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Top Anti-Inflammatory Foods

Top Anti-Inflammatory Foods

We have curated this list of healthy foods to introduce into your diet to boost nutrient density, and cool down any inflammation that may be happening in your body. We believe that a healthy diet foundation is CRUCIAL for our patients’ success here at 5 Journeys. If your diet is causing inflammation or preventing essential systems from functioning smoothly, it could be a major reason why you are feeling and staying sick. Use this list as a guide for what to boost to help strengthen your immune system, and ultimately take you one step closer to feeling amazing and reaching your peak vitality! 

 

Dark Leafy Vegetables- high in vitamins and minerals essential for bone health and loaded with antioxidants to prevent free radical damage and protect the integrity of your DNA. They are also high in insoluble fiber which promotes healthy bowel movements and a clean digestive tract! 

  • Kale, Collards, Swiss Chard, Lettuces, Arugula, Spinach, Dandelion Greens, Bok Choy, Mustard Greens 

Richly Colored Fruits- filled with carotenoids and other phytochemicals that are beneficial for protecting cells from oxidation, and for also helping to reduce the risk of chronic illnesses such as heart disease, diabetes, and hypertension. Each color indicates different nutrients that can benefit all parts of the body from eyes, to blood vessels, to brain health!  

  • Berries, Citrus, Grapes, Cherries, Pomegranate, Watermelon, Apricots, Peaches, Plums, Kiwi 

Fresh Herbs & Spices- also high in antioxidants, but beyond that, the high level of phytochemicals in these foods are helpful in stimulating detox pathways in the liver, and are also anti-fungal and antibacterial for those that may be struggling with imbalance in their gut microbiome or GI tract. 

  • Ginger, Garlic, Turmeric, Cinnamon, Rosemary, Parsley, Cilantro, Cloves, Basil

Healthy Fats- often in our standard american diets, we eat a diet rich in omega 6 fatty acids, and low in omega 3 fatty acids. This imbalance is proinflammatory, meaning that it is likely to start producing inflammation in the body overtime, if not corrected or balanced out. This can lead to chronic illnesses or even GI issues such as inflammatory bowel disease. Make sure to cut back on processed vegetable oils, margarines, and processed snacks, and load up on these whole food healthy fats. 

  • Fatty fish (salmon, trout, mackerel, herring, sardines), Olive oil, Avocado, Nuts & Seeds (especially chia, flax, and hemp), Coconut, Grass fed butter or Ghee, High Quality Meat, Fish, Eggs 

Probiotic Rich Foods- Gut health is one of the most crucial pieces to total wellness, and it is essential that we protect the balance of the bacteria in the gut to maintain homeostasis, and a healthy living and working environment for the good microbes. Our gut is our immune system, and is heavily linked with our brain/mental health. Not only that, but it is an epicenter for inflammation, if not taken care of properly. Add some good bacteria to your gut daily to help ensure this good balance, and to keep harmful inflammation at bay. 

  • Grass fed yogurt, Refrigerated pickled veggies like sauerkraut or pickles, Kimchi, Kefir, Miso, Tempeh, Apple Cider Vinegar “with the mother”, Kombucha 

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WHY DO WE DO THIS TEST?

This test looks for the inappropriate presence of bacteria in the small intestine known as Small Intestinal Bacterial Overgrowth or “SIBO”.

LOCATION PERFORMED

At home

BLOOD FLUID

Breath

COST

*$109 with insurance, $179 without insurance *This test has an initial fee of $109, if your insurance doesn’t cover the test you’ll be charged the extra $70.

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 – $184

INSURANCE

Fully covered by Medicare. Repeat test prices $400.

WHY DO WE DO THIS TEST?

This test evaluates the genetic profile for multiple health indicators.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$319

INSURANCE

No insurance accepted

WHY DO WE DO THIS TEST?

This company can test for lyme, babesia, bartonella and additional tick-borne illnesses.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$450-$3000

INSURANCE

Fully covered by Medicare. May be reimbursed with PPO plans.

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$299

INSURANCE

No insurance accepted

WHY DO WE DO THIS TEST?

This test evaluates a wide range of environmental toxins that may be leading to harmful health effects.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$199

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins.

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

NOTES

You often have to fast for these tests.

COST

Depending on the test, deductible or copay may apply.

INSURANCE

Depends on insurance coverage, deductible or copay may apply.

WHY DO WE DO THIS TEST?

Glyphosate (“Round Up”) is a pesticide that is widely used and this test indicates the body’s levels.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 ($69 if performed with mycotoxins or environmental toxins).

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins or GPL Tox.

WHY DO WE DO THIS TEST?

This test evaluates many measures including micronutrients, antioxidants, minerals, detox, overview of gut function, omegas and toxic exposure.

LOCATION PERFORMED

In office

BLOOD FLUID

Urine & Blood

COST

$179 – $400

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

INSTRUCTIONS

WHY DO WE DO THIS TEST?

This test evaluates the gut function and indicates microbiome balance, overgrowth, infection, inflammation, parasites and digestive efficacy.

LOCATION PERFORMED

At home

BLOOD FLUID

Stool

COST

$160-$329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

SPECIAL INSTRUCTIONS

No probiotics for one week.

VIDEO INSTRUCTIONS

WHY DO WE DO THIS TEST?

This test evaluates the full menstrual cycle, female hormones, and adrenal profile.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

COST

$160-$329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

NOTES

Must be off hormones in order to do the testing.

WHY DO WE DO THIS TEST?

This test is specifically for a tick-borne illness called “Bartonella”.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$260

INSURANCE

No insurance accepted

WHY DO WE DO THIS TEST?

This test evaluates the presence of potentially harmful heavy metals stored in the body.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

COST

Testing: $138
DMSA: $36

INSURANCE

Not covered by Insurance

WHY DO WE DO THIS TEST?

This test measures saliva cortisol testing throughout the course of one day and informs us where there might be an adrenal imbalance.

LOCATION PERFORMED

At home

BLOOD FLUID

Saliva

COST

$80

INSURANCE

Only covered by Medicare

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$99 – $184

INSURANCE

No insurance accepted