Anti-Inflammatory Diet for Dummies

Title Page
Copyright Page
Table of Contents
Introduction
	About This Book
	Foolish Assumptions
	Icons Used in This Book
	Where to Go from Here
Part 1 Taking the Mystery Out of Inflammation
	Chapter 1 Inflammation, Food, and You
		Defining What Inflammation Is
			Understanding how the immune system responds
			Seeing where inflammation goes wrong
			Differentiating between acute and chronic inflammation
			Gut reactions: Linking food, digestion, and the immune system
		Treating Your Symptoms with Nutrition
			Creating a diet that works for you
			Eating right for long-term benefits
		Supplementing Your Diet with an Anti-Inflammation Lifestyle
	Chapter 2 Understanding How Food Can Be Your Body’s Enemy
		Defining Toxic Foods
		Looking at Allergies and Specific Sensitivities
			Understanding food allergies and sensitivities
			Addressing lactose intolerance
			Confronting sugar and caffeine sensitivity
			Watching wheat: Looking at celiac disease and gluten sensitivity
		Getting Tested for Allergies and Sensitivities
		Working within Your Food Limits to Avoid Inflammation
		Understanding the Role of Environmental Toxicity
		Eating Clean to Ward Off Inflammation
	Chapter 3 Determining Inflammation’s Role in Chronic Diseases
		Understanding Chronic Diseases
		Connecting Heart Disease, Obesity, and Diabetes to Inflammation
			Heart disease: Affecting heart function
			Obesity: Adding extra pounds
			Diabetes: Wreaking havoc with your blood sugar
		Striking the Brain: Neurodegenerative Disease and Inflammation
			Examining Alzheimer’s disease
			Probing Parkinson’s disease
			Investigating amyotrophic lateral sclerosis (ALS)
			Assessing Huntington’s disease
		Contributing to Cancer
		Altering the Mind with Inflammation
			Examining depression
			Looking closer at bipolar disorder
			Eyeing schizophrenia
		Asthma: Inflaming the Lungs
		Disrupting Your Digestive System
		Knocking Your Immune System Off-Kilter
			Getting to know lupus
			Arthritis: Making your joints ache
			Nerve attacks: Linking inflammation to multiple sclerosis
Part 2 Deciphering Anti-Inflammatory Nutrition
	Chapter 4 Filling Your Plate to Fight Inflammation
		Following Recommendations for Good and Bad Food Categories
		Adapting General Food Recommendations for Your Needs
			Herbs and spices: Going beyond the five food groups
			Creating the anti-inflammatory food pyramid
		Finding your way to fermented foods
		Implementing the Anti-Inflammation Plan
	Chapter 5 Making the Right Diet Choice for You
		Taking a Closer Look at Diets and Making Them Work
		Reducing Carbs — The Ketogenic Diet
			Considering what it is and how it works
			Taking the inflammation out
		Eating like a Caveman (or Cavewoman) — The Paleo Diet
			Making sure it’s right for you
			Keeping inflammation out of it
		Giving Up Animals — Vegetarian and Vegan Lifestyle
			Warding off the stereotypes
			Making the right choices
	Chapter 6 Feeling the Love (or Hate) in Fats
		Getting the Message: Fat, Inflammation, and Cell Signals
		Exploring Different Kinds of Fat
			Identifying unsaturated fats
			Seeing the bad in (most) saturated fats
			The worst of the bunch: Avoiding trans fats
		Identifying the Best Fat Sources
			Getting your fair share of essential fatty acids: Omega-3 and omega-6
			Getting to the meat of the issue: Animal fats
			Finding other good fats in your diet
	Chapter 7 Conquering Carbohydrates
		Understanding the Role of Carbohydrates
		Types of Carbs: Comparing Simple and Complex Carbohydrates
		Keeping Carbs in Check to Help Inflammation
			The not-so-simple truth about simple carbs
			Steering clear of refined carbs
			Watching for the sugar rush: The glycemic index and glycemic load
			Going complex and unrefined
			Calculating your carb needs
		Choosing Your Carb Sources
			Adding great grains to your diet
			Stocking up on the right fruits and veggies
			Checking the labels on packaged foods
	Chapter 8 Getting the Right Kinds of Protein
		Looking at Protein’s Role in the Body
		Considering Your Protein Sources
			A meat-eater’s menu: Including animal sources
			Taking it to the sea: Fish and seafood
			Trying the vegetarian variety
		Getting the Balance Right
	Chapter 9 Indulging in Sweets
		Connecting Sugars and Sweeteners to Inflammation
			Artificial sweeteners
			Refined sugars
			Natural sweeteners
		Eating Less Sugar
		Giving In to Your Sweet Tooth
			Getting natural sugars from fruit
			Finding ways to enjoy processed sweets
Part 3 Enjoying Recipes for Less Inflammation and Better Health
	Chapter 10 Starting the Day off Right: Unbeatable Breakfasts
		Simple Starts: Smoothies and Yogurts
		Sweetening Toasts, Cereals, and More
		Enjoying Savory Egg Breakfasts
	Chapter 11 Something on the Side: Appetizers and Snacks
		Making Dips Everyone Enjoys
		Choosing Vegan Cheeses for Cheesy Appetizers
		Whipping Up Seafood Starters
		Enjoying Stuffed Starters and Wraps
		Setting Out Simple Snacks
	Chapter 12 Bringing Out the Bowls: Soups
		Finding Variety in Vegetarian Soups
		Making Soups with an Asian Twist
		Cooking Some Hearty Chicken Soup
	Chapter 13 Keeping It Light: Salads
		Starring Greens and Other Veggies
		Making a Meal of Salads with Meat or Seafood
		Fixing Bean Salads
	Chapter 14 Making the Main Course: Basic Entrees
		Packing Vegetarian Dishes Full of Flavor
		Serving Up Poultry and Seafood Entrees
	Chapter 15 Cranking Your Entrees Up a Notch
		Making Main Dishes Special
		Preparing Vegetarian Entrees that Pop
	Chapter 16 Topping It Off: Desserts
		Refreshing Desserts: Smoothies, Parfaits, and More
		Going Traditional with Cookies, Rice Pudding, and Baked Fruit Desserts
		Satisfying Your Craving for Chocolate
Part 4 Living an Anti-Inflammatory Lifestyle
	Chapter 17 Making Home Cooking Less Inflammatory
		Stocking an Anti-Inflammatory Kitchen
			Flour, sugar, and other baking supplies
			Fats and cooking oils
			Dry goods
			Canned foods
			Refrigerated items
			Fruits and vegetables
			Beverages
		Choosing the Right Cooking Methods
			Baking meats, veggies, and more
			Steaming things up
			Poaching delicate foods
			Healthy frying methods
			Other methods: Grilling, broiling, and microwaving
		Making Favorite Dishes Less Inflammatory
			Using this for that: Healthy substitutions in main dishes and sides
			Staying sweet
	Chapter 18 Keeping Your Cool When Dining Out
		Choosing a Restaurant
		Planning Your Order
			Reading menus and nutritional information
			Considering substitutions and special orders
		Finding Anti-Inflammatory Foods at Restaurants
			Choosing appetizers and main courses
			Drinking for health
			Getting your just (and good-for-you) desserts
		Exploring Food Options by Restaurant Type
			Deciding on fast food
			Choosing ethnic fare
		Keeping Portions Under Control
	Chapter 19 Looking at Prescription-Drug Alternatives and Supplements
		Treating Inflammation with Over-the- Counter Medication
			Exploring how anti-inflammatory drugs work
			Navigating your way through over-the-counter drugs
			Using aspirin for heart disease: Take two and call me in the morning
		Pointing to the Positive Side of Probiotics
			Examining how probiotics work
			Raising the levels of “good” bacteria
		Using Dietary Supplements to Fill in the Nutritional Gaps
			Taking vitamins as a defense against inflammation
			Finding the benefits of fish oil tablets
			Getting a boost from mighty magnesium
			Taking herbal supplements and spices
		Choosing Dietary Supplements Wisely
			Getting some professional guidance
			Understanding labels
			Considering quality standards
	Chapter 20 Making Strides against Inflammation
		Fighting Inflammation with Cardiovascular Activity
			Starting off simply with walking and swimming
			Get it going good: Stimulating exercises
			Slowing it down: Relaxing moves
		Finding Stress Relief in Meditation and Yoga
			Centering yourself through meditation
			Going with the flow: Enjoying yoga
Part 5 The Part of Tens
	Chapter 21 Ten Benefits of Stopping Inflammation in Its Tracks
		Making You Feel Happier
		Staying Sharp
		Lowering Your Risk of Heart and Cardiovascular Disease
		Decreasing Your Cholesterol Levels
		Decreasing Your Risk of Diabetes and Metabolic Syndrome
		Losing Weight
		Strengthening Your Bones
		Decreasing Your Risk of Autoimmune Disorders
		Affecting Risk and Ability to Fight Cancer
		Improving Fertility
	Chapter 22 Ten Inflammation-Fighting Foods
		Salmon
		Flaxseeds
		Blueberries
		Natural Almonds
		Mushrooms
		Broccoli
		Quinoa
		Brussels Sprouts
		Onions
		Green Tea
	Chapter 23 Ten Anti-Inflammatory Supplements and Herbs
		Omega-3 Fatty Acids: Mixed EPA and DHA from Fish Oils
		Ginger
		Turmeric/Curcumin
		NAC (N-Acetyl Cysteine)
		Zinc
		Boswellia
		Vitamin D
		Vitamin C
		Papain
		Coenzyme Q10
Appendix A Metric Conversion Guide
Index
EULA