Anti-Inflammatory Diet – Day 19

Betsy and David had a fairly good and stable day today with eating. The weekdays are easier to get into a groove with. Betsy reports on her good day in terms of macro’s, and encourages interested followers to visit the Feed to Succeed website for more details.

David continues to be short on calories, although this is part of the grander plan for him to slim down a little.

Betsy takes the “Cheerios” question on full force. Are they, or are they not a healthy food?

Breakfast –

  • Coffee with half-and half
  • Raspberries and strawberries
  • Fage plain yogurt
  • Rolled oats
  • Omega-3 trail mix

Lunch –

  • Caprese salad
  • Skillet corn bread
  • Tuna salad with avocado mayo
  • Bing cherries
  • Dates

Dinner –

  • Chickpea pasta with homemade garden pesto
  • Grilled chicken breast
  • Greek Horiatiki salad
  • Red wine
  • Watermelon

Snacks –

  • Dark chocolate – 72% cocoa (1 square)

Total –

  • Betsy – 2,101 calories, 107g protein

Below is the breakdown of my day (Betsy). This was a GREAT day for me in that I was closer than usual to protein, carb and fat goals. Note that despite the above food, with very little added sugar except 1 small square dark chocolate, I still managed to exceed my sugar goal. This is a very difficult goal to achieve unless one intentionally limits their fruit intake. Which, as a dietitian, I can think of many things I would recommend limiting before one got to fruit. The recommended sugar goal may not actually be achievable, even eating an ideal diet, for an athlete.

Anti-Inflammatory Diet – Day 18

It’s BIG MEAT SUNDAY for David (and Betsy)!!!! After 13-14 oz of sirloin, the topic came up about portion sizes and the necessity of such. But, David is very happy to feel full and satisfied.

Betsy went for a long bike ride today, following yesterday without enough energy, and did not have more energy today. However, she is learning that a couple of dates will pick her back up. The biggest issue with the low energy availability is the mood swinging.

Betsy discusses the pros and cons of drinking water at different temperatures (thanks Sonya P.!).

Breakfast –

  • Coffee with half-and-half
  • Hot oat bran with pecans
  • Hard boiled eggs
  • Fruit (strawberries, raspberries, peaches)

Lunch –

  • Omega-3 Trail Mix
  • Corn bread with natural peanut butter
  • Asiago cheese

Dinner –

  • Sirloin steak
  • Green beans
  • Caprese salad
  • Baked potato with olive oil butter
  • Honeydew melon
  • Red wine

Snacks –

  • none

Total –

  • Betsy – 2,891 calories (WOW!), 130g protein

Anti-Inflammatory Diet – Day 17

No carb-loading led to another horrific run for Betsy this morning, No energy, headache, and tears – indicating low energy availability and depleted glycogen stores.

David is hanging in there, and looking forward to Sunday – meat day! His steaks are brining, and the plans are brewing for a nice sous-vide sirloin with all the trimmings.

Breakfast –

  • Coffee with half-and-half
  • Banana
  • Natural peanut butter
  • Fage plain yogurt
  • Raspberries
  • Omega-3 Trail Mix
  • Raspberries
  • Dates

Lunch –

  • Turkey chili
  • Cherries

Dinner –

  • Red wine
  • Raw veggies – peppers, cucumbers
  • Watermelon
  • Chicken breast
  • Roasted potatoes

Snacks –

  • Grapes, peaches
  • Dark chocolate 🍫 72% cocoa

Totals – Betsy 2,027 calories, 93g protein

Anti-Inflammatory Diet – Day 16

Betsy shares today why she and David are trying to avoid flour – even if made with allowed ingredients! Additionally, she’s preparing for her big exercise day tomorrow by focusing more intentionally on carbs today.

David struggled at lunch, thinking they were out of plain yogurt (which they weren’t…), but finally found solace in a bowl of delicious soup Betsy made two nights ago.

Moving along, and beginning the countdown tomorrow, will the restrictions be liberalized in September? Stay tuned to find out!

Please comment with suggestions and questions! Please share with your friends if you are finding this entertaining, inspiring or educational! Thank you for the ongoing support!

Breakfast –

  • Coffee with half-and-half
  • Oatmeal (cooked in milk with cinnamon and raisins) with pecans
  • Strawberries and blueberries

Lunch –

  • Totally Tuna Unwich
  • Cheese- monterrey jack
  • Fresh peach

Dinner –

  • Marinated baked salmon
  • Brown rice
  • Corn on the cob
  • Greek salad

Snacks –

  • Dark chocolate – 72% cocoa

Totals –

  • Betsy – 2,285 calories, 83g protein

Anti-Inflammatory Diet – Day 15

Breakfast –

  • Coffee with half-and-half
  • Flourless, sugar free pumpkin muffin
  • Roasted pecans
  • Plain yogurt with strawberries

Lunch –

  • Greek Horiatiki salad
  • Plain yogurt with natural peanut butter
  • Fresh peaches

Dinner –

  • Red wine
  • Garden salad with blue cheese
  • Roasted chicken
  • Baked potato with olive oil butter

Snacks –

  • Dates

Totals –

  • Betsy – 2,282 calories, 99g protein

Anti-Inflammatory Diet – Day 14

Breakfast –

  • Coffee with half-and-half
  • Flourless, sugar free pumpkin muffin
  • Peach
  • Monterrey jack cheese

Lunch –

  • Roasted chicken
  • Baked potato
  • Rainier Cherries
  • (Was going to eat salad, but was full)

Dinner –

  • Turkey chili (homemade with sweet corn, kale, beans, turkey)
  • Cast-iron skillet corn bread (no gluten) with Olive-oil butter
  • Caprese salad
  • Red wine

Snacks –

  • none

Total – Betsy 2,016 calories, 90g protein

Anti-Inflammatory Diet – Day 13

Breakfast –

  • Coffee with half-and-half
  • Strawberries and blueberries
  • Pumpkin muffin (gluten, flour and sugar free)
  • Monterrey jack cheese

Lunch –

  • Salad (greens, tomatoes, blue cheese, nuts, hummus)
  • Roasted chicken
  • Cherries

Dinner –

  • Roasted chicken
  • Baked potato with olive oil butter
  • Greek Horiatiki salad
  • Watermelon
  • Red wine

Snacks –

  • Dates
  • Dark chocolate, 70% cocoa

Totals – Betsy 2,347 calories, 88g protein

Anti-Inflammatory Diet – Day 12

Several people have asked for clarification – why are we doing this diet? How is this different from the keto, low carb, or paleo diet? Is this a good idea for me? In reflecting today during the Feed to Succeed monthly staff meeting, Betsy took a few minutes to dive deeper into the reasons she and David are trying an anti-inflammatory diet, and it’s not about the weight loss. If you’re curious, you’ll enjoy this more serious discussion tonight. Thanks for all who are tuning in and sending support and comments! We appreciate the love. 🙂

Breakfast –

  • Coffee, half-and-half
  • Gluten, flour, sugar- free pumpkin muffin
  • Natural peanut butter
  • Cottage cheese
  • Strawberries and blueberries

Lunch –

  • Salad with blue cheese, walnuts, green apple, chicken breast

Dinner –

  • Chicken (shredded) tacos with black beans, cheddar cheese, salad greens, tomatoes, salsa, corn tortillas
  • Watermelon
  • Red wine

Snacks –

  • Nectarine
  • Mixed nuts
  • Cheddar cheese

Totals – Betsy – 2,137 calories, 117g protein

Anti-Inflammatory Diet – Day 11

Another night at a restaurant! And surprises all around for David, who wanted to get the cream-of-chicken rice soup, but discovered that creamy soups contain flour. And he also learned that BBQ sauce contains a lot of sugar! Thus that was also foiled. Dang. But he managed to get by with a steak and some veggies. Betsy ate salmon. Again. It’s definitely not her favorite but at L.Woods it’s about as good as it gets. She admits that there is a slight change that her shoulder might be a teensy bit better, but she doesn’t want to get her hopes up or be overly excited at this point, so stay tuned!

Breakfast –

  • Oat bran pumpkin muffin
  • Natural peanut butter
  • Scrambled eggs with cheddar
  • Coffee with half-and-half
  • Fruit salad (necatrine, blueberries, strawberries, banana)

Lunch –

  • Caprese salad
  • Fage plain yogurt
  • Cucumber
  • Cherries

Dinner –

  • Cedar planked salmon
  • Baked potato
  • Corn
  • Caesar salad (no croutons)
  • Red wine

Snacks –

  • Mixed nuts

Total – Betsy 2,557 calories, 126g protein

Podcast, Series 4, Episode 9 – Infant Nutrition Wrap Up and What’s to Come

In this week’s pediatric nutrition podcast, registered dietitian Betsy Hjelmgren, RD and culinary expert Jen Karakosta review the series 4 on infant nutrition, and move on into what Jen calls other “Pish posh,” including a personal update on each of them, with both Jen and Betsy following different experimental diets at this time – Keto and Anti-Inflammatory. Get a sneak peak into series 5, coming later this fall! 

Click here to listen on iTunes