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The Inflammation-Free Diet Plan Hardcover – January 9, 2006
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From the Back Cover
Praise for The Inflammation-Free Diet Plan
"Cellular inflammation is the basis for all the most common degenerative diseases that plague the majority of our population. The Inflammation-Free Diet shows you exactly how to prevent--and even reverse--this deadly process."
--Christiane Northrup, M.D., author of Mother-Daughter Wisdom, The Wisdom of Menopause, and Women's Bodies, Women's Wisdom
"Inflammation contributes to more pain, disease, and disability than any other condition. Unfortunately, many people unwittingly eat foods that greatly contribute to inflammation. This useful book explains how to eat to remain inflammation-free and healthy."
--Susan M. Lark, M.D., author of Fibroid Tumors & Endometriosis Self Help Book and The Lark Letter newsletter
"Just what the doctor ordered! When it comes to making the latest research practical and delicious, Monica Reinagel's Inflammation-Free Diet is a healing prescription you can't beat!"
--Ann Louise Gittleman, Ph.D., author of The Fat Flush Plan and Before the Change
The Inflammation-Free Diet Plan arms you with a program that will keep excessive inflammation from ruining your health. Based on the latest scientific research, it gives you the tools you need to:
- Achieve your ideal weight--without fad dieting
- Reduce pain and allergies
- Slow the aging process--inside and out
- Dramatically reduce your risk for dozens of serious medical problems
Don't let this silent enemy sabotage your health. Protect your health today with The Inflammation-Free Diet Plan.
The Inflammation-Free Diet Plan will help you achieve your ideal weight--without fad dieting--while also reducing pain and allergies, slowing the aging process, and dramatically reducing your risk for dozens of medical problems. This flexible, easy-to-follow program is the ideal nutritional solution for every member of your family.
New findings about the health dangers of chronic low-grade inflammation have been dominating the headlines. This silent enemy quietly attacks your cells, blood vessels, and organs, often without a single symptom. Ultimately, the damage may lead to a host of serious problems, including diabetes, arthritis, osteoporosis, heart disease, Alzheimer's, and cancer. The aging effects of inflammation are especially visible on the skin, causing lines and wrinkles.
Experts now agree that an anti-inflammatory diet is the best way to manage your weight, improve your health and appearance, and prevent disease. And that's where The Inflammation-Free Diet Plan comes in.
At the heart of the program is the revolutionary IF Rating system that, for the first time, tells you the inflammatory or anti-inflammatory effects of all the foods you eat. The IF Rating integrates more than twenty different nutritional factors, including essential fatty acids, glycemic index, vitamins, minerals, antioxidants, and anti-inflammatory compounds into a single rating that guides your food choices for the day.
You no longer have to worry about choosing the right types of carbs or fats, or even counting calories--the IF Rating combines all those factors into a simple, holistic system for healthy eating! And unlike other programs that focus only on carbohydrates or fats, the IF Rating system also shows you which proteins are healthy and which provoke inflammation.
It all adds up to a uniquely healthful, easy-to-follow diet plan that fights illness and promotes weight loss. The Inflammation-Free Diet Plan gives you:
- IF Ratings for more than 1,500 common foods, listed both alphabetically and by categories, such as "Cereal" and "Meat"
- Self-assessments for measuring your level of systemic inflammation
- A choice of three customizable eating plans: Preventative/Maintenance, Therapeutic, and Reduced-Calorie
- Three weeks worth of daily meal plans and dozens of delicious anti-inflammatory recipes
With The Inflammation-Free Diet Plan, you'll learn how to stop the silent enemy in its tracks and get started on the road to a longer, healthier, more vibrant life--today.
About the Author
Monica Reinagel is the chief nutritionist and host of NutritionData.com, the internet’s leading source for nutrition information and tools, and an editorial partner with the award-winning food and cooking website, Epicurious.com. Monica’s blog on NutritionData.com is seen by more than 1 million viewers every month, and her biweekly e-letter goes out to a rapidly growing list of subscribers.
Consulting editor Julius Torelli, M.D., is the medical director of the Integrative Cardiology Center in High Point, North Carolina. A board-certified clinical cardiologist and internist, he is a Fellow of the American College of Cardiology and author of Beyond Cholesterol.
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Top customer reviews
I have been systematically adding anti-inflammatory supplements and food to the diet. I've been on this diet for six months now and the turn around in my health has been remarkable. If you have any medical condition, you need to get rid of the inflammation because it stops healing. Once you stop the inflammation, the speed of recovery astonishes all my doctors.
Each supplement or food may have very specific effects.There is not articulated very clearly in the book. But this information is found in the literature devoted to that supplement. For example, turmeric is famous as a pain killer. It also helps balance blood glucose. I'll vouch for the stuff.
The anti-inflammatory compound isn't always fragile. For example, fresh garlic is powerful but so is powdered garlic.
Usually, nutritional benefits take a while ( a few days to a year) before there is noticeable effect. But there are exceptions. Turmeric has been documented to improve blood glucose levels after only one hour. (I agree, this one is fast acting).
The list is very long but it's doesn't even come close to covering all the foods with medicinal value.
What's the biggest value from reading this book? You know how much to add to your diet so it will have impact. After reading the section on the chili peppers, I started eating 3-4 per meal, more than enough to counteract the negative effect of everything else in my diet for the day. About 2-3 days afterwards I lost my craving for junk food; including chocolate. Was it the chili peppers? I dunno. I'm eating a lot of anti-inflammatory foods now. Information like this would be a fabulous addition to the book.
Since I have 5 medical conditions that cause inflammation, I do excessive things like put a whole head of garlic plus lots of red peppers and ginger when I cook. Since that time, I have:
Reduced arthritis pain using turmeric supplements.
Improved my HDL to LDL ratio using fish oil (yup, fish oil is anti-inflammatory - a powerful one)
Lost my cravings for junk food. I don't know what caused this but I've stopped eating compulsively. Chocolate is not longer a compulsion, it's an indulgence.
I get hungry - one of my medications was killing my appetite but I became hungry again after I started this diet. I switched from eating junk to healthy.
I look much healthier - rosy cheeks. I used to look gaunt and prematurely aged due to recent illness.
My skin looks hydrated (I do drink a lot of water) and plumper. I looked around for some deep wrinkles and they are gone. I am not wrinkle-free but I don't look prematurely aged. I cornered a friend and she fessed up. I look younger. It's as if the anti-inflammatories had switched on my own natural collagen production.
Update: May 5, 2017
It turns out vitamin C is required for collagen production and I supplemented with 4 gms per day. Then I started taking some collagen supplements (trying to fix thinning discs in my back) and bumped up my vitamin C to 6 gms per day for other reasons. My back started healing at an unseemly rate and the skin on the back of my hands started unwrinkling too. I've tried stuff like this before and never had any results to speak of. What's different? I never did all this at the same time, the anti-inflammatories to promote healing, supplementing with collagen and I've never taken vitamin C at 6 gms properly (you have take one gram at a time, it's all that your body can assimilate).
It's true! The anti-inflammatory diet can erase *premature* wrinkles! Two other medical sources confirms this. But other (more crucial I guess) systems tend to show progress before the skin. I'm guessing you won't see it happen until you're ready for hard core Szchewan hot. But this is a good way to test if you are taking enough anti-inflammatories. Erasing wrinkles is "hard", once they start to disappear, you've put enough in your food and don't need to increase the amounts anymore. Just keep going. Or you can get the blood test for C reactive protein. Watching your wrinkles disappear is way more fun!
These are the things I notice. I'm wondering if this diet is behind the improvements in my brain: better recall, better concentration, more connected thinking. My sleep has improved but that might be the medications. But all this might be recovery from my illness.
My allergies seem improved - less sneezing, less eczema.
My energy level is higher. It's not an amazing change but it's definitely there. I'll take it.
Of course, I do other things that probably help. For example, I take special vitamin supplements formulated for people with mental conditions like ADHD (you don't want to take these unless you have one of the target conditions - it's over $100 per month).
My doctors have remarked "Your results with anti-inflammatories and supplements is simply remarkable". They don't see astonishing improvements in other patients who have tried similar approaches. I'm not sure what I'm doing right, but all the improvements fell into place when I started the anti inflammatory diet.
I've done many things to improve my health but this one is so easy. I just add a lot more of my favorite spices then I add some others which are almost undetectable. My cooking hasn't changed very much.
Some new foods that I have added to my diet recently also increase my daily IF: beet greens, cod liver oil pills (incredibly high IF), Brazil nuts (great source of selenium), and I am cooking with a lot more spices now. Almost all spices have a high IF which makes it easy to increase my daily IF value.
For now I am using cod liver oil pills each night to increase my daily IF as I get used to modifying my diet. Changing a few oils here and there, using a variety of beans in my cooking, and adding more onions and garlic to foods is a good start.
Note: Some people are going to find that they feel worse following this (or any) diet modification. If that is the case, you have most likely added a food to your diet that you are sensitive (or allergic) to. Add new foods slowly so you will know what could be the cause, and then remove that food from your diet and see how you feel. Everyone is different, and just because you eat a food regularly doesn't mean that you are not sensitive to it.
declares that IF factor on another website is not complete and hers is more complete. The IF data table she set up is NOT as complete as the website she was talking about being incomplete:in fact, hers is also missing some foods and not as complete as the website she is talking about. In fact, there could only be a few pages but repetition, disorganization, and wordings fill up unnecessarily pages.Please don't waste your time buying this book.
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I did glimpse inside. Packed with what duped big pharma M.D.Read more