Why I Don’t Stress About a ‘Perfect’ Anti-Inflammatory Diet (And What I Do Instead)

And I cracked the code on Misi's insane Grilled Swiss Chard!

Happy Monday, friends! If you’re here for the Misi Swiss Chard recipe, that’s bonus content for paid subscribers—scroll to the bottom!

I used to think eating an anti-inflammatory diet meant being super strict—no sugar, no dairy, no fun. I’d avoid restaurant bread baskets like they were poison and feel guilty anytime I “slipped.” But here’s the thing: one meal won’t make or break your health. Neither will one “perfect” day of eating. Instead, it’s the small, consistent choices that add up over time. I do feel so much better when I eat a mostly anti-inflammatory diet paired with regular movement, good sleep, social interaction, and less stress.

So instead of overthinking about eating flawlessly, here’s what actually works for me:

🥑 The 80/20 Approach – I aim to make anti-inflammatory choices 80% of the time, but I don’t sweat the other 20%. This keeps eating enjoyable, realistic, and sustainable.

📉 Let’s Talk Blood Sugar & Inflammation – One of the biggest drivers of inflammation? Blood sugar spikes. When our blood sugar rises and crashes dramatically, it can trigger inflammation, fatigue, and cravings. But here’s the interesting part—what spikes my blood sugar might not spike yours. Some people can eat white rice without much impact, while others see a big glucose surge. The key is paying attention to how you feel after meals. I wore a continuous glucose monitor for two weeks and learned a lot about how I react to certain foods. Steadying blood sugar is easier than you think—pair carbs with protein or healthy fats, opt for fiber-rich whole foods, and when in doubt, take a short walk after eating (it helps lower blood sugar naturally!)

Easy Super Green Soup

🥦 Top Anti-Inflammatory Foods to Prioritize – Certain foods, and the Mediterranean diet actually, naturally help fight inflammation and support overall health. Leafy greens (like spinach and kale), berries, and cruciferous vegetables (like broccoli and cauliflower) are packed with antioxidants and fiber. Fatty fish (salmon, sardines) provide omega-3s, which help calm inflammation, while garlic, turmeric and ginger have powerful anti-inflammatory compounds. And don’t forget extra virgin olive oil—it’s one of the best sources of heart-healthy polyphenols!

🍽 How I Navigate Restaurants Without Overthinking – I used to overanalyze menus and feel stressed about what to order. Now? I keep it simple:

• I prioritize grilled or roasted proteins over fried ones.

• I swap heavy dressings for olive oil & lemon (restaurants usually have both).

• If I want fries, I get them—but I also make sure my plate has veggies.

• Sometimes I’ll see if someone wants to share something with me so I can taste the pasta, but not make it my full meal. Same with dessert.

  

  Lentil and Brown Rice Soup

  🛒 Making Healthy Eating Easier – When I don’t have time for elaborate meal prep, I keep it simple, but I also help myself by having a vinaigrette ready, washed salad greens and frozen seafood on hand. These are my most common meals:

• A smoothie with greens, berries, protein powder and flax in the morning. Or Greek yogurt with berries and flax. Or leftovers from dinner.

• A salad with colorful veggies and protein for lunch (either leftover from dinner or tinned fish) and a homemade olive oil-based dressing.

• Roasted veggies, quinoa, and fish or beans for dinner.

• Leftovers = my best friend.

  

  Farro with Butternut Squash and Fennel

  🍷 What About Sugar, Alcohol, and Processed Foods? – Look, I love dessert. But I’ve learned that small tweaks make a difference. I swap refined sugar for maple syrup or dates when baking OR I just use less concentrated sweeteners than traditional recipes. AND I mind my portions. If I want chocolate, I go for the dark stuff. And alcohol? I keep it minimal. To be specific - I have one drink every 3-4 weeks. (BTW, I recently tried BRĒZ and loved it!) Highly processed foods—like refined grains, sugary snacks, and packaged foods with additives—tend to spike blood sugar quickly and keep the body in a low-grade inflammatory state. They are also designed to by hyper-palatable, so they are really easy to overeat. They often lack fiber, protein, and healthy fats, which help slow digestion and keep blood sugar stable. The more we swap in whole, nutrient-dense foods, the better we support steady energy, reduced inflammation, and overall well-being.

  

  Date-sweetened Banana Bread

  The goal isn’t perfection—it’s consistency. Find what works for you, keep it simple, and enjoy your food. Small changes over time will do more for your health than any “perfect” diet ever could.

Even More Musings is an extension of my weekly newsletter, Monday Musings. My newsletter is a sponsor-free zone and is fully supported by readers like you. Consider becoming a paid subscriber to get Even More Musings! Each week, I share my tips and tricks along with a new recipe. For only $5/month or $50/year (less than $1 a newsletter), you'll also gain access to the entire archive, featuring favorites like My New Hyper-fixation High-Protein Fluffy Breakfast Bowl  and the Hillstone Copycat Emerald Kale Salad.  This week I am sharing a Swiss chard recipe I copied from Misi in Brooklyn. It was the BEST vegetable dish I have ever eaten! We can’t stop making it!