Details

Anti-Inflammatory Diet For Dummies

2. Aufl.

von: Artemis Morris, Molly Rossiter
19,99 €
Verlag:	Wiley
Format:	PDF
Veröffentl.:	04.08.2020
ISBN/EAN:	9781119694588
Sprache:	englisch
Anzahl Seiten:	400

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Titelbeschreibung

Fight inflammation and manage chronic pain and fatigue with this essential guide Arthritis, stroke, chronic respiratory disease, cancer, obesity, and diabetes all have roots in chronic inflammation. No book explores the connection in a more accessible and straight-forward fashion. Packed with the latest information that can have a real and immediate impact on your health, the brand-new edition includes: <ul> <li>100 tasty and nourishing recipes</li> <li>Key anti-inflammation foods to incorporate in your diet</li> <li>Inflammatory foods to avoid</li> <li>The latest in anti-inflammatory superfoods</li> <li>Meal plans to fit any lifestyle</li> <li>The latest in lifestyle factors that impact inflammation</li> </ul> Anti-Inflammatory Diet for Dummies, 2nd Edition explores the link between inflammation and diseases like stroke, chronic respiratory disease, heart disease, cancer, obesity, and diabetes. Filled with actionable and practical tips for avoiding inflammatory foods and activities, this book constitutes the first update in the series in ten years.

Inhaltsverzeichnis

Introduction 1 About This Book 1 Foolish Assumptions 3 Icons Used in This Book 3 Where to Go from Here 4 Part 1: Taking the Mystery Out of Inflammation 5 Chapter 1: Inflammation, Food, and You 7 Defining What Inflammation Is 7 Understanding how the immune system responds 8 Seeing where inflammation goes wrong 9 Differentiating between acute and chronic inflammation 11 Gut reactions: Linking food, digestion, and the immune system 13 Treating Your Symptoms with Nutrition 15 Creating a diet that works for you 15 Eating right for long-term benefits 15 Supplementing Your Diet with an Anti-Inflammation Lifestyle 16 Chapter 2: Understanding How Food Can Be Your Body’s Enemy 19 Defining Toxic Foods 20 Looking at Allergies and Specific Sensitivities 21 Understanding food allergies and sensitivities 23 Addressing lactose intolerance 24 Confronting sugar and caffeine sensitivity 25 Watching wheat: Looking at celiac disease and gluten sensitivity 26 Getting Tested for Allergies and Sensitivities 28 Working within Your Food Limits to Avoid Inflammation 30 Understanding the Role of Environmental Toxicity 31 Eating Clean to Ward Off Inflammation 33 Chapter 3: Determining Inflammation’s Role in Chronic Diseases 35 Understanding Chronic Diseases 36 Connecting Heart Disease, Obesity, and Diabetes to Inflammation 38 Heart disease: Affecting heart function 38 Obesity: Adding extra pounds 41 Diabetes: Wreaking havoc with your blood sugar 44 Striking the Brain: Neurodegenerative Disease and Inflammation 46 Examining Alzheimer’s disease 46 Probing Parkinson’s disease 48 Investigating amyotrophic lateral sclerosis (ALS) 49 Assessing Huntington’s disease 50 Contributing to Cancer 50 Altering the Mind with Inflammation 51 Examining depression 52 Looking closer at bipolar disorder 53 Eyeing schizophrenia 54 Asthma: Inflaming the Lungs 54 Disrupting Your Digestive System 55 Knocking Your Immune System Off-Kilter 56 Getting to know lupus 57 Arthritis: Making your joints ache 58 Nerve attacks: Linking inflammation to multiple sclerosis 60 Part 2: Deciphering Anti-Inflammatory Nutrition 61 Chapter 4: Filling Your Plate to Fight Inflammation 63 Following Recommendations for Good and Bad Food Categories 64 Adapting General Food Recommendations for Your Needs 65 Herbs and spices: Going beyond the five food groups 67 Creating the anti-inflammatory food pyramid 68 Finding your way to fermented foods 73 Implementing the Anti-Inflammation Plan 76 Chapter 5: Making the Right Diet Choice for You 77 Taking a Closer Look at Diets and Making Them Work 78 Reducing Carbs — The Ketogenic Diet 78 Considering what it is and how it works 79 Taking the inflammation out 80 Eating like a Caveman (or Cavewoman) — The Paleo Diet 81 Making sure it’s right for you 81 Keeping inflammation out of it 82 Giving Up Animals — Vegetarian and Vegan Lifestyle 82 Warding off the stereotypes 83 Making the right choices 83 Chapter 6: Feeling the Love (or Hate) in Fats 85 Getting the Message: Fat, Inflammation, and Cell Signals 86 Exploring Different Kinds of Fat 86 Identifying unsaturated fats 87 Seeing the bad in (most) saturated fats 87 The worst of the bunch: Avoiding trans fats 89 Identifying the Best Fat Sources 89 Getting your fair share of essential fatty acids: Omega-3 and omega-6 90 Getting to the meat of the issue: Animal fats 91 Finding other good fats in your diet 93 Chapter 7: Conquering Carbohydrates 95 Understanding the Role of Carbohydrates 96 Types of Carbs: Comparing Simple and Complex Carbohydrates 97 Keeping Carbs in Check to Help Inflammation 98 The not-so-simple truth about simple carbs 98 Steering clear of refined carbs 99 Watching for the sugar rush: The glycemic index and glycemic load 100 Going complex and unrefined 101 Calculating your carb needs 102 Choosing Your Carb Sources 102 Adding great grains to your diet 103 Stocking up on the right fruits and veggies 104 Checking the labels on packaged foods 108 Chapter 8: Getting the Right Kinds of Protein 109 Looking at Protein’s Role in the Body 110 Considering Your Protein Sources 110 A meat-eater’s menu: Including animal sources 111 Taking it to the sea: Fish and seafood 112 Trying the vegetarian variety 112 Getting the Balance Right 114 Chapter 9: Indulging in Sweets 117 Connecting Sugars and Sweeteners to Inflammation 118 Artificial sweeteners 118 Refined sugars 119 Natural sweeteners 120 Eating Less Sugar 121 Giving In to Your Sweet Tooth 122 Getting natural sugars from fruit 122 Finding ways to enjoy processed sweets 123 Part 3: Enjoying Recipes for Less Inflammation and Better Health 125 Chapter 10: Starting the Day off Right: Unbeatable Breakfasts 127 Simple Starts: Smoothies and Yogurts 128 Sweetening Toasts, Cereals, and More 135 Enjoying Savory Egg Breakfasts 142 Chapter 11: Something on the Side: Appetizers and Snacks 149 Making Dips Everyone Enjoys 150 Choosing Vegan Cheeses for Cheesy Appetizers 157 Whipping Up Seafood Starters 161 Enjoying Stuffed Starters and Wraps 168 Setting Out Simple Snacks 174 Chapter 12: Bringing Out the Bowls: Soups 179 Finding Variety in Vegetarian Soups 179 Making Soups with an Asian Twist 190 Cooking Some Hearty Chicken Soup 193 Chapter 13: Keeping It Light: Salads 195 Starring Greens and Other Veggies 196 Making a Meal of Salads with Meat or Seafood 204 Fixing Bean Salads 211 Chapter 14: Making the Main Course: Basic Entrees 215 Packing Vegetarian Dishes Full of Flavor 216 Serving Up Poultry and Seafood Entrees 223 Chapter 15: Cranking Your Entrees Up a Notch 231 Making Main Dishes Special 232 Preparing Vegetarian Entrees that Pop 247 Chapter 16: Topping It Off: Desserts 251 Refreshing Desserts: Smoothies, Parfaits, and More 252 Going Traditional with Cookies, Rice Pudding, and Baked Fruit Desserts 257 Satisfying Your Craving for Chocolate 263 Part 4: Living an Anti-Inflammatory Lifestyle 267 Chapter 17: Making Home Cooking Less Inflammatory 269 Stocking an Anti-Inflammatory Kitchen 270 Flour, sugar, and other baking supplies 270 Fats and cooking oils 272 Dry goods 274 Canned foods 275 Refrigerated items 276 Fruits and vegetables 276 Beverages 277 Choosing the Right Cooking Methods 278 Baking meats, veggies, and more 279 Steaming things up 280 Poaching delicate foods 280 Healthy frying methods 281 Other methods: Grilling, broiling, and microwaving 281 Making Favorite Dishes Less Inflammatory 282 Using this for that: Healthy substitutions in main dishes and sides 282 Staying sweet 283 Chapter 18: Keeping Your Cool When Dining Out 285 Choosing a Restaurant 285 Planning Your Order 286 Reading menus and nutritional information 288 Considering substitutions and special orders 289 Finding Anti-Inflammatory Foods at Restaurants 290 Choosing appetizers and main courses 290 Drinking for health 292 Getting your just (and good-for-you) desserts 292 Exploring Food Options by Restaurant Type 293 Deciding on fast food 293 Choosing ethnic fare 294 Keeping Portions Under Control 295 Chapter 19: Looking at Prescription-Drug Alternatives and Supplements 297 Treating Inflammation with Over-the-Counter Medication 298 Exploring how anti-inflammatory drugs work 299 Navigating your way through over-the-counter drugs 299 Using aspirin for heart disease: Take two and call me in the morning 300 Pointing to the Positive Side of Probiotics 301 Examining how probiotics work 301 Raising the levels of “good” bacteria 302 Using Dietary Supplements to Fill in the Nutritional Gaps 303 Taking vitamins as a defense against inflammation 303 Finding the benefits of fish oil tablets 305 Getting a boost from mighty magnesium 306 Taking herbal supplements and spices 307 Choosing Dietary Supplements Wisely 308 Getting some professional guidance 308 Understanding labels 310 Considering quality standards 310 Chapter 20: Making Strides against Inflammation 313 Fighting Inflammation with Cardiovascular Activity 313 Starting off simply with walking and swimming 314 Get it going good: Stimulating exercises 315 Slowing it down: Relaxing moves 317 Finding Stress Relief in Meditation and Yoga 319 Centering yourself through meditation 319 Going with the flow: Enjoying yoga 321 Part 5: The Part of Tens 325 Chapter 21: Ten Benefits of Stopping Inflammation in Its Tracks 327 Making You Feel Happier 328 Staying Sharp 329 Lowering Your Risk of Heart and Cardiovascular Disease 329 Decreasing Your Cholesterol Levels 329 Decreasing Your Risk of Diabetes and Metabolic Syndrome 330 Losing Weight 330 Strengthening Your Bones 331 Decreasing Your Risk of Autoimmune Disorders 331 Affecting Risk and Ability to Fight Cancer 332 Improving Fertility 332 Chapter 22: Ten Inflammation-Fighting Foods 333 Salmon 333 Flaxseeds 334 Blueberries 335 Natural Almonds 335 Mushrooms 336 Broccoli 336 Quinoa 337 Brussels Sprouts 337 Onions 338 Green Tea 338 Chapter 23: Ten Anti-Inflammatory Supplements and Herbs 339 Omega-3 Fatty Acids: Mixed EPA and DHA from Fish Oils 340 Ginger 340 Turmeric/Curcumin 341 NAC (N-Acetyl Cysteine) 342 Zinc 343 Boswellia 343 Vitamin D 344 Vitamin C 345 Papain 346 Coenzyme Q10 347 Appendix A: Metric Conversion Guide 349 Index 353

Autorenportrait

Dr. Artemis Morris is the co- academic director of the Masters in Integrative Heath and Healing at The Graduate Institute, professor of nutrition, and founder of Artemis Wellness Center, an integrative medical center in Milford, Connecticut. Molly Rossiter is an award-winning writer who focuses on emerging research in science and self-improvement.

Back cover copy

<ul> <li> Understand how inflammation affects the body</li> <li>Reduce inflammation naturally and manage chronic conditions</li> <li>Make 100-plus recipes to heal the immune system</li> </ul> Manage inflammation, manage disease Medical science is discovering more and more about the role inflammation may play in diseases ranging from heart disease and stroke to Alzheimer's and cancer. This new edition helps you understand inflammation and explains how you can keep it in check with diet and lifestyle changes. Discover what inflammation is, how it develops, and how appropriate nutrients can help your body combat it. You'll discover foods to avoid, anti-inflammatory superfoods, meal plans you can live with, approximately 110 recipes including 50 brand-new recipes, and much more. Inside... <ul> <li>Foods you should eat</li> <li>Foods you should avoid</li> <li>Lifestyle factors that impact inflammation</li> <li>100-plus simple recipes</li> <li>Meal plans for your lifestyle</li> <li>Practical advice for avoiding inflammatory foods</li> </ul>