignoring the symptoms like many of us do. She was only 23 when she had gastro-related issues. I was around 18-20 when I discovered I had GERD, and never was willing to change my diet. I spoke about it in my later 20s and 30s but still did not become a vegetarian, or even a pescetarian (eat seafood and fish but in the vegetarian family) to now in my early 40s willing to eat a vegan-strict diet. Sondi has managed to follow an anti-inflammatory diet and manage or control her symptoms. I also want to propel to better health and control my symptom(s). I have already started a month ago, and when I introduced meat or dairy back, I see the way I feel.

Inflammation stems from poor nutrition (changing and feeling better), toxins (hard to avoid, such as pollution and environment) but willing to change to natural store bought products, genetics (can't change), medication (rarely take and trying herbal supplements now), stress (working on and meditation, reading the Word of God more), and limited or no physical activity (getting back into shape).

*Gluten, is the new epidemic for those trying to change their diet, which this book explains it is difficult to digest and causes intestinal and digestive problems. For the past year, I decided to take this out of my life and make more conscious decisions when purchasing food--read labels. It is also responsible for brain fog, join pain, blood sugar imbalances, sinus problems, hormonal imbalances, and skin conditions (suffered all this past year or so). SOY is another issue I have discovered to get rid of too. Sometimes it is difficult to avoid both--gluten (wheat) and/or soy, but now I do my best not to purchase either.

*Corn is the new enemy for my body since it is genetically modified. This was one of my favorite veggies aside to collard greens.
*Peanuts, common allergen (I feel bloated and gassy when eating.)
*Caffeine (found caffeine free coffees, and know decaf still has some caffeine, and funny that I used to not drink coffee at all only teas but even these have caffeine in them except herbal teas)
*Citrus fruits to limit or avoid (yes I know)
*added feedlot animals to avoid which I did love to eat: lamb, beef (hard to digest now), dairy (non-organic), eggs, chicken, and turkey.
*Sugar
*Processed foods
*Nightshade veggies (new one for me: tomatoes, white potatoes, egg plant, peppers, and tobacco--can cause arthritis (have now), headaches (did), lupus, kidney disease, gout (relative), hypertension, and cancer (family has had)

This book also mentions the foods you should embrace. I agree with most of them. (Not too many recipes though I am interested in).

The author also gives the reader a choice of which diet for 28-days they would like to follow out of 4:
1. Vegan
2. Paleo
3. Mediterranean
4. Time Saving

I would choose VEGAN.

[Eshaneh · Rating 2 out of 5]

There are some interesting recipes. I’m giving only two stars for a few reasons:

1- Despite the authors’ acknowledgment of nut allergies and suggestion for swapping nuts out with seeds, there were simply too many nut-based ingredients in recipes that could not be easily swapped out.

2- The recipes are difficult for those following a low FODMAP diet.

3- The pseudo science got to me. Like one of the authors, I have Crohn’s and was once a severe case (more severe than the author), and have been in remission for almost 18 years. I also avoid gluten and dairy after an elimination diet. However there are suggestions in this book that are based on very wobbly research. Also, they don’t acknowledge the heavy metals in many of the foods suggested. Turmeric, sweet potatoes and other root vegetables often have lead. Brown rice often has arsenic. I eat these foods but in moderation or I make sure the sources are less likely to have lead (Simply Organic turmeric is one of the only brands of turmeric without high levels of lead). Then there’s the suggestion that we avoid processed foods but there are quite a few processed foods in the recipes. I do try to avoid processed foods. But I have to point out the problems like these.

[Josianne Fitzgerald · Rating 3 out of 5]

The recipes look good, and she gets right to the point instead of blathering on and on about her own autoimmune history. I appreciate that. The photos are beautiful, and make you wish there was a photo for each recipe. She gives substitution and cooking tips that are helpful, but sometimes repetitive. I also appreciate the cooking notes for each recipe; they are focused on being useful and are not personal anecdotes.

Two little things: The first is the unfortunate choice of italicizing the prepositions. It almost feels like she's air quoting them, so Pumpkin Soup with Ginger becomes Pumpkin Soup "with" Ginger wink wink. That's probably just me. I'm also very distracted by incorrect punctuation.

The other thing is that since I am not vegan and must avoid nightshades, the vegan, Mediterranean and Time-Saving recipes don't work for me, so basically I can only cook one quarter of them.

I'm glad I found this at my public library as I can test the recipes and then decide whether to purchase for my own.

[Kathryn Cannon · Rating 2 out of 5]

I picked this book up because I recently have discovered I have a few conditions that are caused by inflammation. The first quarter of the book is a brief overview of anti-inflammatory foods to include, inflammatory foods to avoid, etc. It was pretty basic and not much I didn’t already know. One lasting take away was the idea to try adding dill to flavor my dishes, and I’ve enjoyed doing that. The meal plan portion is where I really checked out…most of the breakfasts they suggest run 100-200 calories, that isn’t enough food for my toddler, much less me. Most recipes are seriously lacking in protein. There are a handful of recipes I’d like to try. Overall, I’m pretty uninspired by this book.

[Jane · Rating 2 out of 5]

I guess it's OK to include a cookbook in the year's reads. I chose this book because of some recommendations from my rheumatologist. There was some good information, but I felt it was lacking in two areas: How to do an elimination diet and What to add to entrees to fill out a meal. I consider myself a good cook and capable of packing fruits and veggies into just about every meal, But the variety of ingredients called for in these recipes, would break my grocery budget as well as sit on my pantry shelf until they were out of date. Hmmm guess I'll keep looking

[Jennifer · Rating 5 out of 5]

The Anti-Inflammatory Diet

I purchased this book for my daughter who has been struggling with chronic migraine disease, occipital neuralgia and celiac disease. I found it so informative and easy to follow that I got it for myself! I love the 4 action plans that are laid out in the book. I am a vegan and it was wonderful to see that option listed as an action plan. This an excellent book to help you get control of your health through diet.

[Donna · Rating 3 out of 5]

I was hoping for more from this book. Not that it was a bad book, it just wasn't as in-depth as I wanted. The section in the front about what foods to eat or to avoid is short leaving the majority of the book for recipes and meal plans. I can't use the recipes because I do the Ketogenic diet so I'll pass this book on to someone else how can use it. It is a nice looking book and the recipes looks good. There are several smoothie recipes that I would try if I wasn't doing Keto.

[Amanda · Rating 4 out of 5]

Talk about a book that gets me excited to eat healthier in a simple, spelled out manner! I love this book and can imagine how good some of these recipes will be on my taste buds and for my body.

I’m most excited about the variety of meal plans and the plans themselves, that takes 50% of the burden of altering our meal regimen right there. If this book built up hype and doesn’t live up to it, I’ll be sure to change this review. If not, I’m keeping it 4 stars.

[Correen · Rating 4 out of 5]

Good book but suffers from a malady common in this genre. The menus make little sense in application. The common problem is that the authors do not consider the number of different communities required over a period of a few days. In order to plan one has to completely rearrange the menus or give up and consider them mild suggestions but not meant to be used sequentially, despite the heading.

[John’aLee · Rating 3 out of 5]

My second time reading this book. And although I love the informative information at the front of the book, as to what one should eat and what one should limit in their diet as far as an anti- inflammatory diet, I was disappointed that several of the recipes have the foods that cause inflammation in them. Thus, my changing of my star reading from a 5 to a 3 star read.

[Nancie Lafferty · Rating 4 out of 5]

Good eats

Information on cutting down on foods that may promote inflammation in your body. Lovely recipes with lots of fresh ideas on combining things a little differently. Nice weekly plans.

[Erik Dabel · Rating 5 out of 5]

Lots of great info here. For folks dealing with sensitivities or allergies, the more info we can get the better off we will be. The first few chapters are full of great tips, substitutes, and info on what is good, what is bad, and why.

Can't wait to start trying the recipes!

[Agnes · Rating 4 out of 5]

Must read!

This book is very informative. I like the simple recipes. I enjoyed reading it. It gave me enough information about inflammation without making me feel overwhelmed. The choices of meals I can prepare seems doable.

[Cathy · Rating 4 out of 5]

Not a bad book, but the recipes are a bit difficult when migraine prone to coconut/chocolate based foods due to migraines and have IBS which some of these recipes a bit difficult to utilise. Otherwise this book is a great read to gain knowledge about anti inflammatory foods.

[Doan · Rating 5 out of 5]

Good stuff.

[Megan · Rating 3 out of 5]

A good assortment of interesting and simple recipes! I'm excited to try some of them that fit the AIP diet specifically (not all of them do).