I Cooked with Turmeric Every Day for a Month. The Effect on My Joint Pain Was Incredible.
The Golden Spice That Put Out My Inner Fire
I was dealing with chronic, nagging joint pain in my knees. Instead of reaching for ibuprofen, I decided to try a culinary experiment. For 30 days, I incorporated turmeric, a powerful natural anti-inflammatory, into my diet every single day. I added it to my morning smoothie, my lunchtime soup, and my evening stir-fry. I always paired it with a pinch of black pepper to increase its absorption. After a month, the persistent, dull ache in my joints had noticeably subsided. It was a delicious and powerful demonstration of how food can be medicine.
The “Anti-Inflammatory” Grocery List That Costs Less Than You Think
You Don’t Need to Shop at Whole Foods to Be Healthy
I thought an “anti-inflammatory” diet would be expensive, full of fancy “superfoods.” I was wrong. I made a budget-friendly grocery list. It included affordable powerhouses like: canned salmon (for omega-3s), frozen berries (for antioxidants), bags of lentils and beans (for fiber), spinach, garlic, onions, and a big jug of olive oil. The most expensive items were the processed, inflammatory junk foods I was no longer buying. I learned that a healthy, anti-inflammatory diet, built on simple whole foods, is actually cheaper than a diet of convenience foods.
How I Replaced Inflammatory Cooking Oils (Seed Oils) in My Kitchen
The Simple Swap That Reduced My Inflammation
I learned that many common cooking oils—like soybean, corn, and canola oil—are highly processed and rich in inflammatory omega-6 fatty acids. I did a kitchen purge. I threw out all my “vegetable” oils. I replaced them with two key fats. For high-heat cooking and roasting, I now use avocado oil or ghee, which are very stable. For low-heat sautéing and salad dressings, I use extra virgin olive oil, which is packed with anti-inflammatory compounds. This simple swap has been a foundational part of my anti-inflammatory lifestyle.
The “Flavor-Stacking” Method That Makes Healthy Food Taste Amazing
My Healthy Food Was Boring Until I Learned This Trick
My early attempts at healthy cooking were bland and boring. I learned the “flavor-stacking” method from a chef. It’s about layering different flavor profiles to create a complex and delicious dish. Every meal should have a balance. For a simple bowl of roasted vegetables, I’ll add a squeeze of lemon juice (acid), a sprinkle of fresh herbs like parsley (freshness), a dollop of yogurt (creamy), and a few toasted nuts (crunchy). This technique can turn a simple, “boring” healthy meal into a truly satisfying and crave-worthy dish.
My 7-Day Anti-Inflammatory Meal Plan That Isn’t Boring
A Week of Eating to Feel Amazing
I created a simple, delicious 7-day anti-inflammatory meal plan to show it can be easy. Breakfast was always a protein smoothie with berries and spinach. Lunch was a big salad with grilled chicken and an olive oil vinaigrette. Dinner was the fun part: Monday was baked salmon with roasted broccoli. Tuesday was a lentil soup. Wednesday was a chicken and vegetable stir-fry with lots of ginger and garlic. The key was a focus on whole foods, lean proteins, healthy fats, and a ton of colorful plants and spices.
The Art of the “Big Ass Salad”: How to Make it Delicious and Filling
My Salad Was a Sad Side Dish. I Turned It Into a Hearty Meal.
My salads used to be a sad bowl of lettuce. I learned the formula for a “Big Ass Salad” that is actually a satisfying meal. The formula is: 1) A base of dark, leafy greens. 2) At least four different kinds of colorful, non-starchy vegetables. 3) A serving of lean protein (like grilled chicken or chickpeas). 4) A healthy fat (like avocado or a handful of nuts). And 5) A simple, homemade vinaigrette made with olive oil. This formula ensures my salad is a nutrient-dense, filling, and delicious anti-inflammatory powerhouse.
I Swapped My Morning Toast for a “Savory” Breakfast. My Energy Was Stable All Day.
I Broke Up With My Sugary Start to the Day
My typical breakfast was toast with jam or a bowl of cereal. It was a sugar bomb that would lead to a mid-morning energy crash. I decided to switch to a “savory” breakfast. Now, I have two scrambled eggs with a side of sautéed spinach and avocado. This breakfast, rich in protein and healthy fats, keeps my blood sugar stable all morning. I have consistent, stable energy, and I don’t feel that desperate craving for a sugary snack at 10 AM. It has completely changed the trajectory of my day.
The Best Spices for Fighting Inflammation (And How to Use Them)
My Spice Rack Is My Medicine Cabinet
I’ve learned that my spice rack is one of the most powerful anti-inflammatory toolkits in my kitchen. My top three are: 1) Turmeric: I add its active compound, curcumin, to curries and smoothies. 2) Ginger: I grate fresh ginger into my tea and stir-fries for its powerful anti-nausea and anti-inflammatory effects. 3) Cinnamon: I sprinkle it on my yogurt and in my coffee to help with blood sugar balance. Being generous with these spices is a delicious and easy way to fight inflammation with every meal.
How to Make Your Own Bone Broth in a Slow Cooker
The “Gut-Healing” Elixir That Costs Pennies to Make
Store-bought bone broth can be expensive. I started making my own in a slow cooker, and it’s incredibly easy and cheap. I just get some leftover bones from my local butcher (they are often free or very cheap). I put them in the slow cooker, cover them with water, add a splash of apple cider vinegar (which helps to pull the minerals from the bones), and let it simmer on low for 24-48 hours. The result is a jiggly, collagen-rich, gut-healing broth that forms the base for all my soups and stews.
The “Sugar-Free” Baking Swaps That Actually Taste Good
I Can Have My Cake and My Health, Too
I have a sweet tooth, but I wanted to reduce my sugar intake. I’ve found a few “sugar-free” baking swaps that are delicious. For sweetness, I use monk fruit sweetener or allulose, which are natural, zero-calorie sweeteners that don’t spike your blood sugar. Instead of white flour, I use almond flour, which is lower in carbs and higher in protein and healthy fats. Using these swaps, I can make delicious cookies and cakes that satisfy my sweet cravings without the inflammatory effects of sugar and refined flour.
I Learned to Love “Healthy Fats.” It Changed My Skin and Brain.
The “Fat-Free” 90s Wrecked My Health
I grew up in the “fat-free” era of the 90s. I was terrified of fat. I thought it would make me fat. In my thirties, I learned that healthy fats are absolutely essential for my health. My brain is made of fat. My hormones are made from fat. My skin needs fat to be plump and hydrated. I started incorporating healthy fats into every meal: olive oil on my salads, avocado with my eggs, a handful of nuts as a snack. My skin started glowing, and my brain fog lifted.
The Best “One-Pan” Anti-Inflammatory Dinners for Busy Weeknights
Less Cleanup, More Health
On busy weeknights, the last thing I want is a complicated meal with a lot of cleanup. I have mastered the “one-pan” anti-inflammatory dinner. My go-to formula: I toss some chopped vegetables (like broccoli, bell peppers, and onions) with a protein (like chicken thighs or salmon) in olive oil and some anti-inflammatory spices. I spread it all out on one sheet pan and roast it at 400 degrees for about 20-25 minutes. It’s a delicious, balanced, and easy-to-clean meal that is packed with nutrients.
How to Cook Vegetables to Maximize Their Nutrient Content
I Was Boiling My Vitamins Down the Drain
I used to boil my vegetables until they were mushy. A nutritionist told me I was essentially boiling all the water-soluble vitamins, like Vitamin C and B vitamins, right out of them and pouring them down the drain. She said the best cooking methods for preserving nutrients are steaming, stir-frying, and roasting. These methods use less water and a shorter cooking time, which helps to keep the delicate nutrients intact. Now, I aim for vegetables that are “tender-crisp,” not mushy.
I Prepped a Week of “Anti-Inflammatory” Lunches in Under an Hour.
My Sunday Ritual for a Healthy Week
I used to buy expensive, unhealthy lunches at work because I was too busy to make them. Now, I have a Sunday ritual. I spend one hour prepping a week’s worth of “anti-inflammatory” lunches. I’ll roast a big sheet pan of vegetables. I’ll cook a batch of quinoa. I’ll grill a few chicken breasts. And I’ll make a big jar of homemade vinaigrette. Each morning, I just assemble my “lunch bowl” from these prepped ingredients. This one-hour investment on Sunday saves me time, money, and my health all week long.
The “Golden Milk” Latte Recipe I Drink Every Night
My Anti-Inflammatory “Sleepy-Time” Drink
I created a delicious “golden milk” latte that I drink every night before bed. It’s my anti-inflammatory nightcap. I gently warm up a cup of unsweetened almond milk. I whisk in a teaspoon of turmeric, a pinch of black pepper (for absorption), a dash of cinnamon, and a tiny bit of ginger. I add a teaspoon of coconut oil for some healthy fat. It’s a warm, soothing, and comforting drink that helps to fight inflammation while I sleep.
How to Read a Food Label to Spot Hidden Inflammatory Ingredients
The Ingredient List Tells the Real Story
I’ve learned that the claims on the front of a food package are marketing. The truth is in the ingredient list. I’ve learned to spot the hidden inflammatory ingredients. I look for any kind of added sugar (which has dozens of different names). I look for inflammatory seed oils, like soybean or canola oil. And I look for artificial colors, flavors, and preservatives. My rule is simple: if the ingredient list is a mile long and full of words I can’t pronounce, I don’t buy it.
I Replaced My Pasta with “Zoodles” and “Spaghetti Squash.” My Gut Thanked Me.
A Low-Carb Swap That Was Surprisingly Delicious
I love pasta, but the heavy dose of refined carbohydrates often left me feeling bloated and tired. I started experimenting with vegetable-based “pasta” alternatives. I use a spiralizer to make “zoodles” (zucchini noodles), which I just lightly sauté. And I roast a spaghetti squash, which, when scraped with a fork, creates beautiful, noodle-like strands. Topped with a hearty meat sauce, these vegetable “noodles” are a surprisingly satisfying, low-carb, and gut-friendly alternative to traditional pasta.
The Best Anti-Inflammatory Smoothie Formulas
My “Blender Pharmacy” for a Healthy Start
My morning smoothie is my “blender pharmacy.” I have a simple formula for a powerful anti-inflammatory start to the day. The formula is: a handful of leafy greens (like spinach), a cup of low-glycemic berries (like blueberries), a scoop of clean protein powder, a source of healthy fat (like avocado or almond butter), and a liquid base of unsweetened almond milk. Sometimes I’ll add a boost of turmeric or ginger. This smoothie keeps me full and energized for hours and starts my day off on an anti-inflammatory note.
How to Source High-Quality, Anti-Inflammatory Proteins (Grass-Fed, Wild-Caught)
You Are What Your Food Eats
I learned that the quality of the protein I eat matters. Conventionally raised, grain-fed beef is often higher in inflammatory omega-6 fatty acids. Grass-fed beef, on the other hand, is higher in anti-inflammatory omega-3s. Similarly, wild-caught salmon is much higher in omega-3s than farmed salmon. While these higher-quality proteins are more expensive, I’ve made them a priority in my budget. I eat less meat overall, but when I do, I make sure it’s the highest quality I can afford.
The “Food Combining” Principles That Improved My Digestion
I Stopped the “Traffic Jam” in My Stomach
I was struggling with indigestion. A nutritionist introduced me to the principles of “food combining.” The basic idea is that different types of food require different digestive enzymes and transit times. For example, proteins require an acidic environment, while starches require an alkaline one. Eating them together can cause a “traffic jam” in your stomach. The simplest rule I adopted was to not eat fruit with other foods, as fruit digests very quickly. Eating fruit on an empty stomach has made a huge difference in my bloating.
I Tried an “Autoimmune Protocol” (AIP) Diet. It Was Tough but Revealing.
The Ultimate Elimination Diet for Inflammation
To get to the bottom of my autoimmune symptoms, my doctor suggested I try the Autoimmune Protocol (AIP) diet. It’s an extremely strict, temporary elimination diet that removes all potential inflammatory trigger foods, including grains, dairy, eggs, nuts, seeds, and nightshades. It was incredibly difficult. But after 30 days, my symptoms had improved dramatically. The process of slowly reintroducing foods, one by one, allowed me to clearly identify my personal triggers. It was a tough but incredibly revealing diagnostic tool.
The Best Way to Store Herbs and Greens to Keep Them Fresh
My Herbs Used to Die in a Sad, Slimy Pile
I used to buy fresh herbs and leafy greens, only to have them wilt and turn into a sad, slimy mess in my fridge a few days later. I learned a trick that keeps them fresh for over a week. For herbs like cilantro and parsley, I treat them like a bouquet of flowers. I trim the stems and place them in a jar of water in the fridge. For leafy greens like spinach, I wash and dry them thoroughly and then store them in an airtight container with a paper towel to absorb any excess moisture.
My Favorite “Healthy” Sauces and Dressings to Make at Home
I Broke Up With My Bottled, Sugary Sauces
I looked at the ingredient list on my favorite store-bought salad dressing. The second ingredient was sugar. I realized most bottled sauces and dressings are just sugar and inflammatory oils. I started making my own. My go-to salad dressing is simple: olive oil, lemon juice, a dab of Dijon mustard, and salt and pepper. For a creamy sauce, I’ll blend cashews with water, garlic, and herbs. Making my own sauces is cheaper, healthier, and tastes so much better.
The Surprising Inflammatory Effects of “Conventional” Dairy
Not All Milk Is Created Equal
I was having some skin and digestive issues, and I suspected dairy was a culprit. I learned that the issue might not be the dairy itself, but the type of dairy. Conventional milk often comes from cows that are given hormones and antibiotics and are fed a grain-based diet, which can make the milk more inflammatory. I switched to organic, grass-fed dairy products. For me, this made a huge difference. I can tolerate this higher-quality dairy without any negative symptoms.
How to Make a “Grain-Free” Pizza That Doesn’t Suck
My Cauliflower Crust Was a Game-Changer
I wanted to enjoy pizza without the inflammatory effects of gluten and refined flour. I experimented with grain-free crusts. The winner, by far, was the cauliflower crust. I buy pre-riced cauliflower, squeeze out all the excess moisture, and then mix it with an egg, some almond flour, and some seasoning. I press it onto a baking sheet and bake it until it’s golden and firm. Topped with my favorite sauce and toppings, it’s a delicious, sturdy, and surprisingly pizza-like creation that doesn’t leave me feeling bloated.
The Art of Roasting Vegetables to Bring Out Their Natural Sweetness
High Heat Is the Secret to Delicious Veggies
I used to think I hated vegetables like broccoli and Brussels sprouts. It turns out I just hated the way they were prepared (steamed and mushy). Then I learned the art of roasting. The secret is high heat (at least 400°F) and a little bit of fat (like olive or avocado oil). The high heat caramelizes the natural sugars in the vegetables, making them sweet, crispy, and incredibly delicious. Roasting is the technique that finally made me fall in love with vegetables.
I Started Adding “Fermented Foods” to Every Meal.
A Daily Dose of Probiotics for My Gut
To improve my gut health, I made a commitment to add a small amount of a fermented food to at least one meal every day. It’s easier than it sounds. I’ll add a spoonful of sauerkraut or kimchi to my salad. I’ll have a small glass of kefir with my breakfast. I’ll use miso paste to make a quick soup or a dressing. This simple habit ensures that I am consistently re-inoculating my gut with a diverse range of beneficial, probiotic bacteria every single day.
The Best Kitchen Tools for an Anti-Inflammatory Lifestyle
The Gadgets That Make Healthy Eating Easy
I’ve invested in a few key kitchen tools that make my anti-inflammatory lifestyle so much easier. 1) A high-speed blender (like a Vitamix), for my daily smoothies and for making creamy, dairy-free sauces. 2) A good-quality spiralizer for making vegetable noodles. 3) An Instant Pot or a slow cooker for making bone broth and tenderizing tough cuts of meat. And 4) a simple salad spinner, which is the key to making salads that aren’t sad and watery. These tools are a worthwhile investment.
How to Make a “Detox” Soup That Supports Your Liver
A Soup That Helps Your Body’s Natural Cleansing Process
I don’t believe in “detox” cleanses, but I do believe in supporting my body’s natural detoxification organs, like my liver. I make a big batch of “liver-support” soup every few weeks. It’s a simple vegetable soup, but it’s packed with ingredients that are known to support liver function. The base is bone broth. I add lots of cruciferous vegetables (like broccoli and cauliflower), leafy greens (like kale), and alliums (like garlic and onions). And of course, I add a generous amount of the ultimate liver-loving spice: turmeric.
The “Phytonutrient Rainbow”: How I Eat a Variety of Colors Every Day
My Plate Is My Palette
A nutritionist told me the easiest way to ensure I’m getting a wide range of anti-inflammatory antioxidants and phytonutrients is to “eat the rainbow” every day. Each color in a fruit or vegetable represents a different class of beneficial compounds. So now, I make it a game. I try to get something red (like a bell pepper), something orange (like a carrot), something yellow (like a lemon), something green (like spinach), and something blue or purple (like blueberries) on my plate every single day.
I Swapped My Afternoon Coffee for a “Matcha” or “Chaga” Elixir.
A “Calm Energy” Boost Without the Jitters
My 3 PM coffee was giving me an energy boost, but it was also making me anxious and disrupting my sleep. I swapped it for a healthier “elixir.” My two favorites are a matcha latte and a chaga mushroom elixir. Matcha provides a “calm alertness” due to its L-theanine content. Chaga is an adaptogenic mushroom that can help to support the body’s stress response. Both of these give me a gentle, sustained energy lift in the afternoon without the jitters or the sleep-disrupting effects of a second coffee.
The Best Anti-Inflammatory Snacks That Won’t Spike Your Blood Sugar
My “Snack-Attack” Emergency Kit
I used to reach for crackers or a granola bar when I got hungry in the afternoon. These were just sugar bombs in disguise. I created an “anti-inflammatory snack kit” that I keep at my desk. It includes a handful of almonds or walnuts (healthy fats and protein), a small apple with a packet of almond butter, some olives, or a small bag of crunchy seaweed snacks. These snacks are all rich in fiber, fat, and protein, which keeps my blood sugar stable and my energy even.
How to Cook with Garlic and Onions to Activate Their Health Benefits
The “Chop and Wait” Method
Garlic and onions are anti-inflammatory powerhouses, but how you prepare them matters. They contain a compound called alliin and an enzyme called alliinase. When you chop or crush them, the enzyme converts the alliin into the powerful, beneficial compound called allicin. A food scientist taught me the “chop and wait” method. After you chop your garlic or onions, you should let them sit for about 10 minutes before you cook them. This allows the enzyme to fully complete the conversion, maximizing the health benefits.
I Tried “Sprouting” Grains and Legumes to Make Them More Digestible.
Waking Up My Food to Unlock Its Nutrients
I had trouble digesting beans and grains. I learned about the ancient practice of “sprouting.” Grains and legumes contain “anti-nutrients” that can be hard on our digestion. Sprouting is the process of soaking them in water and allowing them to just begin to germinate. This “waking up” process neutralizes the anti-nutrients and makes the grains and legumes much more digestible. It also increases their nutrient content. You can sprout them yourself at home or buy sprouted grain breads and flours.
The “Mediterranean” vs. “Paleo” Approach to Anti-Inflammatory Eating
Two Different Paths to the Same Goal
I was confused by all the different “anti-inflammatory” diets. I realized that two of the most popular—the Mediterranean diet and the Paleo diet—are actually very similar in their core principles, even though they seem different. Both emphasize whole, unprocessed foods. Both eliminate refined sugar and inflammatory seed oils. Both focus on high-quality proteins and lots of vegetables. The main difference is their stance on grains and legumes. Both are fantastic templates for an anti-inflammatory lifestyle; you just have to find the one that works best for you.
How to Host an “Anti-Inflammatory” Dinner Party That Everyone Loves
They Didn’t Even Know It Was “Healthy”
I wanted to host a dinner party, but I didn’t want to serve a bunch of inflammatory food. I learned the secret is to focus on abundance and flavor, not restriction. I made a huge, beautiful platter of roasted vegetables. I served a delicious, slow-roasted salmon with a fresh herb sauce. For dessert, I made a decadent “chocolate avocado mousse.” My guests raved about the food. No one even noticed that the entire meal was gluten-free, dairy-free, and sugar-free. They just knew it was delicious.
The Best “Mocktail” Recipes That Are Genuinely Healthy
A Cocktail That Heals Instead of Harms
I love the ritual of a fancy cocktail, but I don’t love the inflammatory effects of alcohol. I’ve gotten really into creating sophisticated, healthy “mocktails.” My favorite is a simple “No-jito.” I muddle fresh mint and lime in a glass. I add a splash of sparkling water and a tiny bit of monk fruit sweetener. It’s incredibly refreshing and has all the flavor of a mojito without the sugar or the booze. It’s a celebratory drink that actually supports my health.
I Learned to Cook with “Organ Meats.” The Nutrient Density is Unmatched.
The Most Sustainable and Nutritious Part of the Animal
I was inspired by traditional cultures that practice “nose-to-tail” eating. I decided to learn how to cook with organ meats. I know it sounds gross to some, but organ meats, like liver, are the most nutrient-dense foods on the planet. They are packed with vitamins like A and B12, and minerals like iron and zinc. I started by grating a small amount of frozen liver into my ground beef for burgers. It’s a simple way to get a huge dose of anti-inflammatory nutrients, and you can’t even taste it.
The “Batch Cooking” Method That Saved My Sanity and Health
Cook Once, Eat for Days
The thought of cooking a healthy meal from scratch every single night was overwhelming. I adopted the “batch cooking” method. On Sunday, I spend two hours cooking a few key “components” in bulk. I’ll make a big pot of chili. I’ll roast a whole chicken. I’ll cook a large batch of a whole grain, like quinoa. Then, during the week, I can quickly assemble healthy meals from these pre-cooked components. This “cook once, eat for days” system has been the single biggest key to maintaining a consistent, healthy diet on a busy schedule.
My “Anti-Inflammatory Pantry” Overhaul: What I Tossed and What I Bought
A Spring-Cleaning for My Shelves
I did an “anti-inflammatory” overhaul of my pantry. I tossed all the inflammatory items: the white flour, the sugar, the vegetable oils, and all the processed snacks with long ingredient lists. I restocked it with a new set of staples. I bought almond flour and coconut flour for baking. I stocked up on olive oil and avocado oil. I filled jars with lentils, beans, quinoa, nuts, and seeds. And I created a “spice pharmacy” of anti-inflammatory spices like turmeric, ginger, and cinnamon. My pantry is now set up for my success.
The Best “Healthy” Swaps for Your Favorite Junk Foods
Satisfying My Cravings Without the Crash
I still get cravings for my favorite junk foods. I’ve found some amazing, healthy “swaps” that satisfy the craving without the inflammatory ingredients. If I’m craving salty, crunchy potato chips, I’ll make crispy kale chips in my air fryer. If I’m craving ice cream, I’ll blend a frozen banana with a little almond milk to make a creamy “nice cream.” And if I’m craving a cookie, I’ll make a batch using almond flour and a natural, zero-calorie sweetener. It’s all about finding a healthier way to get the flavor and texture you’re craving.
How to Cook with Omega-3 Rich Fish Without Making Your House Smell
The Parchment Paper Trick
I love the health benefits of fatty fish like salmon, but I hated the way it made my house smell for days. I learned a simple cooking trick that has solved the problem. I cook my fish “en papillote,” which is just a fancy way of saying “in a parchment paper packet.” I place the fish fillet on a piece of parchment paper, top it with lemon slices, herbs, and a drizzle of olive oil, and then fold the parchment paper up into a sealed packet. The fish steams in its own juices, it’s incredibly moist, and there is absolutely no fishy smell in my kitchen.
I Took a “Healthy Cooking” Class. The Skills Were Worth Every Penny.
An Investment in a Lifetime of Good Meals
I was a terrible cook. I decided to invest in a one-day, hands-on “healthy cooking” class at a local culinary school. The cost was about $150. It was the best investment I’ve ever made in my health. I didn’t just learn a few recipes; I learned foundational skills. I learned how to properly hold a knife and chop vegetables efficiently. I learned how to build flavor without relying on salt and sugar. And I learned the basic techniques for roasting and sautéing. Those skills will pay me dividends in delicious, healthy meals for the rest of my life.
The Surprising Benefits of Soaking Nuts and Seeds Before Eating
“Activating” My Food for Better Digestion
I learned from a nutritionist that raw nuts and seeds contain phytic acid and enzyme inhibitors, which can be hard on some people’s digestion. She recommended the ancient practice of soaking them. The process is simple: you just soak the raw nuts or seeds in salt water overnight, and then dehydrate them in a low-temperature oven or a dehydrator until they are crispy again. This “activation” process neutralizes the anti-nutrients and makes the nuts and seeds much easier to digest.
The “Zero-Waste” Cooking Hacks That Are Good for You and the Planet
I Started Using My Vegetable “Garbage”
I was trying to reduce my food waste and learned some “zero-waste” cooking hacks that are also incredibly healthy. I now save all my vegetable scraps—my onion peels, my carrot tops, my celery ends—in a bag in the freezer. When the bag is full, I use them to make a rich, flavorful, and free vegetable broth. I also learned to use broccoli stems (they are delicious when peeled and roasted) and to turn my stale bread into croutons. It’s a win-for my wallet, for the planet, and for my health.
I Tried a “Nightshade-Free” Diet for My Joint Pain.
Were My Tomatoes the Problem?
I was dealing with a lot of joint pain, and a friend suggested I try eliminating “nightshades” from my diet. Nightshades are a family of plants that includes tomatoes, peppers, eggplants, and potatoes. For a small subset of people who are sensitive to them, these plants can trigger inflammation and joint pain. I cut them out completely for 30 days. For me, personally, it didn’t make a huge difference. But it was a worthwhile experiment to rule out a potential dietary trigger for my pain.
How to Make a “Superfood” Coffee with Collagen, MCT Oil, and Spices
I Upgraded My Morning Coffee From a Stimulant to a Nutrient-Dense Elixir
My morning coffee is a non-negotiable ritual. I decided to “upgrade” it to be a brain-boosting, anti-inflammatory powerhouse. I brew my high-quality coffee. Then, in a blender, I combine the coffee with a scoop of collagen powder (for skin and joints), a tablespoon of MCT oil (for brain-fueling healthy fats), and a dash of cinnamon and turmeric. I blend it on high for 30 seconds until it’s frothy and creamy. It’s a delicious way to pack a ton of health benefits into my favorite morning habit.
The Best “Herbal Infusions” for Reducing Inflammation
My Daily Tea Ritual Is My Daily Medicine
I’ve created a daily “herbal infusion” ritual to help keep my inflammation in check. It’s more than just a tea bag; it’s a potent brew. In the morning, I’ll make an infusion with green tea and ginger for an antioxidant and circulatory boost. In the afternoon, I’ll have a cup of holy basil (tulsi) tea, which is an adaptogen that helps with stress. And in the evening, my go-to is a turmeric and chamomile blend to calm my nervous system and fight inflammation while I sleep.
The “Mindful Eating” Practice That Transformed My Relationship with Food
I Started Tasting My Food for the First Time
I used to eat my meals while standing over the sink or scrolling on my phone. I barely tasted my food. I started a “mindful eating” practice. For the first five minutes of my meal, I have a rule: no distractions. I just focus on the food. I pay attention to the colors, the smells, the textures, the flavors. This simple practice has completely transformed my relationship with food. I feel more satisfied with smaller portions, and I have a much deeper appreciation for the nourishment I am receiving.
My “Feel Good” Cookbook: The Top 10 Recipes That Fight Inflammation
The Meals That Are My Medicine
I’ve created my own personal “feel good” cookbook. It’s a collection of my top 10 simple, delicious, anti-inflammatory recipes that I know will make me feel amazing. It includes my go-to “gut-healing” smoothie, my one-pan roasted salmon and broccoli dinner, my big batch lentil soup, and my “golden milk” latte. When I’m feeling run-down or inflamed, I don’t have to think. I just open my “cookbook” and make one of my tried-and-true recipes. It’s my personal prescription for feeling better.