This book is a Complete Guide to Reducing Inflammation with Simple Recipes, Weekly Meal Plans, and a Clean Kitchen Reset. I worked a lot to put everything together: daily menus examples, shopping lists, a kitchen reset for a better health and a 4 week protocol to be introduced to the Mediterranean Diet. I have included more than 40 recipes that I find easy to cook at home as it is for beginners, after all. And, the best part of all this process was to talk to my patients abot their needs: what they find challenging when switching to a Mediterranean lifestyle, what they don´t like doing, what their take on cooking at home is etc. It was really eye-opening. For me, the Mediterranean Diet is something I already know inside-out, I find it natural and easy to follow, I can perceive its benefits and understand all of its aspects: metabolical, social, cultural... However, for a beginner the story is so different. So, I was lucky to be able to see many different points of view, many challenges that I never thought about. You find the book here

Swap THIS for THAT (Inflammation Edition) Instead of ................................Refined White Sugar Try this..................................... Raw Local Honey (or Manuka) Why? .......................................Contains polyphenols and enzymes that support gut health. White sugar is a "pure" inflammatory trigger. It provides empty calories that fuel pathogenic bacteria in the gut, leading to increased intestinal permeability (leaky gut) and systemic inflammation. In contrast, Raw Honey—specifically Manuka—contains compounds like methylglyoxal and various antioxidants that actually help dampen the inflammatory response. While it is still a sugar and should be used mindfully, it brings medicinal properties to the table rather than just metabolic stress. I know there is a loooot of talk about sugar on every level and on every platform. But what I don´t like are the extremes: eliminate sugar for good (including not eating fresh fruit) or defent sugar as it is in everything. Moderation is key, at the end of the day. Our diet shouldn´t be a perfect but ballanced, enjoyable and shared. Live long and prosper! 😀

The course is uploaded. You can start at any time and go through the information at your own pace. There are 10 different classes and some useful annexes with daily menus. Let me know if you have additional questions and let's start cooking!

Swap THIS for THAT (Inflammation Edition) Healing doesn’t have to mean restriction; it means replacement. Here is the simplest swap you can make in your pantry today to lower your inflammatory load: Instead of ................................Refined Seed Oils (Canola/Soy/Sunflower) Try this.....................................Extra Virgin Olive Oil Why? .......................................High in oleocanthal (acts like natural ibuprofen). And also because the refined seed oils are not good for our bodies. They are processed with high heat and chemical solvents that leave them structurally unstable. When you consume these highly processed fats, you’re flooding your system with an excess of Omega-6 fatty acids. While we need some Omega-6, the modern diet has pushed this ratio to a point that triggers a persistent pro-inflammatory state. These oils are easily oxidized, and once they're in your cell membranes, they create metabolic "noise" that disrupts your body’s natural healing signals. What do you usually use in your kitchen?