Eating to Live with MG

D. Natasha "Chef Beee" Brewley, PhD

Holistic Health Coach  

Author of  "Let plants 

nourish you "

www.ChefBeee.com

Jennifer Whitmire aka Wholistic Jen

Jen is a master herbalist, board certified health educator (CHES), and a nutritional endocrinology practitioner and coach.  Work with Jen as your health coach.  Watch our newsletter for scholarship offers or reach out her to directly: 

www.WholisticJen.com

We have partnered with two local Georgia chef to bring you hands on classes. Get on our mailing list at info@mgholisticsociety.org.  Let us know if you want the vegan or pescatarian class.

A pescatarian lifestyle centers around plant-based foods with the inclusion of fish and seafood as primary protein sources. This approach blends the benefits of a vegetarian diet with the nutritional advantages of omega-3-rich seafood—supporting heart health, brain function, and inflammation balance.

For individuals living with autoimmune conditions like Myasthenia Gravis, this way of eating can be a powerful tool to support energy, reduce inflammation, and promote overall vitality.

A pescatarian diet includes:

✔️ Vegetables

✔️ Fruits

✔️ Whole grains

✔️ Legumes

✔️ Nuts & seeds

✔️ Fish & seafood

🚫 Typically excludes:

• Red meat
   
• Poultry
   
• Processed meats
   

Some individuals may also include eggs and dairy, depending on personal preference.

Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids (EPA and DHA), which have been shown to help reduce inflammation.

Evidence:

The National Institutes of Health reports that omega-3s play a role in lowering inflammatory markers such as CRP.

Pescatarian diets are associated with lower risk of cardiovascular disease due to:

• Lower saturated fat intake
   
• Higher intake of fiber and healthy fats
   

Evidence:

The American Heart Association recommends eating fish (especially fatty fish) at least twice per week.

Omega-3 fatty acids are essential for brain health and may support cognitive function and mood regulation.

Plant-forward eating supports gut health through fiber, which feeds beneficial gut bacteria—an important factor in immune regulation.

Focus on high-quality, low-mercury options:

✔️ Wild-caught salmon

✔️ Sardines

✔️ Mackerel

✔️ Anchovies

✔️ Trout

✔️ Shrimp (in moderation)

⚠️ Limit high-mercury fish:

• Swordfish
   
• King mackerel
   
• Tilefish
   

Evidence:

Guidance aligns with recommendations from the U.S. Food and Drug Administration.

Looking for a smoothie recipe?  Here are some of our favorite easy smoothies.

Berry Anti-Inflammatory Boost:

High in antioxidants to help combat inflammation.

Ingredients:

• 1 cup mixed berries (blueberries, strawberries, raspberries)
• 1 tbsp ground flaxseed
• 1 cup unsweetened almond milk
• ½ banana
• 1 tsp honey or dates (optional)
• ½ tsp cinnamon

Blend & enjoy.

Tropical Gut-Healing Smoothie: Supports digestion and gut health.

Ingredients:

• 1 cup mango chunks
   
• ½ cup pineapple
   
• 1 tsp fresh grated ginger
   
• ½ tsp turmeric
   
• 1 cup coconut milk
   
• Juice of ½ lime
   

Blend until smooth.

Chocolate Energy Muscle Smoothie:

Supports energy and muscle function.

Ingredients:

• 1 banana
   
• 1 tbsp almond butter
   
• 1 tbsp cacao powder
   
• 1 scoop plant-based protein powder (optional)
   
• 1 cup oat or almond milk
   
• 1 tsp chia seeds
   

Blend until creamy.

Anti-Inflammatory Green Smoothie:

Supports gut health, reduces inflammation, and provides steady energy without being too “earthy.”

Ingredients:

• 1 cup fresh spinach
   
• ½ green apple (cored)
   
• ½ banana
   
• 1 tbsp chia seeds
   
• 1 tsp fresh grated ginger
   
• 1 cup unsweetened almond milk (or coconut water)
   
• Juice of ½ lemon
   

Optional add-ins:

• 1 scoop plant-based protein
   
• ½ tsp turmeric
   
• Handful of pineapple (for extra sweetness)
   

Directions:

1. Add all ingredients to a blender.
    
2. Blend until smooth and creamy.
    
3. Adjust thickness with more liquid if needed.
    

Pro tip: If you’re supporting fatigue or muscle weakness, add protein + chia for longer-lasting energy.

Carrots provide beta-carotene (vitamin A support), oranges add vitamin C, and turmeric delivers anti-inflammatory compounds (curcumin).

Ingredients:

• 4 medium carrots (washed, chopped)
   
• 2 oranges (peeled)
   
• 1-inch fresh turmeric root (or ½ tsp ground turmeric)
   
• ½-inch fresh ginger (optional, for extra anti-inflammatory support)
   
• ½ lemon (juiced)
   
• ½ cup water (if blending)
   

Directions:

If using a juicer:

1. Run carrots, oranges, turmeric, and ginger through the juicer.
    
2. Stir in fresh lemon juice.
    
3. Serve immediately.
    

If using a blender:

1. Add all ingredients + water.
    
2. Blend until smooth.
    
3. Strain through a nut milk bag or fine mesh strainer for a smoother juice.
    

Pro tip:

Add a pinch of black pepper to enhance turmeric absorption—this is supported by research showing piperine increases curcumin bioavailability.

Shopping list available for Anti-inflammatory meals. 

Fresh Produce (Foundation of Healing)

• Leafy greens (spinach, kale, arugula, collards)
   
• Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
   
• Sweet potatoes
   
• Bell peppers
   
• Carrots
   
• Zucchini
   
• Garlic & onions
   
• Fresh ginger & turmeric root
   
• Avocados
   
• Berries (blueberries, strawberries, raspberries)
   
• Citrus (lemons, limes, oranges)
   

• Wild-caught salmon
   
• Sardines
   
• Mackerel
   
• Shrimp
   
• Eggs (if tolerated)
   
• Lentils
   
• Chickpeas
   
• Black beans
   
• Organic tofu or tempeh
   

Whole Grains and Fiber (Gut Support)

• Quinoa
   
• Brown rice
   
• Wild rice
   
• Oats (preferably gluten-free if sensitive)
   
• Farro or barley (if tolerated)
   

• Extra virgin olive oil
   
• Avocados
   
• Raw nuts (walnuts, almonds, cashews)
   
• Seeds (chia, flax, pumpkin, hemp)
   
• Nut butters (no added sugar)
   

• Turmeric
   
• Ginger
   
• Cinnamon
   
• Garlic powder
   
• Black pepper (helps turmeric absorption)
   
• Oregano, basil, thyme
   
• Fresh herbs (parsley, cilantro)
   

Pantry & Extras

• Unsweetened almond, oat, or coconut milk
   
• Coconut milk (for cooking)
   
• Apple cider vinegar
   
• Low-sodium broth
   
• Green tea or herbal teas
   
• Dark chocolate (70%+ cacao)
   
• Fermented foods (sauerkraut, kimchi, coconut yogurt)
  

• Refined sugar
   
• Processed foods
   
• Fried foods
   
• Artificial additives
   
• Excess dairy (if sensitive)
   
• Gluten (if sensitive)