By Stephanie Larmour Sanders, MS, RDN, CDE, FNLPAnti-Inflammatory Dietitian and Nutritionist Have you ever wondered why two people can eat the same food and have completely different digestive experiences? One person may feel comfortable after a bowl of beans, while another experiences bloating, gas, or abdominal discomfort. Our digestive systems are influenced by many factors, […]

Understanding Nutrition, Food Safety, Government Regulation, and the Choices We Make Every Day By Stephanie Larmour Sanders, MS, RDN, CDE, FNLPAnti-Inflammatory Dietitian and Nutritionist Updated October 15, 2026 Have you noticed more conversations about artificial food dyes, ultra-processed foods, and the ingredients in our food supply? You may have heard that certain food colors are […]

Stephanie Larmour Sanders MSRD, CDE, FNLP Anti-inflammatory Dietition Nutritionist Research published in 2024 and 2025 reinforces an important point: we cannot simply divide foods into “raw equals nutritious” and “cooked equals nutrient loss.” A comprehensive 2024 review examined how thermal processing affects polyphenols, carotenoids, glucosinolates, and vitamin C in fruits and vegetables. The researchers found […]

Stephanie Larmour Sanders MSRD, CDE, FNLP This gently sweet dessert is anti-inflammatory and made without dairy, chocolate, citrus, or fermented ingredients. Makes: 4 servingsTime: About 25 minutes Ingredients Directions Optional toppings Low-histamine note Eat the pudding freshly prepared. Freeze any extra portions promptly in individual containers rather than storing them in the refrigerator for several […]

Stephanie Larmour Sanders MSRD, CDE, FNLP Anti-inflammatory Dietitian and Nutritionist More quinoa side-dish ideas 1. Quinoa with roasted vegetables Combine cooked quinoa with: Roast the vegetables at 400°F for 20–25 minutes, then fold them into freshly cooked quinoa. 2. Cucumber and herb quinoa This is a fresh alternative to traditional quinoa salad—without vinegar or lemon. […]

By Stephanie Larmour Sanders, MS, RDN, CDE, FNLPClinical Dietitian, Certified Diabetes Educator, and Functional Nutritionist When we want to eat well at home, we do not always need another complicated recipe or an unfamiliar list of rules. Sometimes we simply need one flexible ingredient that can make familiar meals more nourishing. Quinoa can fill that […]

Stephanie Larmour Sanders, MS, RDN, CDE, FNLPClinical Dietitian, Certified Diabetes Educator, and Functional Nutritionist Menopause can bring changes that seem to appear all at once: hot flashes, disrupted sleep, changes in body composition, fatigue, mood changes, brain fog, or a different response to foods and exercise. It can be tempting to blame every new symptom […]

Stephanie Larmour Sanders, MS, RDN, CDE, FNLP Clinical Dietitian, Certified Diabetes Educator, and Functional Nutritionist WordPress Excerpt “Leaky gut” is a popular term for increased intestinal permeability. Learn what this means, which claims are supported by evidence, what symptoms may be clues, and practical ways to support a healthy intestinal barrier. Many people hear the […]

Stephanie Larmour Sanders MSRDN, CDE, FNLP Antiinflammation Dietitian and Nutritionist When most people look at a blueberry, tomato, carrot, or broccoli, they see food. A health detective sees something more. A health detective sees clues. The deep blue color of a blueberry, the bright orange of a sweet potato, the rich red of a tomato, […]

☀️ Vitamin D3 Disclaimer: Brands presented are not the only ones to choose from. Examples and table names gives you an idea of possible choices only. Vitamin D supports: Functional medicine often evaluates: Typical maintenance ranges: 🧠 Vitamin B12 Vitamin B12 supports: Risk factors for deficiency include: Preferred forms: 🟠 Vitamin E and Tocotrienols Vitamin […]