Table of Contents
Introduction Your Diet Plan for Vibrant Health xxv
A Personal Note From Cherie xxvi
A Personal Note From Chef Abby xxix
1 Inflammation: Friend or Foe 1
Is Your System Stuck on "Slow Simmer" or a "Bubbling Boil"? 4
An Unhappy Gut 4
An Inflammatory Lifestyle 7
Factors Contributing to Chronic Inflammation 7
Psychological factors 7
Stress 9
Poor sleep 10
Environmental toxicity 11
Leaky gut syndrome 12
Inactivity 13
Obesity 13
Eating a pro-inflammatory diet 14
2 Foods and Factors that Contribute to Inflammation 15
Shun Sugar and Artificial and Low-Cal Sweeteners 15
Say No to Refined Grains "17
Wipe Out Wheat 18
Gluten and thyroid inflammation 19
Refuse Refined Table Salt 20
Forget Feedlot-Raised Meats 20
Steer Away From Unhealthy Oils 21
Ditch the Dairy 22
Curb Caffeine Intake 22
Beware of the Buzz on Alcohol 22
Avoid Irradiated Food 23
Say No to GMO 24
Move on From Microwaved Food 25
Unlikely Culprits That Contribute to inflammation 25
Nightshade vegetables 25
Citrus: not for some 26
Food allergens 26
3 Change Your Diet; Change Your Life! 29
Choose Real, Whole Food 30
A Miracle Before Our Eyes 31
Vegetables, Fruit Sprouts, and Vegetable Juices 33
Vegetables and fruit-rich in antioxidants 33
Seeds and nuts 36
Wild foods 36
Veggies That Have Special Anti-Inflammatory Properties 37
Anti-Inflammatory Fruit 38
The Incredible Benefits of Omega-3 Fatty Acids 39
Use Only Healthy Oils 40
Additional Guidelines 43
Why You Should Choose Organic 45
Nutrient Recommendations 47
Herb and Spice Recommendations 49
Other Supplements That Help 52
Detoxify Your Body 55
Eat, Drink, and Be Well 55
4 Twenty-Eight Days to Vibrant Health Recipes and Meal Plan 57
Setting Up for Success in the Kitchen 58
Prepping for a Juice and Smoothie Takeover! 60
Planning Ahead With Cherie and Abby 60
Time-Saving Kitchen Tips From Chef Abby 62
Chop while you are at it 62
Designate your bulk day 62
Use your halves right away 63
Cook often so you shop for the right things 63
Week One Shopping List 65
Week One Menu and Recipes 69
Week Two Shopping List 103
Week Two Menu and Recipes 107
Week Three Shopping List 135
Week Three Menu and Recipes 139
Week Four Shopping List 167
Week Four Menu and Recipes 171
Notes 207
Cherie Calbom's Information 213
Cherie's websites 213
The juice Lady's health and wellness juice retreats 213
The Juice Lady's health and fitness seven-week e-course 213
Schedule a nutrition consultation with the Juice Lady team 213
Schedule the Juice Lady to speak for your organization 213
Books by Cherie and John Calbom 213
Juicers 214
Dehydrators 214
Lymphasizer 214
Veggie powders 215
Virgin coconut oil 215
Internal cleansing kits
Berry Breeze 215
Chef Abby Fammartino and Abby's Table Information 217