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Idiot's Guides: The Anti-Inflammation Diet, Second Edition

Book Description

The body's healing response to injury or infection is localized inflammation and it is normal. However, when inflammation moves beyond the local, it becomes abnormal. New research is showing that abnormal inflammation may be linked to a variety of diseases and conditions, including heart disease, cancer, asthma, diabetes, and arthritis among others. Researchers are suggesting that diet can reverse this inflammation and the conditions and diseases caused by it.

New to this edition:

- New testing including C-Reactive Protein (CRP)

- Results of new research studies, including information against omega 3

- New healthy eating plans and foods

- New recipes

- Stress reduction to reduce inflammation

Table of Contents

  1. Cover
  2. Title Page
  3. Copyright Page
  4. Dedication
  5. Foreword
  6. Introduction
  7. Part 1 All About Inflammation
    1. 1 Understanding Inflammation
      1. What Is Inflammation?
      2. The Common Thread
      3. Inflammation and Aging
      4. Inflammation and C-Reactive Protein
        1. Where Does CRP Come From?
        2. CRP and Risk Factors for Heart Disease
        3. CRP Testing
      5. Medicine and Inflammation
        1. Statins and CRP
        2. NSAIDs
        3. Diabetes Drugs and CRP
        4. Steroids and CRP
        5. Reducing CRP
      6. The CRP/Diet Connection
      7. The Mediterranean Connection
        1. Balkan Bean Soup
        2. Bean and Squash Soup
    2. 2 When Inflammation Is Out of Control
      1. Heart Disease
        1. Inflammation and Heart Attack
        2. Signs of Heart Disease
      2. Cancer
      3. Stroke
      4. Diabetes
      5. Inflammatory Bowel Disease
      6. Alzheimer’s Disease
      7. Arthritis
        1. Osteoarthritis
        2. Rheumatoid Arthritis
        3. Gout
        4. Polymyalgia Rheumatica
      8. Allergies
      9. Acne
      10. Age-Related Macular Degeneration
      11. Other Autoimmune Diseases
      12. The Itises
    3. 3 Fat Isn’t Just Fat Anymore
      1. A Modern-Day Disease
        1. Why Are We Fat?
        2. Fat Shortens Life
        3. Fat and Inflammation
      2. Overweight Versus Obesity
        1. Measurements and Calculations
        2. BMI, Kids, and Teens
        3. Overweight and Malnourished
      3. Metabolic Syndrome
        1. Metabolic Syndrome and Inflammation
        2. Tackling Metabolic Syndrome
        3. Metabolic Syndrome, Inflammation, and Your Brain
        4. Mushroom Brown Rice Pilaf
        5. Curried Barley and Raisins
        6. Wild Rice Azteca
        7. Big Protein Red Quinoa Salad
        8. Bulgur and Black Bean Salad
        9. Spinach Pasta Salad
        10. Armenian Christmas Pudding
        11. No Butter! Apple Cranberry Pie
  8. Part 2 Diet and Inflammation
    1. 4 Principles of the Anti-Inflammation Diet
      1. Principle 1: Eat a Variety of Wholesome Foods
      2. Principle 2: Eat Only Unsaturated Fats
        1. Fats 101
        2. Saturated Fats
        3. The Worst of the Lot: Trans Fats
        4. Monounsaturated Fats
        5. The Polys
      3. Principle 3: Eat One Good Omega-3 Daily
      4. Principle 4: Eat Lots of Whole Grains
      5. Principle 5: Eat Healthy Sources of Protein
      6. Principle 6: Eat Plenty of Fruits and Vegetables
      7. Principle 7: Eliminate Refined and Processed Foods
      8. A Note About Alcohol
      9. Fiber, Sugar, and Cholesterol
    2. 5 How the Diet Works
      1. The Healthy Eating Pyramid
        1. Climbing the Pyramid
        2. The Anti-Inflammation Diet and the Pyramid
      2. Who Should Follow the Anti-Inflammation Diet?
      3. Maintain a Healthy Weight
      4. Consume Antioxidant-Rich Carbs
      5. Eat Heart-Healthy Omega-3 Fatty Acids
      6. Get Plenty of Phytochemicals
      7. Avoid Eating Trigger Foods
      8. Eliminate Inflammatory Foods
        1. Avocado Salad Dressing
        2. Japanese Carrot Salad Dressing
        3. Black Soybean Salad
        4. Salmon with Capers
        5. Spaghetti with Turkey Meat Sauce
        6. Green Tea Slushie
    3. 6 The Facts on Fats
      1. Eat Only Good Fats
      2. Terrible Trans Fats
        1. Trans Fats Banned
        2. Avoiding Trans Fats
      3. Choose Good Oils
        1. Olive Oil
        2. Canola Oil
        3. Flaxseed Oil
        4. Nut Oils
      4. Baking? Think Fruit
        1. Guacamole Hummus
        2. Lemon Pepper Roasted Potatoes
        3. Pineapple Banana Bread
    4. 7 Outstanding Omega-3s
      1. Fish
        1. Toxins, Mercury, and Other Concerns
        2. Fish Safety Tips
        3. Fish Oil
      2. Flaxseeds
      3. Walnuts
      4. Oils
      5. Plants
      6. Poultry, Meats, and Dairy
      7. New Omega-3 Products
        1. Spinach Salad with Oranges and Walnuts
        2. Granny’s Tuna Salad
        3. Cannery Row Soup
        4. Rockport Fish Chowder
        5. Turkey Loaf with Flax
        6. Baked Trout
        7. Fish Veronique
        8. Roasted Butternut Squash with Apples
        9. Flax Fried Rice
    5. 8 Great Grains
      1. What Are Whole Grains?
        1. Whole-Grain Anatomy
        2. Getting to Know Whole Grains
        3. Fiber-Rich Grains
      2. Whole Grains: From A to W
        1. Amaranth
        2. Barley
        3. Buckwheat
        4. Bulgur
        5. Corn
        6. Flax
        7. Millet
        8. Oats
        9. Quinoa
        10. Rice
        11. Sorghum
        12. Spelt
        13. Triticale
        14. Wheat
        15. Wild Rice
      3. Adding Whole Grains to Your Menu
        1. Oatmeal Mix
        2. Strawberry Banana Oatmeal
        3. Fresh Corn Salsa
        4. Kasha Pilaf
        5. Banana Chocolate-Chip Coconut Muffins
        6. Apple Pie Spiced Popcorn
    6. 9 Protein Pointers
      1. Protein: The Basics
      2. Animal Proteins
        1. Meat and Poultry
        2. Bison
        3. Eggs
        4. Milk Products
      3. Plants and Protein
        1. Soy Proteins
        2. Legumes
        3. Nuts
        4. Soy Nuts
        5. Shrimp Scampi
        6. Grilled Chicken Salad
        7. Crunchy Crab Salad
        8. Tuna Wrap
        9. Turkey BLT Wrap
        10. Salmon Melt
        11. Buffalo-Style Broiled Shrimp
        12. Grilled Fish Tacos
        13. Quick Mexican Pizza
        14. Mexican-Style Eggs Benedict
        15. Huevos Ranchero Wraps
        16. California Scramble
        17. Chili
    7. 10 Fantastic Fruits and Vegetables
      1. Fruits, Vegetables, and Inflammation
      2. Produce and Disease
      3. Fruit and Vegetable Nutrition
        1. Vitamins and Minerals
        2. Fantastic Fiber
        3. Powerful Phytochemicals
      4. Colorful Fruit and Vegetables
      5. How Many a Day?
        1. Filling Up on Fruit
        2. Filling Up on Vegetables
      6. Grilling Fruits and Vegetables
        1. Simple Smoothie
        2. Breakfast Banana Royale
        3. Roasted Sweet Potatoes
    8. 11 Eliminating Processed and Refined Foods
      1. The Perils of Processed and Refined Foods
      2. Processed Foods and Insulin Resistance
        1. The Glycemic Index
        2. Avoiding High-GI Foods
      3. Identifying Processed and Refined Foods
      4. Salt
      5. Sugar
      6. Food Additives
      7. Pesticides
      8. Soft Drinks
      9. The Miracle of Water
      10. The Virtues of Organic Foods
        1. Banana Pancakes
        2. Homemade Granola Bars
        3. Mini Fruit Kabobs with Chocolate Dip
        4. Yogurt Pops
        5. Peanut Butter and Apple Panino
    9. 12 Your Lifetime Nutritional Needs
      1. Your Changing Nutritional Needs
      2. Obesity in Children and Teens
      3. Nutrition and Aging
        1. Making Adjustments
        2. Nutrition for Seniors
        3. Other Factors to Consider
      4. MyPlate for Older Adults
  9. Part 3 Advice for Real Life
    1. 13 Dining Out on the Anti-Inflammation Diet
      1. The Perils of Fast Food
        1. Fast Fat, Calories, and Sodium
        2. What to Avoid
        3. Is There Anything Nutritious?
        4. Kids and Fast Food
      2. Fast-Casual Restaurants
      3. Sit-Down Fat
      4. Labeling Laws
    2. 14 Food Shopping Strategies
      1. Making a List
      2. Food Shopping Savvy
        1. The Produce Section
        2. The Bakery
        3. The Fish Counter
        4. The Meat Counter
        5. Whole Grains and Uncooked Beans
        6. The Cereal Aisle
        7. The Condiments Aisle
        8. Other Pantry Items
        9. The Dairy Section
        10. Eggs
        11. The Freezer
      3. Proceed with Caution
        1. Deli Don’ts
        2. Packaged and Convenience Foods
        3. The Candy Aisle
        4. The Snack Aisle
      4. Reading Nutrition Labels
        1. Nutrition Facts
        2. Serving Size
        3. Calories
        4. Calories from Fat
        5. Nutrients
        6. Percent Daily Values
      5. Nutrient Claims
      6. What About Genetically Modified Foods?
      7. Avoiding Food Contamination
      8. Checking for Certifications
      9. Conversion Guides
    3. 15 Supplements and Herbs
      1. Supplement Savvy
        1. Thunder God Vine
        2. Gamma-Linolenic Acid
        3. Fish Oil
        4. Valerian
        5. Other Botanicals
        6. Glucosamine and Chondroitin
        7. SAM-e
        8. Ginkgo
        9. Quercetin
        10. Antioxidants
      2. Hormones, Aging, and Inflammation
        1. Dehydroepiandrosterone
        2. Growth Hormone
        3. Melatonin
      3. What About Vitamins and Minerals?
      4. Keep Track of Everything You Take
  10. Part 4 Further Help
    1. 16 Reducing Stress
      1. Dealing with Stress
        1. Signs of Stress
        2. The Different Kinds of Stress
        3. Coping with Stress
      2. Meditation
        1. Using Meditation to Relax
        2. Relaxed Breathing
        3. Progressive Muscle Relaxation
        4. Yoga
        5. Deep-Breathing Exercises
      3. Getting Enough Sleep
      4. Smoking Cessation
        1. Five Keys for Quitting Smoking
        2. Questions to Think About
    2. 17 Exercise and Weight Control
      1. We Need to Get Moving
      2. Developing a Plan
        1. Measuring Activity
        2. What Intensity Level?
        3. Before You Begin
      3. Avoiding Injuries
        1. Getting Instruction
        2. Preventing Injury
        3. Stretching
      4. Strength Training
        1. Pump!
        2. Resistance Bands
        3. Pilates
      5. Walking Your Way to Health
        1. Getting More from Your Walk
        2. Don’t Overdo It
      6. Bicycling
      7. Fitting in Physical Activity
        1. At Home
        2. At Work
        3. At Play
        4. On the Road
    3. 18 Other Special and Popular Diets
      1. Weight-Loss Diets
        1. The South Beach Diet
        2. Eat, Drink, and Weigh Less
        3. Weight Watchers
      2. Other Popular Diets
        1. The Zone
        2. The Pritikin Diet
        3. The Ornish Diet (Eat More, Weigh Less)
        4. The Atkins Diet
        5. The Eat Right for Your Type Diet
        6. The GI (Glycemic Index) Diet
        7. The Sonoma Diet
      3. Diets for Special Needs
        1. The DASH Diet for Hypertension
        2. The American Heart Association Eating Plan
        3. The American Diabetes Association (ADA) Meal Plan
        4. The Gluten-Free Diet
        5. Corn Salsa
        6. Baba Ganoush
        7. Gluten-Free Taco Quesadillas
        8. Chicken Mole
        9. Scallop Kabobs
        10. Orange and Almond Rice
        11. Baked Apples
  11. Appendixes
    1. A Glossary
    2. B Resources
  12. Index