The definition of the word whole is “a thing that is complete in itself.” When we eat foods in their whole form we get all nutrients, carbohydrates, proteins, and fats in perfect balance. These compounds act synergistically to orchestrate all reactions in our bodies. When some nutrients are missing, the body cannot function properly, and when many nutrients are missing for an extended period of time, the body can become diseased. Obesity, chronic inflammation, food allergies, infertility, and many other diseases stem from the body being starved of essential nutrients lacking in a processed foods diet. The chemical composition of food, its vitamins and phytonutrients, sends signals to our cells designating how the genes will express themselves; this means that every time we eat we tell our bodies which genes to turn on, and which genes to turn off. Did you know that there is more gene expression within two hours after eating than any other time of the day?

Your body is composed of over 30 trillion cells, each of which is continually listening and responding to environmental signals. Your cells have antennas embedded in their cellular membranes. This is how your cells listen, relay messages to your DNA, and respond to your environment by activating biochemical processes. The food you eat carries information, which the antennas sense, and then tell your cells how to behave. You either turn on your anti-aging, disease-prevention, and anti-inflammatory pathways or you turn on your inflammatory, aging, and disease pathways with every bite of food.

If you could make one dietary change to set yourself onto a new trajectory of health, it would be to consume a nutrient dense breakfast consisting of high-quality protein, fiber, and healthy fats. A nutrient-dense, high-protein and fiber-rich breakfast will help you curb cravings for foods you are working to stay away from, boost your metabolism, balance your blood sugar, help regulate your circadian rhythms, keep your mind sharp during the day, and increase satiety. Setting achievable goals that you can build upon sets you up for the most success as it gives your body and brain time to rewire. Dietary change quite literally creates new biochemistry in your body that takes time to get used to. Creating this nutritional memory starts with removing processed foods from your diet. Too many changes at once can overwhelm the brain and nervous system, making the new diet or lifestyle modifications unrealistic to maintain.

Imagine starting each day with renewed energy, a clear mind, and a body that feels strong and resilient. The 12 Gifts of Health is a transformative, step-by-step journey designed to help you resolve health concerns, enhance longevity, and lay the foundation for lasting vitality. True change isn’t about quick fixes—it’s about releasing what no longer serves you and embracing habits that nourish and restore. This journey is an opportunity to discover what truly supports your well-being and empowers you to thrive. Lasting health isn't achieved overnight; it’s built through gradual, meaningful changes. To transform your health and unlock vitality, the most crucial step is removing highly processed foods from your diet. True healing can't occur when the body is overloaded with artificial ingredients, preservatives, and inflammatory compounds.

Yesterday evening, I taught another live cooking class on the anti-inflammatory diet, and as always, it was an incredible experience to connect with so many people in person. It’s inspiring to witness the motivation and commitment in the room as individuals step forward to reclaim their health through food. Whether someone is just beginning their journey or has been fine-tuning their diet for years, the process of making dietary shifts is both deeply personal and transformative. These classes remind me that healing isn’t just about learning new recipes—it’s about stepping into a new way of being, one that aligns with the health, energy, and vitality we all seek. But making these changes isn't always easy. Letting go of familiar foods and habits can feel like shedding an old identity, especially when certain foods have been a daily part of life for years—or even decades.

Matcha, or powdered green tea, is one of the most powerful antioxidant superfoods you can consume. Matcha is a concentrated source of a specific group of polyphenols called catechins. You may have heard of EGCG, or epigallocatechin gallate. EGCG is a catechin found in concentrated amounts in matcha—much higher than regular green tea!

Cold and flu season is upon us! How can you support your immune system so it can function at its best? Your immune cells, like all other cells, require good nutrition and lifestyle habits to function properly. A nourishing whole foods diet, strong digestive system, good sleep practices, good hydration, blood sugar control, and the addition of supportive nutritional supplements all work together to promote a strong and functional immune system.

The process of dietary change is often a winding road full of forward movement intermixed with drawbacks to old ways of eating and living. This process of change creates contrast, eventually leading you to crave feeling good over the foods that once made you sick. Food is powerful medicine!

Elevated cortisol levels can greatly affect the ability fall asleep and stay asleep. Cortisol is a hormone produced by the adrenal glands. It's a messenger that tells the body how to function. Cortisol is naturally highest beginning early in the morning, from around 6am to 8am.

There are three different ways food can create inflammation in the body. The first is eating foods that are inflammatory, such as fried foods, highly processed and packaged foods, foods that contain rancid oils and fats, and highly processed meat products. The second way is by consistently eating too many sugars and carbohydrates for your body. High blood sugar can create a cascade of inflammatory events. The third way food can trigger inflammation in the body is by consuming foods your immune system has been primed to react to, which is called a food sensitivity. A food or food group that may be healthy and anti-inflammatory for one person could be the source of a lot of damaging inflammatory chemicals for another person.