Reset Your Body: An Anti-Inflammatory Regimen + Meal Guide

Fruits and Vegetables

Can lead to

Eliminating the need for medications

Inflammation is at the root of many chronic health conditions, from joint pain and bloating to fatigue and brain fog. At The Athlete’s Spa, we believe that food is powerful medicine, and a properly supported gut is your first line of defense.

If you're ready to feel energized, pain-free, and mentally clear, this anti-inflammatory lifestyle guide is your blueprint. It's never too late to learn how to use whole foods, strategic supplements, and mindful routines to reduce inflammation and support your immune system naturally.

The Foundation: Why Gut Health Matters

A healthy gut lining protects your body from viruses, bacteria, and harmful proteins. When that lining becomes permeable (often due to poor diet, stress, or medications), it can trigger chronic inflammation and disease.

That’s why this regimen focuses on:

• Healing the gut lining

• Supporting immune function

• Eliminating trigger foods

• Replenishing nutrients

The goal with using food to manage inflammation is to eliminate all allergens or anything that will damage the mucosal lining in the gut and increase all foods and nutrients that will enhance the immune system.

Start Here: Essential Supplements

Give your immune system and digestive tract the tools it needs to thrive:

✅ Multi-Vitamin – A high-quality blend with trace minerals is essential

✅ Probiotic – Begin with a multi-strain, 150 billion CFU (especially if gastric issues are present such as constipation, bloating, diarrhea or acid reflux) once a day for 30 days. Taper down to 100B for 30 days, then 50B for maintenance

✅ Spirulina – Blue-green algae, 2g daily (powder or capsules) to boost immunity and reduce oxidative stress

✅ Sea Moss – Rich in Vitamins A, E, manganese, and zinc are great for gut and skin health

Foods to Avoid 🚫

Eliminating certain foods gives your gut a break and reduces inflammatory triggers:

• Refined sugar, salt, saturated fat, and artificial sweeteners

• Gluten, dairy, and genetically modified foods (at least initially)

• White flour, white rice, white bread, pasta, white potato

• Processed foods, canned foods, and foods with maltodextrin or carrageenan

• Eggs (until pain symptoms subside, then reintroduce slowly)

  
  

Foods to Embrace ✅

Here’s your anti-inflammatory shopping list:

• Vegetables: Eat them raw or lightly steamed. Go for leafy greens, cruciferous veggies, and vibrant colors.

• Fruits: Berries, pineapple, grapes (seeded), oranges, cherries.

• Protein: Salmon, sardines, mackerel, herring, anchovies, black beans, quinoa. Limit red meat unless you're prone to anemia.

• Healthy fats: Olive oil, avocado oil, coconut oil, grapeseed oil, nuts, and seeds.

• Herbs & spices: Turmeric, ginger, garlic, cayenne, cinnamon.

• Bone broth: A small daily shot supports digestion and repairs the gut lining.

Your Daily Anti-Inflammatory Regimen

☀️ Morning Routine

• Lemon tea with apple cider vinegar and honey (if sweetener is desired)

• Green Juice (lasts a few days in the fridge):

  • 1 cup kale or spinach, 4 celery stalks, 1 cup pineapple, 1 inch ginger, 1/2 green apple, 1 lemon (add some of the rind)

• Supplements: Probiotic, Spirulina, Multi-vitamin

• Fruits as a light snack if you get hungry

• 1–2 glasses of water until lunch

  
  

🥗 Lunch & Dinner Routine

• Fill your plate with veggies + a clean protein.

• Add gluten-free grains like quinoa or brown rice.

• Include a blended vegetable drink or raw salad with every meal.

• Snack on fruits, nuts, and seeds throughout the day.

• End your evening with a bone broth shot and 2 glasses of water.

This is not a diet so eat as much as you’d like. Choose any item on your list of foods to eat. Ensure your meals consist mostly of vegetables, protein may come from plant source. Ex: Mixed green salad with black beans, Quinoa and peppers with Salmon. Nut butter on gluten-free bread.

Meal Suggestions

🍽️ Breakfast Ideas

• Cold Cereal: Use steel cut oats

  • Combine oats, almond milk, chia seeds, natural grade A maple syrup, cinnamon and salt in a pint-sized jar and stir. Cover and refrigerate overnight. Top with strawberries, bananas, or your favorite fruit.

• Hot Cereal: Creamy Wheat Berry Cereal

• Avocado Toast: Use gluten free bread (ex: Dave’s Bread, Ezekiel Bread), smashed avocado, olive oil, capers, red onions

• Smoothies:

• 2 cups spinach

  Pinch of whole wheatgrass or 2 tsp wheatgrass powder

  ½ cup pineapple chunks

  1 banana

  1 Tbsp flax seeds

  20 walnut halves

  ½ cup Rainier cherries – pitted

  2 cups brewed and chilled green tea

• 2 cups spinach

  1 cup diced pineapple

  ½ cup diced papaya

  ¼ lime

  ¼ lemon

  ½ cup grapefruit slices

  ½ inch whole turmeric

  2 cups water

• 2 cups peeled and diced pears

  1 ½ cups unfiltered apple juice

  ½ cup whole cranberry

  ½ inch whole ginger

  2-3 ice cubes

From week to week get creative and change up the morning juice by substituting green vegetable with another like Swiss Chard or mixed greens. Changing the Pineapple for other anti-inflammatory fruits like a berry mixture (strawberry, blueberry and raspberry), or jackfruit. Or substitute the apple for a banana (ripe) they both add sweetness to the juice or shake. Add Sea Moss to the juice or shake for added anti-inflammatory properties.

🍲 Lunch Ideas

• 🥣 Coconut Curry Pumpkin Soup

• 🍋 Turmeric, Lentil & Lemon Soup

• 🥙 Cumin Quinoa Patties

• 1 -2 glasses of water

  
  

🥘 Dinner Ideas

• 🐟 Salmon & Cauliflower Rice Bowl

• 🌶️ Three Bean Chili

• 🍜 Sweet & Spicy Gochujang Noodles

• 1- 2 glasses of water

• End your evening with a shot of bone broth

  
  

Dressings to Try:

Cumin Vinegarette	2 tablespoons fresh lime juice ½ tablespoon orange juice (freshly squeeze) ½ tablespoon Dijon mustard ½ teaspoon cumin powder ¼ teaspoon sea salt 1/8 teaspoon black pepper 1 tablespoon olive oil
Tahini Dressing	1/4 cup smooth tahini* 3 tablespoons water, more if needed 2 tablespoons fresh lemon juice 2 tablespoons extra-virgin olive oil 1 tablespoon maple syrup 1 teaspoon toasted sesame oil 1 small garlic clove, grated ¼ teaspoon sea salt

Personalization Tips

Once symptoms improve, reintroduce foods gradually:

• Try one new food every 2 weeks (e.g., wheat bread with almond butter).

• Journal your symptoms and reactions.

• If there's no discomfort, move on to the next.

This isn’t a diet, it’s a healing reset. 🌀 Listen to your body and reintroduce foods slowly (like gluten or eggs), one at a time, and monitor your body’s response for two weeks.

Final Thoughts

Healing starts with what’s on your plate. This anti-inflammatory regimen is about restoring balance, not restriction. With consistency, you’ll experience reduced pain, better energy, improved digestion and possibly, freedom from dependency on medications. With the right foods and a supportive routine, you can feel better from the inside out.

Here’s to fewer aches and more vibrant mornings. 🌿

💬 Have questions or need help customizing your plan? 📞 Book a consultation with The Athlete’s Spa and let’s work toward your wellness goals together.