Today I’d like to talk a little bit about a word I’m sure you’ve heard thrown around often: inflammation.

Good inflammation helps protect your body by healing wounds and infections.

But bad inflammation is often the root cause of many chronic illnesses. It’s also a factor in weight gain.

Most other popular diets gloss over treating inflammation. But it’s so crucial, you can’t simply ignore it. And lowering it should be one of your top priorities. In fact, once you conquer inflammation, the rest of your health will fall into place, as I explain in The A-List Diet, now available in a handy paperback version!

We came to this point in time because most packaged, processed foods include inflammatory substances. And these artificial foods have somehow become normalized in our culture.

To add insult to injury, obesity causes inflammation to worsen. And belly fat, in particular, triggers low-grade, ongoing, whole-body inflammation.

In fact, a 2008 study from the UK found as people gain weight, their C-reactive protein (CRP) levels (the blood marker for inflammation) increase.

I recommend you ask your doctor to measure your CRP levels. Many of my patients use this number as a useful tool in managing their weight loss and gauging their overall success.

Fortunately, keeping your CRP levels under control is pretty simple.

One of the best places you can start in the battle against bad inflammation is changing what you put on your plate.

In fact, studies show the following spices possess anti-inflammatory properties. You can add them to a wide range of dishes:

  • Turmeric
  • Garlic
  • Cinnamon
  • Cayenne pepper
  • Ginger

You can’t overdo these spices. And you probably have some of them already in your spice cabinet.

Plus, the mouth-watering recipes in The A-List Diet incorporate many of these spices. And I’ve included one of my favorite recipes in this e-letter.

My A-List recipes nourish your body. And they make eating healthy exciting and something you look forward to. (You can find plenty of recipes for any meal or occasion in Chapter 11.)

Recipe of the Week

This tasty and filling main course combines the inflammation-fighting power of turmeric and ginger.

Turmeric Cauliflower Bowl (page 239 of The A-List Diet)

Serves 4


  • 1 head cauliflower, cut into florets
  • 3 tablespoons plus ¼ cup macadamia nut oil, divided
  • ½ teaspoon curry powder
  • ½ teaspoon ground turmeric
  • ¼ teaspoon coarse sea salt
  • ¼ teaspoon freshly ground black pepper
  • 1 (½ -inch) piece fresh ginger, peeled and minced
  • 2 tablespoons freshly squeezed lemon juice
  • 1 teaspoon Dijon mustard
  • ¼ teaspoon red pepper flakes
  • ½ cup pecans, toasted
  • ½ cup chopped purslane


  1. Preheat the oven to 400°F.
  2. In a large mixing bowl, toss the cauliflower with 2 tablespoons of the oil, the curry powder, turmeric, salt, and pepper. Roast, tossing halfway, until the edges are golden brown, about 30 to 35 minutes.
  3. Meanwhile, combine the ginger, lemon juice, mustard, and red pepper flakes in a small mixing bowl. Slowly whisk in the remaining ¼ cup macadamia nut oil to form an emulsion and set aside.
  4. Remove the cauliflower from the oven and divide evenly among four bowls.
  5. Drizzle the dressing over the bowls. Toss lightly, top with the toasted pecans and purslane and serve.

 One more thing…

Chronic inflammation often stems from unhealthy habits, which keeps your immune system constantly “turned on.” This constant overworking of the immune system eventually causes more problems.

To arm your body against inflammation and support your immune system, I recommend vitamin D (2,000 – 5,000 IU daily), arginine (a main ingredient in my CocoaLogic powder), and glutamic acid (an amino acid often found in avocados, meat, and eggs).

Ultimately, you want to nurture your body with The A-List Diet’s low-sugar, whole foods approach. It will curb inflammation and protect you from its deadly consequences.

Until next time,

Dr. Fred