The Complete Idiot's Guide to the Anti-Inflammation Diet

by Cannon, M.D., Christopher P.; Vierck, Elizabeth; Beale, Lucy

Edition: 1st

ISBN13: 9781592575589

ISBN10: 1592575587

Format: Paperback

Pub. Date: 2006-12-05

Publisher(s): DK Publishing, Inc.

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Summary

You're no idiot, of course. You suspect that inflammation may be behind the condition that ails you. But you're not sure how to calm things down-and turn your health around ... Start by taking a good look at your diet! In The Complete Idiot's Guide[Registered] to the Anti-Inflammation Diet, you'll get the nutritional tools you need to reverse inflammation-and help ease everything from heart disease to asthma. In this Complete Idiot's Guide[Registered], you get: An idiot-friendly look at the seven building blocks of the anti-inflammation diet. Valuable recipes that help you incorporate the various food groups into your diet. Fast facts about the diseases and conditions caused by inflammation-and how to beat them.

Author Biography

Christopher P. Cannon, M.D., is an associate professor of medicine at Harvard Medical School. In addition to being a frequent lecturer, Dr. Cannon has published more than 500 articles, reviews, editorials, book chapters, and electronic publications in the field of acute coronary syndromes. Elizabeth Vierck is a well-known, widely published author on aging, health and related topics, with 16 books and numerous other publications to her credit.

Part 1: All About Inflammation

(48)

Inflammation: The Good and the Bad

(14)

Inflammation: A Key Player in Your Body's Defense System

(1)

The Common Thread

(1)

Inflammation and Aging

(1)

Inflammation and C-Reactive Protein (CRP)

(1)

Where Does CRP Come From?

(1)

CRP and Risk Factors for Heart Disease

(1)

CRP Testing

(1)

At What Age?

(1)

Medicine and Inflammation

(2)

Statins and CRP

(1)

NSAIDs (Non-Steroidal Anti-Inflammatory Drugs)

(1)

Steroids and CRP

(1)

Diabetes Drugs and CRP

(1)

How to Reduce CRP

(1)

You Are in Control

(1)

The CRP/Diet Connection

(1)

The Mediterranean Connection

(1)

What, Me Worry?

(1)

Ancel Keys' Recipes

(3)

Balkan Bean Soup

(1)

Squash and Bean Soup

(2)

When Inflammation Is Out of Control

(14)

Heart Disease: The Top Killer in the United States

(2)

How Does Inflammation Cause Heart Attacks?

(1)

Signs of Heart Disease

(1)

Cancer: The Second Top Killer in the United States

(1)

Stroke: The Number-Three Killer in the United States

(1)

Diabetes

(1)

Inflammatory Bowel Disease

(1)

Alzheimer's Disease

(2)

Arthritis

(2)

Osteoarthritis (OA)

(1)

Rheumatoid Arthritis (RA)

(1)

Gout

(1)

Polymyalgia Rheumatica (PMR)

(1)

Nothing to Sneeze At: Allergies

(1)

Acne

(1)

Age-Related Macular Degeneration

(1)

Other Autoimmune Diseases

(2)

The ``Itises''

(2)

Fat Is Not Just Fat Anymore

(18)

New Discoveries About Fat and Inflammation

(2)

Fat: A Modern-Day Disease

(1)

Fat Shortens Life

(1)

Overweight and Obesity: What Is the Difference?

(3)

How to Calculate Your BMI

(2)

BMI, Kids, and Teens

(1)

Overweight and Malnourished

(1)

Metabolic Syndrome

(3)

What Is Metabolic Syndrome?

(1)

Metabolic Syndrome and Inflammation

(1)

What Causes Metabolic Syndrome?

(1)

How to Measure Your Waist

(1)

Tackling Metabolic Syndrome

(1)

Metabolic Syndrome and Your Brain

(1)

Eat an Anti-Inflammation Diet to Prevent Metabolic Syndrome

(9)

Follow the Anti-Inflammation Diet if You Have Metabolic Syndrome

(1)

Eat Whole Grains to Prevent Metabolic Syndrome

(1)

Big Protein Red Quinoa Salad

(1)

Wild Rice Azteca

(1)

Bulgur and Black Bean Salad

(1)

Mushroom Brown Rice Pilaf

(1)

Spinach Pasta Salad

(1)

Curried Barley and Raisins

(1)

Armenian Christmas Pudding

(1)

No Butter! Apple Cranberry Pie

(1)

Part 2: Diet and Inflammation

(142)

The Seven Principles of the Anti-Inflammation Diet

(16)

Principle #1---Eat a Well-Balanced Variety of Wholesome Foods

(1)

Principle #2---Eat Only Unsaturated Fats

(5)

Fats 101

(1)

The Devil Is in the Details

(1)

Saturated Fats

(1)

The Worst of the Lot: Trans Fats

(2)

Monounsaturated Fats

(1)

The Polys

(1)

Principle #3---Eat One Good Source of Omega-3 Fatty Acids Every Day

(5)

The 3/6 Balancing Act

(1)

Principle #4---Eat a Lot of Whole Grains

(1)

What Is a Whole Grain?

(1)

Principle #5---Eat Healthy Sources of Protein

(1)

Principle #6---Eat Plenty of Fruits and Vegetables

(1)

Principle #7---Eliminate Refined and Processed Foods as Much as Possible

(1)

A Note About Alcohol

(1)

Fiber, Sugar, and Cholesterol

(2)

A Note About Fiber

(1)

A Note About Sugar

(1)

A Note About Cholesterol

(2)

How the Anti-Inflammation Diet Works

(14)

The Healthy Eating Pyramid

(2)

How to Climb the Pyramid

(2)

The Healthy Eating Pyramid and the Anti-Inflammation Diet

(1)

Summing Up

(1)

Who Should Practice the Anti-Inflammation Diet

(1)

A Key to Success: Maintain a Healthy Weight

(1)

The Anti-Inflammation Diet Includes Antioxidant-Rich Carbs

(1)

The Anti-Inflammation Diet Promotes Omega-3 Fatty Acids

(1)

Phytochemicals

(1)

Avoid Eating Trigger Foods

(1)

Eliminate Inflammatory Foods

(1)

Recipes

(5)

One-Pot Meals

(1)

Salmon with Capers

(1)

Salad Dressings

(1)

Avocado Salad Dressing

(1)

Japanese Carrot Salad Dressing

(1)

Black Soybean Salad

(1)

Spaghetti with Turkey Meat Sauce

(1)

Green Tea Slushie

(1)

Putting It into Action: Fats

(14)

Eat Only Good Fats

(1)

The Worst of the Lot: Trans Fats

(3)

More Caution

(1)

Choose Good Oils

(4)

Olive Oil

(1)

Canola Oil

(2)

Flaxseed Oil

(1)

Nut Oils

(1)

Pretend Fats

(1)

Baking? Think Fruit

(2)

Recipes

(3)

Flax, Apple, and Walnut Muffins

(1)

Caper and Olive Oil Tapenade

(1)

Pasta with Lemon Olive Oil

(2)

Putting It into Action: Omega-3s

(14)

Fish

(2)

Making Sure Fish Is Safe

(1)

Eating Tuna Safely

(2)

Fish Oil

(1)

Flax

100

(1)

Walnuts

101

(1)

Oils

101

(1)

Poultry, Meats, and Dairy

101

(1)

Plants

102

(1)

New Omega-3 Products

102

(1)

Recipes

103

(6)

Turkey Loaf with Flax

103

(1)

Flax Fried Rice

104

(1)

Granny's Tuna Salad

104

(1)

Cannery Row Soup

105

(1)

Baked Trout

105

(1)

Rockport Fish Chowder

106

(1)

Fish Veronique

107

(1)

Spinach Salad with Oranges and Walnuts

107

(1)

Roasted Butternut Squash with Apples

108

(1)

Putting It into Action: Grains

109

(16)

What Are Whole Grains?

110

(3)

Fiber

112

(1)

How to Add Whole Grains to Your Menus

113

(1)

Whole Grains: From A to W

113

(8)

Amaranth

114

(1)

Barley

114

(1)

Buckwheat

114

(1)

Bulgur

115

(1)

Corn

115

(1)

Flax

116

(1)

Millet

116

(1)

Oats

117

(1)

Quinoa

117

(1)

Rice

118

(1)

Sorghum

119

(1)

Spelt

120

(1)

Triticale

120

(1)

Wheat

120

(1)

Wild Rice

121

(1)

Recipes

121

(4)

Wheat Berry Tapenade

121

(1)

Fresh Corn Salsa

122

(1)

Kasha Pilaf

122

(1)

Toasted Steel-Cut Oatmeal

123

(1)

Gluten-Free Banana Bread

123

(2)

Putting It into Action: Protein

125

(14)

Protein: The Basics

126

(1)

Animal Proteins

126

(3)

Not Just for Nickels

127

(1)

Maybe There Is Some Truth to High-Protein Diets

127

(1)

Eggs

128

(1)

Milk Products

128

(1)

Plants and Protein

129

(7)

Soy Proteins

129

(5)

Legumes: Affordable Wonder Foods

134

(1)

Nuts to That

135

(1)

Try These Grains for Protein Variety

136

(1)

Recipes

136

(3)

Soy Nuts

136

(1)

Blender Peanut Butter

136

(1)

Buffalo Stew

137

(2)

Putting It into Action: Fruits and Vegetables

139

(20)

Fruits and Vegetables Fight Inflammation

140

(2)

Produce and Disease

140

(1)

Produce and Weight

141

(1)

Produce and Energy

141

(1)

Fruits and Vegetables 101

142

(4)

What Color Is Your Produce?

145

(1)

How Many a Day?

146

(1)

Supplements or Pills Are Not the Answer

147

(1)

Is Chocolate a Fruit?

147

(1)

Calculating Portions: Fruits

147

(2)

Commonly Eaten Fruits

148

(1)

Fruit Servings

148

(1)

Figuring Out Servings: Vegetables

149

(2)

Nutrients

151

(2)

Tips from 5 to 9 A Day

153

(3)

Fruits

153

(2)

Vegetables

155

(1)

Grilling Fruits and Vegetables

156

(3)

Putting It into Action: Eliminate Processed and Refined Foods

159

(16)

The Perils of Processed and Refined Foods

160

(1)

Processed Foods and Insulin Resistance

160

(2)

The Glycemic Index

161

(1)

How to Stay Away from High GI Foods

162

(1)

Highly Processed and Refined Foods

162

(1)

Salt

163

(2)

Sugar

165

(1)

Toxin Watch List

166

(3)

The Virtues of Organic Foods

167

(1)

Avoiding Pesticides

168

(1)

Tips for Finding and Buying Organic Foods

169

(1)

Cut Back on All Soft Drinks

169

(1)

The Miracle of Water

170

(1)

Organic Treats for Kids

171

(1)

Fun Recipes for Kids (and Adults, Too!)

171

(4)

Ants on a Log

171

(1)

Banana Push-Ups

172

(1)

Frozen Banana Pops

172

(1)

Chocolate-Dipped Strawberries

173

(1)

Yogurt Pops

173

(1)

Peanut Butter Play Dough

174

(1)

Through the Life Cycle

175

(16)

Different Ages and Different Nutritional Needs

175

(2)

Obesity in Children and Teens

177

(2)

The Risk of Disease

178

(1)

The Power of Advertising

178

(1)

Nutrition and Aging

179

(4)

Nutrient Needs

179

(4)

Summing It Up: The Tufts Pyramid

183

(3)

Pyramid Recommendations

186

(1)

Low-Fat and Nonfat Dairy

186

(1)

Dry Beans and Nuts, Fish, Poultry, Lean Meat, and Eggs

186

(1)

Bright-Colored Vegetables

186

(1)

Deep-Colored Fruit

187

(1)

Whole, Enriched, and Fortified Grains and Cereals

187

(1)

Water/Liquids

187

(1)

Recipes

187

(4)

Baked Salmon for Two

187

(1)

Greek Spinach Risotto (Spanakorizo)

188

(1)

Baked Vegetable Medley with Dill

189

(1)

Healthy (No Lard) Refritos (Refried Beans)

189

(1)

Gypsy Soup

190

(1)

Part 3: Anti-Inflammation Guidelines for the Marketplace

191

(64)

Fast-Food Survival

193

(24)

Fast Food and the Anti-Inflammation Diet

194

(6)

A Little Background

194

(1)

Fast Fat

195

(2)

Watch the Fast Fats

197

(1)

Can Fast Equal Nutritious?

197

(2)

What to Avoid at Fast-Food Restaurants

199

(1)

Condiments

200

(1)

The FDA Labeling Law

200

(1)

Casual Fat

201

(1)

Cold and Sweet Fats

202

(1)

Fast Fat and Kids

202

(1)

Sit-Down Fat

203

(3)

Sit-Down Restaurant Tips

205

(1)

A Note About Slow Food

206

(1)

Breakfast Recipes and Tips

206

(3)

Fresh Fruit Salad

206

(1)

Hot Cereal

206

(1)

Frozen Berries

206

(1)

Breakfast Drinks

207

(1)

Basic Smoothie

207

(1)

Stay Away from Store-Bought Breakfast Bars

207

(1)

Apricot Squares

207

(1)

Homemade Breakfast Bars

208

(1)

Fruit and Spice Breakfast Bulgur

209

(1)

Lunch Recipes and Tips

209

(2)

Whole-Grain Vegetable Sandwiches

209

(1)

Turkey BLT Wrap

210

(1)

Hummus with Yogurt and Lemon

210

(1)

Dinner Recipes and Tips

211

(1)

Broccoli Soup

211

(1)

Green Goddess Dressing

211

(1)

The Complete Idiot's Guide to the Anti-Inflammation Diet

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