Chronic inflammation is at the root of many diseases. This type of inflammation often progresses silently, it is the cause of most chronic diseases and presents a major threat to the health and longevity of individuals. Inflammation is considered a major contributor to several diseases.

The most common reasons for chronic inflammation are poor dietary choices, stress (increased cortisol which triggers inflammatory activity), and environmental toxins.

Some of the common signs and symptoms that develop during chronic inflammation are listed below:

-Body pain, joint pain, and muscle pain

-Chronic fatigue and insomnia

-Depression, anxiety and mood disorders

-Gastrointestinal complications like constipation, diarrhea, and acid reflux

-Weight gain or weight loss

-Frequent infections

–Nerve pain or neuropathy

>> Please click to download your anti-inflammatory shopping list and meal planning worksheet  <<

12 Steps to Decreasing Chronic Inflammation

1. Believe you can.  This will help you to be consistent with the necessary lifestyle changes
2. Start by adding good foods to your diet (don’t worry about eliminating yet)
3. Add in the essential supplements (omega 3’s, vitamin D3, and probiotics)
4. As you start to build momentum, start to eliminate/reduce the whites (refined carbs), juices/sodas, dairy, and bad fats
5. Reduce/eliminate processed (boxed) foods
6. Consider other supplements that you may require – magnesium or turmeric to help with inflammation
7. Increase your water intake
8. Increase your daily activity/exercise
9. Get adjusted by a chiropractor – keep your joints moving and in alignment to reduce pain and increase mobility.
10. Try to improve the quality of your sleep
11. Reduce your stress by engaging in things that make you happy – hobby, activity, etc…
12. Give yourself some grace

Very few people will be perfect when implementing the above steps and that is OK! Start with the easiest steps and build some momentum. Before long you will notice some improvement and will start to feel better. This will create some momentum and you will be on your way to decreasing your inflammation and living your best life.

Keep smiling,

P.S. Do you ant to read some more in-depth information? Click Here

The post Anti-inflammatory Diet and Supplements for Chronic Inflammation and Pain appeared first on Chiropractic on Eagle, Dr. Jon Saunders.

• Blueberries & Cherries – antioxidants + vitamins + minerals + fibre

• Flaxseeds – omega 3 fats + fibre + protein

• Lemon Juice – vitamin C

• Banana – potassium + antioxidants

• Dates – polyphenols + Vitamin B6 + potassium

• Almond Butter – protein + good fats + vitamin E + iron + calcium

This nutritious whole food power smoothie will help your body perform at it’s best!

Follow the recipe in picture and blend until the smoothie is thoroughly mixed. Serves 2.

Enjoy!

P.S. Click here for another one of my favourite smoothie recipes.

#healthylifestyle #smoothie #healthysnack #healthymeal #wholefoods #powerfood #energy

The post Power Smoothie appeared first on Chiropractic on Eagle, Dr. Jon Saunders.

Here is the anti-inflammatory grocery list we provide to our patients that can help change their inflammation levels. This will help to get you pain free and maintain a healthy body weight – something we all want.  Please do not become overwhelmed with this list, just start by picking one or two foods on this list that are not currently in your diet.  Adding one or two each time you go grocery shopping…in no time at all you will begin to change the foods you consume regularly and your pain levels will decrease, your mind will become sharper, and your energy levels and weight should improve.

Vegetables

organic best, otherwise scrub and clean!

• arugula
• broccoli
• brussel sprouts
• cabbage
• carrots
• cauliflower
• celery
• cucumbers
• egg plant
• garlic
• beans (green/yellow)
• kale
• mushrooms
• olives
• onions (white/red/green)
• peppers (all)
• pumpkin
• radish
• romaine lettuce
• spinach
• squash
• tomatoes
• wheat grass
• zucchini

in moderation:

• brown/wild rice
• beans
• lentils
• sweet potatoes
• quinoa

Fish

wild caught best, avoid shellfish/tuna 

• bass
• cod
• haddock
• halibut
• herring
• mackerel
• red snapper
• salmon
• sardines
• sea bass
• trout
• walleye
• any other ‘clean’ fish

Dairy

 minimal consumption, raw or low temperature processed

• goat milk
• goat cheese
• sheep milk
• sheep cheese
• organic cow’s milk (minimal)
• kefir (cultured goat milk)
• raw dairy (cheese, etc.)

Meat

wild, organic, grass-fed best

• wild game (anything)
• grass-fed cow
• bison
• chicken
• duck
• lamb
• turkey
• eggs – *my favourite*
• minimal pork consumption

Nuts/Seeds

best is no roast, nothing added

• almonds
• brazil nuts
• chia seeds
• flax seeds
• hazel nuts
• pecans
• pine nuts
• pistachios
• pumpkin seeds
• sesame seeds
• walnuts
• nut butters
• seed butters

Oils/Butters

Unrefined, organic is best

• avocado oil
• almond oil/butter
• butter (pastured best)
• coconut oil/butter
• ghee

• grape seed oil
• olive oil
• sesame oil
• palm oil
• walnut oil
• NO canola oil
• NO vegetable oil

Fruits

organic best, otherwise scrub and clean! 

• blueberries
• blackberries
• cranberries
• raspberries
• strawberries
• coconut
• granny smith apple

in moderation:

• other apples
• banana
• cherries
• grapefruit
• orange
• all other fruits

Spices/Herbs

best is fresh, organic

• basil
• cayenne pepper
• cilantro
• dill
• ginger
• mustard powder
• parsley
• thyme

Condiments 

• apple cider vinegar
• balsamic vinegar
• olive oil
• cocoa
• guacamole
• hummus
• mustard
• salsa
• sea salt

Beverages 

• pure water
• almond milk (no sugar)
• pure water
• coconut milk
• grass-fed whey protein
• herbal teas
• fresh vegetable juices

in moderation:

• coffee (organic, in moderation!)
• wine (organic when possible!)

Sweeteners 

always in moderation

• honey (raw)
• coconut sugar
• stevia
• dark chocolate

Supplements (available in our office) 

• grass-fed whey protein (Genuine Health)
• Omega 3 Fish Oil (Innate Choice)
• greens powder (Genuine Health)
• probiotics (Innate Choice)
• vitamin D (Innate Choice)

Please understand this is not a complete list of foods, but rather a start for you to learn to get in the habit of choosing whole foods and learn how to integrate them into your existing recipes or create new recipes.  For more information on my recommended supplements, please visit: innatechoice.com or genuinehealth.com

The post Anti-Inflammatory Shopping List appeared first on Chiropractic on Eagle, Dr. Jon Saunders.

INGREDIENTS
1 organic banana (optional)
1 cup organic frozen blueberries
½ cup organic almond butter
½ cup ice
½ cup water or plain almond milk
3-4 pitted and quartered organic dates
2 tablespoons flaxseeds
1 scoop or whey protein (optional)

DIRECTIONS
1. Place ingredients in blender
2. Medium power until desired consistency is achieved.
3. Add more water if needed.
4. Enjoy!

Here is a video link to another variation of a great smoothie – [youtube id=”PO6rLJyui1A” align=”center” mode=”normal” autoplay=”yes”]

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