In its acute form, inflammation is extremely beneficial to the body, mobilizing defense mechanisms faster to reach the site of injury faster so healing can begin. Likewise, when our body detects a foreign invader, such as during exposure to an allergen, the inflammatory response is activated and signals our immune system to remove the foreign invader. Without this response, your body would struggle to heal at the speed that it does. Inflammation becomes problematic when the response process continues longer than needed – this is known as chronic inflammation. Chronic inflammation is believed to be the root cause of many conditions including autoimmune diseases like lupus and multiple sclerosis, heart disease, cancer, diabetes, asthma, and Alzheimer’s disease1. While these conditions have many treatment modalities, food can be a powerful first line of defense as well as a complimentary support to conventional pharmaceutical interventions. According to, Dr. Frank Hu, a professor in the Department of Nutrition at the Harvard School of Public Health, many experimental studies have shown that different foods may have anti-inflammatory effects2. Following a diet rich in anti-inflammatory foods can help balance the body’s inflammatory markers while helping to reduce your risk of developing additional inflammation-related health issues in the future. So, which foods should you eat? Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie  

When your Mom told you to “eat your broccoli” she was onto something! Broccoli has long been a staple when it comes to choosing an inexpensive healthy vegetable, and for good reason! Broccoli is an excellent source of vitamin K, C, folate, potassium, and fiber. The combination of these nutrients makes it a hard hitter in the anti-inflammatory food group, offering protection against chronic and degenerative diseases. Broccoli isn’t going anywhere, but if you keep up with food trends, you may have heard about broccoli sprouts, which offers even more health benefits. Broccoli sprouts are immature (about 3-4 days old) broccoli plants. When cooked lightly, they have a similar taste profile to steamed spinach, but more often, they’re added to dishes raw as a healthy condiment or food presentation showstopper. WHAT MAKES BROCCOLI SPROUTS HEALTHIER? Both broccoli and broccoli sprouts are cruciferous vegetables which all contain compounds called isothiocyanates. Broccoli sprouts, however, contain 10-100 times the amount of isothiocyanates found in other cruciferous vegetables. In real-world servings, one 100-gram serving of broccoli sprouts offers approximately 250mg of isothiocyanates. One particular isothiocyanate which broccoli sprouts contain – sulforaphane – has been linked to a reduction in inflammation and neurodegenerative diseases like Alzheimer’s. There’s also evidence to suggest sulforaphane can prevent DNA damage and oxidative stress, which can lead to cancer and chronic illnesses1. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie  

David Perlmutter, MD, is an advocate for reminding everyone that “food is information”1. In simple terms, this theory suggests that what you eat is what you become and that the daily dietary choices you make directly connect with your DNA and play a role in the process of gene expression. When you make poor food choices, you’re more susceptible to inflammation and chronic disease. On the contrary, when you make healthy choices, you provide your body with the best tools it needs to stay healthy. The world we live in is one of convenience and mass-produced food, filled with an abundance of toxins and chemicals. What we call “food” today – the standard American diet – lacks the real vitamins, minerals, and nutrients your body truly needs. There are more than 3000 preservatives, artificial flavors, and colors added to your food2. Worse still, the regulations around what can and cannot be added are outdated and confusing – it can take years of testing to get an ingredient banned from the food supply. Thankfully, you can control what you eat. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie  

Have you ever heard the phrase “toxic load” and wondered what it means? Toxic load refers to the accumulation of toxins and chemicals in our bodies that we ingest or come in contact with from sources such as our environment, food, water, personal care, and household products. We are inundated with thousands of toxins daily. While we can’t avoid all of them, there are steps we can take to reduce our overall exposure. The simplest way to start is by addressing our exposure right inside our own homes. And, to do so is easier than you may think! Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie  

My January 1st starts today!  I fully unplugged the entire two weeks H had off of school and then enjoyed his B-Day celebration the last few days.  I really lived in the moment and it was wonderful!  Honestly, I always struggle with this time of year and it has been super hard getting back into the swing of things.  Slowly but surely I am getting back into the groove. Setting New Years’ goals at the beginning of the year is something I no longer do.  I have moved to a mindset of “always be ready” vs. kicking off the new year with goal setting. But, there is one goal I am setting for myself in 2020!  To meditate daily. Meditation has been part of my life for a long time but for some reason, I struggle to make it a daily practice. This year I am more determined than ever to meditate every day without fail.  Even if it’s only for 10 min a day. Why meditate? Well, there are so many reasons. And, if you need science to convenience you here you go. Several studies show meditation, even for a short time increases alpha waves (alpha is the resting state of the brain) as well as leads to a decrease in anxiety and depression.  At Harvard Medical School they used MRIs to monitor study participant’s brain activity while they were meditating. They found during mediation the area of the brain which controls the autonomic nervous system (the part of the nervous system responsible for the control of bodily functions not consciously directed) was activated. Given this information, it makes sense that meditation would help manage stress and reduce stress-related diseases. Meditation has proven benefits and I can’t tell you how many people in the leadership, self-development space I follow swear by it as the one thing that changed their lives FOREVER! I don’t have to be sold on how amazing mediation is I just need to actually do it and stick to it once and for all. This year I’m making it my number one priority! Ok, let’s chat a little bit about what I meant when I said “always stay ready”.  This might be a mindset shift you want to make this year.  It has made a massive difference in my life and how I stick to goals throughout the year. Exercise is a popular New Years’ goal for many.  And, it…

As we welcome a new year filled with opportunities, growth, and new goals, we want to help you finally crush your New Year’s health and wellness goals! It’s probably safe to say at least one of your goals is related to your health and wellness. A lot of people set goals in the New Year but only a tiny percentage of those people follow through. Research from the University of Scranton suggests that just 8% of people achieve their New Year’s goals. So, what can you do to ensure you are not part of that 8%? Well, I’m glad you asked! Here are ten tips to help you crush your New Year’s health and wellness goals. Article continued HERE on The Institute of Transformational Nutrition Blog. In Love, Health + Gratitude, Katie