HEALTHY HERBS & SPICES
How much: Unlimited amounts
Healthy choices: Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh), paprika, chili peppers, basil, cinnamon, rosemary, thyme
Why: Use these herbs and spices generously to season foods. Turmeric and ginger are powerful, natural anti-inflammatory agents.
WHOLE & CRACKED GRAINS
How much: 3-5 servings a day (one serving is equal to about ½ cup cooked grains)
Healthy choices: Brown rice, basmati rice, wild rice, buckwheat, groats, barley, quinoa, steel-cut oats
Why: Whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation. "Whole grains" means grains that are intact or in a few large pieces, not whole wheat bread or other products made from flour.
How much: 4-5 servings per day minimum (one serving is equal to 2 cups salad greens, ½ cup vegetables cooked, raw or juiced)
Healthy Choices: Lightly cooked dark leafy greens (spinach, collard greens, kale, Swiss chard), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, bok choy and cauliflower), asparagus, carrots, beets, onions, peas, squashes, sea vegetables and washed raw salad greens
Why: Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, eat them both raw and cooked, and choose organic when possible.
How much: 3-4 servings per day (one serving is equal to 1 medium size piece of fruit, ½ cup chopped fruit, ¼ cup of dried fruit)
Healthy choices: Raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, blackberries, cherries, apples, and pears - all lower in glycemic load than most tropical fruits
Why: Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.
How much: 2-4 cups per day
Healthy choices: White, green, oolong teas
Why: Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea and learn how to correctly brew it for maximum taste and health benefits.
How much: 5-7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, 1 ounce of avocado)
Healthy choices: For cooking, use extra virgin olive oil and expeller-pressed organic canola oil. Other sources of healthy fats include nuts (especially walnuts), avocados, and seeds - including hemp seeds and freshly ground flaxseed. Omega-3 fats are also found in cold water fish, omega-3 enriched eggs, and whole soy foods. Organic, expeller pressed, high-oleic sunflower or safflower oils may also be used, as well as walnut and hazelnut oils in salads and dark roasted sesame oil as a flavoring for soups and stir-fries.
Why: Healthy fats are those rich in either monounsaturated or omega-3 fats. Extra-virgin olive oil is rich in polyphenols with antioxidant activity and canola oil contains a small fraction of omega-3 fatty acids.
FISH & SEAFOOD
How much: 2-6 servings per week (one serving is equal to 4 ounces of fish or seafood)
Healthy choices: Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod (sablefish)
Why: These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat fish, take a molecularly distilled fish oil supplement that provides both EPA and DHA in a dose of 2-3 grams per day.
OTHER SOURCES OF PROTEIN
How much: 1-2 servings a week (1 egg)
Healthy choices: Omega-3 enriched eggs
Why: If you eat eggs, choose omega-3 enriched eggs (made by feeding hens a flax-meal-enriched diet), or organic eggs from free-range chickens. Egg yolks contains choline, a B-vitamins that converts inflammatory compounds into harmless ones that can be flushed out of your body through your kidneys.
How much: Daily
Healthy choices: High quality multivitamin/multimineral that includes key antioxidants (vitamin C, vitamin E, mixed carotenoids, and selenium); co-enzyme Q10; 2-3 grams of a molecularly distilled fish oil; 2,000 IU of vitamin D3
Why: Supplements help fill any gaps in your diet when you are unable to get your daily requirement of micronutrients.
THE GLUTEN-FREE AND CASEIN-FREE DIET
It has been scientifically estimated that twelve million Americans suffer from food allergies. An allergy to food is an immune system’s mistaken response to a food it determines to be a harmful substance. The response can be mild or severe, depending on the degree of the allergic reaction. A mild response might include an itchy rash or hives; a severe response can cause difficulty breathing, or even loss of consciousness. There is potential for allergies in any food, but the most common food allergies are milk, egg, peanuts, tree nuts, wheat, soy, fish, and shellfish.
The Gluten-free and Casein-free (GFCF) Diet involves eliminating gluten and casein from your diet. Gluten and casein are both naturally occurring proteins. The diet can be used to help relieve symptoms from a variety of health issues. The theory behind the GFCF diet is that the digestive systems of some people do not completely break down the gluten and casein proteins and that the incompletely digested proteins leak into the gut and travel in the bloodstream. Many parents of Autistic children have found that the GFCF Diet has greatly improved their symptoms.
GLUTEN-FREE GRAINS & FLOURS
Foods that contain Casein
Total fiber (grams)*
Pear, with skin
Apple, with skin
Grains, cereal & pasta
Total fiber (grams)*
Spaghetti, whole-wheat, cooked
Barley, pearled, cooked
Oat bran muffin
Oatmeal, quick, regular or instant, cooked
Brown rice, cooked
Bread, whole-wheat or multigrain
Legumes, nuts & seeds
Total fiber (grams)*
Split peas, cooked
Black beans, cooked
Lima beans, cooked
Baked beans, vegetarian, canned, cooked
Sunflower seeds, hulled
1 ounce (22 nuts)
1 ounce (49 nuts)
1 ounce (19 halves)
Total fiber (grams)*
Turnip greens, boiled
Sweet corn, cooked
Brussels sprouts, cooked
Potato, with skin, baked
Monday: 9 am - 7 pm
Tuesday: 9 am - 7 pm
Wednesday: 9am - 5pm
Thursday: 9 am - 7 pm
Friday: 9 am - 2pm
Serving Melbourne, Palm Bay, Melbourne Beach, Malabar, Indialantic, Grant-Valkaria, Micco, Roseland, Sebastian, Palm Shores, South Patrick Shores, Patrick AFB, Cocoa Beach, Rockledge, Indian Harbour Beach, Merrit Island, Satellite Beach and all of Brevard county.