The Anti-Inflammation Diet by Cannon, Christopher P. -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Dedication Contents Foreword Introduction 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 CRP Testing

Medicine and Inflammation

Statins and CRP NSAIDs Diabetes Drugs and CRP Steroids and CRP Reducing CRP

The CRP/Diet Connection The Mediterranean Connection

Balkan Bean Soup Bean and Squash Soup

2: When Inflammation Is Out of Control

Heart Disease

Inflammation and Heart Attack Signs of Heart Disease

Cancer Stroke Diabetes Inflammatory Bowel Disease Alzheimer’s Disease Arthritis

Osteoarthritis Rheumatoid Arthritis Gout Polymyalgia Rheumatica

Allergies Acne 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

Fats 101 Saturated Fats The Worst of the Lot: Trans Fats Monounsaturated Fats The Polys

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

Olive Oil Canola Oil Flaxseed Oil Nut Oils

Baking? Think Fruit

Guacamole Hummus Lemon Pepper Roasted Potatoes Pineapple Banana Bread

7: Outstanding Omega-3s

Fish

Toxins, Mercury, and Other Concerns Fish Safety Tips Fish Oil

Flaxseeds Walnuts Oils Plants 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 Baked Trout Fish Veronique Roasted Butternut Squash with Apples Flax Fried Rice

8: Great Grains

What Are Whole Grains?

Whole-Grain Anatomy Getting to Know Whole Grains Fiber-Rich Grains

Whole Grains: From A to W

Amaranth Barley Buckwheat Bulgur Corn Flax Millet Oats Quinoa Rice Sorghum Spelt Triticale Wheat Wild Rice

Adding Whole Grains to Your Menu

Oatmeal Mix Strawberry Banana Oatmeal Fresh Corn Salsa Kasha Pilaf Banana Chocolate-Chip Coconut Muffins Apple Pie Spiced Popcorn

9: Protein Pointers

Protein: The Basics Animal Proteins

Meat and Poultry Bison Eggs Milk Products

Plants and Protein

Soy Proteins Legumes Nuts Soy Nuts Shrimp Scampi Grilled Chicken Salad Crunchy Crab Salad Tuna Wrap Turkey BLT Wrap Salmon Melt Buffalo-Style Broiled Shrimp Grilled Fish Tacos Quick Mexican Pizza Mexican-Style Eggs Benedict Huevos Ranchero Wraps California Scramble Chili

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 Salt Sugar Food Additives Pesticides Soft Drinks The Miracle of Water The Virtues of Organic Foods

Banana Pancakes Homemade Granola Bars Mini Fruit Kabobs with Chocolate Dip Yogurt Pops 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 Sit-Down Fat Labeling Laws

14: Food Shopping Strategies

Making a List Food Shopping Savvy

The Produce Section The Bakery The Fish Counter The Meat Counter Whole Grains and Uncooked Beans The Cereal Aisle The Condiments Aisle Other Pantry Items The Dairy Section Eggs The Freezer

Proceed with Caution

Deli Don’ts Packaged and Convenience Foods The Candy Aisle The Snack Aisle

Reading Nutrition Labels

Nutrition Facts Serving Size Calories Calories from Fat Nutrients 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 Fish Oil Valerian Other Botanicals Glucosamine and Chondroitin SAM-e Ginkgo Quercetin Antioxidants

Hormones, Aging, and Inflammation

Dehydroepiandrosterone Growth Hormone Melatonin

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

Meditation

Using Meditation to Relax Relaxed Breathing Progressive Muscle Relaxation Yoga 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 Stretching

Strength Training

Pump! Resistance Bands Pilates

Walking Your Way to Health

Getting More from Your Walk Don’t Overdo It

Bicycling Fitting in Physical Activity

At Home At Work At Play On the Road

18: Other Special and Popular Diets

Weight-Loss Diets

The South Beach Diet Eat, Drink, and Weigh Less Weight Watchers

Other Popular Diets

The Zone 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 Corn Salsa Baba Ganoush Gluten-Free Taco Quesadillas Chicken Mole Scallop Kabobs Orange and Almond Rice Baked Apples

Appendixes

A Glossary B Resources

Index About the Author

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