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Artemis Morris. Anti-Inflammatory Diet For Dummies
Anti-Inflammatory Diet For Dummies® To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Anti-Inflammatory Diet For Dummies Cheat Sheet” in the Search box. Table of Contents
List of Tables
List of Illustrations
Guide
Pages
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Where to Go from Here
Taking the Mystery Out of Inflammation
Inflammation, Food, and You
Defining What Inflammation Is
Understanding how the immune system responds
Innate immunity: Providing general protection with inflammation
Acquired immunity: Attacking specific invaders from past encounters
Seeing where inflammation goes wrong
Differentiating between acute and chronic inflammation
Gut reactions: Linking food, digestion, and the immune system
Breaking down food and dealing with the pieces
Recognizing the digestive tract as part of the immune system
Treating Your Symptoms with Nutrition
Creating a diet that works for you
Eating right for long-term benefits
Supplementing Your Diet with an Anti-Inflammation Lifestyle
Understanding How Food Can Be Your Body’s Enemy
Defining Toxic Foods
Looking at Allergies and Specific Sensitivities
Understanding food allergies and sensitivities
Addressing lactose intolerance
Confronting sugar and caffeine sensitivity
Watching wheat: Looking at celiac disease and gluten sensitivity
Celiac disease and associated disorders
Nonceliac problems with gluten
Avoiding gluten
Getting Tested for Allergies and Sensitivities
Working within Your Food Limits to Avoid Inflammation
Understanding the Role of Environmental Toxicity
Eating Clean to Ward Off Inflammation
Determining Inflammation’s Role in Chronic Diseases
Understanding Chronic Diseases
Connecting Heart Disease, Obesity, and Diabetes to Inflammation
Heart disease: Affecting heart function
Looking at common types of heart disease
Reducing your risk factors for heart disease
PATCHING BLOOD VESSELS WITH CHOLESTEROL
Obesity: Adding extra pounds
HOW CORTISOL RELEASE DUE TO STRESS PROMOTES WEIGHT GAIN
IS METABOLIC SYNDROME A CAUSE OR EFFECT OF INFLAMMATION?
Diabetes: Wreaking havoc with your blood sugar
Striking the Brain: Neurodegenerative Disease and Inflammation
Examining Alzheimer’s disease
EARLY SIGNS OF ALZHEIMER’S
Probing Parkinson’s disease
Investigating amyotrophic lateral sclerosis (ALS)
Assessing Huntington’s disease
Contributing to Cancer
Altering the Mind with Inflammation
Examining depression
Looking closer at bipolar disorder
Eyeing schizophrenia
Asthma: Inflaming the Lungs
Disrupting Your Digestive System
Knocking Your Immune System Off-Kilter
Getting to know lupus
Arthritis: Making your joints ache
Looking at osteoarthritis
Recognizing rheumatoid arthritis
Nerve attacks: Linking inflammation to multiple sclerosis
Deciphering Anti-Inflammatory Nutrition
Filling Your Plate to Fight Inflammation
Following Recommendations for Good and Bad Food Categories
Adapting General Food Recommendations for Your Needs
Herbs and spices: Going beyond the five food groups
Creating the anti-inflammatory food pyramid
Steering clear of inflammatory foods
Hailing the anti-inflammatory foods
ONIONS
MUSHROOMS
Finding your way to fermented foods
FERMENTING YOUR OWN VEGGIES AT HOME
Implementing the Anti-Inflammation Plan
Making the Right Diet Choice for You
Taking a Closer Look at Diets and Making Them Work
Reducing Carbs — The Ketogenic Diet
Considering what it is and how it works
Taking the inflammation out
Eating like a Caveman (or Cavewoman) — The Paleo Diet
Making sure it’s right for you
Keeping inflammation out of it
Giving Up Animals — Vegetarian and Vegan Lifestyle
Warding off the stereotypes
Making the right choices
Feeling the Love (or Hate) in Fats
Getting the Message: Fat, Inflammation, and Cell Signals
Exploring Different Kinds of Fat
Identifying unsaturated fats
Seeing the bad in (most) saturated fats
CHEMISTRY STUFF: UNDERSTANDING FAT NAMES
The worst of the bunch: Avoiding trans fats
Identifying the Best Fat Sources
Getting your fair share of essential fatty acids: Omega-3 and omega-6
Getting to the meat of the issue: Animal fats
EXPLORING COOKING OILS
Finding other good fats in your diet
Conquering Carbohydrates
Understanding the Role of Carbohydrates
Types of Carbs: Comparing Simple and Complex Carbohydrates
Keeping Carbs in Check to Help Inflammation
The not-so-simple truth about simple carbs
Steering clear of refined carbs
Watching for the sugar rush: The glycemic index and glycemic load
Going complex and unrefined
Calculating your carb needs
Choosing Your Carb Sources
Adding great grains to your diet
Enjoying yourself with whole grains
A sensitive topic: Getting complex carbs with gluten-free grains
Stocking up on the right fruits and veggies
Making your produce picks
Eating locally and in season
Opting for organics
Checking the labels on packaged foods
Getting the Right Kinds of Protein
Looking at Protein’s Role in the Body
Considering Your Protein Sources
A meat-eater’s menu: Including animal sources
Taking it to the sea: Fish and seafood
Trying the vegetarian variety
Getting the Balance Right
Indulging in Sweets
Connecting Sugars and Sweeteners to Inflammation
Artificial sweeteners
Refined sugars
Natural sweeteners
Eating Less Sugar
Giving In to Your Sweet Tooth
Getting natural sugars from fruit
Finding ways to enjoy processed sweets
Enjoying Recipes for Less Inflammation and Better Health
Starting the Day off Right: Unbeatable Breakfasts
Simple Starts: Smoothies and Yogurts
MAKING AND STORING FLAX MEAL
Sweetening Toasts, Cereals, and More
CREATING NUT BUTTERS FROM SCRATCH
Enjoying Savory Egg Breakfasts
Something on the Side: Appetizers and Snacks
Making Dips Everyone Enjoys
Choosing Vegan Cheeses for Cheesy Appetizers
Whipping Up Seafood Starters
Enjoying Stuffed Starters and Wraps
Setting Out Simple Snacks
Bringing Out the Bowls: Soups
Finding Variety in Vegetarian Soups
Making Soups with an Asian Twist
Cooking Some Hearty Chicken Soup
Keeping It Light: Salads
Starring Greens and Other Veggies
GROWING YOUR OWN GREENS
Making a Meal of Salads with Meat or Seafood
Fixing Bean Salads
Making the Main Course: Basic Entrees
Packing Vegetarian Dishes Full of Flavor
Serving Up Poultry and Seafood Entrees
Cranking Your Entrees Up a Notch
Making Main Dishes Special
Preparing Vegetarian Entrees that Pop
Topping It Off: Desserts
Refreshing Desserts: Smoothies, Parfaits, and More
Going Traditional with Cookies, Rice Pudding, and Baked Fruit Desserts
Satisfying Your Craving for Chocolate
Living an Anti-Inflammatory Lifestyle
Making Home Cooking Less Inflammatory
Stocking an Anti-Inflammatory Kitchen
Flour, sugar, and other baking supplies
Flours and other starchy things
SMALL CHANGES CAN MAKE A BIG DIFFERENCE
Sweeteners
Extracts and spices
Fats and cooking oils
Choosing cooking oils
Considering solid fats
Dry goods
SUBSCRIBING TO FRESH, LOCAL PRODUCE
Canned foods
Refrigerated items
Fruits and vegetables
Beverages
THE TRUTH ABOUT TEAS
Choosing the Right Cooking Methods
Baking meats, veggies, and more
Steaming things up
Poaching delicate foods
Healthy frying methods
Other methods: Grilling, broiling, and microwaving
Making Favorite Dishes Less Inflammatory
Using this for that: Healthy substitutions in main dishes and sides
Staying sweet
Keeping Your Cool When Dining Out
Choosing a Restaurant
Planning Your Order
MAINTAINING A HEALTHY SOCIAL LIFE
Reading menus and nutritional information
Considering substitutions and special orders
Swapping sides and toppings
Ordering without the extras
Finding Anti-Inflammatory Foods at Restaurants
Choosing appetizers and main courses
Going steamed or baked, not fried
Keeping carbs under control
Drinking for health
Getting your just (and good-for-you) desserts
Exploring Food Options by Restaurant Type
Deciding on fast food
Choosing ethnic fare
Keeping Portions Under Control
Looking at Prescription-Drug Alternatives and Supplements
Treating Inflammation with Over-the-Counter Medication
Exploring how anti-inflammatory drugs work
Navigating your way through over-the-counter drugs
Using aspirin for heart disease: Take two and call me in the morning
Pointing to the Positive Side of Probiotics
Examining how probiotics work
Raising the levels of “good” bacteria
Using Dietary Supplements to Fill in the Nutritional Gaps
Taking vitamins as a defense against inflammation
B vitamins
Vitamin D
Vitamin E
Finding the benefits of fish oil tablets
Getting a boost from mighty magnesium
Taking herbal supplements and spices
Choosing Dietary Supplements Wisely
Getting some professional guidance
Understanding labels
Considering quality standards
Making Strides against Inflammation
Fighting Inflammation with Cardiovascular Activity
Starting off simply with walking and swimming
Get it going good: Stimulating exercises
Squat thrusts
Mountain climbers
Deep squat lunges
Invisible jump rope
Slowing it down: Relaxing moves
Intermittent leg lifts
Stabilizing ab crunch
Finding Stress Relief in Meditation and Yoga
Centering yourself through meditation
Setting up and breathing
Chakra
Going with the flow: Enjoying yoga
Butterfly
Lotus
One Leg Forward Bend
Downward Dog
Tree
Eagle
The Part of Tens
Ten Benefits of Stopping Inflammation in Its Tracks
Making You Feel Happier
Staying Sharp
Lowering Your Risk of Heart and Cardiovascular Disease
Decreasing Your Cholesterol Levels
Decreasing Your Risk of Diabetes and Metabolic Syndrome
Losing Weight
Strengthening Your Bones
Decreasing Your Risk of Autoimmune Disorders
Affecting Risk and Ability to Fight Cancer
Improving Fertility
Ten Inflammation-Fighting Foods
Salmon
Flaxseeds
Blueberries
Natural Almonds
Mushrooms
Broccoli
Quinoa
Brussels Sprouts
Onions
Green Tea
Ten Anti-Inflammatory Supplements and Herbs
Omega-3 Fatty Acids: Mixed EPA and DHA from Fish Oils
Ginger
Turmeric/Curcumin
NAC (N-Acetyl Cysteine)
Zinc
Boswellia
Vitamin D
Vitamin C
Papain
Coenzyme Q10
Metric Conversion Guide
Index. A
B
C
D
E
F
G
H
I
J
K
L
M
N
O
P
Q
R
S
T
U
V
W
Y
Z
About the Authors
Dedication
Authors’ Acknowledgments
WILEY END USER LICENSE AGREEMENT
