Your Nutrition is a critical element in your recovery and long-term health. The guide is designed to be flexible with the understanding that schedules and personal preferences make it hard to stick to a rigid regimen. Diet is the most direct and effective way to improve your overall health. The more you can incorporate these suggestions into your life, the faster your recovery and the better your long term health
The Principles of a Healthy Diet Here’s a quick overview of what constitutes a healthy diet, what to eat and what to avoid. Regardless of your preferences these principles will help keep you on the right course. Note: This is a general overview of what you want to incorporate into a healing, disease preventing diet. This overview does not take specific conditions into consideration.
The right foods can be a powerful medicine when it comes to the inflammation and pain associated with injuries. On the other hand, the wrong foods can exasperate symptoms and discomfort. Inflammation is your body’s way of increasing blood flow to an injury, bringing in nutrients that heal and white blood cells to swallow germs. While the natural response of inflammation is an important part of the body’s strategy to repair damage, excessive amounts can result in accelerated tissue deterioration and a slowing of the overall healing process. Keeping the following in mind will help control inflammation and pain as well as promote healing.
Foods to Emphasize Emphasize a whole foods diet. Choose and eat foods in their natural, whole form, or as close to how they occur in nature as possible. This means limit over-processed foods, which are often found in bags, boxes, or cans.
Increase omega-3 fatty acids, through foods like wild, cold-water fish, walnuts, grass-fed meats, eggs, and flaxseeds.
Suggestions for Your Shopping List
Veggies and Fruits: Kale, Spinach, Red Cabbage, Carrots, Onions (red), Garlic, Broccoli, Hot peppers (if they agree with you), Sweet peppers, Zucchini, Tomatoes (unless sensitive), Cherries, BlueberriesRaspberries, Cranberries, Blackberries, Pineapple, Papaya, Apples
Grains, Nuts, and Seeds: Flaxseeds (organic bulk), Walnuts (organic bulk), Oatmeal, Whole grain flours for baking, Whole grain bread
Meats and Eggs: Wild, cold-water fatty fish (salmon, mackerel, tuna, sardines), Grass-fed beef, Buffalo, Eggs (optional: DHA rich versions), Whole milk, Plain yogurt (if not sensitive to dairy)
Fats, Oils, and Condiments: Extra virgin olive oil (organic), Butter or ghee - organic (unless sensitive to dairy), Organic coconut oil, Hot pepper sauce, Fresh ginger, Ground turmeric, Rosemary, Green tea
Snack foods and Sweets: Trail Mix (made with raw nuts and seeds, dried cranberries and dried coconut and chocolate chips), Stevia (herbal sweetener-be sure it is pure stevia with no additives), Raw honey (unfiltered and unpasteurized), Popcorn (popped in olive oil- unless sensitive to corn), Dried fruit (cranberries, blueberries, apples), Crystallized ginger, and Food Bars.
Planning and shopping are critical aspects of a healthy diet. Planning helps create complete shopping lists so you can avoid the “quick” stops to the store that waste time and money. Planning also helps you organize the best meal for your schedule on any given day. Here are some tips to help you save time and money.
Preparing food to Maximize Digestibility and Nutrition:
Why is soaking so important? In traditional diets, seeds, grains and nuts are soaked, sprouted in order to neutralize naturally occurring anti-nutrients in these foods, such as phytic acid, enzyme inhibitors, tannins and help "predigest" the macronutrients (proteins, complex carbohydrates, and fats). It essentially makes the food easier to digestion, more nutritious, and less likely to causeany sensitivity in the body.
Soak desired amount of grain in an equal amount of water. Cover and let sit at room temperature for at least 12 hours. When ready to cook, add remaining required amount of water or stock and cook. If preparing grain berries to grind your own sprouted grain, follow the same instructions as above, let the berries sit in a strainer for 24 hours, and use the drying instructions for the nuts. The best way to check for doneness is to crunch a berry between your teeth. If it doesn't crunch they are not dry enough. This can takeanywhere from 12 to 36 hrs.
Place raw nuts in a bowl, add 1 tablespoon of sea salt, and cover with water. Leave at room temperature for 12 hours. Drain out the water. Place nuts on a cookie sheet and dry on low heat in the oven or a dehydrator (approximately 150). Option: In place of salt, add 1/4-cup tamari for tamari nuts.
Raw Beans & Lentils
Follow the same instructions as for whole grains, but POUR OFF the soaking water and replace with fresh water before cooking. Pour off and refill until there are no more bubbles on the top of the soaking water.
Steam your veggies for a few minutes then add butter or ghee, seasonings, and serve. You can also sauté your veggies in butter, olive oil, coconut oil, and then serve. Raw veggies with a homemade dressing are also good. Do not boil vegetables unless this is required to eat them.
Cookware and utensils:
All cookware should be made of stainless steel, good quality enamel, glass, or cast-iron. Clay is also an option. Avoid aluminum, cooper, and non-stick coated cookware. The elements in these utensils can get into the food and are unhealthy for your body.
The best cooking methods and appliances:
People have been turning to chiropractic health care for over a century. They have sought treatment for a wide variety of ailments, from migraines to heel pain. The following is a brief summary of circumstances where chiropractic is an appropriate health-care choice. More...
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