Margie Fleischer Nutrition

01/22/2023

Today’s weather calls for soup and I found the most amazing anti-inflammatory recipe that’s healthy and FULL of flavor!! Use fresh ginger for best results!!🥣🥕❤️

https://pin.it/3lPETEZ

01/13/2023

It’s National Gluten free day so if you eat gf by choice or medical necessity, here is a list of dedicated restaurants in Columbus!!

Also included is a pic of empanadas from Choripan Argentine Grill in Dublin. Gluten, grain, soy, seed oil, sugar and nut free. 😋

https://www.dispatch.com/story/entertainment/dining/2023/01/13/national-gluten-free-day-11-restaurants-to-visit-in-columbus/69772933007/?fbclid=IwAR1oZa6_ax1VnakguiAsbyN_VGukyZ7kHn__EGkfzRz8uje3LdaOKn8R4u4&mibextid=Zxz2cZ

12/06/2022

Eat food that loves you back and don’t worry so much about the number on the scale.

As we age it’s natural to gain some weight. Enjoy life; it’s too short to not eat cake or buy those shoes!!😉💕🍰👠

11/17/2022

Thank you Leah, it was such a pleasure working with you!! You are a “star” student.

09/15/2022

Thank you Kelli, for your kind review!! It was great working with you!!❤️

07/06/2022

I love when friends send me pics and recipes of healthier versions of desserts!!
This is a cherry crumble 🍒made with gluten free flour and a plant based “butter,”so if you’re trying to lean into eating a plant based diet and avoiding gluten, there are definitely options!!👍

Thanks, Pamela Davies!!

*Pro- tip: Pam used American Spoon cherries which can be purchased online. They are her favorite to use when making pies, etc.

1/2 c gf flour
1/2 c gf oats
1/4 c plant based butter
1/8 tsp salt
1/8 tsp baking soda
1/4 tsp cinnamon (optional)
1/8 tsp nutmeg (optional)
Blend with pastry blender or fork, sprinkle on fruit and bake at 375 for 30-35 minutes.

06/30/2022

I’m so proud of my client Kelli who is taking control of her health and creating new habits!!
Having fruit and vegetables cleaned and ready in the fridge makes grab and go snacking and meal prep much easier!! 🍓🫐🥒🥗
Love her Turkey vegetable chili, salad and fruit for her family dinner!!
Once you get the small things right, the big things naturally fall into place!!

01/25/2022

01/08/2022

Day Seven - Drink Green Tea!!🫖

Green tea is one of the most researched anti-inflammatory herbal teas available. Made from the leaves
of the Camellia synensis plant, green tea has anti-inflammatory properties that have been shown to reduce
inflammation and improve heart health.

Other teas have this effect too and I’m including the recipe for this special “tonic” I drink often when I’m feeling inflamed. Add a little honey and lemon and your gut will calm down immediately. 😌

1 tsp ground ginger
1 tsp ground turmeric
1 tsp fennel seeds

Add all ingredients in a saucepan and bring to a boil. Use a strainer for the seeds and pour into a mug.

01/07/2022

Day Six - Up your Omega 3’s!! 🍣

Omega-3 fatty acids are a healthful and essential type of fat, and they offer many health benefits including reducing inflammation!!

There are three main types of omega-3 fatty acid, which are called ALA, DHA, and EPA.

Plant sources such as nuts and seeds are rich in ALA, while fish (Salmon, Tuna) can provide DHA and EPA fatty acids. Eating a variety of omega-3 sources is important.

Here is a list of the best food sources:

Salmon
Tuna
Navy beans
Walnuts
Tofu
Flax and Chia seeds
Avocados
Brussel sprouts
Shellfish

01/06/2022

Day Five - Boost up the berries!!

From strawberries and blackberries to cranberries and blue­berries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity. 🍓🫐

Making smoothies are a quick way to get in more servings of fruit every day!!

01/05/2022

Day Four - EXERCISE!!

Research has shown that only 20 minutes daily can reduce inflammation!! This amount resulted in a 5 percent decrease in the T cells that cause an inflammatory response!!👍

Walking has been shown to be just as beneficial as other forms of exercise but find what you like best and work on getting in 20 minutes daily. 👊

01/04/2022

Day Three - Hydrate!!💧

When we are properly hydrated our bodies are able to carry out all other functions properly (carrying nutrients throughout the body, providing adequate blood flow, maintaining moisture, etc.).
Proper hydration also aids in anti-inflammatory processes. Water puts out the cellular fire our bodies experience during inflammation.

*A good rule of thumb is to take half your body weight and drink that amount in ounces throughout the day.*

01/03/2022

Day Two - Lower Stress Levels!!

We know that increased stress levels release chemicals that create inflammation. Over time those chemicals damage joints and bones along with a long list of abnormalities including anxiety and depression.

We can retrain our brains and limbic system to calm our bodies and escape the “fight or flight” mode many of us are stuck in.
There are many tools we can use to lower our stress levels but sometimes it takes trial and error to find the right one for you.
I struggled with meditating but recently discovered Tapping and I have found it to be really helpful. Tapping in the morning and evening for 10 minutes is an effective stress reliever and your body starts to crave it.

Here is a list of stress relieving tools to try, and keep searching until you find what works best for you. Your body and mind will thank you!!

1) Meditation

2) Tapping

3) Guided Imagery

4) Breath work

5) Biofeedback

All of these techniques can be found free on YouTube or there are really great apps with free content as well. Check the comments for some of my favorites.

01/02/2022

Because small changes reap big rewards over time, I’m posting tips daily for the next week to help decrease inflammation. 👍

Day One - Spice up your food!!🧄🌿
Incorporate garlic or herbs and spices such as turmeric, rosemary, cinnamon, cumin, and ginger. These spices can decrease inflammation which could eventually lead to heart disease, brain degenerative conditions, cancer, and respiratory issues.

11/15/2021

Today is World Diabetes Day so I’m sharing this dramatic story of how Eric Adams (newly elected NYC Mayor) reversed his Type II Diabetes.
Type II is largely a lifestyle disease that can be totally reversed with diet and exercise.

*Interesting statistics:

• Over 700 million people are expected to be living with diabetes by 2045
• 50% of pre-diabetics will develop diabetes in the next 5-10 years.
• Half of all people living with diabetes are underdiagnosed
• 1 in 2 people who need insulin cannot access or afford it.

**Message me if you need help or have questions!!**

The following is an excerpt from Healthy at Last: A Plant-Based Approach to Preventing and Reversing Diabetes and Other Chronic Illnesses by Eric Adams.