Mind The GAP Follow this simple code to maintain a healthy lifestyle.

We make a lot of choices every day.  To make better choices for eating healthy ingredients, an easy code to use is GAP. Determine if it’s good for your gut, does it have anti-inflammatory properties, and does it contain polyphenols.


A good gut is critical for maintaining a healthy life.  Your gut produces nerve cells and is often called the “second brain”.  There is two-way communication between your brain and your gut.   The gut can produce and release various hormones,  influence your immune system, and help regulate inflammation in the body.  

The lining of your gut is just one cell thick. This single-layered lining is efficiently designed to act as a protective barrier, selectively allowing nutrients such as amino acids, fatty acids, glucose, vitamins, and minerals to be delivered through the intestinal wall and into your bloodstream.  When your gut lining is damaged or compromised, the tight junctions between the lining’s cells become more permeable, allowing larger molecules, such as toxins, bacteria, and food particles, to pass through and enter your bloodstream.  This “leaky gut” condition can trigger an immune response and lead to inflammation in your body.

Proper nutrition, a healthy gut microbiome, and avoiding factors that can harm the gut lining are crucial for maintaining gut health and overall physical and mental well-being.

When you eat, ask yourself if this is good for your gut.


Inflammation is a natural and necessary part of the body’s immune response.  Short-term inflammation helps the body heal from injuries and fight off infections. The problem occurs when inflammation becomes long-term, three months or more, leading to tissue damage and potential health issues.

Chronic inflammation has been linked to the development of certain diseases, such as cardiovascular, type 2 diabetes, neurodegenerative disorders like Alzheimer’s and Parkinson’s disease, COPD, psoriasis and eczema, obesity-related diseases, autoimmune diseases, and some types of cancer.

Focus on incorporating whole, minimally processed foods, heathy fats, lean proteins, fermented foods and spices, such as turmeric, ginger, garlic, cinnamon, and rosemary that support an anti-inflammatory response in your body.

When you eat, ask yourself if this reduces inflammation.


You are born with all the cells that will make up your body, and these cells continue to grow, divide, and regenerate throughout life, contributing to your overall development and health.  Some cells in your body, particularly nerve cells and cardiac muscle cells, have a limited capacity to regenerate. When they are damaged or lost, they may not be fully replaced, leading to specific challenges in treating certain injuries or diseases.

Protecting your cells from oxidation (loss of electrons) is important—it’s comparable to how paint protects a car from rust. Oxidation refers to a process where free radicals and reactive oxygen species (ROS) can damage cells, causing cell dysfunction, aging, and contributing to the development of various diseases, including cancer, cardiovascular diseases, and neurodegenerative disorders.

Free radicals can “go rogue” or become harmful when there is an imbalance between their production and your body’s ability to neutralize them with antioxidants. This imbalance leads to a condition called oxidative stress, where there are more free radicals than antioxidants in the body.

Antioxidants donate electrons to free radicals, stabilizing them and reducing their harmful effects.  Antioxidants, including polyphenols, vitamins (vitamin C and vitamin E), and minerals (selenium and zinc), act as “cellular protectors”, helping to prevent or minimize oxidative damage.

When you eat, ask yourself if this has polyphenols and/or antioxidant properties.


On, look for the icon on ingredients, indicating it’s good for the gut, it’s anti-inflammatory and/or contains polyphenols.  To maintain a healthy lifestyle, be mindful of the GAP.