Table of Contents for Anti-Inflammation Diet


Part 1 All About Inflammation
1(44)
1 Understanding Inflammation
3(12)
What Is Inflammation?
4(1)
The Common Thread
4(1)
Inflammation and Aging
5(1)
Inflammation and C-Reactive Protein
6(2)
Where Does CRP Come From?
6(1)
CRP and Risk Factors for Heart Disease
6(1)
CRP Testing
7(1)
Medicine and Inflammation
8(2)
Statins and CRP
8(1)
NSAIDs
8(1)
Diabetes Drugs and CRP
9(1)
Steroids and CRP
9(1)
Reducing CRP
9(1)
The CRP/Diet Connection
10(1)
The Mediterranean Connection
11(4)
Balkan Bean Soup
13(1)
Bean and Squash Soup
14(1)
2 When Inflammation Is Out of Control
15(12)
Heart Disease
16(1)
Inflammation and Heart Attack
16(1)
Signs of Heart Disease
17(1)
Cancer
17(1)
Stroke
17(1)
Diabetes
18(1)
Inflammatory Bowel Disease
18(1)
Alzheimer's Disease
19(1)
Arthritis
20(2)
Osteoarthritis
20(1)
Rheumatoid Arthritis
21(1)
Gout
21(1)
Polymyalgia Rheumatica
22(1)
Allergies
22(1)
Acne
22(1)
Age-Related Macular Degeneration
23(1)
Other Autoimmune Diseases
23(1)
The Itises
24(3)
3 Fat Isn't Just Fat Anymore
27(18)
A Modern-Day Disease
28(2)
Why Are We Fat?
28(1)
Fat Shortens Life
28(1)
Fat and Inflammation
29(1)
Overweight Versus Obesity
30(3)
Measurements and Calculations
30(1)
BMI, Kids, and Teens
31(1)
Overweight and Malnourished
32(1)
Metabolic Syndrome
33(12)
Metabolic Syndrome and Inflammation
34(1)
Tackling Metabolic Syndrome
34(1)
Metabolic Syndrome, Inflammation, and Your Brain
34(2)
Mushroom Brown Rice Pilaf
36(1)
Curried Barley and Raisins
37(1)
Wild Rice Azteca
38(1)
Big Protein Red Quinoa Salad
39(1)
Bulgur and Black Bean Salad
40(1)
Spinach Pasta Salad
41(1)
Armenian Christmas Pudding
42(1)
No Butter! Apple Cranberry Pie
43(2)
Part 2 Diet and Inflammation
45(148)
4 Principles of the Anti-Inflammation Diet
47(14)
Principle 1 Eat a Variety of Wholesome Foods
48(1)
Principle 2 Eat Only Unsaturated Fats
48(4)
Fats 101
48(2)
Saturated Fats
50(1)
The Worst of the Lot: Trans Fats
50(1)
Monounsaturated Fats
51(1)
The Polys
51(1)
Principle 3 Eat One Good Omega-3 Daily
52(3)
Principle 4 Eat Lots of Whole Grains
55(1)
Principle 5 Eat Healthy Sources of Protein
56(1)
Principle 6 Eat Plenty of Fruits and Vegetables
57(1)
Principle 7 Eliminate Refined and Processed Foods
58(1)
A Note About Alcohol
58(1)
Fiber, Sugar, and Cholesterol
58(3)
5 How the Diet Works
61(14)
The Healthy Eating Pyramid
62(2)
Climbing the Pyramid
63(1)
The Anti-Inflammation Diet and the Pyramid
64(1)
Who Should Follow the Anti-Inflammation Diet?
64(1)
Maintain a Healthy Weight
65(1)
Consume Antioxidant-Rich Carbs
66(1)
Eat Heart-Healthy Omega-3 Fatty Acids
66(1)
Get Plenty of Phytochemicals
67(1)
Avoid Eating Trigger Foods
67(1)
Eliminate Inflammatory Foods
68(7)
Avocado Salad Dressing
69(1)
Japanese Carrot Salad Dressing
70(1)
Black Soybean Salad
71(1)
Salmon with Capers
72(1)
Spaghetti with Turkey Meat Sauce
73(1)
Green Tea Slushie
74(61)
6 The Facts on Fats
75(12)
Eat Only Good Fats
76(1)
Terrible Trans Fats
76(2)
Trans Fats Banned
16(61)
Avoiding Trans Fats
77(1)
Choose Good Oils
78(3)
Olive Oil
19(61)
Canola Oil
80(1)
Flaxseed Oil
81(1)
Nut Oils
81(1)
Baking? Think Fruit
81(6)
Guacamole Hummus
84(1)
Lemon Pepper Roasted Potatoes
85(1)
Pineapple Banana Bread
86(1)
7 Outstanding Omega-3s
87(18)
Fish
88(3)
Toxins, Mercury, and Other Concerns
89(1)
Fish Safety Tips
90(1)
Fish Oil
91(1)
Flaxseeds
91(1)
Walnuts
92(1)
Oils
92(1)
Plants
93(1)
Poultry, Meats, and Dairy
93(1)
New Omega-3 Products
94(11)
Spinach Salad with Oranges and Walnuts
95(1)
Granny's Tuna Salad
96(1)
Cannery Row Soup
97(1)
Rockport Fish Chowder
98(1)
Turkey Loaf with Flax
99(1)
Baked Trout
100(1)
Fish Veronique
101(1)
Roasted Butternut Squash with Apples
102(1)
Flax Fried Rice
103(2)
8 Great Grains
105(18)
What Are Whole Grains?
106(2)
Whole-Grain Anatomy
106(1)
Getting to Know Whole Grains
106(2)
Fiber-Rich Grains
108(1)
Whole Grains: From A to W
108(8)
Amaranth
108(1)
Barley
109(1)
Buckwheat
109(1)
Bulgur
110(1)
Corn
110(1)
Flax
111(1)
Millet
111(1)
Oats
112(1)
Quinoa
112(1)
Rice
113(1)
Sorghum
114(1)
Spelt
114(1)
Triticale
114(1)
Wheat
115(1)
Wild Rice
115(1)
Adding Whole Grains to Your Menu
116(7)
Oatmeal Mix
117(1)
Strawberry Banana Oatmeal
118(1)
Fresh Corn Salsa
119(1)
Kasha Pilaf
120(1)
Banana Chocolate-Chip Coconut Muffins
121(1)
Apple Pie Spiced Popcorn
122(1)
9 Protein Pointers
123(26)
Protein: The Basics
124(1)
Animal Proteins
124(2)
Meat and Poultry
124(1)
Bison
125(1)
Eggs
125(1)
Milk Products
126(1)
Plants and Protein
126(23)
Soy Proteins
127(4)
Legumes
131(1)
Nuts
132(2)
Soy Nuts
134(1)
Shrimp Scampi
135(1)
Grilled Chicken Salad
136(1)
Crunchy Crab Salad
137(1)
Tuna Wrap
138(1)
Turkey BLT Wrap
139(1)
Salmon Melt
140(1)
Buffalo-Style Broiled Shrimp
141(1)
Grilled Fish Tacos
142(1)
Quick Mexican Pizza
143(1)
Mexican-Style Eggs Benedict
144(1)
Huevos Ranchero Wraps
145(1)
California Scramble
146(1)
Chili
147(2)
10 Fantastic Fruits and Vegetables
149(16)
Fruits, Vegetables, and Inflammation
150(1)
Produce and Disease
150(1)
Fruit and Vegetable Nutrition
151(5)
Vitamins and Minerals
152(1)
Fantastic Fiber
152(1)
Powerful Phytochemicals
153(3)
Colorful Fruit and Vegetables
156(1)
How Many a Day?
156(3)
Filling Up on Fruit
157(1)
Filling Up on Vegetables
158(1)
Grilling Fruits and Vegetables
159(6)
Simple Smoothie
162(1)
Breakfast Banana Royale
163(1)
Roasted Sweet Potatoes
164(1)
11 Eliminating Processed and Refined Foods
165(18)
The Perils of Processed and Refined Foods
166(1)
Processed Foods and Insulin Resistance
166(2)
The Glycemic Index
167(1)
Avoiding High-GI Foods
167(1)
Identifying Processed and Refined Foods
168(1)
Salt
168(2)
Sugar
170(1)
Food Additives
171(1)
Pesticides
172(1)
Soft Drinks
173(1)
The Miracle of Water
173(1)
The Virtues of Organic Foods
174(9)
Banana Pancakes
177(1)
Homemade Granola Bars
178(1)
Mini Fruit Kabobs with Chocolate Dip
179(1)
Yogurt Pops
180(1)
Peanut Butter and Apple Panino
181(2)
12 Your Lifetime Nutritional Needs
183(10)
Your Changing Nutritional Needs
184(1)
Obesity in Children and Teens
185(1)
Nutrition and Aging
186(5)
Making Adjustments
187(1)
Nutrition for Seniors
188(2)
Other Factors to Consider
190(1)
MyPlate for Older Adults
191(2)
Part 3 Advice for Real Life
193(46)
13 Dining Out on the Anti-Inflammation Diet
195(12)
The Perils of Fast Food
196(5)
Fast Fat, Calories, and Sodium
196(1)
What to Avoid
197(1)
Is There Anything Nutritious?
198(2)
Kids and Fast Food
200(1)
Fast-Casual Restaurants
201(1)
Sit-Down Fat
202(2)
Labeling Laws
204(3)
14 Food Shopping Strategies
207(18)
Making a List
208(1)
Food Shopping Savvy
209(3)
The Produce Section
209(1)
The Bakery
209(1)
The Fish Counter
209(1)
The Meat Counter
210(1)
Whole Grains and Uncooked Beans
210(1)
The Cereal Aisle
210(1)
The Condiments Aisle
210(1)
Other Pantry Items
211(1)
The Dairy Section
211(1)
Eggs
211(1)
The Freezer
212(1)
Proceed with Caution
212(1)
Deli Don'ts
212(1)
Packaged and Convenience Foods
212(1)
The Candy Aisle
213(1)
The Snack Aisle
213(1)
Reading Nutrition Labels
213(5)
Nutrition Facts
214(1)
Serving Size
214(1)
Calories
215(1)
Calories from Fat
215(1)
Nutrients
216(1)
Percent Daily Values
217(1)
Nutrient Claims
218(2)
What About Genetically Modified Foods?
220(1)
Avoiding Food Contamination
221(1)
Checking for Certifications
221(1)
Conversion Guides
222(3)
15 Supplements and Herbs
225(14)
Supplement Savvy
226(7)
Thunder God Vine
227(1)
Gamma-Linolenic Acid
227(1)
Fish Oil
228(1)
Valerian
228(1)
Other Botanicals
229(1)
Glucosamine and Chondroitin
230(1)
SAM-e
231(1)
Ginkgo
231(1)
Quercetin
232(1)
Antioxidants
232(1)
Hormones, Aging, and Inflammation
233(2)
Dehydroepiandrosterone
233(1)
Growth Hormone
234(1)
Melatonin
235(1)
What About Vitamins and Minerals?
235(1)
Keep Track of Everything You Take
236(3)
Part 4 Further Help
239(44)
16 Reducing Stress
241(14)
Dealing with Stress
242(1)
Signs of Stress
242(1)
The Different Kinds of Stress
242(1)
Coping with Stress
243(1)
Meditation
243(5)
Using Meditation to Relax
244(1)
Relaxed Breathing
245(1)
Progressive Muscle Relaxation
245(1)
Yoga
246(1)
Deep-Breathing Exercises
247(1)
Getting Enough Sleep
248(1)
Smoking Cessation
249(6)
Five Keys for Quitting Smoking
249(3)
Questions to Think About
252(3)
17 Exercise and Weight Control
255(14)
We Need to Get Moving
256(1)
Developing a Plan
256(3)
Measuring Activity
256(1)
What Intensity Level?
257(1)
Before You Begin
258(1)
Avoiding Injuries
259(1)
Getting Instruction
259(1)
Preventing Injury
260(1)
Stretching
260(1)
Strength Training
260(3)
Pump!
261(1)
Resistance Bands
262(1)
Pilates
263(1)
Walking Your Way to Health
263(2)
Getting More from Your Walk
263(1)
Don't Overdo It
264(1)
Bicycling
265(1)
Fitting in Physical Activity
266(3)
At Home
266(1)
At Work
266(1)
At Play
267(0)
On the Road
267(1)
18 Other Special and Popular Diets
269(14)
Weight-Loss Diets
270(1)
The South Beach Diet
210(1)
Eat, Drink, and Weigh Less
210(1)
Weight Watchers
210(61)
Other Popular Diets
271(1)
The Zone
211(1)
The Pritikin Diet
211(1)
The Ornish Diet (Eat More, Weigh Less)
211(61)
The Atkins Diet
212
The Eat Right for Your Type Diet
212(1)
The GI (Glycemic Index) Diet
212(1)
The Sonoma Diet
212(60)
Diets for Special Needs
272(1)
The DASH Diet for Hypertension
273(1)
The American Heart Association Eating Plan
273
The American Diabetes Association (ADA) Meal Plan
274(1)
The Gluten-Free Diet
274(2)
Corn Salsa
276(1)
Baba Ganoush
277(1)
Gluten-Free Taco Quesadillas
278(1)
Chicken Mole
279(1)
Scallop Kabobs
280(1)
Orange and Almond Rice
281(1)
Baked Apples
282(1)
Appendixes
A Glossary 283(8)
B Resources 291(6)
Index 297