The Anti-Inflammatory Diet

Health and Wealth

Hey everyone and welcome back for another informative blog post. Today we are going to be talking about the anti-inflammatory diet and some of the many benefits it holds. As always consult with your doctor or trusted physician before making any major changes in your diet and always as questions if you have a preexisting condition.

To learn more about inflammation please check out

Jumping right in some of the many benefits of the anti-inflammatory diet include:

help with managing stress, may balance blood sugar, may help lower blood pressure, and it’s high in antioxidants

Stay away from ultra-processed foods, which include just about anything that comes in a package like microwaveable dinners, hot dogs, chicken nuggets, dehydrated soups, baked goods, sugary cereals, processed meats, biscuits, and sauces.

Healthy eating tips:

Avoid dietary triggers: gluten, nightshades, dairy etc

Eat breakfast everyday: Eat something before 10 am and always include protein and healthy fats

Push carbs / Grains: During lunch and dinner is the best time rush carbs too much sugar early in the day will raise your blood sugar faster

Diet and Serving Sizes: (Serving sizes may vary with persons weight, height, and previous health issues)

Vegetables – 4 to 8 servings per day

Lightly cooked leafy greens ( spinach, collard greens, kale, Swiss chard) cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, cauliflower) carrots, beets, onions, peas, squashes, sea vegetables, and washed raw salad greens

Fruits – 3 to 4 servings per day

Raspberries, blueberries, figs, strawberries, peaches, oranges, pink grapefruit, red grapes, pears, apples, kiwis, mango, pineapple, plums

Whole and Cracked Grains/ Pasta (al dente)- Eat later in the day ( Always pair your grains with protein and / or fat)

Brown rice, basmati rice, wild rice, buckwheat, groats, barley, quinoa, steel-cut oats, amaranth, organic pasta, rice noodles, and part whole wheat and buckwheat noodles (udon and soba)

Sources of Protein- 3x a day

Organic cheese and yogurt or plant based, free range eggs, wild fish, free range grass fed beef, wild game, tofu, tempeh, and edamame. soy products such as tofu, tempeh, edamame, lentils, chickpeas, peanuts, almonds, spirulina ( avoid soy milk )

Fish & Seafood- 2 to 6 servings per week

Wild alaskan salmon, herring, sardines, black cod

Healthy Fats

While cooking use extra virgin olive oil and coconut oil. Ghee in place of butter. Nuts (walnuts), avocados and seeds (hemp, chia, ground flax), sunflower)

Cooked Mushrooms

Shiitake, maitake, oyster mushrooms, portobello

Herbs & Spices Abundant

Turmeric + black pepper, ginger, garlic, chili peppers, basil, cinnamon, rosemary, thyme, fenugreek, fennel, garam, masala, and other curry blends

Supplements Daily

Multi vitamin, Vitamin C, Molecularly distilled fish oil, Vitamin D3, Spirulina, Turmeric

Healthy Sweets- In moderation

Fresh fruit, unsweetened fried fruit, dark chocolate (70% cacao), fruit sorbet

Sample Menu:

Option 1:

Breakfast- Green smoothie ( 1 large banana, 1 cup of kale, 1 cup almond milk, 1/4 ripe avocado, 1 tbsp chia seeds, 2 tbsp honey, 1 cup of ice)

Lunch- Hummus + greek salad

Dinner- Garlic butter roasted salmon with potatoes and asparagus

Snacks- Walnuts / Pears

Option 2:

Breakfast- 1 cup low fat Greek yogurt with 1/4 cup fresh cherries and 3 tbsp chopped walnuts

Lunch- Peanut zucchini noodle salad with chicken – 1 clementine

Dinner- Stuffed sweet potato with hummus dressing

Snacks- Apples / Roasted Almonds

Check back later for more information. If you have any questions please let me know.


Question of The day

Health and Wealth

Do You Need to Detox/Cleanse?

Take this Self-Assessment Quiz!

Read each question and give yourself one point for every yes answer.

Do you crave sweets, bread, pasta, white rice, and potatoes?

Do you eat processed foods (TV dinners, lunch meats, bacon, canned soup, snack bars) or fast foods at least three times a week?

Do you drink caffeinated beverages like coffee and tea more than twice daily?

Do you drink diet sodas or use artificial sweeteners at least once a day?

Do you sleep less than eight hours per day?

Do you drink less than 64 ounces of good, clean water daily?

Are you very sensitive to smoke, chemicals, or fumes in the environment?

Have you ever taken birth control pills or other estrogens, such as hormone replacement therapy?

Do you have frequent yeast infections?

Do you have “silver” dental fillings?

Do you use commercial household cleaners, cosmetics, or deodorants?

Do you eat non-organic vegetables, fruits, or meat?

Have you ever smoked or been exposed to secondhand smoke?

Do you feel tired, fatigued, or sluggish throughout the day?

Do you have difficulty concentrating or focusing?

Do you suffer bloating, indigestion, or frequent gas after eating?

Do you get more than two colds or the flu per year?

Do you have reoccurring congestion, sinus issues, or postnasal drip?

Do you sometimes notice you have bad breath, a coated tongue, or strong-smelling urine?

Do you have puffy eyes or dark circles under your eyes?

Are you often sad or depressed?

Do you have acne, breakouts, rashes, or hives?

Do you have less than one bowel movement per day and/or get constipated occasionally?

Do you have insomnia or trouble getting restful sleep?

Do you get blurred vision or itchy, burning eyes?

The higher your score, the greater the potential toxic burden you may be carrying, and the more you may benefit from a juice or smoothie cleanse.

If you scored 20 or higher, you would significantly benefit from detoxifying your body, leading to weight loss and improved health and vitality. It is strongly recommended that you look into different ways to detoxify the body.

If you scored between 5 and 19: You will likely benefit from a detoxification program for improved health and vitality.

If you scored below 5: You might be free of toxins and healthy.

Ask A Nutritionist

Health and Wealth

Hey everyone, welcome back here today with my mom asking her 7 questions I have always wanted to ask. Please remember these are her opinions and what she has learned in her training.

Here’s Ask A Nutritionist

by Gabby & Mom (Carole)

  1. What is clean eating?

Some people believe it is a fad, that avoiding processed foods and eating only whole foods (unprocessed and unrefined) will offer certain benefits. Eating clean for some also excludes gluten, some grains, and dairy products; it also advocates using foods in its most natural state (Raw), now known as Raw foodism.

2. Why do people think they need dairy? Any replacements?

The general consensus in nutritional research is that diary is not necessary for most diets for optimal health, however mostly because of the way we were raised believes it is the easiest way to get the calcium, vitamin D, and protein the body needs. Numbers and taste are what some people look for when thinking about what can replace milk; in one cup of milk, there is approx. 149 calories, which breaks down to 8 grams of protein, and 8grams of fat. Alternatives such as Almond milk has approx. 39 calories, 1 gram of protein, and 2.5 g of fat. Soy Milk, with as much protein as whole milk, is also another choice recommended. Coconut milk used in cooking is most countries, is also very popular. Other options are rice, hemp, oat flax, cashew, and even tiger nut milk (not a nut but an edible tuber used for centuries in some ancient cultures).

3. How much should you eat in a day?

This is always the question of every generation. Growing up, we were told three meals a day, for healthy bones, then came counting calories which you consume according to your age, height, etc., so many factors including what medications you take. Then six small meals with two snacks! So what is an optimal meal? The science behind it has to do with metabolism, the thermic effect of food. So for all intended purposes, let your body direct your need for food. Eating correctly may help prevent many diseases of the body. So seek a certified nutritionist, keep a diary of what you eat, and when, that will also help you to understand what works best for you.

4. Can you eat too many fruits and vegetables? 

I want to scream no….. but in fact, you can. It is like a cake. Too much of a good thing can affect your health. You will have to take a considerable amount to see any ill effects seriously, but it is still not recommended. It is highly suggested that you have no more than 2 cups of fruit per day for your nutritional needs. Calorie wise certain starchy vegetables(such as potatoes, yams, corn, and beans) are harder to overeat, but for the other, go for it.

5. How much is too much caffeine? Any replacements?

According to the Mayo Clinic, up to 400 mg (4 cups) of caffeine, a day appears to be safe for a most healthy adult.  There are so many replacements, and it is easier to google than to try and name them all. I like a lovely Chai tea; I read about Golden milk, a very refreshing blend of ginger, cinnamon, turmeric, and black pepper.

6. Are fermented foods good for your heart?

 There are hot health topics, and the results of the research have been promising. From reading the Healthline and what I have learned, it contains beneficial probiotics that can improve digestion, immunity, and even weight loss. The bacteria in our gut are essential for our health. Foods such as Sauerkraut, kimchi the refrigerated kind in-store have more probiotics, but there are many recipes online to make your own. Kefir, a fermented milk drink, is a drinkable yogurt full of calcium and probiotics, great for folks with lactose intolerance. Kombucha, Miso, and Tempeh are others to name a few. Please do your research.

7. Is meat essential?

I am not sure I am equipped to answer this question; I recently read an article entitled Meat: good or bad written by Dr. Spritzler; the paper looked at the health benefits and potential risks of eating Meat. As a ‘vegan in training’ for almost 20 years, I will ask you to do your research and find what works best for you. It was a choice that worked best for me. From low iron to dizzy spells, there are plenty of iron replacements.