More Anti-Inflammation Diet Tips and Recipes: Protect Yourself from Heart Disease, Arthritis, Diabetes, Allergies, Fatigue and Pain

by Jessica K. Black N.D.

Overview

Recently, the connection between inflammation and heart disease, arthritis, and other chronic diseases has become established. Many food allergies inefficiently and overabundantly stimulate the immune system to react and cause inflammatory responses. Any inflammation in the body interferes with and slows down metabolism and the healing response. Chronic inflammation within our bodies erodes our wellness and paves the path for ill health.

Today's research clearly shows that our health is very dependent on the food we eat. Poor nutrition choices and hidden food allergies can cause inflammation in the body, which can lead to serious, chronic diseases like heart disease, cancer and stroke, the three leading causes of death in the United States. Inflammation is also linked to arthritis, diabetes, asthma, and allergies.

Dr. Black wrote The Anti-Inflammation Diet & Recipe Book in 2006, the first book to give the complete anti-inflammation program with specifics on how to eat and cook in order to prevent and counter inflammation, because many of her patients wanted to follow a naturopathic, anti-inflammatory diet but couldn't find any recipes to use.

The anti-inflammatory diet eliminates many common allergenic foods that may promote inflammation in the body and reduces intake of pesticides, hormones, and antibiotic residues. The diet is full of whole foods, eliminates processed foods, sugars, and other man-made foods such as hydrogenated oils, and encourages ample vegetable intake for essential nutrients. The anti-inflammatory diet therefore promotes simpler and easier digestion and offers less insult on the body by reducing intake of toxins and other difficult to digest foods. If the blood and lymph are properly supplied and difficult to digest or assimilate foods are eliminated, cellular function, or in other words, metabolism, improves. Therefore the body is supported in such a way as to facilitate cellular regeneration and not cellular degeneration, which may promote disease.

After the success of her first book, Dr. Black follows up with even more information, recipes, and tips to minimize or prevent inflammation by changing your diet. As stress and emotional issues are connected to inflammation, she encourages people to adopt an Anti-Inflammatory Lifestyle (AIL) that includes exercise and lifestyle suggestions. The first part of the book uses the latest research to explain the benefits of the anti-inflammatory diet, detailing the science behind the recipes. Then, she reveals the basics of cooking to reduce inflammation. She gives the low-down on using different kinds of oil, sweeteners, and substitutions, and she includes a resource list on where to get certain foods, a grocery list of food you should have in your kitchen, and charts of foods to eat chart and foods to avoid. (Leading up to publication these charts and perhaps a daily recipe will be available as downloads, after publication they will be part of a smart phone app).

The second half of the book contains 150 recipes, many of which can be used as templates for even greater meals. Dr. Black and her two daughters prepared and tested all the recipes, using organic and nutrient-rich foods, eliminating common allergenic foods, and reducing the intake of pesticides and hormones—all of which help to build stronger, healthier, healing bodies. The author offers substitution suggestions and includes a full nutrition analysis with each of the recipes. Icons identify recipes that are responsive to dietary restrictions, i.e., vegan, gluten-free, dairy free, etc.

Whether you're ready for breakfast or dessert, Dr. Black has a delicious recipe for you to use and share with your family and friends so that you can live healthy, inflammation-free lifestyles.

Product Details

ISBN-13:	9780897936217
Publisher:	Turner Publishing Company
Publication date:	12/18/2012
Pages:	312
Product dimensions:	6.10(w) x 9.00(h) x 0.90(d)

About the Author

Dr. Jessica Black graduated from the National College of Naturopathic Medicine where she obtained her medical training. She attended Cardinal Stritch Universityprior to her medical studies and graduated cum laude with a bachelor of arts. In 2006, Dr. Black published The Anti-Inflammation Diet and Recipe Book after working on perfecting her recipes and selling locally for a couple of years. In 2010, she co-authored Living with Crohn’s and Colitis; A Comprehensive Naturopathic Guide to Health and Wellness with Dede Cummings.
Dr. Black and her husband, Dr. Jason Black, enjoy dividing their time between their two Oregon clinic locations offering family healthcare to Multnomah, Yamhill, and surrounding counties. She specializes in women’s medicine including natural hormone balancing for menopause and childhood wellness including chronic asthma and acute and chronic illness in children.
Dr. Black also acts as the naturopathic advisor for MamaBaby Haiti, a non-profit organization providing birthing and pediatric care to people of Haiti. Dr. Black and her husband co-founded Herb Fusion in 2011 and are working on a line of specialized products for improving the health of their patients and families. She enjoys spending time with her husband and two beautiful spirited daughters in addition to celebrating food and drink creations with friends and family.

Table of Contents

Introduction 1

Health Paradigm: Treat Symptoms or Treat People? 2

What Is Naturopathic Medicine? 3

Part 1 Inflammation and Wellness 5

Chapter 1 What Is Inflammation and Why Do You Need to Reduce It? 6

Inflammation: An Overview 6

Inflammation at the Cellular Level (A Discussion for the Science Buff) 8

Why Do you Need to Reduce Inflammation? 9

Are You at Risk for Chronic Inflammation? 11

Testing for Inflammation 12

Red Flags 14

Chapter 2 Addressing the Dietary Triggers of Inflammation 15

Glycemic Index 15

Healthy and Unhealthy Fats 16

Food Additives 18

Food Allergies and the Importance of a Healthy Digestive Tract 19

Food Intolerances or Sensitivities 21

The Anti-Inflammation Diet: Food Choices for Reducing Inflammation 22

Foods to Include and Foods to Avoid on the AI Diet 24

More Dietary Do's and Don'ts for Reducing Inflammation 26

Breaking the Rules: How to Cheat 31

Tips for Eating Out 32

Chapter 3 Addressing Other Inflammatory Triggers 34

Exercise Regularly 34

Manage Stress 36

Ger Good Sleep 37

Reduce Exposure to Environmental Toxins 39

Reduce Exposure to Mercury and Other Heavy Metals 41

Take Care of Your Teeth and Gums 42

Tend to Injuries and Infections 42

Learn About Possible Genetic Factors 43

Be Aware of Potential Fetal Exposures 43

Take Nutritional Supplements as Needed 44

Chapter 4 Focusing on Wellness: An Action Plan 45

Promoting Wellness for Your Children 45

Promoting Wellness for Yourself: A Three-Month Plan 51

Part 11 Anti-Inflammation Recipes 57

Chapter 5 Helpful Tips for Anti-Inflammation Cooking 58

Be Prepared and Don't Be Afraid 58

Navigating Food Choices 59

Food Items to Keep on Hand/Shopping List 61

Making Healthy Eating Easier 62

Measurement Conversion Charts 65

Recipes*

Appetizers, Side Dishes 66

Salads 81

Dips, Spreads, and Sauces 100

Breads, Muffins, Crackers 122

Breakfast 133

Smoothies 148

Beverages 157

Fermented Foods 169

Entrees 181

Grains 218

Legumes 220

Soups, Stocks, and Broths 223

Sweet Things 236

Sandwiches 259

Lunch Ideas for Kids 261

Conclusion 263

Notes 264

Appendix A Diet and Treatment Strategies for Common Ailments 269

Appendix B Substitutions Chart 276

Appendix C Solid Food Introduction Chart 279

Resources 282

Index 286

* Detailed recipe listings for each section are given on these pages.

Editorial Reviews

"Dr. Black’s pioneering work on the benefits of an anti-inflammation nutrition regimen for patients is powerful and important over a decade after it first appeared. Her constantly updated insights, recommendations and wonderful clinical savvy are on every page."
— Dr. David Schleich, PhD, President of National College of Natural Medicine

"...If you are looking for a book that you can recommend to patients with recipes that are dairy and wheat free, emphasizing whole grains, and either vegetarian, vegan or easily adaptable, this is the book... Thank you Dr. Black for writing this extremely useful book."
— Doni Wilson ND, President of New York Association of Naturopathic Physicians

"I highly recommend this book to any health-care practitioner or any patient. It is essential to the integrative approach to healing!"
— Dushyant Viswanathan, MD, Integrative Internist, Medical Director of The Columbia Center for Integrative Medicine

From the Publisher