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

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

• ISBN13: 9781592575589
• ISBN10: 1592575587
• Edition: 1st
• Format: Paperback
• Copyright: 2006-12-05
• Publisher: DK Publishing, Inc.

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.

Table of Contents

Part 1: All About Inflammation	1	(48)
Inflammation: The Good and the Bad	3	(14)
Inflammation: A Key Player in Your Body's Defense System	4	(1)
The Common Thread	4	(1)
Inflammation and Aging	5	(1)
Inflammation and C-Reactive Protein (CRP)	6	(1)
Where Does CRP Come From?	6	(1)
CRP and Risk Factors for Heart Disease	7	(1)
CRP Testing	8	(1)
At What Age?	8	(1)
Medicine and Inflammation	8	(2)
Statins and CRP	9	(1)
NSAIDs (Non-Steroidal Anti-Inflammatory Drugs)	9	(1)
Steroids and CRP	10	(1)
Diabetes Drugs and CRP	10	(1)
How to Reduce CRP	10	(1)
You Are in Control	10	(1)
The CRP/Diet Connection	11	(1)
The Mediterranean Connection	12	(1)
What, Me Worry?	13	(1)
Ancel Keys' Recipes	14	(3)
Balkan Bean Soup	14	(1)
Squash and Bean Soup	15	(2)
When Inflammation Is Out of Control	17	(14)
Heart Disease: The Top Killer in the United States	18	(2)
How Does Inflammation Cause Heart Attacks?	19	(1)
Signs of Heart Disease	19	(1)
Cancer: The Second Top Killer in the United States	20	(1)
Stroke: The Number-Three Killer in the United States	20	(1)
Diabetes	21	(1)
Inflammatory Bowel Disease	22	(1)
Alzheimer's Disease	22	(2)
Arthritis	24	(2)
Osteoarthritis (OA)	24	(1)
Rheumatoid Arthritis (RA)	25	(1)
Gout	25	(1)
Polymyalgia Rheumatica (PMR)	26	(1)
Nothing to Sneeze At: Allergies	26	(1)
Acne	26	(1)
Age-Related Macular Degeneration	27	(1)
Other Autoimmune Diseases	27	(2)
The ``Itises''	29	(2)
Fat Is Not Just Fat Anymore	31	(18)
New Discoveries About Fat and Inflammation	32	(2)
Fat: A Modern-Day Disease	32	(1)
Fat Shortens Life	33	(1)
Overweight and Obesity: What Is the Difference?	34	(3)
How to Calculate Your BMI	34	(2)
BMI, Kids, and Teens	36	(1)
Overweight and Malnourished	36	(1)
Metabolic Syndrome	37	(3)
What Is Metabolic Syndrome?	37	(1)
Metabolic Syndrome and Inflammation	38	(1)
What Causes Metabolic Syndrome?	38	(1)
How to Measure Your Waist	38	(1)
Tackling Metabolic Syndrome	39	(1)
Metabolic Syndrome and Your Brain	39	(1)
Eat an Anti-Inflammation Diet to Prevent Metabolic Syndrome	40	(9)
Follow the Anti-Inflammation Diet if You Have Metabolic Syndrome	40	(1)
Eat Whole Grains to Prevent Metabolic Syndrome	40	(1)
Big Protein Red Quinoa Salad	41	(1)
Wild Rice Azteca	42	(1)
Bulgur and Black Bean Salad	43	(1)
Mushroom Brown Rice Pilaf	44	(1)
Spinach Pasta Salad	45	(1)
Curried Barley and Raisins	46	(1)
Armenian Christmas Pudding	47	(1)
No Butter! Apple Cranberry Pie	48	(1)
Part 2: Diet and Inflammation	49	(142)
The Seven Principles of the Anti-Inflammation Diet	51	(16)
Principle #1---Eat a Well-Balanced Variety of Wholesome Foods	52	(1)
Principle #2---Eat Only Unsaturated Fats	52	(5)
Fats 101	53	(1)
The Devil Is in the Details	54	(1)
Saturated Fats	54	(1)
The Worst of the Lot: Trans Fats	54	(2)
Monounsaturated Fats	56	(1)
The Polys	56	(1)
Principle #3---Eat One Good Source of Omega-3 Fatty Acids Every Day	57	(5)
The 3/6 Balancing Act	60	(1)
Principle #4---Eat a Lot of Whole Grains	61	(1)
What Is a Whole Grain?	62	(1)
Principle #5---Eat Healthy Sources of Protein	62	(1)
Principle #6---Eat Plenty of Fruits and Vegetables	63	(1)
Principle #7---Eliminate Refined and Processed Foods as Much as Possible	64	(1)
A Note About Alcohol	64	(1)
Fiber, Sugar, and Cholesterol	65	(2)
A Note About Fiber	65	(1)
A Note About Sugar	65	(1)
A Note About Cholesterol	65	(2)
How the Anti-Inflammation Diet Works	67	(14)
The Healthy Eating Pyramid	68	(2)
How to Climb the Pyramid	68	(2)
The Healthy Eating Pyramid and the Anti-Inflammation Diet	70	(1)
Summing Up	71	(1)
Who Should Practice the Anti-Inflammation Diet	72	(1)
A Key to Success: Maintain a Healthy Weight	72	(1)
The Anti-Inflammation Diet Includes Antioxidant-Rich Carbs	73	(1)
The Anti-Inflammation Diet Promotes Omega-3 Fatty Acids	74	(1)
Phytochemicals	74	(1)
Avoid Eating Trigger Foods	75	(1)
Eliminate Inflammatory Foods	76	(1)
Recipes	76	(5)
One-Pot Meals	76	(1)
Salmon with Capers	77	(1)
Salad Dressings	78	(1)
Avocado Salad Dressing	78	(1)
Japanese Carrot Salad Dressing	78	(1)
Black Soybean Salad	79	(1)
Spaghetti with Turkey Meat Sauce	79	(1)
Green Tea Slushie	80	(1)
Putting It into Action: Fats	81	(14)
Eat Only Good Fats	82	(1)
The Worst of the Lot: Trans Fats	83	(3)
More Caution	85	(1)
Choose Good Oils	86	(4)
Olive Oil	86	(1)
Canola Oil	87	(2)
Flaxseed Oil	89	(1)
Nut Oils	89	(1)
Pretend Fats	90	(1)
Baking? Think Fruit	90	(2)
Recipes	92	(3)
Flax, Apple, and Walnut Muffins	92	(1)
Caper and Olive Oil Tapenade	92	(1)
Pasta with Lemon Olive Oil	93	(2)
Putting It into Action: Omega-3s	95	(14)
Fish	96	(2)
Making Sure Fish Is Safe	97	(1)
Eating Tuna Safely	98	(2)
Fish Oil	99	(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)
More from Elizabeth Yarnell	212	(5)
African Peanut Butter Stew	212	(1)
Stuffed Cabbage Leaves	213	(1)
Teriyaki Tempeh	214	(1)
Greek Chicken	215	(2)
Food Shopping Strategies	217	(22)
Food Shopping Savvy	218	(3)
The Produce Section	218	(1)
The Fish Counter	218	(1)
Uncooked Beans and Whole Grains	218	(1)
The Dairy Section	218	(1)
Eggs	219	(1)
The Freezer	219	(1)
The Bakery	220	(1)
The Cereal Aisle	220	(1)
The Meat Counter	220	(1)
Proceed with Extreme Caution	221	(2)
Deli Don'ts	221	(1)
Packaged and Convenience Foods	221	(1)
The Candy Aisle	221	(1)
The Snack Aisle	222	(1)
Condiments	222	(1)
Pantry Items	222	(1)
Making a Grocery List	223	(1)
The Master List	223	(1)
Suggested Category Headings	224	(1)
Farmer's Markets and Co-Ops	224	(1)
How to Read Nutritional Labels	225	(5)
Nutrition Facts	226	(1)
Serving Size	226	(1)
Calories (kcal)	226	(1)
Calories from Fat	227	(1)
Nutrients Listed	227	(2)
Percent Daily Values	229	(1)
Daily Reference Values Footnote	229	(1)
Nutrient Claims---the Basics	230	(2)
What Are Genetically Modified (GM) Foods?	232	(1)
Certifications Can Guide You to Health-Promoting Products	233	(1)
Reducing Food Contamination from Packaging	234	(1)
Conversion Guides	235	(4)
Herbs and Supplements	239	(16)
Supplements: What Is the Word?	239	(9)
So Much for Science	240	(1)
Thunder God Vine	241	(1)
GLA: Evening Primrose, Borage, and Black Currant	241	(1)
Fish Oil	242	(1)
Valerian	243	(1)
Other Botanicals	244	(1)
Glucosamine and Chondroitin	245	(1)
SAM-e	246	(1)
Gingko	246	(1)
Quercetin	246	(1)
Antioxidants	247	(1)
Tips from the National Institutes of Health	247	(1)
Hormones, Aging, and Inflammation	248	(3)
DHEA	249	(1)
Growth Hormone	249	(1)
Melatonin	250	(1)
What About Vitamins and Minerals?	251	(1)
Keep Track of Everything You Take	251	(4)
Part 4: Exercise and Stress Reduction	255	(34)
Stress Reduction	257	(16)
What Is Stress?	258	(2)
Signs of Stress	258	(1)
The Different Kinds of Stress	258	(1)
Coping with Stress	259	(1)
Meditation	260	(5)
Using Meditation to Relax	261	(1)
Relaxed Breathing	261	(1)
Progressive Muscle Relaxation	262	(1)
Listen to Soothing Sounds	263	(1)
Yoga	263	(1)
Deep-Breathing Exercises	264	(1)
Quit It!	265	(6)
Good News About Smoking	266	(1)
Five Keys for Quitting Smoking	266	(1)
Get Ready	267	(1)
Get Support and Encouragement	267	(1)
Learn New Skills and Behaviors	267	(1)
Get Medication and Use It Correctly	268	(1)
Be Prepared for Relapse or Difficult Situations	269	(1)
Special Situations or Conditions	270	(1)
Questions to Think About	270	(1)
Getting Enough Shut-Eye	271	(2)
What Can I Do to Get a Good Night's Sleep?	272	(1)
Exercise and Weight Control	273	(16)
We Need to Get Moving!	274	(1)
Exercise and Children	274	(1)
Developing a Plan	274	(3)
Measuring Activity	274	(1)
The Talk Test	275	(1)
Activities and Their Intensity Levels	276	(1)
How to Avoid Injury	277	(2)
Getting Instruction	278	(1)
Preventing Injury	278	(1)
Stretching	279	(1)
Strength Training	279	(3)
Arthritis Relief	279	(1)
Restoration of Balance and Reduction of Falls	280	(1)
Strengthening of Bone	280	(1)
Proper Weight Maintenance	280	(1)
Improved Glucose Control	280	(1)
Pump!	280	(1)
Resistance Bands	281	(1)
Pilates	282	(1)
Walking Your Way to Health	282	(3)
Walking and Weight Control	282	(1)
Get More Out of Your Walk	283	(1)
Signs of Overdoing It	283	(1)
When It's Serious	284	(1)
Bicycling	284	(1)
Fitting Physical Activity into Your Daily Life	285	(4)
At Home	285	(1)
At Work	286	(1)
On the Road	286	(1)
At Play	287	(2)
Part 5: Anti-Inflammation Cooking	289	(18)
Special and Popular Diets	291	(16)
Weight-Loss Diets	291	(1)
The South Beach Diet	292	(1)
Eat, Drink, and Weigh Less	292	(1)
Weight Watchers Winning Points System	292	(1)
Other Popular Diets	292	(2)
The Zone	293	(1)
The Pritikin Diet	293	(1)
The Ornish Diet (Eat More, Weigh Less)	293	(1)
The Atkins Diet	293	(1)
The Eat Right for Your Type Diet	294	(1)
The GI (Glycemic Index) Diet	294	(1)
The Sonoma Diet	294	(1)
Diets for Special Needs	294	(4)
The DASH Eating Plan for Hypertension	294	(2)
DASH Tips to Reduce Salt and Sodium	296	(1)
Controlling Sodium When Eating Out	297	(1)
When Shopping	297	(1)
The American Heart Association	298	(3)
The American Diabetes Association (ADA) Meal Plan	298	(1)
The Dairy-Free Kitchen	299	(1)
The Wheat-Free Kitchen	300	(1)
Gluten- and Lactose-Free Recipes	301	(3)
Gluten-Free Taco Quesadillas	301	(1)
Corn Salsa	302	(1)
Chicken Mole	303	(1)
Baba Ganoush	303	(1)
Baked Apples	304	(1)
No Wheat, No Dairy, Low Salt	304	(3)
Orange Zest and Rice	305	(1)
Scallop Kabobs	305	(2)
Glossary	307	(8)
Resources	315	(8)
Websites and Publications	323	(6)
Index	329