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

Part 1 All About Inflammation

1 Understanding Inflammation

What Is Inflammation?

The Common Thread

Inflammation and Aging

Inflammation and C-Reactive Protein

Where Does CRP Come From?

CRP and Risk Factors for Heart Disease

Medicine and Inflammation

Statins and CRP

Diabetes Drugs and CRP

Steroids and CRP

The CRP/Diet Connection

The Mediterranean Connection

Balkan Bean Soup

Bean and Squash Soup

2 When Inflammation Is Out of Control

Inflammation and Heart Attack

Signs of Heart Disease

Inflammatory Bowel Disease

Alzheimer’s Disease

Osteoarthritis

Rheumatoid Arthritis

Polymyalgia Rheumatica

Age-Related Macular Degeneration

Other Autoimmune Diseases

The Itises

3 Fat Isn’t Just Fat Anymore

A Modern-Day Disease

Why Are We Fat?

Fat Shortens Life

Fat and Inflammation

Overweight Versus Obesity

Measurements and Calculations

BMI, Kids, and Teens

Overweight and Malnourished

Metabolic Syndrome

Metabolic Syndrome and Inflammation

Tackling Metabolic Syndrome

Metabolic Syndrome, Inflammation, and Your Brain

Mushroom Brown Rice Pilaf

Curried Barley and Raisins

Wild Rice Azteca

Big Protein Red Quinoa Salad

Bulgur and Black Bean Salad

Spinach Pasta Salad

Armenian Christmas Pudding

No Butter! Apple Cranberry Pie

Part 2 Diet and Inflammation

4 Principles of the Anti-Inflammation Diet

Principle 1: Eat a Variety of Wholesome Foods

Principle 2: Eat Only Unsaturated Fats

Saturated Fats

The Worst of the Lot: Trans Fats

Monounsaturated Fats

Principle 3: Eat One Good Omega-3 Daily

Principle 4: Eat Lots of Whole Grains

Principle 5: Eat Healthy Sources of Protein

Principle 6: Eat Plenty of Fruits and Vegetables

Principle 7: Eliminate Refined and Processed Foods

A Note About Alcohol

Fiber, Sugar, and Cholesterol

5 How the Diet Works

The Healthy Eating Pyramid

Climbing the Pyramid

The Anti-Inflammation Diet and the Pyramid

Who Should Follow the Anti-Inflammation Diet?

Maintain a Healthy Weight

Consume Antioxidant-Rich Carbs

Eat Heart-Healthy Omega-3 Fatty Acids

Get Plenty of Phytochemicals

Avoid Eating Trigger Foods

Eliminate Inflammatory Foods

Avocado Salad Dressing

Japanese Carrot Salad Dressing

Black Soybean Salad

Salmon with Capers

Spaghetti with Turkey Meat Sauce

Green Tea Slushie

6 The Facts on Fats

Eat Only Good Fats

Terrible Trans Fats

Trans Fats Banned

Avoiding Trans Fats

Choose Good Oils

Baking? Think Fruit

Guacamole Hummus

Lemon Pepper Roasted Potatoes

Pineapple Banana Bread

7 Outstanding Omega-3s

Toxins, Mercury, and Other Concerns

Fish Safety Tips

Poultry, Meats, and Dairy

New Omega-3 Products

Spinach Salad with Oranges and Walnuts

Granny’s Tuna Salad

Cannery Row Soup

Rockport Fish Chowder

Turkey Loaf with Flax

Fish Veronique

Roasted Butternut Squash with Apples

Flax Fried Rice

What Are Whole Grains?

Whole-Grain Anatomy

Getting to Know Whole Grains

Fiber-Rich Grains

Whole Grains: From A to W

Adding Whole Grains to Your Menu

Strawberry Banana Oatmeal

Fresh Corn Salsa

Banana Chocolate-Chip Coconut Muffins

Apple Pie Spiced Popcorn

9 Protein Pointers

Protein: The Basics

Animal Proteins

Meat and Poultry

Milk Products

Plants and Protein

Shrimp Scampi

Grilled Chicken Salad

Crunchy Crab Salad

Turkey BLT Wrap

Buffalo-Style Broiled Shrimp

Grilled Fish Tacos

Quick Mexican Pizza

Mexican-Style Eggs Benedict

Huevos Ranchero Wraps

California Scramble

10 Fantastic Fruits and Vegetables

Fruits, Vegetables, and Inflammation

Produce and Disease

Fruit and Vegetable Nutrition

Vitamins and Minerals

Fantastic Fiber

Powerful Phytochemicals

Colorful Fruit and Vegetables

How Many a Day?

Filling Up on Fruit

Filling Up on Vegetables

Grilling Fruits and Vegetables

Simple Smoothie

Breakfast Banana Royale

Roasted Sweet Potatoes

11 Eliminating Processed and Refined Foods

The Perils of Processed and Refined Foods

Processed Foods and Insulin Resistance

The Glycemic Index

Avoiding High-GI Foods

Identifying Processed and Refined Foods

The Miracle of Water

The Virtues of Organic Foods

Banana Pancakes

Homemade Granola Bars

Mini Fruit Kabobs with Chocolate Dip

Peanut Butter and Apple Panino

12 Your Lifetime Nutritional Needs

Your Changing Nutritional Needs

Obesity in Children and Teens

Nutrition and Aging

Making Adjustments

Nutrition for Seniors

Other Factors to Consider

MyPlate for Older Adults

Part 3 Advice for Real Life

13 Dining Out on the Anti-Inflammation Diet

The Perils of Fast Food

Fast Fat, Calories, and Sodium

What to Avoid

Is There Anything Nutritious?

Kids and Fast Food

Fast-Casual Restaurants

14 Food Shopping Strategies

Food Shopping Savvy

The Produce Section

The Fish Counter

The Meat Counter

Whole Grains and Uncooked Beans

The Cereal Aisle

The Condiments Aisle

Other Pantry Items

The Dairy Section

Proceed with Caution

Deli Don’ts

Packaged and Convenience Foods

The Candy Aisle

The Snack Aisle

Reading Nutrition Labels

Nutrition Facts

Calories from Fat

Percent Daily Values

Nutrient Claims

What About Genetically Modified Foods?

Avoiding Food Contamination

Checking for Certifications

Conversion Guides

15 Supplements and Herbs

Supplement Savvy

Thunder God Vine

Gamma-Linolenic Acid

Other Botanicals

Glucosamine and Chondroitin

Hormones, Aging, and Inflammation

Dehydroepiandrosterone

Growth Hormone

What About Vitamins and Minerals?

Keep Track of Everything You Take

Part 4 Further Help

16 Reducing Stress

Dealing with Stress

Signs of Stress

The Different Kinds of Stress

Coping with Stress

Using Meditation to Relax

Relaxed Breathing

Progressive Muscle Relaxation

Deep-Breathing Exercises

Getting Enough Sleep

Smoking Cessation

Five Keys for Quitting Smoking

Questions to Think About

17 Exercise and Weight Control

We Need to Get Moving

Developing a Plan

Measuring Activity

What Intensity Level?

Before You Begin

Avoiding Injuries

Getting Instruction

Preventing Injury

Strength Training

Resistance Bands

Walking Your Way to Health

Getting More from Your Walk

Don’t Overdo It

Fitting in Physical Activity

18 Other Special and Popular Diets

Weight-Loss Diets

The South Beach Diet

Eat, Drink, and Weigh Less

Weight Watchers

Other Popular Diets

The Pritikin Diet

The Ornish Diet (Eat More, Weigh Less)

The Atkins Diet

The Eat Right for Your Type Diet

The GI (Glycemic Index) Diet

The Sonoma Diet

Diets for Special Needs

The DASH Diet for Hypertension

The American Heart Association Eating Plan

The American Diabetes Association (ADA) Meal Plan

The Gluten-Free Diet

Gluten-Free Taco Quesadillas

Scallop Kabobs

Orange and Almond Rice