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Title Page
Copyright Page
Is Your Problem Inflammation?
Why I Focus on Diet
The Anti-Inflammation Diet
Part One: What should I buy? (Buy natural)
1. Buy natural.
2. Avoid vegetable oils.
3. Buy healthy oils.
4. Kick your sugar addiction.
5. Don’t be fooled: sugar is sugar.
6. Treat carbs as sugar—They are!
7. Don’t buy artificial sweeteners.
8. Avoid foods containing MSG.
9. Avoid free glutamate.
10. Avoid foods containing MSG—Especially if you’re a vegetarian.
11. Avoid foods containing MSG—Especially with alcohol.
12. Want your umami.
13. Don’t buy foods that lie to you.
14. Buy foods that vary in shape, color, and size whenever possible.
15. Pay more.
16. Shop for nutrition.
17. Always read ingredients.
18. Make smart deli decisions
19. Buy more vegetables and fewer fruits.
20. Buy fresh vegetables, not frozen or canned.
21. Don’t buy your kids sugary foods.
22. Avoid (most) fruit juice.
23. Go to the store twice a week, minimum.
24. Skip the skim.
25. Buy free-range eggs, especially if you’re a vegetarian.
26. Buy raw milk and cheeses.
27. Buy yoghurt.
28. Buy naturally fermented pickles, sauerkraut, kombucha, and kimchee.
29. Don’t think tofu is a health food.
30. Buy sprouted-grain breads.
31. Buy truly free-range animal products.
32. Meats with bone and skin are better than boneless and skinless.
33. Know the provenance of your food.
34. Buy local and seasonal.
35. Buy quality sauces and salsa.
36. Buy quality condiments.
37. Don’t buy foods that make health claims.
38. Buy smart desserts.
39. Get great food free: Grow your own!
Part Two: How Should I Cook? (According to tradition)
40. Cook according to tradition.
41. Read one really good cookbook from cover to cover.
42. Involve your kids.
43. Use the right fats and oils for the right jobs.
44. Use fat and salt on veggies.
45. Make a BIG, colorful salad, and dress it right.
46. Steam and stir-fry vegetables.
47. Cook meat gently.
48. Make bone broth.
49. Explore different cuisines.
50. Cook a variety of meats.
51. Explore different cooking techniques.
52. Learn online.
53. Avoid crummy recipes.
54. Cook eggs gently.
55. Make sauerkraut.
56. Eat raw fish.
57. Avoid protein drinks.
58. Make your own salad dressing.
59. Make soup.
60. Become a flavor junkie.
61. Don’t cook. Find ready-to-eat foods made only with natural ingredients.
62. Eat liver.
63. Don’t make a meal out of sugar.
64. Eat bitter things.
65. Don’t cook dinner every night.
66. Buy good knives and keep them sharp.
67. Make your kitchen a nice place to work.
68. Save the fat.
69. Add fresh herbs later than dried.
70. Sprout whole grains and beans.
71. Eat pickles with meals.
Part Three: How should I eat? (Eat Mindfully)
72. Surround yourself with foodies.
73. Focus on the nutrients, not the calories.
74. Don’t snack.
75. Eat meals.
76. Enjoy pizza, cheeseburgers, and beer.
77. Plan for chaos.
78. Don’t waste good food.
79. Don’t depend on others to feed your children right.
80. Keep meal routines exciting.
81. To be sexier, eat sexy foods.
82. Eat wild, not farmed.
83. Eat with good intention.
84. Make veggies more filling.
85. Include fat early in the meal.
86. Put carbs in their proper place.
87. Rethink fast food.
88. Eat for your grandchildren’s health.
89. If you can’t get free-range, consider cutting your meat consumption.
90. Enjoy your salt.
91. Limit caffeine to 2 cups a day.
92. Replace soda with kombucha.
93. Make a dinner date with your whole family.
94. Don’t be a tourist in your own town.
95. Don’t fall for fake authentic.
96. Know that organic doesn’t equal healthy.
97. Entertain.
Doctor’s Orders
98. Know your risk for diabetes.
99. Rethink cancer.
100. Get your blood sugar level checked.
101. Know what your cholesterol numbers really mean.
102. Get your HDL numbers up.
103. Forget the idea that saturated fat and cholesterol are bad for you.
104. Get your vitamin D level checked.
105. Be wary of cholesterol-lowering medication.
106. Be wary of bone-density pills.
107. Take pain seriously.
108. Rethink heartburn.
109. Rethink arthritis.
110. Rethink headaches.
111. Avoid antibacterial soaps.
112. Don’t expect most supplements to do very much.
113. Exercise—just do it.
114. Do yoga before breakfast.
115. Get your heart rate up.
116. Exercise anaerobically.
117. Learn to dance.
118. Sleep.
The Traditional Diet Pyramid
Healthy Shopping List
Foods to scratch off your shopping list
Menu Suggestions
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