Causes of Inflammation and Steps to Heal





Could you have inflammation? Click on the photo to take the quiz and find out.

15 Top Anti-Inflammatory Foods:

green leafy vegetables

bok choy







bone broth


coconut oil

chia seeds






Top Gut Healing Foods:

Bone broth

Plant based collagen

Fermented Foods – saurkraut, kimchi, yogurt, kefir, tempeh, nato, miso

Fruits high in fiber – apple, bananas, pears, strawberries, watermelon, avocados

Vegetables high in fiber  – beets, broccoli, cauliflower, Jerusalem artichokes, brussel sprouts

Sprouted Seeds

Legumes – lentils, chickpeas, beans, peas


Resistant starches from potatoes

Foods high in healthy Omega 3 fats


Remove Food Sensitivities:

Everybody’s body is different. Below I will list some of the most common food sensitivities but know that there are over 176 foods, spices, and additives that can cause your particular body to react and become inflamed. To learn which ones are reactive for you, you can do a Food Sensitivity Test like the ones we do here at JKLWELL Health Coaching which use your blood to see if it will react to the pure food proteins, spices or additives, or do a food elimination challenge. It is easiest to start a challenge such as this with the foods I will list below. Sometimes however, just having a “leaky gut”, ie gut permeability where proteins and undigested food particles leak into the blood system. Healing your gut can heal your food sensitivities. It is kind of a chicken and egg situation. Is it the leaky gut allowing the food particles into the blood stream where they are viewed as foreign bodies and are attacked thereby causing inflammation or is the food sensitivities causing the leaky gut in the first place. One of the best ways to help fix this is to learn what, if any, food sensitivities you have and remove those while eating to promote a healthy gut. Given time, your gut lining can and will heal. Then you can either retest for food sensitivities to see if you still have any or reintroduce foods slowly and watch for any reactions. The positive food sensitivities at this time will likely be your true food sensitivities and should be removed for a much longer period of time if not permanently.


Common Food Sensitivities:



Dairy (Casein and/0r cow’s milk)

Eggs (Whites and/or Yellow)




Tree Nuts


Eating gut healing and anti-inflammatory foods,,and removing food sensitivities will help to reduce inflammation in the body and protect against chronic diseases like autoimmune diseases, heart disease, joint pain, and cancer. The ultimate goal is to return your body to homeostasis. Having a balanced microbiome, having a healthy gut lining, and reducing inflammation can all be achieved with the right food for your body, the right exercise for your body, stress management, and plenty of deep, restful sleep.



Radical Damage from the internet – how to protect ourselves

Damage from 5G is real. It can cause free radicals in the body which can cause chronic oxidative stress that can damage the structure of our cells. Cellular damage can lead to chronic diseases such as heart disease, diabetes, and cancer.

Here are some ways to help protect ourselves:

1) Keep your phone in airplane mode when possible
2) Use a timer on your internet to turn off at night
3) Use wired router instead of wireless
4) Do not put your phone in your pocket or bra (yes, women do that)
5) Do not sleep with your phone, tablet, or laptop under your pillow

Now how many of you are you saying that this is not realistic? I mean, we can keep the phones out of our pockets and beds, well, maybe not everyone as I often find my teens asleep with theirs right by their heads sadly. But turning off the router at night? I don’t know about you but we are all awake at various hours in this house. Kids doing homework late at night, adults catching up on the news and emails early in the morning, none of us on the same schedule. And I am not sure how many people want to go back to using wired routers and having all those plugs…..

So what can we do? If we can’t make the above suggested changes, we can still protect ourselves. We need to keep our bodies safe from the potential free radicals attacking our cells. Here are some suggestions to help you do that:

1) Reduce Inflammation in the Body:

a) Learn what your food sensitivities are and remove them
b) Eat anti-inflammatory foods
c) Reduce stress with tools like journaling, meditating, yoga, tapping, or walking
d) Weight loss

2) Eat Foods High in Antioxidants:

a) Berries – blueberries, strawberries, goji berries
b) Dark leafy greens – kale, spinach, collard greens
c) Red cabbage
d) Beets
e) Dark chocolate
f) Pecans
g) Artichokes

While modern day technology has become the way of the world as it is easier and easier to connect to others, even during times of social distancing, allows us to work and our children to learn, it can still be damaging to the body. Though we are all still far from really understanding its full impacts, we do know that we need to help protect ourselves from the possible long-term damage.




Often times foods can cause damage to the lining of our guts, either because we are sensitive to that specific food or because the GMOs it contains are damaging. We now have a term for this, it is called leaky gut. This where the junctions of the gut lining have been damaged to the point that they become spaced further apart, thereby allowing proteins from foods to leave the gut and enter the blood stream. This can cause inflammation in the body, it can weaken the immune system, and it can cause autoimmune diseases to form, among other things.


In order to heal our guts, we need to take steps to learn which foods can be damaging to us as individuals. This can be done with a either an elimination diet or a food sensitivity test, both of which I can help you with. Then we need to begin to rebuild our gut. This is where collagen comes in. Not only can it help with wrinkles, nail health, and joint support, it can also help to rebuild the gut walls. Collagen contains large amount of amino acids, glycine, proline, and glutamine, which are protein building blocks, that help rebuild the lining and tighten those junctions.


Collagen can be found in protein rich foods such as eggs, meat, fish, and seafood. It is even better when it comes from bone broth and gelatin. For Vegans and Vegetarians, it is a little harder to come by. For that I recommend Sunwarrior Plant Based Protein powder. As a Vegan, I use this powder in my smoothies daily to help maintain a healthy gut, keeping the proteins where they belong and reducing risks of inflammation. Try it out!



Protein Bars – A Quick Vegan Fix?

As a food based integrative health and wellness coach, my first advice of course is to eat whole foods, organic when you can. Sometimes though we just need something quick and easy that does not involve a lot of prep work. A quick meal that contains veggies, fruits, fiber, protein, and healthy fats would be a smoothie. I have posted a video on how to make a simple one on my facebook page, JKLWELL.

On days though when I need an even quicker fix though, I will turn to a protein bar. Protein bars however are not always good for you, depending on what they are made of. I always check the ingredients, looking for added sugars, hidden sugars, artificial sweeteners, or any inflammatory ingredients. I prefer vegan based protein bars as I find whey to be more inflammatory.

The one I have been turning to lately is Garden of Life Organic Fit High Protein Weight Loss Bar. My favorite and the one I will link to here is the peanut butter/chocolate flavored one. It contains 14g of protein from plant proteins, organic ashwagandha, 13g of prebiotic fiber which is necessary to feed the good probiotic bacteria in your gut, green coffee bean extract, and no added sugars. It fills me up when I am on the go and keeps me energized until my next meal. You can check it out here:

I hope these work for you as a quick go to. As always, prep and whole foods are best at achieving a healthy balanced meal for your body. However, when time is of the essence, these can work as a quick and complete fix.

Elliptical on the Go

Lately I have been riding around on what looks like a stand up bike, and having a blast. I have had a lot of questions about what it is so I thought I would add a post about it.

Due to some typical runner’s injuries, I needed to find a way to get out and exercise, getting some cardio and fresh air, while minimizing the impact on my foot and knees. After doing some research, I found that elliptical machines are great for the cardio with minimal impact. Bike riding is as well. One was indoors but perfect for what I needed, the other was outdoors which I love but causes me lower back pain. How to combine the 2? Enter the elliptigo! You can get the motions of the elliptical machine, choosing your stride with different settings, while moving outside as if on a bike, but standing up to alleviate any back pain. Instead of the constant pounding on the pavement which can cause injuries like plantar fasciitis, achilles tendonitis, bone spurs, and/or knee pain, you get the smooth motion and yet still an amazing workout for your quads, hamstrings, calves, core, and cardio!

Check it out or


Since my diagnosis, I have seen an oncologist, a breast surgeon, my plastic surgeon and the nurse practitioner who is very nice but has yet to do anything she said she would, no follow up, no checking in, no guidance.  I have been told I need radical surgery to remove the rest of my breast skin and some muscle, no more implant, that I will have the axillary nodes removed from my armpit to make sure the cells have not migrated beyond the breast, and that I have to have chemo, just not sure which one yet. I was sent for a PET scan where they inject you with heavy steel thick case carrying nuclear radiation and glucose but then told, thank goodness, that the cancer has not spread however, PETs can’t pick up small cancers so I still need chemo. But at no point did anyone stop and look at what may have caused this. When we asked, they dismissed the question. No idea why it’s back, if it’s recurring or new, just that I have it and it needs to be treated. That does not sit well with me. None of this does. 

The breast surgeon did say I was an anomaly. Most people she sees with a reoccurrence are usually within a few years, not 7.5 years later. Maybe, I thought, it’s because I changed my diet enough to keep these little suckers at bay, but the stress of the past 1.5 years starting with my sister’s diagnosis, my father’s passing, my foot surgery, my sister’s downward spiral, and my training for 2 marathons in that time all proved to be too much for my immune system and the little buggers took full advantage of that to start growing. Maybe if I find a way to reduce my stress, we can make the rest not grow.

Sometimes I think how strong I am that I ran a marathon with breast cancer, other days I feel like my life is a marathon causing my breast cancer.