The Inflammation Spectrum, page 30
olive oils, 64, 97, 98, 99, 116, 262
omega-3 fatty acids, 66, 88
omega-6 fatty acids, 75, 88
“one thing that finally helped,” the fallacy of believing in, 14–15
onions, 70, 264
“optimism gene,” 158
oranges, 114, 260, 262
oregano, 117
organic meat/poultry, 110
organics, prioritizing, 112–13
organ meats, 79
orthorexia, 30
osteoarthritis, 75
osteoporosis, 87
ostrich, 110
outside, using natural products, 151
oxalates, 259, 264–65, 280, 283
oysters, 109
palm oil, 66
palm shortening, 99, 116
pancreas, 24, 33, 115
Pan-Seared Flounder with Kohlrabi, Carrot, and Apple Slaw, 237–38
Pan-Seared Salmon on Bitter Greens with Sweet Cherries, 208–9
papayas, 114
paprika, 104, 275
Parkinson’s disease, 66
parsley, 70, 117
passion fruit, 114
pasta, 88, 89
PCOS (polycystic ovary syndrome), 75
peanuts and peanut products, 59, 85, 99, 100, 260, 264, 275
peanut butter, 85, 275
Peanut Thai Dressing, 199–200
peas, 100, 112, 264
pecans, 85, 101, 274
peppercorn, 117
peppers, 60, 85, 87, 104, 262, 275
“perfect diet,” the fallacy of believing in the, 9
perimenopause, 73–74
pernicious anemia, 78
personality and bio-individuality, 17
personal life plan, 282–84
Pesto-Stuffed Chicken Breasts with Chunky Tomato Sauce, 209–10
pets and walking, the benefits of, 133
pharmaceutical drugs, side effects of, 4, 18
phosphatidylcholine, 67
phosphatidylserine, 67
phosphorus, 247
phytic acid/phytates, 60, 62, 63, 64, 87, 88, 99
pico de gallo, 105
pili nuts, 101, 112
pimientos, 104
pineapple, 114, 246, 262
pine nuts, 101
pinto beans, 59, 65, 85, 100, 271, 275
pistachios, 101, 274
plantains, 90, 102
plant-based cheese, milk, 93–94
plant-based protein, 111–12
plant-centric diet, adapting to a, 61, 62, 63
plant fats, 64
playing active game with kids, 133
plums/prunes, 262
PMS, 73, 75
polenta, 278
pollock, 109
pollutants, exposure to, 21
polyinflammation, 24, 25, 34
polyinflammation assessment (quiz), 49, 50, 51, 53
Polyinflammation Toolbox, 80–81
polyunsaturated fatty acids, 97
Poor Health score, 52, 52
poppy seeds, 101
pork, 110
positivity, the benefits of, 158, 159, 160
potatoes, 60, 85, 87, 103–4, 262, 275
Power Greens Smoothie, 222
prediabetes, 2, 33, 71, 88
pregnancy, 288
premature death, 131, 141
prescription drugs, 3–4, 6, 18–19, 20, 70
pressure cookers, the benefits of cooking with, 63–64, 65, 68, 275
proanthocyanidins, 72
probiotics, 69
processed foods, 95, 98, 100, 192, 260, 271
produce, 112–15
progesterone, 74
prolonged sitting, as inflammatory habit, 120, 131–33
Prosciutto Chips, Three Ways, 244
protease inhibitors, 87
protein, 108–11, 247, 271
protein powders, 100
psoriasis, 78
pterostilbene, 79
Pumper-Upper Treg Smoothie, 250
pumpkin, 103, 105
pumpkin seeds, 60, 85, 101
quail, 110
Quick Dal with Cauliflower Rice, 202
Quick Veggie Pickles, 244–45
quinoa, 57, 84, 87, 88, 89, 269, 278
rabbit, 110
radishes, 114
rainbow trout, 109
raspberries, 115
reactions to food or influences, measuring, 267–79, 272–73, 280
rebooting your body, 130
recipes, 192–255, 284
red beans, 100
red clover blossom, 70
red pepper flakes, 104
refined sugars, 94
Refreshing Adrenal-Balancing Iced Tea, 248–49
refried beans, 100
Reintegr8. See testing your old favorites
reintegration plan, 265–66, 273–79
Reintegration Test Worksheet, 272, 280, 280–81, 283
reishi mushrooms, 72
Rejuvenating Celery Juice, 248
repetitive thoughts, Stanford University study on, 158
resveratrol, 79
rheumatoid arthritis, 34, 75, 78, 103
rhubarb, 114, 115
riboflavin, 247
rice, 88, 89, 269, 278
rice bran oil, 98
Roasted Pork Chops with Olives and Grapes, 238–39
roasting, industrial seed oils, 100–101
rooibos tea, 75
root vegetables, 96, 102, 105
Root Vegetable Curry, 211
rosemary, 117
runny nose, 16
rutabaga, 100, 114
rye, 57, 84, 87, 88, 89, 264, 278
saccharin (Sweet’N Low), 95
sacha inchi, 101, 111
safflower oil, 98
safflower seeds, 101
sage, 117
salami, 260
salicylates, 259, 262, 280, 283
salmon, 74, 109, 260
Salmon, Beet, and Shaved Fennel Salad, 228–29
salsa, 105
sandwiches, 85, 89, 103, 203
saponins, 87
sardines, 74, 109
saturated fats, 28
sauerkraut, 68, 260, 264
Sausage-Stuffed Apples, 222–23
scallions, 114, 264
scallops, 109
schisandra powder, 75
scleroderma, 78
screen staring, as inflammatory habit, 120, 140–43
seafood, 108–9
sea salt, 117
sea vegetables, 74
seaweed, 114
sesame seeds, 60, 85, 101
sex drive (low), 33, 73, 116
Sex-Hormone Boosting Elixir, 250
shellfish, 260
showering, the benefits of vigorous scrubbing and using moisturizer, 176
shrimp, 109
Shrimp, Bacon, and Okra with Garlicky Cauliflower Grits, 224–25
Shrimp Cakes with Creamy Dilled Slaw, 229–30
silent autoimmunity, 78
“sitting is the new smoking,” 131
Sjögren’s syndrome, 75, 78
Skin-Brightening Lavender Tonic, 251
skin problems, 16, 32, 33, 34, 75, 85, 91, 103, 259, 260, 262, 267, 271
skipjack tuna, 109
sleeping more, the benefits of, 157–58
sleep problems, 268
slippery elm powder, 69
slip-ups, cheating on your dietary plan, 107–8, 161–62, 285–88
small intestinal bacterial overgrowth (SIBO), 68, 260
smoked meat products, 260
Smoked Salmon Salad, 203
snacks, 101, 113, 115, 121, 123, 125, 175, 213–18, 240–45, 270, 278–79, 284
Snack-Size Italian Meatballs, 245
snow peas, 100
soaking legumes, nuts and seeds, 63, 76, 118–19, 273, 274, 275
social isolation and/or social media addiction, as inflammatory habit, 121, 182–84
socializing and bio-individuality, 17
social life, the benefits of having a, 166
sodas, 95
sole, 109
Sole Water, 74
sorbitol (sugar alcohol), 264
South American–style “nachos,” 90
soy, 58, 59, 63, 64, 100, 264, 271, 275, 276
soybeans, 85, 99, 260
soybean oil, 84, 85, 98, 270
sparkling water, 97
spay day, 182
spelt, 57, 87, 88, 89, 264, 278
spices, 97, 117, 273, 275
Spiced Beef Burgers with Sweet-and-Sour Red Cabbage, 239–40
Spiced Mushroom and Veggie Hash with Sunshine Eggs, 197
spinach, 70, 112, 114, 260, 265
spinach pesto, 209
spirits (vodka, rum, whiskey, tequila), 279
spiritual practice, the benefits of, 135, 138–39, 190
spirulina, 70, 112, 251
sports, the benefits of joining in, 133, 163
sprouts (alfalfa, bean, broccoli, etc.), 114
squash, 87, 102, 114
squid (calamari), 109
standing desks, the benefits of, 132
star anise, 117
starchy vegetables, 100
starting doing something you used to love but stopped doing, the benefits of, 190
staying the course, 26, 107–8, 135, 153, 161–62, 169, 172–73, 179, 188, 285–88
Steak and Carrot Noodle Bowl with Chimichurri Sauce, 230–31
stepping down process, 29, 56, 57, 58, 84–85, 84–105
stevia, 58, 84, 95, 277
stomach pain, 16, 33, 69, 91, 263
stomach ulcers, 68
strawberries, 115, 260
stress, 21, 73, 75, 120, 159, 288
stress eating, 121, 174–77
stress tolerance and bio-individuality, 17
sucralose (Splenda), 95
sugar, 88, 277
sugar alcohols, 58, 84, 95, 264, 277
suicide, 2–3
sulforaphane, 70, 79
sulfur-containing vegetables, 70
sumac, 117
sunflower oil, 58, 84, 85, 98
sunflower seeds, 60, 85, 101
supplements, 65
sweeteners, added, the problem with, 58, 59, 84, 92, 94–97, 263, 269, 277, 279
sweeteners, hidden, 96
sweet potatoes, 90, 96, 100, 103, 104, 105, 265
Sweet Potato BLTs, 203–4
Sweet Potato Breakfast Skillet, 198
Sweet Potato–Date Smoothie, 225
Swiss chard, 114, 265
symptoms, after elimination phase, 259–65
symptoms, inflammation upstream from, 22
systemic lupus erythematosus, 78
systems medicine. See functional medicine
tamari, 276
tangelos, 115, 262
tangerines, 262
T-cell function, 79
teas, 60–61, 70, 75, 96, 97, 118, 262, 276
tempeh, 63, 64, 100, 111, 276
testing your old favorite foods and habits, 29–30, 60, 88, 108, 179, 191, 256–81
testosterone issues, 73
text neck, 141
Thai ginger, 254
Thai Peanut Dressing, 199–200
THC, 77
theater, the benefits of attending live, 143
thiamine, 247
thinking about the future, 179
thinning hair, 33
thyroid problems, 34, 73, 74
Thyroid-Boosting Smoothie, 249–50
tigernuts, 102
tilapia, 109
time-restricted feeding (TRF), 81
toast with avocado slices, 103
tobacco, 104
tofu, 64, 85, 100, 271, 276
tomatillos, 60, 104
tomatoes, 60, 85, 87, 103–4, 260, 262, 275
tomato sauce, 275
toolboxes, 8, 28, 29, 31, 51, 55, 56, 65–82, 83, 126, 127, 134, 144, 153, 162, 172, 178, 185, 246. See also Bio-Individual Inflammation Profile
“toxic” feeling, 70
toxin exposure, as inflammatory habit, 120, 149–52
tracks, 56–65. See also Core4; Elimin8
trans fats, 58
travel breaks, the benefits of taking, 132
Treg Pumper-Upper Smoothie, 250
triggers, inflammation downstream from, 22, 290
triggers for negativity, 160
triglycerides, 72, 73
Tropical Spice Juice, 246–47
tuna, 109
turkey, 110
turmeric, 76, 117, 152, 246
turnips, 100, 114
type 1 diabetes, 78
type 2 diabetes, 33, 71, 72, 88
USDA MyPlate, 85
valerian root, 67
vanilla bean, 117
vegetables
cooked vs. raw, 68
fermented, 68
FODMAPs and, 263
grains vs., 88
high-fiber, 73
nightshade, 60, 85, 87, 103–5, 114, 262, 271, 275
root, 96, 102, 105
sea, 74
starchy, 100
sulfur-containing, 70
vegetable chips, 90
vegetables chips, roasted, 102
vegetable oils, 58, 84, 85, 97, 98, 270
vegetable soup, 103
vegetarians and vegans, 61–65, 99, 111
Veggie-Avocado Mash Coconut Wraps, 232
venison, 110
vinegar, 260
vitamins, 79, 247
vitamin D, 74
vitamin K2, 79, 80
vitiligo, 78
volunteering, the benefits of, 139, 191
wakame, 74
Waldorf Salad Wrap, 204–5
walking, the benefits of, 127, 132–33, 143, 176
walnuts, 60, 85, 101, 260, 274
walnut butter, 274
watching a funny show, the benefits of, 177
water, 118, 177
water, retaining, 268
water chestnuts, 114, 262
water kefir, 68, 80
weak nails, 33
week-by-week walk-through, 107, 127–91
Weeknight Beef Pho, 212
weight problems, 4, 21, 32, 33, 54, 106, 130, 268
weight training, 134, 163
weighing yourself, the benefits of stopping, 145, 172, 188
wheat, 57, 84, 87, 88–89, 263, 264
whey, 91
white beans, 59, 85, 100, 271, 275
whitefish, 109
white sugar, 84, 94, 95
white tea, 60–61, 276
“wild-caught” fish, 66, 74, 99, 110
windows, opening, the benefits of, 151
wine, 260, 279
xenobiotics, 91
xylitol (sugar alcohol), 58, 95, 264, 277
yams, 96
yellowfin tuna, 109
yerba maté, 262
yogurt, 57, 64, 84, 91, 92–93, 93, 96, 260, 276, 277
Zone of False Wellness, 52, 52
zonulin (gut-lining protein), 26
Zucchini Hummus Cucumber Sushi Rolls, 218
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ABOUT DR. WILL COLE
Dr. Will Cole, DC, IFMCP, a leading functional medicine expert, graduated from Southern California University of Health Sciences. His extensive postdoctoral education and training is in functional medicine and clinical nutrition. Dr. Cole consults with people around the world via webcam at www.drwillcole.com and locally in Pittsburgh, Pennsylvania. He specializes in clinically investigating underlying factors of chronic disease and customizing health programs for thyroid issues, autoimmune conditions, hormonal dysfunctions, digestive disorders, and brain problems.
Dr. Cole was named one of the top fifty functional medicine and integrative doctors in the nation. A charismatic and popular TV guest, frequently called upon to offer advice on health issues, Dr. Cole is a national speaker on functional medicine topics and is a health expert and course instructor for MindBodyGreen and Goop, two of the largest wellness websites in the world, for which he has written hundreds of articles and led popular video classes. Dr. Cole has also written and been featured in popular articles for Vogue, Bustle, and Reader’s Digest.
Dr. Cole has also received extensive training in the biological sciences—anatomy, physiology, pathophysiology, epidemiology, histology, blood chemistry, neurology, and pharmacology—as well as conventional medical diagnosis, clinical nutrition, botanical medicine, and lifestyle counseling. He is committed to finding root causes rather than treating symptoms with drugs. His focus is to promote health and optimal function through natural, noninvasive methods such as nutritional therapy, herbs, supplements, stress management techniques, and lifestyle changes.
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Will Cole, The Inflammation Spectrum
