This Way of Eating Changed My Life—and It Can Change Yours Too

If you’ve been following me for any amount of time, you’ve probably seen me shouting from the rooftops about the importance of eating an anti-inflammatory diet. Throughout my time practicing as a Registered Dietitian in a clinical setting, I’ve seen firsthand the long-term effects of a highly inflammatory diet and lifestyle: chronic heart disease, metabolic disease, lack of mobility at an early age, and many other conditions.

With every patient I worked with, my primary goal was to get them on the path to eating an anti-inflammatory diet. Although some damage is irreparable, I often think people give up on themselves without realizing how much control they have over their health. Even making 1-2 small, positive changes a day can change the trajectory of your health.

What is an “inflammatory” diet?

Let’s start at the beginning, because I think this type of education surrounding nutrition is severely lacking.

When I use the term “inflammation”, I’m referring to foods and beverages that cause spikes in your blood sugar, which in turn cause your body to release free radicals (molecules that damage your cells), and put further oxidative stress on your organs. These are the main culprits in the Standard American Diet:

• Ultra-processed foods (think sweetened yogurt, cereal, plant-based meats) 
• Refined carbohydrates
• Fried foods 
• Artificial sweeteners, preservatives and additives
• Alcohol
• For some people, gluten and/or dairy can be inflammatory

When we consume these types of foods, we set off a chain reaction of inflammation in our bodies. Over time, our bodies become less resilient and we eventually start to see the negative effects that chronic inflammation can have.

It can be difficult for some people to make the connection between their highly inflammatory diet and symptoms like brain fog, fatigue, changes to the skin or hair, and even mood changes. The symptoms that I’ve seen patients experience from this type of diet are so vast, and it’s nearly impossible to list every single symptom. For this reason, changing the diet is the first place I encourage people to start! Once your diet is cleaned up, it can be more easily eliminated as a cause of these symptoms.

For some people, gluten and/or dairy can cause inflammatory reactions. It’s important to discuss the difference between an intolerance or an allergy to eating dairy products. Lactose intolerance happens when your body doesn’t produce enough of an enzyme called lactase to properly digest dairy. An intolerance typically manifests as digestive issues like diarrhea, nausea, abdominal cramping, bloating or gas. An allergic reaction to consuming dairy causes wheezing, hives, vomiting, swelling, watery eyes, runny nose, and in some cases an anaphylactic response.

What does an anti-inflammatory diet look like?

My approach to an anti-inflammatory diet is focusing on eating whole foods that are as close to their natural source as possible. For example:

• Pasture-raised meat and eggs
• Seasonal fruits and vegetables 
• Whole grains like quinoa, corn, and rice
• Extra virgin olive oil, avocado oil or coconut oil and butter
• Unrefined flours like almond, coconut and brown rice 

Many people often become overwhelmed with the idea of cutting out all of the foods they’re used to eating, so I encourage you to look at it with a new perspective. Instead, focus on what you’re adding to your diet: fresh fruits and vegetables, high quality meat, and healthy sources of fats. When you focus on the addition of what’s good for you, it will naturally begin to crowd out those inflammatory foods.

This feeling of overwhelm is the exact reason I created the Meal Plan Membership. I’m here to take the stress out of meal planning and grocery shopping by providing a weekly meal plan including full recipes and a grocery list for less than $9/week! 

Eating an anti-inflammatory diet doesn’t have to be boring and you don’t have to eat chicken, rice and broccoli on repeat! Keep the kitchen fresh and interesting with a wide variety of meals to suit your tastes. Here are some anti-inflammatory recipes my members have been loving lately:

• One Pot Chickpea & Broccoli Curry
• Kale & Mushroom Egg Muffins
• Maple Ginger Stir Fry Bowl
• Coconut Cod Tacos

Enrollment only opens 4 times a year, and you can add yourself to the waitlist here.