PraiseforYourNutritionSolutiontoInflammation

“Kimberly’sbookmanagedtocompilemanyofthebestnutritionalapproachestoreducinginflammationscatteredthroughoutliteratureandencapsulatethemintoonereferencesource.Atthesametime,thebookispennedinageneral,easilyunderstoodtonethatcanbeusefultoall.Mainpointsarereiteratedin‘tidbits’tofacilitatelearningretention.Confusingareasofnutritionareexplainedindetail,suchaswhatBMIis,howitiscalculated,andwhyitisrelatedtoinflammation.Insummation,Ifoundittobeanentertaining,comprehensive,andapplication-basedresourceforthoselookingfornaturalwaystoreducethepainanddisabilitythatresultsfromchronicinflammation.”

—KathyJ.Shattler,MS,RDN,RegisteredDietitianNutritionist,VirtualNutritionalSynergy

“YourNutritionSolutiontoInflammationcouldalsobetitled‘StepbyStepEatingtoaHealthierLife.’Thisbookprovidesstraightforwardunderstandableexplanationsandhonestnutritionalinformationwithoutresortingtogimmicksorfads.Itisorganizedinamannerwhereeachchapterbuildsonthepreviousbutalsostandsalone.Areadercouldopenrandomlytoalmostanypageandfindapractical,doablesuggestionortipthat,ifimplemented,wouldimprovethereader’sfoodchoices.Thetips,lists,andmenuguidestakeallthe‘shoulds’thatweasdietitiansteachpeopleandtransformsthemintoachievable‘how-to’s’withoutbeingoverwhelming.Amustreadfornondietitians/nutritionistsseekingtoimprovetheirnutritionalstatusandamodelfordietitiansonhowtopresentnutritionalinformationinanapproachableformat.”

—MavisMillerRD,CSG,LD

“Kim’sbooklaysthegroundworkforwhateverypersonshouldunderstandaboutinflammationandtheirhealth.Wearefacingdiseasesandconditionsthatstemfrominflammationinepidemicproportions.Kimwalksthereaderthroughunderstandingthedifficulttopicofchronicinflammationandprovidesanactionablelifestyleplanforcombatingit.Amustreadforanyonewhoisinterestedinhealthmaintenanceanddiseaseprevention.”

—WhitneyAhneman,MS,RDN,CDE,CLT

“Soundnutritionadvicefromanutritionexpert.Filledwithpracticalnutritiontipsandtidbits,Ms.Tessmer’sbookisaterrificmanualforanyoneinterestedineatingtheirwaytooptimalhealth.”

—ColleenD.Webb,MS,RDN,CLT

yournutritionSOLUTION

toINFLAMMATION

yournutritionSOLUTION

toINFLAMMATION

ameal-basedplantohelpreduceormanagethesymptomsofautoimmunediseases,arthritis,fibromyalgia,andmoreaswellasdecrease

riskforotherseriousillnesses

kimberlytessmer,RDN,LD

Copyright©2015byKimberlyTessmer

AllrightsreservedunderthePan-AmericanandInternationalCopyrightConventions.Thisbookmaynotbereproduced,inwholeorinpart,inanyformorbyanymeanselectronicormechanical,includingphotocopying,recording,orbyanyinformationstorageandretrievalsystemnowknownorhereafterinvented,withoutwrittenpermissionfromthepublisher,TheCareerPress.

YOURNUTRITIONSOLUTIONTOINFLAMMATIONEDITEDBYROGERSHEETY

ORIGINALCOVERDESIGNBYJOANNAWILLIAMSPrintedintheU.S.A.

Toorderthistitle,pleasecalltoll-free1-800-CAREER-1(NJandCanada:201-848-0310)toorderusingVISAorMasterCard,orforfurtherinformationonbooksfromCareerPress.

TheCareerPress,Inc.220WestParkway,Unit12PomptonPlains,NJ07444www.careerpress.com

LibraryofCongressCataloging-in-PublicationData

Tessmer,KimberlyA.

Yournutritionsolutiontoinflammation:ameal-basedplantohelpreduceormanagethesymptomsofautoimmunediseases,arthritis,fibromyalgiaandmore,aswellasdecreaseriskforotherseriousillnesses/byKimberlyTessmer,RDN,LD.

pagescm.—(Yournutritionsolution)

ISBN978-1-60163-367-5(paperback)—ISBN978-1-60163-385-9(ebook)

1.Inflammation—Diettherapy—Popularworks.2.Inflammation—Diettherapy—Recipes.3.Inflammation—Nutritionalaspects.I.Title.

RB131.T422015641.5’63—dc23

2015002488

Disclaimer

Atthetimethisbookwaswritten,allinformationhereinwasbelievedbytheauthortobecorrectandaccurate.Informationoninflammationchangesfrequentlyasmoreresearchisbeingcompleted.Alwayskeepyourselfup-to-datebyreadingreputableandcurrentpublications,andspeakingwithyourhealthcareprovider.Theauthorshallhavenoliabilityofanykindfordamagesofanynature,howevercaused.Theauthorwillnotacceptanyresponsibilityforanyomissions,misinterpretations,ormisstatementsthatmayexistwithinthisbook.Theauthordoesnotendorseanyproductorcompanylistedinthisbook.Alwaysconsultwithyourhealthcareproviderformedicaladvice,aswellasrecommendationsonanytypeofsupplementorherbalsupplementyouplanontaking.Theauthorisnotengagedinrenderingmedicalservicesandthisbookshouldnotbeconstruedasmedicaladvicenorshouldittaketheplaceofbeingproperlydiagnosedandmonitoredbyyourregularhealthcareprovider.

Dedication

Idedicatethisbooktoallofthepeoplethatdealdailywithchronicinflammationanditsconsequences.Myhopeisthatthisbookwillbeabletohelpyouinsomewaytorelievethepainandfrustrationthatgoesalongwithdealingwithdailychronicinflammation.Allowthisbooktoempoweryoutomakethenecessarychangesneededtostartfeelingbetterandmanagingyourhealthforalifetime.IamalwaysgratefultobeabletodedicatemybookstomyDadandtomylateMom,whoImissdearly.Iamsothankfulforthegifttheypassedontomeforhelpingothers.Thatiswhatgivesmemypassiontobeadietitianandhelpothersdealwiththeirstruggles.

Acknowledgments

Alovingthank-youtomywonderfulhusband,Greg,whoworkssohard,whichallowsmetodowhatIlove,andtomydaughter,Tori,whoisalwayspatientandgivesMommythetimetodoherwriting.IwouldliketothankallofmyfellowRDswhogavemetheirexpertinputandadviceonthissubject.AspecialthankyoutoWhitneyAhneman,MS,RDN,CLTandalloftheotherdietitianswhotooktimeoutoftheirbusyscheduletoreviewmybookandprovideendorsements.

contents

Introduction

Chapter1:YourQuestionsAboutInflammation,Answered

WhatIstheDifferenceBetweenAcuteandChronicInflammation?

WhatHealthConditionsandDiseasesAreAssociatedWithInflammation?

WhatCausesInflammation?

HowDoFoodAllergies/Intolerances/SensitivitiesAffectInflammation?

WhatAretheSymptomsofInflammation?

CanInflammationBeDiagnosed?

WhatPartsoftheBodyCanInflammationAffect?

WhoIsatRiskforInflammation?

HowIsInflammationTreated?

AreThereLong-TermComplicationsDuetoInflammation?

Chapter2:TheNutritionConnectionandBeyond

FocusingonFats

TheCarbohydrateConnection

SupportingNutrients

DiscoveringSupplements

HerbalSupplements

Chapter3:Your5-StepNutritionandLifestyleSolution

Step1.GoMediterranean!

Step2.BeChooseyAboutCarbohydrates

Step3.PowerUponPlantFoods

Step4.ShootForAHealthyWeight

Step5.GetActive

Chapter4:10FoodstoAvoidand10FoodstoIncludeforReducingInflammation

10CommonCulprits

10PotentialHelpers

Chapter5:MenuPlanningandShoppingGuide

MenuPlanningTips

NavigatingtheSupermarket

UsingFoodLabelstoHelpManageInflammation

Chapter6:14-DayMenuGuideandStockingYourKitchen

14-DayMenuGuide

StockingYourKitchen

YourBestResources

Websites

Books

CertifiedLEAPTherapists/Dietitians

Bibliography

Index

AbouttheAuthor

introduction

Theword“inflammation”tendstoconjureupalltypesofimagesinyourheadincludingredness,pain,swelling,andheat.Thesecanallbethecasewithacuteinflammation.Whenyoufalloffyourbikeandscrapeyourkneeorcutyourselfwithaknife,thesiteoftheinjurynormallyshowssymptomsofacuteinflammation,includingallofthedescriptivewordswejustused.Thisisyourbody’snaturalimmuneandprotectiveresponsetotissuedamage.Thatredness,pain,swelling,andfeelingofbeinginflamedareallgoodsignsthatyourbody’simmunesystemisdoingwhatitshouldandsendingwhitebloodcellstotheaffectedareatorepairthedamagedtissue.

Althoughwewilldiscussbothtypesofinflammation,thetypethatthemajorityofthisbookwillencompassiscalledchronicorsystemicinflammation,whichcanseriouslyaffectone’shealthandpossiblybetherootcauseformanyhealthissues.Infact,chronicinflammationmayberesponsibleformorehealthissuesinthiscountrythanweevenrealize.Forsomepeople,theinflammationresponseistriggeredinappropriatelyand/ornevershutsoffonceitistriggered.Thisleadstochronicinflammation,whichcontinuallydrainsenergyfromthebody,inturnweakeningtheimmunesystemandmakingitvulnerabletothetriggeringofotherhealthconditions.

Researchhasfoundthattheeffectsofthisinvisiblebutchronicinflammationmayplayaroleintheagingprocessandinage-relateddiseasessuchasheartdisease,arthritis,asthma,diabetes,certaintypesofcancer,Parkinson’s,Alzheimer’s,andautoimmunedisease,justtonameafew.Itisbelievedthatgeneticsmayplayaroleinyourriskforchronicinflammation.However,thegoodnewsisthatitisalsobelievedthatlifestyleanddietcanmakeadifferenceandwehavetotalcontroloverbothofthese.Thisbookwillhelpyoutofindouthowtochangeyourdietandlifestyletohelpfightagainstchronicinflammationnowandinthefuture.Itistimetotakechargeofyourownhealthandthisbookisyournutritionsolutiontoinflammation!

chapter1

yourquestionsaboutinflammation,answered

Theword“inflammation”isoneofthenewestmedicalbuzzwords.Andwithgoodreason!Inflammationhasbecomeahugeareaofinteresttomedicalresearchersastheyarebeginningtodiscoverthatitmayplayacriticalroleintheoccurrenceofmanychronichealthconditionsanddiseases.Notallinflammationisbad,andwewillfindoutmoreaboutwhatitactuallyisandthedifferencebetweenacuteandchronicinflammationinthischapter.

WhatIstheDifferenceBetweenAcuteandChronicInflammation?

Althoughtheword“inflammation”maynotalwaysconjureupthebestthoughts,notallinflammationisentirelybad.Acuteinflammationispartofthebody’simmuneresponseandthebody’sattempttoprotectitselffrominfectionandfurtherharm.Forexample,ifyouhaveaninjurysuchasacutorscrapeonyourskinoryoutakeablowtoyourknee,orevenifyouhaveabacterialinfectioninyourlungssuchasbronchitis,thesignsandsymptomsofinflammationdisplayabiologicalresponsebythebodytoremoveharmfulstimuliandbeginthehealingprocess.Duringtheinflammationprocess,thebodyproduceswhitebloodcellsandothersubstancestoprotectitselffromforeignorganisms.Cuts,wounds,infections,anddamagetotissuewouldnothealwithoutacuteinflammation.Acuteinflammationcomesonquick,isshort-lasting,andisaverynormalandnecessaryprocesstohelpprotectourbody.Inthiscase,it’sagoodthing.

YourNutritionSolutionTidbitInflammationdoesnotalwaysmeananinfectionispresent.Aninfectionisnormallycausedbybacteria,avirus,orfungus,whereasacuteinflammationisthebody’sresponsetothatspecificinfection.

Ontheflipsideoftheinflammationcoinischronicinflammation,whichisawholeotherstory.Thistypeofinflammationislong-lastingandongoing,fromseveralmonthstoyears,andplaysamorepuzzlingroleinthebody.Chronicinflammationcanoccurfromacuteinflammationthathasapersistentstimulusand/orwhenyourbodylosestheabilitytoturnofftheacuteinflammatoryresponseandtheinflammationthenbeginstodamagehealthytissueandcellswithoutforeigninvaderspresent.Chronicinflammationcanbecausedfromanautoimmuneresponseaswell,whichcandamagemanypartsofthebodyfromyourdigestivesystemtoyourhearttoyourjoints.Thebodybasicallyrespondsasifhealthytissueisinfectedorabnormal,eventhoughitisnot.Theproblemoccurswhenchronicinflammationeventuallyaffectsthehealthytissue,causingorbecomingtherootprobleminmanyhealthconditionsanddiseases.

YourNutritionSolutionTidbitChronicinflammationisalsosometimesreferredtoassystemicinflammation,whichhappenswheninflammationmovesbeyondtheaffectedtissuesandintotheliningofthebloodvesselsandorgans.Thiscanseriouslyaffectyourhealthandcauseahostofhealthissues.

WhatHealthConditionsandDiseasesAreAssociatedWithInflammation?

Thereareawidevarietyofhealthissuesthatareassociatedwithbothacuteandchronicinflammation.Inaddition,therearemanyautoimmunedisordersthatcancausethebody’simmunesystemtomistakenlyinitiateaninflammatoryresponseeventhoughthereisnothingtofightoff.

Examplesofhealthconditionsthatareassociatedwithacuteinflammationinclude:

•Acutebronchitis.

•Infectedingrowntoenail.

•Acutorbump.

•Sorethroat.

•Acutesinusitis.

•Acutetonsillitis.

•Acuteappendicitis.

•Stuffynose.

•Sprainedankle.

•Burntotheskin.

Thedevelopmentofaspecifichealthconditiondependsontheparticularsitewheretheinflammatoryresponseoccurs.Forexample,iftheresponseordisruptionoccursintheintestinalcells,thiscanleadtoinflammatoryboweldisease(IBD),includingCrohn’sDiseaseorulcerativecolitis.Althoughdifferenthealthconditionsanddiseaseswillhavedifferentunderlyingfactorsthatmighttriggerit,themechanismthatlinkschronicinflammationanddiseaseisevidencedbythesameprogression.

Examplesofhealthconditionsthatareassociatedwithchronicinflammationthatareinflammatorybynatureoranautoimmunedisorderinclude:

•Asthma.

•Rheumatoidarthritis.

•Inflammatoryboweldisease,suchasulcerativecolitisandCrohn’sdisease.

•Irritablebowelsyndrome(IBS).

•Lupus.

•Fibromyalgia(oftenasetofsymptomsassociatedwithanotherautoimmunedisorder).

•Chronicsinusitis.

•Tendonitis.

•Diverticulitis(canalsobeassociatedwithacuteinflammation).

•Gingivitis.

•Glutensensitiveconditions/celiacdisease.

•Psoriasis.

•Atherosclerosis/heartdisease.

•Type2diabetes/insulinresistance.

•Hashimoto’sthyroiditis.

Additionally,thereareotherhealthissuesthatresearchesarenowfindingmayhavechronicinflammationastheirrootcause,includingatherosclerosis/heartdisease,hypertension,metabolicsyndrome,obesity,certaintypesofcancer,allergies,gallbladderdisease,non-alcoholicfattyliverdisease,andmaybeevenAlzheimer’sdisease.Heartdiseaseisthenumber-onekillerforAmericans,butdidyouknowthatoneofthebiggestcausesofheartdiseaseisinflammation?Inflammationcanalsotriggeranincreaseinthe“bad”cholesterolorlowdensitylipoproteins(LDL),whichareamajorriskfactorforheartdisease.Youcanchangeyourdietandlifestyletolowercholesterol,oreventakemedications,butifyoudon’tgettotherootcauseofchronicinflammation,youwon’tgettothebottomoftheprobleminordertosolveit.Itisquitethedominoeffect.Thatiswhereourdietcomesin.ThegreatestsourceofinflammationformostAmericansistheireverydaydiet,whethertheyhaveapoordietorhiddenfoodsensitivitiesandintolerances.Andthatissomethingweallhavecontrolover.

IsFibromyalgiaanInflammation-RelatedDisorder?

Fibromyalgiasyndromeisachronicdisorderthatingeneralcauseswidespreadmuscleandjointpain,painfultenderpoints,cripplingfatigue,andanumberofotherharshsymptomsincludingdepression.Itisoneofthemostcommonmusculoskeletalconditionsafterosteoarthritis,especiallyforwomen,andmostexpertstendtogroupitwitharthritis-relateddisorderseventhoughitisnottrulyaformofarthritis.However,fibromyalgiaisconsideredarheumaticcondition,whichisamedicaldisorderthatimpairsthejointsand/orsofttissueandcauseschronicpain.Itdoesnotcauseinflammationanddamagetojointsasarthritisdoes.

Thecauseofthisdisorderisstillunclear.Itmaydealwithgenesandruninfamilies,anditmostoftenmaterializesduetoatriggeringfactor,manytimesrheumaticinnature,suchaslupus,osteoarthritis,and/orrheumatoidarthritis.Eventhoughfibromyalgiadoes

causeinflammation,muchofthewayitistreatedanddealtwithisthesameasmethodsforhelpingtoreduceinflammationincludingmedications,exercise,sleephabits,relaxation,andpossiblydiet.Thebenefitsofaddingoravoidingspecificfoodscanbedifferentforeveryindividual,sokeepingafooddiarycanbeextremelyhelpfulinidentifyingpersonaltriggersforpainandalsoforwhichfoodsmightmakeyoufeelbetter.Followingthetipsinthisbookcanpossiblyhelpandsurelycan’thurt.

WhatCausesInflammation?Whenacuteinflammationoccurs,chemicalsfromourbody’swhitebloodcellsare

releasedintothebloodstreamand/oraffectedtissuestoprotectthatareafromforeignsubstances.Thereleaseofchemicalsinturnincreasesthebloodflowtothearea,whichusuallyresultsintheredness,swelling,andwarmththatyoufeelwhenyouhaveinflammation.Thewholeprocess,thoughprotective,cansometimescausepainbystimulatingnerves.

Chronicinflammation,aswementionedbefore,canberelatedtothefailureofthebodytoeliminatewhateverwascausingtheacuteinflammationorthepresenceofapersistentstimuluscausingacuteinflammationtoevolveintochronicinflammation.Thisstimuluscanbeahostoffreeradicalsthatcomefromhighlyprocessedfoodsweeateveryday,itcouldbeanallergyorintolerancetoglutenorotherfoodsubstanceswhichinturninflamestheliningofthegut,oralow-gradelingeringinfectionthatwearenotevenawareof.Chronicinflammationcanalsobecausedbyanautoimmuneresponse—basicallyyourimmunesystemattackingyourhealthycellsandtissue,mistakingthemforsomethingthatisharmfuleventhoughtheyarenot.Thepaininchronicinflammation,suchasinajoint,canbecausedbyanincreasednumberofcellsandinflammatorysubstanceswithintheareathatcauseirritationandswelling.Intheexampleofthejoint,theswellingofthejointliningeventuallywearsdownthecartilage,whichisthecushioningattheendofthebones,causingpain.

Otherpossibleinflammationtriggerscanincludeobesity,anxiety,foodallergies,hormonalchanges,poordiet,lackofsleep,andstress—justtonameafew.

HowDoFoodAllergies/Intolerances/SensitivitiesAffectInflammation?

Foodallergies,intolerances,andsensitivitiescanoftenbeanoverlookedcauseofchronicinflammation.WementionedpreviouslythatagoodmajorityofinflammatoryissuesforAmericansareadirectresultoftheireverydaydiet.Thiscanbefromapoordiet,fromhiddenfoodintolerances;allergies;sensitivitiesorfromacombinationofthese.Manyinflammatoryconditionssuchasceliacdisease,inflammatoryboweldisease(ulcerativecolitisandCrohn’sdisease),IBS,andarthritis,forexample,arelinkedtodietaryfactorsorfoodsthateitherseemtocauseorexacerbatesymptomsofinflammation.Wellover50percentofourimmunecellsarefoundinourdigestivetract.Iftheimmunesystembecomestriggeredand/orconfusedbyhiddenfoodallergensandintolerances,it

caninturntriggerchronicinflammationandweakentheimmunesystemleavingyoususceptibletonumeroushealthconditionsincludingautoimmunediseases.

Thelistofthemorecommonfoodoffenderscanbequitelong,butfoodsatthetopofthelistcanincludedairyproducts,wheat,gluten,yeast,eggs,soy,corn,foodadditives,andmore.Theproblemisthatpeopleoftendon’tevenrealizethatafoodallergyorintoleranceisattherootoftheirinflammatory-relatedhealthissue.Further,manydon’trealizethattheirhealthissueisrelatedtochronicinflammation.Sohowdoyougoaboutfindingoutifyouhavepossiblefoodallergiesorintolerancesthatarecausingyouproblems?

Ifyoususpectyoumayhavefoodsensitivities,intolerances,orallergies,youshouldseeyourdoctorwhocanreferyoutoaboard-certifiedallergistfortesting,evaluation,anddiagnosis.Itisbestnottotrytodiagnoseafoodallergyorintoleranceonyourownwithoutprofessionalguidance.Self-diagnosiscanleadtounnecessarydietaryrestrictions,inadequatenutrition(especiallyinchildren),andalotofunneededfrustration.Itcanmakeyourhealthissueslastlongerandmaybebecomeworse.Anallergistwillusuallybeginwithathoroughmedicalhistorytodetermineifitisactuallyafoodallergyorintolerancethatmaybecausingyoursymptoms.Secondly,theywillconductanumberofteststohelpidentifythepossiblefoodculprit.Thesemightincludeaskinpricktest,bloodtest,oralfoodchallenge,andtrialeliminationdiet.Onceadiscoveryismade,theallergistshouldreferyoutoaregistereddietitiannutritionistforfurtherinstructiononhowtohandleyourdietinordertoeliminatethefoodorfoodsthatarecausingyouproblems.

AnotherwaytofindoutwhetheryouaresufferingwithfoodsensitivitiesiscalledaMediatorReleaseTest(MRT).AnMRTisabloodtestthatmeasuresyourimmunereactionorsensitivitytoawholehostoffoods,additives,chemicals,andmore.WiththeresultsoftheMRT,yourhealthcarepractitionerisabletoidentifyalistoffoodsthatyoumaybesensitivetoandmaybecausingchronicinflammationthatyouarenotevenawareof.AnMRThasbeenshowntohavethehighestlevelofaccuracyofanyfoodsensitivitybloodtest.Thistypeoftestingcanoftenhelptoidentifyculpritsthatapersoncannotfigureoutanyotherway.The“hub”oftheimmunesystemisthegut,andwhensomeoneconsumesafoodthattheyhaveareactionorsensitivityto,theimmunesystemsendsoutchemicalmediatorssuchashistamine,cytokines,andpros-taglandins,whichcanproducechronicinflammationanddamagingeffectsonbodytissuesandcausethedevelopmentofsymptomsandmajorhealthproblems.Dependingonthetypesofmediatorsreleased,differentareasofthebodyareaffected.Forexample,forsomepeopleconsuminganaffectedfoodwillcausemigraines,forothersarthritisormaybeacidreflux.Identifyingtheharmfulsubstanceisthefirststeptowardimprovingtheinflammationthatresultsfromafoodsensitivityandinturnimprovesandimpactsyourlong-termhealth.ThenextstepinvolvesfollowinganindividualizedLEAPeatingplan.

ManyofyouhaveprobablyneverheardofLEAP(lifestyle,eating,andperformance),butthiscouldbeyouranswertofindingoutonceandforallwhatfoodsandbeveragesaretrulytriggeringchronicinflammationinyourbody.LEAPisaneffectiveprotocolthatcombinestheMRTwiththeprofessionalskillsofaCertifiedLEAPTherapist(CLT).TheCLTisabletoproduceapatient-specificanti-inflammatorydietdependentontheresultsofyourMRTtesttoreduceinflammationandthereforereducesymptomsofhealthissues

relatedtochronicinflammation.Thetwogohand-in-handandhavehadsubstantialresultsformanyindividuals.ACertifiedLEAPTherapist,usuallyadietitian,hasreceivedadvancedclinicaltraininginadversefoodreactions,includingfoodallergies,foodsensitivities,andfoodintolerance.TheyknowexactlyhowtoassistclientswiththeirLEAPDietProtocolsthatarebaseddirectlyontheresultsoftheirMRTbloodtest.

MostpeoplewhohaveMRTtestingdonealongwithcounselingfromaCLThaveexperiencedsignificantimprovementwithinthefirst10daysorsoonerwithsymptomscontinuingtoimprovethroughoutthenextfourtosixweeks.Manypeopleexperiencecompletesymptomresolutiononcetheirtriggersareidentifiedandeliminated,dependingonhowcloselytheyfollowtheirLEAPprotocol,whethertheyhaveunderlyingconditionsinvolved,andtowhichdegreefoodsensitivityplaysaroleintheircondition.

IfyouareinterestedinLEAPandMRTtesting,visithttp://nowleap.comorcall1-888-Now-LEAP(tollfree).YoucanGoogle“CertifiedLEAPTherapist”inyourstate,city,orzipcode.Inaddition,thereisalistofRDandRDNsintheresourcesectionofthisbooktohelpgetyoustarted.Manywillcounselviaphone,soyoudon’tneedtoresideinthesamearea.Thisprocessisdefinitelymorethanjustbeingtested!MostpeoplewhoaretestedwithoutcounselingfromaCLTdonotdonearlyaswell.Talktoyourdoctoraboutbeingtestedforfoodsensitivitiesandifyoudecideitisrightforyou,doitthecorrectwayandpartneritwithaCertifiedLEAPTherapist.Whatyoudowiththetestresultsisthemostimportantstepinsuccesswiththisprocess.

YourNutritionSolutionTidbitAtruefoodallergyismuchlesscommonandleadstoanimmunesystemreactionthatcanaffectnumerousorgansinthebodyandinsomecasescauseseveresymptoms.Afoodintoleranceisgenerallylessseriousandisoftenlimitedtolessseveresymptomssuchasdigestiveissues,headaches,andheartburn.Foodintolerancesoccurwhenanindividualisnotabletoproperlydigestaspecificfooditemorwhenafooditemcausesirritationinthedigestivesystem.Afoodsensitivityseemstobethemostdifficulttodiagnoseandgenerallymeansthatanindividualhasanegativereactiontocertainfooditemsthatdonotalwaysoccurinthesameway.Someonewithafoodsensitivitymaybeabletoconsumeaspecificfoodwithoutanyapparentsymptoms,butwillintermittentlyshowsymptomssuchasacidreflux,headaches,abdominalcramps,nausea,andotherdigestiveissueswithoutknowingwhy.

WhatAretheSymptomsofInflammation?Thesymptomsofacuteinflammationaremuchdifferentthanthoseofchronic

inflammation.Symptomsofacuteinflammationareusuallyprettyobviousandcanincludethingssuchaspain,redness,swelling,heat,andjointstiffness.Acuteinflammationcanalsoincludelessobvioussymptomssuchasfever,chills,fatigue,headache,andmusclestiffness.Symptomsofchronicinflammationarenotalwaysso

apparent.Mostofthetime,chronicinflammationissilentandyoudon’tknowthereisaproblemuntilmultiplehealthconditionsbegintoemerge.Evenatthatpoint,mostpeopledonotknowthatinflammationistheunderlyingcauseoftheircondition(s)unlessitisanobviousinflammatory-relateddiseasesuchasarthritis.

CanInflammationBeDiagnosed?Thediagnosisofinflammationisonlymadeaftercarefulevaluationofmanyfactors

includingacompletemedicalhistory,diethistory,physicalexamwithattentiontojointpainandstiffness,evaluationofotherphysicalsymptoms,aswellasresultsofXraysandbloodtests.ThebloodtestmostwidelyusedtomeasurelevelsofinflammationinthebloodstreamiscalledC-reactiveprotein(CRP).CRPisaproteinmadebythebodyfromthepro-inflammatorycytokineinterleukin-6(IL-6),whichisproducedmainlybytheliver.Thelevelofthisproteintendstoincreasewithincreasedlevelsofinflammation.ACRPtestissometimesusedtoevaluateaperson’sriskfordevelopingcoronaryarterydisease(CAD)inwhichthearteriesoftheheartarenarrowed.CADcaneventuallyleadtohavingaheartattack.TheCRPbloodtestisalsousedtomeasurechangesinthebody’soverallinflammationlevelstohelphealthcarepractitionerstrackprogressandsuccessoftreatment.Thisusuallyoccurswhenapersonhasahealthconditionknowntoberelatedtoinflammationsuchasinflammatoryboweldisease,arthritis,lupus,etc.orwhenapersonhasrecentlyhadaheartattackorsurgery,tocheckforinfection.ThoughCRPiswidelyused,notallhealthcareprofessionalsagreewhetheritisatruesignofincreasedriskofdiseaseduetoinflammation.

AlthoughCRPlevelsareabetterindicator,erythrocytesedimentationrate(ESR)isanothertestthatreflectsthedegreeofinflammationinthebody.Itisnotabletopointtoaspecificdisease,butinhealthypeopletheESRislowandriseswithinflammation.Bothofthesetestscanbeusedtomonitorbothdiseaseactivityandhowwellsomeoneisrespondingtotreatment.

YourNutritionSolutionTidbitShouldyoubetested?Theanswertothatwillbeatthediscretionofyourdoctor.However,ifyoufindthatyouhavemultiplehealthissuessuchastype2diabetes,gumdisease,obesity,excessivehunger,fatigue,brittlenails,headaches,areasmoker,aresedentary,areconstipated,havedifficultyconcentrating,orexperienceotherunexplainedsymptoms,youmaywanttospeakwithyourdoctoraboutinflammation,testing,andyourpossiblerisks.

WhatPartsoftheBodyCanInflammationAffect?Chronicinflammationisnotpicky.Itcancauseproblemsinallsortsofareasofthe

body.Itcanaffectinternalorganssuchastheheart,kidneys,andlungsaswellasjoints,skin,andgums,forinstance.Itcancreateasnowball-typeeffectwheretheinflammation

flaresupandevolvesintoahealthconditionwiththatconditionevolvingintoanother.Forexample,weknowthatobesityandtype2diabetesoftengohandinhand.Whyisthat?Mainlybecauseobesity,withitsextra-largefatcells,churnsoutmoreinflammatorycompounds.Inflammationinturnpromotesinsulinresistance,whichinturnpromotestype2diabetes.Itisvitaltothinkofchronicinflammationbeingtherootcauseforcertainhealthissuesandtochangefactorssuchasweight,diet,andlifestylethatwehavecontrolovertostopthecycleandrestorehealthbeforethingsgetoutofhand.

WhoIsatRiskforInflammation?Justaboutanyonecanbeatriskforchronicinflammation,howevertherearesome

peoplethatmaybemorepronetoitthanothers.Forexample,peoplethatexperiencerepeatedorprolongedinfections,thatsmoke,thataresedentaryorunfit,thataresleepdeprived,havefoodallergiesorsensitivities,orthosewhohavegumdiseasecanbemorepronetochronicinflammation.Inaddition,peoplewhoareobesealsohaveamuchhigherriskofexperiencingchronicinflammation.Peoplewhocarryexcessbodyfathavemorewhitebloodcells(inflammatorymarkers)aswellasmoreinflammatoryproteinscalledcytokinesthatarechurnedoutorthatleakfromfatcells.Whenapersongainsweight,theirfatcellsbecomelargerastheyfillwithmorefat.Thesefatcellsarestretchedtotheirlimitandcanleak.Immunecells,called“macrophages,”comeintosavethedayandcleanup.However,thesemacrophagesinturnreleasemoreinflammatorychemicalsthatcanresultinbeingthecatalystbehindmanyofthenegativeeffectsbeingoverweightorobesecanhaveonhealth.

Beingobeseoroverweightwillincreaseyourriskforchronicinflammation;butevenmoresignificantisbodyfatdistributionorwhereyourbodystoresmostofyourfat.Ifyouaremoreofanappleshapeandstoremoreofyourfatinyourmid-sectionandabdominalarea,youcouldbeatevenhigherriskforthenegativeeffectsofchronicinflammation.Obesity,especiallyaroundtheabdomen,isassociatedwithchroniclow-gradeinflammation.Inflammationcausedbyexcessfatinthisareacanleadtoinsulinresistanceaswellasotherelementsofmetabolicsyndrome,suchashighbloodcholesterollevelsandhightriglycerides.Althoughjustaboutanyoneisatriskforchronicinflammation,ithasbeenclearlyestablishedthatthosewhoexhibitpooreatingandlifestylehabitstendtohaveahigherriskforinflammationaswellashigherlevelsofinflammation.Ontheflipside,thosethatloseweighthaveadecreasedriskandlowerlevelsofinflammation.

YourNutritionSolutionTidbitWementionedanelevationofwhitebloodcellsaswellascytokines(atypeofprotein)asinflammatorymarkersordeterminantsforinflammation.Pro-inflammatorycytokinesincludeIL-6,TNF-alpha(a),andIL-1beta(b).

HowIsInflammationTreated?

Unfortunately,whenapersonexhibitsknowninflammation,thefirstformoftreatmenttendstobemedication.Over-the-counter(OTC)medicationssuchasnon-steroidalanti-inflammatorydrugs(NSAIDs)likeaspirin,ibuprofen,andnaproxenarecommonlyusedtohelprelievepainandcontrolinflammation.InadditiontoOTCmedications,therearealsoprescriptionstrengthNSAIDsavailable.Mostofthesemedicationsworktoinhibitspecificenzymesthatcatalyzestheformationofpro-inflammatorychemicals.However,whentakenregularlyforlongperiodsoftime,therisksforissuessuchasgastrointestinal(GI)bleeding,decreasedbloodclotting,andliverissuescanbeamajorconcern,andsoshouldbediscussedwithyourdoctorfirst.

Therearealsomanyprescriptionanti-inflammatorymedicationsthatareusedtotreatthepainandsymptomsofchronicinflammation.Again,justaswithanymedicationtakenonaregularbasis,therisksneedtobeweighedcarefully.Someprescriptionmedicationsthatareusedforcontrollinginflammationmayhavelowgastrointestinalrisksbuthavebeenfoundtopossiblyincreasetheriskofcardiovascularevents.Corticosteroids,specificallyprednisone,arestillanotherformoftreatmentinthefightagainstchronicinflammation.Theyareapowerfulanti-inflammatorydrugandareoftenusedtotreatdifferentformsofarthritis,lupus,asthma,andotherinflammatoryconditions.Althoughthesecorticosteroidscanbeaneffectivetool,likemanyothermedications,theytoocanhavemanysideeffectsofconcernwhentakenlongterm.Sideeffectsdependgreatlyonthedoseofmedicationyouaretaking,butinsomecasestheycansuppressorweakentheimmunesystem,causeboneloss,andtriggercataractsaswellascauseweightgain,moodswings,elevatebloodpressure,andinitiateglaucoma.

Tominimizesideeffects,yourdoctormaytryalow-dose,short-termsteroidortryothermedicationsincombinationwiththesteroidtohelpkeepsteroiduseaslowaspossible.Ifyouneedtobeonsteroidslong-term,youshoulddiscusswithyourdoctorwaystobattlesideeffectssuchasloweringcalorieintake,takingsupplementsforbonehealth,andhavingregulareyeexams.Thegoalshouldbetofindlong-lastingsolutionsthatwon’tbeofconcern,includingdietandlifestyle.Onceonsteroids,itisimportanttoweanoffofthemslowlytopreventshort-termsideeffects.

Muchneedstobeconsideredwhendevelopingatreatmentplanforsomeonewithchronicinflammation.Thegoodnewsisthereareotheravenuestotake,eitherinadditiontoorinplaceofOTCand/orprescriptionmedications.Diet,lifestyle,stressrelief,bodyweight,certainfoods,certainvitaminsandminerals,andherbalandsupplementsmayallhaveaverypositiveimpactoninflammation.Wewillbediscussingallofthesethroughoutthisbook.

AreThereLong-TermComplicationsDuetoInflammation?Unfortunately,therearecountlesscomplicationsthatcanresultfromchronic

inflammation.Thedangerouspartofchronicinflammationisthatmanyofusdon’tevenknowitissimmeringinsideourbodyuntilitignitesandsurfacesintoachronicmedicalcondition.Chronicinflammationcanpossiblybeattherootofmanymedicalconditionswithresearchjustscratchingthesurface.Allwecandoistrytocontrolthefactorswedohavecontrolofinordertokeepinflammationfromeverstartinginourbodyandtolower

anyinflammationthathasalreadyprogressedtoensurebetterhealth.

chapter2

thenutritionconnectionandbeyond

Nowthatyouhaveabetterunderstandingofexactlywhatinflammationis,especiallychronicinflammation,wecanbegintotakeadeeperlookatthenutritionconnectionandhowitcanactasalargepartofthesolutiontomanagingandeliminatinginflammation.Thischapterwilldiscusssignificantnutrientsincludingfats,carbohydrates,andspecificvitaminsandminerals,andtheroletheycanplayinhelpingtoreduceinflammation.Thischapterwillalsodiscussevenmorenaturalwaysofabolishinginflammationincludingdietaryandherbalsupplementsaswellasprobiotics.Itwillhelpyoutounderstandthatyourdailydietaryintakecanbetheveryconnectionthatiscausingyourinflammationand,therefore,maybethesolutiontosolvingit.

FocusingonFatsTherearecountlessfoodsinthetypicalAmericandietthatcanhelptoeliminateor

reducechronicinflammationandthosethatdotheirparttoaggravateinflammation.Thetypeoffatweeatisjustoneexample.Wewilldiscussthefatsyouwanttoditchandtheonesyouwanttoinclude.

DitchingtheUnhealthyFats

Mostofuscanagreethatcertaintypesoffatsarenotgoodforourwaistlineorourhearts,butdidyouknowthatsomecanevencontributetochronicinflammation?Someoftheunhealthyfatsthatcanhavepro-inflammatoryeffectsincludesaturatedfats,transfat,andomega-6fattyacids.Inmoderateamounts,saturatedfatsdon’ttendtobemuchofaproblemforinflammation,butwhenconsumedinexcess,thisunhealthyfatcanbecomeaninflammatorynightmare.Ontheotherhand,transfatinanyamountisaproblemforbothhealthandinflammation.

SaturatedFats

Saturatedfatsaremostdefinitelyoneofthebadguyswhenitcomestoourhealth,especiallyourhearthealth.Theyareoneofthemaincausesofhighbloodcholesterollevels,evenmoresothandietarycholesterolitself.Becausemanyofthesefoodsarealsohighincholesterol,theycanbecomeadoublewhammy!SaturatedfattriggersthelivertomakemoreLDLor“bad”cholesterol.Panelstudieshaveshownanincreasedriskforheartdiseaseandstroke,aswellassometypesofcancerwhenadietismuchhigherinsaturatedfats.Saturatedfatsarefoundprimarilyinanimal-basedfoods,suchasmeat,theskinonpoultry,butter,andhigh-fatproducts.Inaddition,manybakedgoods,aswellasfriedfoods,carryhighlevelsofsaturatedfat.Eventhoughmostvegetableoilsareabiggersourceofunsaturatedfat,thereareafewplantoilsthataremoresaturated,suchascoconut,palm,andpalmkerneloils.Note,however,thatunrefinedcoconutandpalmoilsmayalsocontainstronganti-inflammatorycompoundsaswell.Thestrongestlinkto

inflammationthroughsaturatedfatsiswiththetotalamountthatyouconsumeeachday.Saturatedfatmostlybecomesinflammatoryandaproblemwheneateninmorethanmoderateamountsandonaregularbasis,whichunfortunatelyiscommoninthetypicalAmericandiet.Manyexpertsagreethatchronicinflammationplaysabiggerroleinthehealthproblemsthatsaturatedfatsareblamedfor.Becausesaturatedfatisnotgoodforouroverallhealth,aswellashearthealthandinflammation,itisbesttolimittheseasafatsourceinthediet.

YourNutritionSolutionTidbitGrain-fedmeatcanbehighinotherpro-inflammatorycompoundsandlowinanti-inflammatoryones.Yourbestbetistochoosemeatthatislabeledasgrass-fedorpasturedmeat.

TransFattyAcids

Transfatisbyfartheworsetypeoffat.Transfatiscreatedwhenaliquidvegetableoilismademoresolidbytheadditionofhydrogenthroughaprocesscalledhydrogenation.Thesemoresolidfatsgainedpopularitywithmanufacturersbecausetheyincreasetheshelf-lifeandflavorofmanybakedandprocessedfoods.Transfathasreceivedmoreattentionlatelybecauseresearchersarefindingoutjusthowdangeroustheycanbetoourhealth.TransfatraisesLDL(bad)cholesterolandlowerHDL(good)cholesterol.Infact,theymayraiseLDLcholesterolevenmorethansaturatedfatsanddietarycholesteroldo.Consumingthesefatswillincreaseyourriskforheartdiseaseandstrokeandarealsoassociatedwithahigherriskfordevelopingtype2diabetes.

Asfarasinflammationgoes,transfatishighlyinflammatory.IthasbeenshowntoincreaseC-reactiveprotein(CRP),whichisproducedbytheliverandriseswhenthereisinflammationinthebody.Thesefatshavealsobeenshowntoincreasepro-inflammatorycytokines,thekeyregulatorsininflammatoryresponse.InJanuary2006,theFDArequiredthatallmanufacturesbeginadding“transfat”amountstotheirNutritionFactsPanelonfoodlabelstomakeiteasierforconsumerstoknowjusthowmuchtransfattheyareeating.Withthischange,manymanufacturersbegantakingtransfatoutoftheirproducts.However,ifthetransfathasbeenremoved,ithasmostlikelybeenreplacedwithanothertypeoffatsuchassaturatedfat,sochecktheNutritionFactsPanel.

Mostexpertsagreethatthelesstransfatyoueat,thebetterforoverallhealth,includinginflammation.TheAmericanHeartAssociationrecommendslimitingtheamountoftransfatyouconsumetolessthan1percentofyourtotaldailycalories.Ifyouneed2,000caloriesperday,thatmeansgettingnomorethan20ofthosecaloriesfromtransfats,whichislessthan2gramsaday.Youcandecreasetheamountoftransfatyoueatbyincludingmorefruits,vegetables,wholegrains,andfat-freeorlow-fatdairyproductsandincludingleanercutsofmeat,poultrywithouttheskin,fishandseafood,legumes,nuts,andseeds.Foodshighestintransfatsincludefriedfoods,commerciallybakedgoods,certainstickmargarines,fastfoodssuchasfrenchfries,andsomesnackfoodssuchascrackersandchips.

YourNutritionSolutionTidbitEvenproductsthatstate“trans-fatfree”canhaveupto0.5gramsoftransfatperservingbylabelinglawdefinitions.Thiscanaddupquickly,especiallyifyouareeatingmorethanoneserving.Evenifthelabelstates“trans-fatfree,”takealookattheingredientlistfor“hydrogenatedoil”or“partiallyhydrogenatedoil”toseeiftheproductreallycontainsanytransfats.

DietaryCholesterol

Eventhoughdietarycholesterolisnotanactualfat,itisworthdiscussingbecauseofitspossibleroleininflammationandcardiovasculardisease.Thoughithasnotbeenthoroughlyprovenasofyetthatthereisadirectcorrelationbetweeninflammationandheartdisease,includingheartattackandstroke,itseemstobeacommondenominatorinpeoplewithcardiovasculardisease.Soifcholesterolisnotafat,whatisit?Cholesterolisawaxysubstancethatisfoundinthefats(orlipids)inyourblood.Thiscompoundisfoundonlyinanimalfoodssuchasmeat,eggs,cheese,milk,andpoultry.Althoughwedogetcholesterolfromthesefoods,ourliverproducesallweneed,soitisnotnecessarytoconsumedietarycholesterolsources.Cholesteroldoesplayanimportantroleinthebody,butitiswhenwehaveexcesscirculatinginthebloodthatproblemscanoccur.Ourbodyneedscholesterolforsomeverymajorfunctionsincludingmakinghormones,bileacids,andvitaminD.

Inaddition,cholesterolispartofeverybodycell.Withallthatwegetfromfoodsandfromwhatourbodyproduces,theunusedexcessgetsstoredasplaqueinthearteries,increasingtheriskforheartdiseaseandstroke.Whenweconsumehighlevelsofdietarycholesterol,aswellassaturatedfatandtransfat,excesslow-densitylipoproteins(LDL),orthe“bad”cholesterol,beginstobuildupintheinnerwallsofthearteries.Furthermore,ittriggersaninflammatoryresponsethatspeedsupthewholeprocessofaccumulationofLDLcholesterolonthearterywalls.Likeaviciouscycle,thisinturnproducesmoreinflammation.EventuallytheLDLonthearterywallshardensintoplaquethatcanruptureandleadtoheartattack,stroke,andevenbloodclots.Itgoeswithoutsayingthatnotonlyshouldyoubekeepinganeyeonyoursaturatedandtransfatintake,butonyourcholesterolaswell.

YourNutritionSolutionTidbitTheAmericanHeartAssociationrecommendskeepingyourintakeofdietarycholesteroltolessthan300mgperdayforpeoplewithoutcoronaryheartdisease(CHD),and/orhealthyadults,andtolessthan200mgperdayforpeoplewithCHD.

Omega-6FattyAcids

Omega-6fattyacidsarepolyunsaturatedfatsthatareconsideredessentialfatsbecauseourbodycannotproducethemandwemustgetthemfromthefoodsweeat.Thesefatsarenecessaryinourdietforvitalfunctionsincludingmaintainingtherolesofcells,thebrain,andnerves.Whenunsaturatedfatsareconsumedinmoderationandusedtoreplacesaturatedfatsortransfatsinthediet,theycanhelpreducetotalcholesterol,lowerLDL(bad)bloodcholesterollevels,andlowerbloodtriglyceridelevelsthusloweringtheriskforheartdiseaseandstroke.Omega-6fatsarenotalwaysconsidered“unhealthy”andwedoneedthem.However,theycanbecomepro-inflammatorywhenconsumptiongreatlyexceedsthatofomega-3fatsandamajorimbalanceoccurs.

Althoughtherearedifferenttypesofomega-6fats,themostcommonsourcesareintheformoflinoleicacidcontainedincertaintypesofplantoilsincludingsunflower,saf-flower,soybean,corn,andcottonseed.Allofthesecontainthemostomega-6fattyacidsand,exceptforsoybeanoil,arebasicallydevoidofomega-3fattyacids,whichcancauseanimbalance.Theproblemisthattheseoilsarethemostfrequentlyusedoilsinprocessedfoods,whichAmericanshaveincreasedtheirconsumptionof.Theyareincludedinmayonnaise,saladdressings,andanyfoodmadewiththeoilsmentionedpreviously.Inturn,thishasresultedinaratiothatismuchheavierontheomega-6sidethantheomega-3side.Thisskewintheratioofthesetwofatshasbeenassociatedwithanincreasedriskforchronicinflammatorydiseasesthatincluderheumatoidarthritis,IBD,cardiovasculardisease,andatherosclerosis.Thelinoleicacidinomega-6fattyacidsisconvertedinourliverstoanotherfattyacidcalled“arachadonicacid.”Arachadonicfattyacidsareconvertedintopro-inflammatoryeicosanoids.Itisnotenoughtosimplyaddmoreomega-3fatstoyourdietbecausethetypicalpersontendstoconsumesomanyomega-6fatsthroughprocessedfood.Thebestsolutionistonotonlyincreaseomega-3fatsinyourdiet,buttoalsodecreaseomega-6fatsbyreducingtheamountofprocessedfoodsyouconsume.Thisshouldhelptoprovideahealthierratiobetweenthetwo.

IncludingtheHealthyFats

Thegoodnewsisthatnotallfatsarebad!Therearesomefatsinourdietsthatweneedandthatcanhaveapositiveimpactonbothourhealthandonchronicinflammation.Twoofthesefatsincludeomega-3fattyacidsandmonounsaturatedfats.

Omega-3FattyAcids

Omega-3fattyacidsarealsoagroupofpolyunsaturatedfattyacidsandareanessentialfat.Theystandontheirownasahealthyfatbecauseofthecountlesshealthbenefitstheyprovide.Thesefatsplayacrucialroleinbrainfunctionaswellasnormalgrowthanddevelopmentofthebody.Researchshowsthatomega-3fattyacidshelptoreduceinflammationandmayhelpreducetheriskforheartdisease,certaincancers,andarthritis,justtonameafew.Thesehearthealthyfatshelplowertotalcholesterol,increaseHDL(good)cholesterol,lowertriglycerides,lowerbloodpressure,helpalleviatesomeofthesymptomsofdepressionaswellasotherpsychologicaldisorders,improveskindisorders,andthelistgoesonasmoreresearchiscompleted.BoththeAmericanDiabetesAssociationandtheAmericanHeartAssociationadvocateeatingfattyfishatleasttwotimesperweekasasafeandeffectivewaytoobtainthehearthealthybenefitsofomega-3

fats.

Omega-3fattyacidsarefoundmostlyinfattyfishsuchassalmon,herring,tuna,mackerel,andsardine,intheformofEPA(eicosapentaeonic)andDHA(docoshexaeonic),whichareshowntohavethemostpowerfuleffectasananti-inflammatorycompound.Whenourdietcontainsplentyofomega-3fats,particularlythosefromfattyfish,ourbodyactivelyreducestheamountofomega-6fattyaciditcreates,whichreducestheamountofpro-inflammatoryeicosanoidsformed.Eicosanoidsarecompoundsthatplayamajorroleinregulatingourinflammatoryresponse,andwhenwehaveanexcessamountoftheminourbody,theytendtoproducemoreofapro-inflammatorystateversusthatofananti-inflammatorystate.Sothemoreomega-3fatsweconsume,thelesspotenttheeicosanoidsandthebetterbalancedourimmuneresponseis.Omega-3fattyacidsalsoreducetheproductionofotherpro-inflammatorymarkersincludingcytokines,TNF-alpha,andIL-6.Inaddition,thesepowerfulfatsintheformofEPAandDHAcanbeconvertedintocompoundsthatinhibitpro-inflammatorysignaling.

Omega-3fattyacidscanalsobefoundinavarietyofplantfoodssuchaswalnuts,soybeans,chiaseeds,flaxseeds,pumpkinseeds,oliveoil,andnumerousnutoilsintheformofALA(alphalinolenicacid).However,theanti-inflammatoryeffectsofALAarenotquiteasstrongasthoseofEPAandDHA,mentionedpreviously.OurbodydoescovertALAintoEPAandDHA,buttheconversionisnotaseffective,soyouneedquiteabitofALAtogetenoughEPAandDHAtobebeneficial.

Thekeyistonotonlyincorporatemoreofthesehealthyomega-3fatsintoyourregulardiet,buttoeattheminplaceoftheunhealthierfats.Don’tgooverboardthough!Toomuchomega-3,especiallyintheformofsupplements,canhavehealthimplicationsforsomepeople.Speakwithyourdoctorfirstbeforestartinganomega-3fishoilsupplement.

YourNutritionSolutionTidbitNewfoodsonthemarkettodayarefortifiedwithomega-3fattyacids(usuallyintheformofALA)suchaseggs,yogurt,peanutbutter,bread,andpasta.Thesefortifiedfoodsusuallycontainverylittleofthishealthyfattyacid,andyouwouldneedtoeatalotofthefoodtogetclosetowhatisrecommended.Additionalomega-3fattyacidsfoundinthesefoodsaren’tharmful,butyoushouldn’tsubstitutethese“functionalfoods”foronesthatnaturallycontainomega-3fattyacids.

MonounsaturatedFattyAcids

Monounsaturatedfatsareasessentialtotheproperfunctioningofourbodyasthatofpolyunsaturatedfats.Whenmonounsaturatedfatsareusedtoreplacesaturatedortransfats,theycanhelptolowertotalcholesterolandLDL(bad)bloodcholesterol,reducingtheriskforheartdiseaseandstroke.Researchhasshownthatthesefatscanhelptoreduceinflammationandpossiblyprotectagainstsometypesofanti-inflammatoryhealthconditions.Inaddition,theycanhelptoincreaseinsulinsensitivity,helpingthebodyto

betterutilizeglucoseorbloodsugar.Foodshighestinmonounsaturatedfattyacidsincludeoliveoilandolives;canolaandpeanutoil;sunflowerandsesameoil;avocados;nuts,includinghazelnuts,macadamianuts,almonds,Brazilnuts,cashews,andpecans;andseeds,includingsesameseedsandpumpkinseeds.

TipstoControllingYourFatIntake

Thetypeoffatyouconsumecanhaveadefiniteimpactontriggeringinflammationinyourbody.Thekeyistoreducetheunhealthyfatsandincreasethehealthyones.Hereareafewtipstohelpyoubetterbalanceyourfatintake:

•Selectleancutsofmeatincludingskinlesspoultry,leanpork,andleanredmeats,andwatchportionsize.Choosefish,seafood,andplant-basedproteinssuchassoyfoodsandlegumesmoreoftenthanmeats,especiallyredmeats.

•Whenpreparingfoods,stickwithbaking,broiling,grilling,roasting,orboilinginsteadoffrying.

•Chooselow-fatorfat-freedairyproducts.

•Uselow-fat,vegetable-basedcookingspraywhenpreparing.

•Usehearthealthyliquidvegetableoilsthatcontainmoreomega-3fattyacidsthanomega-6fattyacidssuchasextravirginoliveoilorcanolaoilforcooking,dressingsorasasubstituteforbutterandmargarine.

•Createyourownsaladdressingsinsteadofusingcommercialdressingsthatcanoftenbeoverlyprocessedandfullofsaturatedfatsandsugar.Mixextravirginoliveoil,vinegar,andyourfavoriteherbsandspicesforaquickandhealthydressing.

•Reducetheamountofprocessedfoodsyoueatandchoosefreshwholefoodsinsteadsuchasfruits,vegetables,leanmeats,fish,brownrice,potatoes,oats,wholegrains,beans,lentils,fat-freedairyproducts,etc.

•Whenbaking,replacesomeofthefatwithapplesauceorotherpureedfruit.Uselightorextralightoliveoilforbakingcakesormuffins.

•Tryusinglow-fatyogurttoreplacesourcreaminrecipesorbaking.

•Replaceoneeggwithtwoeggswhitesinrecipestocutbackonfatandcholesterolwhenpossible.

TheCarbohydrateConnectionCarbohydrates,or“carbs”astheyaremorecommonlyknown,providefuelforour

bodyintheformofglucose(bloodsugar)oncetheyarebrokendown.Theyarefoundmainlyinfruits,vegetables(especiallystarchyvegetables),dairyproducts,beans,andgrains,includingbreads,cereals,rice,andpastas.Thetypesofcarbohydratesyouchooseordon’tchoosecanhaveadirectimpactoninflammation.Therearethreemaintypesofcarbohydratesinfood:

•Starches(alsocalled,“complexcarbohydrates”)includefoodssuchasstarchyvegetableslikepeas,corn,andpotatoes;driedbeansandlentils;grains(bothrefinedandwholegrains)suchasbreads,pasta,rice,oats,andbarley.Starchesaresinglesugarsthatarebondedtogether.

•Sugars(alsocalled“simplecarbohydrates”)comeintwomaincategories:naturallyoccurringsuchasthesugarfoundinfruits,milk,andotherdairyproducts,andaddedsugarssuchasthoseaddedduringprocessingincludingcookies,pastries,somecereals,andthelistgoeson.Therearemanydifferentnamesforsimplesugarsincludingtablesugar,honey,canesugar,molasses,syrup,highfructosecornsyrup,powderedsugar,beetsugar,andbrownsugar.Sometimesyouwillfindsugarlistedbyitschemicalnamesuchassucroseorfructose.Youcanrecognizeotherchemicalnamesforsugarastheyallendin“ose.”

•Fiber,alsoconsideredacarbohydrate,comesstrictlyfromplantfoodsandistheindigestiblepartofthesefoods.Goodsourcesoffiberincludefoodssuchaswholegrains,fruits,vegetables,beans,andnuts.

WholeGrainsVersusRefinedGrains

Wholegrainsincludetheentiregrainkernel—bran,germ,andendosperm.Thebrandefinestheouterlayerofthegrainandsuppliesantioxidants,Bvitamins,traceminerals,andfiber.Thegermistinybutpacksapowerfulpunch,supplyingBvitamins,vitaminE,traceminerals,antioxidants,phytochemicals,essentialfats,andfiber.Theendosperm,ortheinnerpartofthegrainkernel,containsmostoftheproteinandstarchycarbohydratessupplyingonlysmallamountsofvitaminsandmineralswithnofiber.Wholegrainsincludefoodssuchasoatmeal,brownrice,wildrice,popcorn,wholewheatflour,corn,barley,wholewheatbreads,quinoa,bran,wholegraincouscous,andwholegrainpasta.Wholegrainsarefullofnutritionalvalueandfibertohelpslowdowntheabsorptionofsugarintothebloodstream.

Refinedgrains,ontheotherhand,havebeenmilled,whichisaprocessthatremovesthebranandgermfromthegrain,leavingonlytheendosperm.Whenthebranandgermarestrippedaway,soisabout25percentofagrain’sproteinalongwithmostofitskeynutrients,includingfiber.Themillingisdonetoprovidethegrainwithafinertextureandimprovetheshelflife.Refinedgrainsincludefoodssuchaswhiteflour,whiterice,whitebreads,sugarycereals,crackers,flourtortillas,andwhitepastas.Manyrefinedgrainsareenriched,meaningtheyaddbacksomeofthenutrientslostaftermilling,suchasBvitaminsandiron.However,fiberisnotoneofthem,sorefinedgrainshaveamuchlowerfibercontentandhigherglycemicindex,whichmeanstheywillraisebloodsugarmuchquickerthanawholegrain.

YourNutritionSolutionTidbitWhenchoosingwholegrainfoods,lookfortheword“whole”onthelabelorintheingredients.If,forexample,thelabelstates“wheat”bread,itisnotawholegrainbutifitstates“wholewheat”bread,thenitis.Checkout

http://wholegrainscouncil.orgformoreinformationonwholegrains.

TheCarbohydratesBestforReducingInflammation

Sowhichcarbohydratesarebesttocombatinflammation?Whenitcomestomoststarchesyoucangotwoways,refinedgrainsorwholegrains.Thepathyouwanttotakeforbothbetterhealthandreducedinflammationisthatofthewholegrains.AstudyintheJournalofNutritionconcludedthattheprotectivenessofwholegrainconsumptioninrelationtoitspositiveeffectonbothtype2diabetesandheartdiseasemaybeduetotheeffectthesegrainshaveoninflammatoryproteinconcentrations.Itconcludedthatthisreinforcesthepublichealthrecommendationsofconsumingwholegrainsonadailybasis.Theresearchersalsofoundthatrefinedgrainintakeshadadefinitepro-inflammatoryeffect.Adiethighingrains,specificallyrefinedgrainsaswellasaddedsugars,causesglucose(bloodsugar)tobuildupinthebloodstream.TheresultofhighbloodsugaristhereleaseofIL-6andTNFalpha,bothofwhicharepro-inflammatorymessengers.

Theconfirmedanswertowhichcarbohydratesarebestinreducinginflammationis,handsdown,wholegrainsandtoeliminateasmanyrefinedgrainsandaddedsugarsaspossible.Consumingwholegrainsmayhelptospecificallydecreaseinflammationthatisassociatedwithmetabolicsyndrome,diabetes,andheartdisease.However,makingwholegrainsapartofyoureverydaydietwillnotonlyhelpyoureduceinflammation,itwillhelpyouimproveyouroverallhealthaswell.Chapter3willprovideyouwithtipsoneasywaystobeginincorporatingwholegrainsintoyoureverydaydiet.

YourNutritionSolutionTidbitMetabolicsyndromeisaclusterofriskfactorsthatoccurtogetherandincludehighbloodpressure,highfastingbloodsugarlevels,lowhighdensitylipoprotein(HDL)or“good”cholesterol,elevatedtriglyceridelevels,andanexcessamountofbodyfataroundtheabdomenandwaistarea.Theseconditionstogethercangreatlyincreaseyourriskofheartdisease,stroke,andtype2diabetes.Anyoneoftheseconditionscanincreaseyourriskofseriousdisease,buttogetheryourriskbecomesgreater.

HowDoesFiberFitIn?

Highfiberfoodscanbehelpfulforbloodsugarcontrol,whichweknowcanhaveananti-inflammatoryeffect.Foodshighinfiberallowthegradualreleaseofinsulin,whichresultsinsmallerlevelsofglucosebeingstoredinthebloodatanyonetime.Inaddition,a2012studyinKidneyInternational(aswellasmanyothers)hasfoundthathighdietarytotalfiberintakeisassociatedwithalowerriskofchronicinflammation.

Fiberisatypeofcomplexcarbohydratethatisfoundonlyinplantsandisfrequentlyreferredtoas“roughage.”Itistheindigestiblepartofplantfoods.Unlikeothercarbohydrates,thebodydoesnotdigestorabsorbfiberentirelysoitcontributesveryfew

calories.Becauseofthis,fiberisnottrulyconsideredanutrient.However,youcanstillfinditlistedonfoodnutrientlabelstohelpyouchoosefiber-richfoods.

Therearetwotypesofdietaryfiber:solublefiberandinsolublefiber.Bothtypesbenefitthebodyinmanywaysfrompromotingregularity,topreventingconstipation,todecreasingtheriskforcoloncanceraswellasothertypesofcancers.Inaddition,fiberhelpstolowerLDL(bad)cholesterollevels,reducetheriskforheartdisease,andregulatebloodsugarlevels,allofwhichareassociatedwithchronicinflammation.Asifthatweren’tenough,highfiberfoodscanalsohelpyoufeelfullerlongerafteryoueat,whichinturncanhelpyoufromnibblingwhenyoushouldn’t.Andlet’sfaceit,fewercaloriesusuallymeansweightloss,andahealthybodyweightmeanslesschanceofinflammation.

Eventhoughfiberisn’ttrulyconsideredanutrient,itisstillaveryimportantpartofahealthyandwell-balanceddiet.Fibercanbefoundinloadsofhealthyfoodsincludingfruits,vegetables,legumes/beans,oatmeal,wholegrains,soyfoods,lentils,nuts,andseeds.Howmuchfiberyouneeddailydependsonyourgenderandage.Aslongasyoustickclosetotherecommendedservingsoffruits,veggies,andwholegrains,andoftenthrowinsomelegumes/beans,nuts,andseeds,youshouldbeabletomeetyourrequirements.YouwillfindmoreinformationabouthowtoaddmorefibertoyourdietinChapter3.

SupportingNutrientsResearchisuncoveringpertinentinformationabouthowdietcanplayamajorrolein

helpingtoreduceand/oreliminatechronicinflammation.Certainkeyvitaminsandmineralsmayhelptocontroltheinflammatoryprocessesinthebody.Ofcourse,itisvitaltoeatahealthywell-balanceddiettogetalloftheessentialnutrientsyouneedeachday.However,somenutrientsaremorehelpfulthanotherswhenitcomestoreducinginflammation.

VitaminD

VitaminDisessentialtoworkingwithcalciumtohelpstrengthenbonesand,inaddition,itmayalsohelpprotectagainstchronicinflammation.AdeficiencyofvitaminDhasbeenassociatedwithnumerousinflammatorydiseasesincludingrheumatoidarthritis,IBD,certaintypesofcancer,andlupus.WecangetvitaminDfromfoods,supplements,andeventhesun.VitaminDcanbefoundineggyolks,beef,liver,fish,andsomefortifiedfoods.VitaminDisalsoproducedwithinourbodywhenourskinisexposedtosunlight.VitaminDsupplementationmayhelptoreduceinflammationassociatedwithage-relateddiseases.TakingavitaminDsupplementwillnotguaranteethepreventionoftheseconditionsnorhasitbeenprovenwithoutadoubtthatitwillreduceinflammationinpeoplewiththesetypesofconditions.However,expertsfeelthatlowlevelsofvitaminDareassociatedwithhighinflammatorymarkers,soyourbestbetistoensureyougetenoughinyourdiet.Ifyoudon’tfeelyougetenoughsunlightorfoodsthatincludevitaminD,besuretotakeamultivitaminthatincludesvitaminD.Ifyouarestillquestionableaboutyourintake,speakwithyourdoctorabouthavingabloodtesttocheck

yourlevels.IfyouplantotakeaseparatevitaminDsupplement,speakwithyourdoctoraboutdosage.

YourNutritionSolutionTidbitTheRecommendedDailyAllowance(RDA)forvitaminDforpeople1to70yearsofage,aswellaspregnantandlactatingwomen,is600IU(internationalunits).TheRDAjumpsto800IUforthoseover70yearsold.

VitaminC

MostofusthinkofvitaminC,orascorbicacid,asprotectionagainstthecommoncold,butthiswater-solublevitamindoesmuchmorethanthat.Inadditiontostrengtheningourimmunesystem,vitaminChelpstoproducecollagen,whichisthebuildingblockoftheskin,aswellascartilage,ligamentsinthejoints,andbloodvessels.Ithelpstohealwoundsandformscartissue.AdequatevitaminCintakeisimportanttoinflammationbecauseitactsasanantioxidantandfreeradicalshaveapro-inflammatoryeffect.Antioxidantshelptoridthebodyoftheseinflammation-causingfreeradicals.Inaddition,takingvitaminCsupplementsmayhelptolowerlevelsofCRPandothercommoninflammatorymarkers.Onemorebenefit:vitaminCmayalsohelptoreducetissuedamageatinflammationsites.VitaminCcanbefoundinmostfruitsandvegetables,especiallycitrusfruits,andsomefortifiedcerealsandbeverages.MostadultscangetplentyofvitaminCiftheyeatatleastfiveservingsoffruitsandvegetablesdaily.

YourNutritionSolutionTidbitTheRDAforvitaminCis90mgformen19yearsandolderand75mgforwomen19yearsandolder.SomeexpertsbelievetheRDAshouldbehigher,around200mg,especiallyfortheanti-inflammatorypropertiesofvitaminCtobeeffective.

VitaminE

VitaminEisafat-solublevitaminwithstrongantioxidantpropertiesthathelpprotectessentialfattyacidsandvitaminA.VitaminEhelpstopreventcelldamageandprotectagainstfreeradicals,whichmayhelptolowertheriskforheartdisease,stroke,cancer,andotherdiseasesofaging.Inaddition,vitaminEaidsintheformationandfunctioningofredbloodcellsandothertissues.VitaminEhaseffectsontheinflammatoryprocessbecauseoftheantioxidantfunctionsofalpha-tocopherol,apowerfulformofvitaminE.Alpha-tocopherolisbelievedtodecreaseCRPlevelsaswellaspro-inflammatorymarkersincludingcytokines.VitaminEcanbefoundinvegetableoils,nuts,seeds,wholegrains,wheatgerm,fortifiedcerealsandfoods,greenleafyvegetables,andolives.ExpertshavefoundthatthetypicaldietofmostAmericans,especiallythoseonalow-fatdiet,may

providelessthantheRDAlevelsforvitaminE,soitisimportanttobeawareofthefoodsthatcontainvitaminEandtospeakwithyourdoctorifyoufeelyouarenotgettingenough.Alwaysdiscusswithyourdoctorbeforetakingaseparatesupplement.

YourNutritionSolutionTidbitTheRDAforvitaminEis15mg(22.4IU)forbothmalesandfemalesovertheageof14years.

VitaminB6

VitaminB6isamemberoftheBvitaminfamilyandisawater-solublevitamin.Thisvitaminisresponsiblefornon-essentialaminoacids,whichinturnareusedtomakebodycells.Itaidsintheformationofinsulin,redbloodcells,andantibodiesinadditiontomaintainingnormalbrainfunction.BecausevitaminB6isawater-solublevitamin,itdoesnotgetstoredinthebodysoyouneedtorestockitdailythroughfoodsyouconsume.VitaminB6canbefoundinleanmeatsandpoultry,legumes,wholegraincereals,wholegrainflour,wheatgerm,fishandseafood,lentils,greenleafyvegetables,othervegetables,bananas,potatoes,milk,cheese,andeggs.NotgettingenoughvitaminB6canincreaselevelsofCRP,amarkerforinflammationthathasbeenlinkedtoheartdisease.Inaddition,alackofB6canpossiblyincreaseinflammationthatisassociatedwithrheumatoidarthritis.

YourNutritionSolutionTidbitTheRDAforvitaminB6is1.3milligrams(mg)foradults19to50yearsofage.Over50yearsofage,menneed1.7mgandwomenneed1.5mg.TakingtoomuchB6throughsupplementationcancausenervedamage.Speakwithyourdoctorbeforetakinganadditionalsupplement.

Zinc

Zincisanessentialmineralthatisrequiredforthecatalyticactivityofnearly100enzymesinourbody.Itplaysamajorroleinimmunefunction,proteinsynthesis,woundhealing,DNAsynthesis,andcelldivision.Inaddition,zincsupportsnormalgrowthanddevelopmentduringpregnancy,childhood,andadolescenceandisneededforoursensesoftasteandsmell.Ontopofallofthat,researchershavefoundthatzincmayhavesomebenefitsinthereductionofinflammation.AstudypublishedintheJanuary2013JournalofNutritionalBiochemistrysuggestedthatrestoringzincstatusviaadietarysupplementreducedage-associatedinflammation.Itseemsthatzincdeficiencyhasbeenfoundinanumberofdiseasesassociatedwithinflammationsuchasrheumatoidarthritis,type2diabetes,andcertaincancers.Findingsinthisandotherstudieshaveconcludedthatzincmayhaveaprotectiveeffectincertainhealthissuesbecauseofitsanti-inflammatoryand

antioxidantfunctions.

Itisfirstimportanttoensureyouaregettingplentyofzincinyourdietthroughfoodsandarenotdeficientbeforestartingsupplements.Neverstartanytypeofsupplementbeforespeakingwithyourdoctor,asthereareusuallyprecautionswhentakingsupplementsofsinglenutrientsandtherecanbeissuesiftakentoomuch.Highdosesofzincinsupplementformcanactuallydecreaseimmunelevels,interferewithcopperabsorption,andincreasetheriskforanemia.Zinccanbefoundinalargevarietyoffoods,includingoysters,beef,crab,eggs,fortifiedbreakfastcereals,pork,legumes,darkmeatchicken,yogurt,nuts,pumpkinseeds,chickpeas,andoatmealandotherwholegrains.

YourNutritionSolutionTidbitTheRDAforzincforadultmales(19yearsandolder)is11mgperdayand8mgforfemales.Amountsareslightlyhigherforpregnantandlactatingwomen.Speakwithyourdoctoraboutsupplementationifyoufeelyoumaybedeficientandarenotgettingenoughzincthroughyourdiet.

Magnesium

Magnesiumisamineralthatcanbefoundinthebodyinourbones,teeth,andredbloodcells.Itisessentialfortheproperfunctioningofthenervous,muscular,andcardiovascularsystems.Adietthatisrichinmagnesiumcanhelptoloweryourriskformetabolicsyndromeanditsriskfactors.Inaddition,thismineralhelpstopromotenormalbloodpressure,helpskeeptheheartrhythmsteady,andisalsoinvolvedintheenergymetabolismpathway.ThisessentialnutrientisonethatagoodmajorityofAmericansdonotgetenoughof,withatypicalintakebelowtheRDA.Adultsthatdonotconsumeenoughmagnesiumaremorelikelytohaveincreasedinflammationmarkers.Gooddietarysourcesofmagnesiumincludewholegrains,greenleafyvegetables(suchasspinach),almondsandothernuts,avocados,beans,andsoybeans.Adietthatishighinfat,asmanyAmericans’are,cancauselessmagnesiumtobeabsorbed—anothergoodcaseforalower-fatdiet.

YourNutritionSolutionTidbitTheRDAformagnesiumforadultmales19to30yearsofageis400mg;for31yearsandolder,it’s420mg.Foradultfemales19to30years,theRDAis310mg;for31yearsandolder,it’s320mg.Itisslightlyhigherforpregnantandlactatingwomen.Takingtoomuchmagnesiumintheformofsupplementscanhaveilleffectsandevenbetoxiciftakeninextremehighdoses.Magnesiumsupplementscanalsointeractwithsomemedications,sospeakwithyourdoctoraboutsafetyanddosageifyouarethinkingoftakingamagnesiumsupplement.

PolyphenolAntioxidants

Polyphenolsarethemostabundantantioxidantsinthedietandcanbefoundinalargevarietyoffruits,vegetables,wholegrains,chocolate,coffee,oliveoil,flaxseed,tea,andmore.Thousandsofthesecompoundshavebeenidentifiedandclassifiedintotwomajorgroups:flavonoidsandlignans.Polyphenolsplayaroleinthepreventionofdegenerativediseases,especiallycardiovasculardiseasesandcertaincancers.Inaddition,thesepowerfulcompoundsshowapowerfulanti-inflammatoryeffectbydecreasingpro-inflammatorycytokineproductionandhelpingtoblocktheactivityofpro-inflammatorysignalingsystems.Ongoingstudiesofpolyphenolscontinuebecausethereissuchawidevarietyofthesecompoundsandtheircontentinfoodsvariessogreatly.Thereismuchmoretofindout,sofornowbesuretoincludesomeofthesehealthyfoodsthatcontainpolyphenolsasitmayaddsomeanti-inflammatorybenefits.

DiscoveringSupplementsSupplementscanbeanotheravenuetoexplorewhentryingtomanageinflammation.

Therearebothprosandconswhendealingwithsupplements.Forsome,theycanbeaneffectiveandmorenaturalmeanstotreatingpainandothersymptomscausedbychronicinflammationandcansometimestaketheplaceofOTCandprescriptionmedications,orattheleasthelptominimizeusageofboth.Ontheotherhand,dietarysupplementsarenotregulatedbytheFoodandDrugAdministration(FDA)asprescriptiondrugsare,sotheirsafetyandproveneffectivenesscansometimesbequestionable.However,itisimportanttopointoutthatnaturalandprescriptionpainrelieversandinflammationreducersdon’tneedtostandinopposition.Therearetimeswhentheycanbeusedtogetherasapowerfultool.AlwaysseeyourdoctorfirstbeforestartinganytypeofOTCdietaryorherbalsupplement,especiallyifyouarecurrentlytakingprescriptionmedications.Neverstopaprescriptionmedicationandreplaceitwithanytypeofsupplementwithoutspeakingwithyourdoctorfirst.

DietarySupplements

AdietarysupplementisdefinedbytheDietarySupplementHealthandEducationAct(DSHEA)asaproductthat:

•Isintendedtosupplementthediet.

•Containsoneormoredietaryingredients(includingvitamins,minerals,herbs,orotherbotanicals,aminoacids,andcertainothersubstances)ortheirconstituents.

•Isintendedtobetakenbymouth,informssuchastablet,capsule,powder,softgel,gelcap,orliquid.

•Islabeledasbeingadietarysupplement.

YourNutritionSolutionTidbit

AccordingtoNCCAM(theNationalCenterforComplementaryandAlternativeMedicine),theDSHEAisafederallawthatdefinesdietarysupplementsandsetsproduct-labelingstandardsandhealthclaimlimits.DSHEAdefinessupplementsandoutlinesquality,safety,andefficacyregulationsthataredifferentfromthosefordrugs.

Probiotics

TheWorldHealthOrganization(WHO)definesprobioticsas“livemicroorganisms,whichwhenadministeredinadequateamounts,conferahealthbenefittothehost.”Probioticsareoftenreferredtoas“goodbacteria”andareavailableinproductssuchasdietarysupplementsandyogurts.TheFDAhasnotyetapprovedanyhealthclaimsforprobioticstodate.Theideabehindprobioticsisthatourlowergastrointestinaltract,orour“gut,”containsawholecommunityofcomplexandvariousbacteria.Althoughthewordbacteriatendstoconjureupthoughtsofharmfulgerms,manybacteriaareactuallyhelpfulandessentialtothebodyforproperandpeakperformanceandarecommonlyknownas“goodbacteria.”Mostprobioticsareverysimilartothesegoodbacteriathatarefoundnaturallyinourgut.ManyoftheprobioticsusedintheUnitedStatesincludetwomajorgroupscalledLactobacillusandBifidobacterium.

Whatdoesthisallhavetodowithinflammation?Thebeneficialbacteriafoundinyogurtandprobioticsupplementstendtokeepincheckthe“bad”bacteriathatalsoliveinourgutandgenerateananti-inflammatoryresponse.Muchresearchcontinuesonprobioticsasscientistsuncovermoreandmoreabouttheirpotentialhealthbenefits.Probioticsupplementsmaycontaindifferenttypesofprobioticbacteriadependingontheproductandwhatitisintendedfor.Checkwithyourdoctorbeforechoosingaprobioticanddonotuseittoreplaceanyprescriptionmedicationwithoutfirstspeakingwithyourdoctor.

YourNutritionSolutionTidbitWhenchoosingyogurt,lookforthewords“liveactivecultures”tobesuretheyogurtyouselecthastheprobioticsyouexpect.

GLA(Gamma-LinolenicAcid)

Gamma-linolenicacid(GLA)isanomega-6fattyacid.Thosemightsoundfamiliaraswealreadytalkedaboutthemearlierinthischapter.GLAisfoundmostlyinplant-basedoilssuchasborageseedoil,eveningprimroseoil,andblackcurrantseedoil.Manyomega-6fattyacidsinthedietcomefromvegetableoilsintheformoflinoleicacid(LA).ThebodyconvertslinoleicacidtoGLAandthentoarachidonicacid(AA).Linoleicacidandarachidonicacidtendtobeunhealthyandpromoteinflammation.Ontheotherhand,GLAtendstoactuallyhelpreduceinflammation.MuchoftheGLAthatistakenintheformofasupplementisconvertedtosomethingcalledDGLA(Dihomo-gamma-linolenic

acid)thathelpstoreduceinflammation.Havingenoughofcertainnutrientsinthebodysuchasmagnesium,zinc,vitaminC,andvitaminB6helpstopromotetheconversionofGLAtoDGLA.HavingtoomuchAAinourbodycanpreventLAfromconvertingintoGLA.ItiswhenwehavetoomuchLAinthebodythataproblemcanariseasitcausesanimbalancebetweenpro-inflammatoryandanti-inflammatorynutrients.Whenweconsumemoreanti-inflammatorynutrientssuchasGLA,wecanhelpbalanceouttheequation.MostGLAsupplementscomeintheformofoil-containingcapsules.

YourNutritionSolutionTidbitGLAsupplementsindoseshigherthan3,000mgperdaycanactuallybackfireandincreaseinflammationinthebody.Howmuchisrecommendeddailydependsonmanyindividualfactorsincludingtheconditionyouarebeingtreatedfor,age,weight,andmedicationsand/orsupplementsbeingused.GLAcannegativelyinteractwithcertainprescriptionmedicationsaswellasothersupplements,sospeakwithyourdoctorbeforestartingaGLAsupplement.

HerbalSupplementsTherearecountlessherbalsupplementsonthemarketwithmanybeingusefulfor

treatingthesymptomsofinflammationand/orhelpingtoreduceinflammation.Ifyouareopentotryingamorenaturalapproachandwouldliketoaddherbalsupplementstoyourtreatmentplanofdiet,lifestyle,andpossibleprescriptionmedication,speakwithyourdoctorfirstaboutsafetyanddosage.Herbalsupplements,althoughnatural,cantriggersideeffects,andcaninteractwithotherherbs,supplements,andmedications(bothOTCandprescription).Youshoulduseprecautionswhentakingherbsanddosounderthesupervisionofyourdoctoronly.Followingaresomeofthemorecommonherbalsupplementsthatcanhaveapositiveeffectoninflammationanditssymptoms.

Zyflamend

Zyflamendisadietarysupplementthatcontains10differentherbsandismarketedforahealthyinflammationresponseaswellasfornormalcardiovascularandjointfunction.PreliminarystudieshaveshownthatthecombinationofingredientsinZyflamendhaveanti-inflammatorypropertiesbyhelpingtosuppresselevatedlevelsofpro-inflammatorymarkers.TheingredientsinZyflamendareholybasil,turmeric,ginger,greentea,rosemary,HuZhang(arichsourceofresveratrol),Chinesegoldthread,barberry,oregano,andskullcap.

Pycnogenol

Pycnogenolisanotherdietarysupplementtoutedasananti-inflammatory.ItisobtainedfromthebarkoftheFrenchmaritimepinetreeasanextract.Thissupplementhasbeenfoundtohavenotonlyanti-inflammatorypropertiesbutalsoantioxidant,

immunostimulant,andneuro-protectiveeffects,aswellasantiviralandantimicrobialactivity.Pycnogenolcaninteractwithothermedications.

Cat’sClaw

Cat’sclaw,orUncariatomentosa,hasindicatedmodestbenefitsforeasingthejointpaincausedbyrheumatoidarthritisandosteoarthritiskneepainbyreducinginflammation.Evidencedoesnotshowthatitpreventsjointdamagefrompersisting.Furtherstudiesarebeingdoneforotherpossibleuseswithotherhealthconditionsassociatedwithinflammationsuchaslupus,Crohn’sdisease,andAlzheimer’s,forexample.Cat’sclawcanbeusedintheformofteas,capsules,orextracts.

Devil’sClaw

Devil’sclaw,orHarpagophytumprocumbens,isusedtotreatrheumatoidarthritisaswellassoothepainresultingfromosteoarthritis,tendonitis,back/musclepain,andnecktroubles.Thisherbisalsousedcommonlyasananti-inflammatoryagent.

WillowBark

Willowbarkismadefromseveralvarietiesofwillowtreesinwhichthebarkisusedtomaketheherbalsupplement.Willowbarkmirrorsthesameeffectsofaspirinandtendstobeusedtoreducepainandinflammationfromrheumatoidarthritis,osteoarthritis,gout,musclepain,andheadaches.Willowbarkisavailableasapowderedherb,driedherb,ortincture.

SlipperyElm

Slipperyelm,orUlmusfulva,hasbeenusedforcenturiesandcomesfromtheinnerbarkoftheSlipperyElmtree.Thisherbcontainsantioxidantsthathelptorelieveinflammatorybowelconditions.Inaddition,itisoftensuggestedforotherinflammatoryconditionssuchasCrohn’sdisease,ulcerativecolitis,andirritablebowelsyndrome(IBS).Slipperyelmisavailableintablets,capsules,lozenges,teas,andextracts.Youshouldtakeslipperyelmtwohoursbeforeoraftertakinganyotherherbsormedications.

SawPalmetto

Sawpalmetto,orSerenoarepens,isatypeofslowgrowingpalmtreethatisnativetothesoutheasternpartoftheUnitedStates.Theripefruitofthetreeisrichinfattyacidsandphytosterols,whichhavebeenusedtohelpreduceinflammation.Thefruitisusedinseveralformsincludinggroundanddriedfruitandwholeberries.Sawpalmettoisavailableasaliquidextract,tablets,capsules,andastea.

Boswellia

Boswellia,orboswelliaserrata,containsboswellicacidsthatinanimalstudieshave

showntosignificantlyreduceinflammationandhaveanti-arthriticeffects.Itisnormallyavailableincapsuleform.

chapter3

your5-stepnutritionandlifestylesolution

Whatweputinourbodiesnutritionallyandhowwetreatourbodiesphysicallycanhaveahugeimpactonouroverallhealth,includinginflammation.Thischapterwillgointodetailonfivestepsyoucanstartfollowingnowtohelpeliminate,prevent,and/orreducechronicinflammation.Nutritionandlifestylechangeswillhelpyoutofeelbetteraswellasloweryourriskformanychronicdiseases.Thekeyistobehands-onandtomakelifestylechangesthatwillbepermanentandhelpremedyyourproblemslongterm.Allfiveofthesestepsaremattersyoudohavecontrolover.Focusonyourpersonalizedobjectivesandsetachievablegoalsforyourself.Thatisthesecrettomakinglastingdietaryandlifestylechangesthatwillcombatinflammationandenhanceyouroverallhealth.Nowisthetimetoempoweryourselfandtakeaction!

Step1.GoMediterranean!WhenitcomestothetypicalAmericandiet,aredflagwarningforchronic

inflammationisfrontandcenter.Unfortunately,thetypicaldietofmostAmericansisamajorculpritwhenitcomestothehealthconditionsassociatedwithchronicinflammation.Alltypesofdietshavebeendeemed“the”anti-inflammatorydiet.A2006studypublishedintheJournaloftheAmericanCollegeofCardiologyfoundthatdietsthatarehighinrefinedstarches,addedsugars,saturatedfats,andtransfatsaswellaslowinfruits,vegetables,wholegrains,andomega-3fattyacidsappeartotriggertheinflammatoryresponse.Butontheotherhand,adietrichinwholeunprocessedfoods,healthyfats,leanproteinsources,wholegrains,andloadsoffruitsandvegetables,alongwithregularexerciseseemstocalmdowntheinflammationresponse.

Asluckwouldhaveit,thereisadietouttherethatcoversjustaboutallofthosebases.ThatdietwouldbetheMediterraneandiet,whichmanyexpertsrecommendwhenitcomestoananti-inflammatorydietorwayofeating.TheMediterraneandietisn’treallya“diet”inthesensethatweareusedto,meaningitisn’tatypicalweight-lossplan,butinsteadahealthyandlifelongchangetoeatingandlifestyle.TheMediterraneandietisaboutatotaleatingplanandlessaboutanyonesinglefoodthatgenerateshealthybenefitsandlongevity.Itrevolvesaroundhowparticularhealthycuisinefromallofthefoodgroupsandahealthierlifestyleworkcohesivelytoconstructthedietandmakeitwhatitis.ThisstyleofeatingisassociatedwithcountriesthatsurroundtheMediterraneansea,mostlySpain,Italy,andGreece.Althoughmanyoftheauthenticfoodsthatarenativetotheseareasmayseemdifficulttofollow,youcanstill“Americanize”itandhaveitremainhearthealthyandanti-inflammatory.

MediterraneanDietBenefits

TheMediterraneandietisknowntohelplowertheriskofheartdiseaseandimprovecardiovascularhealth,raiseHDL(goodcholesterol)andlowerLDL(badcholesterol),aide

inweightmanagement,protectagainstcertaintypesofcancers,andwardoffdepression.Itcanalsomanagetype2diabetes,lowertheriskforhypertension,decreasetheriskformentaldeclineandAlzheimer’sdisease,helpprotectagainstParkinson’sdisease,andlastbutnotleast,helpreduceinflammationinrheumatoidarthritis.Manyoftheseareinflammatory-relateddiseasesandhealthconditions,soitmakessensethatfollowingthistypeofeatingstylewouldhelpdecreaseoreliminatetheinflammationresponse.

WhatIt’sAllAbout

TheMediterraneandietisnotatoughonetofollowandmucheasiertoincorporateintoyourdailylifethanyoumaythink.Infact,muchofitisaboutbasicallyeatingahealthydiet.ThekeycomponentsoftheMediterraneandietinclude:

•Minimalintakeofprocessed,refined,andlow-nutrientfoodsandincorporatingmorewholefoods.

•Generousamountsoffreshfruitsandvegetablesthatarepreferablylocallygrown.

•Increaseinplantfoodsasopposedtoanimalfoods,includinglegumes(driedbeans),soyfoods,wholegrains,nutsandseeds,aswellasfruitsandvegetables.

•Wholegrainssuchaspastas,cereals,breads,andothergrainproductsthatarehighinfiberandhavealowglycemicindex.(Iwillexplainglycemicindexlaterinthechapter.)

•Moderateamountsoffish(especiallyfattyfish)andshellfishwithlowtomoderateamountsofpoultry,eggs,andotherleanmeatstohelpmeetproteinneeds.Redmeatsareusedverylittle,ifatall.

•Moderateamountsofdairyproductsthatarefat-freeoratleastlow-fat.

•Healthyfats,notjustfromfishandfoodssuchasavocadosandnuts,butalsofromtheuseofmonounsaturatedfats,especiallyoliveoil.Butter,margarine,andotherfatscontainingsaturatedortransfatsareavoided.

•Herbsandspicestoflavorfoodsinsteadofusingsalt.

•Sugarsthatcomefromnaturalsourcessuchasfruitandhoney.

•Smallamountsofredwinemostlywithmeals,inmoderationofcourse.(Ifyoudon’tdrink,don’tstart.Youcanalwaysusepurplegrapejuiceasanalternative.)

TheMediterraneandietalsopromotesstayingactiveandbalancingcaloriestopromoteanoptimalandhealthyweight.ComparedwiththetypicalAmericandiet,theMediterraneandietisrichinfiber,polyphenols,antioxidants,phytonutrients,monounsaturatedfats,andomega-3fattyacids,allofwhichhaveapositiveimpactoninflammation.Inaddition,ithasamuchhealthierbalancebetweenomega-3andomega-6fattyacids.ClinicalstudieshavedemonstratedthatconsumingaMediterraneanstylediethelpstoreduceplasmalevelsofpro-inflammatorymarkersincludingCRP,TNF-alpha,andothers.

AdoptingThisEatingStyle

Nowthatyouareawareofthekeycomponentsofthisdiet,it’stimetostartmakingsomechanges.Don’ttrytochangeeverythingallinoneday.Yourgoalshouldbetoapproachneededchangesstepbystepandadapttothisnewwayofeatingalittleatatime.Tryingtomakechangesallatoncecanbeveryoverwhelmingandoftencanleadtothedemiseofyourbestintentions.Themostimportantconceptistomakenewchangesconsistentlywhilecontinuingtheonesyouhavealreadymade.Ifitseemsoverwhelming,trywritingdownyourgoalsweeklytokeeptrackofyoursuccess.

TipsforShiftingtotheMediterraneanDiet

•Substituteorreplacefoodsinmoderation.Youdon’twanttojumpinallatonce,especiallyifyourdietneedsalotofhelp.

•Startusingextravirginoliveoilorcanolaoilasyourmainfatsourceinsteadoflesshealthyfatssuchasmargarineorbutter.Useitincookingaswellasinplaceofyourfavoritesaladdressingoronbreadforitemssuchasgarlictoast.Keepinmindthatevenhealthyfatscontainlotsofcalories,soeattheminmoderationandwatchportionsizes.

•Visualizeyourplate(watchplatesizeanduseasmaller-sizedonetocontrolcaloriesandportions)inadifferentwayandfillatleasthalfofitwithfruitsandvegetables.Filltheothersidewithmostlywholegrainsandtherestwithasmallamountofproteinintheformoffish,nuts,beans,lentils,andleanwhitemeats.ThisismuchliketheChooseMyPlateiconfromtheUnitedStatesDepartmentofAgriculture(USDA)thatyoucanfindoutmoreaboutatwww.choosemyplate.gov.

•Usesnack-timewiselyandtreatitasachancetoconsumemorefruits,vegetables,nuts,andseeds.

•Visityourlocalproducemarketstobuyproduceormaybeevenstartyourowngarden!

•Introduceanewfruitandvegetableeachweektoyourmealplans.Don’tbeafraidtoexperimentwithnewfoods.Youcanusefreshorfrozenproduceandbesuretoincludeavarietyforabetternutritionalintake.

•Whencreatingyourweeklymealplans,substitutegrilled,broiled,orsteamedfattyfish,suchassalmon,sardines,tuna,mackerel,andtrout,insteadofredmeatorotherhigh-fatmeatsatleasttwotimesperweek.Eachweekreducetheamountofredand/orhighfatmeatsyoueataswellastheportionsizes.

•Switchrefinedgrainssuchaswhitebread,whiterice,orwhitepastaforwholegrainssuchaswholewheatbread,brownrice,andwholewheatpasta.

•TryoutwholegrainsoftheMediterraneansuchasbarley,bulgur,andcouscousbyusingsomenewrecipes.

•Planafewmeatlessmealseachweekandmakelegumesorbeansthemainfocusofthosemeals.

•Switchtosoftcheesethatisnaturallylowinfat,fat-freemilk,andfat-freeorlow-fatplainyogurt;Greekyogurtisabetterchoicebecauseitishigherinprotein.

•Seasonyourfoodsandrecipeswithherbsandspicesinsteadofsalt.Itmaytakesomepracticeandexperimentationtogetgoodatit!Chapter4willdiscusssomeherbsandspicesthatarebeneficialforinflammation.

•Cookmoreofyourmealsfromscratch,cuttingbackontheamountofprocessedfoodsyoueatdaily.InvestinafewgoodMediterraneanandhealthycookbookstohelpgetyoustartedandgetthosecreativejuicesflowing.

•Insteadofsweets,bakedgoods,andotherfat-andsugar-ladendessertsandtreats,replacethemwithfreshfruit,fruitdesserts,andnuts.

•Ifapprovedbyyourdoctor,tryaddingaglassofredwineatdinner.Ifyoudon’tdrink,trysubstitutingpurplegrapejuicetoreapsomeofthehealthbenefits.

YourNutritionSolutionTidbitRedwineisastapleintheMediterraneanandtheheart-healthybenefitsofitcomefromanantioxidantknownaspolyphenolswithonecalledresveratrolfoundspecificallyinredwine.Researchshowsthatresveratrolmightbelinkedtoareducedriskofinflammationandbloodclotting,whichinturncanlowertheriskforheartdisease.Theresveratrolinredwinecomesfromtheskinofthegrapesusedtomakethewine.Becauseredwineisfermentedwithgrapeskinslongerthanthatofwhitewine,theredvarietiescontainmuchmoreresveratrol.Youcanalsoeatredorpurplegrapesordrink100percentgrapejuiceforsomeofthebenefitsaswell.Otherfoodsthatcontainresveratrolincludepeanuts,blueberries,andcranberries.However,ifyoudon’tdrinkalcohol,don’tstart.Andifyouwanttoaddredwineoccasionally,askyourdoctorfirst.Youcanalsogetresveratrolinasupplementform.Theresveratrolinthesesupplements,though,comesnotfromtheskinofredgrapebutfromtheJapaneseknotweedplant.

Theseareallsimplesuggestionstohelpgetyoustarted.Andrememberthatyoudon’thavetotacklethemallatthesametime.Youwillreadmanytipsandhelpfulhintsthroughoutthisbookthatshouldassistyouintransitioningyourdiet.Someyouwillhearmorethanonce,butthatisbecauseoftheirimportance.Onceyoubegintoincorporatesomeofthesesuggestionsintoyourdailylife,youwillbegintorealizehowsimple,healthy,andtastyeatingananti-inflammatorydietcanbe.

YourNutritionSolutionTidbitIfyouareinterestedinfindingoutmoreabouttheMediterraneandiet,checkoutTheCompleteIdiot’sGuidetoTheMediterraneanDiet(AlphaBooks,2010).

CleanEating

Anotherpopularandanti-inflammatoryeatingstyleisthe“CleanEating”diet.IthasmanyofthesameelementsastheMediterraneandietandcanbeanotherwaytowardoffinflammation.ThebasisoftheCleanEatingdietthatwehearsomuchaboutlatelyisconsumingfoodsintheirmostnaturalstate,orasclosetoitaspossible.MuchliketheMediterraneandiet,theCleanEatingdietisnota“diet”butalifestyleapproachtofoodandthewayitisprepared,leadingtobetterhealth.CombiningthistypeoflifestyleapproachwiththeelementsoftheMediterraneandietandchoosingthefoodswithinyourdietthatareanti-inflammatorycanhaveabigimpactonyouroverallhealth,chronicinflammation,energylevels,andthebasicwayyoufeeleveryday.

HerearesomeofthemainpointsoftheCleanEatingdiet(youmaynoticethatmanyofthemsoundfamiliaraspointswehavealreadyrecommendedinthisbook):

•Eatfivetosixtimesperday.Eatthreemoderatemealsandtwotothreesmallsnackseachday,eatingeverytwotothreehours.Includeleanprotein,freshfruitsandvegetables,andacomplexcarbohydrate,especiallywholegrainswitheachmeal.Thishelpstokeepyourbodyfueledandburningcaloriesefficientlyalldaylong.Italsogivesyoumoreopportunitiestoincludethefoodsyouneeddaily,especiallyfruitsandveggies.

•Drinkatleasteightcupsofwaterdaily.Waterisnotonlyessentialfortheproperfunctioningofthebody,butitcanhelpwithmetabolism,energylevels,lubricatingsorejoints,appetite,andsomuchmore.

•Getlabelsavvy.“Clean”foodsshouldcontainnomorethanonetotwoingredients.Anyfoodproductwithalonglistofingredients,especiallyonesyouhaveneverheardof,arenotconsideredclean.

•Avoidprocessedandrefinedfoods.Thesefoodsincludeanyproductmadewithwhiteflourandsugarsuchasbreads,pasta,etc.Choosecomplexcarbohydratessuchaswholegrainsinstead.

•Knowtheenemies.Avoidallfoodshighinsaturatedandtransfats,friedfoods,andanythinghighinrefinedsugar.

•Choosetherightmeat.Itisrecommendedtochoosegrass-fedorlocalmeats.

•Wheneverpossible,goorganic.Chooseorganicproduceandotherfoodsasoftenaspossible.Ifbudgetrestraintsdon’tallowthis,makemeat,eggs,dairy,and“thedirtydozen”fruitsandvegetablesyourpriority.

•Consumehealthyfats.Includeessentialfattyacids,especiallyomega-3fattyacidsdaily.

•Beawareofportionsizes.Worktowardeatingwithinmoderateportions.

•Reduceyourcarbonfootprint.Strivetoeatproducethatisseasonalandlocallygrown.

•Slowdownandenjoy.Don’trushthroughyourmeals.Slowdownandsavorthetasteofcleanfoodsandenjoyeverybite.

•Takeittogo.Packyourcoolerforworklunches,outings,etc.sothatyouarealways

preparedandhavecleanfoodwhenyouareoutandabout.

•Getthefamilyinvolved.Don’tjustdothisforyourself;makeitafamilyaffair.Improvethequalityofyourfamily’slifeandhealthalongwithyours.

YourNutritionSolutionTidbitTheEnvironmentalWorkingGrouphasputtogether12fruitsandvegetablesthatarethemostcontaminatedwiththehighestpesticideresidue.Ifyouarenotupforbuyingeverythingorganic,theysuggestatleastbuyingthefollowinginorganicform:

•Peaches.

•Apples.

•Sweetbellpepper.

•Celery.

•Nectarines.

•Strawberries.

•Cherries.

•Pears.

•Grapes(imported).

•Spinach.

•Potatoes.

•Lettuce.

Theyrecommendthefollowing12fruitsandvegetablesastheleastcontaminated:

•Onions.

•Avocado.

•Sweetcorn(frozen).

•Pineapple.

•Mango.

•Asparagus.

•Sweetpeas(frozen).

•Kiwifruit.

•Bananas.

•Cabbage.

•Broccoli.

•Papaya.

Formoreinformationcheckout:www.ewg.org.

Step2.BeChooseyAboutCarbohydratesAswelearnedinChapter2,thereismorethanonewaytolookatacarbohydrateand

thetypeyouchoosecanmeanthedifferencebetweeninflammationandlittletonoinflammation.Keepinmindthatcarbohydratesencompassstarches,sugar,andfiber.

SwapWholeGrainsforRefinedGrains

WediscussedinChapter2whychoosingwholegrainsoverrefinedgrainsissoimportantforreductionofinflammation.Wholegrainsaremuchhealthierandoffermuchmoreinthewayofnutritionalvaluethanrefinedgrainsdo.Refinedgrainshavebeenshowntopossesspro-inflammatorymarkers,sothemoreweswapthoserefinedgrainsforwholegrainsthebetter.RefinedgrainsincludealotofthefoodsAmericanstypicallyeat,suchaswhitebreads,tortillas,pizzacrust,whiterice,pasta,cookies,cakes,donuts,andotherdesserts,justtonameafew.Swappingthesefoodsforwholegrainsisasmallchangethatcanmakeabigdifferenceinbothmanagingyoursymptomsofinflammationaswellashelpingtoeliminateandpreventchronicinflammation.Wholegrainsincludewholewheatbreads,brownrice,wildrice,popcorn,wholegrainpasta,wholegraincouscous,barley,oats,bulgur,andcorn,forinstance.UppingyourwholegrainintakeaswellasdecreasingyourrefinedgrainintakearebothpartoftheMediterraneanstyleofeatingaswellaspartoftheU.S.DietaryGuidelinesforAmericans.ThecurrentDietaryGuidelinesforAmericansrecommendsthatalladultseatatleasthalfoftheirgrainsaswholegrains.Thataddsuptoatleastthreetofiveservingsofwholegrainsdaily.Examplesofoneservinginclude:

•1slicebread.

•1cupready-to-eatcereal.

•1/2cupoatmeal.

•1/2cuprice.

•1/2Englishmuffin.

•3cupspopcorn.

•1/2cuppasta.

YourNutritionSolutionTidbitChooseMyPlate.govandtheDietaryGuidelinesforAmericansareissuedandupdatedjointlybytheDepartmentofAgriculture(USDA)andtheDepartmentof

HealthandHumanServices(HHS)everyfiveyears.Bothguidelinesworkhand-in-handtoprovidethemostcurrentscientific-basedadviceforallAmericanstwoyearsoldandolder.TheyareavailableforallAmericanssothatwecaneducateourselvesastowhatgoodnutritionisandhowwecanmakehealthierchoices.ThenewestsetofDietaryGuidelinesforAmericansfocusesonthreemajorgoalsthattogetheremphasizeatotallifestyleapproach:

1.Balancingcalorieswithphysicalactivitytomanageweight.

2.Consumingmorehealthyfoodsandnutrientssuchasfruits,vegetables,wholegrains,fat-freeandlow-fatdairyproducts,andseafood.

3.Consumingfewerfoodswithsodium(salt),saturatedfats,transfats,cholesterol,addedsugars,andrefinedgrains.

Formoreinformation,youareencouragedtocheckout:www.choosemyplate.gov/andwww.cnpp.usda.gov/DietaryGuidelines.

TipsforSwitchingtoWholeGrains

Notsurewheretogetstarted?Hereareafewtipstohelpyouout:

•Tryrolledoats,steel-cutoats,barley,buckwheat,orotherwholegrainsasahotbreakfastcerealinplaceofwhitetoastorsugarycereals.

•Substitutehalfoftherefinedflourforwholewheatflourinyourbakedgoodsrecipes.Youcaneventryaddingupto20percentofanotherwholegrainfloursuchassorghum.Youcanalsousewholegrainflourasathickenerwhenarecipecallsforit.

•Stepupyourbreakfastfoodsbymakingpancakesormuffinsusingacombinationofwholegrainfloursinsteadofrefinedwhiteflour.

•Choosewholegrainbread,buns,rolls,pita,Englishmuffins,andbagelsinplaceofonesmadewithrefinedwhiteflour.Checkthelabelfortheword“whole”soyouknowyouaregettinganactualwholegrainproduct.

•Switchyoursugarybreakfastcerealtoonethatcontainswholegrains,morefiber,andlesssugar.

•Trybrownriceorwildriceasasidedishorinacasseroleinplaceofwhiterice.Insteadofrice,youcaneventrywholegraincouscous,barley,orbulguraswell.

•Buywholegrainpastaoronethatisablendofwholegrainandwhitepastainsteadofrefinedwhitepasta.Usethemwithyourfavoritesaucesorincasseroles,soups,andsalads.

•Addcookedbulgur,brownorwildrice,wholegraincouscous,orbarleytoyourfavoritecannedorhomemadesoupforaninstantservingormoreofwholegrains.

•Jazzupyourholidaybreadstuffingwithcookedbulgur,wildrice,orbarley.

•Addthree-quartersofacupofuncookedoatstoeachpoundofgroundturkeyorchickenbreasttomakemeatballs,stuffedpeppers,burgers,ormeat-loaf.Addwhole

grainstoandmakeagreatmeatextender.

•Stirinahandfulofrolledoatstoyourlow-fatyogurt.

•Useoatbrantocoatfishorchickeninplaceofrefinedbreadcrumbs.

•Lookforsnackfoods,suchaschips,thataremadewithwholegrainsinsteadofyourgo-topotatochips.

•CheckoutnewrecipesfromsourcessuchastheWholeGrainsCounciltosharpenyourwholegraincookingskills(see:http://wholegrainscouncil.org/).

HowtoFindWholeGrains

Youwanttoswitchtoeatingmorewholegrainsandweedingouttherefinedgrains,buthowdoyouknowwhatfoodsareandarenotmadewithwholegrains?The“WholeGrainStamp”fromtheWholeGrainsCouncilmakesiteasierthanyouthink.Thereareactuallytwodifferentstampsthatshowuponpackagedfoods:

•100%Stamp:meansthatallofthegrainsintheproductarewholegrainsandthatthereisaminimumof18grams(afullserving)ofwholegrainsperlabeledserving.

•BasicStamp:meansitcontainsatleast10grams(ahalfserving)ofwholegrainsperlabeledserving,buttheproductmayalsocontainsomerefinedgrain.Evenifaproductcontainslargeramountsofwholegrains,itwillusetheBasicStampifitcontainsanyrefinedgrainproduct.

“WholeGrainStamps®areatrademarkofOldwaysPreservationTrustandtheWholeGrainsCouncil,www.wholegrainscouncil.org.Usedwithpermission.

BecausetheWholeGrainStampisnotyetonallpackagedfoods,youstillneedtobeawareofwhattolookforonlabels.Ifthereisnostamp,youcanlookforwordingonthelabelthatmightstatesomethinglike“100%wholewheat,”whichisastatementyoucantrust.Butifyouseesomethinglike“wholegrain”withoutalittlemoreexplanation,youmightneedtoinvestigatefurther.Thatcanmeanthatthefoodonlycontainsaverytiny

amountofwholegrains.Youshouldchecktheingredientlist.Ifthefirstingredientlistedcontainstheword“whole”suchas“wholewheatflour,”thenit’slikelythefoodismostlywholegrains.Iftherearetwoflourslistedandonlythesecondonestates“whole,”theproductcouldcontainanywherefrom1to49percentwholegrains.Thefollowingwordsonalabelwouldmeanthatyouaregettingawholegrain:

•Wholegrain,wholewheat,whole(othergrain).

•Stone-groundwhole(grain).

•Brownrice.

•Wheatberries.

•Oats,oatmeal.

Thefollowingwordsonalabelwouldmeanthatthefoodismostlikelymissingsomepartofthewholegrain:

•Wheatorwheatflour.

•Semolina.

•Durumwheat.

•Organicflour.

•Stone-ground.

•Multigrain.

Thefollowingwordsonalabelwoulddefinitelymeanthefoodisnotawholegrain:

•Enrichedflour.

•De-germinatedcornmeal.

•Bran.

•Wheatgerm.

YourNutritionSolutionTidbitFibercontentcanvaryfromgraintograinandisnotagoodpredictorofwholegraincontent.

Thekeyistobeginfindingwaystofitwholegrainsinanywhereyoucan.Rememberthatalittlebitcangoalongway,butshootforasmanyaspossible.Alwayscheckfoodlabelsandingredientliststoensureyouareactuallybuyingawholegrainproduct.Continuetogatherinformationaboutwholegrainsandthevastvarietythatisouttheretotry.

DiscoveringGlycemicIndexandGlycemicLoad

Choosingwholegrainsoverrefinedgrainsisimportantbecause,aswelearnedinChapter2,adiethighingrains,specificallyrefinedgrainsaswellasaddedsugars,causesbloodsugarspikes,whichinturncausesglucose(bloodsugar)tobuildupinthebloodstream.TheresultofhighbloodsugaristhereleaseofIL-6andTNFalpha,bothofwhicharepro-inflammatorymessengers.Recommendationsforreducinginflammationarenotonlytoloweryourconsumptionofrefinedgrains,buttochoosefoodswithalowerglycemicindex.Mostwholegrainstendtohavealowerglycemicindex,butnotall.Glycemicindex(GI)measureshowmuchandhowquicklyeachgramofavailablecarbohydrate(totalcarbohydrateminusthefiber)inasinglefoodaffectsyourbloodsugarlevel.Glycemicindexonlypertainstofoodsthatcontaincarbohydrates,sofoodssuchasmeatandfatsdonothaveaGI.Foodsarerankedwithan“index”byhowtheycomparetopureglucosethathasaGIof100per50grams.AfoodwithahighGIraisesbloodsugarhigherandquicker,whereasafoodwithamediumorlowGIdoestheopposite.FoodsthattendtohavealowerGIarethosethatcontainfiberandfat.Bothofthesenutrientsslowdowntheabsorptionofglucoseintothebloodstream.Otherfactorssuchastheripenessofafruit,processing,cookingmethod,andvarietyofafoodcanaffecttheGI.

KeepinmindthatsomeverynutritiousfoodshaveahigherGIthansomenotsonutritiousfoods.Justbecauseafoodhasahighorlowglycemicindexdoesnotnecessarilymeanafoodis“healthy”ornot.However,stickingwithlowerGIfoodsand/orbalancingmealswithbothcanhelptokeepbloodsugarlevelsfromspikingandthereforekeepglucosefrombuildingupinyourbloodstreamandcontributingtoinflammation.

ExamplesofLowGIFoods(55orLess)

•100percentstone-groundwholewheatbread.

•Pumpernickelbread.

•Corn/wheattortilla.

•Brownrice.

•Oatmealoroatbran.

•Legumesandlentils.

•Avocados.

•Apples.

•Hummus.

•Nuts.

•Milk.

ExamplesofMediumGIFoods(56–69)

•Sweetpotato.

•Couscous.

•Banana.

•Grapes.

•Whitespaghettinoodles.

•Whiterice.

ExamplesofHighGIFoods(70orMore)

•Whitebreads.

•Bakedgoods.

•Crackers.

•Whitepotatoes.

•Kiwi.

•Pineapple.

•Watermelon.

Theglycemicloadisbasedontheglycemicindex.However,ittakesintoaccountnotonlytheeffectonbloodsugar,butalsotheamountofcarbohydrateinthefood.Glycemicloadiscalculatedbymultiplyingafoodsglycemicindexbytheamountofcarbohydratesitcontains.Becausetheglycemicloadincludesbothcomponents,aspecificfoodcanhaveahighglycemicindexbutalowglycemicload,makingitabetterchoicethanitmayhaveoriginallyappeared.Usingglycemicloadcanhelptocontrolbloodsugarlevels,whichcanbeahelpfultoolwhentryingtoreducechronicinflammationlevels.Bothglycemicindexandglycemicloadcanbetoughtofigureoutatfirst.Ifyouarehavingproblems,seeanRDNformoreexplanationandinstructiononhowtoincorporateitintoyourmealplanningasatooltoreducingandeliminatingchronicinflammation.

ExamplesofLowGlycemicLoad(10andUnder)

•Highfiberfruitsandvegetables(excludingwhitepotatoes).

•Brancereals.

•Mostdriedbeans,legumes,andlentils.

•Mostnuts.

•Milk.

ExamplesofLowMediumLoad(11–19)

•Brownrice.

•Oatmeal.

•Wholegrainbread.

•Bulgur.

•Wholegrainpasta.

•Sweetpotato.

ExamplesofLowHighLoad(20orMore)

•Whitepotato.

•Frenchfries.

•Couscous.

•Refined(sugary)breakfastcereal.

•Whitebreads.

FillingUponFiber

Switchingfromrefinedgrainstowholegrainsandaddingmoreplantfoodssuchasfruits,vegetables,nuts,andseedsisagreatwaytofilluponfiber.WelearnedfromChapter2thatahighfiberdietcanactuallyhelptolowerourriskforinflammation.Sohowmuchdoweactuallyneed?TherecommendationsbytheInstituteofMedicine’sFoodandNutritionBoardstate:

•Adultwomenunder50yearsofage=25gramsdaily.(Thatamountincreasesduringpregnancyandbreastfeeding.)

•Adultwomenover50yearsofage=21gramsdaily.

•Adultmenunder50yearsofage=38gramsdaily.

•Adultmenover50yearsofage=30gramsdaily.

Gastrointestinalsideeffectssuchasgas,constipation,indigestion,andcrampingcanbepotentialbarrierstoachievingahigherfiberintake.Itisbesttotakeitinsmallsteps.Startbygettingatleast14gramsper1,000calories.Fromthereyoucanstepupyourintakegradually.Alwaysdrinkplentyofwaterasyouincreasefiberintakeaswell.Thiscanhelpalleviatesomesideeffectsandkeepthefibersmoothlymovingthroughthedigestivetract.

Hereareafewsimplewaystoincreaseyourdailyfiber:

•Startyourdaywithabowlofwholegraincereal,eitherhotorcold,andtopitwithslicedfreshfruit.

•Maketheswitchfromwhitebreadstowholegrainbreads,refinedpastatowholewheatpastas,andwhitericetobrownorwildrice.Inotherwords,followtheprevioustipsaboutswitchingfromrefinedgrainstowholegrains.

•Addbarley,beans,lentils,andsplitpeastosalads,soups,casseroles,andstews.

•Grabapieceoffreshfruitwhenyougetthatafternoonsweettooth.

•Donotovercookvegetables.Instead,lightlysteamthemtokeepthefiberintact.

•Sneakfiberintoasandwichwithshreddedcarrots,slicedcucumbers,slicedtomato,rawspinach,andsproutsinbetweentwoslicesofwholewheatbread.

•Addnutsorlow-fatgranolatoyourfavoriteyogurt.

•Trydriedfruitsforsomethingnew.Thesearehigherinfiberthancannedorwholefruits.

•Leavetheskinorpeelonfruitsandvegetableswhenpossibleandwashthemthoroughlybeforeeating.Mostofthefiberfoundinfruitsandvegetablesareinandaroundtheskin.

•Readfoodlabelsandchoosefoodsthatarehigherinfiber.Keepthesenutritionalclaimsinmind:“GoodSourceofFiber”meansthreetolessthanfivegramsoffiber.“HighinFiber,”“RichinFiber,”and“ExcellentSourceofFiber”meanfivegramsoffiberormore(20percentormoreofyourdailyvalue).

YourNutritionSolutionTidbitThemarketisloadedwithfibersupplements.Togetallofthebenefitsthatfiberprovides,don’ttaketheeasywayout.Wholefoodsprovidemorefiberaswellasaddedessentialnutrientssuchasvitamins,minerals,antioxidants,andphytonutrientsthatarenecessaryforoptimalhealth.Neverreplacewholefoodsoranyfoodgroupwithasimplesinglesupplement.Usefibersupplementsastheyareintended,tosupplementyourfiberintakeandnottotaketheplaceofhighfiberfoods.

SayGood-ByetoAddedSugars

Addedsugarsareabigno-nowhenitcomestoreducinginflammation.Thisincludesanythingfromsugar-ladensoftdrinksandotherbeveragestoyourfavoritecandybarorcookieandeverythinginbetween.Thesugarthatspikesinyourbloodfromeatingaddedsugarsincreaseslevelsoftheinflammatorymarkerscalledcytokines.Sugarcanbefoundnaturallyinsomefoodsincludinglactoseinmostdairyproductsandfructoseinfruits.However,themajorityofsugarsfoundintheaverageAmericandietareaddedsugars.Thesesugarsareaddedinprocessing,preparation,oratthetabletosweetenandimprovepalatability.Theyarealsoaddedasapreservativeandtoprovidetexture,body,viscosity,andbrowningcapacitytofoods.

Althoughourbodycannotdeterminethedifferencebetweennaturalandaddedsugars,thekeyisthatfoodswithnaturalsugarsusuallycontainthewholepackageofnutrientsandotherhealthfulcomponentssuchasfiber,whichcanslowdowntheabsorptionofsugarintothebloodstream.Ontheotherhand,mostfoodswithaddedsugarsoftensupplycalorieswithlittletonoessentialnutrientsandnofiber.Youmayseeaddedsugarsonfoodlabelstermedashighfructosecornsyrup,whitesugar,brownsugar,cornsyrup,rawsugar,maltsyrup,fructosesweetener,liquidfructose,honey,molasses,andcrystaldextrose.ThemajorsourcesofaddedsugarsintheAmericandietincludesoftdrinks,energydrinks,sportsdrinks,bakedgoods,sugar-sweeteneddrinks,dairy-baseddrinks,andcandy.Reducingtheconsumptionofaddedsugarscanlowerthecaloriecontentofthedietwithouttheworryofleavingoutessentialnutrients.

AddedsugarsareaparticularconcernintheAmericandietbecausetheyhavebeen

foundtobeconsumedinexcessiveamountsandareassociatedwithhigherinflammationlevels.Inaddition,addedsugarscancontributeasubstantialamountofcaloriestoourdietswithoutcontributingtoournutritionalneeds.Thismakesthemverydangerouswhenitcomestomanagingweightaswellasbloodsugar.Whenconsumedinexcess,foodsthatcontainaddedsugarsbegintotaketheplaceoffoodswithessentialvitamins,minerals,andfiber.Reducingtheconsumptionofthesefoodsallowsustoincreaseourintakeofnutrient-densefoodswithoutgoingoverourtotaldailycalorieneeds.Nowlet’sberealistic:wecan’tstayawayfromourfavoritesweetsforever!Butwecangreatlyreducetheintakeoftheseaddedsugarsandsavethesefoodsforanoccasionaltreatinsteadofbeingpartofourregulardailydiet.

Step3.PowerUponPlantFoodsThetypicalAmericandietischock-fullofanimalfoodsandmuchtoolowinplant

foods.Plant-basedfoodshaveloadsofbenefitsincludingalowerriskfortype2diabetes,heartdisease,certaintypesofcancer,andhypertension,aswellasbetterbloodsugarcontrolandweightmanagement.Plantfoodsareloadedwithvitamins,minerals,antioxidants,phytonutrients,fiber,andotherhealthysubstancesthatareallassociatedwithlowerlevelsofpro-inflammatorymarkers.

YourNutritionSolutionTidbitPhytonutrients(orphytochemicals)arenaturalcompoundsfoundinplantfoodsincludingfruits,vegetables,grains,legumes,treenuts,andteasthathavestrongantioxidant,immune-boosting,andotherhealth-promotingproperties.Somephytonutrientsincludecarotenoids,flavonoids,isoflavones,lignans,indoles,andsaponins,justtonameafew.

Plantfoodsaretheonlyfoodswherewegetanabundanceofanti-inflammatoryphytonutrients.NowIamnotsayingthatyoumustbecomeavegetarian,butyoushouldconsidertakingagoodlookatyourdietaryintakeandbeginincludingmoreplantfoods.Plantfoodsincludewholegrainsofallkinds,legumes,driedbeans,lentils,fruits,vegetables,nuts,seeds,andsoyfoods.Thereishardlyalackofchoicewhenitcomestothesehealthy,low-fatfoods.

YourNutritionSolutionTidbitTheAmericanCancerInstituteforCancerResearchrecommendsfillingatleast2/3ofyourplatewithplantfoods.Theyrecommendmaking1/2ofyourplatenon-starchvegetablesandfruitsofallcolorsandvarietiesand1/4ofyourplatewholegrainsandstarchyvegetablessuchaspotatoes,corn,andpeas.

TheSoyFoodLink

Soyfoodsandfoodsthatcontainsoyproteincanbefoundinjustabouteveryaisleofthesupermarketthesedays.Soyfoodsoriginatedfromthesimplesoybeanthatitselfcanbeconsumedwholeafterbeingboiledorroasted.Butbecausetheproteininthesoybeanissoincrediblyversatile,ithastransformedintohundredsofdifferentfoodproductsfromhotdogstoyogurttopeanutbutter.Soybeansareapowerhouseofnutritionalvalue.TheyarerichinB-vitamins,iron,magnesium,potassium,andcalciumaswellasfiberintheirwholeform.Theproteinintheselittlepowerhousesaretheonlyplantfoodthatisconsidereda“completeprotein,”whichmeanstheycontainthecorrectratioofessentialaminoacidsforoptimalusebyourbodies,makingthemahighqualityprotein.Becausemostcompleteproteinsarefoundonlyinanimalfoods,thismakessoyagreatsourceofproteinwithoutthecholesterol,saturatedfats,andothercorruptcomponentsofanimalfoods.Ifthatweren’tenough,soybeanscontainsomeessentialfattyacidsincludingomega-6andomega-3.Infact,somesoyfoodssuchasedamame(wholegreensoybeans)containveryhighamountsofomega-3fatintheformofalpha-linolenicacid(ALA),whichhasbeenfoundtoreduceinflammationandreduceriskofheartdisease.

Withthissuperiornutritionalprofile,itisn’tsurprisingthatsoyhassomegreathealthbenefitsincludinghelpingtolowerLDL(badcholesterol)andincreaseHDL(goodcholesterol),loweringtriglyceridelevels,improvinghearthealth,decreasingriskforcertaintypesofcancer,relievingmenopausalsymptoms,andhelpingtopreventosteoporosis.

Expertsbelievethatmostofthebeneficialeffectsofsoyfoodscanbeattributedtoacompoundcalledphytoestrogens,inparticularisoflavones.Themainisoflavonesfoundinsoyincludegenisteinanddaidzien.Althoughsoyresearchstillhasmuchtouncover,thenutrientprofileofsoyprovesthatitdeservesaroleintheAmericandietthattendstobetoohighinsaturatedfatandcholesterol,mainlyintheformofanimalproteins.

Whathavethestudiesuncoveredconcerningsoyandinflammation?A2014studyintheEuropeanJournalofNutritionconcludedthatanti-inflammatorypropertiesofcomponent(s)ofsoyproteinmaybeapossiblemechanismforthepreventionofchronicinflammatorydiseasessuchasatherosclerosis.Anotherstudyin2012intheJournalofAcademyofNutritionandDieteticsfoundthatsoyproductshadamarkedanti-inflammatoryeffect.Thepossiblemechanismsproposedforreducinginflammationarethephytoestrogensand/ortheomega-3fattyacidsfoundinsoyfoods.TheFDAhasevenapprovedahealthclaimonpackagedfoodlabelsthatstates,“25gramsofsoyproteinaday,aspartofalowinsaturatedfatandcholesterol,mayreducetheriskofheartdisease.”

YourNutritionSolutionTidbitDuetosomeofthehormone-likecompoundsfoundinsoyfoods,ifyouhaveahormone-sensitivecondition,suchasbreastcancerorendometriosis,checkwithyourdoctorbeforeincludingand/orincreasingsoyinyourdailydiet.

Ashealthyassoyfoodscanbe,theyarenotwithouttheircontroversies.Questionshavebeenraisedinconcernaboutsoyfoodsandtheirsafetyinrelationtobreastcancer,thyroidhealth,andotherhormonaleffectsduetothephytoestrogensthatsoyfoodscontain.However,scienceisfindingthatsoyfoodsinmoderationareperfectlysafeandcanbebeneficialtohealth.Yourbestbet,formaximumhealthbenefits,istochooseprimarilywholesoyfoodssuchasedamame,tofu,tempeh,soymilk,soynuts,and“cheeses”thataremadefromsoybeans.Someprocessedsoyingredientssuchasisolatedsoyproteinthatyoufindinmanynutritionalbars,snackfoods,proteindrinks,andsoyisolatefoundinimitationmeatsleaveoutmanyofthenutritionalcomponentsfoundinwholesoyfoodsthatincorporatesoy’shealthiestbenefits.

YourNutritionSolutionTidbitPhytoestrogensarechemicalcompoundsfoundnaturallyinsoybeans(asgenistein)thathaveestrogen-likeproperties.

TipstoPoweringUponPlantFoods

•Atleastonceaweek,substituteyourmeatdishforonemadewithplantfoodssuchassoybeans,legumes/beans,andlentils.

•Includesometypeoffruitandvegetable,orboth,ateverymeal.

•Chooseoatmealorawholegraincerealforbreakfastandaddfruit,raisins,andgroundflaxseedtoit.

•Switchyourfat-freemilkforalightsoymilk.

•Addlegumesordriedbeanstocasseroles,salads,andsoups.

•Usebeansinplaceofgroundbeefintacos,casserole,chili,orburritos.

•Useanutbutter,suchasalmondbutter,onwholegraintoastorbagelforbreakfastoragreatenergy-boostingsnack.

•Loadyourpizzawithallveggiesinsteadofanyhighfatmeats.

•Usepureedavocadoasatoppingforsandwichesinsteadofmayoorasatoppingforgrilledchickenorasadipforveggies.

•Lookupsomegreatrecipesforgreenorfruitsmoothiesonlineandtryincorporatingthemafewtimesaweekforamealorsnack.

•Serveasaladasamealseveraltimesthroughouttheweek.Loadonfreshveggies,darkgreens,seeds,andahealthydressing.

•Planaheadandthinkofwaysyoucanincorporatemoreplantfoodsintoyourdieteverydayinplaceofanimalfoods.Itwon’tbeashardasyouthink!

YourNutritionSolutionTidbitUnfortunately,soyfoodsaren’trightforeveryone.Manypeople,especiallypeoplewithirritablebowelsyndrome(IBS),carryanintoleranceorsensitivitytosoyfoodsandcanexperiencediscomfortaftereatingthem.IfyousufferfromIBSorfindthatsoyfoodsareproblematicforyou,thenitmakessensetolimittheminyourdietandfindotherwaystoincludeplantfoods.

Step4.ShootforaHealthyWeightObesityhasnowbeenaddedtothegroupofdiseasesthatareknowntopresentalow-

gradeinflammatoryresponsesuchastype2diabetes,metabolicsyndrome,andotherchronicconditions.Whatisofevenmoreconcernisvisceralfatorfatthataccumulatesaroundtheabdominalarea.Thistypeoffat,inparticular,isassociatedwithlowgradeinflammationthatcontributestometabolicdisease,insulinresistance,andatherosclerosisorthebuild-upofplaqueinthearteries.Researchersarelearningthatvisceralfatproducespro-inflammatorycytokinesthatincreasetheriskofcardiovasculardiseaseandotherchronichealthconditions.Whenhighlevelsofbodyfat,especiallyvisceralfat,arecombinedwithphysicalinactivity,poornutrition,andadvancementinage,thehealtheffectsareevenmoreprominent.

Thegoodnewsisthatmakingtheselifestylechanges,includingweightloss,canreversethis.Losingjust10percentofyourcurrentbodyweightcanreduceinflammationbyreducingthepro-inflammatorychemicalsintheblood.Inturn,thispositivechangecanbegintoreversehealthconditionsfromloweringbloodpressuretoloweringLDLcholesterol.Ifyouarealreadyatahealthyweight,thenthegoalistomaintainthatweight.Ifyouareoverweightorobese,thenthegoalistoslowlyandsteadilyloseweightinahealthymanner,nomorethanonetotwopoundsperweek.Alwayscheckwithyourdoctorfirsttodiscusstheweight-lossstrategythatisbestforyouandtobethoroughlycheckedoutbeforestartinganytypeofweightlossplan.

DetermineYourHealthyWeight

Yourealizethatyouneedtoloseweight,butexactlyhowmuch?HowdoIknowwhatmyhealthyweightreallyshouldbe?BodyMassIndex(BMI)isonewaytodetermineifyourextrapoundstranslateintogreaterhealthrisk.BMIisthemeasurementofyourweightrelativetoyourheightandcandeterminewhetheryouareatahealthyweightorifyourweightispossiblycontributingtopoorhealth,includingchronicinflammation.KeepinmindthatBMIisnotameasurementofbodyfat;therefore,itcansometimesmisclassifypeople.Forexample,peoplewithalotofmusclemassmayhaveaBMIthatshowstoohighbecauseBMIdoesn’tmeasureexactbodyfatanddoesn’ttakeintoconsiderationthatthemajorityoftheirbodyweightiscomingfrommuscleandnotfat.ItcandotheoppositeforelderlypeopleandunderestimateBMI,nottakingintoaccountthemusclemasstheyhavelostthroughtheyears.However,forthemajorityofus,BMIisagoodgeneralindicatorofwhatourhealthyweightrangeshouldbeandifweareputting

ourselvesatriskforhealthissuesrelatedtoourweight.

Youcancrunchthenumbersyourselfbyusingthisformula:

Weightinpounds÷[heightininches]2x703

Youcanalsofindcalculatorsonlinesuchaswww.choosemyplate.gov/supertracker-tools/resources/bmi-calculator.html.

Oryoucanusethefollowingchart*toeasilyfindyourBMI:

BMI Weight

Below18.5 Underweight

18.5to24.9 HealthyWeight

25.0to29.9 Overweight

Over30.0 Obese

Source:EvidenceReportofClinicalGuidelinesontheIdentification,Evaluation,andTreatmentofOverweightandObesityinAdults,1998.NIH/NationalHeart,Lung,andBloodInstitute(NHLBI)orcheckout:

www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.htmforadditionalheightsandweights.

TousethisBMIchart,locateyourheightintheleft-handcolumnandfollowtherow

acrossthatheighttofindyourweight.FollowthatcolumnoftheweightuptothetoptolocateyourBMI.NowthatyouknowyourBMI,whatexactlydoesitmean?Healthyweightisarangeandnotonesingleweight.ThefollowingwillshowyouwhatrangeyoufallintoandwhatyourBMImeansforyou.

YourNutritionSolutionTidbitBMIforchildrenandadolescentsisusedslightlydifferently.Becausetheyarecontinuallygrowing,theirBMIisinsteadplottedonagrowthchart.Thepercentileindicatestherelativepositionofachild’sBMIcomparedtothatamongchildrenofthesamegenderandage.

DoesMyBodyShapeMatter?

BMIisonlyonefactorintheattempttoassessyourweight.Foranaccurateassessmentofweightrelatedtohealth,itisalsoimportanttolookatwhereyoustorefat.Intypicalnutritionfashion,theshapeofourbodiesorwherewestorethatexcessfat,arecomparedtofruit,eitheranappleorapearshape.

Ifyouareshapedmorelikeanapple,meaningyoustoreandcarrythemajorityofyourfatinthestomachareaandaroundyourwaist,youareatahigherriskforcertainhealthproblemssuchascardiovasculardisease,highbloodpressure,type2diabetes,andcertaintypesofcanceraswellaschronicinflammation.

Ifyouareshapedmorelikeapear,meaningyoustoreandcarrythemajorityofyourfatbelowthewaist,inyourhips,buttocks,andthighs,yourshapedoesnotputyouatasmuchofahealthriskasstoringfatinotherregions.Thisdoesn’tmeanyoudon’tneedtodropthatextraweight,butthegoodnewsisitdoesn’tputyouatashighariskforhealthissuesrelatedtoweight.

Mostofusarepainfullyawareofwherewestoreeverylittlebitoffat,soyoushouldn’thavemuchofaproblemfiguringoutwhattypeoffruityouresemble.Butifyoujustcan’tdecidewhetheryoulookmorelikeanappleorapear,youcanuseyourwaist-to-hipratio.Yourwaist-to-hipratiocanhelpdetermine,inamorescientificway,ifthelocationofyourbodyfatisputtingyouatgreaterriskforhealthproblemsrelatedtoyourweight.

Followthesestepstofigureoutyourwaist-to-hipratio:

1.Standrelaxed.Measureyourwaistatitssmallestpoint(justaboveyourhipbone)withoutsuckinginyourstomachorpullingthetapemeasuretootight.

2.Measureyourhipsbymeasuringthelargestpartofyourbuttocksandhips.

3.Divideyourwaistmeasurementbyyourhipmeasurement.

4.Ifthisnumberisnearlyormorethen1.0,youwouldbeconsideredanappleshape.

5.Ifthisnumberisconsiderablylessthan1.0,youwouldbeconsideredapearshape.

Whyisthisimportanttoyou?Themorebodyfatyoucarryinthestomachandwaist

area,themoreatriskyouareforchronicinflammationandallofthechronichealthissuesthatareassociatedwithit.Themoreweightyougain,themorehealthissuesyouwillmostlikelyencounter.

YourNutritionSolutionTidbitYourbodyshape,whetherappleorpear,canbeaninheritedgene.Inotherwords,whereyoucarrybodyfatcanbesomethingthatispasseddownthroughyourfamilytreeandsomethingyoudon’thaveawholelotofcontrolover.Butyoudohavecontroloverhowmuchexcessfatyouhaveonyourbodytobestored.Yourgoalshouldbetoreachahealthyweighttodecreasethestoredfat,whetheryouareanappleorapear.

StepstoTakingItoffforGood

Therearesomanynecessaryreasonstoreachahealthyweight.Ifyouarereadingthisbook,reducingorpreventingchronicinflammationisprobablyatthetopofyourlist.Ifyouarefarfromyourhealthyweightrange,takeheartinknowingthatalittlebitcangoalongway.Ifyouareontheoverweightsideofthecoin,losingjust5to10percentofyourcurrentweightcansometimesbejustthetickettoimproveyourhealthandhealth-relatedconditions.Butyoucan’tstopthere!Reachingyourhealthyweightonceandforallwillnotonlyhelptogetyourhealthundercontrol,butitwillmostlikelyenduphelpinginwaysyounevereventhoughtof.

Ifyouarelikemostpeople,youwanttoloseweightthequickestandeasiestwaypossible.Whodoesn’t?Butresisttheurgetosignupforfaddietsoranytypeofdietthatpromisesquickandeasyweightloss.Thesetypesofdietsusuallyrevolvearounddeprivationofsometypeandcaneasilydepleteyourbody’sstoresofessentialnutrients;nottomentionthatlosingweighttooquicklyisusuallytheweightlossthatneversticks.Steerclearofliquiddiets,dietpills,ordietsupplementsthatpromisethattemptingquickfix.Slowandsteadywinstheracetolong-lastingweightloss,reducedinflammation,andoverallbetterhealth.Losingonetotwopoundsperweekisasafeandeffectivegoal.Theultimategoalshouldbetolosetheweightandkeepitoffforgood!

Itdoesn’ttakeasmuchchangeasyouthinktobeginlosingweight.Youcandoitsafelybyaddingorsubtractingaslittleas250to500caloriesperday.Thatcanbeassimpleaseliminatingaregularcanofsodaandthatmiddaycandybar,andasweknow,neitherofthesedoinflammationanyjusticeanyhow!Thereisnoneedtodrasticallyslashyourfoodintakeallatonetimeorchangeyourentirediet.Instead,makechangesandcutbackslowly.Makinghealthierchoicesbyeliminatingunhealthyfoodsandreplacingthemwithhealthierfoods,aswediscussedearlierinthischapter,willautomaticallycutcalorieintakemostofthetime.Asyouloseweightandyourbodybecomesaccustomedtothisnewcalorielevel,whichyoumightnoticebyexperiencingaweightplateau,itmaybetimetomakeafewmorechangesandcutbackabitmore.Theideaisthatforapermanentweightloss,youwanttoloseweightslowly,steadily,andinahealthymanner.Likewetalkedaboutbefore,itdoesn’ttakemuchtobeginreversingtheprocessandgettingyourselfon

track.

YourNutritionSolutionTidbitAbout3,500caloriesadduptoonepound.Therefore,toloseonepoundperweekyouneedtosplitupadeficitof3,500caloriesoveraweek’stime.Deducting500caloriesperdayshouldresultinaonepoundperweekweightloss.

Thekeyistoworrylessabouteverylittlecalorieandconcentratemoreingeneraloneatingnutrient-richfoodsthatmakecaloriescountwhilestillkeepinganeyeonyourportionsizes,whichwillkeepcontrolofyourcalorieintake.Thiswillensurethateventhoughyouaretryingtoloseweight,youwillstillbegettingalloftheessentialnutrientsyourbodyneedsforgoodhealth.Itistimetochangebadhabitsintogoodonesandthatgoesforeatingaswellasexercise.Herearejustafewstrategiesthatmayhelpyouloseweightinawaythatishealthyandlowersyourriskforchronicinflammation:

•Yourfirstorderofbusinessshouldbetotrulyconsideryourreasonsforwantingtoloseweight.Becauseyouarereadingthisbook,itisagoodbetthatreducinginflammationandallofthehealthissuesandsymptomsrelatedtoit,withouttheneedfornumerousandlong-termmedications,willbesomewhereonthatlist.Knowingexactlywhatwillmotivateyouandkeepyoucommittedtoyourgoalsiswhatwillultimatelymakeyousuccessfulinyourendeavor!Tostaycommittedtoyourmotivations,writethemdownandlookatthemwhenyouneedthatextraboosttokeepyougoing.

•Secondly,youneedtosetgoals.Setbothshort-termandlong-termgoals.Short-termgoalsareessentialtokeepyougoingonthejourneytoreachyourlong-termgoalofahealthyweight.Yourgoalsneedtoberealistic,specific,andmeasurable.Writethemdown,alongwithyourmotivations,soyoualwaysknowwhatyouareworkingtoward.Don’texpecttochangeallofyourbadhabits,orthehabitsthathavecausedthatextraweightgain,allatonetime.Workonchangingafewhabitsatatime.Onceyouhavemasteredonegoal,moveontothenext.

•Keepadailyfooddiarythatincludeswhatyoueat,whenyoueat,andhowmuchyoueat.WriteitdownorfindafreeonlinefooddiarysuchastheFoodTrackeronChooseMyPlate.govoragoodapponyourphone.Reviewyourfooddiaryfrequentlysothatyoucanpinpointandworkonproblemareas.Keepingafooddiarywillhelptokeepyoucompliantandontrack.

•Getinthehabitofbeingawareofeveryfoodandbeverageyouputinyourmouth.Makeyourselfaccountableforwhatyoueatandthewayyouliveyourlife.Concentrateoneatingfortruehungerandforproperlyfuelingyourbody.

•Donotskipmealsandthatincludesbreakfast.Youwon’tsavecalories.Skippingamealwillleadtoeatingmorethanyoushouldatthenextmealand/orcauseuncontrolledsnackingthroughouttheday,bothofwhichwillpackonmorecalories

thanyouneed,nottomentioncausebloodsugarlevelstosurge.Eatingbreakfast,especiallyifitisawholegraincereal,isassociatedwithbetterweightlossandbloodsugarcontrol.

•Sticktoawell-balancedandhealthyeatingroutine.Healthierchoicesusuallymeanfewercalories,lessfat,lesssodium,andmorenutritionalvalue.BecomefamiliarwiththeMediterraneandietandtheUSDA’sDietaryGuidelinesforAmericans,bothofwhichcanhelpyoutoloseweightsafelyandreducechronicinflammation.

•Cutoutjunkfoodssuchascandy,cookies,cake,pies,othersweets,softdrinks,fastfoods,andchips.Eatingthemoccasionallyisokay,butfrequentlycausesweightgainandcantriggerinflammation.

•Planyourhealthymealsandsnacksaheadoftimesothatyouarealwaysprepared.

•Includelotsoffiberinyourdailydiet.Wealreadyknowfibermayhelpyoutoreduceinflammationplusbettermanagebloodsugarlevels,butitcanalsobehelpfulwithweightloss.Highfibermealsandsnackshelpfillyouupandkeepyoufeelingfullerlonger.Checkbacktoearlierinthechapteronhowtoincorporatemorefiberintoyourdiet.

•Practiceandbecomeawareofportioncontrol.Keepyourportionsmoremoderateanddon’toverfillyourstomach.Eatuntilyouarecomfortable,notstuffed.

•Avoideatinginfrontofthetelevision,computer,orwhiledoingotheractivitiesthatkeepyoufrompayingattentiontohowmuchyouareeating.

•Getinthehabitofslowingyourselfdownwhileeating.Ittakesagood20minutesforyourbraintogetthemessagethatyouarefull.Eatingtooquicklyleadstoovereating,whichcanleadtoexcessweight.Eatingslowercanresultineatingless.

•Useasmallersizeplatetodishupyourfood.Itwillhelptokeepyourportionsandcaloriesundercontrolandmakeyoufeelthatyouaregettingafullplateoffood.Justdon’tgobackforseconds!

•Planandpreparemoremealsathometokeepfromeatingouttoooften.Restaurantmealstendtobehigherincalories,fat,andsodiumanditcansometimesbetootemptingtomaketherightchoiceswheneatingout.Don’tdepriveyourselfofeatingout,butmakeitanoccasionaloutinginsteadofaregularhabit,andworkonmakingbetterchoiceswhenyoudoeatout.

•LearnhowtoreadandusetheNutritionFactsPanelonfoodlabelstoyouradvantage.TheNutritionFactsPanelwillhelpyoutochoosefoodsthatbestfitintoyourgoals.Itwillprovideyouwithagoodmeasurementofportionsizesandcalorieintake.WewilldiscussmoreaboutfoodlabelsinChapter5.

•CheckouttheUSDA’sChooseMyPlate.govWebsitetoexplorealloftheinformationandhands-ontoolsthatcanhelpyouloseweightsensiblyandatthesametimeteachyouwhatgoodnutritionreallymeans.

•Incorporatesometypeofphysicalactivitymostdaysoftheweek.Overweightandobesityaredirectresultsofanimbalancebetweenthecaloriesyoutakeinandthecaloriesyouburn.It’sjustthatsimple.Themoreactiveyouare,themorecalories

youwillburn.Somethingassimpleaswalkingcanbeagreatstart.

•Drinkplentyofwaterthroughouteachday.Stayingproperlyhydratedisessentialtodigestionandthefatburningprocess.

•Ifyoufeelyouneedmorepersonalguidance,andmanypeopledo,turntoaRegisteredDietitian(RD)orRegisteredDietitianNutritionist(RDN)whocaneducate,guide,motivate,andkeepyouontracktofuturesuccess.Youcancheckoutwww.eatright.orgtofindadietitianinyourarea.

Thesesimpletipsandchangescanhelpyouimproveyourhealth,loseweight,andreduceinflammation.Itisallaboutlifestylechangeandmakingpermanentchangesthatyoucanandwillstickwithforlife.Onceyoubegintoloseweightandfeelbetter,youwillbemotivatedtopushaheadandfinishyourjourney.

Step5.GetActiveExerciseisalifestylehabitthatplaysanextremelyimportantroleinmanagingand

reachingahealthyweightandoverallbetterhealth.Exercisedoesn’tneedtomeanhoursatthegym,itcanmeananythingthathelpstogetyourbodymoving.Thegoalistogetactiveandstayactiveonaregularbasiswithasolidexerciseplanthatbothfitsyouandyourlifestyle.Exerciseboastsanendlesslistofhealthbenefits,includingimprovedinsulinresistance,betterbloodsugarcontrol,improvedhearthealth,loweredLDLandincreasedHDL,improvedsleepquality,betterimmunefunction,loweredbloodpressure;protectionagainstmetabolicsyndrome,weightlossandweightmaintenance,decreasedstress,andthelistgoeson.

Butoneveryimportantbenefitisthatthereismountingevidencethatregularexercisehelpstoreduceandpossiblyeliminateinflammation.Exercisingatabout60to80percentofyourmaximumheartrate,whichforexamplewouldbebrisklywalkingwhereyoucanstilltalkbutcan’tquitecarryonaconversation,canhelptolowerCRP(C-reactiveprotein),oneofthekeypro-inflammationmarkers.Italsoinducesanincreaseincytokines,ananti-inflammatorymarker.Exerciseisonelifestylechangethathandsdowncorrelateswithbetterhealthinallstudies.Thekeyistostartmovingandstaymoving!

YourNutritionSolutionTidbitAccordingtotheDietaryGuidelinesforAmericans,adultsaged18to64yearsshoulddoatleasttwohoursand30minutes(or150minutes)eachweekofaerobicactivityatamoderateleveloronehourand15minutes(or75minutes)eachweekofaerobicphysicalactivityatavigorouslevel.Beingactivefiveormorehoursweeklycanprovideevenmorehealthbenefits.Spreadingyourexerciseoveratleastthreedaysissuggested.Eachactivityshouldbedoneforatleast10minutesatatime.Adultsshouldalsoengageinresistance/strengthtrainingactivitiessuchaspush-ups,sit-ups,and/orliftingweightsatleasttwodaysperweek.

GetMotivatedandStickWithIt

Withallofthebenefitsrightinfrontofyou,itisprettyhardtosay“no”toexercise!Forsomeitwillstilltakeabitofmotivationtogetstartedandespeciallytostickwithit.Hereareafewtipstohelpyoudojustthat:

•Don’tstartwithgoingallout.Thatcansetyouupforfailure.Instead,setsmall,specific,andattainablegoalsforyourself,andonceyoureachagoal,setanewone.Theideaistokeepmovingaheadandtotakesmallsteps.

•Keepyourselfmotivatedbythewayyoufeel!Losingweightandjustfeelingphysicallybettercansometimesbeallthemotivationyouneed.Takephysicalnoteofweightlossandotherpositivesyounotice,suchasfeelingbetteroverall(bothmentallyandphysically),feelinglessfatigued,havinglesspaininjointareas,andsleepingbetterthroughthenight.

•Dosomethingyouenjoysothatyouaremoreapttostickwithit.Exercisedoesn’tmeanhoursatthegym;itmeansgettingyourbodymovingatagoodpaceonaregularbasis.Youcantryswimming,dancing,tennis,running/jogging,walking,yoga,spinning,biking,hiking,orwhateverelseyouenjoydoing!

•Scheduleyourdailyexerciseonyourweeklycalendarlikeyouwoulddoforallotherweeklyactivities.Markitonacalendarthatyoucheckdaily.

•Usevisualcuestobothremindandmotivateyourself.Stickanoteontherefrigeratororyourcomputer,orputyourworkoutshoesbythedoorthatyoualwaysuse.

•Getaworkoutbuddyanddoittogether.

YourNutritionSolutionTidbitDon’toverdoagoodthing!Goingwayoveryourcurrentintensitylevelorbasicallyover-exercisingcanleadtoapro-inflammatoryresponsefromyourbody—anothergoodreasontostartslowlyandworkyourwayup.Moderateexerciseiskey.

GuidelinesforGettingStarted

Beforeyougetstarted,whetheryouhaveneverexercisedorareanavidexerciser,itisalwaysagoodideatospeakwithyourdoctorfirstaboutwhatissafeforyouandyourindividualsituation.Itisimportanttohaveafewguidelinesandwarningsunderyourbeltbeforeyoudogetstarted.

•Aimfor30minutesofmoderate-to-vigorousintensityaerobicactivityatleastfivedaysperweekforatotalof150minutesperweek.

•Aimforstrengthtrainingatleasttwotimesperweek,inadditiontoyouraerobicexercise.

•Ifyouhaveneverexercisedbefore,startslowandworkyourwayup.Startwithfive

to10minutesadayandworkupfromthere.Overtime,yourfitnesswillimprove,andyouwillbeabletodomoreforalongerperiodoftime.

•Forconsistency,spreadyourphysicalactivityoutduringtheweeksothatyouareabletoexercisemostdays.Trytonotgomorethantwodaysinarowwithoutexercising.

•Ifyoucan’tfindthetimeforablockof30minutes,thensplititupintothree10-minuteincrementsthroughoutyourday.

•Don’tjustrelyonexerciseforphysicalactivity.Workmoreactivityintoyoureverydaylife.Usethestairs,cleanthehouse,walkthedog,washthecar—theyalladdup.

•Thebesttimetoeatisabout30minutesbeforeyouexercise.Youdon’tneedanentiremeal;asnackmadeupofatleast30gramsofcarbandsomeproteinwilldo,suchashalfawholegrainbagelwithpeanutbutterorabananaandahandfulofnuts.Thiswillhelpyoutobetterfuelyourworkout.

•Drinkplentyofwaterbefore,during,andafterexercise.

YourNutritionSolutionTidbitIfyousufferfromaninflammatoryconditionthatinvolvesjointpain,besuretocheckwithyourdoctorbeforestartinganexerciseprogram.Youmayneedtoconsultwithapersonaltrainerorphysicaltherapisttotailoryourworkoutsuntilyougettoapointoflesspain.Swimmingcanbeagreatexerciseforthosewithjointissues.

MakeExerciseCount

Itisvitaltoaneffectiveanti-inflammatoryworkoutprogramtomakecertainyouareworkinghardenoughbutnottoohard.Anotherwordforthisisintensityorhowhardyourbodyisworkingduringaerobicactivity.Youcantestyourselfinafewways.Onequickwayisthe“talktest.”Ifyoucancomfortablycarryonaconversationwhileexercising,youareworkingoutatamoderateintensityandreapingthehealthbenefitsoftheactivity.Thenextstepisavigorousactivitylevelwhereyourheartrategoesupevenmoreandyouarebreathinghardandfast,makingithardtoholdaconversation.Amixofthetwoisagoodcombination,onceyougettothatlevel.Startatalowerintensitylevelandworkyourwayuptoamorevigorousonethroughtime.Ifyougettothepointthatyoucanbarelycatchyourbreathandcannotcarryonaconversation,youneedtoslowyourselfdown.Ontheotherhand,ifyoucanbabblealongwithoutbarelytakingabreathinbetweensentences,thenyouneedtostepitup.Youshouldfeellikeyouareworkingyourself,butnottothepointofpureexhaustion.

Thereisamoretechnicalwaytomeasurewhetheryouareworkingouthardenoughortoohard.Usingamathematicalequation,youcancalculateyourtargetheartrateorthenumberoftimesyourheartbeatsperminute.Thiswillinformyouwhetheryouare

workingoutatyourtargetheartratezone.AccordingtotheAmericanHeartAssociation,thegeneraltargetzoneratefallsbetween50and85percentofyourmaximumheartrate.Thisisonlyanestimate,butwillletyouknowwhetheryouareworkingouttoohardornothardenough.

Tocalculatetargetheartratezone:

1.Calculateyourestimatedmaximumheartrate:220minusyourage.

2.Calculateyourlowerrange:Maximumheartratemultipliedby.50(50percent).

3.Calculateyourupperrange:Maximumheartratemultipliedby.85(85percent).

EXAMPLE:30-Year-OldWoman

1.220–30=190maximumheartrate

2.190×.50=95lowerrange

3.190×.85=162upperrange

Thismeansthathertargetzoneisbetween95and162beatsperminute.Soifshefallsbelow95,thensheneedstostepitup,andifshegoeshigherthan162,sheneedstoeaseup.Ifyouareabeginningexerciserorhavenotexercisedinquitesometime,aimforthelowerrangeofyourtargetrate.Asyoubecomemorephysicallyfit,youwillbeabletograduallybuilduptothehigherend.

Tokeepyourselfinyourtargetzone,youneedtocheckyourheartratethroughoutyourexercisesession.Tofindyourpulse,placeyourindexandmiddlefingersovertheoutsideofyouroppositewristandpresslightly.Onceyouhavelocatedyourpulse,usethesecondhandofawatchorclockandcountthebeatsyoufeelina15-secondspan.Multiplythatnumberbyfour.Thatisyourheartrateatthatmomentintime.

TypesofExerciseActivities

Thereisneverashortageoffunandbeneficialwaystoexercise.Thekeyistochoosesomethingthatsuitsyouandthatyouenjoydoing.Thiswillhelpyoutostaymotivatedandstickwithit.Nomatterwhatyouchoose,alwayswarmupforatleastfiveminutesbeforestartingyourexerciseandcooldownforfiveminutesafterward.Thebesttypeofexerciseprogramcombinesbothaerobicandstrengthtraining.

AerobicActivity

Thewordaerobicliterallymeans“withair.”Therefore,inaerobicexerciseyourmusclesrequireanincreasedsupplyofoxygen.Aerobicactivityisalsoknownascardioactivitybecauseitalsospeedsyourheartrateandimprovesyourlungandheartfitness.Aerobicexercisehelpsyourbodytobetterutilizeinsulin.Itstrengthensyourheart,relievesstress,improvescirculation,lowersbloodpressure,andreducesinflammation,justtonameafew.Doingacombinationofdifferentaerobicexerciseduringyourweekhelpstokeepexercisemoreinterestingandmoveallthedifferentpartsofyourbody.

Examplesofaerobicexerciseinclude:

•Briskwalking.

•Swimmingorwateraerobics.

•Dancing.

•Biking/spinning.

•Jogging/running.

•Stairclimbing.

•Low-impactaerobics.

•Rowing.

•Cross-countryskiing.

•Tennis.

•Cardiomachines,suchasacrosstrainerorellipticalmachine.

StrengthorResistanceTraining

Thistypeofactivityhelpstobuildandmaintainmusclesandbonesbyworkingthemagainstgravity.Strengthtrainingisusedforimprovingmusclestrengthandtone.Inmen,itwillincreasemusclesize;forwomen,itusuallymeansmoretonewithoutsignificantmusclesizeincrease.Strengthtrainingorresistancetrainingmakesyourbodymoresensitivetoinsulinandcanhelptolowerbloodglucoseaswellasmaintainandbuildmuscleandstrengthenbones.Themoremuscleyouhave,thehigheryourmetabolismorthemorecaloriesyouburnallthetime,notjustwhenexercising.Strengthtrainingcanincludeusingfreeweightssuchasdumbbellsandweightmachinesorstretchbandsforresistancetraining.Itcanalsoincludeexercisesthatuseyourownbodyweight—suchaslunges,squats,andpush-ups—orclassesthatinvolvestrengthtraining.

StretchingandFlexibility

Stretching,flexibility,andbalanceexercisesareanotherformofexercisetoincludeinyourroutine.Thistypeofactivitycanincludesomethingaseasyasbasicstretchestoyoga,Pilates,andtaichi.Stretchingandflexibilitycanhelptostretchoutjointsandpreventstiffness,especiallyforthosesufferingwithanyformofarthritis.Gentlestretchingforfiveto10minutesbeforeandafterexerciseisgreatforwarmupandcooldown,andhelpspreventinjury.Thesecanallbegreatforstressreliefaswell.Balanceorstabilityexercisesarebeneficialforanyage,butespeciallyforthosethatareagingandstartingtolosesomebalance.Thesetypesofexercisescanhelpyoustaysteadyonyourfeetandreducetheriskoffallingandbeinginjured.Examplesincludewalkingbackwardorsideways,standingononelegatatime,andstandingfromasittingposition.Exercisesthatstrengthenyourlegmusclesandyourlowercoremusclesarealsogoodforbalance.Ifyourbalanceisn’tgreat,makesuretohavesomeonespotyouasyoudotheseexercises.

Nomatterwhatyoudecidetoincludeinyourexerciseprogram,awell-balanced

exerciseroutineshouldincludeacombinationofaerobicexercise,resistanceorstrengthtraining,andflexibility/stretching/balance.

DailyLifestyleActivityCounts

Exerciseisnottheonlywaytoburncaloriesandkeepyourbody,muscles,andjointsmoving.Inadditiontoexercise,thinkabouthowelseyoucankeepyourselfmovingthroughouttheday.Intheelectronicandconvenientworldweliveintoday,itisn’talwayseasytogetmoreactivityinthroughlifestyle.Butifyoumakeaneffort,youcankeepyourselfmovingalldaylong!

Hereareafewideastogetyoustartedandkeepyougoing:

•Takethestairsinsteadoftheelevator.

•Parkatthefarendoftheparkinglotforalongerwalk,butbesafe.

•Forgetthedrive-thruatthebankorthepharmacy;parkandwalkin.

•Ifyouhaveasit-downjob,getupevery30minutesorlessandmovearound.

•Playactivelywithyourkidsinsteadofwatchingfromthesidelines.

•Takethedogforregularwalks.

•Washthecaryourselfinsteadoftakingittothecarwash.

•Whileonthephone,walkaroundthehouseinsteadofsittingonthecouch.

•Mowthegrass,raketheleaves,andworkoutinthegarden.

YourNutritionSolutionTidbitUsingapedometertomonitorhowmanystepsyoutakeadaycanbeagreatwaytogetstartedwithphysicalactivityorasanadditiontoyourexerciseplan.AnarticleintheHarvardHealthLetterstatesthatasummaryof26differentstudiesfoundthatpeoplewhousepedometersactuallyincreasetheiractivitybyalmost30percent.Havingagoalof10,000stepsaday(aboutfivemiles)isimportant.Youdon’thavetoreachthatgoalatthebeginning,butworkyourwayuptoit.

MoreHelpfulLifestyleChanges

Wehavediscussedsomeverydoabledietandlifestylechangesthatyoucanstartrightnowandthatwillmakeaworldofdifferenceineliminating,preventing,andreducingchronicinflammation.Butwhystopthere?Thereareevenmorechangesthatwillmakeadifferenceinyourcurrentandfuturehealthstatus.

StopSmoking

TheWorldHealthOrganization(WHO)statesthatcigarettesmokingisoneofthe

singlelargestpreventablecausesofdiseaseandprematuredeath.Smokingisamajorcontributortoheartdisease,stroke,hypertension,chroniclungdisease,cancer,andsomuchmore.Smokingcigarettestriggersaresponsethatincreaseslevelsofpro-inflammatorymarkers,includingCRP.Stoppingthesmokinghabitcanbeatremendousbenefittochronicpainduetoinflammatoryconditions,andcanpreventandreducechronicinflammationingeneral,aswellaspreventfurtherhealthdamage.Ifyouaredeterminedtogethealthierandleaveinflammationandallitshealthissuesandpainbehind,thenquittingsmokingneedstobeatthetopofthelist.

Herearesometipstohelpyouquit:

•Chooseadayyouaregoingtoquitandstickwithit.Donotchooseadaythatistoosoonortoofaraway.Usethatshorttimebeforetogetpreparedandhaveanactionplan.

•Findyoursupportsystem.Thiscanbefamily,friends,orothersthataretryingtoquit.Letthemknowthedayyouhavedecidedtoquitandaskfortheirsupport.Letthosepeopleknowhowtheycanbesthelpyou.

•Prepareyourselfforquittingdaybygoingthroughyourhouse,car,purse,etc.andgettingridofalltobaccoproducts,ashtrays,lighters,oranyotherobjecttiedtoyoursmoking.

•Haveanactionplanbygoingthroughyourdayandnotingtheday-to-dayactivitiesthattriggeryoururgeforacigarette.Makeplanstodealwiththosetimesinadifferentway.

•Focusongettinghealthierbyeatinghealthyandgettingactive.

•Speakwithyourdoctoraboutyourplansandaskaboutpossiblenicotine-replacingproductsthatcanhelpyougetthroughtheroughpatches.

•Joinasupportgroupwherethereareotherpeopletryingtokickthehabit.Asupportgroupcanhelpgetyouthroughtheroughtimesandoffersomemuchneededassistanceandadvice.

YourNutritionSolutionTidbitAccordingtheU.S.CentersforDiseaseControl(CDC),tobaccosmokecontainsadeadlymixofmorethan7,000chemicals,withhundredsofthembeingtoxic.Atleast70ofthosechemicalsareknowntocausecancer,notjustinthelungs,butanywhereinthebody.Formoreinformation,visithttp://smokefree.gov/.

GetMoreSleep

Believeitornot,poorsleephabitscanbeacauseforinflammation.Pro-inflammatorycytokinesareproducedatahigherratebythosepeoplewhodonotgetenoughsleepeverynightonaregularbasis.Whilewesleep,ourbodyregeneratesandtheimmunesystemcalmsdown.Lackofsleep,andthereforeofthisrestorativeprocess,isamajorpromoter

ofchronicinflammation.Manypeoplewithrheumatoidarthritis,fibromyalgia,orotherautoimmunedisordersareinaviciouscycle;theylosesleepduetopainassociatedwiththeircondition,whichtendstopromoteflare-upsandmorepain.

Thegoalshouldbetoclockinatleastsixtoeighthoursofrestfulsleepeachnight.AstudybyagroupofU.S.researcherspresentedbyDr.AlannaMorris,acardiologyfellowatEmoryUniversitySchoolofMedicineinAtlantaattheAmericanHeartAssociation2010ScientificSessionsfoundundoubtedlythatpoorsleepqualityandnotgettingenoughsleeparebothlinkedtohigherlevelsofchronicinflammation.Threepro-inflammatorymarkerswereevaluatedinstudiesandallthree,includingCRP,IL-6,andfibrinogen,weresignificantlyhigherinpeoplewhohadlessthansixhoursofsleepandhadpoorsleepquality.Infact,theyconcludedthatpoorsleepqualityandshortsleepdurationscouldincreasetheriskofheartdiseaseandstrokethroughchronicinflammation.Ifsleeptimeisaproblemforyouonaregularbasis,itistimetogetsomehelpandimproveyourhealth.

Hereareafewtipstogetyoustarted:

•Firstofall,visityourdoctor.Besurethereisnotamedicalormedicationreasonwhyyouareunabletogetafullnight’ssleep.Yourdoctormightrecommendasleepstudytoevaluateyoursleepinghabits.

•Doyourbesttosticktoaregularbedtime.

•Turnoffthecomputer,phones,tablets,television,oranyotherelectronicdeviceyouhaveatleastanhourbeforebedtime.Watchingtheserightbeforebedtimecanincreasebrainactivityandmakesleepdifficult.

•Dosomethingrelaxingbeforeyougotosleepsuchasyoga,meditation,reading(apaperbookandnotonascreen),soothingmusic,etc.

•Trynottonapduringthedaysoyouwillbemoretiredatnight.

•Donotdrinkalcoholorcaffeinecontainingproductstooclosetobedtime.

•Ifyoucan’tturnoffyourthoughts,writethemdowneachnightbeforebedtimeasawaytogetthemoffyourminduntilthenextday.

•Donottakesleepingmedicationunlessyouspeakwithyourdoctorfirst.Manycanbeaddictiveandcreateawholenewproblemforyou.

Gettingenoughsleepwillnotonlyhelpyoutocombatinflammation,butitwillboosttheimmunesystem,increaseenergylevels,helptodecreasechronicpain,putyouinabettermood,leadtoclearerthinking,andpossiblyleadtobetterweightcontrol.Formoreinformation,visithttp://sleepfoundation.org/.

KeepStresstoaMinimum

Beingstressed-outfrequentlywillnotonlyleadtograyhair,butmayalsoopenthedoortochronicinflammation.Chronicstresscanwreakhavoconnotjustouremotionsandourmind,butonourphysicalbodyaswell.Itcanleadtoissuessuchasdepression,headaches,weightgain,stomachissues,anxiety,panicattacks,stiffneckandshoulders,andanincreasedheartrate.Throughtime,stresscanleadtoacompromisedimmune

system,heartdisease,acidreflux,seriousstomachissues,infertility,skinproblems,andmore.

AresearchteamledbySheldonCohenfromCarnegieMellonUniversityfoundthatpsychologicalstressisdirectlyassociatedwiththebodylosingtheabilitytoregulatetheinflammatoryresponseprocess,creatingincreasedlevelsofinflammationinthebody.Weallgetstressedoutfromtimetotime,butitmaybetimetoevaluateyourstresslevels.Ifyoufeelchronicstressisanissueforyou,it’stimetolearnsomecopingstrategiesthatwillhelpdecreaseyourstresslevelsbeforetheyhurtyouphysically.

Hereareafewtipstohelpyouout:

•Startaregularexerciseprogram.Thisisagreatstressrelieverand,asanaddedbonus,canhelpyoushedpoundsandpreventorreducechronicinflammation.

•Writedownyourfeelingsandthoughtsinajournal.Sometimesgettingthoughtsdownonpapercangetthemoffyourmindandhelpyourelax.

•Lookatyourdailyscheduleandseehowyoucanslowdownabitbylettingpeoplehelpyouwithdailytasks.

•Meditatedailyinaquietarea.Focusonthepresentandonyourbreathing.Itcanbetoughatfirst,butyouwilleventuallylearntoshuteverythingoutduringthattimeandrelaxdeeply.

•Tryamoremeditationalandrelaxingtypeofyoga.Takingaclasscanhelp.

•Getaregularmassage.

•Getadventurousandtryalternativetherapies,suchasacupunctureorReikitherapy.

•Adoptanew,relaxinghobby,suchasgardening,reading,workingwithanimals,orwhateversays“relax”toyou.

•Ifyoudon’tfeelyouareabletode-stress,speakwithyourdoctoraboutapossiblereferraltoacounselorthatcanhelpyououtonaone-to-onebasis.

YourNutritionSolutionTidbitA2010studyintheJournalofPsychosomaticMedicinefoundthatwomenwhopracticed75to90minutesofHathaYogatwiceweeklyforatleasttwoyearswerefoundtohavesignificantlylowerlevelsofIL-6andCRP,twokeyinflammatorymarkers,comparedtowomenwhowerejuststartingyogaorpracticedlessfrequently.

chapter4

10foodstoavoidand10foodstoincludeforreducinginflammation

Foodisalargepartofreducingandeliminatingchronicinflammation.Expertsbelievethatanti-inflammatorybenefitscomefromthesynergisticeffectoffoodsthatareconsumedtogetheraswellasfromindividualfoods.Theydon’tfeelthereisonespecificanti-inflammatory“diet,”butrathertherearedietsdesignedaroundtheindividualfoodsthatarebelievedtoreduceinflammationandtheonesthatarebelievedtoincreaseinflammation.Justafewsmallchangesofaddingsomeoftherightfoodsandavoidingsomeofthewrongfoodscanplayamajorroleinmanaginginflammation.Therearemanyfoodandbeveragechoicesthatarenotconsideredthebestbecausetheymaywreakhavoconinflammation.Someofthemaren’tnecessarily“bad”foodsorunhealthy(thoughsomeare),buttheyarejustnotthebestchoiceforreducinginflammation.Ontheotherhand,therearesomereallygoodchoicesthatmaydotheoppositeandhelpyoumanagechronicinflammation,aswellasthepainandothersymptomsandserioushealthconditionsthataccompanyit.Wewilldiscusssomeofthesefoodsinthischaptertogiveyouanideaoffoodstoincludeandthosetoavoid.

10CommonCulpritsWehavediscussedmanycomponentsofdifferentfoodsthatareknowntotrigger

inflammationincludingsaturatedfat,transfat,addedsugar,omega-6fattyacids,refinedcarbohydrates,anddietarycholesterol.Whenyoualreadyhaveaninflammatoryconditionsuchasarthritis,eatingfoodsthatcantriggerinflammationcanmakesymptomsevenworse.Evenifyoudon’tsufferfromaninflammatorycondition,eatingfoodsthatareinflammatoryonaregularbasiscancausehealthconditionsdowntheroad.Thefollowingaresomeindividualfoodsoringredientsthatcanbemajorinflammatorytriggersandonesyoushouldavoidwhetheryoualreadyhaveknowninflammationornot.

1.Fastfood.Fastfoodcanbedetrimentaltoanyone’sdietbutcanespeciallyincreasepro-inflammatorymarkers.Notonlydomostfastfoodmealscontainloadsofcaloriesthatcanleadtoweightgain,theyarealsoloadedwithsodium,cholesterol,transfat,saturatedfat,andrefinedcarbs,andvoidoffiberandessentialnutrients.Friedfoodssoakuptonsofoil,leadingtoevenmoreadditionalcalories.However,allofusarebusypeopleandonoccasioneatingontherunisaconvenientoption.Ifyoufindyourselfinthissituation,thekeyistomakehealthierchoicesandnotbetemptedbythefoodsyouknowyoushouldavoid.Stayawayfrom“super-sizing”andlookatnutritionalinformation,whichallfastfoodplacesnowhave,beforeyouorder.Avoidthefoodsandingredientsthatyouhavelearnedcantriggerchronicinflammationandstickwithhealthieroptionssuchassalads,grilledchicken,etc.Yourbestoption,ifyouknowyouaregoingtobeoutandabout,istocarryfoodwithyouorchooseafastfood

restaurantwhereyou’resureyoucangetsomethinghealthier.Fastfoodonoccasionisonething,butmakingaregularhabitoutofitcandefinitelyleadtoahostofhealthissues,includingchronicinflammation.

2.Alcohol.Regularover-consumptionofalcoholcanhavemanynegativehealtheffects,fromliverdamagetoheartdiseasetoinsulinresistance,allofwhichcanincreaseorcreateinflammation.Prolongedandheavyuseofalcoholcanwreakhavocalloveryourbodybyincreasingtheproductionofcytokinesandotherpro-inflammatorymarkers.Becauseheavydrinkersusuallyhavehigherlevelsofthestress-responsehormonecortisolintheirbody,theyaremoresusceptibletodepression,otheraddictions,andfrequentmoodchanges.Ontheotherhand,moderateconsumptionofalcoholicbeverages,onedrinkperdayforwomenandtwodrinksperdayformen,seemtohaveanimpactonloweringCRP,apowerfulsignalforinflammation.Keepinmindthatredwineisagoodchoicebecauseitcontainsahearthealthyandanti-inflammatorycomponentcalledresveratrol.Thekeywithalcoholismoderation.Drinkingtoomuchtoooftenwillmostdefinitelycausehealthissuesofallkindsandwillpromotechronicinflammation.Ifyoufeelyouaredrinkingtoomuch,seeyourdoctortodiscusswaysyoucantakebackcontrol.Ifyoudon’tdrink,thendon’tstartbecauseofprobablehealthbenefits.

YourNutritionSolutionTidbitOnedrinkisequaltoone12-ouncebeer,8-ouncemaltliquor,5-ounceglassofwine,or1.5ouncesof80-proofdistilledspiritsorliquor.

3.MSG.MSG,ormono-sodiumglutamate,isaprocessedflavor-enhancingadditivethatcanbefoundinnumerouspopularprocessedfoodssuchascannedsoups,saladdressing,hotdogs,processedandpackageddelimeats,frozenmeals,cannedspaghettis,gravymixes,seasoningblends,snackfoods,fastfoods,Asianfoods,andsoysauce,aswellasmanyothers.MSGcantriggermultiplepathwaysofchronicinflammation,especiallyintheliver.Inaddition,MSGhasareputationfornotonlypromotinginflammationbutfortriggeringheadaches(especiallymigrainesforsomepeople),aswellasskinrashes,asthma,heartirregularities,andnumerousothers.ThebestwaytocombatMSGistoavoiditbybuyingwhole,freshfoodsandcookingathomeasmuchaspossible.Readingingredientlistsonpackagedfoodsishelpful,butitisimportanttoknowyouwon’talwayssee“MSG”onthelabel,evenifthefoodcontainsit.Someofitsaliasnamesincludeautolyzedyeast,yeastextract,maltodextrin,hydrolyzedprotein,sodiumcaseinate,mono-potassiumglutamate,andtexturedprotein.

4.Delimeats.WealreadyknowthatmanypackageddelimeatscontainMSG,aninflammatorypromoter.Inaddition,someofthesetypesofdelimeats,especiallyham,salami,andbologna,aswellasbacon,jerky,andsausage,arecommonlypreservedwithsodiumnitrates,whichhelptopreventthegrowthof

certainbacteria.Nitratesactuallyoccurnaturallyintheenvironment(suchasinsoilorfreshwatersystems)andinsomefoods(suchasrootvegetables,spinach,andcelery)andinthebodytheyareconvertedtonitrites.Inlargeamounts,thesechemicalsareknownasapossiblecancer-causingagent.Inaddition,nitritescanincreaseinflammationandcontributetothechronicdiseaseprocess.Youcanfindnitrate-freedelimeatsifyoudoalittlesnoopingandreadthelabelonthebackofmeatpackages.Ifthemeatisinthedeliandnotlabeled,neverbeafraidtoaskquestions.Becausedelimeatscanbehighinsodiumandmanytimesinsaturatedfatsaswell,yourbestbetistostickwithleanfreshmeatsoreventunapackedinwaterforsandwiches.Thisdoesn’tnecessarilymeanyoushouldnevereatdelimeatsagain,butyoushouldbemindfuloftheamountandfrequencyinwhichyoueatthemandtakeabetterlookatwhatisinthedelimeatsyoupurchase.

5.Softdrinks.Softdrinks(or“soda”and“pop”dependingonwhereyoulive),whetherdietorfullofregularsugar,seemtobethedrinkofchoiceformanyAmericansthesedays.Softdrinksarewhatwedietitianscall“emptycalories,”meaningthesebeveragesprovidecaloriesbuthaveabsolutelynonutritionalvalue.Besidesthehealtheffectsthatdrinkingtoomanysoftdrinkscanleadto,goingoverboardcanalsobeaneasywaytoputonthepounds,whichasweknowcanleadtotriggeringchronicinflammation.Thesetypesofcarbonatedbeveragesdocontainlotsofothersubstances,noneofthembeinggood.Theycontainphosphoricacid,whichhasbeenshowntodepletecalciumstoresfromourbones,leadingtoosteoporosis,weakenedbones,anddecreasedbonemass.Theaverage12ouncecanofcolacontainsawhoppingnineteaspoonsofrefinedsugar,intheformofhighfructosecornsyrup,causingspikesinbothbloodsugarandinsulin,whichinturncantriggerchronicinflammation.Softdrinksarealsoassociatedwithadditionalpaininalreadyarthriticjoints.Andlet’snotforgetthecaffeine,especiallyinenergydrinks,thatcanjustcompoundthewholeproblemevenfurther.

Ifyouthinkswitchingto“diet”softdrinkswillhelpyouout,thinkagain.Justbecausetheytakethesugaroutdoesn’tmeantheymakeahealthierbeverage.Manyartificialsweeteners,suchasaspartame,actasaforeignsubstancetothebody,causingittoreactbyattackingthechemical,whichinturncantriggeraninflammatoryresponse,especiallyifyouaresensitivetoanyofthesespecificchemicals.Manybeveragescanfallunderthiscategoryinadditiontosoftdrinks,includingtheincreasinglypopularenergydrinks,vitaminwaters,flavoredwaters,sportsdrinks,juicedrinks,sweetenedicetea,etc.Yourbestbetistoeitheravoidthesealtogetheror,atleast,drinkthemonlyonoccasion.Stickwithwater,fat-freedairyorsoybeverages,100-percentjuices,unsweetenedhotoricedtea,andunsweetenedcoffee.

6.Addedsalt.Weoftenusethewords“salt”and“sodium”interchangeably,buttheyarereallydifferenttermswithdifferentmeanings.Saltistheactualtablesaltweusetoaddtofoodsandsodiumisaningredientintablesalt,alongwithchlorideandiodine.Sodiumisanimportantmineralthatweneedinourbodyforsomeveryvitalfunctions.Theproblemiswhenweconsumetoomuch

sodium,whichcancausehighbloodpressureforthosethataresodium-sensitiveandcanexacerbateinflammatoryconditionssuchasarthritis.Manyfoodsinourdietsalreadycontainnaturallevelsofsodium,suchasvegetables,dairyproducts,andmeats.Thelastthingweneedistoaddtablesalttoourfoodsorincookingand/ortochooseprocessedfoodsthatarehighinsodium.Inaddition,wegetloadsofsodiumfromrestaurantfoods,packagedfoods,processedmeats,cannedfoods,andfromingredientssuchassoysauce,MSG,garlicsalt,bakingsoda,andthelistgoeson.Checkfoodlabelsforsodiumcontentandkeepinmindthatfederalguidelinesrecommendconsuminglessthan2,300mgofsodiumdaily(theamountinoneteaspoonoftablesalt).Choosingfreshfoodsmoreoften,choosinglowersodiumfoodsfromthegrocerystore,andrefrainingfromusingadditionalsaltincookingandatthetablecanalladduptoalowersodiumintakeandareducedincidenceofinflammationandotherhealthissues.

YourNutritionSolutionTidbitChildrentwoyearsoldandolder,andadultsyoungerthan50yearsofageshouldgetlessthan2,300mgofsodiumdaily.Peopleoverage50,AfricanAmericans,andthosewhohavehighbloodpressure,diabetes,andchronickidneydiseaseshouldgetlessthan1,500mgofsodiumdaily.

7.Nightshades.Nightshadescanbequestionablewhenitcomestoinflammation,butarealsoworthmentioning.Tobegin,nightshadesareagroupoffruitsandvegetablesthathaveahigheralkaloidcontent.Therearemorethan2,800speciesoftheseplantsthatgrowintheshadeofnight.Foryears,expertshavebelievedthatnightshadesaggravatesomeinflammatoryconditionssuchasarthritisandpossiblyfibromyalgia.Atthispoint,researchhasfailedtoshowadefinitescientificlinkbetweennightshadesandsymptoms.However,expertsstillbelievethatsomepeopledohaveacertainsensitivitytoalkaloidsandthatitjustisn’tcommonenoughfortheretobesignificantresultsinstudies.Itdoesseemthattherearepeoplewhodohaveproblemswithnightshadeswhileothersdon’t,justlikeanyothersensitivitytoafoodorfoodchemical.

Theonlywayforyoutoknowforsureifyouhaveaproblemwithnightshadesistoexperimentwithaneliminationdiet.Thatmeanstakingthespecificfoodscompletelyoutofyourdiettoseeifanyofyoursymptomsimprove.Itisimportanttokeepadetailedfoodandsymptomdiaryandtoconsultwitharegistereddietitiannutritionistifyouhavequestionsorarehavingdifficulties.YoucanalsoconsiderMRTtestingthatwediscussedinChapter1.Ifyousufferwithanautoimmunedisease,arthritis,gout,osteoporosis,fibromyalgia,ongoinginflammation,orotherinflammatoryconditions,itmaybeworthtryinganeliminationdiettoseeifnightshadescauseaproblemforyou.

Thefollowingaresomeofthemostcommonfruitsandvegetablesthatarepartofthenightshadefamily:

•Whitepotatoes(notsweetpotatoes).

•Tomatoes.

•Eggplant.

•Sweetandhotpeppers.

•Cayennepeppers.

•Paprika.

•Groundcherries.

•Gojiberries.

8.HighFructoseCornSyrup.Althoughallsugarswillspikebloodsugar,highfructosecornsyrup(HFCS)isonetowatchbecauseitisincludedinsomanyfoodsandhassomeverynegativehealthimplications.HFCShasbeenlinkedtohighercalorieintake,weightgain,andtheincreaseofinsulinresistanceandtriglycerides.HFCSiscomprisedof55percentfructoseand45percentglucose.Fructoseisanaturalsugarfoundinfruits,whichdoesn’tsoundsobadand,whenitisinfruit,isn’t!ButtheprobleminHFCSisthatfructose,whenunaccompaniedbythenaturalfiberinfruit,isfarmoreharmfultoourhealththaneventablesugar.Highdosesofthisfreefructose,foundinHFCS,literallydamagestheintestinalliningenoughfortoxicgutbacteriaandpartiallydigestedfoodproteinstoenterourbloodstreamandtriggerchronicinflammation.HFCSrepresentsmorethan40percentofthecaloricsweetenersthatareaddedtofoodsandbeveragesandistheonlycaloricsweeteneraddedtosoftdrinksintheUnitedStates.

ThereisnowayofknowinghowmuchHFCSisinafoodorbeverage,butyoucanreadtheingredientlistonthefoodlabeltogiveyouaclue.IfHFCSisoneofthefirstingredientslisted,itissafetoassumethattheproductcontainsquiteabit.YourbestoptionistochecklabelsandavoidfoodsandbeveragesthatcontainanyamountofHFCS.AvoidinghighlyprocessedfoodsandstickingmorewithfreshwholefoodscanhelpyoutoavoidHFCS.CommonfoodsthatcontainHFCSincluderegularsoftdrinks,syrups,breakfastcereals,fruitjuices,popsicles,fruit-flavoredyogurts,ketchuporBBQsauces,cannedandjarredpastasauces,cannedsoup,andcannedfruits(ifinsyrup),justtonameafew.

9.Candyandothersweettreats.Weallexperiencethatsweettoothfromtimetotime,butifyouaretryingtoreduceoreliminatechronicinflammation,itisbesttorefrainfromturningtocandyandothersweettreatsthatcontainrefinedsugarstoquenchthatneed.High-sugaryfoodssuchascandy,cookies,donuts,cake,syrup,andsoftdrinksareagainknownas“emptycalories”providingplentyofcaloriesbutlittletononutritionalvalue.Toomanyofthesefoodscanplayhavoconyourbloodsugarlevels,yourweightlossefforts,andcantriggerthereleaseofthepro-inflammatorymessengersknownascytokines.Learntosatisfyyoursweettoothinotherwayswithhigh-qualitycarbsthatcontainnutrientsandfibersuchasfreshfruit,lowfatfruitedyogurt,orfat-freechocolatemilk.Wheneatingapieceoffruit,pairitwithaproteinchoicesuchaspeanut

butter,low-fatcheese,ornutstoreducetheimpacttoyourbloodsugarandtobettersatisfyyourhunger.

10.Redmeats.Whodoesn’tloveajuicyburgerorasizzlingsteak?Theproblem,accordingtomanyexperts,includinga2014studyintheAmericanJournalofClinicalNutrition,isthatgreaterredmeatintakeisassociatedwithunfavorableplasmaconcentrationsofinflammatorybiomarkers.Substitutingredmeatwithothersourcesofhealthierproteinfoodsisassociatedwithalowerbiomarkerprofileofinflammation.Thesolutionistodecreaseyourintakeofredmeatsasmuchaspossible.Whenitcomestomeat,stickmorewithchicken,poultry,fish/seafood,andleancutsofpork,andeatredmeatonlyonoccasionasispromotedintheMediterraneandiet.Tryothersourcesofproteinincludingsoyfoods,legumes/beans,lentils,eggwhites,andpeanutbutter.There’snothingwrongwithmakingthatjuicyburgeroutofgroundturkeybreastorsubstitutingthatsizzlingsteakwithachunkofmarinatedporktenderloinonthegrill.

YourNutritionSolutionTidbitEventhoughfoodsandfoodderivativessuchaswheat,gluten,corn,soy,anddairyproductsarenotunhealthyfoodsandnotgenerallyinflammatory,theyarefoodsthattendtobeatthetopoftheoffenderlistforfoodsensitivities,whichinturncantriggerinflammation.Justaboutanyfoodcanbepro-inflammatoryforanindividualiftheyhaveasensitivityorarereactivetoaparticularfoodorfoodingredient.

10PotentialHelpersJustastherearefoodsthatareknownculpritsforinflammation,therearealsofoods,

beverages,herbs,andspicesthatcanbehelpfulinkeepinginflammationatbay.Thatdoesn’tmeanthatonespecificfoodwilldothemagictrickforyou,butaddingthesefoodstoanalreadyhealthyanti-inflammatorymealplancanmakeanevenbiggerimpact.Keepinmind,though,thatjustbecauseafoodisgenerallyanti-inflammatoryinnature,doesn’tmeanitwillbethatwayforeveryone.Somepeoplearesensitivetocertainfoodsthatcanmakethosefoodspro-inflammatoryforthemeventhoughforthemajorityofpeopletheyareanti-inflammatory.SeeChapter1forinformationonfoodallergies/intolerancesandsensitivities.Therearealltypesofgoodfoods,butwewilltalkaboutsomeofthetopones.

1.Ginger.Herbalistshaverecommendedtherootofthegingerplantforthousandsofyearstohelprelievetummytroubles.Notonlydoesithelpwiththestomach,itcontainsnaturalanti-inflammatoryeffectsandisusedoftenasacommonremedyforinflammation-relatedconditions.Gingermayhelptocalmarthritispainbyloweringhormonelevelsthatinduceinflammation.Somestudiesevensuggestthatgingercanreducepainjustaseffectivelyasover-the-counterpainrelieverssuchasaspirin.Freshgingercanbesteepedinboilingwaterandused

asatea.Youcantrygratinggingerinadressingofextravirginoliveoil,lemonjuice,mincedgarlic,andalittleseasalttotopvegetablesandsalads.Themixturealongwithalittleorangejuicecanmakeagreatmarinadeforfishandmeatsaswell.Gratedgingergoeswellwithstir-friesandmeatdishes,andistastyinhomemadebakedgoods.Thereareplentyofwaystoincludeandenjoygingerinyourdiet.Powderedcapsulesupplementsarealsoavailableaswell,butitisimportanttokeepinmindthatthesupplementcanactasabloodthinner,soletyourdoctorknowifyouplantotakethisherbinsupplementform.

2.Turmeric.TurmericisanIndianspicethatcomesfromtherootofthecurcumalongaplant,whichisarelativetothegingerroot.Itisbestknownasamainingredientincurry,butitsdeepyellow-orangecolorisalsowhatgivesballparkmustarditsbrightyellowcolor.TurmerichaslongbeenusedinChinesemedicineasapowerfulanti-inflammatoryagent.Thepigmentthatgivesturmericitsyellow-orangecoloriscalledcurcumin,andisbelievedtobetheprimarycomponentofturmericthatcontributestoitsanti-inflammatorypropertiesaswellasitspowerfulantioxidantproperties.Curcuminworksbyoverpoweringthepro-inflammatoryproteinsknownascytokines.Curcumin’santi-inflammatoryeffectshavebeenshowntobecomparabletotheeffectsofpotentprescriptionandover-the-counteranti-inflammatorymedicationsandwithnotoxicityworries.

Youcanenjoyturmericbyusingitinyourdailymealplan.Tryaddingittoeggs,mixingitwithbrownrice,usingitasaspicetoflavorlentilsorbeans,addingittosaladdressing,addingittocertainvegetables,andeventryingitinasmoothie.Turmericisalsoavailableinpowderedcapsuleform.Thegeneralrecommendationis400to600mg,threetimesperday,ofastandardizedpowder(curcumin).Bepatientasitmaytakeuptoafewmonthsbeforefullbenefitscantakeplace.Youshouldn’tuseturmericsupplementsifyouhavegallstonesorbileductdysfunction.Speakwithyourdoctorfirstbeforeusingaturmericsupplementifyouhavediabetes,arepregnant,areonbloodthinningmedications,and/orareonmedicationtoreducestomachacid.

3.Tartcherries.Cherriesarethesmallestmemberofthestonefruitfamilybuttheycomewithabigbenefit.Cherriescontainaverypotentclassofflavonoidscalledanthocyanins.Anthocyaninsarewhatgivecherries,berries,andotherfruitsandvegetablestheirdeeprichcolors.Cherriesareananthocyanin-richfoodthatdeliverssubstantialantioxidantpropertiesandanti-inflammatoryactivity,andcanhelptorelievepainbyworkinginmuchthesamewayaspirinandnonsteroidalanti-inflammatorydrugsdo.Thoughbothtartcherriesandsweetcherrieshavehighconcentrationsofanthocyanins,tartcherries(BalatonandMontmorencyvarieties)containthehighestcontentandalsocontainothersupportingcompounds.Inaddition,tartcherriesarelowerinsugarcontentthantheirsweetcounterpart.Youcaneatcherriesfresh,frozen,dried,orascherryjuice.Also,youcanfindtartcherrysupplementsintheformofcapsules.Useasdirectedanddiscusswithyourdoctor.CherriescontainsorbitolandcantriggersymptomsinthosethathaveIBSand/orfructosemalabsorption.

YourNutritionSolutionTidbitFlavonoidsareplantpigmentsandthesubstancethatgivesfruitsandvegetablestheirbrightyellow,orange,andredcolors.Flavonoidsfunctionaspowerfulantioxidants(protectingourbodycellsfromdamagethatcanleadtochronicdisease)andprovidetonsofhealthbenefits,includingasananti-inflammatoryandasanantibiotic.

4.Darkleafygreens.Justaboutallvegetablescontainawidevarietyofphytonutrients,includingflavonoids(quercitin)andcarotenoids(luteinandbeta-carotene),butdarkgreen,leafyvegetablessuchasspinach,kale,andcollardgreensareatthetopofthelistintermsoftheirspecificcontent.Thesespecificveggieshavemorethanadozendifferentflavonoidcompoundsthatfunctionasanti-inflammatoryandanti-canceragentsaswellasantioxidants.Betteryet,theseveggiesarechock-fullofessentialvitaminsandmineralsincludingvitaminE,vitaminC,vitaminK,vitaminA(intheformofcarotenoids),folate,calcium,magnesium,ironandmanganese,aswellasfiber.Youcanenjoydarkleafygreensinsalads(insteadofyouriceberglettuce),inlayersoflasagna,onsandwiches,steamedasasidedish,orchoppedupinjustaboutanycasseroleorsoup.

5.Nuts.Whodoesn’tlikeahandfulofwalnuts,cashews,oralmonds?Butmorethanjusttastingyummy,nutsareagreatsourceofhealthyinflammation-fightingnutrientsandfats.Almondsinparticulararerichinfiber,calcium,magnesium,potassium,andvitaminEwhereaswalnutscontainhighlevelsofalpha-linolenic(ALA),atypeofomega-3fattyacid.Alltypesofnutsarepackedwithantioxidantsthathelpthebodyfightoffandrepairdamagecausedbyinflammation.NutsareamajorpartoftheMediterraneandiet.Youcanenjoynutsinalltypesofways,includingasnutbutters.Butkeepinmind,ashealthyastheyare,nutscontainfat,thoughahealthyfat,soalittlebitpacksinlotsofcalories.Therefore,watchyourportionsizes.

YourNutritionSolutionTidbitHereissomegoodnews!Manystudieshaveconcludedthatcocoapowderanddarkchocolatearefullofantioxidantandanti-inflammatoryproperties.

6.Greentea.Ifcoffeeisyourgo-tobeverage,considermakingachange.Tea,especiallygreentea,ischock-fullofpotentantioxidantpolyphenolsthathaveanti-inflammatoryproperties.Oneparticularantioxidant,calledepigallocatechin-3-gallate(EGCG)andfoundingreenandnotblacktea,mayworktostoptheproductionofcertaininflammatorychemicalsinthebodyaswellashelptoalleviatearthritispain.Onetothreecupsofgreenteaisrecommendeddailyfortheseanti-inflammatorybenefits.However,ifyouare

caffeinesensitive,bewareofcaffeinecontentandchooseadecaffeinatedversion.

7.Groundflaxseed.Somecallitoneofthemostpowerfulplantfoodsontheplanet.Flaxseedsarerichinomega-3fattyacids,particularlyintheformoflinolenicacid(ALA).Theyarealsorichinfiber,antioxidants,andlignans,whichcontainantioxidantandplantestrogenqualities.BothALAandlignansmayhelptoreduceinflammationbyblockingthereleaseofcertainpro-inflammatorycompounds.

Groundflaxseedismuchbetterabsorbedthanitswholecounterpart.Youcanaddaboutonetotwotablespoonsofgroundflaxseedperdaytoyourmealplan,butit’sbestnottousemorethanthat.Flaxseedisusuallynotrecommendedduringpregnancy.Addgroundflaxseedtosmoothies,non-fatyogurt,hotcereal,mashedpotatoes,orinbakedgoods.Startsmallandincreaseslowlytoavoidgastricupset.

8.Extra-virginoliveoil.Oliveoilisagreatanti-inflammatory,pain-bustingmonounsaturatedfattoaddtoyourdailymealplan.Acompoundfoundinextra-virginoliveoilspecificallycalledoleocanthalactssimilarlytothatofnon-steroidalanti-inflammatorydrugs(NSAIDs)forwardingoffpain.Extra-virginoliveoilhasstrongerconcentrationsofphytonutrientsthanotheroliveoils,especiallypolyphenols,whichhavewell-knownandwell-provenanti-inflammatoryproperties.Extra-virginoliveoilisthebackboneoftheMediterraneandietduetoitslonglistofhealthbenefits,includingloweringtheriskforcertaincancers,protectingagainstheartdisease,andeverythinginbetween.Extra-virginoliveoilistheunrefinedoilderivedfromthefirstpressingoftheolivesandistheoliveoilthathasthemostdelicateflavor.Itcanbedrizzledoncookedveggies,usedtosautéorbrownfoods,addedtosmoothies,usedasasaladdressing,andusedinbaking.

9.Raisins.Raisinsareprobablynotyourfirstpickasasnack,butmaybetheyshouldbe!Raisinsareadriedupgrapethatcanhelpkeepinflammationincheck.Raisins,alongwithotherfruits,helptoreducetheinflammationmarkerknownasTNF-alpha.Theyaretreatedwithsulfurdioxidegasduringprocessingtohelppreservetheircolor.Sulfurisonesubstancethatisbeingexploredforitsroleinjointhealth.Inaddition,theselittlewrinkledfruitscontainanthocyanins,aclassofpolyphenolicantioxidantsthathavebeenfoundtohaveanti-inflammatoryproperties.Raisinsarechock-fullofvitamins,minerals,andalltypesofantioxidants.

10.Salmon.Salmonisapowerhousefoodwithamazinghealthbenefits.Salmonandotherfattyfishsuchaslaketrout,sardines,herring,albacoretuna,andmackerelareagreatsourceoflean,high-qualityproteinandcontainnosaturatedfat.Thetypeoffattheydoprovideishearthealthyomega-3fattyacidsintheformofEPA(eicosapentaenoicacid)andDHA(docosahexaenoicacid).Thesetwopowerfulomega-3fattyacidsinfattyfisharegoodforyourheartbecausetheyhaveanti-inflammatoryproperties.Buttheycanalsohelpfightinflammationinotherpartsofthebodyandhelpreducepainbyreducingthe

productionofpro-inflammatorysubstances.TheAmericanHeartAssociationrecommendstwoservingsoffattyfishsuchassalmonperweekforgoodhearthealth.Enjoysalmonandothervarietiesoffattyfishgrilled,broiled,orbaked.Substitutingfishforhighfatmeatssuchasredmeatscanfurtheraideinreducingchronicinflammation.

YourNutritionSolutionTidbitInadditiontogingerandturmericmentionedpreviously,therearequiteafewotherherbsandspicesthatcanhaveanti-inflammatoryeffectsandareworthaddingtoyourregularcookinghabits.Theseincludecinnamon,garlic,cayenne,blackpepper,rosemary,oregano,basil,clove,andnutmeg.

chapter5

menuplanningandshoppingguide

Nowthatyouhavelearnedsomeessentialtipsonthebestandhealthiestwaytoeatforreducinginflammation,itistimetoputthatinformationtoworkbyorganizingweeklymenusandgroceryshopping.Therewillbetimeswhenstickingtoyouranti-inflammatorymealplanmightgettricky,butthischapterwillprovidesomehelpfultipstogetyouthroughthosetimes.Properlynavigatingthegrocerystoreandmasteringfoodlabelswillbetwotoolsinyourarsenalthatwillhelpyoutochoosefoodsthatcausetheleasthealthissuesandsymptomsduetoinflammation.

MenuPlanningTipsControllingandpreventingchronicinflammationmeanspayingmuchcloserattention

tothefoodsthatyoupurchase,prepare,andconsume.Eatinghealthier,managingweight,exercising,andmanagingbloodsugararejustsomeoftheanti-inflammatorylifestylechangesthatwillhaveabigimpactonyourhealth.Wehavediscussedallofthesepreviouslyinthebook,buthereareafewadditionaltipstohelpyoumoreeasilyplanyourdailymenusandbepreparedforspecialcircumstances.

•Getthefamilyonboard.Itwillbemucheasiertomenuplanifothersinyourhouseholdareonboardwiththisnew,healthierwayofeating.Itwillbenefitthehealthoftheentirefamily.Don’tmakeonedishforyourselfandanotherforthefamily.Explaintothemthechangesyouwillbemakingforyourhealthandfortheirsaswell.Themoretheyknowandunderstandwhychangesarebeingmade,theeasieritwillbeoneveryone.

•Thebestwaytomakechangesinyourdietistoplanahead!Writeoutyourmenusfortheweeksothatyouareabletoplanmealsthatavoidfoodsyoushouldnothaveandincludeonesthatyoushould.Yourbestbetistocookathomeandbringlunchestoworkorschooluntilyougetahandleonyourneweatingstyle.Themorepreparedyouare,thelesslikelyyouwillbetoeatout,eatontherun,orgrabsomethingyoushouldn’t,allofwhichcanspelltroubleandmakeyouranti-inflammatoryeatingstylelesseffective.Onceyourweeklymenusareplanned,youcancreateyourshoppinglist.Thiswillhelpyoutobuyonlywhatisonyourlistandnotstraytofoodsyoushouldbeavoiding.

•Lookforyummynewanti-inflammatoryrecipestoincorporateintoyourmealplan.Followingananti-inflammatoryeatingstyleishardlyasacrifice.Therearetonsoffresh,healthyfoodsthatfitintothistypeofeatingstyletoexploreandexperience,andtheeasiestwaytodothatistotrynewrecipes.Lookforanti-inflammatory,Mediterraneanstyle,orCleanEatingrecipesthatwillhelpyoustickwithyournewwayofeatingandwillstilltastegreat.

•Whenplanningbothyourmealsandsnacks,incorporateasmanyanti-inflammatoryfoods,spices,andherbsaspossible,suchastheoneswespokeaboutinChapter4.

Chooseavariety,especiallyoffruitsandvegetables,togetavarietyofessentialvitamins,minerals,antioxidants,andphytonutrients.Keepthisbookandotherresourceshandywhilemealplanningsoyoucangobackandvisitthemwhenyouhavequestions.

•Planandbepreparedformealsandsnacksawayfromhome.Don’tputyourselfinthesituationtohitthedrive-thru!

•Includeafewmeatlessmealsinyourweeklymealplan.Youwillfindthemjustassatisfyingandyoumayfindafewfavorites.

•Avoidanyofyourownpersonaltriggerfoods,ifyouareawareofthem.Don’tassumethatbecauseacertainfruitorvegetable,forexample,causesyourjointstohurtabitmore,thatyouareintoleranttoallfruitsandvegetables.Keepafooddiarysothatyouknowwhichspecificfoodsyouneedtostayawayfromanddonotavoidwholefoodgroups.Afooddiaryisagoodtooltohelpyoucreateananti-inflammatoryeatingplanthatyouwillbeabletoimplementlong-term.

•Becreativeandcomeupwithsomeyummysubstitutionsinyourmenusforthefoodsthatbotheryouthemostsothatyoudon’tfeelyouarebeingdeprived.

YourNutritionSolutionTidbitIfyouarenotonetositdownandwritethingsout,thengrabyourphoneandfindanappforthat!Thereareplentyofappsoutthereforsmartphonesthatcanmakemealplanningandshoppinglistseasyandfun.

MakeaSwap

Changingyourdietforbetterhealthcansometimesfeellikeyouhavetogiveupeverythingyoulovetoeat.Itcanbehardtogiveupsomeofthefavoritefoodsthatyouwereusedtoeatingregularly.Butthegoodnewsisthatthereisnoneedtofeeldeprivedifyoulearntomakesomesmartandsimpleswapsthatcanlowercalories,sugars,andunhealthyfatsaswellashelpyouavoidanyspecificfoodsthatcangenerallyorspecificallytriggerinflammation.Thesetipswillgetyoustarted,butasyougetusedtoyourneweatingapproach,youwillsurelymastertheartofswapping.

Insteadof: Try:

Sugar Cinnamon

Creamysaladdressings Extra-virginoliveoilwithvinegarandlemonjuice

Mayonnaise

Pureedavocadoorhomemadeguacamole

Creampie Greekyogurt,non-fat,andlight,inthesameflavor

Icecream Frozenyogurttoppedwithberries

Chocolatecake Chocolatepudding,fat-free,sugar-freewithlightwhippedtopping

MilkshakeSmoothiemadewithsoymilk,groundflaxseed,andanyfrozenfruit(s)ofyourchoice

Softdrinks/soda Greenteaoverice,sweetenedwithalittlehoneyandlemon

Cinnamonroll ToastedwholegrainEnglishmuffin,sprinkledwithatouchofcinnamon

Applepie Freshapplesprinkledwithcinnamonandbaked

Fastfoodfrenchfries Freshlycutpotato(whiteorsweetpotato),drizzledwitholiveoilandbaked

Potatochipsanddip Homemadeguacamoleandrawveggies

PizzaHomemadewholewheatpitabread,pizzasauce,part-skimmozzarellacheese,veggies

Burgers

Turkeyburger(madeofgroundleanturkeybreast)oraportabellamushroombrushedwithextravirginoliveoilandgrilled.Tryalettucewrapinsteadofabunoruseathinwholegrainsandwichbagel,addlettuce,tomato,onion,andotherfavoriteveggietoppings.

ChiliVegetarianchili.Makechilithewayyounormallywouldbutaddmorebeans,tomatoes,andotherveggiessuchascornandleaveoutthemeat.

Yougettheidea!Whateveritisyouliketoeat,youcanfindasubstitutethatwillbehealthierandwillbemoreanti-inflammatorythanpro-inflammatory.Itmaytakealittletimetofigureitout,buteventuallyyouwillbeswappingfoodslikeachampandevenenjoyingit!

DiningOut

Justbecauseyouarefollowingananti-inflammatoryeatingplandoesn’tmeanyouhavetogiveupyoursociallifeofeatingoutwithfamilyandfriends.Itmaybealittlemorechallenging,butitcanbedone,andafteryoudoitafewtimes,itwillbecomesecondnature.

Hereareafewtipstohelpyouout:

•Planaheadandmakeamentalnoteofwhatyoumightorderdependingontherestaurantyouaregoingto.Manyrestaurantshavetheirmenuonlinesothatyoucancheckitoutbeforeyougoandbeprepared.

•Don’tbeafraidtoaskyourserverquestionsorasktohaveyourfoodpreparedacertainway.Theyaretheretoserveyou!

•Mostrestaurantportionsizesaremuchlargerthanwhatyouwillneed.Askforadoggiebagwhenyouorderyourmealandputhalftheentréeawaybeforeyoubegintoeat.Thatwayyouwon’tbetemptedtoover-indulgeandeatthewholemeal.Eatingouttoooftencanexpandyourwaistlinequickly.

•Avoiddisheswithsaucesandgravies,whichcanincludeloadsofhiddenunhealthyfats,sugars,dairy,andglutenaswellascalories.

•Askforsubstitutions.Ifyourmealcomeswithfrenchfries,askforasalad,freshfruitbowl,aplainbakedpotatoorbetteryet,asweetpotato.

•Iforderingabakedpotato,leaveoffthebutterandmargarineandaskforasideofguacamole.It’sgreatforchickenaswell!

•Chooseleanmeatsorfishthatarenotbreadedandarebroiled,baked,orgrilledinstead.

•Saladentreesmakegreatchoices,butwatchyourtoppings.Stickwithgrilledchicken,turkeybreast,shrimp,orleanham.Addotherhealthiertoppingssuchasavocado,beans,nuts,andseeds.Chooseavarietyoffreshveggiesontop.Askforplainextra-virginoliveoiloravinaigretteasasaladdressing.

•Whenchoosingsandwiches,optforturkeybreast,leanham,orgrilledchickenbreastonwholegrainbread,pita,wrap,orrolls.Topthemwithloadsofveggiesanduseahealthierspreadsuchaspureedavocadoorguacamoleinsteadofmayonnaise.

•Soupsmakegreatappetizers,sidedishes,orevenamainentrée.Choosehealthyanti-inflammatorysoupssuchaslentil,blackbean,vegetable,butternutsquash,orgazpacho.

CelebratingtheHolidays

Holidaysarealwaysfun,butunfortunatelytheytendtocenteraroundlotsandlotsoffood,nomatterwhattheholiday!Becauseananti-inflammatorydietisapermanentwayoflife,it’snecessarytolearnhowtodealwithholidaysastheytooareapartofnormallife.Ittakesalittleextraplanningandpreparation,butitwillbewellworthitforbothyourhealthandyourholidayenjoyment.

•Planinadvancesothatyoucanlessenyourstressandanxietyconcerningwhattoeat.Thiswillallowyoutomorefullyenjoyyourholidaywithoutamplifyingyourinflammation.

•Offertohostthefamilydinnersoyouhavecompletecontroloverthefoodbeingserved.Itcanmakeitmucheasieronyouandyourhealthinthelongrun.

•Don’tforgettocontinueyourexerciseprogram.Holidayscanbebusyandstressful,soit’shardlythetimetostopbeingactive.Stressandinactivitycansnowballintoexacerbatedsymptoms,whichisthelastthingyouneedwhenyouwanttoenjoytheholidays.

•Don’tlettheholidaysexpandyourwaistband.Keepfoodselectionandportionsizesundercontrolanddon’tusetheholidaysasanexcusetogowild.Thisisanothergoodreasontokeepuptheexerciseaswell.

•Tryhealthierversionsofyourfavoriteholidaydishes.Forexample,addlesssugarandusepureedfruitasasubstituteforthefatinyourpies.Makeitfuntoexperimentandseejusthowhealthyyoucangetthoseholidaydishesandstillhavethemtastingfantastic.Thatissomethingtoboastabout!TheInternetisagreatplacetostartandyouaresurelytofindrecipesgalorethatfityourneeds.Putyourownspinonthemandmakethemyourholidaytraditions.

•Ifyouarenothostingtheholidayget-togetherandgoingtofriendsorfamily,bringafewanti-inflammatorydishesanddessertstoshare.Noonewillknowitisanti-inflammatory,andyou’llknowforsurethatyou’llhavesomethingtoeatthatwon’tcauseproblemsforyou.

•Don’tavoidmealsorsnacksduringthedaytosaveupforabigholidaymeallater!Continuetoeatthroughoutthedayasyounormallywould.Waitinguntilthebigmealtoeatcanmakeitmuchmoredifficulttostickwiththefoodsyouknowyoushouldeatandtoavoidtheonesyoushouldn’t.Doingthatcanalsowreakhavoconyourbloodsugarlevels,whichweknowcanbeatrigger.

•Youcantryjustabouteverythingattheholidaymeal,buttakesmallerportionssoyoudon’toverdoitanddon’tcontinuetodoitnightafternightduringtheholidays.Don’tmakeitahabit.

•Becarefulnottoconsumetoomuchalcohol,whichcancauseinflammationtorearitsuglyhead.Stickwithasmallglassortwoofredwineandthenswitchtowaterwithalemonorlime.

NavigatingtheSupermarketConsumingadietthatwillhelpmanageinflammationstartswellbeforeyousitdownto

eat.Youneedtobearmedwithawell-thought-outweeklymealplanandgrocerylist.Evenwithallofthatinyourarsenal,navigatingyourwaythroughaislesandaislesofalltypesoffoodscansometimesbeoverwhelming.Leaveyourselfplentyoftimeforgroceryshoppingsothatyouareabletoshopwiselyandknowledgeably.Thegoalistostockyourkitchenwithhealthy,wholesomefoodsthatwillfitintoyouranti-inflammatorymealplan.It’shelpfultokeeparunninglistoffoodsandbeveragesyouneedthroughtheweeksowhenyougotothegrocerystoreyoucanstockup.Stockingyourkitchenwithhealthy,anti-inflammatoryfoodswillmakeiteasiertosticktoyourneweatingapproach.Itmaytakemoretimeatfirst,butasyoumastertheknowledgeofwhatfoodsyoucanandcan’thave,groceryshoppingwillbeasnap.Beforeyougoshopping,makesureyoueatahealthymealorsnack.Visitingthegrocerystoreonanemptystomachcanbeyourworstenemy!

Manyofthelargerchainstoresallowyoutocreateanonlineshoppinglistandofferguidelinesandmealideasforspecifichealthconditions.Inaddition,manyofthelargechainsnowemployregistereddietitiansonthepremisessoifyougetstuckonafoodorhavequestions,don’tbeafraidtoask!That’swhattheyaretherefor.

Grocerystorescanbechallengingwithallofthefoodsyoucanandcan’thavestaringyouinthefaceateachturn.Yournumberoneweaponshouldbeawell-organizedandwell-thought-outgrocerylistthatfollowsthemenuplanyoudevelopedfortheweek.Hereareafewtipstoarmyourselfwithwhenyouhitthegrocerystoresothatyouareabletofillyourcartwiththehealthiestandmostanti-inflammatoryfoodsfromeachaisle.

FruitsandVegetablesSection

Thefirstsectiontogreetyouinmostgrocerystoresistheproducesectionthatisfullofalltypesandcolorsoffreshfruitsandvegetables.Thiswillbethelargestsectionofthegrocerystoreandtheoneyoushouldspendmostofyourtimein.Fruitsandveggiesmakegreathealthysnacksandshouldbeincludedwitheverymeal.Fruitsandvegetablesarefullofsomanynutrientsandphytochemicalsthatareyourprotectionagainstinflammation.Fruitcanevenbeagreatsubstitutionforsugarydessertswhenyouhaveasweettooth.Withsomanytypesoffruitsandvegetablesavailable,youcan’tpossiblycomeupwiththeexcusethatyoudon’tlikethem!

•Lookforproducewiththemostcolor.Themorecolorfultheyare,themorenutrientsandphyto-chemicalstheycontain.Thereareplentytochoosefrom,includingbroccoli,spinach,carrots,sweetpotatoes,avocado,andredgrapes,forexample.Butkeepinmindthatevenwhiteveggiessuchasonionsandcauliflowercontainloadsofbeneficialnutrientstoo.Infact,onionscontainaphytochemicalcalledquercetinthathasanti-inflammatoryandimmuneboostingpropertiesandcanhelpeasediscomfortfromarthritisaswellaslowertheriskofcancer,heartdisease,andtype2diabetes.

•Chooseavarietyoffruitsandvegetables.Varietyisthespiceoflifeandthemorevarietyyouselectthemorenutritionalvalueyouwillgetinreturn.Beadventurous

andtrysomethingneweveryweek.Youneverknowwhatyoumightfindthatyoureallylike.

•Buyfreshfruitsandvegetablesthatareinseason.Youcanalwaysbuyfrozenwhentheyarenotinseason.Optforlocallygrownproduceandorganicwhenpossible.

•Pre-cutfruitsandvegetablescanbeveryconvenientforthebusypersonandfamily.

•Whenpickingyourfruitsandvegetables,lookthemovercarefullyandchoosethefreshestones.

•Ifbuyingcannedfruit,chooseonesthatarecannedin100percentjuiceandhavenosyrupadded,whichcanaddloadsofrefinedsugar.

•Ifbuyingcannedvegetables,selectonesthatarelabeled“nosalt”or“lowsodium.”Regularcannedfoodscanbehighinsodium.

•Whenbuyingfreshproduce,buyonlywhatyouneedsothatyoucaneatitbeforeitgoesbad.

•Nutsandseedsareoftenfoundinthissectionofthegrocerystoreandshouldbeapartofyourgrocerylist.Theyaddhealthyfats,fiber,andothernutritionalvaluetoyourmealplanaswellashavingtheirownanti-inflammatoryproperties.

DairySection

Thedairysectiontendstolinetheperimeterofthegrocerystore.Eventhoughitisusuallylabeled“thedairycase,”itisfilledwithalltypesoffoods,someinthedairyfoodgroupandsomenot.Thedairycaseusuallyincludesfoodssuchasmilkandmilkalternativeslikesoymilk,yogurts,cheeses,sourcream,creamcheese,eggs,puddings,butterandmargarines,aswellashummusandotherdipsandspreads.

•Sticktolow-fatandfat-freeversionsthroughoutthedairycasetoloweryourintakeofunhealthysaturatedfats.

•Ifusingmargarinesorspreads,checkthelabelforthewords“partiallyhydrogenated”inthelistofingredients.Thesearetheunhealthytransfatsandshouldbeavoidedatallcost!Therearemanymargarinespreadsthatarenowmadewithouttransfats.Betteryet,ditchthemargarines,butters,etc.andstickwitholiveoilornutbutters.

•Chooseyogurtsthatarefat-freeorlow-fataswellas“light.”Greekyogurtisagreatoptionbecauseitprovidesmoreproteinthanregularyogurts.

•Althougheggsareconsideredaproteinchoice,youcanfindeggsandeggwhitesubstitutesinthissectionaswell.Eggwhitesubstitutesareagreatalternativeforwholeeggsandagreatwaytoloweryourfatandcholesterolintake.

•Mostimportantly,ifdairyisafoodgroupthattendstobringonsymptomsofinflammationforyou,thenlearnhowtoswapthesefoodsforotherssothatyoudonotmissthenutrientstheyprovide.Youcanalwaysswapregularmilkforsoymilk,almondmilk,orricemilk.Youcanalsotrysoyyogurtandsoycheeseinplaceoftheirregulardairycounterparts.ChecklabelsandensurethesefoodsarefortifiedespeciallywithcalciumandvitaminD,becausewetendtogetthesenutrientsmostly

frommilkproducts.

Meats/SeafoodSection

Themeatandseafoodsectionisanotherareathatisoftenfoundintheperimeterofthegrocerystore.Thissectionincludesfreshmeatsandseafood,aswellasthedelisection.Meats,especiallyredmeats,cancontainhighamountsofunhealthysaturatedfats,cholesterol,andplentyofpro-inflammatorysubstances.Thegoalhereistochoosemoreleanmeatsandfishtohelploweryourriskforinflammation.

•Chooseleanmeatchoicessuchasskinlesswhitemeatpoultry,fish(wildcaught),otherseafood,porkloin,porktenderloin,andgroundturkeyorchickenbreast.Chooseredmeatonlyoccasionallyandselecttheleanestcuts,includingtopsirloinsteak,eyeofroundroastorsteak,toproundroastandsteak,flanksteak,orextraleangroundbeef(atleast90percentormorelean).Cutsofmeatareconsideredleaniftheyincludethewords“round”or“loin.”

•Ifchoosingbeef,optforgrass-fedbeefasopposedtograinfed.Grass-fedbeefcontainssomeomega-3fattyacids,givingitabetterratioofomega-6toomega-3fats;containsslightlylesssaturatedfatandtwiceasmuchCLA(conjugatedlinoleicacid)asgrainfed,whichisafattyacidthatisassociatedwithsomebeneficialhealtheffects.

•Whenitcomestodelimeats,selectleanturkey,roastbeef,leanham,orchickenbreastandstayawayfromhighsaturatedfatmeatssuchasbolognaandsalami.Keepaneyeonthesodiumcontentandpicknitrate-freemeatswhenpossible.

•Choosefishasmuchaspossible,especiallyfattyfishthatcontainsmoreomega-3fattyacids.

Breads/Cereal/Rice/PastaSections

Asyougetintothecenteraislesofthegrocerystore,youwillencounterlessfreshfoodsandmorepackagedandprocessedfoodssuchasbreads,cereals,rice,andpasta.Thesefoodsofferagreatwaytogetyourdailywholegrainandfiberintakein,aswellasotheressentialnutrients,ifyoumaketherightchoices.Makingthewrongchoicesinthissection,ontheotherhand,canmeantriggeringinflammation,sochoosewisely.

•Avoidrefinedfoodssuchaswhitebreads,regularpasta,whiterice,andsugarycereals.

•Chooseoatmeal,whichisaheartywholegrainandhighinfiber.Regularoatmealisabetterchoiceoverinstantbecauseitislessprocessed.Buteveninstantoatmealisawholegrainandabetterchoice;justwatchthesugarcontentofflavoredinstantoatmeal.Flavorityourselfwithcinnamon,raisins,orotherfruits.

•Whenchoosingdrycereals,selectvarietiesthatstate“wholegrain”andaimforatleastfourgramsoffiberperserving.Readthelabelforsugarcontentaswellandsticktoonesthatcontainlessthanfivegramsofsugarperserving.

•Optforwholewheatorwholegrainbreads.Ifitjuststates“wheat,”it’snotawhole

grainproduct.LookbackatChapter3formoretipsonchoosingwholegrains.

•Selectwholegrainfoodssuchasbrownorwildriceasopposedtowhiterice.Chooseplainrice,asmanyofthepackagedflavoredricearemoreprocessedandcontaintonsofsodium.

•Tryalternatewholegrainsforsomethingdifferentsuchasbulgur,quinoa,barley,andwholegraincouscous.

•Readingthefoodlabeliskeyinallsections,butespeciallyinthisone.Youwillneedtoreadlabelstoensureyouarechoosingfoodsthataretrulywholegrainsandhavethefibercontentyouexpectwithoutallofthesugarandsodium.

CannedFoodSections

Thecannedfoodsectioncanincludefoodssuchasfruits,vegetables,tuna,beans,soups,andmore.Keepingavarietyofhealthiercannedgoodsonhandcanensureyoualwayshavesomethingtoreachforinapinch.Choosingthesefoods,thoughnotfresh,canstilladdplentyofnutrientstoyourrequireddailyservingsofcertainfoodsgroups.Cannedfoodscanbejustasnutritiousifyoumaketherightchoices.

•Choosefruitthatiscannedinwateroritsownnaturaljuicestokeepthesugarcontentdown.Stayawayfromonesthatstate“insyrup.”

•Selectvegetablesthatstate“nosalt”or“lowsodium.”

•Avoidbuyingcannedvegetablesthatcontainaddedfatssuchassaucesorbutteraswellassodium.Noneedtoruinagoodthing!

•Choosetunaorsalmonthatispackedinwater,asopposedtopackedinoils.

•Optforlowerfatandlowersodiumsoupsandstickwiththebroth-basedsoupsthatcontainloadsofvegetables.

•Trybeanssuchasblack,kidney,lentils,garbanzo,andnavybeanswithnoaddedsalttoaddtosoups,casseroles,wholewheatpastas,andsaladsasanextraprotein,nutrient,andfiberboost.Rinsecannedbeanstoremoveasmuchsodiumaspossible.

Oils,Condiments,andDressingsSection

Thiscanbeadangeroussection,asitisfilledwithfoodsthatcontainplentyoffatandsodium.Itjusttakesmakingtherightchoicestogetthroughthisaisleinahealthymanner.

•Choosehealthieroilssuchasextravirginoliveoilandcanolaoil.Butwhetherhealthyornot,usethemsparingly.Alittlebitcangoalongwayandcanpackinalotofcalories.Usetheminplaceofunhealthierfats.

•Keepinmindthatketchup,salsa,andothercondimentsusuallycontainloadsofsodiumandmaycontainsugaraswell.Selectlowersugarandsodiumversionsorbrandswiththelowestamountofsugarandsodiumperserving.

•Choosesaladdressingsthataremoreoil-basedandarereduced-fatorlight.Comparelabelstopickbrandsthatarelowerinsodiumandsugar.Yourbestchoiceforsalad

dressingisalittleextravirginoliveoilwithvinegarandalittlelemonorlimejuice.

•Tryreplacingregularmayonnaisewithreduced-fatandfat-freeversionsor,betteryet,forsomethingmorenutritious,substitutepureedavocado,guacamole,andhummus.

•Grabacanoffat-freecookingspraytouseinsautéingandbakingtosavesomeadditionalcalories.

YourNutritionSolutionTidbitWhenchoosingoliveoil,optforextravirgin,whichisthepurestformofoliveoilandtheoilwiththelowestacidity.Thisoilisgreatfordressings,drizzlingonveggies,orbrushingonbreads.Ifyouplantocookwiththeoil,it’sbesttogowithvirginorlightoliveoilastheyarebettersuitedforheat.Alwayscheckdatesbecauseoilshavealimitedshelflifeandchooseabottlefromthebackoftheshelfaslightwilltendtodestroytheoilanditsproperties.Storeitinadark,cool,dryplaceonceyougethome.

FrozenFoodsSection

Thefrozenfoodsectionentailsalargevarietyoffrozenfoodssuchasvegetables,fruits,pizza,frozenentrees,breakfastfoodslikepancakesandwaffles,specialtyitems,breads,juices,icecream,andthelistgoeson.Frozenfoodssuchasfruitsandvegetablesareaconvenientwaytoalwayshaveproduceonhand,especiallyduringthewintermonths.Frozenfoodscanbeconvenientwhenyoudon’thavetimetocook,butjustasinothersectionsofthegrocerystore,besuretomaketherightchoices.

•Readfoodlabelsinthefreezersection.Thereareawidevarietyoffoodsandyoucanalwayschoosehealthieroptions.Forexample,withfrozenbreakfastwaffles,optforthewholegrainversion.

•Whenchoosingveggies,selectonesthatdonotincludesaucesandbutters.Manyfrozenvegetablescomeinready-to-steambags,whichmakesaddingvegetablestomealseveneasier.Havingfrozenveggiesonhandmeansyoucanalwaysthrowextravegetablesinsoups,casseroles,pastas,andstews,orjustaddthemasasidedish.

•Choosefrozenfruitwithoutaddedsugar.Frozenfruitsaregreatformakingsmoothies,oraddingtowholegrainwafflesforbreakfastortoyogurtasasnack.Pickorganicwhenpossible.

•Withfrozenmeals/entrees,alwaysreadtheNutritionFactsPanelfirst.Thesemealsarefineonoccasionwhenyoudon’thavetimetocook,butdon’trelyonthemregularly.Ingeneral,lookformealsthatincludeplentyofvegetables,wholegrains,leanmeat,fish,orpoultry.Skiponesthatareskyhighincarbsandonesthatincludecreamsauces,gravies,orfriedfoodsandareover600mgofsodium.Don’tassumethesemealsarehealthywithoutfirstcheckingthelabel.

UsingFoodLabelstoHelpManageInflammationTotrulyfollowananti-inflammatoryeatingapproach,youneedtobecomeafoodlabel

readersothatyoucandetermine,withoutguessing,whetherafoodishealthyandwhetheritwillfitwithintheguidelinesofyourmealplan.ThefoodlabelisregulatedbytheFDAandisfullofinformationincludingtheNutritionFactsPanel,NutrientContentClaims,HealthClaims,andAllergeninformation.Foodlabelsaremeanttobeusedbytheconsumertocomparefoodsandmakebetterchoices.Theyareespeciallyhelpfulforthosewhoaretryingtofollowaspecifictypeofdiet,butarereallyforeveryonethatwantstobemoreconscientiousaboutwhattheyeat.

TheNutritionFactsPanel

TheNutritionFactsPanelprovidesconsumerswithinformationaboutthenutrientsthatpeopleshouldbemostconcernedwith.Thispanelistherectangularboxonthebackorsideofpackagedfoodandbeveragesthatcontainsallofthenutritionalinformation.TheNutritionFactsPanelwasmandatedundertheNutritionLabelingandEducationAct(NLEA)of1990andisbasedonrecommendationsfromtheFoodandDrugAdministration(FDA)andtheU.S.DepartmentofAgriculture(USDA).Notonlycanthispanelhelpyoutomanagebothyouroverallhealthandinflammation,butyourweightaswell.

YoucanusetheNutritionFactsPaneltoyouradvantagebyfollowingafewsimpletips:

SizingitUp

Oneoftheinitialpartsofthelabelistheservingsize,whichisusuallyexpressedinweight,volume,ornumberofunits.Takeacloselookattheservingsizeandtheservingspercontainer.

•Askyourself:Howmanycaloriesareinasingleserving?Howmanycaloriesareintheentirepackage?HowmanyservingsdoIplantoeat?

•AllofthenutritioninformationontheNutritionFactsPanelpertainstothatonespecifiedsingleservingsize.Simplylookingatthenutritioninformationwon’tmeanmuchifyoudon’tpayattentiontotheservingsize.

•Ifyouplanoneatingtwoservings,thenyouneedtodoublealloftheinformation,includingcalories,nutrients,andfat.

•Whencomparingcaloriesandnutrientsonthesamefoodbutbetweenbrands,checktoseeiftheservingsizeisthesame.

YourNutritionSolutionTidbitManyfoodpackages,andthatincludesbeverages,containmorethanoneserving.Don’tfallintothetrapofassumingthereisonlyoneservinginapackageandconsumingthewholepackagebeforeyoureadthelabelfirst.Thatcanadduptoalotmorecarbs,calories,andfatthanyouplannedon.

FocusingonCalories

Nextonthelabelarecaloriesandcaloriesfromfat.Thisisimportantfordeterminingwhetherafoodisappropriateforyourmealplan,especiallyifyouaretryingtoloseweight.Highfatfoodscanmeanmorecaloriesand,withtime,weightgain.

•Whetheryouarefocusingonlosingweightormaintainingahealthyweight,keepinmindthatjustbecausefoodsarefatfreedoesnotmakethemcaloriefree!Foodsvoidoffatsaremanytimeshighinsugarandcontainplentyofcalories.

•Checktoseehowmanytotalcaloriesthefoodcontainsandhowmanyofthosecaloriescomefromfat.Forexample,ifafoodhas300caloriesperservingand150ofthosecaloriescomefromfat,thenhalfofthecaloriesinasingleservingcomefromafatsource.

•Considerhowthecaloriesperservingwillfitintoyourtotalcaloriegoalfortheday.Thekeyistokeepyourcaloriesincheckasyouloseormanageyourweight.Keepinmindthatifyoueatanddrinkmorecaloriesthanyouburn,youwillgainweightandinturnyouwillincreaseyourriskforinflammation.

•Ingeneral,youcanusethisguidetogaugethecaloriesinasingleproduct(basedona2,000-caloriediet).Butwhenitcomestobodyweight,whatreallymattersisthetotalcaloriesyouconsumeinadayandnotwhatisinasinglefood:

LOWincalories=40caloriesperserving

MODERATEincalories=100caloriesperserving

HIGHincalories=400caloriesormoreperserving

LimitingTheseNutrients

ThenutrientslistedfirstonthelabelaretheonesthatmostAmericansgenerallyconsumeenoughortoomuchofintheirdiet.Nutrientstolimitforbetterhealthandalowerriskofinflammationincludetotalfat,saturatedfat,transfat,cholesterol,andsodium.Notonlyisitimportanttoknowhowmuchtotalfatisinaservingofafood,butwhattypeoffatitis.Saturatedandtransfatsaretheonesyouwanttolimitandkeepaslowaspossiblebecauseweknowtheycantriggerinflammationaswellasotherhealthissues.Ontheotherhand,fatsthatyouwanttoincludearemonounsaturatedandpolyunsaturatedfatsastheyarehealthyfatsandcanlowertheriskforinflammationaswellasotherhealthconditions.

GettingEnoughofTheseNutrients

ThenutrientslistednextonthelabelarethosethatmostAmericansdon’tgetenoughofbutneedintheirdailydiet.Theseincludedietaryfiber,vitaminA,vitaminC,calcium,andiron.Eatingenoughofthesenutrientscanhelpimprovehealthandreducetheriskofsomehealthconditionsanddiseases.Eatingadiethighinfiberpromotesanti-inflammationandbloodsugarcontrolandcanhelpwithweightlossand/ormaintenance.

FiguringOutPercentDailyValueIfyouarenotsurewhetherafoodishighorlowinthenutrientsmentionedpreviously,

thePercentDailyValue(%DV)isatoolonthelabelthatcanhelpyoufigurethatout.Startwiththefootnoteonthebottomofthelabel,whichtellsyouthat%DVsarebasedona2,000-caloriediet.Thisstatementmustappearonallfoodlabels.Thispartofthefoodlabelisthesameonalllabelsanddoesnotchangefromproducttoproductliketherestoftheinformation.ThisinformationisrecommendeddietaryadviceforallAmericansandisnotspecifictothefoodproduct.

Therecommendationsfortotalfat,saturatedfat,carbohydrates,andfiberareallbasedona2,000-caloriediet.Ifyoueatlessthanormorethanthecalorielevelsused,youneedtoadjusttherecommendeddietaryadvicetofityourindividualneeds.Cholesterolandsodiumrecommendationsarethesamenomatterwhatcalorielevelyouareconsuming.ThefollowingisachartofhowthePercentDailyValuesneedtobeadjustedaccordingtocalorielevel:

AdjustedPercentDailyValuesforSpecificCalorieLevels

Calories Adjusted%DV

1,200 60percent

1,400 70percent

1,600 80percent

2,000 100percent

2,200 110percent

2,500 125percent

2,800 140percent

3,200 160percent

Putting%DVtoUse

NowthatyouknowwhattheDailyValuesare,wecanusethemtodeterminePercentDailyValue(%DV),whichwillhelpyoudecidewhetherafoodishighorlowinanutrientand,ultimately,ifitisasmartfoodtochoose.The%DVislistedtotherightofmostofthenutrientsonthetoppartofthelabel.

Tohelpyoudecidequickly,usethisguide:

5%DVorlessisconsideredLOWforthatnutrient.

20%DVormoreisconsideredHIGHforthatnutrient.

Getenoughofthesenutrients.Thegoalistostayabove100%DVforeachofthesefortheentireday:

•Fiber.

•VitaminA.

•VitaminC.

•Calcium.

•Iron.

Limitthefollowingnutrients.Thegoalistostaybelow100%DVforeachofthesefortheentireday:

•Totalfat.(Sticktomostlypolyunsaturatedandmonounsaturatedfats,whicharehealthierfats.)

•Saturatedfat.

•Cholesterol.

•Sodium.

Youcanuse%DVnotonlytofigureoutifafoodishighorlowinanutrient,butalsotocompareproducts.Youcaneasilycompareoneproductorbrandtoasimilarproducttomakethebetterchoice.Justmakesurethatwhenyoucompare,theservingsizesaresimilar.Servingsizesarekeptgenerallyconsistentforsimilartypesoffoodstomakecomparingthemeasierfortheconsumer.

Youcanalsouse%DVtohelpyoumakedietarytrade-offswithotherfoodsthroughouttheday.Thisallowsyoutoeatallofyourfavoritefoods,onoccasion,andfitthemintoahealthyanti-inflammatorydiet.Forinstance,whenoneofyourfavoritefoodsishighinfat,youcanbalanceitwithfoodsthatarelowerinfatatothertimesoftheday.Butpayattentiontohowmuchyoueatofthatfavoritefoodsothatthetotalamountoffatforyourdaystaysbelowthe100%DV.

Onemorewaytouse%DVistohelpyoudistinguishonedietaryclaimfromanothersuchas“light”versus“reducedfat.”Allyouneedtodoiscomparethe%DVsfortotalfatineachofthefoodstodeterminewhichoneishigherorlowerinthatnutrient.Thisway,thereisnoneedtomemorizeallofthedefinitionsthatgoalongwiththoseclaims.

AdditionalNutrientInformation

Thelabelalsoprovides%DVsforafewvitaminsandminerals,includingVitaminsAandC,calcium,andiron.Youmayseemoreonsomelabels,butyouwillatminimumalwaysseethesefournutrients.Usethe%DVgivensothatyouknowhowmuchoneservingofafoodcontributestothetotalamountyouneedperday.

TheDailyValuesusedforthesefournutrientsareasfollows:

•VitaminA:5,000IU

•VitaminC:60mg

•Calcium:1,000mg

•Iron:18mg

Note:Forcertainpopulations,someofthesenumbersmaybehigherorlower;thesearegeneralvalues.

Forexample,ifcalciumislistedas25%DV,thenoneservingofthatfoodwillprovide

youwith25percentofwhatyouneedforthedayor250mg.

Alwayschecklabelsanddon’tmakeassumptions.Justbecauseyogurtissupposedtobeagoodcalciumsourcedoesn’tmeanitisthesameineveryyogurt.Beforeyoubuy,comparebrandsandchoosetheonesthathavethemostcalciumandproteinandthelowestsugarandfatcontent.Usethenutritionlabels!Theyareonfoodproductsfortheconsumers’use!

YourNutritionSolutionTidbitThe%DVfortransfat,sugar,andproteinhavenotyetbeenestablished.However,youcanstillcomparetotalamountsbetweenbrandstopickthebetterproduct.

PuttingItAllTogether

Onceyouhavecheckedoutallpartsofthefoodlabel,youneedtoaskyourselfifthisparticularfoodisasmartchoice.Doesitfitintoahealthydiet,intoyourweightmanagementplanand,mostimportantly,doesitfallintotheanti-inflammatorycategory?Askthesequestionstofindout:

•IsoneservingsizeenoughformeordoIneedtodouble,triple,etc.thecarbs,calories,fat,andothernutrientsonthelabel?

•Arethecaloriesperservinglow,moderate,orhigh?HowmanycalorieswillbeintheactualamountIeat?

•ArethenutrientsthatIneedtolimitlowandarethenutrientsIneedmoreofhigh?Arethereplentyofanti-inflammatorynutrientsforthisproducttobeworthit?

•Isthisfoodtoohighinfat,especiallysaturatedandtransfat?

•Doesthisfoodcontainsugarortoomuchsugarformyneeds?

•Willthisfoodprovidemewithsomeneededfiber?

•HaveIcomparedthelabelonthisproducttootherbrandsofthesametoensureIamgettingthemostbangformybuck?ShouldIlookforanalternative?

Howyouanswerthesequestionswilldifferfromonepersontothenextdependingonyourcalorieintake;whetheryouaretryingtolose,maintain,orgainweight;whetheryoumighthavespecificnutritionalneeds;ifyouhavespecifichealthissues;andhowcriticalyourinflammationhasbecome.Thebottomlineisthatfoodlabelsenableyoutocomparefoodsbasedonkeyingredientsand,therefore,makebetterchoicesforyouranti-inflammatorymealplan.Foodlabelsallowyoutoincludeyourfavoritefoodsoccasionally,eveniftheyarenotalwaysthesmartestchoices,butstillsticktoyourhealthyeatingplanandgoals.UsetheNutritionFactsPaneltomakeyourfoodchoiceseasierandhealthier!

NutrientContentClaims

Evenifyoudon’thavetimetoreadeachandeveryfoodlabel,somethingknownas“NutrientContentClaims”canhelpyoutoquicklyfindfoodsthatmeetyourspecificneedsandgoals.Thedefinition,bytheFDA,ofanutrientcontentclaimonafoodproductdirectlyorbyimplicationcharacterizesthelevelofanutrientinafoodsuchas“low-fat,”“fat-free,”“highinfiber,”or“reducedsugar.”Eachandeveryclaimthatisusedonfoodpackaginghasaveryspecificdefinition.Theseareafewofthemorepopularonesthatareusedonfoodlabels:

•ReducedorLessmeansatleast25percentlesscalories,totalfat,saturatedfat,sugar,sodium,orcholesterolthantheregularproduct.Thismightnotnecessarilymeantheproductis“low”inanutrientiftheregularproductisquitehigh.

•LightorLitemeansthefoodcontainsonethirdfewercaloriesornomorethanhalfthefatoftheregularorhigher-calorie,higher-fatversion,ornomorethanhalfthesodiumofthehighersodiumversion.

•GoodSource,Contains,orProvidesmeansthefoodcontainsbetween10to19percentofthedailyvalueforanutrientperserving.

•ExcellentSourceof,High,Richinmeansthefoodcontains20percentormoreofthedailyvalueforanutrientperserving.

•More,Fortified,Enriched,Added,Extra,orPlusmeansthefoodcontains10percentormoreofthedailyvalueforanutrientperservingcomparedtotheregularproduct.

•NoAddedSugarsmeansnosugarorsugar-containingingredientisaddedduringprocessing.

•Sugar-freemeanslessthan0.5gramsofsugarperserving.

•Low-fatmeansthreegramsoffatorlessperserving.

•Fat-freemeanslessthan0.5gramsoffatperserving.

•Cholesterol-freemeanlessthantwomilligramsofcholesterolandtwogramsorlessofsaturatedfatperserving.

•Low-sodiummeans140mgorlessofsodiumperserving.

•Sodium-freemeanslessthanfivemilligramsofsodiumperserving.

•Low-caloriemeans40caloriesorlessperserving.

•Calorie-freemeanslessthanfivecaloriesperserving.

•Lean(onmeatlabels)meanslessthan10gramsoffatperserving,with4.5gramsorlessofsaturatedfat,and95milligramsofcholesterolperserving.

•ExtraLean(onmeatlabels)meanslessthanfivegramsoffatperserving,withlessthantwogramsofsaturatedfat,and95milligramsofcholesterol.

HealthClaims

Healthclaimsonlabelsareanothertooltohelpyoumakehealthierchoicesthatareindividualizedtoyouandyourspecifichealthissues.Thedefinition,bytheFDA,ofahealthclaimmeansanyclaimmadeonthelabelorinthelabelingofafood,includingdietarysupplements,thatexpresslyorbyimplication,including“thirdparty”references,writtenstatements,symbols,orvignettes,characterizestherelationshipofanysubstancetoadiseaseorhealth-relatedcondition.Impliedhealthclaimsincludethosestatements,symbols,vignettes,orotherformsofcommunicationthatsuggest,withinthecontextinwhichtheyarepresented,thatarelationshipexistsbetweenthepresenceorlevelofasubstanceinthefoodandadiseaseorhealth-relatedcondition.

Someexamplesofjustafewhealthclaimsinclude:

•“Dietsrichinwholegrainfoodsandotherplantfoodsandlowintotalfat,saturatedfat,andcholesterolmayhelpreducetheriskofheartdisease.”

•“Lowfatdietsrichinfiber-containinggrainproducts,fruits,andvegetablesmayreducetheriskofsometypesofcancer,adiseaseassociatedwithmanyfactors.”

•“Lowfatdietsrichinfiber-containinggrainproducts,fruits,andvegetablesmayreducetheriskofsometypesofcancer,adiseaseassociatedwithmanyfactors.”

Note:Tofindallofthenutrientcontentclaimsandhealthclaims,visittheFDAatwww.fda.gov.

AllergenListings

Becauseinflammatorytriggerscanbeduetohighallergenfoods,itisimportanttoknowthatyoucanusefoodlabelstodetectwhetherafoodcontainsaspecificingredientthatyoumightbeallergicorsensitiveto.IntheU.S.,theFDArequiresmanufacturerstolisttheeightmostcommoningredientsthatcantriggerfoodallergiesundertheFoodAllergenLabelingandConsumerProtectionAct(FALCPA).

Theeightfoodsthatareincludedinfoodallergylabelinginclude:

•Milk.

•Egg.

•Fish.

•Crustaceanshellfish.

•Treenuts.

•Wheat.

•Peanuts.

•Soybeans.

Labelslistthetypeofallergen,forexample,treenut(almond)orthetypeofshellfish,suchascraborshrimp.Alsolistedareanyingredientsthatcontainaproteinfromtheeightmajorfoodallergensaswellasanyallergensfoundinflavorings,colorings,andotheradditives.TheFoodAllergenLabelinglawrequiresfoodallergenstobespecifiedonthelabelnomatterwhatthequantity,butonlywhentheyarecontainedasaningredient.

YourNutritionSolutionTidbitManufacturersarenotrequiredtoincludewarningsconcerningfoodallergensandcross-contaminationorfoodallergensaccidentlybeingintroducedduringmanufacturingorpackaging.Thiscanbetroubleifyouareverysensitivetoafoodallergen.However,manymanufacturerstendtoincludewarningsvoluntarily,thoughnotalwaysinaclearmanner.TheFDAisworkingtomakethismoreconsistentsothatitiseasierforconsumerstoidentifyallergenswithnoworries.Ifyouareindoubtandyoudohaveanallergyorsensitivity,callthemanufacturerand/orcheckwithyourdoctor.

Althoughglutenisnotonthelistofmajorallergensanditisreallynotconsideredafoodallergy,therearemanypeoplethatareintolerantofglutenorhaveceliacdisease,achronicdigestivedisorder,andcannotconsumeanyamountofgluten.Inaddition,therearethosepeoplewhoexperienceinflammatorytriggersfromconsuminggluten.Glutenisaproteinfoundinwheat,barley,andrye,andisfoundinmanyfoodsandfoodingredients.ThegoodnewsisthattheFDAhasestablishedarulingdefiningguidelinesfortheuseoftheterm“gluten-free”onpackagedfoodlabels.Thiswillgreatlyhelpthosewhoneedtolivegluten-freetobeconfidentthatitemslabeled“gluten-free”meetadefinedstandardforglutencontent.Thenewrulingstatesthatanyfoodlabeled“gluten-free”containlessthan20partspermillionoftheprotein.

Thebottomlineisthatifyouhavefoodallergiesorsensitivitiesthatyouknowareinflammatorytriggersforyou,thenbeawareofwhatyouareeatinganddrinkingandbesuretochecklabels.Evenifafoodmayhavebeensafetoeatthelasttimeyouboughtit,checkagainbecausemanufacturerschangetheiringredientsoften.Ifyouhaveanydoubt,contactthemanufactureraboutwhetherthefoodpossiblycontainsaspecificallergen,includinggluten.

chapter6

14-daymenuguideandstockingyourkitchen

Tothispointyouhavebeenprovidedwithagreatdealofinformationthatwillhelpyoustartusingnutritionasalargepartofmanagingchronicinflammation.Thischapterwillhelpyouputitalltogetherbyproviding14daysofeasy-to-followmenustogetyoustartedontherightfoot.Youcanusethesemenusasabeginningpointtoplanyourownmenuswithyourindividuallikesanddislikes.Inaddition,thischapterwillprovideyouwithanextensivelistofallthefoodsandbeveragesthataregreattohaveonhandinyourkitchentokeepinflammationincheck.

14-DayMenuGuideThefollowingmenusarechock-fullofanti-inflammatoryfoodsandvoidofthefoods

thatarecommonlyconsideredpro-inflammatory.Asyoubecomemorefamiliarwithwhichfoodsarebest,youcanventureouttorecipes,whichyouwillfindtonsofontheInternet!Portionsizeswillneedtobeadjusteddependingonyourindividualcaloricneedandyourweightloss/maintenancegoals.Themenusarelowinsaturated,transfat,cholesterol,refinedsugars,andmoderateinsodium.Theyincludegreatsourcesofomega-3fattyacidsandmonoun-saturatedfats.Inaddition,theyprovideplentyoffiberandanti-inflammatorynutrients.Youwillneedtosubstituteanyfoodsincludedinthemenusthatarepersonaltriggerfoodsforyou.Theformatofthesemenusfollowtherecommendationoffrequentandsmallermealsforplentyofopportunitiestogetyourfoodgroupsin,keepyourhungersatisfied,andkeepyourmetabolismburningthroughoutday.Ifyougethungryafterdinner,snackonfruit,yogurt,nuts,seeds,lightpopcorn,wholegraincrackers,etc.Don’tforgettodrinkplentyofwaterthroughoutthedayaswell.

YourNutritionSolutionTidbitDon’tforgetyourwaterintakethroughouttheday.Stayinghydratedisessentialforgoodhealthandjustabouteveryfunctioninyourbody.Inaddition,waterisimportantforkeepingjointsproperlylubricated,soifyoudealwitharthritis,thenwaterisespeciallyhelpful.

Day1

Breakfast

Steel-cutoatmeal,cookedwithwater,toppedwithraspberries,slicedalmonds,cinnamon,lightsoymilkGreentea.

A.M.Snack

Appleslicesdippedinalmondbutter

Lunch

Wrap:chickenbreast,skinless,cooked,diced;mashedavocado,babyspinachleaves;anddicedtomatoinwholewheattortillaorwholewheatpita.

Grapes,seedless,redorgreen

Slicedstrawberries

P.M.Snack

Goatcheesespreadonwholewheatcrackers

Gingertea*

Dinner

Salmon,wild-caught,grilledorbaked(marinatewithliteteriyakisauce,extravirginoliveoil,andafewshakesofgroundgingerforafewhoursbeforecooking).

Asparagus,fresh,steamed,drizzlewithextravirginoliveoil.

Brownricemixedwithafewshakesofgroundturmeric.

Day2

Breakfast

Englishmuffin,wholegrain,toasted,spreadwithalmondbutter

Cantaloupe,cubed

Turkeysausagelinks,cooked

Soymilk,light

Gingertea*

A.M.Snack

Greekyogurt,non-fat,mixin1Tbs.groundflaxseedandblueberries

Lunch

Sandwich:freshturkeybreastornitrate-freedelimeatwithmashedavocadoorguacamole,spinachleaves,slicedtomatoinwholewheatpita.

Babycarrots

Celerystalks,trimmed

P.M.Snack

Grapes,seedless,redorgreen

Almondmilk

Dinner

Skinlesschickenbreast,baked,broiledorgrilled

Broccoli,steamed

Sweetpotato,bakedwith1Tbs.non-transfatmargarine

Darkgreenleafysaladtoppedwithextravirginoliveoil,balsamicvinegar,andadashoflemonandpinchofgroundturmeric.

Greentea

Day3

Breakfast

Brancerealtoppedwithblueberriesandfat-freemilkGingertea*

A.M.Snack

Low-fatcottagecheesetoppedwithgroundcinnamonandslicedpeaches

Lunch

Romainelettucewithfreshveggiessuchasredpeppers,broccoli,andcucumber,toppedwithgarbanzobeans,sunflowerseeds,choppedeggwhites,andextra-virginoliveoil,balsamicvinegar,andapinchofgroundturmericasdressing.

P.M.Snack

Hummusandbabycarrotsorcelerysticks

Dinner

Stir-fryofshrimp,edamame,redpepper,onion,waterchestnuts,groundorgratedginger,soysauce,mincedgarlic,andextravirginoliveoil

Serveovercookedbrownriceorwholegraincouscous

Day4

Breakfast

Steel-cutoatmeal,cookedwithwater,toppedwithgroundcinnamonandraisins

Pear

Soymilk,light

Greentea

A.M.Snack

Smoothiemadewithbanana,slicedstrawberries,andsoymilk,lightand1Tbs.groundflaxseed(youcanusefrozenfruittomakethesmoothiethickerandcanaddproteinpowder,optional).

Lunch

Tunasaladwrap:3oz.tuna,cannedinwater,mixedwith11/2Tbs.non-fatGreekyogurt,11/2Tbs.mashedavocado,1Tbs.dicedcelery,1tsp.Dijonmustardandgarlicpowdertotaste.Rolltunasaladinwholewheattortilla.

Vegetablesoup,lowsodium

1apple

P.M.Snack

Guacamole(foratwist,tryaddingquinoatoyourguacamole)

Freshveggiesfordipping

Gingertea*

Dinner

Mixtogether:

•11/2cupspasta,wholewheat,cooked.

•1/2cupblackbeans,canned,drained.

•1/2cupcarrots,steamed.

•1/4cuppeas,steamed.

•1/2cupzucchini,steamed.

•1/2Tbs.extravirginoliveoilplus2Tbs.freshlygratedParmesancheese.

Darkgreenleafysaladgreenswithrawvegetables,toppedwithextravirginoliveoilplusbalsamicvinegarwithabitoflemonjuiceandpinchofgroundturmeric.

Day5

Breakfast

Wholegrainbageltoppedwithalmondnutbutter

Slicedstrawberries

Gingertea*

A.M.Snack

Smoothiemadewithblackberriesandsoymilk,lightand1Tbs.groundflaxseed.(Youcanusefrozenfruittomakethesmoothiethickerandcanaddoptionalproteinpowder.)

Lunch

Veggiewrap:dicedtomato,babyspinach,blackbeans,anddicedavocadowrappedinawholewheattortilla

Celeryandcarrotsticks

Orange

P.M.Snack

Handfulofcashewsandraisins

Dinner

Skinlesschickenbreastmarinatedinlemonandgroundturmeric,grilledorbaked

Wildrice,cooked

Zucchini,steamed

Day6

Breakfast

Wholegrainwaffletoppedwithpeanutbutter

Cantaloupe,cubed

Orangejuice,100percentjuice,calciumfortified

A.M.Snack

Handfulofwalnuts

1grapefruit

Greentea

Lunch

Soup,lentil,lowsodium(sprinkleinalittlegroundturmeric)

6wholewheatcrackers

1pear

P.M.Snack

Popcorn,plain,light

Dinner

Salmon,wildcaught,broiled,baked,orgrilled(marinateitaheadoftimewithsoysauce,extravirginoliveoil,andsprinklewithgingerandgarlic).

Wholegraincouscous,cookedandmixedwithsalsaandblackbeans

Spinach,steamed

Day7

Breakfast

Eggwhitesscrambledwithfreshslicedmushrooms,dicedtomatoesandchoppedspinach

Wholegrainbageltoppedwithalmondbutter

Strawberries,sliced

Gingertea*

A.M.Snack

Applespreadwithpeanutbutter

Lunch

Skinlesschickenbreast,cooked,diced,wrappedinwholewheattortillawithblackbeans,dicedtomato,slicedavocado,andsalsa.

Cottagecheese,low-fat,sprinkledwithgroundcinnamonandtoppedwithpeaches.

P.M.Snack

Hummus

Freshveggiesfordipping

Dinner

Extraleangroundturkeybreastburgeronwholegrainpitatoppedwithslicedavocado,slicedtomato,andspinachleaves.

Darkgreenleafysaladwithrawvegetables,toppedwithextravirginoliveoilplusbalsamicvinegar,lemon,andapinchofgroundturmeric.

Day8

Breakfast

Steel-cutoatmeal,cooked,toppedwithgroundcinnamon,choppedwalnuts,blueberries

Soymilk,light

Grapefruit

A.M.Snack

Smoothie.Mixtogetherinblender:

•1banana.

•1/2cupGreekyogurt,non-fat,plain.

•1cupsoymilk,light.

•1Tbs.honey.

•1/4tsp.gingerroot,gratedfinely.

•1/4cupice.

Lunch

Blackbeansoup,lowsodium

Wholegraincrackers

Cantaloupe,diced

P.M.Snack

Handfulofalmondsandraisins

Dinner

Halibut,baked,sprinklewithgarlic

Roastedbutternutsquash,drizzlewithcinnamonandextravirginoliveoil

Broccoli,steamed

Day9

Breakfast

WholegrainEnglishmuffintoppedwithalmondbutter

Canadianbaconorturkeybacon,cooked

Hard-boiledegg

Cantaloupe,diced

A.M.Snack

GreekYogurt,non-fatmixedwith1Tbs.groundflaxseedandpinchofgroundcinnamon

Gingertea*

Lunch

3oz.tuna,cannedinwatermixedwith11/2Tbs.Greekyogurt,non-fat,11/2Tbs.mashedavocado,1Tbs.dicedcelery,1tsp.Dijonmustardandgarlicpowdertotaste

Spreadonwholegraincrackers

Lentilsoup,lowsodium

Gingertea*

P.M.Snack

Popcorn,light

Apple

Greentea

Dinner

Skinless,chickenbreast,grilled

Sautéedmushroomsandzucchini,inextravirginoliveoilandmincedgarlicmixedintowholegrainspaghettinoodles,cooked,sprinkledwithfreshparmesancheese.

Romainesaladwithfreshveggies,toppedwithextravirginoliveoil,vinegar,lemon,andapinchofgroundturmeric.

Day10

Breakfast

Brancerealwithfat-freemilkandslicedstrawberriesOrangejuice,100percentjuice,calciumfortified

Gingertea*

A.M.Snack

Handfulofraisinsandwalnuts

Tartcherries

Lunch

Hard-boiledegg

Cottagecheesetoppedwithblueberriesandsprinkledwithgroundcinnamon

Greentea

P.M.Snack

Smoothie.Mixtogetherinblender:

•1/2cupblackberries,frozen.

•1/2cupGreekyogurt,non-fat,plain.

•1cupsoymilk,light.

•1Tbs.honey.

•1/4tsp.gingerroot,gratedfinely.

Dinner

Trout,baked

Cauliflower,steamedandsprinkledwithturmericSpinach,steamed

Sweetpotato,bakedwithnon-transfatmargarine

Day11

Breakfast

Cookedquinoatoppedwithgroundcinnamon,blueberries,andwalnuts

Soymilk,light

Greentea

A.M.Snack

Smoothiemadewith:

•Banana.

•Slicedstrawberries.

•Almondmilk.

•1Tbs.groundflaxseed.

(Youcanusefrozenfruittomakethesmoothiethickerandcanaddoptionalproteinpowder.)

Lunch

Romainelettucesaladwithfreshveggiessuchasbroccoli,redonions,andcucumber,toppedwithgarbanzobeans,pumpkinseeds,choppedeggwhites,andextravirginoliveoil,balsamicvinegar,lemonjuicewithapinchofturmericasadressing.

Greentea

P.M.Snack

Hummus

Rawbroccoliandcauliflower

Gingertea*

Dinner

Turkeykielbasa,baked,broiled,orgrilled

Bun,wholegrain

1tsp.Dijonmustard

Sweetpotato,homemadefrenchfries,ovenbaked

1cupbroccoli,steamed

Day12

Breakfast

Breakfastsandwich:eggwhites,scrambled;goatcheese,Canadianbacon,cooked;Englishmuffin,wholegrain,toasted

Grapefruit

Gingertea*

A.M.Snack

Applespreadwithalmondbutter

Lunch

Vegetableandbarleysoup,lowsodium(addsomecurrypowderforalittleheat).

Darkgreenleafysaladwithfreshveggies,toppedwithextravirginoliveoil,vinegar,lemon,groundturmeric.

P.M.Snack

Trailmix:almonds,driedpineapple,raisins

Dinner

Turkeymeatballs,madewithextraleanturkeybreast

Spaghetti,wholegrain

Spaghettisauce,homemade

Darkgreenleafysaladwithfreshveggies,toppedwithextra-virginoliveoil,vinegar,lemon,groundturmeric.

Day13

Breakfast

Cookedquinoatoppedwithgroundcinnamonandblackberries

Almondmilk

Gingertea*

A.M.Snack

Ricecakes,brownricetoppedwithalmondbutterGrapes,seedless,redorwhite

Lunch

Barleysalad:startwithcookedbarleyandaddyourfavoritecookedveggies,beans,andeventofu.

Greentea

P.M.Snack

Tartcherries

Walnuts

Dinner

Porktenderloin,bakedorgrilled

Oven-steamedspaghettisquash,drizzlewithextravirginoliveoil

Zucchini,steamed

Day14

Breakfast

WholegrainEnglishmuffinwithalmondbutterandhoney

Grapefruit

Gingertea*

A.M.Snack

GreekorSoyyogurt,non-fatwith1Tbs.flaxseedandmixedberries(Eatasisorusefrozenmixedberriesandblendforasmoothie.)

Lunch

Chilimadewithkidneybeans,onion,tomatosauce,corn,extra-leangroundturkey,andwhateverelseyouwanttoadd!Putinapinchofturmeric,garlic,andotherspices.Addcurryifyouwanttospiceitup.

Darkgreenleafysaladwithfreshveggies,toppedwithextravirginoliveoil,vinegar,lemon,andgroundturmeric.

P.M.Snack

Brownrice,ricecakestoppedwithalmondbutter

Walnuts

Dinner

Salmon,grilledorbaked,toppedwithmangosalsa

Freshasparagus,steamed

Cauliflower,steamed

*Tomakegingertea:grateabout1/4inchfreshgingerandallowtosteepinhotwaterforabout10minutes.Youcanaddnaturalsweetenersuchasagavenectarorhoney.

StockingYourKitchenAwell-stockedkitchenwithplentyofanti-inflammatory,healthyfoodswillmakelife

mucheasier.Whenyouknowyoucangrabasnackoraquickmealwiththefoodsyouhaveinyourkitchen,youwillrelievesomeofthestressandanxietyaboutmanaginginflammation.Youmightfindthatyourwholefamilywilleathealthieronceyouhaveyourkitchenstockedproperly.Thisisonlyasamplingoffoodstogetyoustarted.Ofcourse,therearemanymoreyoucanadd;justmakesuretheyareonthesafelist,aswellasthehealthylist.Keepinmindthatyoumayneedtoadjustthislistforanyfoodsthatyouareallergicorsensitiveto,orfoodsthatyoufindcausetrouble.Thisisfarfromanextensivelistoffoodsthatarehealthyandsafeinananti-inflammatorydiet,butitgives

youagoodstartingpoint.

Fruits(Fresh,frozen,orcannedinitsownjuice;organicwhenpossible.)

•Apples.

•Apricots.

•Avocados.

•Bananas.

•Blackberries.

•Blueberries.

•Cantaloupe.

•Cherries(especiallytartcherries).

•Cranberries.

•Prunes.

•Grapefruit.

•Grapes.

•Kiwi.

•Lemons.

•Limes.

•Mangoes.

•Oranges.

•Peaches.

•Pears.

•Pineapples.

•Plums.

•Raisins.

•Raspberries.

•Strawberries.

•Watermelon.

Vegetables(Fresh,frozen,orcannedwithlowornosalt;organicwhenpossible.)

•Asparagus.

•Beets.

•Bellpeppers(green,red,orange,andyellow).

•Broccoli.

•Brusselsprouts.

•Cabbage(redorgreen).

•Carrots.

•Cauliflower.

•Celery.

•Corn.

•Greenbeans.

•Kale.

•Mushrooms.

•Onions.

•Peas.

•Potatoes.

•Radishes.

•Romainelettuce.

•Scallions.

•Spinach.

•Squash(summerorwinter).

•Sweetpotatoes.

•Swisschard.

•Tomatoes.

•Zucchini.

Grains

•Amaranth.

•Barley.

•Brownrice.

•Buckwheat.

•Bulgur.

•Kamut.

•Millet.

•Oatmeal(oldfashionedorsteelcut).

•Popcorn(light).

•Quinoa.

•Spelt.

•Wheatberries.

•Wholegrain/wheatbreads,pitas,tortillas,rolls,etc.

•Wholewheatpasta.

•Wholegraincrackers.

•Wildrice.

FishandShellfish(Freezeituntilneeded.)

•Cod.

•Flounder.

•Halibut.

•Mackerel.

•Mussels.

•Oysters.

•Salmon(wild).

•Sardines(cannedinoliveoilorwater).

•Shrimp.

•Trout.

•Tuna(cannedinwater).

ProteinsandMeats(Grass-fedwhenpossible;freezeuntilneeded.)

•Skinlesschickenbreast.

•Skinlessturkeybreast.

•Groundturkeybreast.

•Porktenderloin.

•Tofu.

•Tempeh.

•Eggs/eggwhites.

DairyProducts

•Soymilk,light.

•Almondmilk.

•Ricemilk.

•Fat-freemilk.

•Greekyogurt,non-fat,light.

HerbsandSpices(Freshordried)

•Allspice.

•Basil.

•Bayleaf.

•Cilantro.

•Cinnamon.

•Currypowder.

•Clove.

•Dill.

•Garlic.

•Ginger.

•Marjoram.

•Mustard.

•Nutmeg.

•Paprika.

•Parsley.

•Pepper(blackorred).

•Peppermint.

•Rosemary.

•Saffron.

•Sage.

•Tarragon.

•Thyme.

•Turmeric.

Legumes,Nuts,andSeeds

•Almonds.

•Blackbeans.

•Cashews.

•ChiaSeeds.

•Garbanzobeans(chickpeas).

•Groundflaxseed.

•Kidneybeans.

•Lentils.

•Navybeans.

•Peanuts.

•Pinenuts.

•Pintobeans.

•Pumpkinseeds.

•Sesameseeds.

•Soybeans/edamame.

•Splitpeas.

•Sunflowerseeds.

•Walnuts.

Oils/Fats

•Extravirginoliveoil.

•Canolaoil.

•Eveningprimroseoil.

•Walnutoil.

•Grapeseedoil.

•Nutbutters(suchasalmondbutter).

•Peanutbutter.

MiscellaneousItems

•Darkchocolate,plain.

•Honey.

•Greentea.

•Redwine.

•Applecidervinegar.

•Guacamole.

•Hummus.

yourbestresources

WebsitesArthritisFoundation:www.arthritis.org.

GeorgiaStateUniversityCenterforInflammation,ImmunityandInfection:http://inflammation.gsu.edu/about-the-center/research-facilities-and-resources-center-for-inflammation-immunity-infection-georgia-state-university/.

CenterforHumanImmunology,AutoimmunityandInflammation:www.nhlbi.nih.gov/resources/chi/.

WebMDArthritisHealthCenter:www.webmd.com/arthritis/about-inflammation.

Nutrition.gov(HerbalSupplements):www.nutrition.gov/dietary-supplements/herbal-supplements.

UniversityofMarylandMedicalCenter:http://umm.edu/.

AmericanHeartAssociation:www.heart.org.

Oldways(Mediterraneandiet):http://oldwayspt.org/.

AcademyofNutritionandDietetics:www.eatright.org.

USDAChoosemyplate.gov:www.choosemyplate.gov.

NationalSleepFoundation:http://sleepfoundation.org/.

SmokeFree.gov:http://smokefree.gov/.

NationalInstituteofArthritisandMusculoskeletalandSkinDiseases:www.niams.nih.gov/Health_Info/Fibromyalgia/.

AmericanCollegeofRheumatology(Fibromyalgia):www.rheumatology.org/Practice/Clinical/Patients/Diseases_And_Conditions/Fibromyalgia/

CleanEating:www.cleaneatingmag.com/.

EnvironmentalWorkingGroup:www.ewg.org/.

U.S.FDA-GoodAllergies:www.fda.gov/Food/ResourcesForYou/Consumers/ucm079311.htm.

U.S.FoodandDrugAdministration:www.fda.gov.

DietaryGuidelinesforAmericans,2010:www.health.gov/dietaryguidelines.

U.S.DepartmentofHealthandHumanService,PhysicalActivityGuidelinesforAmericans:www.health.gov/paguidelines/.

HarvardMedicalSchool,GlycemicIndexandGlycemicLoadfor100+Foods:www.health.harvard.edu/glycemic.

WholeGrainsCouncil:http://wholegrainscouncil.org.

BooksTheCompleteIdiot’sGuidetoTheMediterraneanDiet(AlphaBooks,2010),byKimberlyA.Tessmer,RD,LD

CertifiedLEAPTherapists/DietitiansOxfordBiomedicalTechnologies

http://nowleap.com/

http://nowleap.com/leap-eating-plan/leap-anti-inflammatory-eating-plan/

FindaCertifiedLEAPTherapist:(866)230-7232

Note:Manyofthesedietitiansworkviaphoneandcanworkwithyoufromanystate!

JanPatenaude,RD,CLT

DirectorofMedicalNutrition

OxfordBiomedicalTechnologies,Inc.

Ft.Collins,CO

866-230-7232(tollfree)

TelecommutingNationwide

Jan@CertifiedLEAPTherapist.com

http://CertifiedLEAPTherapist.com

http://PINTEREST.com/LEAPMRT

www.facebook.com/LEAP.MRT

Twitter:@LEAPMRT

SusanLinke,MBA,MS,RD,LD,CLT

AssociateDirectorofMedicalNutrition

OxfordBiomedicalTechnologies,Inc.

CertifiedLEAPTherapist(CLT)

Dietitian/Nutritionistspecializinginchronicinflammatoryconditionsrelatedtofoodsensitivities,allergies,andintolerances.

Dallas,TX75230

469-233-0710

www.susanlinke.com

LeaCrosettiAndes,RD,CSSD

RegisteredDietitian

BoardCertifiedSpecialistinSportsDietetics

877-66-FUEL4(877-663-8354)

Lea@BariAthletes.com

www.BariAthletes.com

FollowBariAthleteson:

www.BariAthletes.com/blog

www.Twitter.com/BariAthleteRD

www.Facebook.com/BariAhtletes

www.Pinterest.com/BariAthletes

DianneRishikof,MS,RDN,LDN

617-257-3611

Natick,MA(MetrowestBoston)

dianne.rishikof@gmail.com

www.diannerishikof.com

DanaMageeRD,LD

RebeccaBitzerMS,RD&Associates

Greenbelt&ColumbiaMaryland

301-474-2499

Dana@rbitzer.com

WhitneyAhneman,MS,RDN,CLT

RegisteredDietitianandCertifiedLEAPTherapist

ServingManhattanandWestchesterCounty,NY

www.wittynutrition.com

www.maplemedical.com

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Burris,R.L.,H.P.Ng,andS.Nagarajan.“Soyproteininhibitsinflammation-inducedVCAM-1andinflammatorycytokineinductionbyinhibitingtheNF-κBandAKTsignalingpathwayinapolipoproteinE-deficientmice.”EuropeanJournalofNutrition53,no.1(February2014):135–148.www.ncbi.nlm.nih.gov/pubmed/23468309.

Corti,Roberto,AndreasJ.Flammer,NormanK.Hollenberg,andThomasF.Lüscher.“CocoaandCardiovascularHealth.”AmericanHeartAssociation,Circulation119(2009):1433–1441.http://circ.ahajournals.org/content/119/10/1433.full.

Crofford,LeslieJ.“Fibromyalgia.”(ReviewedbytheAmericanCollegeofRheumatologyCommunicationsandMarketingCommittee.)AmericanCollegeofRheumatology,February2013.www.rheumatology.org/Practice/Clinical/Patients/Diseases_And_Conditions/Fibromyalgia/

Ford,E.S.“Doesexercisereduceinflammation?PhysicalactivityandC-reactiveproteinamongU.S.adults.”Epidemiology13,no.5(September2002):561–568.www.ncbi.nlm.nih.gov/pubmed/12192226.

Franz,Mary.“Nutrition,Inflammation,andDisease.”Today’sDietitian16,no.2(February2014):44.www.todaysdietitian.com/newarchives/020314p44.shtml.

Fujii,H.,M.Iwase,T.Ohkuma,S.Ogata-Kaizu,H.Ide,Y.Kikuchi,Y.Idewaki,T.Joudai,Y.Hirakawa,K.Uchida,S.Sasaki,U.Nakamura,andT.Kitazono.“Impactofdietaryfiberintakeonglycemiccontrol,cardiovascularriskfactorsandchronickidneydiseaseinJapanesepatientswithtype2diabetesmellitus:theFukuokaDiabetesRegistry.”NutritionJournal12,no.159(December11,2013).www.ncbi.nlm.nih.gov/pubmed/24330576.

González,R.,I.Ballester,R.López-Posadas,M.D.Suárez,A.Zarzuelo,O.Martínez-Augustin,andF.SánchezdeMedina.“Effectsofflavonoidsandotherpolyphenolsoninflammation.”CriticalReviewsinFoodScienceandNutrition51,no.4(April2011):331–362.www.ncbi.nlm.nih.gov/pubmed/21432698.

Hotamisligil,G.S.“InflammationandMetabolicDisorders.”Nature444(December2006):860–867.www.ncbi.nlm.nih.gov/pubmed/17167474.

Krishnamurthy,V.M.,G.Wei,B.C.Baird,M.Murtaugh,M.B.Chonchol,K.L.Raphael,T.Greene,andS.Beddhu.“Highdietaryfiberintakeisassociatedwithdecreasedinflammationandall-causemortalityinpatientswithchronickidneydisease.”KidneyInternational81,no.3(February2012):300–306.www.ncbi.nlm.nih.gov/pubmed/22012132.

Ley,S.H.,Q.Sun,W.C.Willett,A.H.Eliassen,K.Wu,A.Pan,F.Grodstein,andF.B.Hu.“Associationsbetweenredmeatintakeandbiomarkersofinflammationandglucosemetabolisminwomen.”AmericanJournalofClinicalNutrition99,no.2(February2014):352–360.www.ncbi.nlm.nih.gov/pubmed/24284436.

Libby,P.“Inflammatorymechanisms:themolecularbasisofinflammationanddisease.”NutritionReviews65(December2007):140–146.www.ncbi.nlm.nih.gov/pubmed/18240538.

Lotto,V.,S.W.Choi,andS.Friso.“VitaminB6:achallenginglinkbetweennutritionandinflammationinCVD.”BritishJournalofNutrition106,no.2(July2011):183–195.www.ncbi.nlm.nih.gov/pubmed/21486513.

Ma,Yunsheng,JenniferA.Griffith,LisaChasan-Taber,BarbaraC.Olendzki,ElizabethJackson,EdwardJ.StanekIII,WenjunLi,SherryL.Pagoto,AndreaR.Hafner,andIraS.Ockene.“Associationbetweendietaryfiberandserum-Creactiveprotein.”TheAmericanJournalofClinicalNutrition83,no.4(April2006):760–766.http://ajcn.nutrition.org/content/83/4/760.full.

Masters,RachelC.,AngelaD.Liese,StevenM.Haffner,LynneE.Wagenknecht,andAnthonyJ.Hanley.“WholeandRefinedGrainIntakesAreRelatedtoInflammatoryProteinConcentrationsinHumanPlasma.”JournalofNutrition140,no.3(March2010):587–594.www.ncbi.nlm.nih.gov/pubmed/20089789.

MedicalNewsToday.“PoorSleepTiedtoInflammation,aRiskFactorForHeartDisease,Stroke.”LastupdatedNovember2010.AccessedOctober20,2014.www.medicalnewstoday.com/articles/207877.php.

Morris,Alanna,DorothyCoverson,LucyFike,YusufAhmed,NeliStoyanova,W.CraigHooper,GaryGibbons,DonaldBliwise,ViolaVaccarino,RebeccaDin-Dzietham,andArshedQuyyumi.“Abstract17806:SleepQualityandDurationareAssociatedwithHigherLevelsofInflammatoryBiomarkers:theMETA-HealthStudy.”AmericanHeartAssociation,Circulation122(2010):A17806.AccessedOctober20,2014.http://circ.ahajournals.org/cgi/content/meeting_abstract/122/21_MeetingAbstracts/A17806

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index

AcidReflux,27

AerobicActivity,109-110,113

Aging,18

AlanaMorris,118

Alcohol,125

Alkaloids,129

Allergens,171

Allergies,23,25

Allergist,26

AllergyDiagnoses,26-28

OralFoodChallenges,26

SkinPrickTest,26

TrialEliminationDiet,26

Alzheimer’s,18,23,69

AmericanCancerInstituteforCancerResearch,92

AmericanHeartAssociation,118

AmericanJournalofClinicalNutrition,132

Anthocyanins,135

Antioxidants,73,135,136,137

Appendicitis,21

Arthritis,18,22,25,27,43,129

Osteoarthritis,23

Rheumatoid,24,55,118

Aspartame,128

Aspirin:SeeNSAID

Asthma,18,22

Atherosclerosis,43

Autoimmunedisease,18,25,130

Bacteria,60,130

BacterialInfection,19

Baking,47

Beans,156

Biomarkers,132

BloodSugar.SeeGlucose.

Blueberries,73

BMI,97

BodyMassIndex.See:BMI

BodyShape,99

Boswellia,65

Bronchitis,19

Bronchitis,21

Burns,21

CAD,30.

Caffeine,119

Calcium,136

Calories,161-162,164

Cancer,18,23,93

Candy,131

RedMeat,132

Canolaoil,71

Carbohydrates,37,47,77-78,84

CardiovascularDisease,41,96

CarnegieMellonUniversity,120

Carotenoids,136

Cat’sClaw,64

Celiacdisease,22

CertifiesLEAPTherapist:SeeCLT

ChemicalMediators,27

Chocolate,137

Cholesterol,23,41,44,169

HighDensityLipoproteins,44,93,107

LowDensityLipoproteins,23,38,42,51,69,93,97,107

Choosemyplate.gov,71,79

CleanEating,74-77,143

CLT,27-28

CoronaryArteryDisease:SeeCAD

Corticosteroids,33,34.

Cranberries,73

C-ReactiveProtein:SeeCRP.

Crohn’sdisease:SeeInflammatoryBowelDisease

CRP,30,55,70,107,118,121,125

Curcumalonga.See:Turmeric

Curcumin,134

Cytokines,27,30,32-33,55,96,107,125

Interleukin6,30,33,45,50,84,118,121

TNFAlpha,70,84,138

DailyLifestyleActivity,115

Dairy,25,46,152

Dairy,70,71

DarkLeafyGreens,136

DeliMeats,126

DepartmentofHealthandHumanServices.SeeHHS

Devil’sClaw,64

Diabetes,18,22,31,40,43,69,91,151

Diet,18,34.

DietarySupplements,59

DietarySupplementHealthAndEducationAct,59

Diets,101-6

DigestiveSystem,20

DiningOut,146-147

Diverticulitis,22

EGCG,137

EmoryUniversitySchoolofMedicine,118

EnvironmentalWorkingGroup,76

Epigallocatechin-3-gallate.See:EGCG

ErythrocyteSedimentationRate:SeeESR.

ESR,30

Exercise,107

FALCPA,171

FastFood,124

Fats,37-40,70

Alpha-LinolenicAcid,93,136,137

ArachadonicAcid,43,61

CLA,154

DHA,44,139

EPA,44,139

Gamma-LinolenicAcid,61-62

MonounsaturatedFattyAcids,46,70

Omega-3FattyAcids,43,44-45,47,70,76,93,136,137,139,154,176

Omega-6FattyAcids,42-43,47,61,70,93

FDA,59,159

Healthclaimsand,170

SaturatedFats,38,42,124,154

Trans-FattyAcids,39-40,152

Fiber,48,87-88

HighFiberFoods,51,88

Roughage,51

Soluble&InsolubleFiber,51

Fibromyalgia,22-24,118,129-130

Fish,69,71-72

Flavonoids,135

Flaxseed,137

Folate,136

FoodAllergenLabelingand

ConsumerProtectionActSee:FALCPA

FoodandDrugAdministration:SeeFDA

FoodDiary,104

FoodSensitivity.25-26

Fructose,89

Fruits,47,150

Gallbladderdisease,23

GastroIntestinalBleed:SeeGIBleed.

GIBleed,33.

Ginger,133

Gingivitis,22

Glucose,51,84,130

Gluten,22,24,25,173

GlycemicIndex,84

Seealso,Glucose

GlycemicLoad,84,86

Gout,130

Grains,47,48,69,78,80-83,88,154

Refined,49,71,75,78

Grapes,73

GreenTea,137

Gums,31-32,

HarmfulStimuli,20

Harpagophytumprocumbens.See:Devil’sClaw

Hashimoto’sThyroiditis,22

HeartAttack,30

HeartDisease,18,22,23,41,51,151

Heart,31

HerbalSupplements,59,62-63

HFCS,130

HHs,79

HighFructoseCornSyrup.See:HFCS

Histamine,27

HolidayMeals,147-149

Hormones,25

IBS,22,65,135

Ibuprofen:SeeNSAID.

IL-6:SeeCytokines.

Immunesystem,17

Macrophages,32

ProtectiveResponse,17,19,24

Reactive,26

WhiteBloodCells,17,20,24,32

Infection,19,21

Inflammation,

Acute,19

AffectedAreas,31

CarbohydratesReducing,50

Causesof,24

Chronic,17,19,21,24,131

Complicationsdueto,35

Conditionsassociatedwith,21-22

Descriptionof,17

Diagnosisof,30

Foodsthatinduce,124-132

Foodsthatreduce,133-139

Response,17,24

RiskFactors,31-32

Symptomsof,17,29

Systemic:SeeChronic

InflammatoryBowelDisease,22,30,43

Insulinresistance,96,130

Iron,136

Isoflavones,93

JapaneseKnotweedPlant,73

Joints,23,31

JournalofPsychomaticMedicine,121

Kale,136

Kidneys,31

Kidneys,51

Lactose,89

LEAP,27-28

Lentils,156

LifestyleEatingAndPerformance:SeeLEAP.

Lifestyle,18

Lignans,137

Lungs,31

Lupus,22,30

Magnesium,57,136

Manganese,136

MaximumHeartRate,111

Mayonnaise,43

MealSwaps,144-145

Meats,46,153

MediatorReleaseTest:SeeMRT

MedicalHistory,26

Meditation,119

MediterraneanDiet,67-74,136,142

MenuPlanning,141-143

Migraines,27,126

Mono-SodiumGlutamate.See:MSG

MRT,26,27-28

MSG,126

Naproxen:SeeNSAID.

NationalCenterforComplementaryandAlternativeMedicine.See:NCCAM

NCCAM,60

Nightshades,129

Nitrates,126

NLEA,159

Non-SteroidalAnti-InflammatoryDrugs:SeeNSAID.

NSAID,33,135

Nutrients,52,162-163,166

ContentClaims,168-170

definitionof,52

PercentDailyVailue,163

NutritionFactsPanel,159-160

NutritionLabelingandEducationAct.See:NLEA

Nutrition,37

Obesity,23,31-32,96-97

Oliveoil,71,133,138,156-157

Osteoporosis,127,130

OTC,33-34,59

Over-the-CounterMedication:SeeOTC.

Pain,17

Parkinson’s,18,69

Peanuts,73

Pesticides,76

Phytoestrogens,93,94

Phytonutrients,91,151

Polyphenols,73,137

Prednisone:SeeCorticosteroids

Probiotics,60

Produce,71

Prostaglandins,27

Protein,132,153

Psoriasis,22

Pycnogenol,63

Quercetin,151

Quinoa,155

Raisins,138

RedWine,70,72

Redness,17

RegisteredDietitianNutritionist,26

Reiki,121

Resveratrol,73,125

SaladDressing,47

Salmon,139

Salt,128

SawPalmetto,65

Serenoarepens.See:SawPalmetto

ServingSize,160

SheldonCohen,120

Sinusitis,21,22

SkeletalSystem,57

SleepHabits,118

SlipperyElm,64

Smoking,116-117

Snacks,75

Sodium,128,156-157,169

SoftDrinks,127

Soy,92

Spinach,136

Starches,48

Stress,120

Stretching,114

Sugar,48,67,89-90,127,131-132,156

Supermarkets,149-157

Swelling,17

“TalkTest,”111

TartCherries,135

Tendonitis,22

Tonsillitis,21

Triglycerides,130

Turmeric,134

UlcerativeColitis:SeeInflammatoryBowelDisease

UlmusFalva.See:SlipperyElm

Uncariatomentosa,see:Cat’sClaw

UnitedStatesDepartmentofAgriculture:SeeUSDA

USDA,71,79,159

VegetableOils,38

VisceralFat,96

Vitamins,37,41,163,165

A,136

B47,55

C,53-54,136

D,41,52-53,

E,49,54,136,

K,136

Watersolubility,55

Waist,99-100

WeightPlateau,102

WHO,60

WillowBark,64

WorldHealthOrganizationSee:WHO

Wounds,20-21

Yoga,121

Zinc,56-57

Zyflamend,63

abouttheauthor

KimberlyA.Tessmer,RDN,LDisapublishedauthorandconsultingdietitianinBrunswick,Ohio.AfewofhermostrecentbooksincludeYourNutritionSolutiontoType2Diabetes,YourNutritionSolutiontoAcidReflux,TellMeWhattoEatIfIhaveInflammatoryBowelDisease,TellMeWhattoEatIfIAmTryingToConceive,TheCompleteIdiot’sGuidetoTheMediterraneanDiet,andTellMeWhattoEatIfIHaveCeliacDisease.KimcurrentlyownsandoperatesNutritionFocus(www.nutrifocus.net),aconsultingcompanyspecializinginweightmanagement,authoring,menudevelopment,andothernutritionalservices.Inaddition,KimactsastheRDontheboardofdirectorsforLifestylesTechnologies,Inc.,acompanythatprovidesnutritionsoftwaresolutions,developingawidearrayofnutritionallysoundmealtemplates.