Inflammatory Foods 101- What You Need to Know

inflammatory foods

There is a lot of information on the internet about inflammation,  inflammatory foods, and how to eat that sometimes contradict each other. So, I thought I would put together some basic information on what it even means to be an inflammatory food, what foods are considered more inflammatory, and how you can protect yourself, and-or heal, from their adverse affects.

First, let me explain what an inflammatory food actually is – it’s when you consume a food and your body begins to attack that food and make antibodies. The antibodies then create inflammation to help centralize the area being affected by the foreign invaders and to help heal the area. Inflammation is a natural outcome of an immune response in the body. However, inflammation gone unchecked, such as in food sensitivities, can cause long term symptoms and health problems like asthma, heart disease, chronic headaches, digestive problems, pain and much more. Read More


7 Superfoods for Summer Menus

7 superfoods for summer menus

Entertaining and cooking outdoors is one of my favorite ways to show my friends a good time. Many people associate summer parties and barbecues with less healthful food options. But you can infuse a lot of nutritional density into your celebration by just knowing what’s at its best right now. Look for these 7 superfoods in season for summer and kick up the nutrition at all your summer get togethers.

7 Superfoods In Season for Summer

Blueberries: Blueberries are available from May through October. So they are at their peak now. Blueberries contain a type of flavonoid known as anthocyanins, which are responsible for giving foods like blueberries, cranberries, red cabbage and eggplants their iconic deep red, purple and blue hues. Anthocyanins are responsible for more than just the blueberry’s pretty blue color – they also contribute to the popular fruit’s numerous health benefits. This article from Medical News Today lists the many Read More


Phytonutrient Rich Foods- Using Colors to Guide You

phytonutrient rich foods

Phytonutrient-rich foods are an important part of any diet. So how do you know you are getting a variety of phytonutrients? Well, if you have ever heard someone use the term, “eat all the colors of the rainbow,” that pretty much sums it up. No, that statement is not just some hippy wu wu vegetarian thing to say. It actually has some scientific, evidence based substance behind it. You can take the “eat the rainbow” approach and that would certainly be an improvement over not trying at all. But if you want more information about phytonutrients, what they are, and Read More


Ketogenic Diet- An Objective Review

the ketogenic diet

The ketogenic diet seems to be on everyone’s minds and googling fingertips. This ultra-low-carb, high-fat, moderate-protein eating plan is gaining a great deal of traction on social media. If you search #keto on Instagram, you’ll get nearly two million posts in return.

So what’s all the rage? Is it another fad diet, or is there some solid, evidence based substance behind this diet that you can count on as a real nutrition lifestyle solution? I gave this diet a shot, a couple different times, to find out what it’s all about, how my body would like it, how nutritionally balanced it is, and how practical it would be in everyday life.

Introduction to the Ketogenic Diet

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. This is achieved by excluding high-carbohydrate foods such as starchy fruits and vegetables, bread, pasta, grains and sugar, while increasing the consumption of foods high in fat such as nuts, cream and butter, and fatty meats. This explains the diet’s current popularity. You basically force your body into a permanent fat burning state. Fat burning!! Sounds awesome, right? Maybe it is, but knowing where the diet came Read More


Edible Flowers You Can Find In Your Garden

edible flowers

When we think about foods for Spring, we often just think about the root, leaf, or stalk of the food. But there’s a lot of nutritional and medicinal value being overlooked in many varieties of edible flowers. Some flowers can be eaten, others can be mixed in with the herb they are attached to, and then there are others that work better as a tea or tonic.

This expands the argument for organic gardening. When you raise your garden using GMO free, heritage, or heirloom seeds, and free from chemical pesticides, you open up a whole new benefit from your typical flower garden. Not only can you enjoy looking at your garden, but you can enjoy eating and getting some nutrition form your flowers as well. Here is a list of some edible flowers that you may not be aware are perfectly safe to eat, along with some of their nutritional qualities.

Nutritious Edible Flowers Sitting Right Under Your Nose
Nasturtium

Where I live in Southern California, nasturtiums grow wild and sometimes occupy entire hillsides. Although foraging for wild edible flowers can seem exciting, it’s best to only forage from private yards or remote areas where you know for sure the flowers haven’t been contaminated by pesticides, car Read More


Nutritional Cleanse- How To Know What’s Best for You

nutritional cleanse

Detox, fast, cleanse, master cleanse, fat flush, nutritional cleanse…I’ll bet if you try to follow a fairly clean and healthy lifestyle, that you have run into each of these terms a few times. Some people love trying different approaches to improving their well being, and may have tried all these approaches, yet others see the popularity of a detox as a fad, and in some cases even a scam.

I suppose there are some inferior products out there, and that could lead to poor results, and the impression that one is being scammed. But in general, it is widely believed, and supported, that ridding your body of toxins, resetting your metabolism, and interrupting addictive eating behaviors is a really good idea.

So how do you know who to trust, or which products are not going to leave you feeling “scammed?” I have some basic guidelines that you can easily follow when deciding whether to do a nutritional cleanse, and which product or program is right for you.

Nutritional Cleanse Tips for Beginners
Safety First!

Doing a nutritional cleanse, and other holistic wellness practices are not a cure for disease, or a Read More




Tips for Avoiding Holiday Weight Gain

Holiday Weight Gain

Indulging and gaining weight over the holiday season is kind of like going into debt. It’s wonderful to experience the immediate gratification that many high-fat, high-sugar, carb-dense holiday foods  have to offer, but the pleasure doesn’t last very long. And then it can take months for some people to recover physically from the weight gain and other negative effects of unhealthy eating and drinking. Wouldn’t it be nice to just avoid the holiday weight gain in the first place, without sacrificing your fun?

According to this recent study in the New England Journal of Medicine, chronic holiday weight gain, and slow recovery time, are a reality for most Americans and people all around the world. But you don’t have to be a part of the statistics. Even though it is so close to Christmas, and you may feel like any hope for managing your weight is lost, there is a lot you can do between now and January 1st to give your body a healthy, helping hand.

Tips for Avoiding Holiday Weight Gain
  • Burn Calories Daily.  All you need is about 30 minutes of brisk activity to keep that metabolism pumping. If you already have a daily workout, great! Keep it on the calendar. If not, just try to get anything in that will burn some calories. Or do things in addition to your daily Read More

Eating Out Healthy- 5 Things to Consider

eating out healthy

As we grow closer to the holidays, and the social schedule fills up to the max, we inevitably find ourselves dining out a lot more. Sometimes it is socially, other times, it is just what we choose to do in the pinch of the busy moment. As all this fun and great food starts to build up momentum in your calendar, any commitments or efforts to eating healthy, or even eating out healthy start to become less of a priority. But you don’t have to let that happen unless you truly want to.

Wondering how to keep your healthy commitments,  when faced with an unfamiliar menu at a restaurant, is one of the top considerations my nutrition coaching clients share when we are going through their initial consultations. You’ll be happy to learn that it is actually pretty easy to handle when you have a plan and a few tips. So, I have prepared a small list of things to consider when you are Read More