An Anti-Inflammatory Lifestyle:

A Primer on the What, Why and How


Does an anti-inflammatory lifestyle sound familiar to you? …

You wake up in the morning, but you don’t feel rested. You push through joint and muscle aches to go to work, but when you get there, you find that you simply can’t concentrate. Maybe you used to have a pretty effective metabolism, but now you can’t stop gaining weight! It’s exhausting and exhausted is how you feel most of the time.

Even if you don’t have an autoimmune disease (and the description above, by the way, may prompt you to think about your health), you’re probably aware that, to feel better, you need to eat better.


What is Inflammation, and Why Does It Matter?

Inflammation, a reaction to injury or infection, is a process by which the body’s white blood cells protect your system from illness or harm. Typically, it’s a natural process, one we couldn’t live without. In some people, though, this natural process goes haywire, triggering an inflammatory response when there’s nothing to fight. For these individuals, the body responds to normal tissues, like the joints or the thyroid gland, as abnormal. As you can imagine, when the body turns on itself, the individual suffers.

The milder symptoms of chronic inflammation can include fatigue, aches and pains, or  brain fog. More serious diseases – like arthritis, colitis, chronic pain, fibromyalgia, heart disease, diabetes and more – are associated with chronic inflammation as well. Over 20 million Americans struggle with what are called autoimmune diseases. Many of them come to the conclusion that their diet may be partly to blame and needs to change.


InflammationThe Anti-Inflammatory Lifestyle Addresses Inflammation Issues

Basically, if you continue to eat the way that many of us did as teenagers, filling your body with carbohydrates, sugars and processed junk, your body will eventually fight back. Before that happens – before your immune system becomes overtaxed and autoimmune symptoms rear their ugly heads – it’s a good idea to research healthier food options.

The idea of food-as-medicine is catching on all over the country. Many doctors recommend choosing an anti-inflammatory diet to help support your body naturally. As research on the power of food to treat disease gains traction, more people are choosing to improve their diets now rather than wait for inflammatory illnesses to occur. Many choose an option such as the Paleo diet, which includes lean meats, fish, vegetables, fruits, and nuts.


Who Can Benefit from an Anti-Inflammatory Lifestyle?

Whether you suffer from an autoimmune disease already, want to lose weight, or simply want to improve the quality of your life before health problems appear, an Anti-Inflammatory diet may be a significant first step.

We know it’s not easy to begin this Anti-Inflammatory journey. After all, unhealthy choices are all around us, and cravings don’t disappear overnight. But with delicious options that don’t make you feel deprived, it’s easier to give the Anti-Inflammatory lifestyle a try. The best part about it? You can feel confident that you’re fueling up with food that tastes good and is good for your body, too.


Give Anti-Inflammatory a Try

While some of our employees, relatives & friends have hesitated, they’ve taken the Anti-Inflammatory plunge, and so can you! Read Ashley Nanney’s story, and let us know how we can help you take steps toward a healthier life.



We will share a few of our recipes from The Official Anti-Inflammatory Diet Masterclass to get you started on a successful journey!


BLT Omelet in a Mug

BLT Omelet in a Mug (or ramekin)   

Course Breakfast
Servings 1


  • 2 eggs
  • 2 Tbsp unsweetened almond milk
  • Salt and pepper to taste
  • 2 slices bacon cooked and crumbled
  • 5 spinach leaves finely chopped
  • 2 Tbsp tomato diced (or salsa)
  • 2 tsp green onion
  • Non-stick cooking spray


  • Spray a microwave mug or ramekin with cooking spray.
  • In small bowl, whisk together eggs with all other ingredients. Pour into mug.
  • Microwave, uncovered on high 1 minute. Remove mug and stir well.
  • Cook an additional 1 minute or until eggs completely set.
  • Let sit for 1 minute. Enjoy at home or on the go.


Use a combination of any breakfast meats and vegetables you desire.  Mix it up and make it different every time.
Keyword Anti-Inflammatory, Breakfast, Pork, Spinach, Tomato



Italian Chicken Bowl

Italian Chicken Bowl

Course Main Course
Servings 4


  • 1 tsp salt or to taste
  • ½ tsp pepper or to taste
  • 2 tsp basil
  • 2 tsp marjoram
  • 2 tsp rosemary
  • 2 tsp thyme
  • 1 tsp paprika
  • 2 lbs boneless skinless chicken breasts cut into bite sized pieces
  • 1 ½ cups broccoli florets
  • 1 medium bell pepper seeded and chopped
  • 1 small red onion chopped
  • 1 cup plum tomatoes
  • 1 medium zucchini chopped
  • 2 tsp garlic minced
  • 2 Tbsp olive oil
  • 2 cups cooked cauliflower rice optional


  • Preheat oven to 450°F and line a baking sheet with aluminum foil.
  • In a small bowl mix salt, pepper, basil, marjoram, rosemary, thyme and paprika.
  • Place the chicken and vegetables in the baking dish. Sprinkle all spices and garlic evenly over the chicken and veggies. Drizzle with olive oil.
  • Bake for 15-20 minutes until chicken is cooked, and vegetables are slightly charred.
  • Broil 1-2 minutes to brown chicken.
  • If desired, place ½ cup of cooked cauliflower rice into 4 individual containers or plates.
  • Divide chicken and veggies evenly on top of the rice.
  • Eat immediately or cover and store in the refrigerator for 3-5 days.


This dish can be very versatile. Mix up your veggies every time you make it; add green beans, mushrooms, carrots or any other anti-inflammatory vegetable you enjoy. Your family will think it's a different recipe every time.
Keyword Anti-Inflammatory, Bell Pepper, Cauliflower, Complete Meal, Entree, Poultry, Tomato, Zucchini



Saucy Joes

Saucy Joe’s 

Course Main Course
Servings 4


  • 1 Tbsp olive oil
  • 1 onion finely chopped
  • 1 green bell pepper finely chopped
  • 2 garlic cloves minced
  • 1 ¼ lb lean ground beef
  • 15 oz tomato sauce
  • 1 Tbsp chili powder
  • ½ tsp ground cumin


  • Heat oil in a large skillet on medium high to saute onion, pepper and garlic, about 10 minutes, or until tender.
  • Add the ground beef and cook 8–10 minutes longer while the meat begins to brown.
  • Pour in tomato sauce, chili powder and cumin and continue cooking until beef is completely done.
  • Drain grease and remove from heat.
  • Eat alone or serve inside bell peppers or on top of vegetable "noodles".
Keyword Anti-Inflammatory, Beef, Bell Pepper, Entree


Want free anti-inflammatory recipes, downloadable resources and efficiency tips and tricks from a professional chef?  Of course, you do!  Click here for the secret sauce! 


Get The Official Anti-Inflammatory Foods List Here