Understanding Inflammation: A Guide To A Healthier You

Understanding Inflammation:

A Guide to a Healthier YOU

IN THIS E-BOOK, YOU WILL LEARN ABOUT

• Inflammation and its role in chronic disease

• Symptoms of chronic inflammation

• Combating chronic inflammation

• Anti-inflammatory ingredients

• Why our body has issues with absorption

• Nano-nutrients and liposomes

What’s the first thing that comes to mind when you hear the word “inflammation?” You might imagine pain, swelling, burning and fever - and you’d be right! The word inflammation comes from the Latin verb inflammare, “to ignite” - a kindling, a setting on fire, as the ancient Romans described it.

It is your body’s natural response to protect itself from threats and contain the damage that they bring, whether it be a pathogen, unhealthy diet, chemical, or external injury. Flaring up to tackle a problem, inflammation is a fundamental immune response that is supposed to serve your body well.

But as we have advanced our knowledge over how our bodies truly work, we’ve learned that inflammation can persist, with or without a known trigger, and destroy health tissue in the process.

Think of inflammation as a fire and your body’s inflammatory response as a water hose. Too little water pressure in the hose and the fire will persist. Too much and the body can turn on itself, drowning in the inflammation.

Sometimes the hose will form a leak, and a low-level inflammation will simmer quietly in a part of the body. We can not see this hidden inflammation with our naked eye as it spirals out of control and causes serious damage to our bodies. This means that healthy people walking around with this hidden inflammation are typically unaware that the fire exists within them.

Hidden inflammation is often chronic, and chronic inflammation has been identified as the most significant cause of death worldwide. And if your inflammation stays hidden, it will only get worse, taking your quality of life along with it.

So how do you win the fight against inflammation? That’s what this book is all about. Now is the time to get to know the different types of inflammation and learn the small steps you can take to promote a healthy and balanced inflammatory response.

Acute Inflammation

is the body’s immediate response to defend itself from an injury or infection. When your immune system identifies damage or foreign substances (bacteria or germs), inflammatory chemicals are released into the bloodstream and sent to the area to begin the body’s process of healing. This process is essential for healing wounds and fighting off infection. Symptoms include redness, heat, pain, swelling and loss of function.

Acute inflammation is only intended to be a temporary response and does not always require treatment. Rest, ice and proper wound care often relieve the discomfort within a few days. Once the fight against either injury or infection has subsided, the body will begin to repair the damage and the consequent inflammation. As the response from the immune system begins to return to a normal state, the redness will fade, the swelling will subside, and the pain recedes.

Chronic Inflammation

occurs when the inflammatory response fails to resolve and rid itself of the invading infection or injury. While the immune system can be successful in fighting off foreign invaders or healing the body from injury, sometimes pathogens resist even the strongest defenses and colonize in the tissues where they continue to provoke the inflammatory response time and time again. Unlike the obvious signs of acute inflammation, signs of chronic inflammation can linger in the slightest, or come and go over time.

Often referred to as “silent inflammation”, chronic inflammation is often inconspicuous and painless. However, the constant release of inflammatory chemicals into the bloodstream will damage organs and tissues over time. This significantly increases the risk of developing chronic and deadly diseases such as diabetes, cancer, stroke, rheumatoid arthritis, among others.

Consider chronic inflammation as putting your body into a constant state of stress and alert. It can be caused by autoimmune disorders, exposure to irritants (such as pollution and toxic chemicals) and a range of other lifestyle and dietary factors, such as stress, alcohol consumption, physical inactivity and highcalorie diets.

While these are often tied to acute inflammation, chronic inflammation symptoms are often much more insidious. Typically, there is no sharp pain, swelling or redness directly tied to a specific area of the body.

Dangers of Chronic Inflammation:

Over 125 millions Americans have at least one form of chronic inflammation.

Recent reports have shown the risk of developing chronic inflammation can be detected in early adolescent development, with its effects known to persist throughout the lifespan to adulthood.

While inflammation can result from either an infection or an injury, it can also be triggered from other social, psychological, environmental and biological stressors.

In these cases, instead of targeting and healing a specific problem before returning back to normal, the inflammation will persist over time.

The constant release of inflammatory chemicals will affect various systems throughout the body.

According to Harvard Medical School, three out of five people around the world die from a disease linked to inflammation.

Science has shown chronic inflammation to be linked to a number of serious diseases. This includes, but is not limited to:

• Heart disease

• Parkinson’s disease

• Alzheimer’s disease

• Autoimmune disorders

• Chronic Kidney disease

• Inflammatory bowel disease

• Stroke

• Type 2 diabetes

• Cancer

• Arthritis

symptoms of Chronic Inflammation:

When we think of inflammation, we often think of external and obvious indicators such as swelling, redness and bruising.

While these are often tied to acute inflammation, chronic inflammation symptoms are often much more insidious.

Typically, there is no sharp pain, swelling or redness directly tied to a specific area of the body.

However, Harvard Medical School warns symptoms of chronic inflammation are much more universal and common to other conditions.

For example, you might think your constant fatigue is a result of your work schedule.

These symptoms are often regarded as a subtle change that occurs over weeks, months and even years. This makes these key indicators of chronic inflammation easily ignored or tied to a roadblock in your life that is completely unrelated.

Because chronic inflammation is internal, the symptoms may not be noticeable at first.

However, Harvard Medical School warns symptoms of chronic inflammation are much more universal and common to other conditions.

• Insomnia

• Changes in weight or appetite

• Digestive problems (constipation, diarrhea, bloating)

• Headaches

• Mood disorders

• Body discomfort

• Fatigue and lack of energy

Where Inflammation May Be Hiding in Your Body

It’s important to know what to look for, and where to look, when it comes to hidden inflammation.

Now, we’ll dive a little deeper into the areas of your body that are prone to inflammation, and what symptoms you can pinpoint to better understand where it could be hiding.

The Brain and Nervous System

Your brain is pretty important, (you only have one and at this point in time you can’t replace it) and it’s one of the biggest targets for hidden inflammation. That manifests in symptoms like anxiety, depression, brain fog and poor memory. Many people suffer from these cognitive issues for one reason or another, so we’ve begun to believe that they’re normal. In fact, these issues are almost always signs of a deeper problem, such as chronic inflammation.

Chronic inflammation of the brain and nervous system can lead to diseases like dementia and Parkinson’s, so clearing your head is no joke [1]. Where can you start? A better diet comes first. This is because the gut microbiota plays an extremely important role in regulating neurological functions throughout your body's entire lifespan [2]. Eat plenty of probiotic foods and consider a vitamin D supplement to strengthen your intestinal lining. DHA is also critical for brain health, and it’s a powerful systemic anti-inflammatory nutrient that protects your brain and circulatory system.

the digestive System

Your digestive system is a place where sneaky inflammation loves to hide. From burps to reflux to bloating, inflammation may be at the root of what many consider routine discomfort. Chronic inflammation of the intestines can lead to loads of disorders such as IBS, Crohn’s, leaky gut and more [3] [4]. And as we learned in the previous section, gut inflammation rarely remains localized. This may be why most people with chronic diseases also suffer from gut inflammation.

Even Hippocrates, the father of modern medicine, said that “all diseases begin in the gut.” And that was 2400 years ago! The most important nutrients for combating hidden gut inflammation are vitamin D, omega-3s, and antioxidants like curcumin. Americans don’t get enough of ANY of these nutrients, so consider adding a supplement to your diet if your tummy ever feels rumbly.

the detox System

Your lymph nodes, liver and kidney keep your body clean by flushing out toxins. If inflammation occurs in these organs, they can’t do their job. Hidden inflammation of the detox system is particularly insidious, as it can cause toxins to build up slowly over time without you noticing the damage.

Antioxidants are absolutely crucial for helping your body combat inflammation and excess toxins in your body. Both curcumin and zinc have powerful antioxidant properties that have been shown to aide in liver detox and regulate your body's natural inflammatory response [5] [6].

the insulin System

Diabetes is a poster child for hidden inflammation. It’s an autoimmune disease that sneaks up on people unnoticed due to chronic inflammation, and it can’t be cured. Hidden inflammation affects insulin-producing cells in the pancreas, sending blood sugar and insulin levels out of whack.

The symptoms include heightened hunger, thirst and weight gain—something most Americans don’t notice as out of the ordinary. The best way to combat this inflammation and prevent diabetes is to exercise and lose weight. Exercise is an anti-inflammatory activity, and studies have shown that it protects the pancreas from hidden inflammation.

the endocrine System

The endocrine system controls your hormones and includes your thyroid, adrenal glands, reproductive organs and parts of your brain. Inflammation in any of these areas can wildly alter your mental and physical health. The problem is, when your health is altered long-term, it can become the new normal and go on unnoticed. If you’ve noticed a shift in your personality, sleep habits or sex drive, you may be suffering from chronic endocrine inflammation. Several nutrients such as selenium and vitamin D have been shown to support healthy functions within the body's endocrine system [7] [8].

the Musculoskeletal System

The musculoskeletal system is affected by the most common chronic inflammatory condition—arthritis, which is definitely not hidden. However, less intense inflammation can go unnoticed and result in damage to the joints, ligaments and muscles. In fact, inflammation is connected to all musculoskeletal diseases, most of which lead to long-term pain, stress and limited mobility. What can you do about it?

The best way to fight this inflammation is with exercise and sleep. Lack of sleep and a sedentary lifestyle (both common among Americans) are leading causes of musculoskeletal inflammation.

Taking a joint health supplement along with exercise and rest may help you fight inflammation- and relieve joint discomfort- even faster. Just be careful not to overdo it with exercise. Overtraining and constant high intensity exercise can ironically be a source of chronic inflammation.

the immune System

The immune system is the source of all inflammation because inflammation is an immune response. When autoimmunity occurs, it means that your immune system attacks your body using inflammation as its primary weapon.

Autoimmunity can trigger chronic inflammation in every part of your body. Sometimes it’s very noticeable (ouch!) and sometimes it’s completely hidden.

Regulating your immune system can rebalance your inflammatory response and stop hidden inflammation before it starts. When it comes to optimizing the body's natural immune system function, vitamins B, C, D, and zinc are heavy hitters.

7 Tips to Combating Chronic Inflammation with Lifestyle Changes

Subtle causes of chronic inflammation are often directly related to our lifestyle choices. These include obesity, poor diet, smoking, alcohol consumption, sleep deprivation and physical inactivity.

While there is no guaranteed program you can adopt today to ensure a life free from chronic inflammation, there are some lifestyle choices that you can select to reduce the onset of an inflammatory response.

1. Select Anti-Inflammatory Foods

Your digestive system is home to different bacteria that can either encourage or defeat the onset of inflammation. The foods we ingest dictate which bacteria dominates. It’s important to keep in mind the types of foods that can trigger or worsen inflammation, while incorporating foods that do the opposite.

The standard “Western diet” is often linked to chronic inflammation, which can trigger gut-barrier dysfunction. If the gut barrier is compromised, substances that don't belong in your body can enter the bloodstream and encourage an inflammatory response [9]. This diet typically consists of fried foods, sugar, refined carbohydrates and high amounts of animal protein. On the other hand, this diet often lacks fiber, fruits and vegetables.

What to avoid:

• Processed foods

• Sugary beverages

• Processed meat

• Refined carbohydrates

• Omega-6 oils (safflower, corn, soybean)

• Trans fats

• Excessive alcohol

While there is no single definition of an anti-inflammatory diet, there are definitely some foods you can reach for over others to lead you in the right direction. Anti-inflammatory diets are rich in Vitamins C and E, antioxidants, fiber, flavonoids, magnesium, carotenoids, zinc, probiotics and omega 3, polyunsaturated and monounsaturated fatty acids!

What to incorporate:

• Whole grains

• Omega-3 fats

• Healthy oils (olive oil, flaxseed oil, walnut oil)

• Colorful fruits and vegetables

• Nuts and seeds

• Legumes

• Herbs and spices (turmeric, ginger, garlic, oregano)

• Green tea

• Lean protein sources like chicken, fish, and lean cuts of beef and pork

Anti-Inflammatory Food List

Fruits

Apples

Bananas

Blackberries

Blueberries

Cherries

Grapes

Kiwi

Lemons

Limes

Mandarins

Nectarines

Oranges

Peaches

Pears

Pineapple

Plums

Raspberries

Strawberries

vegetables

Asparagus

Avocado

Beets

Bell peppers

Bok choy

Broccoli

Brussel sprouts

Cabbage

Carrots

Cauliflower

Celery

Collard greens

Cucumber

Garlic

Kale

Mushrooms

Onions

Radishes

Spinach

Swiss chard

Tomatoes

Watercress

Legumes

• Alfalfa sprouts

• Black beans

• Chickpeas

• Green beans

• Kidney beans

• Lentils

• Navy beans

• Peas

• Pinto beans

• Black-eyed peas

• Peanuts

• Lima beans

Nuts & Seeds

Almonds

Brazil nuts

Chia seeds

Flax seeds

Hazelnuts

Hemp seeds

Pecans

Pistachios

Pumpkin seeds

Sesame seeds

Walnuts

Whole Grains

Barley

Brown rice

Buckwheat

Bulgur

Couscous

Farro

Millet

Oats

Quinoa

Teff

Meat

• Grass-Fed Beef

• Elk

• Lamb

• Venison

• Chicken

• Duck

• Goose

• Turkey

Wild-Caught Fish

Anchovies

Mackerel

Salmon

Sardines

Tuna

Beverages

Bone broth

Coconut water

Coffee

Green tea

Herbal tea

Kefir

Kombucha

Water

Herbs & Spices

• Black pepper

• Cayenne pepper

• Chili pepper

• Cinnamon

• Clove

• Coriander

• Dill

• Frankincense

• Ginger

• Oregano

• Parsley

• Rosemary

• Turmeric

Miscellaneous

• Apple cider

vinegar

• Avocado oil

• Coconut oil

• Dark chocolate

• Extra-virgin

olive oil

Anti-Inflammatory Recipes for All-Day Support

Now, we know how difficult it can be to think of fun and delicious ways to incorporate some of these foods into your diet. While not all of us can be the Gordon Ramsey’s of our kitchen, adding some easy anti-inflammatory recipes to your routine is a great way to kickstart your health. We’ve gathered some of our favorite recipes that truly pack a punch, not just in flavor, but in easing chronic inflammation throughout the whole body!

Breakfast

Coconut-Blueberry Green

Smoothie

Serves: 1

Total Time: 5 minutes

Ingredients

¾ cup frozen blueberries

¾ cup lightly packed baby spinach

1 cup unsweetened coconut milk beverage

½ cup low-fat plain Greek yogurt

1 tablespoon chia or hemp seeds

1 tablespoon maple syrup or agave nectar (optional)

Directions

Combine ingredients in a blender

Process until smooth, scraping down the sides once or twice.

Enjoy!

Quinoa Banana Oat Pancakes

Serves: 2-4

Total Time: 15 minutes

Ingredients

½ cup cooked quinoa

2 ripe bananas, mashed

2 tablespoons coconut oil, melted

2 tablespoons coconut sugar

1 tablespoon lemon juice

2 pastured eggs, well beaten

1 cup oat flour

½ teaspoon baking soda

½ teaspoon sea salt

½ teaspoon cinnamon

¼ teaspoon nutmeg

½ cup coconut milk

½ cup chopped walnuts

1.

Directions

2.

3.

Put all ingredients in a large bowl and stir gently. (Do not overstir or mixture will be tough.) Place a large pan over medium heat and add in coconut oil. Add 1/4 cup of the batter to the pan.

4.

Cook pancakes for about 3 minutes on the first side and about 1 minute on the other side (or until cooked through).

Bone Broth Protein Veggie Frittata

Directions

Serves: 6-8

Total Time: 30 minutes

Ingredients

1 cup bone broth

½ teaspoon sea salt

½ red onion, diced

1 cup small broccoli florets

1 cup sliced mushrooms

½ red pepper, diced

8 eggs

1 tablespoon minced fresh

basil

¼ teaspoon crushed red pepper or chipotle flakes (optional)

1.

In a large, all-metal saute pan over medium-high heat, heat the bone broth and sea salt to a simmer.

2.

3.

4. 5. 6. 7.

Add veggies and simmer for 8 minutes, uncovered. Reduce heat to low. Turn oven to low broil.

In a medium bowl, whisk eggs, basil and optional pepper flakes together thoroughly.

Add egg mixture to the pan and stir to combine.

Cover and cook on the stovetop for 10 to 15 minutes. Broil, still covered, for 3 to 7 minutes, watching carefully, until eggs are set.

Keto-Friendly Chocolate Granola

Serves: 10-12

Total Time: 90 minutes

Ingredients

Dry Ingredients:

¾ cup raw macadamia nuts

¾ cup raw walnuts

½ cup unsweetened shredded coconut

2 tablespoons hemp seeds

2 tablespoons chia seeds

2 tablespoons dutch-processed cocoa powder

1 scoop chocolate collagen powder (multi-source blend is best)

3 tablespoons monk fruit sweetener

¼ cup coconut flour

¾ teaspoon ground cinnamon pinch sea salt

¾ cup stevia-sweetened chocolate chips

Wet Ingredients:

2 large room temperature eggs

6 tablespoons butter, melted (or substitute melted coconut oil)

1 teaspoon vanilla extract

Directions

1.

Preheat oven to 275°F and line a baking sheet with nonstick parchment paper.

Roughly chop macadamia nuts and walnuts and add them to a large mixing bowl, along with all remaining dry ingredients. Stir to evenly incorporate. Crack eggs into a smaller mixing bowl and check for shells.

Add melted butter and vanilla and stir until creamy. Add wet ingredients to dry and stir until it forms a sticky “batter.”

Add to your lined baking sheet and form it into a ball, then top with another piece of parchment.

Use your hands or a rolling pin (recommended) to spread batter into an even layer approximately ½-inch thick. Bake for 50 minutes, and as soon as it comes out, sprinkle evenly with chocolate chips/chunks.

Lunch

Spaghetti Squash with Feta & Sun-Dried Tomatoes

Serves: 2-4

Total Time: 25 minutes

Ingredients

1 spaghetti squash

10 basil leaves, shredded

1 cup sun-dried tomatoes, chopped

4 ounces feta, crumbled

Dressing

Directions

Preheat oven to 400° F. Line a baking sheet with parchment paper and set aside. Cut spaghetti squash in half lengthwise and place face down on the baking sheet.

Roast the squash for 20 minutes or until the flesh is easily pierced with a fork.

Scrape out spaghetti squash into a large bowl.

2 tablespoons olive oil

2 tablespoons balsamic vinegar

Sea salt and pepper, to taste

Top spaghetti squash with basil, sun-dried tomatoes and sheep’s feta.

Whisk together olive oil, balsamic vinegar, sea salt and pepper and pour over spaghetti squash mixture.

Toss spaghetti salad mixture and serve while warm.

Zesty Turkey Salad with Beans & Walnuts

Serves: 6-8

Total Time: 10 minutes

Ingredients

2 cups pulled cooked turkey

15 ounces cooked cannellini or red kidney beans

¾ cup chopped raw walnuts

½ cup chopped fresh parsley

¼ cup chopped green scallion tops

1½ tablespoons oregano

1 teaspoon tarragon

Zest of 1–2 medium lemons

Juice of 1 medium lemon, about 6 tablespoons

3–4 tablespoons extra virgin olive oil

1 teaspoon fresh cracked black pepper

½ teaspoon salt

Directions 1. 2.

In a medium bowl, fold all of the ingredients together thoroughly.

Enjoy immediately or refrigerate for later use (flavors will be even better after a day).

Pecan Pesto Salmon

Serves: 2

Total Time: 25 Minutes

Ingredients

2 wild-caught Alaskan salmon filets

1½ cups fresh basil

¾ cup pecans

¼ cup pecorino cheese, shredded

¼ cup olive oil

2-4 garlic cloves

Sea salt and black pepper to taste

Directions

1. 2. 3. 4. 5.

Preheat oven to 400°F. Place salmon in a pan and season lightly with sea salt and pepper.

Bake for 20-22 minutes or until fish flakes easily with a fork.

Blend the remaining ingredients in a food processor until the mixture becomes incorporated but slightly chunky. Serve blended pesto mixture drizzled over the salmon.

Soba Noodles with Turmeric Thai Sauce

Serves: 4-6

Total Time: 20 minutes

Ingredients

1 package buckwheat soba noodles

1 cup carrots, shredded

1 cup red bell pepper, thinly sliced

1 cup green bell pepper, thinly sliced

½ cup red cabbage, thinly sliced

½ cup green onions, chopped

1 cucumber, chopped

⅓ cup cilantro

Dressing

2 tablespoons coconut aminos

1 teaspoon maple syrup

1 teaspoon sesame oil

1 tablespoon nut butter of choice

2 tablespoons hot water

½ teaspoon ground ginger

½ teaspoon ground turmeric

½ teaspoon garlic powder

1 teaspoon black pepper

Directions

1.

2. 3.

4.

5.

Make the dressing and set aside. Cook buckwheat soba noodles according to package directions and set aside. Place the soba noodles in a bowl and add the chopped vegetables. Add in the dressing and mix well. Serve topped with sliced green onions.

Kale Caesar Salad with Salmon

Serves: 2

Total Time: 15 minutes

Ingredients

3 cups baby kale

3 cups romaine hearts, chopped

1½ green apple, thinly sliced

1 watermelon radish, thinly sliced

6–8 ounces wild-caught salmon, cooked

½ cup raw manchego cheese, thinly sliced

3 tablespoons green onions, chopped

⅛ teaspoon sea salt ⅛ teaspoon pepper

Cashew Dressing

1 cup raw cashews, soaked at least 3 hours or overnight and rinsed very well

2 teaspoons mellow white miso paste

2 teaspoons Dijon mustard

1 teaspoon Worcestershire sauce

1 clove garlic

Zest of 1 lemon

Lemon juice to taste, 1–2 tablespoons

Salt and fresh cracked pepper to taste

Water to blend

Directions

Dressing

1.Place all ingredients in a high-powered blender and blend well, adding only enough water to facilitate blending.

2.Set the dressing set aside.

Salad

In a large mixing bowl, add the kale and romaine. Add in the sliced apple and watermelon radish. Pour in the dressing and, using your hands, mix until well-combined.

Transfer the salad mixture to a large salad bowl and add in the salmon, manchego cheese and green onions. Sprinkle with salt and pepper. Store any unused dressing in a sealed container in the refrigerator for up to 5 days.

1.

2. 3.

4.

Dinner

5-Minute Walnut Tacos

Serves: 4-5

Total Time: 5 minutes

Ingredients

3 cups raw walnuts

2 tablespoons coconut aminos

1½ teaspoons ground cumin

1 teaspoon garlic powder

¾ teaspoon coriander

½ teaspoon chili powder

Pinch of cayenne pepper

Bibb or romaine lettuce

Directions

In a food processor, combine all ingredients except lettuce and pulse until a crumbly texture is achieved.

Scoop mixture onto lettuce.

Serve with guacamole and salsa. (optional)

One-Pot Lemon Broccoli Pasta with Parmesan

Serves: 4

Total Time: 20 minutes

Ingredients

2 tablespoons extra virgin olive oil

1 medium shallot, minced

2 cloves of garlic, minced

8 ounces whole wheat rotini or farfalle pasta

1 ¾ cups water

1 ½ cups low-sodium vegetable broth or chicken broth

1 tablespoon lemon zest

½ teaspoon salt

½ teaspoon ground pepper

1 (10 ounce) package frozen broccoli florets, thawed and coarsely chopped

⅓ cup grated parmesan cheese

4 teaspoons lemon juice, to taste

Directions

Heat oil in a large saucepan over medium heat. Add shallot and cook, stirring until softened, about 2 minutes.

Add garlic, stirring until fragrant, about 30 seconds. Add pasta, water, broth, lemon zest, salt and pepper. Cover and bring to a boil.

Uncover and reduce heat to medium-high, stirring frequently, for 10 minutes.

Add broccoli and stir until heated through, 2-3 minutes. Remove from heat and stir in parmesan and lemon juice. Serve.

Sheet-Pan Chicken Fajita Bowls

Serves: 4

Total Time: 40 minutes

Ingredients

2 teaspoons chili powder

2 teaspoons ground cumin

¾ teaspoon salt, divided

½ teaspoon garlic powder

½ teaspoon smoked paprika

¼ teaspoon ground pepper

2 tablespoons olive oil, divided

1 ¼ pounds chicken tenders

1 medium yellow onion, sliced

1 medium red bell pepper, sliced

1 medium green bell pepper, sliced

4 cups chopped stemmed kale

1 (15 ounce) can no-salt-added black beans, rinsed

¼ cup low-fat plain Greek yogurt

1 tablespoon lime juice

2 teaspoons water

Directions 1.

Place a large rimmed baking sheet in the oven and preheat to 425°F. Combine chili powder, cumin, ½ tsp salt, garlic powder, paprika, and ground pepper in a large bowl.

2.

Transfer 1 tsp of the spice mixture into a medium bowl and set aside.

Whisk 1 tbsp of olive oil into the remaining spice mixture in the large bowl.

Add chicken, onion, and red and green bell peppers. Toss to coat.

Remove the pan from the oven and lightly coat with cooking spray.

Spread the chicken mixture in an even layer on the pan. Roast for 15 minutes

Meanwhile, combine kale and black beans with the remaining ¼ tsp of salt and 1 tbsp olive oil in a large bowl. Toss to coat.

Remove the pan from the oven. Stir the chicken and vegetables. Spread kale and beans evenly over the top. Roast until the chicken is cooked through and the vegetables are tender, about 5-7 minutes. Meanwhile, add yogurt, lime juice, and water to the reserved spice mixture. Stir to combine.

Snacks

inflammation-Fighting Energy Balls

Serves: 12

Total Time: 10 minutes

Ingredients

¼ cup cacao nibs

¼ cup shredded coconut

¼ cup almond flour

1 tablespoon coconut oil, melted and then cooled

8–10 Medjool dates, pitted

½ cup sunflower butter

¼ cup hemp seeds

½ teaspoon Himalayan pink salt

1 teaspoon cinnamon

Directions

1.

2.

3.

4.

Place the cacao nibs and shredded coconut into a food processor and pulse until well-combined.

Place the remaining ingredients into the food processor and blend until well-combined.

Roll the mixture into 12 balls (approximately 1 inch in diameter).

Roll the balls individually in cacao nibs, shredded coconut or hemp seeds and place on a baking sheet lined with parchment paper.

5.

Cover and chill for an hour or freeze for up to 2½ weeks.

Watermelon Pizza

Serves: 2-3

Total Time: 10 minutes

Ingredients

1 watermelon

Coconut yogurt

3 kiwi, chopped

1 mango, chopped

1 pineapple, chopped

1 package strawberries, blueberries, raspberries all sliced

10 cherries, pitted and sliced

Top with raw honey and mint leaves

Directions

1. 2. 3. 4.

First, place the watermelon horizontally and cut into circular slices.

Next, take each round watermelon slice and cut it into 4 more pieces, to create 4 “slices.”

Top with yogurt, fresh fruit and mint.

Drizzle with raw honey.

Roasted Cauliflower Hummus

Directions

Serves 6:

Total Time: 1 hour

Ingredients

1 medium-sized cauliflower

½ cup tahini

1 tablespoon avocado oil

2 large cloves garlic

⅓ cup lemon juice

4 scoops collagen

1 teaspoon salt

½ teaspoon black pepper

¼ cup chopped parsley

3 tablespoons olive oil

Preheat oven to 425°F and line baking sheet with parchment paper. Remove the florets from the cauliflower, toss in a small amount of avocado oil and roast for 15 minutes. Add the roasted cauliflower to a food processor with tahini, olive oil, garlic, collagen powder, lemon juice, salt and pepper. Puree until smooth.

Pour hummus into an airtight container and place in the refrigerator until cold.

Serve in a bowl and top with parsley and olive oil.

2. Get Consistent Exercise

Most major health organizations highly recommend all individuals to get a minimum of 150 minutes of aerobic exercise (brisk walking, swimming, running or cycling) in addition to two or three strength training sessions per week.

Even if you can’t do the recommended amount, remember some is better than none! In addition to helping avoid any excess weight gain, exercise produces anti-inflammatory cellular responses.

4 Exercises You Can Do From Home To Reduce Inflammation

If you’re struggling with chronic inflammation, a little bit of movement might just be what you need to start feeling better! That’s right, moderate exercise has been shown to lower the body’s inflammatory response. And the best news is that many of these anti-inflammatory exercises can be done anywhere, even from the comfort of your own home! The key is to get moving!

Here are four simple ways to exercise at home to help reduce inflammation.

Walking

The simple act of going for a walk around your neighborhood is a really easy way to add some exercise into your daily routine. Even a 20minute walk can lower the body’s inflammatory response. And not only that, but walking will help keep your joints lubricated and comfortable, while strengthening the muscles that support them. This will reduce joint pain from the wear and tear that comes with the process of aging.

Bike Ride

Riding a bike may bring back some nostalgic feelings from your childhood. But going for a ride can also help ease your inflammation… and you don't have to go to a high-intensity spin class to enjoy the benefits. Whether you decide to get outside and ride or you choose a stationary bike, cycling for 30 minutes of moderate intensity will help alleviate inflammation. And it’s a great choice for those of you with joint pain and arthritis, as it is a fanfavorite low-impact workout.

Yoga

Yoga has long been recognized as meditation in motion. Combining deep breathing exercises with gentle movements, this form of exercise can help lower blood pressure, ease anxiety, and reduce inflammation throughout the entire body. And the best part about yoga, is that it can be done almost anywhere! While many people attend classes at a local yoga studio, online classes and videos are easily accessible - which means you can do it in your living room no problem.

Bodyweight Exercises

Resistance training can slow down the inflammatory response, especially for older adults. And bodyweight exercises at home are some of the easiest ways to build your strength without putting additional stress on the joints by loading them with weight. Some of these exercises include basic squats, pushups, bridges and planks. With all exercise, the key is to adjust the intensity relative to your ability. Try to reach moderate intensity for the majority of your exercise, but make sure you don’t push yourself too hard!

3. Manage Your Weight

Excess weight has long been linked to inflammation as fat tissues produce a variety of pro-inflammatory chemicals. Some helpful tips to maintain a healthy weight include:

• Consistent exercise

• Proper portion sizing

• Keeping a food diary

• Increasing daily intake of vegetables

• Cooking from home

• Minimize highly processed foods

• Eliminate sugary drinks

4. Practice Healthy Sleep Habits

According to Harvard Medical School, about 70 million Americans suffer from chronic sleep issues. Inadequate sleep is considered anything less than 7 hours of uninterrupted sleep per night. Between stressors brought on by work and modern dependency on blue-light devices, the average person consistently gets less sleep than they should. When unhealthy sleep habits develop, proper immune functions become compromised and the body will experience a rise in proinflammatory substances. Some healthy sleep tips include sticking to a consistent sleep schedule, avoiding electronic devices at least 30 minutes before bedtime, and keeping your room quiet, cold and dark.

5. Say No to Tobacco

We’ve all heard time and time again that smoking has a negative impact on overall health. Tobacco smoke has been linked to various types of cancers and diseases. It not only significantly increases your risk of developing one of these major health concerns by promoting inflammation throughout the body, it will worsen any existing chronic inflammatory diseases. Within just a few weeks of quitting smoking, a person will experience a dramatic decrease in inflammation.

6. Reduce Alcohol Consumption

While it is true that minor alcohol consumption, specifically a daily glass of wine, has shown to reduce levels of inflammation, excess consumption will have the opposite effect. Too much alcohol on a consistent basis influences the immune system to produce pro-inflammatory substances.

7. Relieve Stress

When we experience high levels of stress, our body naturally switches to “fight or flight” mode. Psychological, emotional and physical stress boosts the release of pro-inflammatory substances within the body. Consistent cycles of stress and the resulting inflammatory response that occurs will habituate within the body and become more sensitive.

This means while stress may reduce overtime, the intensity of the body’s inflammatory response will remain the same. It’s important to incorporate relaxation techniques and activities into your daily routine to lower levels of stress. Meditation and yoga have long been praised as effective ways to reduce stress.

Are Anti-Inflammatory Drugs the Right Course of Action?

The first thing most people often do is reach for some form of anti-inflammatory drug (NSAID), such as ibuprofen, when they notice some sort of pain and inflammation.

Sold at most stores, these drugs may seem harmless, but sometimes their risks overpower their reward. NSAIDs were formulated to block the chemicals that increase the feeling of pain as well as help reduce swelling within the body. Unfortunately, they don’t just affect the targeted area, but the body as a whole.

For most people, the occasional NSAID is safe. The issues begin to arise in people who rely on these drugs over a long period of time, such as people with chronic pain and inflammation.

Common side effects may include damage to the gastrointestinal tract, such as your stomach, esophagus and small intestine. Consistent use may also increase risk of high blood pressure, kidney damage, heart attacks and stroke. In fact, all NSAID companies are required to have a warning label on their packaging discussing these risks.

While NSAIDs may be an efficient way to temporarily relieve pain, any long-term use will most likely cause more harm than good.

ANTI-INFLAMMATORY NUTRIENTS

As previously mentioned, the foods that you incorporate into your diet play an important role in controlling inflammation within your body. In addition to the foods highlighted above, there are also some nutrients that have been recognized as some of the top substances that can boost your body’s natural antiinflammatory responses.

Omega-3

High levels of omega-3 are typically found in cold-water fish, such as tuna or salmon. It has been shown to help reduce inflammation that is currently active within the body. It has also been studied for its support against heart attacks, strokes, gastrointestinal disorders and inflammatory bowel disease.

Quercetin

Quercetin is a yellow compound that is found in many plants and foods such as parsley, green tea, apples, and berries. It has been shown to have many anti-inflammatory and antihistamine benefits that may help reduce swelling, control blood sugar and support cardiovascular health.

Curcumin is the active ingredient in turmeric root. In the past 25 years alone, three have been over 3,000 medical studies conducted on the efficacy of curcumin and its many healing properties. Not only does it contain anti-inflammatory and antioxidant properties, it has also been researched as a potential antibacterial and antiviral.

MSM

MSM is an abbreviation for methylsulfonylmethane. It is a chemical that is found in both plants and animals, and has been shown to be a powerful anti-inflammatory ingredient. The antiinflammatory properties of MSM have long been recorded by scientific research.

MCT Oil

MCT (medium-chain triglycerides) oil, typically sourced from coconuts, is a type of fatty acid that offers many health benefits. It has been shown to ease inflammatory responses through substances secreted by cells called cytokines. MCT oil boosts the number of anti-inflammatory cytokines while lowering the amount of pro-inflammatory cytokines.

Chondroitin

Chondroitin Sulfate can help reduce joint swelling and effusion by prompting an anti-inflammatory effect within cartilage and connective tissue of the joints.

CoQ10

Coenzyme Q10 has both antioxidant and anti-inflammatory properties. This enzyme is virtually in every cell within the body and aids in immune responses, energy production, growth and cell maintenance. Unfortunately, production naturally declines with age, just when our bodies need our cells to defend us most. This means older adults and those looking to age gracefully may wish to supplement it

Why Your Body May Have Problems

Absorbing Nutrients From Food

Nutrients in certain foods are not always easily digested. This is primarily due to the presence of compounds that block the absorption of essential nutrients (proteins, vitamins and minerals) within the digestive system. Properly referred to as “anti-nutrients,” these compounds are mostly found in plantbased foods, such as grains, seeds, nuts, leafy greens and legumes.

For example, oxalates are antinutrients commonly found in leafy green, nuts and seeds. This compound has a tendency to bind to the nutrient calcium, which inhibits the body’s ability to properly absorb it.

Another big reason people have difficulty properly absorbing nutrients from food can be directly related to age. Throughout the aging process, the body will lose its efficiency to properly absorb nutrients as well as it used to. The digestive process will begin to slow as the body produces less and less stomach acid required to absorb an adequate amount of nutrients. This is why vitamin deficiencies are seen at higher rates among senior individuals.

Nutritional supplements have been shown to combat deficiencies and boost the intake of nutrients that offer preventative benefits, such as reducing the risk of chronic inflammation, well beyond those of a standard diet.

While vitamins are a great way to restore healthy levels of vital nutrients to the body, not all are created equal.

The bioavailability, or absorption rate, of a nutrient is highly dependent on both its form and rate at which it is absorbed.

Keep in mind, supplements have to pass through the entire digestive system before the body can absorb the nutrients they contain.

Once a vitamin is ingested and broken down in the stomach, it travels to the small intestine to be absorbed.

For decades, vitamins have been manufactured and sold in pill and powder form.

For these pills and powders to be efficiently absorbed, they must fully dissolve before they are sent to the small intestine.

Binders and fillers that are added to most of these formulas generally make it difficult for your stomach to break them down.

Whatever isn’t properly broken down and absorbed by the body is excreted through body wastes.

Introducing Liposomes and Nano-Nutrients

As previously mentioned, the bioavailability of a supplement is highly dependent on both the form and speed at which it can be absorbed by the body.

Researchers have been studying liposomes and nano-nutrients since the mid-1900s. Both have been shown to improve the bioavailability of both medicines and supplements.

Liposomes are currently being utilized in all kinds of places, and are showing promising results in a number of studies.

They have become the preferred method of delivery for many medicines that are considered to be unstable or easily broken down by the stomach.

Liposomes are experts at behaving in a way that your body recognizes because they are composed of the same substance as our body's own cells. This allows them to be absorbed more effectively because your body recognizes them as cells, rather than an outside substance to be broken down and eliminated (like your morning smoothie or that tasty burger you had last night). This ability allows the nutrients wrapped inside to travel safely and ultimately absorb better. In other words, they help to optimize bioavailability.

Where our process really sets us apart from all the other liposomal products is our ability to achieve a microscopic size (also known as nanosized) for each single nutrient. This size allows for our trusty liposomes to travel as light as possible throughout your body, while maintaining the nutrients in their best form.

With the continued and promising research that is being conducted, the utilization of both liposomes and nanonutrients in supplements has proven to be well on their way to becoming one of the best ways to administer a variety of nutrients and medicines.

References

1. https://www.mdpi.com/1422-0067/18/12/2633

2. https://www.sciencedirect.com/science/article/pii/ S2095809918309500

3.https://www.jci.org/articles/view/30587

4.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6790068/

5.https://www.advbiores.net/article.asp? issn=2277-9175;year=2018;volume=7;issue=1;spage=38;e page=38;aulast=Rahmani

6.https://link.springer.com/article/10.1007/ s10620-006-9462-0

7.https://joe.bioscientifica.com/view/journals/ joe/184/3/1840455.xml

8.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3921055/

9.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5532387/

These statements have not been evaluated by the FDA. The products sold on this website are not intended to diagnose, treat, cure, or prevent any disease. The information provided by this website is not a substitute for medical advice.

We hope you enjoyed this Ebook!

With this information we have provided and the understanding you have gained, we hope you can begin today to take the right steps to fight ongoing sources ofinflammation, and live a longer and healthier life!