At Davey Jones Deli in Sausalito, the vegan Vulcan
Wrap is packed with veggies, sprouts, quinoa and
fat-friendly avocado and nuts; the Lion Salad is its
Choose the gluten-free Taco Plate at Fish in
Sausalito for fresh, sustainable fish paired with
The Asian Chicken Salad at Rustic Bakery, made with
nutrient-dense romaine lettuce, is both organic and
gluten-free at all four locations in Tiburon, Larkspur,
Marin Country Mart and Novato.
At The Plant in Strawberry Village try the Shiitake
Spring Rolls or hearty Miso Quinoa Bowl.
Pick up the dairy-free, protein-packed Quinoa Cool
with black beans and quinoa at Cafe del Soul, with
locations in Mill Valley and San Rafael.
For warm, comforting takeout at lunch or dinner, order
the fiber- and protein-rich vegan Dal Tarka made from
split chickpeas at Lotus Cuisine of India in San Rafael
or its other locations: Sartaj by Lotus, Sausalito; Cafe
Lotus, Fairfax; and Lotus Chaat and Spices, San Rafael.
Get healthy as you sit down to breakfast or lunch at
Farm House Local in Larkspur. The Classic Salmon
Nicoise is a winner, high in omega- 3 fatty acid.
Good Earth’s juice bar (Mill Valley or Fairfax) offers a
Daily Detox green juice; add turmeric for whopping
anti-inflammatory power. At Whole Foods’ juice bar
(Mill Valley, San Rafael and Novato), a freshly made
smoothie can be an excellent meal in itself. My favor-
ite off-menu creamy creation: banana, almond butter,
kale and almond milk.
For a sweet treat, Urban Remedy’s low-glycemic
almond brownie made with coconut sugar and
almond flour is the ticket. Wash it down with
Inflamm-Alleve, containing anti-inflammatory ginger
and turmeric and metabolism-boosting cayenne.
Locations in Mill Valley, Larkspur and San Rafael.
Treat yourself to a matcha latte with steamed
cashew milk at Equator Coffee. Heavenly and
anti-inflammatory in Mill Valley and Larkspur.
also helps stabilize blood sugar and boosts metabolism and immunity.
Eating protein at every meal can help increase satiety and curb sugar
cravings. As for how many grams of protein per day you should be eating,
figure . 36 per pound of your body weight. Be sure to choose high-quality
sources: grass-fed meats, organic eggs or poultry, organic dairy and
wild-caught fish contain more trace minerals, vitamins and healthy
fatty acids and fewer pollutants, heavy metals, hormones and antibiotics than their conventionally farmed counterparts. Plant foods such as
beans, rice, quinoa and kale also provide some protein.
Vegan, paleo, low FODMAP or gluten-free? With so many regimens, it
seems many of us have specific food needs. One person’s food is another
person’s poison. Since we are each bio-individuals, determining the root
cause of your particular food-symptom connection is essential, which
you can do by conducting an elimination diet. In my book Gutsy, I discuss
my own challenges with lupus and arthritis and complete recovery after
discovering a gluten intolerance, as well as similar stories shared by others. A food elimination plan (included in the book) or specialized testing
can help you pinpoint any offending foods.
A detrimental inflammatory reaction to certain foods, food intolerances now plague 75 percent of us. Like chemicals, food containing
dairy, gluten, soy, corn and yeast as well as eggs and nightshade vegetables can cause the microbiome to become imbalanced and the digestive
lining to become inflamed and leaky. Wayward food particles can
then migrate to the bloodstream, where immune cells mount attacks
on the food and, inadvertently, on certain tissues and organs. The
result: joint pain, muscle aches, constipation, diarrhea, rashes, autoimmune diseases, asthma and hyperactivity. Even cancer risk may
increase as determined by Alessio Fasano, M.D., chief of Pediatric
Gastroenterology and Nutrition at MassGeneral Hospital for Children.
Many sufferers find symptom relief by removing the culprit from their
diet. “In general, a hypoallergenic diet (one free of your known triggers) that doesn’t cause inflammation gives your immune system the
best support,” states Haas.
Many struggles with weight loss can also be attributed to inflammation
with its link to insulin and leptin resistance, hormones that control
blood sugar, appetite and metabolism. “Metabolic type is the characteristic way in which a person responds to and metabolizes food,” says
James Haig, nutrition consultant, health educator, owner of Metabolic
Balance in San Rafael and co-author (along with the late dental surgeon
Harold Kristal) of The Nutrition Solution: A Guide to Your Metabolic
Type. Certain foods like whole grains, fruit and even protein may help
control inflammation in some but actually exacerbate inflammation in
others, which may explain why there is so much conflicting information
about diet and weight loss.
Haig determines metabolic type by simple, in-office testing revolving
Nan Foster is an integrative health coach living in Marin and author
around a modified glucose challenge. “Once [a person’s type is] known,
I can recommend appropriate foods to minimize an inflammatory
response and maximize an anti-inflammatory defense,” he says. “When
this occurs, energy and weight tend to stabilize; cravings are minimized;
there’s more resilience in the face of stress; and health challenges are
handled more effectively.”
With any dietary modifications, cooking your own meals
ensures you know what’s in them. “Enjoy what you create,”
Haas suggests. m
of Gutsy: The Food-Mood Method to Revitalize Your Health Beyond
Health to Go
When you need quick fuel that’s organic, sustainable and/or gluten-free, try these locally available grab-and-go snacks.