How to make a savory salad that is anti-inflammatory!

Salads get a bad name because when a lot of people think of salads they think green lettuce, tomatoes, a few carrots, and salad dressings, they are even selling salads in bags now to make things easier, but if you are not careful, it is easy to make a salad inflammatory by adding things that can make it taste good but void of the nutrients needed.

On this week’s episode of Living Inflammation Free, we talk about building a good, tasty savory, healthy salad. To get you started we have a few recipes to help you out, and we even teach you how to make your own oil-free salad dressing; believe it or not, it is really simple.

Do you have questions about your wellness routine and boundaries?

We are all about community and wellness in this episode so let’s jump right into it.

[05:11] Your Salad base
[07:45] The best ingredients to build your Salad
[15:30] How to get the best store-bought Salad dressing
[17:36] How to make your Salad dressing: Lemon Vinaigrette

SALAD RECIPE (Serves 1 to 2)
1 handful of leafy greens: kale, Swiss chard, watercress, arugula, spinach (Do not exceed 10 cups per day)
1 handful of broccoli (The best source of sulforaphane which promotes liver detoxification, and Indole-3-carbinol, an anticarcinogenic compound)
1/4 cup Broccoli Sprouts (page 20) (Concentrated sulforaphane & I3C. Do not exceed four cups of sprouts per day)
1 handful of cauliflower
1 to 3 purple cabbage leaves, chopped (cheapest source of antioxidants per ounce in the world!)
1 red, yellow, or green pepper, sliced
1 to 2 slices of red, yellow, or green onion
1/2 leek, sliced, washed, and rinsed in a colander
Mushrooms (Bella, cremini, or shiitake)
1/2 avocado, sliced
1 to 3 tbsp sunflower seeds (sprouted is better)
1 to 3 tbsp hemp seeds
1/2 cup legumes, sprouted (garbanzo beans, lentils, mung beans) or cooked (black, garbanzo, kidney beans, …)
1 large apple (yes apple for sweetness)

Now from here, you can get imaginative. I like to add -Sauerkraut

Once done, add spices and herbs for more flavor.
Mix fresh or dried one tablespoon of oregano, garlic powder, turmeric, black pepper, Italian seasoning or Bragg Organic sprinkle, one teaspoon of cayenne pepper, and two tablespoons of nutritional yeast. Each of these spices adds flavor and has anti-inflammation and anti-cancer properties; keep in a small mason jar or resealable container and shake until well mixed.


Dijon mustard – rich, creamy depth of flavor
Apple cider vinegar – for a sour bite
Lemon juice – fresh is best for zip and brightness
Garlic – freshly minced adds pungency and flavor
Salt – sea salt or Kosher to elevate and enhance flavors
Maple syrup – smooths out the sharpness
Cracked black pepper – for a spicy peppery flavor
Fresh or dried oregano or thyme – any combination of herbs to add flavor
Hot pepper flakes – a hint of heat
¼ avocado – optional for richness and creaminess


Whisk all ingredients together in a bowl or jar.
If adding avocado (for richness and creaminess), place all ingredients in the blender and process until smooth.
Store in the fridge in a jar or air-tight container for up to a week.


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Thank you for listening. We hope this podcast has been informative & an inspiring resource to create the kind of life you want with your health in mind.

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Episode 118: A conversation with Joanne Cacciatore on therapeutic approaches to grief counseling

Dr. Cacciatore specializes in counseling those affected by traumatic death.  She works with and counsels families from all around the world who have experienced catastrophic deaths. Her therapeutic interventions are always presence-and-mindfulness based and include narrative, dialectical, and trauma-focused therapies. She also teaches meditation, mindfulness, and compassion and ahimsa practices to students and clients from around the world.

As an advocate of “green” mental health care after a traumatic experience, she is a member of the American Psychotherapy Association, the Association for Contemplative Mind in Higher Education, the International Society for Traumatic Stress Studies, and the National Center for Crisis Management. She spearheaded and directs the graduate Certificate in Trauma and Bereavement program at ASU.

Her research has been published extensively in peer reviewed journals such as The Lancet, Birth, Death Studies, Omega Journal of Death and Dying, Social Work, Social Work and Healthcare, and Families in Society.

Dr. Cacciatore received her Doctorate from the University of Nebraska-Lincoln and her Masters degree and Bachelor’s degree in psychology from Arizona State University.  Her work has been featured in major media sources such as People and Newsweek magazines, the New York Times, Boston Globe, CNN, National Public Radio, and the Los Angeles Times.

She has been the recipient of many regional and national awards for her empathic work and service to people suffering traumatic grief. Among them, the Hon Kachina Award in 2007, the Sr Teresa Compassionate Care Award, the Empathic Therapist of the Year Award, Arizona Foothills Arizona Women Who Move the Valley Award, and the Parents of Murdered Children Father Ken Czillinger Award.

Welcome Danny – Aspen Ridge Recovery

Getting to know Danny we find out he’s not a human lie detector and while an introvert at heart, he believes we do our best work in community. Digging in deeper with the Clinical Director at Aspen Ridge Recovery in Colorado, Mike and Glenn hit Danny with a few hard questions about addiction and recovery:

  • How do you know if you’re a good candidate for treatment? 
  • How important is therapy in treatment? 
  • Is abstinence the only option, or is there help to control drinking and how effective is it?

Listen in for Danny’s response and a real discussion about therapy, heart and community.

If you know someone who needs to hear this episode, share it with them!

Mentioned in this episode:

AspenRidge Recovery:

Psychology Today:

Rat Park Study:

For more about this podcast:

Visit Sober.Coffee website:

Sober.Coffee on Instagram:

Recorded at Audiohive Podcasting:

In collaboration with Care Addiction Center:

Episode 117: A conversation with Mary-Frances O’Connor on the grieving brain


Ph.D., Clinical Psychology
University of Arizona, Tucson, AZ
1998 – 2004 

Bachelor of Arts, Psychology
Northwestern University, Evanston, IL
1992 – 1996


Director of Clinical Training 
University of Arizona, Department of Psychology
2019 – present

Associate Professor of Psychology
University of Arizona, Department of Psychology
2017 – present

Assistant Professor of Psychology
University of Arizona, Department of Psychology
2012 – 2017

Assistant Professor in Residence 
UCLA, Department of Psychiatry and Biobehavioral Science
2007 – 2012 

Postdoctoral Fellow 
UCLA, Cousins Center for Psychoneuroimmunology
2004 – 2007

Intern, Health Track
UCLA, Neuropsychiatric Institute and Hospital
2003 – 2004

#Trending Series: Pt 7: What Is Dry Drunk?

Glenn and Mike describe dry drunk as the grumpy guy that hasn’t had a drink but is miserable and complains about everything in their life. Why? Because stopping drinking is one thing, but then what? If you’re drinking to escape, then stop drinking without surrendering to recovery, you are still miserable but without the alcohol – and the same sh%^ behavior is still there. 

Glenn and Mike elaborate on the difference between drunk, dry and sober. You can be drunk by yourself, you can be dry by yourself, but sober takes a community and a commitment to recovery.

If you feel like you’re a dry drunk, some helpful hints:

  1. Practice self care
  2. Avoid trigger situations
  3. Start a journal
  4. Take mind off cravings by doing other activities
  5. Limit things that hurt your sleep
  6. Think about engaging in the 12 steps of AA

If you know someone who needs to hear this episode, share it with them!

Mentioned in this episode:

Dr John Episode: What Is Sober?

Want more clinical information about Dry Drunk?

Visit Care Addiction Center’s Resources For Recovery Blog:

For more about this podcast:

Visit Sober.Coffee website:

Sober.Coffee on Instagram:

Recorded at Audiohive Podcasting:

In collaboration with Care Addiction Center: