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Index
Title Page
Copyright Page
Dedication
Foreword
Acknowledgements
Introduction
Introduction to the Revised Edition
The Prevalence of Some Inflammatory Diseases in North America
PART I - The Inflammation-Disease Connection
CHAPTER 1 - Meet the Inflammation Syndrome
The Inflammation Syndrome
Recognizing Inflammatory Disorders
The Prevalence of Inflammation
CHAPTER 2 - Your Inflammation Triggers
Inflammation Triggers
CHAPTER 3 - The Dietary Causes of Inflammation
Pro- and Anti-Inflammatory Counterbalances
The Pro-Inflammatory Pathway . . . But Not Always
The Anti-Inflammatory Pathway
Skewing the Balance with Trans Fats
Interesterified Fats—Worse Than Trans Fats
Troublesome Enzymes in the Omega-6 and Omega-3 Pathways
Free Radicals, Antioxidants, and Inflammation
CHAPTER 4 - Correcting a Diet That’s Out of Balance
Nutrients as the Building Blocks of Health
Rediscovering Our Original Diet
Evolutionary vs. Modern Diets
The Turning Points in Our Diet
CHAPTER 5 - What’s Wrong with Anti-Inflammatory Drugs
Anti-Inflammatory Drugs and Their Hazards
PART II - The AI Diet Plan
CHAPTER 6 - Fourteen Steps to Fight the Inflammation Syndrome
Jack’s AI Step 1: Eat a Variety of Fresh and Whole Foods
Jack’s AI Step 2: Eat More Fish, Especially Coldwater Varieties
Jack’s AI Step 3: Eat Lean Meat from Free-Range or Grass-Fed Animals
Jack’s AI Step 4: Eat a Lot of High-Fiber, Nonstarchy Vegetables and Fruits
Jack’s AI Step 5: Use More Spices and Herbs to Flavor Foods
Jack’s AI Step 6: Use Only Healthy Oils for Cooking
Jack’s AI Step 7: When Thirsty, Opt for Water and Other Natural Beverages
Jack’s AI Step 8: Snack on Nuts and Seeds
Jack’s AI Step 9: Eat Organically Produced Foods as Much as You Can Afford To
Jack’s AI Step 10: Identify and Avoid Food Allergens
Jack’s AI Step 11: Avoid Conventional Cooking Oils
Jack’s AI Step 12: Strictly Limit Sugars and Sugary Foods
Jack’s AI Step 13: Limit Your Intake of Refined Grains
Jack’s AI Step 14: Consider Reducing Your Intake of Dairy Foods
You Will Likely Lose Weight Following Jack’s AI Diet Plan
CHAPTER 7 - The AI Diet Menu Plans and Recipes
The AI Diet Plan Meals
Dinner Main Courses
Curry Dishes
Side Dishes
Lunch Meals
Breakfasts
Sample Two-Week-Long Meal Plan
Beverages, Snacks, and Desserts
PART III - The AI Supplement Plan
CHAPTER 8 - Good Fats That Rev Up Your Body’s Natural Anti-Inflammatories
Omega-3 Fish Oils
Gamma-Linolenic Acid
Olive Oil
CHAPTER 9 - The Power of Anti-Inflammatory Herbs
Curcumin
Pycnogenol
Boswellia
Ginger
Digestive Enzymes
Resveratrol
Other Natural Anti-Inflammatory Supplements
CHAPTER 10 - The Anti-Inflammatory Benefits of a Multivitamin Supplement
Some of the Benefits of a Multivitamin
Recommended Multivitamin Supplements
CHAPTER 11 - Glucosamine, Chondroitin, and Other Supplements for Osteoarthritis
The Basics of Cartilage
The Research on Glucosamine and Chondroitin
The Controversial GAIT Study
Other Supplements That Help with Osteoarthritis
PART IV - Putting Anti-Inflammation Syndrome Nutrients to Work for You
CHAPTER 12 - The Inflammation Syndrome, Diseases, and Specific Conditions
Age-Related Wear and Tear
Allergies, Food
Allergies, Inhalant
Alzheimer’s Disease
Arthritis, Osteoarthritis
Arthritis, Rheumatoid
Asthma
Athletic and Other Injuries
Cancer
Chronic Obstructive Pulmonary Disease
Coronary Artery (Heart) Disease
Dental Inflammation
Diabetes and Prediabetes
Fatigue and Chronic Fatigue Syndrome
Fibromyalgia
Gastritis, Ulcers, and Stomach Cancer
Hepatitis
Infections
Irritable Bowel Syndrome
Lupus Erythematosus
Multiple Sclerosis
Overweight and Obesity
Skin Disorders
Sjögren’s Syndrome
AFTERWORD
INDEX
APPENDIX A - Medical Tests to Assess Inflammation
APPENDIX B - Sources of Anti-Inflammatory Products
SELECTED REFERENCES
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