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Drink Your Pain Away

Anti-Inflammatory Smoothie Recipe For Inflammation, Pain and Tissue Healing

Do you have pain, heal slowly or take long to recover after exercise? Try this smoothie daily for a month and see how you feel.

You may be able to drink your pain away.

Combine

1 cup water
1 cup Berries (I like Costco Organic Frozen mix)
1 cup Pineapple
1 Cup Kale
1 banana
Raw Ginger- About 1/2-3/4 of the length of your thumb, fresh, pealed (add more if you like, to taste)
Raw Turmeric- About 1/2-3/4 of the length of your thumb, fresh, pealed (add more if you like, to taste)
Flax or Hemp Seeds- 1-2 tbsp
Optional

Whey protein- 15-20 g (Isolate if you are lactose intolerant. Concentrate if you are not)
Plain Greek Yogurt- 1 container

Blend thoroughly and serve chilled

Berries


Berries are a good source of polyphenols, especially anthocyanins, micronutrients, and fiber. They have been shown to inhibit inflammatory gene expression

http://nutritionreviews.oxfordjournals.org/content/68/3/168.abstract

Bananas

 


Bananas are rich in natural fiber, which is essential for proper digestive health, and adds bulk to stool for improved elimination. They are a well known source of potassium, an essential nutrient that helps to maintain proper fluid balance in the body. Bananas are a source of kaempferol and quercetin, which are known to protect cells, reduce inflammation, fight numerous types of tumors, protect nerves, enhance circulation, and reduce the risk of a number of diseases. Bananas also contain high amounts of rutin, a compound that complements the activity of vitamin C, and helps to maintain strong, flexible blood vessels. Rutin also possesses antioxidant, anti-inflammatory and anti-cancer properties.

Pineapple


Pineapple, specifically bromelain, has been used clinically as anti-inflammatory agents for rheumatoid arthritis, soft tissue injuries, colonic inflammation, chronic pain and asthma. The major mechanism of action of bromelain appears to be proteolytic in nature, as well as immunomodulatory and hormone like activity that result in the inhibition of pro-inflammatory chemicals

http://www.researchgate.net/profile/Tochi_Bitange/publication/26563756_Therapeutic_Application_of_Pineapple_Protease_(Bromelain)_A_Review/links/00b7d513fdd39956b4000000.pdf

Kale


kale is loaded with antioxidants (anti-inflammatory phytochemicals). It is useful in combating   diseases of excessive inflammation, ranging from joint and muscle pain, to metastatic cancer.

http://thepaleogut.com/fruit-vegetables/health-benefits-kale/
Ginger


Ginger inhibits the induction of several genes involved in the inflammatory response.

http://online.liebertpub.com/doi/abs/10.1089/jmf.2005.8.125
Turmeric


There is a large body of evidence showing the anti-inflammatory activity of curcumin through a number of pathways.

http://online.liebertpub.com/doi/abs/10.1089/107555303321223035
Flax or Hemp Seeds


Flax and Hemp seeds are good sources of omega 3 fatty acids (ω-3 PUFAs). ω-3 PUFAs are an attractive adjunctive treatment for joint pain associated with inflammation, inflammatory bowel disease, dysmenorrhea and numerous other inflammatory based diseases.

http://www.sciencedirect.com/science/article/pii/S0304395907000413

Whey Protein


Whey protein can speed tissue repair  and may be useful for accelerating recovery from muscle damage.

http://www.sciencedirect.com/science/article/pii/S1440244008001187

(For those not sensitive or intolerant to dairy products)
Yogurt


Yogurt (with live and active cultures) intake is associated with significant anti-inflammatory effects, especially in Inflammatory Bowel Disorders.

http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2249.2007.03434.x/full

(For those not sensitive or intolerant to dairy products)

What Are You Waiting For?  Drink Your Pain Away

About the Author

Dr. Geoff Lecovin

Naturopathic Physician/Chiropractor/Acupuncturist/Certified Strength and Conditioning Specialist/Corrective Exercise Specialist/Performance Enhancement Specialist/Certified Sports Nutritionist/

View all posts by Dr. Geoff Lecovin