Changing my plate – reduce inflammation

changing my plate.jpgThis post is part of a regular series focusing on making small changes to improve our health. I shared my journey with changing my diet and moving to a clean eating approach which you can read here. I also had the lovely Katie Rainbird from Katie 180 undertake an analysis of my food intake for one day in that post, which was another step in the right direction.

Together we also offered the same opportunity to readers of Planning With Kids. We were blown away with the response and while I can’t guarantee will get to all of them this year, Katie has been busy working on many of the submissions already and we will publish as many as we can.

It is not possible for Katie to cover off everything in these posts. The aim is for her to find some small things you can change to what you are putting on your plate to help you achieve your current goal for your eating habits. You can read previous Changing my plate posts by clicking here.

Changing my plate – Judy’s day

image_katieKatie Rainbird (AKA Katie180) is a Sydney-based Nutritionist who is just as likely to be found jogging as she is baking. She is a mother to two, a keen home cook, prefers to get around in her workout gear and has a major passion for the written word. You can learn more at

Katie reviewed what a reader Judy submitted that she ate in a 24 hour period (the reader would like to stay anonymous). This is what Katie had to say about her day:

What is your current goal with your eating habits?
Ideally I’d like to reduce inflammation, feel less fatigued and have more energy.

7:30am 2 eggs, 1 piece bacon, handful salad mixed leaves, made at home

Omit bacon and rather eat an avocado.

12:30pm Mashed potato, roasted sweet potato, grilled sausage, grilled onions (leftovers from night before – homemade).
Omit sausage and rather have a piece of grilled haloumi. Add some steamed greens: broccoli, broccolini, green beans, frozen minted peas etc. Plus a handful of nuts and seeds afterward.

6pm – homemade
2 grilled beef patties with dukkah, pile of salad (mixed leaves, tomato, avocado, olives, olive oil, S&P, oregano)
Sauteed mixed veggies (cauliflower, mushroom, zucchini, broccoli)


Snack 1
1 banana

Switch from Saos to a wholegrain crispbread such as Dr Karg’s (a speciality cracker I buy in Harris Farm) or Pure Harvest organic rice and or corn cakes. Maybe try humus instead of Vegemite or cottage cheese with fresh tomato.

Snack 2

There is room for some raw nuts, seeds and other fruit or fresh cut vegetables.

Snack 3
1 cup beef broth whilst preparing dinner


7pm 1 Lindt dark chocolate ball

Eat dessert about 1-2 times a week

Nutritional supplements
1 PMS capsule
1 Elevit for women multi vitamin
Nothing else regularly. Will usually take something like olive leaf if feeling unwell or magnesium around period time.

Considering you are allergic to seafood and suffer inflammatory conditions I think it is important to supplement with omega-3 fatty acids as they are anti-inflammatory. Personally I am allergic to seafood also but I do tolerate cod liver oil, likely as the proteins in the oil extracted from the liver are different to those found in the flesh. You might like to try a 1/4 teaspoon of cod liver oil and see if you have any tingling or other symptoms of your allergic reaction and if there are none then you can begin to take cod liver oil: my preferred retail brand is Phytocare Fresh Catch which you can order online. If you contact them they might arrange a sample for you: 1300 214 048.

If you cannot tolerate cod liver oil then I would suggest their chia gel which is made from chia seeds, it is a high potency plant source of omega-3 fatty acids, I’d recommend 2 teaspoons per day. I notice you take female repro formulas and mention period pain which may also be a result of underlying inflammation so I would suggest increasing omega-3s during this part of your cycle as well. If you consider the womb as a muscle which is contracting and relaxing in order to shed its lining then you can appreciate how a pro-inflammatory fatty acid profile of the cells of the womb tissue will result in period pain.

If you do order from Phytocare I’d suggest buying their B formula and taking it in place of Elevit as it is a more complex formula including amino acids and bioflavanoids. It doesn’t contain iron but the Elevit women’s multi only has 5mg (RDI is 30mg) and you’re eating plenty of red meat. Take your magneisum supplement all the time, not just when you feel PMS as you will benefit from this mineral for more than just cramping.

Daily fluid intake
2 coffees – homemade, brewed, about 1/4 cup milk. About 2 litres water.

Fine. Good water intake.

Any further information you’d like to share or special dietary requirements to factor in?
I am allergic to fish and other seafood. I suffer with eczema, frequent bloating and feeling uncomfortable after eating. Constipation can be an issue. My diet from yesterday is my attempt at trying a more paleo-type diet in an effort to address the issues mentioned.

Katie’s summary
Judy as I was reading along I thought “Hmm, I wonder if this is a Paleo style diet?” and then I got to this information! The anti-inflammatory property of the Paleo diet arises from its no-grain rule (and no dairy if this triggers inflammation also.) Those who suffer inflammation as a result of eating grains are likely to see improvement in their condition when they are eliminated.

My (very brief) take on the Paleo diet is that it addresses the importance of eating whole foods and being mindful of where our animal foods are sourced as well as eliminating all processed foods. To this end, I would be more selective about which type of grain based products to eat rather than not eating them at all and also making efforts to keep from relying on the same rotation of grains IF inflammatory conditions were an issue. I’m not sure how long ago now you provided this information to Nicole but I am interested to know how this way of eating has affected you, good or bad.

I see that you are trying to take out grains and eat more protein but options such as bacon, sausages and burger patties are not the most sound alternatives for an anti-inflammatory outcome. Rather lean cuts of grass fed livestock and free range eggs are better choices. Also introduce some raw nuts and seeds, whole butter and coconut oil for frying and baking. Emphasis on green leafies! Add spinach and rocket to all cooked breakfasts and as a side with lunch and stir them through stir fries and soups. To relieve constipation I would recommend slippery elm bark powder and you can read more about that on my blog:

Further reading


Katie is a qualified nutritionist (Adv. Dip. Nutr. Med.).

Any diet or lifestyle changes that you implement as a result of reading this blog are your own responsibility.

This blog does not provide medical advice, any particular health conditions must be managed by your own health professional.

The content of this blog is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.