Show Highlights:

• Ginger's life in Seattle and why she is passionate about clinical and integrative nutrition and solving complex health mysteries
• The nitty-gritty truth about chronic inflammation, its causes, and why it can make you feel tired and fatigued over time
• How to recognize chronic inflammation in your body
• Common causes of chronic inflammation: cigarette smoke exposure, lack of physical activity, lack of sleep, excess stress, etc.
• How the immune system can turn against you because of chronic inflammation
• Categories of foods that cause chronic inflammation: excessive consumption of alcohol, added sugar, saturated fats, trans fats, and highly-processed foods
• Anti-inflammatory food superstars: fruits and vegetables, nuts and seeds, plant-based proteins, whole grains, herbs, spices, tea, and cocoa (Aim to eat more of these!)
• Why meal prep can be a lifesaver for those with chronic inflammation
• Ginger's meal prep secrets: make a list, plan the week, and make use of grocery delivery/pickup as a timesaving tool
• How Ginger sets the record straight regarding gluten and dairy in an anti-inflammatory diet (Hint: Research shows that they have nutritional benefits and are anti-inflammatory.)
• Ginger's research-based opinions on controversial foods, like nightshade vegetables, coconut oil, and turmeric in the anti-inflammatory diet
• Why cinnamon, ginger, and garlic are superfoods in the inflammatory diet
• How Ginger's book is structured with information about inflammation and nutrition, meal prep tips and sample plans, and helpful recipes
• How you can increase the nutritional benefit by making your own sauces, marinades, dressings, and vinaigrettes
• Ginger's favorite recipe in the book, Lasagna Roll-ups, which is vegetarian and plant-based
• Why the anti-inflammatory diet could help you live longer and enjoy a healthy life
• How Ginger is focusing on better sleep and stress management moving into her 40s
• Why focusing on familiar foods with a healthier twist is a good start to a better diet
• Where tofu, tempeh, and edamame fit into the anti-inflammatory diet
• Ginger's recipe for with Sheet Pan Tofu and Vegetables with Simple Ginger Teriyaki Sauce
• A few more of Ginger's favorite recipes from her book, like Flourless Banana Pancakes and Vegetable Fried Cauliflower Rice
• Ginger's final tips on looking at science-based research and evidence about nutrition and the anti-inflammatory diet

Resources:

Ginger's website: Champagne Nutrition

Anti-Inflammatory Diet Meal Prep

Ginger on Instagram

Ginger on Facebook

Ginger on Twitter

Show Highlights:

• A little info about kale, a cruciferous vegetable related to cabbage, broccoli, cauliflower, collard greens, arugula, bok choy, radishes, turnips, watercress, and wasabi
• The types of kale:
• • Curly kale can be added to salads, soups, and smoothies.
  • Dinosaur or Tuscan kale, Italian kale also called Lacinato kale, is distinguished by long, slender, blue-green leaves that are not curly but puckered like savoy cabbage.
  • Red Russian or Ragged Jack kale is an heirloom kale that looks like overgrown oak leaves and ranges in color from blue-green to purple-red; it has a sweeter flavor.
  • Baby kale is the term for the young, immature leaves of the kale plant that are great for any use.
• Superfood nutrition and antioxidants in kale: Kale is packed with vitamin K, C, beta carotene, calcium, folate, and fiber.
• Kale is packed with antioxidants like beta carotene, vitamin C, flavonoids, and polyphenols, which help to slow the aging process and help reduce the risk of cancer, diabetes, heart disease, high cholesterol, and neurodegenerative disorders.
• How kale is one of the best sources of compounds that help protect our eyes against damage and degenerative diseases
• Facts: only one in ten people in the US eats the recommended amount of fruits and vegetables each day!
• Why we shouldn't pay too much attention to the recent Environmental Working Group's Dirty Dozen List of produce items with dangerous levels of pesticide residue (You would have to eat over 18,000 servings of kale daily to put your body at risk!)
• Ideas to add more kale to your everyday diet for dinner, breakfast, sides, and salads
• My favorite smoothie recipe includes orange juice, baby kale, Greek yogurt, fresh mint leaves, English cucumber, mango chunks, banana, and honey.
• The scoop on kale chips and my best tips for getting them not to be soggy
• My recipe for Kale and Pine Nut Pesto: baby kale leaves, toasted pine nuts, olive oil, mint leaves, Parmesan cheese, garlic, lemon juice, dijon mustard, honey, salt and pepper
• Check out the Recipe Roundup on the blog with recipes for Wild Rice and Kale Salad; Kale and Sausage Gnocchi Bake; Creamy Chicken, Kale, and Rice Mushroom Soup; and Caesar Salad with Kale and Chicken

Resources:

Helpful links mentioned in this episode:

Cruciferous vegetables and cancer: https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet#what-are-cruciferous-vegetables

Don't be afraid of the Dirty Dozen: https://fruitsandveggies.org/expert-advice/should-i-be-afraid-of-the-dirty-dozen/

Safe Produce Calculator: https://www.safefruitsandveggies.com/calculate/

Liz's Links:

My website: www.lizshealthytable.com

My email: liz@lizshealthytable.com