The Reishi Mushroom

The Reishi Mushroom

Ganoderma Lucidum

What the heck is a Reishi Mushroom? You've probably heard of other types of mushrooms such as shitake, oyster, and portobello but not the Reishi Mushroom. Mushrooms have long been used for culinary purposes but did you know that there is a type of fungus known for its healing properties? Yup - it's true and it's called Reishi. And what makes Reishi worth talking about?

The Reishi is a small, shelf-like fungus found in decayed tree stumps and logs. It's corky and flat with a red or black shiny cap. Sound or look appetizing? Not really, huh? Thankfully, you don't have to go searching for it. Thanks to advances in American biotechnology, it is now possible to laboratory-grow Reishi keeping it 100% Certified Organic and free from pesticides, herbicides, or any other contaminants. Best of all, there are no known side effects.

Ganoderma Lucidum (an herb), also called Reishi or Lingzhi (Chinese name meaning spiritual potency) is the oldest mushroom known to have been used medicinally. It has been cultivated on plantations and grown wild in Asia for over 4,000 years. Ganoderma Lucidum contains more than 200 active elements and is regarded as the "Miracle King of Herbs", the "Elixir of Life" and the "Mushroom of Immortality" because it is packed with powerful antioxidants and offers multiple health benefits. It is even considered superior to Ginseng. Ganoderma Lucidum rids the body of toxins which increase the body's ability to ward off any sickness or infection.

So, what's in this Ganoderma Lucidum stuff that makes it healthy and something we should include in our daily supplement intake? Ganoderma Lucidum is primarily composed of five elements:

Polysaccharides - They are the complex carbohydrates (poly=many saccharide=sugar)

Adenosine - Major molecular component of Adenosine Triphosphate – the universal energy currency of metabolism

Triterpenes - Phyto-nutrient – plant substance, a super oxidizer)

Organic Germanium - Found in plant based foods

Ganoderans Essence  - A group of triterpenes (Phyto-nutrients) w/skin healing properties

This is powerful group of elements has a wide variety of curative and restorative powers.  Here’s a list of some of the health benefits of  Ganoderma Lucidum …trust us, there’s lots more!

        1)       Strengthens immune system  (Polysaccharides)

        2)       Balances blood sugar level; improves pancreatic functions (Polysaccharides)

        3)       Reduces cholesterol and body fat; balances metabolic rate (Adenosine)

        4)       Helps to unclog arteries plugged with fatty deposits (Adenosine)

        5)       Improves digestive system; Improves liver functions (Triterpenes)

        6)       Inhibits allergies, relieves sinus congestion and helps with respiratory problems (Triterpenes)

        7)       Improves sleep (Triterpenes)

        8)       Reduces fatigue and increases vitality (Organic Germanium)

        9)       Anti-cancer agent (Organic Germanium)

       10)     Contains antioxidants that control or inhibit damaging free radicals (Organic Germanium)

       11)     Boosts all the body’s functions (Ganoderans Essence)

       12)     Beautifies skin and supports youthfulness (Ganoderans Essence)

One final interesting and very important effect the herb has is balancing the pH level in the body. The pH (potential of hydrogen) level in the body is measured by the ratio of acidic-alkaline on a scale of 0 to 14 (O being most acidic and 14 being alkaline or base). Ideally, the body should be in a neutral state, but leaning toward an alkaline state, a little above a value of 7. Too much acid in our system causes the body to become chemically unbalanced which has negatives effects on our health. Ganoderma is highly alkaline and helps the body maintain or improve its overall general well being.

Isn't it time you included this "super herb" in your daily supplement intake? We think so! 4x Nutrition has made it available for you in a capsule form (ask for Jarrow Mushroom Optimizer) or you can enjoy it in a non-acidic cup of Organo Gold coffee that has only 9mg of caffeine. Either one of these will give you the daily recommended amounts of Ganoderma Lucidum (about 400-600mg a day) so that you can enjoy all its healthy benefits. If you toss and turn every night, if you want to improve your skin’s appearance, if you want to boost energy and just plain feel good again then Ganoderma Lucidum is for you.

As always, consult your physician before adding any new supplement to your daily nutrition plan. We're here to help. If you have any further questions about Ganoderma Lucidum, please don't hesitate to ask your Certified Sports Nutritionist at 4x Nutrition Center.

Yours in health,

Missy Taylor, Certified Sports Nutritionist (Ganoderma Lucidum enthusiast – I love what’s it done for me!)

Having Trouble remembering?? Maybe its time for some Phosphatidylcholine..

As the title suggest today I'm going to be discussing  Phosphatidylcholine and all of the functions it can help improve. 

So the big question first. What on earth is it?!  Phosphatidylcholine, or PC for short, comes from lecithin. 

I know, I know another crazy word, it's going to get better just stay with me.

 Lecithin is an oily substance belonging to a group of nutrients known as phospholipids, which are water-soluble compounds composed of fatty acids, phosphorus, and nitrogen. The fatty acid portion of lecithin consists of linoleic acid or a combination of linoleic and linolenic acids, both of which are essential in the human diet. The phosphorus portion of lecithin is in the form of phosphatidylcholine (PC), and the terms "lecithin" and "phosphatidylcholine" are used interchangeably in medical literature. PC is generally considered to be the most beneficial compound found in lecithin because it is a rich source of choline, a member of the B-vitamin complex involved in many vital biological functions.

 Dietary sources of choline are found primarily in the form of phosphatidylcholine from lecithin. Good sources of lecithin include liver, red meat, whole grains, legumes, and egg yolks (in fact, the term "lecithin" is derived from the Greek word for egg yolk, lekithos). Free choline (without the phosphatidyl group) is found in whole grains, liver, soy, and in some vegetables (especially cauliflower and cabbage). Supplemental sources of PC labeled as "lecithin" usually contain 10-20 percent PC. More concentrated supplements (containing about 35 percent PC) are usually labeled as "phosphatidylcholine", like our Jarrow Formulas Mega PC-35. Other supplemental forms of choline include choline salts such as choline bitartrate, citrate, or chloride.

 PC serves plenty of uses, Choline is a crucial component of acetylcholine, a neurotransmitter essential for normal brain function. Phosphatidylcholine is a key structural component of cellular membranes and also plays an important role in the transport of fats throughout the bloodstream. As a constituent of bile, PC helps prevent fatty buildup in the liver and maintain gallbladder function. Some other uses for PC include; preventing gallstones,treating hepatitis, eczema, gallbladder disease, circulation problems, high cholesterol, and premenstrual syndrome (PMS); for improving the effectiveness of kidney dialysis; for boosting the immune system; and for preventing aging.and assists with cardiovascular health.

Come check out Jarrow Formulas Mega PC-35 and take your healthy living to the next level.

Till next time,

Mikie

Eat Your Testosterone – What?!

I get asked frequently about testosterone therapy and testosterone in general.  Many customers are surprised when I start the discussion with a quiz about their diets.  Foods rich in certain nutrients will help you raise your natural testosterone levels.  Also, eliminating antagonists to testosterone production will help.  I am not a doctor, so as always for the truest test you should you’re your testosterone levels checked by your doctor at your next regular appointment to get the facts specific to you.  Here are some tips:


Foods that Boost Testosterone

Food that increases testosterone is not just for men, by the way, since women also naturally produce some testosterone in their bodies and it plays a vital roles for them as well, not the least of which is keeping a healthy libido.

The general rule to keep in mind is that you want to focus on foods that contain more protein and fats.  Generally, carbs aren’t the answer, except that there are a few carb sources that are phyto-sterols which many believe also help increase your natural testosterone levels.

Despite what common wisdom claims, eatings fats doesn't make you fat, as long as they are natural fats, and not trans-fats. In fact, natural fats help keep you lean. Our bodies were evolved to metabolize natural fats readily.  And together with rich protein sources, natural fats also help your body manufacture more testosterone hormone.

Having given you the general rule to follow in selecting foods, good specific choices for foods that increase testosterone would include:

Beef -- Yep, enjoy that juicy steak.  Try to keep your beef intake slanted towards actual cuts of meats (strip, flank, roast, filet) and no too much chopped meat like hamburger as there is less control of the amount of and type of fat in those blends.

Chicken and Eggs -- Both are great sources of protein. And make sure you don't throw out the egg yolks as many folks do. 
The yolks are loaded with important vitamins like B1 and B2 and nutrients like lutein which maintain healthy eyes. But, they are also a good source for cholesterol, which -- believe it or not -- testosterone is produced from. 

And by the way, moderate consumption of egg yolks will not appreciably raise your cholesterol levels either. In fact, almost 90% of your body's cholesterol is manufactured by your liver, not from the foods you eat.

Seafood -- Especially Oysters. Seafood is high in protein, contains basically no carbs, and oysters in particular are loaded with the mineral zinc. Zinc has many functions in the body and just a couple of those are aiding in muscle manufacture and increased testosterone levels.  That’s why many people take ZMA (Zinc, Magnesium Aspartate) as a supplement (we have a great Max ZMA product).

Vegetables and Herbs to Boost Testosterone Hormone

Believe it or not, there are also solid non-meat sources that should top your list of the foods that boost testosterone.

Just a couple of these are broccoli and cabbage, and both for the same reason -- that is, because they contain something called Indole-3-carbinol.

Indole-3-carbinol, in simple terms, helps to reduce estrogen. Estogen is the hormone that females produce more of (just like men produce more testosterone). However, men also naturally produce some estrogen.

If you have too much estrogen, it can result in more fat and less muscle, which is all bad for testosterone production.

Garlic is a wonderful herb that contains a potent active ingredient called allicin that helps to increase testosterone. 

For a double whammy effect, slice fresh garlic thinly, then crisp lightly in a pan with a bit of butter or olive oil; finally, crack some eggs in the pan for garlic sunny side eggs. Delicious!

This is one of the editor's favorite food that increases testosterone, which he regularly eats for breakfast and helps keep his energy, vitality, and testosterone levels at peak levels.

Carbohydrates

There is some limited research that shows certain carbs help testosterone production.  Phyto-sterols contained in oatmeal and rice bran oil have been shown to be helpful to testosterone production.

Finally, an herb called Tribulus terrestris is something that elite athletes and bodybuilders use to boost their testosterone levels.


Tribulus terrestris is both a libido enhancer (and has been proven in multiple clinical trials in this regard) and has an ability to increase testosterone.

How does it work?  Well, our bodies contain something called luteinizing hormone. One of luteinizing hormone's functions is to command the production of testosterone in our bodies.  As we age, the level of luteinizing hormone gradually diminishes.  Tribulus terrestris helps by naturally boosting the levels of luteinizing hormone which, therefore, can help our bodies produce more of the testosterone hormone again.

4x Nutrition has numerous products with Tribulus in it, a few are Trib 650, Finaflex PCT, Pro Supps Halotropin and USP’s PRIME to name a few.

There are many other herbs and vitamins that many believe increase natural testosterone production so for more information you should come check out some of those natural anabolic optimizers at the store and talk to one of our Certified Fitness Nutrition Coaches to learn more.

Spine Health Supplements

4x Nutrition wants you to be prepared for your free Posture Assessment and Spinal Cord check. Dr. Gena Bofshever will be here on Saturday, July 21^st from 11am-2pm.

As most people are well aware, good nutrition and a balanced diet are important components of overall health. What may surprise people with back problems is that diet, nutrition and maintaining a healthy weight also play a major role in the back – including preventing many problems and healing from injuries. Eating a balanced diet that includes the right amount and variety of vitamins and nutrients will reduce back problems by nourishing bones, muscles, discs and other structures of the spine.

Here’s a partial list of supplement choices that can be directly beneficial for helping maintain a healthy spine which leads to good posture.

Vitamin A – An antioxidant that assists the immune system in fighting off diseases. It’s good for the back because it helps repair tissue and helps in the formation of bone. (Food sources: beef, chicken liver; dairy products like milk, butter, cheese and eggs; apricots, nectarines and cantaloupe; orange and green vegetables such as carrots, sweet potatoes and spinach)

Vitamin B12 – Necessary for healthy bone marrow and for the body – and the spine – to grow and function normally. (Food sources: meat products, such as liver, fish and red meat and poultry; dairy products like milk, eggs and cheese; and green leafy vegetables, such as spinach, kale and broccoli)

Vitamin C – Necessary for the development of collagen, which is an important part of the process that allows cells to be able to form into tissue. This is extremely important for healing problems caused by injured tendons, ligaments and vertebral discs, as well as for keeping bones and other tissues strong. (Food sources: strawberries, kiwi, oranges, grapefruit and tomatoes; broccoli, spinach, red and green peppers, sweet and white potatoes)

Vitamin D – Helps improve calcium absorption, which is important for the development of strong and healthy bones. Adequate calcium absorption is particularly important to help prevent development of osteoporosis, a disorder characterized by weak and brittle bones in the spine that can result in painful vertebral fractures. (Food sources: egg yolks, fish oils and most brands of fortified milk; can also be obtained by spending time in the sunlight)

Vitamin K – Needed for the bones to properly use calcium. The combination of vitamin K and calcium works to help bones throughout the body stay strong. (Food sources: liver, pork, spinach, kale, broccoli and dairy products)

Calcium – Essential for bone health and helps maintain the necessary level of bone mass throughout the lifespan and especially in old age. Calcium intake helps prevent the development of osteoporosis. (Food sources: yogurt, cheese, milk, spinach, broccoli, kale, peanuts, almonds, sesame seeds, black beans, salmon, sardines, corn tortillas and tofu)

Don’t get overwhelmed by all these supplements. No need to buy these supplements separately. 4x Nutrition has just the thing. The supplements needed for maintaining optimum spine health are contained in one product – ENVIE. It’s a complete multi-vitamin, mineral, amino, greens and antioxidant formula. ENVIE contains all-natural, organic ingredients. It also contains digestive enzymes to help improve nutrient absorption to over 90% which is double of what most vitamins deliver. ENVIE contains an equivalent of a full serving of fruits and vegetables. It tastes good too! A yummy wild berry powder that mixes easily with water and just one small scoop a day is all you need.

While you’re at 4x Nutrition getting your posture assessment and spinal check with Dr. Gena, why not pick up some ENVIE? Then you’ll be on your way to maintaining a healthy spine.

If you have further questions, please see one of the Certified Sports Nutritionist the next time you’re at 4x Nutrition. We’re happy to help any way we can.

Missy Taylor, Certified Sports Nutritionist

L-Leucine Earths Mightiest Amino

In our last blog post we talked about the internal working of how muscle grow. Now I'll turn you on to one of the most powerful aminos that will take your mild manner physic to superman levels.


First up the science of Leucine: L-Leucine is an essential amino acid, which simply means our bodies cannot produce it and we must get it from dietary sources. Leucine is the most abundant of the three branched chain amino acids (BCAAs) in muscles (the other two are isoleucine and valine). BCAAs make up a high proportion of the amino acids in muscle. They are unique because they are the only amino acids burned by muscles as fuel; thus, both blood 
and muscle levels of BCAAs decrease after exercise.


 Most people know that consuming protein induces an increase in muscle protein synthesis, which is why protein supplements are popular to consume after exercise. 

Now researchers are refining their knowledge on why protein stimulates anabolism (building up) in muscle. Scientists have shown it is the level of amino acids in the blood that directly boosts protein synthesis in muscles. In particular, the amino acid leucine is most highly related to protein synthesis.


Leucine directly activates a critical compound in muscle called the mTOR (mammalian target of rapamycin). It turns out mTOR is like a molecular switch that turns on the machinery that manufactures muscle proteins and leucine is one of the major activators of mTOR. So leucine not only provides the building blocks for protein synthesis, it also plays a critical role in up-regulating the process. Even when an overabundance of amino acids are available to provide the building materials for new muscle, adding extra leucine augments protein synthesis rates further. The bottom line is that adding additional leucine to your diet is an effective strategy to maximize muscle anabolism after resistance exercise.


But wait there's more! Leucine helps more then just the would be Superman, for those looking to burn fat and lean out L-Leucine can help you get a rocking hot body as well! A large number of studies have shown that high protein diets help spare muscle loss during dieting and weight loss. Researchers at the University of Illinois conducted studies that examined weight loss diets containing 10 grams of leucine per day and 125 grams total of protein per day with a minimum of 2.5 grams of leucine at each meal. In two separate studies, the groups consuming high leucine diets had greater weight loss, greater fat loss and better preservation of lean body mass!

Stop by today and let us show you some of our favorite Leucine containing products, like Amino Energy from ON or Modern BCAA by USP Labs. All have just the right amount of L-Leucine so you can reach your next body changing goal. 

Till next time,

Mikie  

How Do Muscles Grow??

So you've killed yourself in the gym and now your having your post workout recovery drink and you're thinking " Awesome my muscles are growing!" Then someone like me comes and says " Well....kinda but not really." Let me explain.


There is a specific science behind how your muscles actually grow and thanks to  Dr. Robert Libertine, a sports medicine specialist, I'm going to share the abridged version of his "The Science Of How Muscle's Grow" book with you.


Dr. Libertine says "Muscle growth comes about because of hypertrophy or hyperplasia."


Hypertrophy is an increase in the size of the muscle due to an increase in the size of the muscle fibers, while hyperplasia is an increase in the number of muscle fibers.


Hypertrophy comes in two forms, sarcomere hypertrophy, an increase in the size of the contractile portion of the muscle; and sarcoplasmic hypertrophy, an increase in the non-contractile portion of the muscle."

Sarcomere hypertrophy involves a smaller increase in the diameter of the muscle, but muscle density increases. Sarcoplasmic hypertrophy shows an increase in muscle diameter and a decrease in density. All hypertrophy will involve both processes; the ratio is dependent on training intensity and frequency.

When asked about the actual facts about how muscle are really repaired Dr. Libertine states,


"The process of muscle growth is not known for sure, but most theories are based on the idea that lifting breaks down the muscle, and growth results from over-compensating to protect the body from future stress. The human body breaks down and rebuilds all of the muscles every 15 to 30 days. Lifting speeds up the process due to an increased need for fuel. Rebuilding peaks 24 to 36 hours after training and continues at increased rates for as much as 72 hours."


Dr. Libertine later goes on to say that lifting weights is a stress, and to counteract the stress and as part of the super compensation, hormones are released. Growth hormone, insulin, insulin-like growth factor, testosterone and cortisol are the hormones released after or during weight training.


Cortisol breaks carbohydrates down for fuel. Growth hormone, insulin, and insulin-like growth factor work together to inhibit the breakdown of muscle by increasing nutrient flow into the muscle. Growth hormone is released in greater amounts following exercise and controls the release of insulin-like growth factor, which is the primary anabolic hormone. Testosterone stimulates the nervous system to send stronger signals and signals the muscle to rebuild.


Dr. Libertine closes his article by saying research has shown that in order to increase muscle mass, stress must be put on the body, leading to increased hormone release, and increased flow of nutrients into the muscle, and with rest, muscles will grow.  The key here is that you actually have to have the nutrients in your body when the muscles and hormones begin to kick-up and demand a higher flow of nutrients as stated above.  That's where diet comes into play.  You will train a muscle for an hour in the gym and then you must feed the body for the next 24 to 72 hours so that when all the systems explained above are stimulated, you actually have nutrients to deliver to the muscle fibers.  If you do not feed the muscles or provide the requisite 24 to 72 hours recovery then the muscles have not had the fuel nor the time to repair and grow larger.  So yes kids, you can over-train!


Now that doesn't mean you have to lift a house to make your muscles grow but you do need to use more then the 5lb weights!  Heavy training on a regular basis will make you feel solid whereas someone who trains for the pump with light weights will feel soft. If you are interested in improving performance, than strive for sarcomere hypertrophy. Sarcoplasmic hypertrophy is only beneficial if an increase in body weight is more important than an improvement in performance.


Eating or supplementing the right nutrients and having the right supplements will help you reach your goals faster, so when your done in the gym come on by the store and let us help you put on that muscle you've been looking for!


Till next time!
Mikie

Inflammation Consternation

FOODS THAT FIGHT & WORSEN INFLAMMATION

Inflammation is the body’s natural response to an injury or infection caused by anything from allergies and toxins to a virus or blunt injury. Common types of inflammation plaguing individuals in combat and impact sports or extremely physical training regimens include acute inflammation as a result of a physical injury or trauma; low-grade chronic inflammation caused by stress within the body as a reaction to an environmental trigger; and chronic inflammation as a result of an injury that never healed completely or properly.

Depending on the site and cause of damage, the response is slightly different. But ultimately, the body calls on immune cells to begin fighting the injury by destroying cells and repairing damage at the site of invasion. Inflammation may be better understood when viewed as an immune response.

The immune response is quite simple. Damaged cells release histamine, bradykinin and prostaglandins. These cause surrounding tissues to be inhabited by fluid, which leaks from blood vessels. The result is swelling, which helps contain the infection during the healing process. White blood cells are drawn to the site and begin consuming the invading cells. This process is called phagocytosis.

While there are many physical treatments that address the result of inflammation in the body, this article will focus primarily on nutrition. We’ll take a look at the top foods that fight inflammation as well as foods that contribute to it.

Top 5 Inflammation-Fighting Foods 
1. Cultured or Fermented Foods The most common examples are plain yogurt and kefir. Other foods fermented by the probiotic group lactobacilli include sauerkraut, pickles and kimchi. However, most commercially prepared versions of these foods are not lacto-fermented and have been prepared with vinegar instead. Look for versions that specifically say they have been made through lacto-fermentation to make sure you’re getting these good bacteria aplenty. Or, opt for making your own yogurt or sauerkraut. These powerhouse bacteria provide many benefits to the body, and chief among them is boosting the immune system and fighting inflammation. They also allow the vitamins and nutrients from the foods you eat to be better digested and utilized by the body. These foods should be eaten every day, preferably multiple times a day, for the most benefit.

2. Oily Fish Salmon, sardines, mackerel, trout, herring and tuna are rich in omega-3 fats, which are known inflammation fighters. In general, wild caught fish is healthier than farm raised. Farm raised fish have been given antibiotics, contain 10-15 percent more fat versus protein, and have more omega-6 and less omega-3 fatty acids. Add oily fish to your diet twice a week. Pregnant or nursing women should avoid King mackerel due to its high mercury content.

3. Onions and Garlic These super meal enhancers boast nutritional benefits to boot. They contain quercetin, an antioxidant that fights inflammation. Cook your meats and vegetables with some chopped onion and minced garlic. Add raw onion to fresh salads. Onion and garlic are also great added to soups, stews and slow cooker dishes.

4. Ginger and Turmeric These tasty spices help fight off attacks by ingredients called gingerols and curcumin, respectively. Turmeric produces a mild, spicy flavor and a bright yellow color and pairs well with cinnamon and cumin. It tastes great on cooked squash, brown rice or quinoa, or on poultry as part of a tagine-style dish. Fresh ginger can be added to anything from stir-fry meat and vegetables to hot tea.

5. Nuts and Seeds Choose types that have higher amounts of omega-3 versus omega-6 fats. Pumpkin seeds and flax seeds are among the highest omega 3-rich seeds, while walnuts and macadamia are great nut sources for omega-3. By eating 1 oz. of nuts or seeds a day, you will also enjoy the benefits of reduced risk for chronic disease and illness. Nuts and seeds also add protein and fiber to the diet, helping with feelings of fullness and satisfaction, and aiding in weight management. Eat a handful of nuts for a snack, and add seeds to oatmeal, stir-fry dishes or fresh salads. Honorable Mentions: Apples (contain quercetin), broccoli (high amounts of vitamin C, folate and beta carotene) and cranberries (rich in antioxidants).

Top 5 Inflammation-Causing Foods 
1. Refined Sugars As if there needed to be another reason to avoid sugar, here it is. Sugars contribute to inflammation in a major way. Non-sweet foods that cause a high insulin response cause inflammation, too. So in addition to refined sugars and high-sugar sweeteners, be careful of eating high-glycemic foods such as processed and refined grains, high-starch vegetables and potatoes. Read food labels to be sure you’re not getting them from a hidden source. Instead, opt for lower-glycemic, natural sweeteners like raw honey and Stevia.


2. Food Additives This includes trans-fats, aspartame, MSG, sulfites, nitrates, artificial colorings and preservatives. Processed foods, restaurant and fast foods are the worst sources of food additives. Avoid or limit dining out to once a week or less. Create your own home-cooked versions of your favorites, such as sesame chicken and pizza. Choose breakfast and processed meats that are natural, uncured and do not contain hormones, antibiotics or nitrates/nitrites.

3. Polyunsaturated Fats (PUFAs) Because these fats are unsaturated, many people think they’re healthier options. However, PUFAs (found in vegetable, grape seed, safflower and sunflower oils) are extremely high in omega-6 but nearly void of omega-3, a combination that promotes inflammation and breeds inflammatory diseases. The weak and vulnerable structure of PUFAs makes them susceptible to structural changes through hydrogenation, processing and cooking. Even extra virgin olive oil is susceptible to heat damage during cooking. When these fats get oxidized, they prohibit inflammation and have been linked to various chronic diseases, including cancer. The best fats for cooking are stable and saturated, such as coconut oil, butter or ghee and animal fats.

4. Commercially-Raised Meat All grocery-store and restaurant meats, unless otherwise specified, come from animals fed a diet high in omega-6 grains and feed. They also contain toxins in the form of pesticides, hormones and antibiotics. While pricey, your best bet is to acquire a source for grass-fed, farm raised meat, poultry and eggs. Check your local farmer’s market or visit EatWild.com.

5. Highly-Allergenic Foods Some individuals, due to weak immune systems, nutrient deficiencies, low stomach acid, lack of beneficial bacteria, or other reasons, are allergic or intolerant to foods that most people can easily digest and enjoy on a regular basis. The most common among these are wheat and other grains containing the protein gluten, dairy due to the protein, casein, or the milk sugar, lactose; soy, corn, nuts and eggs. If you suspect food intolerance, the best course of action is to try a food elimination diet for two weeks. Upon reintroduction of each food one at a time, it should be fairly easy to tell if you have a reaction to it. Reactions will include allergy and immune type responses. Keep a food diary, see how you feel, note your mood and digestive system health.

Misdemeanor Offenders: Alcohol (irritates esophagus, larynx and liver and can lead to cancer) and red meat (some people are sensitive to high amounts of arachidonic acid, a fatty acid rich in red meat).

 -------- Supplement It!
Probiotics – In addition to eating cultured foods, a good probiotic supplement can yield many of the same benefits. Look for a brand containing at least 6 strains of live bacteria, with at least two from the Lactobacilli group and two from the Bifidobacteria group. We have some great Probiotic products in the store, mention this blog and receive 25% Off!

Bromelain – This fighter comes from pineapple, and in addition to anti-inflammatory properties, it acts as a digestive enzyme for proteins. Fish Oil – In addition to including oily fish in your diet, taking a daily fish oil supplement will provide a consistent amount of omega-3 fatty acids.

Glucosamine – This supplement helps in joint and cartilage repair and growth. It’s been shown to be effective in treating multiple types of arthritis and inflammatory bowel disease.

 -------- Other Ways to Fight Inflammation 
– For chronic pain, old injuries and scar tissue, consider non-invasive treatments. Dr. Todd Sullivan, DC, of NOVA Chiropractic & Wellness points out that “Foam rolling, Active Release Techniques and Graston Technique are also great muscle therapies to reduce tissue inflammation.” Flexibility
– By engaging in regular, structured stretching programs, your body maintains better balance among opposing muscle groups, greatly reducing your risk of injury in the first place. Icing
– Dr. Sullivan also recommends icing for 10 to 15 minutes at a time, allowing the muscle to come back to room temperature before repeating for a total of four cycles. Compression Apparel
– Clothing such as socks, tights and shirts, and ergogenic aids including wraps and braces can help, too. Dr. Sullivan adds, “Compression clothing improves circulation and reduces swelling"