A breakthrough in the treatment of inflammation with nutrition tips and food ratings Inflammation is well known as the cause of many ills, from wrinkles to weight gain to arthritis. This book ranks 1,500 foods by their Inflammation Factor, provides three weeks of easy-to-follow meal plans, and includes high-IF recipes. It explains the difference between good and bad proteins and offers eating tips that can reduce inflammation. List of Tables and Figures v Foreword by Julius Torelli, M.D. vii Acknowledgments xi Introduction: Do You Need to Read This Book? xiii CHAPTER 1 The Silent Enemy: Determining Your Risk 1 Why Excessive Inflammation Is So Common 3 Who Is at Risk 5 What You Can Do to Fight Inflammation 10 CHAPTER 2 How the Foods You Eat Affect Inflammation 17 How the IF Rating Is Calculated 18 What the IF Ratings Reveal 27 Frequently Asked Questions About the Ratings 41 CHAPTER 3 Reducing Inflammation in Your Body 47 Inflammation Self-Assessment 48 Customizing Your Inflammation-Free Diet 51 Planning Your Meals 55 Evaluating and Revising Recipes 59 Meal Plans for the Inflammation-Free Diet 62 Recipes for the Inflammation-Free Diet 88 CHAPTER 4 The IF Rating Tables 135 How to Use the Tables 135 IF Ratings: A to Z 137 IF Ratings by Category 218 Selected References 273 Index 277