Ashley Malik of Ashley Malik Health & Wellness On Nutrition for Optimal Well-Being

More energy to do the things you want in life! Don’t want to crash every day at 3 pm? Maybe you want to run a marathon, or simply get down on the floor to play with your kids or your grandkids? Never again do you have to think “Oh, I’m too overweight or my joints hurt too much to do that activity”. The right food truly can change your entire life!

In an age where health and wellness are at the forefront of discussions, the undeniable connection between nutrition and overall well-being remains a paramount topic. With diverse diets, superfoods, and health trends gaining traction, it’s essential to differentiate between fleeting fads and scientifically-backed nutritional advice. Good nutrition isn’t just about maintaining a certain weight or physique — it’s about fostering mental clarity, energy, mood stability, and longevity. As a part of this series, I had the pleasure of interviewing Ashley Malik.

Ashley is a health and wellness coach (Ashley Malik Health & Wellness), helping corporate moms lose weight with an anti-inflammatory nutrition strategy that is family-friendly. After losing 55 lbs with hypothyroidism, Ashley developed a method to kick start weight loss and healing for women who have “tried everything, but nothing works”. Combining her education as a MSW, a Certified Mindset Coach, plus 10+ years of personal experience, research, and endless doctors appointments, Ashley’s approach guides women to lose weight, gain energy, and live the happy life they deserve!

Thank you so much for doing this with us! Before we start, our readers would love to “get to know you” a bit better. Can you tell us a bit about your childhood backstory?

I grew up with two sisters, and parents who were incredibly creative. My mom was a talented quilter and seamstress, while my dad was skilled in wood carving and making folk instruments (guitars and banjos). Yes, if you’re wondering, mom had very long hair and dad had a bushy beard. They were definitely hippies!

But my parents were hippies of a different sort — while their free time revolved around their creative endeavors, they both thrived in their professional careers. My dad was a state-elected judge, and my mom was owner of a retail quilting store and book publishing company. Growing up, I watched my parents effortlessly navigate balance in their lives. The joy they found in quilting and music was perfectly balanced with their professional endeavors of helping others achieve a better life.

And yet, with very full schedules, family was always front and center. Family dinner at 6 pm was non-negotiable. It was never a question if you’d be “home for dinner”. Everyone always was. And once we were all seated around the dinner table, the conversations were endless. Family dinner time was the opportunity to share more about your day, talk about a hard test, ask a question about the latest political news briefing, and practice your speech for the next student council meeting.

While my mom was busy running her own business, she still made delicious and healthy meals every night. She understood the importance of nutrition, and worked hard to create a balance between fun foods (TV dinners, as a child of the 1980s!), and foods with more nutritional value (homemade fruit salad for dessert). My mom loved to bake bread and grow tomatoes, but still found a place for ice cream and Magic Shell on a Saturday night. Plus, she involved us all in baking, cooking, and grocery shopping, so that we knew what went into making a family meal.

The kitchen was just one more instance of my parents creating balance, helping us understand that “a little of this, a little of that” was really the way to a happy life. I’ve carried these kitchen traditions with me into my own family, where my children have learned to bake and cook their own dishes. I also strike a balance with nutrition, and teach my kids to tune into their own body, to appreciate what nourished balance feels like.

Can you please give us your favorite “Life Lesson Quote”? Can you share how that was relevant to you in your life?

When two people make a serendipitous connection, you often hear them say “Oh, what a small world!” However, my wise paternal grandmother, Roberta Smith, believed that “It’s not that the world is small. It’s just that all the good people know each other.”

I carry this sentiment with me everywhere I go. The world is filled with good people, and it’s up to us to make more meaningful connections with one another. Whether I’m meeting a new family at my daughter’s school, chatting with the clerk at the grocery check out, or listening to the heartfelt struggles of a new client, I strive to see the good in everyone. Regardless of education, income level, or personal possessions, we all have goodness to bring to the world. How incredible our connections would be if we brought the best of ourselves to the table everyday.

Is there a particular book, podcast, or film that made a significant impact on you? Can you share a story or explain why it resonated with you so much?

Once a year as a family, without fail, we watch The Wizard of Oz. I even have an old, tattered copy on VHS (but no VCR on which to play it!) This film was magical to me as a little girl, watching Dorothy get whisked away to such a colorful and different land. Over the years, what’s stuck with me the most is the scene when Dorothy tries to return home from Oz. She says to Glinda, “If I ever go looking for my heart’s desire again, I won’t look any further than my own backyard; because if it isn’t here, I never really lost it to begin with!”

In today’s fast-paced world of technology, it’s so easy to get misguided…to lose who we are, as we try to keep up with the latest influencer or online star. Through many of life’s challenges, I’ve worked incredibly hard to stay true to myself. To maintain the foundations of balance and family, that my parents gave me. To remember the importance of giving and serving those around me. And to always nurture the desire to just be kind, because that’s what most people need anyway. It’s easy to get swept away with things that are more colorful and flashy. But the true feeling of contentment can always be found at home, in your heart.

Let’s now shift to the main part of our discussion. Do you promote a particular type of diet, or way of eating? Why has this worked for you and/or your clients/patients?

I have tried every diet under the sun, and can say without question, that everyone over 35 years old should eat an anti-inflammatory diet. Current day research and literature support the lifelong benefits of an anti-inflammatory diet for brain, gut, joint, and overall health.

This approach encourages eating foods that won’t cause inflammation, while adding in foods that help to reduce inflammation. Anti-inflammatory meals prioritize vegetables, fruits, lean animal protein, and other whole foods, along with gluten-free grains. It’s advisable to remove dairy, refined sugar, soy, and corn, as they can promote inflammation in the gut (digestive tract). Alcohol is not part of an anti-inflammatory diet, and while this is a difficult thing for many people to give up, going without alcohol can greatly improve your quality of life.

It’s so important for people to recognize all the foods that can be eaten on an anti-inflammatory diet. A quick scan of the produce section of your grocery, and you’ll see hundreds of options of delicious fruits and vegetables to enjoy! Sweet, crunchy, savory — so many tastes to satisfy. Adding in foods that help promote good gut bacteria is recommended, such as kimchi, sauerkraut, even garlic and asparagus.

In my work as a health and wellness coach, I see first-hand that this can be a difficult diet to stick to. If the rest of your family isn’t eating this way, it’s easy to abandon the diet (because it’s too hard to make two meals every night). Because of this, I teach clients how to make family-friendly meals that are also anti-inflammatory. With my Component Cooking method, the solution is to make a single meal with both anti-inflammatory and conventional options. This makes it easy to serve the family, eat the right foods for health and healing, and not feel frustrated in the kitchen (or abandon your health goals!)

As a result of adopting this way of eating, the benefits are endless! In my work, I see women losing weight, who have tried unsuccessfully for years before. One client lost 17 lbs in 10 weeks; another lost 11 lbs in 4 weeks. Personally, I lost 55 lbs with this approach to eating. While an anti-inflammatory diet isn’t specifically designed for weight loss, it’s a positive side effect of reducing inflammation in the body, and of improving gut health.

Speaking of improved gut health, those following an anti-inflammatory diet often find that they have all-day energy, and don’t crash in the mid-afternoon. They sleep better. Have less brain fog. Improved mood, and more stable mental health.

And while all of this is great, it’s the cumulative impact these benefits have on a person’s life. I love watching women walk through life feeling more productive, more fulfilled, having better relationships, improved career performance, stronger athletic performance (at any age/skill level). All of this means you get to play on the swings with your kids, at the park. Go on a bike ride with your partner. Bring in the giant box of groceries from Costco. Eating anti-inflammatory nutrition leads to a happier life overall!

How can individuals personalize their nutrition based on genetic predispositions or unique health concerns?

Anti-inflammatory nutrition supports so many health concerns that we see these days. I am most-experienced with thyroid and gut issues, as these go hand-in-hand with systemic inflammation.

An anti-inflammatory diet can easily be modified to support conditions like Hashimoto’s, an autoimmune condition that affects the thyroid. People with this condition often find it helpful to remove a few more foods that tend to increase inflammation, like nightshades (tomatoes, peppers, eggplant, etc.), and some nuts and seeds.

I’ve seen plenty of evidence in my community, and in my own life, of anti-inflammatory nutrition lowering the markers of autoimmunity. I believe that eating this way was the primary contributor to putting my Hashimoto’s disease into remission. This nutrition approach can also lower blood sugar and cholesterol readings, and improve joint pain and skin rashes.

On the flip side, I truly believe it’s important to create balance (thanks to my parents!) with an anti-inflammatory diet. For example, many people that I work with don’t want to give up chocolate. You will even find me having chocolate everyday! The key is in finding anti-inflammatory options that keep you from feeling deprived. When we feel like we’re missing out, or can’t have something, it impacts our mood and well-being. But if you know you can eat chocolate, cake, or tacos even when eating anti-inflammatory, you’re more likely to stick to the plan.

What’s the role of hydration in nutrition, and how does it affect physical and cognitive functions?

If you’re hungry (and you’ve eaten enough food), you’re probably just thirsty. Hunger is a signal that your body sends out when it needs attention, and often this can be cured with a tall glass of water. Most of us don’t drink enough water, and our bodies are struggling because of it. When you’re dehydrated, everything in your body runs a bit slower. Digestion, energy, and mental clarity all suffer when you’re not well hydrated. The solution is easy — drink more water!

There’s a trap however, when it comes to the ever-popular hydration drinks. Many of these drinks are filled with an extraordinary amount of sugar (which as we know, is damaging to gut health and increases inflammation). Generally, water is sufficient for hydration on a daily basis, and even during and after a workout.

How do seasonal and locally sourced foods contribute to optimal nutrition and well-being?

Buying seasonal produce is an excellent way to keep variety with an anti-inflammatory diet. As humans, we are creatures of habit, so we often tend to go with the same 10–12 foods most of the time.

However, grabbing in-season fruits and veggies helps you shake things up. Your gut microbiome loves this variety, as it creates the diversity that is essential for optimal gut health.

Additionally, buying seasonal produce and locally sourced foods can be more affordable. With the cost of food in general these days, you’ll save when you buy produce that comes from your community, or is naturally available during that season.

What are foods and ingredients you believe we should be mindful of consuming in small quantities or all together avoiding?

In following an anti-inflammatory diet, I strongly urge people to cut out gluten, refined sugar, and added sugar. These all have a cumulative effect in your body. So, while you may not notice any difference the day after you eat a piece of pizza or a candy bar, over time the gluten and sugar will cause major issues for your gut health (which we know leads to other health issues).

Dairy can be very inflammatory as well, so it’s important to keep an eye on how you feel when you eat dairy. This can be a tough one for people to give up! Small amounts of hard cheeses (cheddar, parmesan) seem to digest better, and cause less inflammation.

Alcohol is a tough one, because it’s woven into the fabric of our society here in the US (and in many other countries). Alcohol is one of the most inflammatory items we consume, and most people feel the effects almost immediately. Plus, alcohol increases cortisol, which results in more stress (physically and mentally). However, it’s also the most difficult thing for people to let go of. I encourage slowly removing alcohol all together, or at the very least, limiting it to occasional social situations.

What are foods which make your own personal power-food list?

Veggies and protein are on my personal power-food list, and I eat them every day. With veggies, I’m always surprised how few vegetables average families eat on a daily basis. Vegetables are filled with fiber and nutrients that are essential for optimal health (like vitamin A, vitamin C, potassium, and folate). It’s important to add a few veggies to most meals of the day!

Protein is another nutrient we can benefit from having more frequently. Protein is the building block of maintaining (and adding!) muscle, which is essential, especially as we age. Plus, protein helps to keep you fuller for longer. The next time you’re hungry, try grabbing some chicken or turkey slices, instead of a bag of chips or granola bar. The protein will keep you full, and give you energy.

With the rise of plant-based diets, what are the key nutrients to focus on for balanced nutrition?

With an anti-inflammatory diet I advocate eating plant-forward, meaning most of your plate at any meal should be vegetables (yes, even at breakfast!) A good goal to reach for is 25–30 different plant sources every week. This helps you keep variety in your diet, which is ideal for gut and optimal health.

I also believe it’s important to add quality animal protein to your diet (chicken, turkey, lean beef, wild-caught fish). Eating a wide variety supports you with essential nutrients like iron, zinc, and B vitamins.

Overall, the goal is to strike a balance with the foods you eat. Balance is easy to achieve when you add variety, and it keeps you from getting bored of eating the same thing day in, day out.

How do sugar and processed foods impact mental health and mood over time?

Sugar is incredibly damaging and disruptive to our gut microbiome. Excess sugar causes an imbalance of the good bacteria in your gut, resulting in a variety of health issues. If you struggle with sugar cravings, mid-day exhaustion, depression, anxiety, sleepless nights, many of these can be attributed to excess sugar in your diet.

Processed foods have a similar effect on our health and wellness. These foods are filled with synthetic and inflammatory ingredients like gums, thickeners, seed oils, and chemicals.

All of this has a cumulative effect, and causes damage and inflammation over time. It’s amazing how much better you start to feel once you take out sugar and processed foods. It can be challenging, but when brain fog clears, mental health improves, and energy skyrockets, it becomes clear that a better life is ahead without sugar and processed foods!

Can you please share your “Top Five Benefits Of Healthy Eating.”

(Corresponding 5 Things video can be found here: https://youtu.be/IKM_FE38S)

1 . More energy to do the things you want in life! Don’t want to crash every day at 3 pm? Maybe you want to run a marathon, or simply get down on the floor to play with your kids or your grandkids? Never again do you have to think “Oh, I’m too overweight or my joints hurt too much to do that activity”. The right food truly can change your entire life!

2 . Healthy eating will give you optimal gut health. You want a healthy gut microbiome because it leads to increased energy, stronger muscles, less joint pain, and improved mental health. Just imagine waking up feeling great every single day, and knowing that feeling will last until bedtime!

3 . Often times, it’s not really about the healthy eating itself, but rather what it brings you as a result of having good health. Want to go further in your career? Dreaming of starting your own business? When you eat healthy you have less brain fog, more motivation, and you’re able to focus better. All of that will help you go after and achieve your dreams!

4 . When you fully embrace healthy eating, you’ll eventually learn to control your nutrition — which gives you more control in other areas of your life. You see, your brain likes to fight back when you want to “eat healthy”, because it feels difficult. Your brain is wired to avoid things that are hard — that’s part of our survival mechanism. But when you learn to fuel your body properly, and are in control of what you eat, you’ll see the positive impacts it has. And that control over your brain, well, it spills into other areas of your life.

5 . If weight loss is a goal for you, healthy eating over time will help you achieve your milestone, and can ultimately help you maintain a balanced weight for the long term. Once you truly feel the benefits of healthy eating, it’s easier to make it a lifestyle! I know this to be true because I was able to lose 55 lbs, primarily by adopting an anti-inflammatory diet, and I’ve kept it off for more than three years. It takes time, but it is so worth it!

You are a person of great influence. If you could inspire a movement that would bring the most amount of good to the most amount of people, what would that be?

Get back to family meals, at the dinner table! In my business I refer to this approach as The Family Fork. This term is actually a chess move, where one piece takes out three of the opponent’s pieces, all at once.

In the kitchen, The Family Fork approach allows families to cook anti-inflammatory meals first, but that are easy to adapt for more conventional palettes (adding in gluten, dairy, etc.). When your kids see you making healthy food choices, you won’t have to “force” them to eat their veggies…because they’ll see you enjoying yours.

Whether you have kids at home or not, the dinner table is the ideal place to support family, encourage confidence, provide a safe place for any conversation, and model how nutrition can fuel the best life possible.

The sense of belonging at the family dinner table helps build confidence. As kids go out into the world, they need to know they have a SOLID foundation to come back to. A dinner table to discuss relationships, the future, politics, the bully at school. Plus, having dinner together helps young adults to make good choices…moving their bodies for health everyday, and opting for healthier options when all the friends go out for fast food.

Is there a person in the world whom you would love to have lunch with, and why? Maybe we can tag them and see what happens!

I would love to meet Mel Robbins! In a world where people put filters on their videos just to look better, Mel shares herself crawling out of bed in the morning…mascara still on, hair a mess. She’s real, authentic, and teaches others how to be that way, too.

I appreciate how Mel strives for balance while reaching for personal growth, changing for the better, and helping others. Our missions in life and business are so similar — creating opportunities to feel better, wiser, stronger, each and everyday.

How can our readers follow you online?

I’d love to connect with readers! You can find me online at www.ashleymalik.com, or on Instagram @theashleymalik

Thank you so much for sharing these important insights. We wish you continued success and good health!