The more we learn about health the more we understand that chronic inflammation is in the background of almost all illness.  Whether you are dealing with diabetes, heart issues, headaches, chronic pain, excess weight, infections thyroid issues, hormone imbalances, gut concerns, dental issues, or cancer, they are all rooted in inflammation.  To help healing we need to create an anti-inflammatory environment. 

What is inflammation?  Inflammation is your bodies attempt to protect itself and maintain balance.  It is like an internal fire, protecting you.  In small doses it keeps you healthy, helps you fight off a cold or heal an injury, but it can quickly get out of control.  When we are exposed to chronic triggers of inflammation – like poor diet or inflammatory foods, chronic infections, stress, poor sleep, obesity, chemicals in our environment, or prescription medications, we fuel that fire, growing the inflammatory response, leading to systemic symptoms of illness.
 
So what can we do? 
Creating an anti-inflammatory environment requires addressing many aspects, including:
 
1. Optimize Digestion
Inflammation and poor digestion go together.  In many cases the primary trigger to chronic inflammation is in the gut.  Improving diet and removing inflammatory foods like dairy, gluten, and sugar is critical.  A food allergy test can help identify specific food intolerances that may be contributing to inflammation in your system.  I work with all my patients to address digestive issues and get this system working optimally.
 
2. Stress Reducing Practices  
Chronic stress increases cortisol, catecholamines, and other inflammatory chemicals in the body.  Cultivating daily practices that reduce stress are critical to reducing inflammation.  Consider incorporating some of these practices:  Daily walks in nature, meditation, maintaining a positive and grateful mindset, social time with friends, adequate sleep, and exercise.
 
3. Remove Infections
If you are dealing with acute of chronic infections you are living in a state of inflammation.  It is important to remove these infections so your body can heal.  I work with patients to create a treatment plan that supports the immune system and clears infections. 
 
4. Anti-inflammatory Supplements
There are many herbs, nutrients, and botanicals that can reduce and modulate the inflammatory response.  In a state of chronic inflammation these can be powerful tools to break the inflammatory cycle.  Ideally, working with a Naturopathic doctor to identify which supplements are right for you is the best option.  In general, Turmeric, Omega-3 fatty acids, Probiotics, Ginger, Vitamin D, and Bromelain, are all powerful anti-inflammatory agents. 
 
5. Reduce Toxins In Your Environment
Evaluate the products you use and are exposed to on a daily basis.  Before leaving the house in the morning the average person uses 10 different products, all of which contain chemicals, exposing themselves to around 100 different toxins.  All before noon! 
​Soaps, cleansers, lotions, nail polish, deodorants, perfumes/colognes, toothpaste, mouthwash, makeup, household cleaners, laundry detergents – these can all contain carcinogens and toxins that your liver has to process, increasing the inflammatory load.  Consider switching to a natural alternative when the product runs out or reducing the number of products you use. 
 
 
 
Interested in a customized anti-inflammatory plan?
Visit my website & Blog for more information and how to book an appointment:
www.drlindseynd.com or the clinic site: www.pure5wellness.com

Statistics show that the average North American consumes about 150 pounds of sugar each year, 60 pounds of which is in the form of refined white sugar! Sugars not only feed the anaerobic forms of life and disease, but also cause the peaks and valleys, or ups and downs, in blood sugar & insulin levels, mood, mental focus and our energy.

To experience a substantial level of energy, mental focus, and sustained performance, the proper maintenance of constant and adequate glucose (blood sugar) levels is one of the body's most important functions.

A slow, steady absorption of glucose rather than rapid peaks and valleys which come from refined sugars, starches, and even high amounts of complex carbohydrates and fruit sugars, is key to maintaining level blood sugar.

Excess sugar consumption can lead to nutritional deficiencies, weakened pancreas, digestive distress, allergies, Candida Albicans, hypoglycemia, type II diabetes, heart disease, stress, aging, as well as degenerative diseases. Over-consumption of sugars can even contribute to the increase of low density lipoproteins and heart disease.

In like manner, over-consumption of complex carbohydrates in the absence of a balanced amount of good fats and protein can be metabolized by the body just the same as refined sugars. This can trigger hypoglycemia and late onset diabetes, which statistics show are on the rise, particularly among vegetarians.

Although high blood sugar levels may be controlled by the use of insulin, there are associated complications with prolonged use of insulin. There is medical evidence that daily injections of insulin may be partly responsible for cardiovascular and cerebrovascular complications. Dr. Bernard E. Lowenstein, M.D., reports that too much insulin can stimulate the production of excessive cholesterol in the body. High insulin doses can aggravate the tiny blood vessels, a condition characteristic of diabetes.

We are actually born with a palate for sweets but acquire the taste for sour, bitter, and other tastes later in life. So, for the most of us, sweet foods give us a sense of pleasure. Nature provides us with all the sugar we require through our foods; especially whole foods or superfoods which have the fiber, enzymes, co-enzymes, catalysts, trace minerals, and nutrients to properly assist the slow absorption and assimilation of the sugars that are contained in these foods.

There are some natural sugar substitutes that can be used to help you with your sweet tooth but the goal is to change your taste preference away from sweet/sugar.  This can be done by reducing sugar consumption over time and replacing sweet with nutrient dense fat and protein foods.

I work on nutrition with all my patients and address some of these exact changes on an individual basis.  Contact me for one on one health support and book a visit today! www.drlindseynd.com

HEALTHIER SWEETENERS

 STEVIA 
Stevia is a natural plant extract which is 200-300 times sweeter than sugar, with hardly any calories. Stevia does not feed yeast or Candida and should be a natural sweetener of choice when dealing with parasites, fungal infections, diabetes and hypoglycemia.

MAPLE SYRUP
Dark, pure maple syrup is an unprocessed sweetener and has naturally occurring minerals and nutrients.  The natural minerals and nutrients help slow the absorption into the blood stream so you do not get as strong of a spike in blood sugar as we see with white sugar.

DATES
Whole dates contain fiber and nutrients and make a great option to add sweetness to smoothies, recipes, or to have with tea.  The fiber and nutrients of the dates help slow spikes in blood sugar.

ESSENTIAL FATTY ACIDS
Be sure to include healthy fats in your daily diet. Omega-3 essential fatty acids from natural oils are essential to health, but your body cannot manufacture it. Therefore, they must be consumed daily in your diet. Essential fatty acids also play a very important role in keeping the blood sugar level.

For example, give a bottle of soda pop or sugar water to one child and a bucket of ice cream to another. Assuming that both of these foods contain the same amount of sugar, you will notice that the child drinking the soda pop will have an elevated glycemic index, whereas the child eating the ice cream will not have elevated blood sugar. The second child's blood sugar was not elevated, not because the ice cream is a wonderful food or had less sugar, but because the ice cream, along with the sugar, contained fat and protein.

WHOLE FOODS AND A BALANCED DIET
After an initial cleanse, consider a balanced diet of properly combined whole foods. Work to develop a balanced diet high in fiber, high-moderate in fat, moderate in protein, and moderate-low in carbohydrates. Eat organic whole foods with sufficient quantities of quality protein and fat at each meal.

When your blood sugar drops, you may become drowsy, foggy or sluggish. When elevated, high blood sugar may cause you to become jittery, irritable and hyperactive, with no mental focus.

To avoid the peaks and valleys that come from refined foods, stay with a simple diet containing quality proteins such as lean meats, fish, free range eggs, avocados, coconut oil, grass fed butter, olive oil, whole grains, legumes, nuts, seeds and lots of green vegetables.

Our bodies are genetically programmed to repair, regenerate and fight diseases every living moment of our lives. The same way a wound, a broken bone or a cut heals itself before your eyes, our body is capable and is programmed to repair, regenerate, and fight diseases every living moment of our lives.

Health is gained or lost at the cellular level on a daily basis. The quality of the cells you build, your immune function, mental acuity, longevity, and quality of life are dependent upon and begin with your next meal.

Have you seen those little immune shots sold at juice bars for up to $5? They are simple and easy to make at home for a fraction of the cost.  

These Immune boosts are full of easy to find ingredients that all support your immune system, and help fight colds & flus.  I like to make a batch that I store in the fridge and drink 2 shots a day during the winter months or when I am feeling something coming on.  

Try it out and let me know what you think!
​




Ingredients & Directions 
(use organic whenever possible)

Orange - Peel & slice 1 orange 
Lemons or Limes - Juice of 2 lemons or limes 
​Garlic - 3 cloves of garlic, peeled & chopped
Ginger - Large chunk, about 2" of ginger, peeled and chopped
Turmeric - 1 tablespoon of turmeric powder
Honey - 1 tablespoon honey, Manuka honey is the best if you have it, otherwise a natural honey
1 cup of water
Cayenne Powder - Add to shot before drinking

​Add all ingredients to a blender, and blend until smooth.  Add cayenne to shot before drinking, add as much as you can tolerate.  Store the rest in the fridge.

Cinnamon is a delicious and versatile spice.  But did you know that is has many health benefits as well? 

There are 2 varieties of cinnamon:
            Ceylon Cinnamon: This is true cinnamon.
            Cassia Cinnamon: This is the common variety found in most stores. 
The Ceylon variety is lower in Coumarin, a compound which can cause liver damage when consumed in large doses.  If you can find the Ceylon variety it is a better option.
 
Here are my top 5 benefits:

1. Blood Sugar Balancer
            Cinnamon has been shown to reduce insulin resistance; a key to achieving proper blood sugar balance.             Cinnamon also lowers blood sugar levels by slowing glucose from entering the bloodstream.
           
            The anti-diabetic effects of cinnamon can lower fasting blood sugar levels by up to 10-29%, when 0.5                – 2 teaspoons of cinnamon is consumed per day.
            Tip:  When eating sweet foods, add some cinnamon to slow the effect of the sugar on your system. 
 
2. Neuro-Protective
            Compounds in cinnamon have been found to inhibit the buildup of Tau proteins in the brain.  These                   Tau proteins are associated with neurodegenerative diseases like Alzheimer’s and Parkinsons Disease. 
 
3. Anti-Inflammatory
            Inflammation is an underlying issue with all disease states.  Any tool to help lower inflammation is                       beneficial. 
 
4. Anti-Oxidant
            Loaded with powerful antioxidants that protect the body from oxidative damage caused by free                         radicals.
 
            Cinnamon has an ORAC value of 267536 umol TE/100g making it one of the top seven anti-oxidants               in the world!  
 
5. Anti-Microbial
            The main active component of cinnamon, cinnamaldehyde, has been shown to be fight bacterial,                       fungal, and viral infections.  It is also effective in fighting tooth decay and bad breath.
 
            Tip:  for a natural mouthwash, use 1-2 drops of cinnamon essential oil in a mouthful of water.  Swish and                   gargle in mouth for at least 1 minute then spit out.  You can also drink cinnamon tea at the first sign of a sore            throat. 
​

A warm chai on a cold night sounds like the perfect combo and it is easy to make at home!





Store bought Chai often contains a lot of sugar, artificial colors and chemicals.  This home-made recipe is not only natural and delicious but has many health benefits as well. 

Turmeric, ginger and coconut oil are anti-inflammatory and anti-microbial to help boost your immune system and keep you feeling healthy.  The coconut oil adds an extra boost to your metabolism as well.

Enjoy this chai anytime of day or night and enjoy often! 

Ingredients to make 2 cups of Chai :
- Fresh turmeric root or powder - ½ - 1 tsp
- Fresh ginger root or powder -  ½ - 1 tsp
- Cinnamon powder – ¼ tsp
- Fennel seeds – a pinch of seeds
- Cloves – a few cloves
- Nutmeg & Cardamon - a pinch of each
- Organic Virgin Coconut oil – 1-2 tsp
- Honey – ½ tsp or more to taste
- Almond/coconut/rice milk 1&½  cups

*The cloves/nutmeg/cardamon are for flavor and can be left out if you do not like these.  
*The quantity of the spices used is really up to your taste, adding more will increase the health benefits of the chai. 
*Fresh ginger and turmeric have the most nutrients and taste the best but if this is not easy to find the dry powder can be used.  
*Grate the ginger and turmeric finely so that you can drink it in the chai.

Directions:
- In a small pot, bring 1.5 cups of your choice of non-dairy milk and ½ cup of water to a simmer
- add all the ingredients, allow it to simmer for about 5-10 minutes, cool then enjoy!
- You can strain it if you prefer, I like to leave it all in and drink the ginger and turmeric bits


Dr. Lindsey Jesswein, ND