Dear Friend,

I recently made a disturbing discovery about farm-raised salmon, which is the kind you find at most grocery stores and restaurants. We’ve all heard that salmon is one of nature’s super foods. It’s full of wonderful omega-3 fatty acids that keep our hearts, brains, joints, and skin supple and youthful. I eat salmon at least twice a week--my personal favorite is wild-caught sockeye salmon from Alaska.

But almost all of the salmon sold today is farm-raised. Farm-raised salmon contains about the same amount of omega-3 fats as wild-caught salmon. But it also contains extremely high levels of a highly inflammatory compound called arachidonic acid. In fact, the inflammatory effect of the arachidonic acid in farm-raised salmon more than cancels out the anti-inflammatory benefits of the omega-3 fats it contains. That’s right: Unless you are eating wild-caught salmon, you are better off not eating salmon at all. If you have trouble finding wild-caught salmon where you live, you can order my favorite brand here.

This discovery about farm-raised salmon is just one of the many revelations in an important new book called The Inflammation Free Diet Plan by Monica Reinagel. The book introduces a truly helpful new tool called the IF Rating system, which is a scientific method of determining the inflammatory or anti-inflammatory effects of the foods you eat.

I’ve written to you before about the link between inflammation and today’s most common diseases. In fact, I believe that chronic, low-level inflammation contributes to more pain, disease, and disability than any other condition. Unfortunately, many people unwittingly eat a diet that greatly contributes to inflammation.

That’s why I think the IF Rating system qualifies as one of the most important new developments in nutritional science. No matter what your current dietary regimen, the IF Rating system will help you eat a healthier, anti-inflammatory diet.

The Inflammation Free Diet Plan includes IF Ratings for over 1,600 common foods. For example, you will see that 3 oz. of Alaskan sockeye salmon has an excellent IF Rating of +518 while 3 oz. of farm-raised salmon has a negative IF Rating of -180!

You’ll also learn:

  • How this anti-inflammatory diet can help you lose weight, erase lines and wrinkles, and age-proof your body.

  • Which “health” foods may actually contribute to inflammation, aging, and disease.

  • How to balance the effects of inflammatory foods with anti-inflammatory foods.

  • How to create delicious anti-inflammatory recipes and meals that everyone in your family will enjoy.

I highly recommend that you add this book to your health library and keep it handy for reference. There is simply no other source for this important information. The book is available from Amazon.com or any retail book seller. (At last check, Amazon had the best price.) Plus, as a special gift for my readers, the publisher has created a Pocket Guide to IF Ratings, which you can find in our Subscriber Center. Click here to log on (the password is in your January issue). Tuck this helpful guide into your wallet for easy reference when you are shopping or out to eat.

Wishing you the best in health and happiness,


Susan M. Lark, M.D.

P.S. If you are a Lark Letter subscriber, I’m sure you read Monica’s article in my January issue. I know you will find her article extremely interesting. Unfortunately, there wasn’t room to include the wonderful anti-inflammatory recipe that Monica sent along. So, I’ve included it below. Enjoy! (If you would like to receive The Lark Letter, you can subscribe here.)

Spinach dill soup
(From The Inflammation Free Diet Plan, by Monica Reinagel)
4 servings

This is a lighter and brighter tasting variation on traditional cream-thickened spinach soups. It can be made ahead and reheated before serving.

1 tablespoon olive oil
3 cloves garlic, minced
1 pound fresh spinach
2 cups chicken stock
1 cup diced cooked potato
1/4 cup chopped fresh dill
1/2 teaspoon salt
1/2 teaspoon ground pepper

  1. Heat oil in large skillet over medium heat. Add garlic and cook briefly, about 1 minute. Add spinach and increase heat to high, tossing spinach until very soft, about 5 minutes.
  2. Transfer spinach mixture to food processor or blender and add broth. Puree until very smooth.
  3. Add potato, dill, salt, and pepper. Puree briefly, just until smooth. Add water if needed to achieve desired consistency.
  4. If necessary, return soup to pot and heat to serving temperature.
    5.

Nutritional information per serving
IF Rating: 406 (What does this mean?)
Fat (g): 4
Carbohydrate (g): 8

Recipe is excerpted from The Inflammation Free Diet Plan: The Scientific Way to Lose Weight, Banish Pain, Prevent Disease, and Slow Aging. Copyright Monica Reinagel and Lynn Sonberg Book Associates, 2006.

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Dr. Susan Lark
7811 Montrose Road
Potomac, MD 20854-3394