Inflammation is a hero and silent killer.

More so than Dexter.

Short-lived, the immunological defense mechanism is heroic and defends your body against life-threatening viruses, bacteria, and parasites.

Acute inflammation also accelerates healing after you sustain an injury, from breaking a nail to twisting your ankle in yoga class.

Normally, the immune response “turns on” when a microbial threat or physical injury is detected, lasts hours or days and then “turns off” once the inflammatory trigger is resolved.

What is Chronic Inflammation?

Sometimes the immune response doesn’t “turn off” on cue, forcing your body to attack itself.

Chronic Inflammation lasts several months or years after the inflammatory trigger is resolved, simultaneously activating biological pathways directly linked to countless diseases.

Recent research agrees, chronic inflammation is the unifying factor of the top 5 killer diseases and the probable root of most diseases.

The solution seems simple then: Get rid of inflammation and prevent disease.

Unsurprisingly, it’s not that simple. Cultural everyday habits spark and spread inflammation faster than a wildfire.

FYI: You Increase Your Chances of Chronic Inflammation with These 5 Habits:


  • Poor diet
  • Not exercising
  • Sitting for 6+ hours at work
  • Sleeping less than 8 hours a night
  • Not doing work you are passionate about

    3 Ways Inflammation is Keeping You Fat

    Do I have your attention now?

    If you’re overweight, you’re inflamed.

    Chronic inflammation also makes it super hard for you to lose your excess weight by increasing your appetite, insulin resistance and making you feel depressed.


    What are some signs of growing inflammation?


  • You’re overweight or swollen
  • You feel depressed or tired most days
  • You’re suffering skin issues
  • You get frequent migraines
  • You’re bloated and have belly fat

    15 Anti-Inflammatory Super Foods to Fight Off Chronic Inflammation


    1 – PUMPKIN

    It’s October, so naturally you’re surrounded by everything “pumpkin.”

    From lattes to pie and late-night reruns of Hocus Pocus, the month of October is a sweet reminder that fall and “sweater weather” have arrived.

    And one thing is for sure.

    Of all seasons, fall prides the orange fruit. Yes, pumpkin is a fruit and not a vegetable.

    Unfortunately, lots of fall sweets require ungodly amounts of sugar, and will indefinitely aggravate your chronic inflammation.

    But there’s good news lovers of fall… Pumpkins are a tasty anti-inflammatory superfood.

    The properties of which come specifically from the seeds, which contain antioxidants that fight inflammation.

    You can color your diet with pumpkin seeds by sprinkling them on your yogurt, salad, oatmeal and more. Celebrate fall this year with healthy pumpkin recipes you can savor, without feeling guilty.
    3 Fall Pumpkin Recipe Ideas:

  • Pumpkin hummus (YUM!)
  • Pumpkin soup
  • Pumpkin oats (and oatmeal)
    BTW you can reap the anti-inflammatory benefits of pumpkin seeds all year long with a pumpkin seed oil oral supplement.

    2 – COCOA

    Chocolate lovers, unite.

    Chocolate that contains 69% cocoa or more is anti-inflammatory and the specific inflammation that dark chocolate alleviates is linked to heart disease.

    When dark chocolate hits your digestive system, the “good” bacteria in your gut transforms several antioxidants from cocoa into anti-inflammatory agents.

    Naturally, these anti-inflammatory agents are absorbed into your body and decrease levels of inflammation in your heart.

    And your risk of stroke and heart attack.

    The bottom line: Cocoa is good for your heart.
    3 Healthy Hacks to Eat More Dark Chocolate:

  • Blend in smoothie
  • Add some dark chocolate to your favorite nut butter (mine is almond butter)
  • Drizzle it on top of your favorite cup of berries

    3 – BERRIES

    Blueberries, blackberries, raspberries and strawberries.

    They are all tiny, colorful, delicious and jam-packed with properties that fight chronic inflammation and help prevent disease.

    So much so that they are at the core of a concept called “fruitaceuiticals,” that emphasizes cancer prevention vs treatment.

    Of all the berries, blackberries combat disease and inflammation with most potency.

    Blackberries target unhealthy or pre-cancerous cells to grow more slowly and to thereby decrease inflammation levels and prove worthy in cancer prevention.
    3 Ideas to Score More Berries in Your Diet:

  • Sprinkle on top of a salad
  • Berry smoothie
  • Mix berries, granola and yogurt to make a homemade parfait


    Sunflower seeds are an abundant source of Vitamin E.

    And there’s no greater match against inflammation, than this antioxidant.

    Biochemically, Vitamin E is an antioxidant chain, and has been proven to do wonders against dangerous levels of inflammation.

    Various studies show that high doses of Vitamin E can alleviate inflammation that underlies specific diseases. From Type II diabetes, colon cancer, rheumatoid arthritis and osteoporosis…

    Vitamin E decreases high levels of chronic inflammation by suppressing the production and release of cytokines, molecules responsible for activating the immune response.

    Vitamin E is also proven effective in reducing colon inflammation and acts as an anti-carcinogen in the colon.
    Nuts with High Vitamin E Concentration [per 100mg serving]:

  • Sunflower seeds- 39mg
  • Almonds – 26mg
  • Hazelnuts – 16mg
  • Peanuts – 9mg
    The anti-inflammatory benefits of nuts don’t stop there. Butters and oils derived from the list above work just as effectively against chronic inflammation.
    Oils and Butters with High Vitamin E Concentration [per 1 tablespoon]:

  • Sunflower seed oil – 6mg
  • Almond butter – 4mg
  • Hazelnut oil – 7mg
  • Peanut Butter – 1mg


    Salmon and black cod are the go-to fish to fight inflammation.

    Both of these fish have high concentrations of omega 3 fatty acids, which dampen inflammatory pathways.

    If you aren’t a fan of fish, you can always opt for omega-3 supplements, but make sure you buy a high-quality one such as this one:

    Biotrust Omega Krill 5X

    If you’re unsure of trendy ways to add black cod or salmon to your diet, check out the list below.
    5 Trendy Ways to Eat Salmon, Trout, and Black Cod:

  • Black Cod Quick and Easy Nobu Recipe
  • Seared Trout with Tomatoes and Hearts of Palm: Delicious recipe HERE
  • Honey Garlic Glazed Salmon
  • Mango Glazed Salmon
  • Salmon Burger
  • Salmon Dip w/ Veggies

    6 – AVOCADO

    The facts are in.

    People that eat the green fruit – commonly mistaken for a vegetable – have lower BMI and better quality diets than people who avoid it.

    This green fruit is rich in Vitamin E, which further combats inflammation. Avocados are extremely effective in helping with inflammation related to athletic injuries.

    Up your anti-inflammatory game by using avocado oil as well, which has even more benefits than olive oil.

    You’ll probably have to go to Amazon to buy avocado oil, as it’s not widely available in supermarkets.
    Top 3 Avocado Oils:

  • Chosen Foods 100% Pure Avocado Oil
  • La Tourangelle Avocado Oil
  • Prasada 100% Pure Avocado Oil


    All “high-fiber” foods are abundant in antioxidants that lower chronic levels of inflammation.

    Fiber is critical in lowering chronic inflammation.

    People that stick to a daily diet high in fiber live longer than those who don’t; antioxidants in high fiber foods reduce inflammatory markers otherwise present.

    To put the icing on the cake, fiber boosts your digestive health. BTW ladies, you should be getting about 25g of fiber a day. At LEAST.
    5 High Fiber Foods that Combat Inflammation [per 100g serving]:

  • Oatmeal – 10.6g
  • Artichoke – 8.6g
  • Split Peas – 7.6g
  • Beets – 2.8g
  • Quinoa – 2.6g
    FYI oatmeal is a great breakfast choice.

    Make your oatmeal an antioxidant bowl of deliciousness by adding some cinnamon, honey or a handful of berries.

    8 – EGGS

    Ahh… the great egg debate.

    Eggs help reduce other types of inflammation by assisting in the inhibition of one specific marker called C-reactive protein.

    One study proved the power of eggs. The study divided a group of obese men, all of whom were placed on a low carb, high-fat diet. Half of the men in the study were allowed to eat three eggs a day, and the other half were not.

    At the end of the 12-week study, the group of men that ate the eggs had significantly lower markers of inflammation.

    Anti-inflammatory effects of eggs also have a lot to do with the type of eggs.

    FYI, factory farm eggs are less nutritive and have up to 6 times less Vitamin D, 3 times less Vitamin E and 2 times less Omega-3’s than pastured eggs.
    How to Choose the Healthiest Eggs:

  • Omega-3 Labels
  • DHA Labels
  • Organic Labels

    9 – RAW HONEY

    Honey is more than nature’s best spread and natural sweetener.

    It’s a sweet source of antioxidants, the properties of which come from the same compounds that make up its color.

    From what research has been able to prove, the darker the honey, the higher its antioxidant concentration.

    Specific antioxidants in honey are particularly effective in managing inflammation related to the colon.

    When buying honey, make sure you buy organic raw honey, and it’s always the wiser option to buy local.

    FYI, the best way to add those honey antioxidants in your diet is by the spoon.

    But for your pleasure, here’s a list of sweet ideas to inspire you to add honey into your everyday diet.
    Top 5 Ways to Add Honey into Your Everyday Diet:

  • Making homemade granola with seeds, nuts and honey
  • Putting a glaze on baked salmon or chicken
  • Using it as a spread on a slice of whole grain bread
  • Adding a few swirls into your morning cup of coffee or tea
  • Drizzling on top of Greek yogurt, cereal or oatmeal
    You can thank me later.

    10 – YOGURT

    Not all yogurts are created equal.

    That said, the right yogurts are quick to hush the effects of inflammation, by improving your gut health.

    When it comes to gut health, you have “good” and “bad” bacteria.

    “Bad” bacteria in your gut produce toxins that can cross your intestinal lining, enter your bloodstream and trigger inflammation elsewhere.

    Recent research shows that fermented yogurt decreases chronic inflammation by upping the defenses of the intestinal lining. That makes it harder for agents that trigger inflammation to cross over into your bloodstream.

    One study found that eating 12 ounces of yogurt every day, for two months, led to decreased levels of inflammatory markers in obese and menopausal women.

    So, which yogurts rank a la creme de la creme when it comes to health benefits?
    Top 3 Yogurts to Boost Gut Health and Decrease Inflammation

  • Icelandic Provisions, Vanilla Skyr
  • Siggi’s 0% Strained Icelandic Style Yogurt, Plain
  • Fage Total 2% Greek Yogurt Plain

    11 – BEANS

    Although nothing can replace coffee as the world’s favorite bean…

    Black beans come in at a close second.

    Because their anti-inflammatory effects lower CRP, a protein that causes and sustains inflammation.

    Bring out the beans because to best fight inflammation, you should be having a cup of them two to three times a week.

    Great bean choices are garganzo beans, red kidney beans and black beans.

    FYI, a great anti-inflammatory treat is hummus, which is made with olive oil and garbanzo beans.

    12 – GREEN TEA

    The art and consumption of green tea has endured thousands of years.

    Its medicinal value really comes as no surprise, as it has been noted since ancient times.

    In the modern scientific community, green tea is revered for one specific polyphenol called ECGC. This compound helps your liver break down fats, which can promote weight loss.

    ECGC triggers cancer cell death in women with breast cancer as well as reduces inflammation in men suffering from prostate cancer.

    Green tea also proves preventative when it comes to heart health. One study noted that 3 cups of green tea daily can decrease heart attack risk by more than 10%.

    As far as green tea goes, you can’t go wrong with the brands Yogi, Tazo or Numi.

    13 – COFFEE

    Coffee drinkers, raise your mugs!

    Because statistically you live longer than the non-coffee drinking zombies.

    The world’s favorite bean contains polyphenols, which are tiny antioxidants with giant fighting power against deadly inflammatory diseases.

    Several studies agree, the coffee bean reduces inflammation.

    Drinking coffee decreases your risk of inflammatory diseases like diabetes, cancer and heart disease.

    What better way to start the day than to up your defenses against inflammation with a mug of coffee?

    FYI, the quality of coffee bean and the roast you prefer matters.

    Scientists have found that lighter beans have more anti-inflammatory benefits.

    So, if you’re a fan of darker roasts, you may want to lighten up.

    The theory is that concentrations of beneficial compounds, like polyphenols, are stripped in the roasting process. Don’t fret dark roast lovers.

    There are medium and light roasts that are out of this world.
    5 Medium and Light Roasts You Need to Try ASAP:

  • Bulletproof Coffee- Medium Roast
  • Amazon Fresh Coffee- Medium Roast
  • Starbucks Veranda Blend – Light Blonde Roast
  • Caribou Coffee- Light Roast

    14 – CINNAMON

    ‘Tis the season of cinnamon, after all, the sweet spice is intertwined with Fall and Winter.

    If you didn’t know, cinnamon comes from inside tree bark and like coffee, cinnamon is plentiful in polyphenols.

    In fact, cinnamon has more antioxidants in it than almost any other spice. And its anti-inflammatory potency competes with any other superfood mentioned on this list.

    Scientific studies even suggest cinnamon as a means of potential treatment for inflammatory diseases related to age, such as arthritis.

    Before you rush to your spice cabinet, you should know that there are two types of cinnamon. The higher quality is called “Ceylon.”

    Ceylon cinnamon is revered as the truest form of the spice.

    Because most food markets only sell cheaper quality cinnamon, here are some cinnamon picks.
    3 Top Quality Cinnamons:

  • Kiva Organic Ceylon Cinnamon
  • Whole Foods Ceylon Cinnamon
  • Organic Wise Ceylon Cinnamon
    FYI, one great cinnamon hack is to sprinkle some in your morning coffee.

    P.S. You can also sprinkle some in some dark chocolate cocoa.

    15 – OLIVE OIL

    The beloved olive tree blessed us with its oil.

    Olive oil is brimming with antioxidants that are powerful enough to inhibit genes that activate inflammation.

    The “olive oil” antioxidant is called olecanthan and has anti-inflammatory effects that rival ibuprofen.

    Oleic acid combats inflammation and is a primary compound abundant in extra-virgin olive oil. In one study, oleic acid significantly reduced one inflammatory protein market called CRP, in both men and women.

    To get the purest form of olive oil, with the highest concentration of antioxidants, go the extra mile and buy Extra-Virgin and Certified Organic.

    Although one bottle can run $30 plus, the purity is worth it.
    3 Expert Olive Oil Choices:

  • O-Live Extra Virgin Olive Oil
  • Zoe Organic Extra Virgin Olive Oil
  • La Tourangelle Extra Virgin Olive Oil

    The Bottom Line: Eat to Battle Inflammation

    What you eat is a choice.

    And it sets the stage to either promote or prevent disease.

    If you have chronic signs of inflammation or have been diagnosed with an inflammatory disease, eat wisely to target and lower your inflammation.

    Because there isn’t a risk and the reward is feeling better, promoting weight loss and preventing or helping to treat deadly diseases like heart disease and cancer.

    After all, something as simple and natural as cinnamon or berries have less side effects than anti-inflammatory prescription drugs.

    Head to the store and stock up on anti-inflammatory super foods.

    Will today be the day you change your life?
    Love and Health,



    You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

    This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

    Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.




    Want to lose weight? Feel healthier? Have more energy?


    Go “Keto” by subscribing to the Keto diet to get weight loss and energy served a la mode. The Keto diet has a slew of A-list celeb followers, and it’s the “dirty little secret” to why they look freaking amazing. It could be yours too.

    Treat your body like the temple it is by succeeding the Keto way. Here’s how this diet stands apart from the rest, and how it could profit your body and mind.


    An extremely low-carb, high fat diet with over 26 studies under its belt that prove better weight loss results than the American Standard diet and comparable low-carb diets.

    If you’re not an athlete, the Keto diet limits you to 20-30g of carbs a day, which looks like this:

    • About 3 pounds of spinach (isn’t that a cool fact?)
    • A small plate of nuts or berries
    • Half a piece of bread (not allowed on the Keto diet)

    Here’s a list of the BIG 5 carbs you’ll have to part with when you go Keto:

    1. Bread
    2. Rice
    3. Potatoes
    4. Pasta
    5. Beer

    Tragic? The severe carbohydrate restriction isn’t up for debate. It’s this that will force a specific metabolic change in your body that experts call Ketosis – the foundation of the Ketogenic diet and where it derives its success.


    Ketosis demands your body to turn into a fat burning machine – no exaggeration.

    Your body fundamentally turns to glucose (blood sugar) for its energy source, which you have plenty of when you’re living la vida loca with pasta and bread. The bottom line is, that your body doesn’t need glucose aka “sugar” to thrive. The Keto diet takes advantage of this.

    What happens when you make the 20g a day carb shift?

    Your body can’t turn to glucose as its principal source of energy. Instead, it reprograms and targets fat and the amount and rate in which you burn fat skyrockets – leading to stellar weight loss results.


    If you can’t eat carbs, then what can you eat?

    The list is extensive.

    Meat, Seafood, Dairy and Veggies are all at the core of the Keto diet.

    FYI if you want to be a superstar, always go with organic or grass-fed meats/seafood.


    Here’s the Keto-approved meat list:

    • Beef (Steak and Ground Beef)
    • Pork (Loin, Chops, Tenderloin, Ground, Ham, Bacon, Sausage)
    • Chicken (Breasts, Wings, Thighs)
    • Turkey (Breasts, Sausage, Bacon)
    • Veal (Chops, Tenderloin, Ground)
    • Duck/Quail/Pheasant
    • Eggs (any type, cooked however you wish)

    Here’s the Keto-approved seafood list:

    • Salmon
    • Tuna
    • Mahi Mahi
    • Scallops
    • Mussels
    • Shrimp
    • Crab

    Fish is a great source of both healthy fats and protein. Try to put some fish in your life about three times a week once you go Keto. Don’t go overboard on the protein. Remember, the Keto diet is 75% fat and 15% protein. Too much protein can turn to glucose and get in the way of Ketosis.


    Dairy is mostly made of fat and is low-carb. Dairy helps propel the low-carb, high-fat foundation of the Keto diet.

    Here’s a list of Keto-approved dairy products:

    • Cheese: 1g/carb per 1oz serving
    • Butter
    • Heavy Cream
    • Half and Half
    • Plain Greek Yogurt



    Stick to the bunch of veggies grown above the ground. Above-ground veggies have a lower carb count per serving.

    Here’s a list of Keto-approved veggies that have less than 4 carbs/ 100g serving:

    • Spinach
    • Asparagus
    • Lettuce
    • Cabbage
    • Tomatoes
    • Zucchini
    • Broccoli
    • Kale
    • Lettuce
    • Cucumber

    Here’s the list of Keto-approved fruits that have less than 20g of carbs/per 1 cup serving:

    • Avocado… Yes, it’s a fruit!
    • Blackberries
    • Blueberries
    • Strawberries
    • Raspberries



    You can spice up your food to your liking on the Keto diet with almost any spice/seasoning you can think of, from salt and pepper to chili pepper, mojo, etc.

    Here’s a list of Keto-approved healthy oils and fats:

    • Oils (extra virgin olive, coconut, sesame and flaxseed)
    • Mayo
    • Macadamia nuts, peanuts, pistachios, cashews, almonds, brazil nuts, pine nuts
    • Nut Butters (macadamia, almond, cashew, peanut, coconut)
    • Seeds (pumpkin and sesame)


    The importance of staying hydrated on the Keto diet cannot be stressed enough. It’ll protect your kidneys, because Ketosis causes your kidneys to work harder than they usually would.

    Here’s the Keto-approved non-alcoholic beverage list:

    • Water (at least half a gallon per day)
    • Carbonated water and coconut water
    • Homemade flavored water (infused with raspberry, cucumber, lemon, etc.)v
    • Coffee
    • Tea (green or black)
    • Non-dairy milk (coconut or almond milk)

    Top 5 Keto liquor choices w/ 0 carbs and less than 100 calories per 1.5oz serving:

    1. Jack Daniel’s
    2. Grey Goose
    3. Patron
    4. Bacardi
    5. Hennessy

    Top 5 Keto Red/White wine choice w/ 4 carbs or less and about 150 calories per 5oz serving:

    1. Pinot Noir
    2. Merlot
    3. Cabernet
    4. Chardonnay
    5. Pinot Grigio

    Top 5 Keto low-carb beer choices w/ 4 carbs or less and about 100 calories per 12oz bottle:

    1. Heineken Light
    2. Yuengling Light
    3. Budweiser Select 55
    4. Michelob Ultra
    5. Miller Light


    The benefits of the Keto diet go beyond weight loss.

    Ketosis improves energy levels, brain function and aids in the prevention and treatment of multiple diseases. FYI if you’re prediabetic or diabetic, the Keto diet could reverse your insulin dependence and/or prevent it.



    Naturally, there’s a ton of questions you may be asking yourself before deciding if the Keto diet may be a good fit for you.

    I shed light on some common Keto Frequently Asked Questions. If your question hasn’t been answered, drop a line in the comments.


    1. Take the carb restriction seriously – 20 to 40g of carbs a day. This isn’t up for debate. Stop trying to fight it and roll with the punches.

    2. Don’t go on a protein binge – If you overdo the protein, you risk excess turning into glucose and compromising ketosis.

    3. Stay hydrated – With water! Plain old H20. You should be drinking half a gallon to a gallon a day on the Keto diet, especially within the first 7-10 days due to your body detoxing from all that processed gunk.

    4. Consider intermittent fasting – Fasting is the fastest way to rev Ketosis. But, you can’t fast forever. What you can do is fast for 16 hours. Have dinner at 6pm and don’t eat again until 12pm the following day. Do this 2x a week and reap the benefits.

    5. Get moving – Being on the Keto diet is no excuse for you not exercising. 30 minutes a day, at least.

    Just like there’re signs when you reach nirvana, there’re signs to look out for that mean you’ve reached Ketosis. If you take the Keto Commandments seriously, then you should start noticing the signs of Ketosis within the first 3 weeks of following the diet regimen.



    Not tomorrow, not next week. Start today. All you need is the right mindset to succeed, along with your Keto diet grocery list.

    For those of you using the “organic is expensive” excuse, there are tons of tips to shop for the Keto diet on a budget.

    So, what’s stopping you from feeling the way you want to feel?

    Do you need a program to follow? Something to guide you step-by-step and keep you on track? Check out this 28 Day Keto Challenge.

    Love and Health,



    You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

    This website is about learning how to make the right, easy changes in your lifestyle and get the greatest results.

    Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

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