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Diet for a Pain-Free Life

Book Description

Do you wake up each morning aching with joint or muscle pain and have trouble falling asleep at night? Have you been trying to lose stubborn belly fat and extra pounds for years? Do you wish you could be active without pain medications? And did your pain and weight increase once you hit middle age?

Look no further: Diet for a Pain-Free Life is the simple-to-follow, doctor-designed solution to improve your health. As a leading rheumatologist, Dr. Harris McIlwain has spent more than 20 years studying the overweight-inflammation-chronic pain connection. Now, he shares his revolutionary prescriptions in this proven lifestyle plan that will help you drop pounds and decrease pain at the same time. Learn the secrets of how to:
  • Eat well and lose weight—even if you have never been able to succeed on a diet before
  • Exercise your pain away—even if you dislike traditional exercise, or if your pain makes movement difficult
  • Stop the stress-pain connection—even if you’re overworked and easily stressed
  • Improve the quality of your sleep—even if you suffer from insomnia or other sleep conditions
Those who have followed Dr. McIlwain's program have been able to resume the activities they love and transform their lives in as few as 21 days— now you can too. With meal plans and dozens of delicious recipes and snacks to keep you satisfied all day long, this program is your essential resource for maximum weight loss and pain relief for life.

Table of Contents

  1. Front Cover
  2. Title Page
  3. Copyright
  4. Dedication
  5. Contents
  6. Preface
  7. Getting Started: What You Must Know to Live Pain Free
    1. When Pain Becomes the Disease
    2. Weight Loss Is the Secret
    3. Understanding the Obesity-Inflammation-Pain Connection
    4. Four Easy Prescriptions to End Your Pain
    5. Real Patients, Real Results
  8. RX #1 Eat Well and Lose Weight with the Pain-Free Diet
  9. Eat Well and Lose Weight with the Pain-Free Diet
    1. Why a Plant-Based Diet? Why Now?
    2. The Three Levels
    3. Creating the Square Meal
    4. Selecting Pain-Free Foods
    5. How the Super Foods Work
    6. Selecting Pain-Free Supplements
  10. Putting it into Practice
    1. Calculating Your Body Mass Index
    2. Assessing Your Waist-to-Hip Measurement
    3. Level One Meal Plan: Jump Start
    4. Level Two Meal Plan: Weight Loss
    5. Level Three Meal Plan: Lifetime
    6. Pain-Free Food Lists with Serving Sizes
  11. Pain-Free Recipes
    1. Drinks
    2. Salads
    3. Breakfast
    4. Main Courses
    5. Quick and Easy
    6. Soups and Sauces
  12. RX #2 Exercise Your Pain Away
  13. Exercise Your Pain Away
    1. How Exercise Reduces Waist Size, Inflammation, and Pain
    2. The Pain-Free Functional Fitness Exercises
    3. Start Slowly—But Start Now
    4. Secrets of Comfortable Exercise
    5. What You Can Expect
  14. RX #3 Stop the Stress-Pain Connection
  15. Stop the Stress-Pain Connection
    1. How Does Stress Affect My Pain?
    2. Identifying Your Stress Observation Signs (SOS)
    3. Learning to Relax at the First Sign of Pain
    4. Relaxation Techniques
    5. Calming Herbal Therapies
    6. What You Can Expect
  16. RX #4 Increase the Quality of Your Sleep
  17. Increase the Quality of Your Sleep
    1. Painful Sleep: More Than a Nuisance
    2. Pain-Free Sleep Strategies
    3. What You Can Expect
  18. More Ways to Fight Pain
  19. How to Relieve Common Pain Problems
  20. Selecting Medications
  21. Frequently Asked Questions
  22. Glossary
  23. References and Supporting Research
  24. Organizations
  25. Web Sites
  26. Acknowledgments
  27. Index