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We combine ancient methods and whole foods with current data and staples


We offer many recipes that fit your dietary needs


Meal Planning

We work with you and your lifestyle to create a plan that works for you!


We offer positive reinforcement and stress-free solutions

My Story


Several years ago, I was hurting throughout my body with severe pain.  My chiropractor at the time was even having difficulty adjusting me because everything was so tight.  I decided to try an anti-inflammatory medication that my general physician prescribed with the understanding that I would be back in 30 days for a checkup.  I had gone back to my chiropractor after 10 days of taking the prescribed medication and he was able to adjust me with so much ease that I was like butter melting.  I thought, “This is it! I am relieved.  I am saved.”  

I returned to my general physician for my 30 day checkup with much joy and anticipation that he felt this was the right medication for me.  But what happened next was completely unexpected.  The nurse took my blood pressure.  She didn’t say anything at first, but had me lie down and take it again.  She seemed a bit unnerved.  After taking a second time, she quickly left the room and came back with the doctor.  This was a bit surprising as I typically waited a good 15 minutes after the nurse on other visits.  The doctor then took my blood pressure.  He said to me nothing I expected to hear.  He explained how the medication I was taking was causing me to read as Stage 2 Hypertension. My blood pressure was 210/185.  I could have easily gone into cardiac arrest.  Not sure how I even survived that!  


He stated "I cannot give you this medication."

Shocked and dismayed, I asked what he would be prescribing me then?  He said, “Nothing.”

Now you have to understand, I was not prepared to hear this after finally being out of pain for a what seemed like a minute, to know that I would return to such suffering.

I cried all the way home wondering how I would ever live through such horrific pain.  What would I do?

Thankfully, I was able to research and start looking for ways to fight inflammation.  I soon realized it had everything to do with diet and exercise.  I immediately started changing my diet to eliminate the “whites”.  No dairy, no flours, no sugars.  This was not going to be easy, but my life depended on it.

Since then, I have been able to lose the pain, lose weight, lose my acid reflux (more on how I healed this ENTIRELY later) and lose my fears of how to maintain inflammation.  I won’t say it was a quick transition, because it was a lifestyle change.  However, it was the best decision I ever made and nearly half a century old, I am often told that I look much younger and I can do things now I was not able to 10 years ago because of these changes.

Now, I am here to help you learn, accept, and develop a plan that works for you and your loved ones in order to fight inflammation with the natural, healing properties of food.

I look forward to your questions and concerns!

To your good health!

About Me

katie jo

Hello!  My name is Katie Jo and I am a certified Holistic Health Coach and Master Herbalist that provides recipes, resources and tips for an anti-inflammatory lifestyle.


I take pride in helping folks just like you that want to learn how to become inflammation free by helping you balance your diet and alkaline the pH levels in your body through whole foods without the use of processed, enriched garbage or fad diets that aren't sustainable.


I use facts and herbal methods that have been in practice since ancient times, yet are still soultions that work today.  In fact, many doctors are recognizing that in order to be healthy, your diet and lifestyle take rank over being prescribed medications.


I invite you to take the journey to becoming inflammation free with me.  On this journey, you will learn the truth about what causes inflammation, and what is fiction that gets thrown around as diet "buzz" words that causes further confusion.  Such as the truth behind gluten and grains, whether red meat is good for you, and what else could be causing your pain inflammation when you are already eating the right foods for you.


I look forward to your questions and helping you succeed in an anti-inflammatory lifestyle!


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Anti-Inflammation 101

How to Reduce Inflammation Naturally


Inflammation is a natural process that helps your body heal and defend itself from harm.  However, inflammation can become harmful if it becomes chronic. Chronic inflammation may last for weeks, months, or years — and may lead to various health problems.


That said, there are many things you can do to reduce inflammation and improve your overall health.


This page outlines a detailed plan for an anti-inflammatory diet and lifestyle.



What Is Inflammation?

Inflammation is your body's way of protecting itself from infection, illness, or injury. As part of the inflammatory response, your body increases its production of white blood cells, immune cells, and substances called cytokines that help fight infection. Classic signs of acute (short-term) inflammation include redness, pain, heat, and swelling.


On the other hand, chronic (long-term) inflammation often occurs inside your body without any noticeable symptoms. This type of inflammation can drive illnesses like diabetes, heart disease, fatty liver disease, and cancer. Chronic inflammation can also happen when people are obese or under stress.  When doctors look for inflammation, they test for a few markers in your blood, including C-reactive protein (CRP), homocysteine, TNF alpha, and IL-6.


SUMMARY Inflammation is a protective mechanism that helps your body to defend itself against infection, illness, or injury. But, it can also occur on a chronic basis, which can lead to various diseases.


What Causes It?

Certain lifestyle factors — especially habitual ones — can promote inflammation.  Consuming high amounts of sugar and high-fructose corn syrup is particularly harmful. It can lead to insulin resistance, diabetes, and obesity.  Scientists have also hypothesized that consuming a lot of refined carbs, such as white bread, may contribute to inflammation, insulin resistance, and obesity.  What’s more, eating processed and packaged foods that contain trans fats has been shown to promote inflammation and damage the endothelial cells that line your arteries.  Vegetable oils used in many processed foods are another possible culprit. Regular consumption may result in an imbalance of omega-6 to omega-3 fatty acids, which some scientists believe may promote inflammation.  Excessive intake of alcohol and processed meat can also have inflammatory effects on your body.  Additionally, an inactive lifestyle that includes a lot of sitting is a major non-dietary factor that can promote inflammation


SUMMARY Eating unhealthy foods, drinking alcohol or sugary beverages, and getting little physical activity are all associated with increased inflammation.


The Role of Your Diet

If you want to reduce inflammation, eat fewer inflammatory foods and more anti-inflammatory foods.  Base your diet on whole, nutrient-dense foods that contain antioxidants — and avoid processed products.  Antioxidants work by reducing levels of free radicals. These reactive molecules are created as a natural part of your metabolism but can lead to inflammation when they're not held in check.  Your anti-inflammatory diet should provide a healthy balance of protein, carbs, and fat at each meal. Make sure you also meet your body's needs for vitamins, minerals, fiber, and water.  One diet considered anti-inflammatory is the Alkaline Diet, which has been shown to reduce inflammatory markers, such as CRP and IL-6. A low-carb diet also reduces inflammation, particularly for people who are obese or have metabolic syndrome.  In addition, vegetarian diets are linked to reduced inflammation.


SUMMARY Choose a balanced diet that cuts out processed products and boosts your intake of whole, anti-inflammatory, antioxidant-rich foods.


Foods to Avoid

Some foods are associated with an increased risk of chronic inflammation.


Consider minimizing or cutting out the following completely:  

  • Sugary beverages:  Sugar-sweetend beverages and fruit juice
  • Refined carbs: White bread, white pasta, etc.
  • Desserts: Cookies, candy, cake, and ice cream
  • Processed meat: Hot dogs, bologna, sausages, etc.
  • Processed snack foods: Crackers, chips, and pretzels
  • Certain oils: Processed seed and vegetable oils like soybean and corn oil
  • Trans fats: Foods with partially hydrogenated ingredients
  • Alcohol: Excessive alcohol consumption


SUMMARY Avoid or minimize sugary foods and beverages, processed meat, excessive alcohol, and foods high in refined carbs and unhealthy fats.


Foods to Eat

Include plenty of these anti-inflammatory foods:

  • Vegetables: Broccoli, kale, Brussels sprouts, cabbage, cauliflower, etc.
  • Fruit: Watermelon and cherries
  • High-fat fruits: Avocados and olives
  • Healthy fats: Olive oil and ghee
  • Fatty/Oily fish: Salmon, sardines, herring, mackerel, and anchovies
  • Nuts and Seeds: Almonds and walnuts and sunflower seeds
  • Chocolate: Dark chocolate
  • Spices: Turmeric, fenugreek, cinnamon, ginger, etc.
  • Teas: Green tea, ginger tea
  • Red wine: Up to 5 ounces (140 ml) of red wine per day for women and 10 ounces (280 ml) per day for men

SUMMARY It’s best to consume a variety of nutrient-dense whole foods that can reduce inflammation.


One-Day Sample Menu

It's easier to stick to a diet when you have a plan. Here's a great sample menu to start you out, featuring a day of anti-inflammatory meals:



Baked Avocado in Egg 

1 cup (225 grams) of cherries

Green tea and/or Almond Milk



Grilled salmon on a bed of mixed greens with olive oil and vinegar

1 cup (125 grams) of raspberries, topped with plain Greek yogurt and chopped pecans

Unsweetened iced tea, water



Carrot sticks with guacamole



Chicken curry with sweet potatoes, cauliflower, and broccoli

Red wine (5–10 ounces or 140–280 ml)

1 ounce (30 grams) of dark chocolate (preferably at least 80% cocoa)


SUMMARY An anti-inflammatory diet plan should be well-balanced, incorporating foods with beneficial effects at every meal.


Other Helpful Tips

Once you have your healthy menu organized, make sure you incorporate these other good habits of an anti-inflammatory lifestyle:


  • Supplements: Certain Supplements can reduce inflammation, including fish oil and curcumin.
  • Regular exercise: Exercise can decrease inflammatory markers and your risk of chronic diseases
  • Sleep: Getting enough sleep is extremely important. Researchers have found that a poor night's sleep increases inflammation.


SUMMARY You can boost the benefits of your anti-inflammatory diet by taking supplements and making sure to get enough exercise and sleep.


Rewards of an Improved Lifestyle

  • An anti-inflammatory diet, along with exercise and good sleep, may provide many benefits:

  • Improvement of symptoms of arthritis, inflammatory bowel syndrome, lupus, and other autoimmune disorders

  • Decreased risk of obesity, heart disease, diabetes, depression, cancer, and other diseases
  • Reduction in inflammatory markers in your blood
  • Better blood sugar, cholesterol, and triglyceride levels
  • Improvement in energy and mood


SUMMARY Following an anti-inflammatory diet and lifestyle may improve markers of inflammation and reduce your risk of many diseases.


The Bottom Line

Chronic inflammation is unhealthy and can lead to disease. In many cases, your diet and lifestyle drives inflammation or makes it worse.  You should aim to choose anti-inflammatory foods for optimal health and wellbeing, lowering your risk of disease and improving your quality of life.

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Wellness Coaching Plans

KateringFoods offers a program to fit any lifestyle. All are valuable in the fight against inflammation, and include critical one-on-one support. Contact me today to learn more about my offerings.

Get me started!

A more nourished you

lifestyle makeover

VIP Grocery Shopping & Cooking Day

help for the busy

Help for the Busy with Shopping List

4 weeks of anti-inflammatory wellness coaching to get you on the road to increased wellness.

8 weeks of anti-inflammatory wellness coaching to get you settled in to wellness.

12 weeks of anti-inflammatory wellness coaching to get you living the life you define.

A full day of grocery shopping and cooking together to prep 5 amazing dinners.


Available in local area only

A personalized two-week menu, three meals a day, 7 days a week and snacks with recipes.

A personalized two-week menu, three meals a day, 7 days a week and snacks with recipes including a shopping list


11150 Lost Creek Ter



FL 34211



+1 941 447-0326


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This privacy statement explains how KateringFoods (also referred to as “we,” “us,” and “our”) uses any personal information we collect from or about you, through our interactions with you, and through our products and services, including this website.


We collect information about you to effectively operate our website and provide information to you about our products and services. We may also collect personal information when you voluntarily submit it to us, like through a website “contact us” form or email. We collect payment information that you provide us in order to pay for and use our products and services.



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Call us at: (941) 447-0326

Or write to us: katering@kateringfoods.com



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