Читать книгу Anti-Inflammatory Diet For Dummies - Artemis Morris - Страница 3

1  Cover

2  Introduction About This Book Foolish Assumptions Icons Used in This Book Where to Go from Here

3  Part 1: Taking the Mystery Out of Inflammation Chapter 1: Inflammation, Food, and You Defining What Inflammation Is Treating Your Symptoms with Nutrition Supplementing Your Diet with an Anti-Inflammation Lifestyle Chapter 2: Understanding How Food Can Be Your Body’s Enemy Defining Toxic Foods Looking at Allergies and Specific Sensitivities 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 Chapter 3: Determining Inflammation’s Role in Chronic Diseases Understanding Chronic Diseases Connecting Heart Disease, Obesity, and Diabetes to Inflammation Striking the Brain: Neurodegenerative Disease and Inflammation Contributing to Cancer Altering the Mind with Inflammation Asthma: Inflaming the Lungs Disrupting Your Digestive System Knocking Your Immune System Off-Kilter

4  Part 2: Deciphering Anti-Inflammatory Nutrition Chapter 4: Filling Your Plate to Fight Inflammation Following Recommendations for Good and Bad Food Categories Adapting General Food Recommendations for Your Needs Finding your way to fermented foods Implementing the Anti-Inflammation Plan Chapter 5: Making the Right Diet Choice for You Taking a Closer Look at Diets and Making Them Work Reducing Carbs — The Ketogenic Diet Eating like a Caveman (or Cavewoman) — The Paleo Diet Giving Up Animals — Vegetarian and Vegan Lifestyle Chapter 6: Feeling the Love (or Hate) in Fats Getting the Message: Fat, Inflammation, and Cell Signals Exploring Different Kinds of Fat Identifying the Best Fat Sources Chapter 7: Conquering Carbohydrates Understanding the Role of Carbohydrates Types of Carbs: Comparing Simple and Complex Carbohydrates Keeping Carbs in Check to Help Inflammation Choosing Your Carb Sources Chapter 8: Getting the Right Kinds of Protein Looking at Protein’s Role in the Body Considering Your Protein Sources Getting the Balance Right Chapter 9: Indulging in Sweets Connecting Sugars and Sweeteners to Inflammation Eating Less Sugar Giving In to Your Sweet Tooth

5  Part 3: Enjoying Recipes for Less Inflammation and Better Health Chapter 10: Starting the Day off Right: Unbeatable Breakfasts Simple Starts: Smoothies and Yogurts Sweetening Toasts, Cereals, and More Enjoying Savory Egg Breakfasts Chapter 11: 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 Chapter 12: Bringing Out the Bowls: Soups Finding Variety in Vegetarian Soups Making Soups with an Asian Twist Cooking Some Hearty Chicken Soup Chapter 13: Keeping It Light: Salads Starring Greens and Other Veggies Making a Meal of Salads with Meat or Seafood Fixing Bean Salads Chapter 14: Making the Main Course: Basic Entrees Packing Vegetarian Dishes Full of Flavor Serving Up Poultry and Seafood Entrees Chapter 15: Cranking Your Entrees Up a Notch Making Main Dishes Special Preparing Vegetarian Entrees that Pop Chapter 16: 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

6  Part 4: Living an Anti-Inflammatory Lifestyle Chapter 17: Making Home Cooking Less Inflammatory Stocking an Anti-Inflammatory Kitchen Choosing the Right Cooking Methods Making Favorite Dishes Less Inflammatory Chapter 18: Keeping Your Cool When Dining Out Choosing a Restaurant Planning Your Order Finding Anti-Inflammatory Foods at Restaurants Exploring Food Options by Restaurant Type Keeping Portions Under Control Chapter 19: Looking at Prescription-Drug Alternatives and Supplements Treating Inflammation with Over-the-Counter Medication Pointing to the Positive Side of Probiotics Using Dietary Supplements to Fill in the Nutritional Gaps Choosing Dietary Supplements Wisely Chapter 20: Making Strides against Inflammation Fighting Inflammation with Cardiovascular Activity Finding Stress Relief in Meditation and Yoga

7  Part 5: The Part of Tens Chapter 21: 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 Chapter 22: Ten Inflammation-Fighting Foods Salmon Flaxseeds Blueberries Natural Almonds Mushrooms Broccoli Quinoa Brussels Sprouts Onions Green Tea Chapter 23: 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

8  Appendix A: Metric Conversion Guide

9  Index

10  About the Authors

11  Advertisement Page

12  Connect with Dummies

13  End User License Agreement