Inflammation – The Bane of My Existence Part 2

What I’ve Learned About Inflammation — and How to Fight It Naturally

Now that you’ve heard my story, I want to share what’s helped me most — because if you’re dealing with inflammation, food sensitivities, or unexplained fatigue, you’re not alone. And I promise, there are steps you can take right now to begin healing.

🔥 What is Chronic Inflammation?

Inflammation is a natural defense — but when it becomes chronic, it can damage your organs, tissues, joints, and gut. It’s linked to heart disease, diabetes, autoimmune issues, and more. I could feel it in my body — especially around my midsection and ankles. That puffiness? That was inflammation showing up loud and clear.

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🛠 How to Calm the Fire Naturally

🥗 Nourish Your Body - (Full list HERE)

Fill your plate with anti-inflammatory foods:

• Leafy greens, berries, sweet potatoes
• Omega-3s like wild salmon and flaxseeds
• Spices like turmeric, ginger, cinnamon, or cayenne pepper (this one has become a new favorite for me)
• Olive oil, avocados, walnuts (if you are not allergic)
• Fermented foods for gut support

Avoid:

• Processed sugar, refined carbs, fried food
• Dairy, gluten (if you're sensitive), alcohol, and seed oils

💦 Hydrate Intentionally

Your body needs water to flush toxins and reduce inflammation. Add lemon, cucumber, or mint to elevate your hydration game.  Personally I also feel adding electrolytes helps. 

🧘🏽‍♀️ Move Gently, But Daily

Even 15–30 minutes of movement helps. Walking, stretching, yoga, or dancing all work. Find what brings you joy — and keep it simple.  Find a routine you enjoy.  If you enjoy it, you will repeat it.

😴 Rest and Recharge

Stress and poor sleep increases inflammation. Try meditation, Reiki, breathwork, or journaling to create inner calm.  It is always good to go to bed and get up around the same time each day - even on weekends.  Your bodies' natural circadian rhythm will thank you. (More to come on that...)

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🥂 My Favorite Anti-Inflammatory Drinks - 

🍋 Lemon-Ginger-Cayenne Detox Tea

1 cup of lemon, ginger or green tea.  The juice of 1 lemon.  1/4 tsp. cayenne pepper.  1/4 tsp. ground ginger.  1 tbsp. honey.  -Great first thing in the morning to fire up your digestion and immunity.  I throw over ice in a to-go cup!

💚 Green Glow Elixir

Greens powder mix - daily supplement.  Collagen powder - daily supplement.  (There are a variety of choices - try them to see what flavor and brand you like best - read the reviews!)  1/4 tsp. cayenne pepper.  1/4 tsp. ground ginger.  A nutrient-packed blend for mid-morning that fights inflammation and supports detox.

🍓 Avocado-Banana-Berry Detox Smoothie

1 cup of lemon, ginger or green tea.  (I usually make a picture of this on Sundays and keep in the fridge) 1 banana. 1/2 of an avocado.  1/2 cup berries (fresh or frozen) 1/4 tsp. ground ginger. 1 tbsp. honey.  Rich in antioxidants and perfect post-workout or mid-day snack.

🥑 Avocado-Spinach Protein Smoothie

1 cup of spinach or kale.  1 avocado.  1cup coconut milk.  1/2 cup water.  2 scoops plant based vanilla protein powder.  1 tbsp. honey.  1/2 tsp. cinnamon.  Rich in antioxidants and high in protein perfect for a light lunch.

🌙 Evening Calm Elixir

1 cup coconut milk.  1/2 tsp. ginger.  1/2 tsp. black pepper.  1 tsp. turmeric.  1 tsp. cinnamon.  1 tbsp. honey.  Heat over medium heat until heated through.  A soothing blend of turmeric and coconut milk to wind down before bed.

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🎇 Two of My Favorite Snacks - (I am a snacker!  I have always liked my sweets, and knowing sugar is an inflammatory,  I learned how to make tasty treats I still enjoy with better ingredients!)

💪 Protein Bites

1/2 cup coconut flour.  1-1/2 cups protein powder.  2 cups peanut butter or sun butter (I love chocolate sun butter for these).  1/2 cup maple syrup.  2 cups mini chips or mini M&M's. (I use the mini dairy free white chips - with the chocolate sun butter - they are dee-lish!)  Mix all well, roll into 1 inch balls.  I place mine on a cookie sheet and freeze until firm then store in air tight containers - one for the fridge - and one for the freezer, to maintain freshness.  Makes 36 balls.

🍌 Banana Bites

4 cups rolled oats (gluten free if you need).  2 cups ripe bananas.  1 cup peanut butter or sun butter.  1/4 cup mini chips (I have also used craisins for this).  Preheat oven to 350 degrees, I use mini muffin pans, line with mini muffin tins.  Combine all ingredients, spoon into mini muffin tins, Bake for 10 minutes or until golden on the outside and firm to the touch in the center.  Makes 36 mini muffins.  These also stay great in the freezer to keep fresh until you need them.

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🌟 From Surviving to Thriving

This journey hasn’t been easy — but it’s been worth it. I feel stronger, clearer, more vibrant, and more me than I have in years.

If you're struggling with inflammation, food sensitivities, or just feeling off — I see you. You’re not broken. You’re not alone. You’re simply being invited to listen more deeply to your body.

And when you do? Healing becomes possible.

Here is a BONUS - Anti-Inflammatory Meal Prep Guide for you!

Happy Healing!

Be well,
Mary-Anne

Inflammation – The Bane of My Existence Part 1

My Journey from Frustration to Freedom

I’ve been in a lifelong relationship with inflammation — and not the good kind.
Long before I knew what it meant to eat “clean” or “anti-inflammatory,” I was just a little girl who couldn’t eat chocolate or even blueberries off the bush in the yard!

Imagine that — living in a house with blueberry bushes in the front yard, watching your siblings and neighbors eat fresh berries right off the bush… and not being able to taste a single one. That was me.  And we won't even go into not being able to eat chocolate as a kid.  

Then came the fish. All of it. My husband said I probably reached my lifetime quota - and honestly he might be right.  Growing up, we ate a lot of fish.  My mother cooked very Mediterranean-style meals, and seafood was a staple.  I even remember her making escargot!  She was an amazing cook, and I truly loved everything she made.  Eventually, it boiled down to shellfish as the main culprit. But by that time, I was used to being the odd one out at the table.

In my early adult years, I was finally able to enjoy chocolate and berries again — and it felt like a win. But then life threw in new challenges. Nuts became a no-go. I didn’t just get hives or feel bloated — I went into anaphylactic shock after eating them over the holidays. ER, epinephrine, fear… the whole scary ordeal.

Gluten was next. Same deal. Back to back ER visits before anyone figured it out — and it’s not even celiac disease! Just my body’s way of waving the white flag.

And just when I thought I had navigated that storm, here came the next:  Coffee!! That one stung. That was how I started each day! Ugh.  I had to switch to herbal teas since not only coffee but caffeine was an irritant for me.    Herbal tea became the replacement — but then I was told: no dairy. Seriously?  Tea with sugar and milk was what made it palatable - ok, so honey - but wait for it - NO sugar of any type...  my world was getting darker by the minute.  So, I'm back to no chocolate, no yogurt, and no ice cream? (Those who know me, know my dad worked for Sealtest "Ice Cream" and he stocked our freezer with Heavenly Hash to the brim!) Again, maybe I had reached my lifetime quota...  🤔 This = NO FUN!  

And then came — no alcohol? Seriously?  My martinis? Plus, Jay and I loved to road trip to wineries and enjoy slushies after we spent a beautiful vacation on the Finger Lakes in NY. Now — nope.

I grew up in an loud Italian kitchen where we ate and drank 'til the heart was content and everything was based around good food, great wine and even better conversation.  This was a bad joke — and I was not laughing.  

There were moments — many — where I felt like Eeyore.  “Woe is me…”  “How many more things can be taken away?”

I needed to make sense of it.  Starting with my mornings...  I know a lot of people enjoy tea as-is, but I just couldn’t get into it. Thankfully, honey became something I could have once I removed the others — and it became my saving grace. No reaction, and a little sweetness made all the difference.  But then what...

Here’s where everything started to shift.

I found joy in the things I could have.  I started making vibrant anti-inflammatory mocktails and healing elixirs — and I genuinely love them.  And as for alcohol? I knew I didn't need it to have a good time.  Anyone who knows me knows — I bring my own fun! 😉  I even ask the restaurant to serve my drinks in a pretty glass. Let’s be honest — it’s the presentation that counts.  **Full disclosure - I am not saying I never drink alcohol, but getting my body back into balance was the priority, then...  once I had a baseline, I can "cheat" every once in a while, as long as I get right back into focus.  Let's face it, when you deprive yourself everything you love, you will fail.  The elimination period was difficult - yes, but necessary.  Then, as they say, moderation is everything.  80% on point, and 20% for indiscretions.  

Somewhere along the way, my sadness turned into determination.  I began checking my ankles daily (yes, obsessed!) — because I could see the inflammation going down. I started feeling lighter, more energized, more me.

I still love to cook - that will never change.  And yes, being Italian...  we love our conversations over food.  It's how we connect, how we love, and how we heal.  These days, I focus on healthy, vibrant meals made mostly from live, whole foods that support my anti-inflammation journey.  I want my meals to look good - colorful, appealing and full of life.  I get creative with spices, herbs and textures.  Food should still bring joy - and now, it also brings healing.

Is it easy? Not always.  When you're in the middle of it, it feels overwhelming — but I promise you, there is another side. And I am living proof.

Movement:

I move my body every day — even if it’s just 15 minutes. I’ve got a short routine for the days when life is busy and every time frame in between.  I gauge how much time I have and adjust, 15/20/30/45 and 60-minute routines for training at least 5 days per week.  I’m a proud 5AM’er now, and I love how I feel. I don't train to lose weight — I do it to lose the inflammation around my organs, because I know it was damaging my body from the inside out.

I actually learned the power of early mornings years ago while working with personal trainer Billy Beck. That experience shaped my entire outlook on training, mindset, and discipline.  He taught me something I’ve never forgotten: I’m a lion — not a lamb.  That shift in identity stuck with me — and now, I embrace my mornings like the fierce woman I am.

Working with Billy was the best gift toward better health and alignment I could have ever given myself. It wasn’t just about workouts — it was about stepping into my power, honoring my body, and committing to the version of myself I was always meant to be.

I feel incredibly fortunate and grateful to have had the opportunity to work with him and learn from him. Everything I do today — the choices I make, the habits I stick with — stems from the foundation he helped me build. (More to come on that...)

Why I fought it for so long is beyond me.

I often think of my mom — now one of my angels.  She was the strongest woman I had ever known. Her nutrition was very important to her, and if she made a vow not to touch something, that was it — pure willpower.  I still miss her deeply, but I love my quiet conversations with her. And I know she’s the one helping guide me through this journey.

We all have guides, angels and  guardians.  They’re there — you just have to ask them to help you.

You got this!

Be well,
Mary-Anne

Benefits of Road Tripping

Winter, spring, summer or fall, the winding roads right in our very own back yard lead us to many exciting destinations.  Being a road tripper comes with a wide range of benefits that appeal to adventure seekers, travel enthusiasts, and those looking to explore the world in a unique way. Here are some of the advantages of being a road tripper:

1. Freedom and Flexibility: Road tripping allows you to create your itinerary, change plans on a whim, and explore at your own pace. You're not bound by strict schedules or fixed routes, giving you the freedom to go where you want, when you want.

2. Exploration: Road trips offer the opportunity to discover hidden gems, off-the-beaten-path attractions, and scenic landscapes that you might miss when flying to a destination. You can explore remote areas and take detours to explore interesting places.

3. Cost-Effective Travel: Depending on your travel style, road trips can be a cost-effective way to see multiple destinations. You can save on airfare and accommodation costs by camping or staying in budget-friendly motels.

4. Connection with Nature: Road trips often take you through natural landscapes, national parks, and wilderness areas. It's an excellent way to connect with nature, go hiking, and enjoy outdoor activities.

5. Cultural Immersion: You can immerse yourself in local cultures and communities by interacting with people along the way. Sampling regional cuisine, attending local events, and staying in smaller towns provide a richer cultural experience.

6. Personal Growth: Road trips can be a journey of self-discovery. You learn to adapt to different situations, solve problems on the go, and become more self-sufficient.

7. Quality Time: If you're traveling with friends or family, road trips offer quality bonding time. You can have deep conversations, play games, and create lasting memories together.

8. Photography and Creativity: The ever-changing scenery during a road trip provides endless opportunities for photography and creative expression. You can capture stunning landscapes, unique roadside attractions, and candid moments.

9. Healthy Lifestyle: Road trips encourage outdoor activities like hiking, biking, and exploring, promoting a healthier lifestyle. You can also plan healthier meals by preparing your food or choosing fresh, local options.

10. Adventure and Spontaneity: The thrill of the unknown and the possibility of unexpected adventures make road trips exciting. You might stumble upon quirky roadside attractions, meet interesting people, or have spontaneous adventures.

11. Reduced Stress: Some people find the act of driving or being on the open road to be therapeutic and stress-relieving. It can be a break from the hustle and bustle of daily life.

12. Environmental Considerations: In some cases, road tripping can have a lower environmental impact compared to air travel since you're sharing the emissions with multiple passengers and potentially using more fuel-efficient vehicles.

13. Personalization: You can customize your road trip to align with your interests and passions, whether it's exploring historical sites, following a foodie trail, or chasing scenic drives.

14. Memorable Experiences: Road trips often lead to unique and memorable experiences that stay with you for a lifetime. From watching sunsets at remote campsites to witnessing breathtaking natural phenomena, these moments become cherished memories.

While road tripping has numerous benefits, it's important to plan carefully, stay safe on the road, and be mindful of the environment and local communities you visit. Responsible and respectful travel ensures that both you and the places you explore continue to thrive.

Photo by Veronika Bykovich