Healthy Eating 101

Avocado Toast with the whole shootin’ match! Sourdough, ghee, ripe avocado, kimchi, hard boiled eggs, and microgreens! A feast fit for me and you for everyday eating! So delicious and so gratifying. 🌿

Mediterranean Chickpeas! So delicious hot, so delicious cold. I cannot decide which way I like it better so I am not deciding now. Chickpeas, onion, garlic, olives, artichoke, capers, sliced lemon, olive oil, s&p and some spicy Calabrian peppers.
After 30 minutes covered in the oven enjoy hot. Put leftovers in fridge and have them for lunch the next day! 🌿
Recipe on website in bio!

Dinner is served! Cod and Quinoa with Roasted Beet Arugula Salad. This is what clean eating looks like! Let’s shift that nightly routine to include plenty of fresh produce along side your protein! Say yes to fresh! 🌿

Warm Farro Lunch Bowl! Roasted sweet potatoes, roasted red cabbage, farro, roasted grape tomatoes, avocado and fresh basil. Heat roasted ingredients on the stovetop and put it all together in a lovely bowl and top with fresh avocado and basil. All from last night’s leftovers. This is what I lovingly like to call “fast food” and with all real ingredients. Delish! .

Lovely ideas for your best bets at living well. 🌿
Chef Megan

🥗 1. Eat anti-inflammatory foods (most impact)

Focus on adding more of these:

Daily staples

Fatty fish (salmon, sardines) – 2–3×/week

Extra virgin olive oil – 1–2 tsp/day

Turmeric + black pepper

Ginger

Garlic & onions

Fruits & veggies

Berries, cherries, citrus

Leafy greens (spinach, moringa, kale)

Cruciferous veggies (broccoli, cabbage, cauliflower)

Gut-friendly

Curd/yogurt, kefir

Fermented foods (idli/dosa batter, sauerkraut, kanji)

Soaked nuts & seeds (chia, flax, walnuts)

👉 Reduce: refined sugar, deep-fried foods, packaged snacks, excess maida.

💧 2. Hydrate properly

Start your day with warm water

Sip water through the day (not large gulps)

Add lemon / jeera / fennel for digestion support

Dehydration itself increases inflammatory markers.

😴 3. Prioritize sleep (very underrated)

Aim for 7–8 hours

Sleep before 11 pm if possible

Avoid screens 60 min before bed

Even one poor night raises inflammation.

🚶‍♀️ 4. Gentle daily movement

You don’t need intense workouts:

20–30 min walking

Light yoga / stretching

5–10 min mobility after waking

Consistency matters more than intensity.

🧘‍♀️ 5. Lower stress (stress = silent inflammation)

Try:

5 deep belly breaths, 2–3× daily

Short prayer/meditation

Journaling

Time in sunlight

Chronic stress directly spikes inflammatory hormones.

☕ 6. Add anti-inflammatory drinks

Rotate these:

Turmeric milk (½ tsp turmeric + pinch pepper)

Ginger tea

Green tea

Cinnamon tea

🦠 7. Heal your gut (key for systemic inflammation)

Eat slowly

Avoid late heavy dinners

Include probiotics + fiber daily

Limit painkiller use when possible (they irritate gut lining)

"Healthy for the Holidays: Seasonal Cooking Made Simple" with Chef Megan with Woodbridge General Store Events & Classes
2 hours @ $60.00
Saturday, December 6th, 2025 at 1:00 PM EST

The Atlanta Botanical Garden’s Edible Garden Chef, Megan McCarthy, will be teaching us how to incorporate highly nutritious superfoods into our diets during the holiday season!
On the menu:
Citrus & Pomegranate Winter Salad
Herbed Cauliflower Mash
Apple Cider-Glazed Salmon
Maple-Glazed Carrots
Pumpkin Chai Chia Pudding

Don't forget to select an optional glass of wine when registering below! 🌿

Woodbridge General Store — Woodbridge Inn Woodbridge General Store is located in downtown Jasper, Georgia. Offering culinary classes, gourmet and specialty foods, and prepared foods to-go, this store is essential whether you are a visitor or resident of the area!

Black Friday Week!
If you have been waiting to buy a Vitamix blender, now is the time! This is the same price I bought mine for 30 YEARS ago! When you join , you can enjoy good nutrition for a lifetime as well as the delicious recipes to keep you gratified on your wellness journey! 🌿
Chef Megan

Vitamix Propel Series 750 Blender with Four Blending Programs, Self-Cleaning Program, Professional-Grade Blender for Smoothies, Soups and More, Stainless-Steel Blades, 64 Oz Container, Black Experience the quality and convenience of Vitamix Propel Series 750 blender, designed to deliver professional-grade blending performance. With a 2.2-horsepower motor, Propel 750 effortlessly breaks down everything from fibrous greens to frozen fruit and nuts, allowing you to create anything from ...