30 Days - 26 Mrz 2025
BUILD HEALTHY NEW HABITS
Top foods to calm chronic pain
Flavours of the Mediterranean
Make the most of turmeric
Help your body to heal with protein
Including 30 ANTI-INFLAMMATORY RECIPES
Welcome
What is an anti-inflammatory diet?
Swap to whole grains . . . . .
Eat colourful vegetables . .
Use extra-virgin olive oil . . .
Eat more fibre . . . . . . . . . . . .
Cook more from scratch. . .
Move more . . . . . . . . . . . . . . .
Cook with spices . . . . . . . . .
Include fermented foods. .
Prioritise omega-3s . . . . . . .
Keep hydrated . . . . . . . . . . . .
Choose quality proteins. . .
Get morning sunlight . . . . .
Add fresh herbs . . . . . . . . . .
Plant-focused meals . . . . .
Prioritise sleep . . . . . . . . . . .
Cooking methods . . . . . . . .
Magnesium-rich foods . .
Bitters . . . . . . . . . . . . . . . . . . . .
Laugh more . . . . . . . . . . . . . .
Practise deep breathing .
Manage stress . . . . . . . . . . .
What is inflammation? . . . . . . . . . . . . . . . . . . . . . . .
The elimination diet . . . . . . . . . . . . . . . . . . . . . . . .
Different types of inflammation . . . . . . . . . . . . . .
How inflamed are you? . . . . . . . . . . . . . . . . . . . . . .
What is an anti-inflammatory diet? . . . . . . . . . .
Top 20 ingredients . . . . . . . . . . . . . . . . . . . . . . . . .
10 worst ingredients . . . . . . . . . . . . . . . . . . . . . . .
Food swaps . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Food sensitivity journal . . . . . . . . . . . . . . . . . . . .
Other diets that can help . . . . . . . . . . . . . . . . . . .
Food chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Maintain healthy habits . . . . . . . . . . . . . . . . . . .
Better sleep . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Managing stress . . . . . . . . . . . . . . . . . . . . . . . . . .
Exercise and inflammation . . . . . . . . . . . . . . . .
Citrussy courgette salad . . . . . . . . . . .
Salmon and herb traybake . . . . . . . . .
Butternut and cumin soup . . . . . . . . .
Protein tacos . . . . . . . . . . . . . . . . . . . . . .
Warm chicken salad . . . . . . . . . . . . . . .
Celeriac miso crisps . . . . . . . . . . . . . . . .
Turkey croque madame . . . . . . . . . . . .
Flora and fruits mocktail . . . . . . . . . . .
Stuffed butternut squash . . . . . . . . . . .
Tamarind chicken . . . . . . . . . . . . . . . . . .
Glow bowl . . . . . . . . . . . . . . . . . . . . . . . . .
Kefir smoothie . . . . . . . . . . . . . . . . . . . . .
Moroccan tofu and couscous stew .
Nature's multivitamin salad . . . . . . . .
Chicken and cauliflower traybake . .
Falafel salad with onion pickle . . . . .
Root veg salad . . . . . . . . . . . . . . . . . . . . .
Dark chocolate mousse . . . . . . . . . . . .
Maple cinnamon granola . . . . . . . . . . .
Veggie breakfast tortilla . . . . . . . . . . . .
Salmon with crispy kale . . . . . . . . . . . .
Greek salad stuffed peppers . . . . . . . .
Griddled halloumi with salsa . . . . . . .
Spiced baked beans on toast . . . . . . .
Berry and chia seed breakfast . . . . . .
Smoky griddled aubergine . . . . . . . . .
Chickpea curry with broccoli rice. . .
Hot and sour Thai bowl . . . . . . . . . . . . .
Granola, peaches & yoghurt . . . . . . . .
Your 30 Days checklist . . . . . . . . . . . . . . .
What next? . . . . . . . . . . . . . . . . . . . . . . . . . . .
Chicken Caesar salad . . . . . . . . . . . . .
Limit UPFs . . . . . . . . . . . . . . . .
Reduce alcohol intake . . .
Reduce added sugars . . .
Stay socially connected .
Vitamin D . . . . . . . . . . . . . . . . .
Start a day with protein . .
Try an Epsom salt bath. . .
Environmental toxins . . . .
Time-restricted eating. . .
What is inflammation?
Types of inflammation around the body
Types of inflammation around the body
reduc Ways to inflammation
How inflamed is your body?
Results
What is an anti-inflammatory diet?
What factors contribute to inflammation?
WHAT DOES A TYPICAL DAY’S FOOD LOOK LIKE?
How a diet can be made more antiinflammatory
Win! A Lakeland Digital Steamer
How it works
Choose quality proteins . . . . . . . . . . . .
Vitamin D . . . . . . . . . . . . . . . . . . . . . . . . . . .
Make movement a habit . . . . . . . . . . . .
Eat magnesium-rich foods . . . . . . . . .
Reduce environmental toxins . . . . . . .
Cook more from scratch . . . . . . . . . . . .
Swap out refined grains . . . . . . . . . . . .
Use extra-virgin olive oil . . . . . . . . . . . .
Fibre and gut health . . . . . . . . . . . . . . . .
Prioritise omega-3s . . . . . . . . . . . . . . . . .
Hydrate well . . . . . . . . . . . . . . . . . . . . . . . .
Get morning sunlight . . . . . . . . . . . . . . .
Add fresh herbs . . . . . . . . . . . . . . . . . . . .
Try an Epsom salt bath . . . . . . . . . . . . .
Start the day with protein . . . . . . . . . . .
Reduce alcohol intake . . . . . . . . . . . . . .
Stay socially connected . . . . . . . . . . . . .
Try time-restricted eating . . . . . . . . . . . .
Eat a variety of vegetables . . . . . . . . . .
Cook with spices . . . . . . . . . . . . . . . . . . .
Make meals more plant-focused . . .
Include fermented foods . . . . . . . . . . . .
Prioritise sleep . . . . . . . . . . . . . . . . . . . . . .
Eat bitter foods . . . . . . . . . . . . . . . . . . . . .
Manage stress e ectively . . . . . . . . . .
Laugh more . . . . . . . . . . . . . . . . . . . . . . . . .
Reduce added sugars . . . . . . . . . . . . . .
Cooking methods . . . . . . . . . . . . . . . . . . .
Practise deep breathing . . . . . . . . . . . .
Limit ultra-processed foods . . . . . . . .
Today focus on cooking from scratch
Spiced baked beans on toast
Habit tracker
Keep it simple
Today focus on eating whole grains
Five whole grains to work into your diet
Make it easy
Buckwheat stuffed butternut squash with parsley pesto
Habit tracker
Keep it simple
Today focus on moving more
Try his simple movement plan to give structure
Make it easy
Habit tracker
Tamarind chicken
Keep it simple
Today focus on eating the rainbow
How to Eat the rainbow of tasty fruit and veg
Make it easy
The glow bowl
Habit tracker
Keep it simple
Today focus on using extra-virgin olive oil
Olive il explained Does extra-virgin matter?
Make it easy
Citrussy courgette salad
Habit tracker
Keep it simple
Today focus on cooking with spices
4 spices to boost your health
Make it easy
Kefir smoothie
Habit tracker
Keep it simple
Today focus on eating more fibre
T 5 fibre-rich foods
Make it easy
Berry and chia seed breakfast
Habit tracker
Keep it simple
Today focus on prioritising omega-3s
4 no fuss omega-3 sources
Make it easy
Salmon and herb traybake
Habit tracker
Keep it simple
Today focus on drinking more water
4 ways to boost your hydration
Make it easy
Butternut and cumin soup
Habit tracker
Keep it simple
Today focus on eating more quality protein
4 ways to hit your daily protein target
Make it easy
Veggie protein tacos
Habit tracker
Keep it simple
Today focus on enjoying morning sunlight
4 Top tips for getting outside early
Make it easy
Warm chicken salad
Habit tracker
Keep it simple
Today focus on eating more plant foods
4 Simple swaps for meat-free meals
Make it easy
Moroccan tofu and couscous stew
Habit tracker
Keep it simple
Today focus on eating fermented foods
4 fermented foods to add to tonight’s dinner
Make it easy
Celeriac miso crisps
Habit tracker
Keep it simple
Today focus on using fresh herbs
Make it easy
Smoky griddled aubergine with salsa verde
Habit tracker
Keep it simple
Today focus on getting more sleep
4 ways to sleep better
Make it easy
Nature’s multivitamin
Habit tracker
Keep it simple
Today focus on anti-inflammatory cooking methods
4 creative cooking methods to try
Make it easy
Habit tracker
Chickpea curry and raw broccoli rice
Keep it simple
Today focus on deep breathing
Turkey croque madame
Habit tracker
Keep it simple
Today focus on eating magnesium-rich foods
4 magnesium-rich foods
Hot and sour Thai bowl
Habit tracker
Keep it simple
4 ways to sneak bitter foods into your diet
Today focus on bitter foods
Chicken, cauliflower and caper traybake
Habit tracker
Keep it simple
Today focus on reducing stress
Ease y ur mind with some colour therapy
Falafel salad with quick red onion pickle
Habit tracker
Ke it simple
Today focus on laughing more
Humour us with this one
Root veg salad with herby dressing and pumpkin seeds
Habit tracker
Keep it simple
Today focus on having an Epsom salt bath
4 ways to soak up magnesium – without a bath!
Dark chocolate and olive oil mousse
Habit tracker
Keep it simple
Today focus on limiting ultra processed foods
Did you know these foods were ultra-processed?
Maple cinnamon granola
Habit tracker
Keep it simple
Today focus on starting the day with protein
4 protein -packed breakfasts to kickstart your day
Veggie breakfast tortilla
Habit tracker
Keep it simple
Today focus on reducing your alcohol intake
4 delicious mocktails to try
Flora and fruits mocktail
Habit tracker
Keep it simple
Today focus on vitamin D
4 ways to get vitamin D if the sun isn’t shining
Salmon with crispy kale and beetroot pickle
Habit tracker
Keep it simple
Sneaky sugar foods to swap for healthy alternatives
Today focus on reducing added sugars
Granola with peaches and yoghurt
Habit tracker
Keep it simple
Today focus on staying connected
4 ways to be more social
Greek salad stuffed peppers
Habit tracker
Keep it simple
Today focus on minimising environmental toxins
4 natural alternatives to household products
Griddled halloumi with salsa verde dressing
Habit tracker
Today focus on time-restricted eating
4 ways to stay full before a digestion break
Chicken Caesar salad with croutons
Habit tracker
Keep it simple
The next 30 DAYS
The science behind the habits
10 worst ingredients
Top 20 ingredients
Other diets that can help
Food sensitivity journal
The elimination diet
Food swaps
Exercise
Stress
Sleep
Maintain healthy habits
Food chart
The elimination diet
The elimination diet
Food sensitivity diary
Diets than can help reduce inflammation
Mediterranean Diet
WHAT CAN YOU EAT AND WHAT SHOULD YOU AVOID?
Dairy-Free Diet
Gluten-Free Diet
WHAT CAN YOU EAT AND WHAT SHOULD YOU AVOID?
WHAT CAN YOU EAT AND WHAT SHOULD YOU AVOID?
Plant-Based Diet
Non-Processed Diet
WHAT CAN YOU EAT AND WHAT SHOULD YOU AVOID?
WHAT CAN YOU EAT AND WHAT SHOULD YOU AVOID?
Intermittent Fasting
Low-Carb Diet
WHAT CAN YOU EAT AND WHAT SHOULD YOU AVOID?
WHAT CAN YOU EAT AND WHAT SHOULD YOU AVOID?
TOP 20 FOODS to fight inflammation
10 foods that cause inflammation
ANTI INFLAMMATORY FOOD SWAPS
The antiinflammatory food pyramid
BONUS HEALTHY HABITS to help keep inflammation at bay
6 ways to sleep easy
6 ways to sleep easy
6 micro-habits for better sleep
What's the link between stress and inflammation?
6 simple ways to reduce stress
Is exercise-induced inflammation a friend or foe?
Is exercise-induced inflammation a friend or foe?
How to find the perfect workout for you
Introducing our experts
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