Artemis Morris - Anti-Inflammatory Diet For Dummies

Anti-Inflammatory Diet For Dummies®, 2nd edition

Published by: John Wiley & Sons, Inc.,111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

Copyright © 2020 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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Library of Congress Control Number: 2020941829

ISBN: 978-1-119-69457-1

ISBN: 978-1-119-69458-8 (ebk); ISBN: 978-1-119-69460-1 (ebk)

1 Cover

2 Introduction Introduction There seems to be a diet for everything these days: one for improving heart health, one for detoxifying the body, one for bulking up, and hundreds for slimming down. What if a diet was designed to just make you feel better, relieve painful chronic illnesses, and even prevent the onset of future disease? The anti-inflammatory diet is designed to do just that. For years researchers have studied the impact certain foods have on people’s digestive systems, but did you know they’ve also been watching the impact foods have on the muscles, bones, liver, kidneys, and other organs? What’s more, physicians and researchers have discovered links between certain foods and chronic illnesses such as diabetes, cancer, rheumatoid arthritis, Alzheimer’s disease, multiple sclerosis, neurodegenerative disease, depression, and more — links that may be broken with an anti-inflammatory diet. Certain foods and food groups help promote inflammation in your body, just as others — such as fish, nuts, seeds, and organic fruits and vegetables — can help you avoid such diseases. Anti-Inflammatory Diet For Dummies, 2nd Edition, serves as an introduction to the foods you should avoid and those that you should pile up, explains how you can change your lifestyle into one that’s inflammation-free, and provides approximately 110 recipes you can incorporate into your new anti-inflammatory lifestyle. 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