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5 Foods to Fight Inflammation

Here is the thing with inflammation: we do actually need it!

As part of the body’s immune response, we can’t properly heal without it. Like anything in life, inflammation becomes problematic when there is too much of it. According to Dr. Mark Hyman, chronic inflammation has been linked to many conditions and diseases not limited to acne, allergies, autoimmune diseases, intestinal problems, and joint pain.

Completely eliminating inflammation triggers like sugar, saturated fats, stress, infections, and toxins is not realistic given the world we live in. However, consuming a diet abundant in foods that tackle inflammation-triggering free radicals and toxins, can create some balance.

Here are 5 powerhouse foods we suggest for keeping inflammation at bay!

Tart Cherries

Cherries give you a double dose of inflammation-busting compounds! Tart cherries boast higher amounts of anthocyanins 1 and 2, a type of phytonutrient. Phytonutrients are anti-inflammatory botanical compounds.

Salmon

Salmon is rich in omega-3 fatty acids, which has been known to assist in reducing inflammation. You don’t need to make salmon the main course of every meal to reap the benefits. All you need to do is strive to minimize your ratio of omega-6 to omega-3 fatty acids. Ideally, a fifth of a teaspoon of fish oil to a teaspoon of omega-3 fatty acids a day is the amount you need.

Ginger

While researchers haven’t sourced it’s anti-inflammatory properties just yet, studies have linked the plant to a drop in joint pain caused by the chronic inflammatory conditions like osteoarthritis and rheumatoid arthritis as well as reduced post-exercise inflammation.

Kale

Kale is loaded with sulfur which prompts your liver to undergo two detox cycles rather than one. This second detox cycles stimulates your body to release more phase II enzymes, which break down toxins similar to how your digestive enzymes break down food. Phase II enzymes help with inflammation in that they cleanse your body by reducing the toxic load.

Walnuts

Walnuts are major powerhouses when it comes to reducing inflammation. They contain over 10 antioxidant phytonutrients, the highest levels of plant-based omega-3s and polyphenols that also assist in lowering inflammation.

References:

Chia, J. 10 Foods that Fight Inflammation. Retrieved from: http://www.prevention.com/food/food-remedies/10-foods-help-fight-inflammation?s=10

MacMillan, A. 14 Foods That Fight Inflammation. Retrieved from: http://www.health.com/health/gallery/0,,20705881,00.html

 

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TOP 5 Energy-Boosting Foods

It’s simply amazing what plain nature can do for your energy levels. Your body can only get so far on certain foods—that being processed items. Refined foods won’t give you the strength and power you need to sustain lasting, vital energy.

Regularly consuming nourishing foods can significantly help you maintain your energy levels. If you’re feeling frequently sluggish or chronically fatigued, there are some wonderful whole foods that will give you that much-needed, natural energy boost. Here are our top 6:

Kale:
Besides being loaded with antioxidants, vitamins and minerals, this dark leafy green contains chlorophyll, a compound that allows plants to assimilate energy from the sun. Similarly, when we eat kale, we also absorb this natural, vital energy.

Nuts:
Nuts like cashews, almonds, and hazelnuts are chock-full of magnesium, which is integral to the sugar-energy conversion process. Containing high levels of fibre and protein, they help to regulate blood sugar levels and curb hunger throughout the day.

Berries:
One cup of blackberries or raspberries contains 8 grams of fibre. High-fibre foods are great for energy preservation in that they slowly release sugar into the bloodstream. This way, you won’t experience sudden energy peaks and crashes.

Quinoa:
Quinoa is definitely considered a high-energy food with a carbohydrate content of 59.7 percent (mainly complex carbohydrates). With 5 percent dietary fiber and a low-glycemic index, this pseudo-grain won’t spike your blood sugar.

Lemons:
Lemons help you reclaim your energy levels through their powerful cleansing abilities. Overexposure to toxins can yield fatigue and other serious illnesses. Lemons flush toxins out of your system, alkalize your blood and provide support to your immunity and liver.

References:

Croes, N. (2012, September 20). Top 5 Energy-Boosting Foods. Retrieved from: http://www.mindbodygreen.com/0-6208/Top-5-EnergyBoosting-Foods.html

Onwochei, M. (2011, March 21). Quinoa Superfood Diet. Retrieved from: http://www.livestrong.com/article/408099-quinoa-super-food-diet/