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.

Anti-Inflammatory Grocery List: Foods That May Help Reduce Pain and Inflammation

Chronic inflammation has been linked to many common health concerns, including joint pain, arthritis, back pain, headaches, obesity, cardiovascular disease, and diabetes. While no single food can eliminate inflammation, consistently choosing whole, nutrient-dense foods may help support your body’s natural healing processes and improve overall health.

At our Newmarket chiropractic clinic, we often discuss nutrition as one component of a healthy lifestyle. Along with proper movement, exercise, sleep, and stress management, food choices can play an important role in supporting overall wellness.

The anti-inflammatory grocery list below is the same list we provide to many of our patients. It is designed to help you gradually replace more processed foods with whole-food alternatives that may help support healthy inflammation levels.

Don’t become overwhelmed by this list.

Instead of trying to change everything at once, start by choosing one or two foods that are not currently part of your regular diet. Add them during your next grocery trip and gradually build from there.

Small, consistent changes are often easier to maintain and can produce meaningful improvements over time. Many people find that as they improve their nutrition, they experience better energy levels, improved weight management, and greater overall well-being.

Table of Contents

• Vegetables
• Fish
• Dairy
• Meat
• Nuts & Seeds
• Oils & Healthy Fats
• Fruits
• Herbs & Spices
• Supplements
• Foods to Limit
• Frequently Asked Questions

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

• grass-fed whey protein
• Omega 3 Fish Oil
• greens powder
• probiotics
• vitamin D

Foods That May Increase Inflammation

While every person responds differently to food, some foods are commonly associated with increased inflammation when consumed regularly and in excess.

Examples include:

• Highly processed foods
• Sugary beverages
• Deep-fried foods
• Refined carbohydrates
• Processed meats
• Excessive alcohol
• Foods high in added sugars

The goal is not perfection. Instead, focus on increasing whole foods while gradually reducing heavily processed options.

Anti-Inflammatory Foods and Pain

Many patients ask whether changing their diet can help conditions such as:

• Sciatica
• Arthritis
• Neck pain
• Low back pain
• Spinal stenosis
• Chronic pain

Diet alone will not fix these conditions. However, improving nutrition may help support healthy inflammation levels and complement other healthy habits such as exercise, mobility work, good sleep, and appropriate treatment.

You may also find these resources helpful:

👉Sciatica

👉Degenerative Disc Disease & Spinal Osteoarthritis

👉Lumbar Spinal Stenosis

👉Cervical Spinal Stenosis

👉Low Back Pain

👉Chronic Pain

Frequently Asked Questions

You do not need a perfect diet to improve your health.

Focus on eating more whole foods, making gradual improvements, and building sustainable habits over time. Small changes made consistently often lead to the biggest long-term results.

If you are dealing with sciatica, neck pain, headaches, arthritis, dizziness, or other musculoskeletal conditions, nutrition may be one piece of a larger plan to help support your overall health and recovery.

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”]

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