Steps to an Anti-Inflammatory Diet - Rancho La Puerta
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Steps to an Anti-Inflammatory Diet


Recently we had author and nutrition consultant, Heather Fleming at The Ranch teaching her steps to an anti-inflammatory diet.  In this blog post I highlight the foods Heather recommends that fight and reduce inflammation.  There was so much great information in the class. I’ve tried to break it down in an easy to understand format below.  By the end of this post you’ll have a good idea on what to do reduce inflammation just by what you eat.

First let’s look at what causes disease and inflammation.

Eating nutrient dense food helps clean our system out on a regular basis.  Toxicity thrives in a malnourished body.  Toxicity leads to inflammation which leads to disease.  Get the picture? And unnecessary stress can make everything worse.

What causes disease?

  • Malnutrition
  • Toxicity
  • Inflammation
  • Stress

How to prevent malnutrition, toxicity and inflammation:

  • Clean out your pantry and old thoughts.
  • Use coconut, grapeseed and olive oil to cook with along with organic real butter or ghee.
  • Keep oils fresh.
  • Use sea salt or kosher salt.
  • Shakers from Bragg that use sea weeds.
  • Use raw local organic honey.
  • Beware of sauces, packaged and processed foods.
  • Eat whole fat yogurt and whole raw cheeses.
  • You need to fat to absorb fat soluble nutrients.

Heather recommends adding a protein shake and high quality omega 3 fish oil to your diet each day:

  • Gives your body a break from digesting
  • Balances blood sugar
  • Supports liver function
  • Has high density nutrition
  • Use rice and pea based protein powders such as Vega, Amazing Meal, Garden of Life, and Nutribiotic.
  • Unsweetened almond milk, spinach or kale
  • Carlson are Nordic Naturals are recommended brands for fish oil.

Other recommended practices for an anti-inflammatory diet:

  • Try not mix protein and starches
  • Fruits are best with healthy fats
  • Cut the crap- check in to see how you’re feeling after you eat especially processed wheat, corn, soy, peanuts, coffee, pasteurized low-fat dairy, hormone fed meats, refined carbs, excess soda, fruit juices and alcohol.
  • Be a conscious and mindful eater.

To learn more about Heather, check out her website at