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Nutrition




Anti-Inflammatory Diet Fruits and vegetables should make up the bulk of your diet. Variety is the spice of life, particularly when it comes to fruit and vegetables. Aim for at least 10 different types of fruit and vegetables a day with half being raw and half cooked (approximately 3-5 lbs). Plan your meals ahead of time, starting with the fruit and vegetalbes first. Ideally, use fresh/frozen, no-salt products. Fruit: At least 4 servings per day of fresh or frozen fruit (not canned!). Examples: Apple, apricot, Asian pear, banana blackberries, blueberries, cantaloupe, cherries, coconut, figs, grapes, kiwi, mandarin orange, mango, nectarines, oranges, papaya, peach, pear, pineapple, plum, raspberries, star fruit, strawberries, tangerines, and watermelon. Vegetables: Eat raw, steamed, baked, or lightly stir-fried. Examples: Artichokes, asparagus, avocado, beets, bell peppers, bok choy, broccoli, carrots, cauliflower, celery, chard, corn, cucumber, eggplant, kale, lutuce, mushrooms, onions, peas, radish, snow peas, spinach, string beans, summer squash, tomatoes, and turnip. Dressings: Low-calorie salad dressings or flavored vinegars would be your best option. Tubers: Eat 1-7 servings per week. Examples: Sweet potato, regular potato, etc. Whole Grains: 1-2 servings per day. All kinds other than rice. Legumes: 1-2 cups per day. Examples: Canned beans (or soak and drain raw beans for 24-72 hoursw before low temperature cooking). Nuts and Seeds: 1-3 ounces per day. Best consumed raw: Almonds, cashews, filberts, flax seeds, macadamia nuts, pecans, pistachios, sesame seeds, sunflower seeds, and walnuts. Meat: 0-4 ounces per day. Eat only free-range, organically grown animals: Lamb, buffalo, grass fed beef, venison, elk, ostrich, chicken, and turkey. Fish/Seafood: 1-2 servings per week. Preferred types: Wild salmon, sardines, trout, halibut, and mackerel. Best eaten raw, poached, baked, steamed, or broiled. Butter/Oil: Use sparingly: Raw organic butter, coconut oil, extra virgin olive oil. Sweeteners: Use occasionally: maple syrup, rice or barley syrup, raw honey, or stevia. DO NOT USE: sugar, NutraSweet, or any other artificial sweetener. Spices: Add whatever spices you enjoy. To Drink: 3-8 cups of water or herbal tea, depending on thirst (peferrably filtered water). Try to limit coffee and alcoholic drinks to 1 glass per day.