[Webinar] The Building Blocks Of The Mediterranean Diet

[Webinar] The Building Blocks Of The Mediterranean Diet

In this webinar hosted by Dr. Meredith Warner’s clinic, Warner Orthopedics & Wellness, Dr. Warner talked about the effects of inflammation on the body, from oxidative stress to lifestyle diseases like cardiovascular disease, diabetes, Alzheimer’s, and more.

The Mediterranean Diet is a fantastic way to help prevent inflammation and disease in the body! This diet is touted by The American Heart Association and the World Health Organization as being among the healthiest diets that exist in the world today.

The Mediterranean Diet focuses on the consumption of lean proteins, plenty of fruits and vegetable, whole grains, and olive oil as a healthy fat.

Make sure to watch our video to hear Dr. Meredith Warner break down the basics of this diet, as well as help you find natural solutions to inflammation.

Find Inflammation Relief With Well Theory

These Well Theory products are designed by Dr. Meredith Warner herself for your wellness! Each product incorporates powerful, natural ingredients for pain and inflammation relief.

Chronic inflammation can impact virtually every part of your body – which is why it’s so important to have options for pain relief close at hand.

Our Pain Relief + Recovery Cream is designed to soothe away pain while reducing inflammation over time – using natural ingredients like PEA, Turmeric, Menthol, and more to help you keep inflammation in check without medicinal fog.

Tart cherry juice has been recommended to help alleviate pain + inflammation in conditions like arthritis and gout.

This Tart Cherry Extract supplement should be a staple in your anti-inflammatory routine. This supplement is packed with antioxidants, which help to neutralize damaging free radicals that may contribute to oxidative stress.

Our new Joint Health Multi is a powerhouse supplement for reducing pain and inflammation throughout your musculoskeletal system.

Its natural ingredients, like Turmeric, PEA, and Ginger are not only powerful pain relievers – they also give you a powerful antioxidant boost, which protects your joints from damaging free radicals.

These CBD Softgels give you a convenient dose of Full Spectrum CBD – so you can experience the anti-inflammatory benefits of CBD without any dosage guesswork.

CBD engages your body’s endocannabinoid system to quell your over-eager inflammatory response. This helps reduce inflammation throughout your body, leading to less pain and better mobility.

At Well Theory, we strive to give you all the tools you need to take charge of your own health journey. Take 10% off our entire store with code HOP10!

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE

Start Cooking with CBD Oil

Start Cooking with CBD Oil

How To Cook With CBD

use these tips to incorporate CBD into your daily life:

CBD has been taking the medical and wellness communities by storm, and that has resulted in a rapid influx of commercially-made products – from vitamins, to gummies, ingestible oils, and even cosmetics, CBD has arrived on the commercial market and it’s here to stay.

More people are choosing to include CBD products in their daily routines as supplements, but what if you could incorporate it into something you do every day – by using it in your meals? 

While it does take longer to feel the effects of CBD when it’s eaten, the effects are known to last longer. The ingredients in edibles are released slowly into the system as it is digested, and remain steady over the course of digestion.

CBD oil is most often used in edibles. These oils are usually Full Spectrum, which means they contain all the beneficial compounds of the industrial hemp plant, including trace (legal) amounts of THC or Broad Spectrum, which contains all the beneficial compounds except THC. CBD is one of the many naturally-occurring chemical compounds found in the flowers and leaves of cannabis plants.

Unlike THC (the psychoactive element of cannabis,) CBD cannot get you high. It does, however, have proven anti-inflammatory, pain-fighting, and anxiety-reducing properties.

When small doses are taken daily, a slow, natural, and steady return to hormonal balance and overall well-being can occur. Including CBD in a ritual you complete at one to three times a day is a great way to get the dosage you need – without interrupting your daily routines.

How To Cook With CBD

The first thing you have to remember when cooking with CBD is that you shouldn’t actually “cook” it in the traditional sense. CBD has been shown to lose its efficacy when it’s heated. Therefore, it is not recommended as a cooking oil – you should not use it while sauteing, baking, boiling, or frying anything that requires it to be heated over 350 degrees Fahrenheit. 

CBD will begin to break down and evaporate anywhere from 320-350 degrees, so while you can heat it somewhat, it is not recommended. CBD oil is commonly described as an “earthy” tasting olive oil that gets more bitter when heated – so be careful with how much you use and how much you heat it.

It’s best used as a finishing oil or in dishes that don’t require heating to be prepared – such as smoothies, pestos, and salad dressings.

Cannabinoids bind well to fat and oil-based ingredients - so use it with some sort of grease or fat. This way, you can take full advantage of the benefits in your CBD oil.

Less Is More

Again, CBD is not psychoactive and has few, if any, negative side effects. Even so, it is important to start with smaller doses to see how you respond – and consult with your physician to make sure it will not interact with any medications you are taking.

Because CBD is a supplement and not a heavily standardized medication, some trial and error is necessary – your experience will be different from anyone else’s. 

Thankfully, CBD is a forgiving compound. Just remember that less is more, especially if you are new to supplementing with CBD.

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Another great way to start getting CBD into your diet is through taking a supplement. We developed our CBD Softgels to give you a potent, fast-absorbing source of CBD in a standard dose.

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE

How Gut Health Can Support Brain Inflammation

How Gut Health Can Support Brain Inflammation

While we all know that good nutrition plays a role in every aspect of your health, gut health also plays an important role in your overall well-being as well. Gut health is due to what is known as the gut’s ‘biome’; that is, the bacterial creatures that populate your gut help to make you who you are. 

The biome (mass of living organisms in your intestines) is responsible for how you feel, think, and for what you crave.

“Gut health” refers to the number of healthy bacteria present in your gut. Or, it refers to what type of bacteria are in your intestines. The type of bacteria is dependent upon your stress levels, diet, and lifestyle along with your environment. A healthy gut efficiently breaks down food, absorbs nutrients quickly, and can have far-reaching effects on your overall health.

The human gut is more interconnected with multiple aspects of your health than previously thought. It has been found to contribute to a strong and healthy immune system, cardiovascular health, healthy sleep, and even brain health. The microbiome of the intestine produces neurotransmitters to which the brain responds.

Today, we’re going to talk about how a healthy gut can have a big impact on your brain health – by helping reduce inflammation.

Study Results

In a 2018 animal study, rats were injected with anti-inflammatory bacteria once a week for three weeks to study its effect on their brain – especially in relation to stress, anxiety, and inflammation.

The test subjects were found to have higher levels of the anti-inflammatory protein interleukin-4 in a region of the brain that deals with anxiety and fear response. Il-4 is a T-cell-derived-cytokine that is critical to higher brain functions such as learning and memory.

The results of this study indicated that this type of bacteria directly relieved inflammation in at least one part of the brain by increasing the available amounts of this particular cytokine.

This means that a healthy dose of probiotics can directly impact your brain health – reducing inflammation, relieving stress, and providing a stabilizing effect. Probiotics can be made naturally with good pre-biotics. Pre-biotics are simply diet and supplements.

How You Can Improve Your Brain Health

Making sure you have a balanced diet is the first way you can improve gut health. Our PEA Multivitamin is a great option for a high-potency source of essential vitamins and minerals. 

It also contains PEA, which your body naturally produces to relieve inflammation and promote healing in the brain and body.

Having a diet high in antioxidants is important for ensuring brain health as well. When there is an imbalance in free radicals (which can damage your cells, producing something called “oxidative stress”) and antioxidants (which neutralize free radicals,) this causes oxidation or oxidative stress throughout your body and brain.

Our Tart Cherry Extract supplement is made with a simple ingredient – extracted tart cherry – so you can get a standard dose of plant-based antioxidants without the added sugar of cherry juice. 

Tart cherries are naturally antioxidant, which helps give your body what it needs to neutralize free radicals, reduce inflammation, clear brain fog, and boost mental clarity.

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE

8 Best Anti-Inflammatory Teas You Can Make Today

8 Best Anti-Inflammatory Teas You Can Make Today

Anti-inflammatory Teas

another natural option for improving your overall wellness

At Well Theory, we’re invested in helping you live better – with less pain, more movement, and better overall wellness. We really want to empower you to take better care of your own health and wellness. At the core of bodily imbalance and pain is typically inflammation, which is why many of our products and resources are geared towards helping you naturally reduce inflammation. Today, we’re sharing several tea recipes you can drink to reduce inflammation in your joints and muscles, so you can get back to your best life.

Teas are simply decoctions of herbs. By extracting certain phytochemicals from the leaves of your particular tea mixture with water, you can produce effective remedies for just about any condition. Today, we will focus on teas that allow phytochemicals to reduce levels of chronic inflammation. By producing your own aromatic decoctions of specific plants and herbs, you can empower your own anti-inflammatory treatment routine.

Plant-Based Remedies

to reduce inflammation

Ginger-Mint Iced Tea

Fill a large pot with 6 cups of filtered water, 6 oz of fresh ginger, and 4 bags of mint tea. Bring the water to a boil; once it is a rolling boil, turn the heat off. At this point, steep the mixture for 6-8 minutes (let the water/herb mixture stand and cool). Next, strain the mixture into a sealed container that you can place in the refrigerator. It is best to use dark glass in theory to protect the tea from UV rays, however, if it is in a refrigerator most of the time this is not a concern. Serve tea over ice.

Ginger is a great, natural way to reduce nausea, but is also a powerful anti-inflammatory. A 2017 study showed that ginger was effective in reducing pain for participants who were suffering from knee arthritis. Ginger can be as effective and much safer than many prescription methods to treat pain.

Mint plants smell and taste delicious, but also contain rosmarinic acid, an antioxidant and anti-inflammatory compound, making this tea recipe both naturally anti-inflammatory but also a powerful resource for scavenging harmful free radicals in your body.

Free radicals are actually unstable molecules with unpaired electrons. These are common in our bodies because they are an unavoidable byproduct of cellular metabolism. The unpaired electrons of free radicals seek a match and can steal electrons from lipids, proteins, RNA, and DNA, causing them damage. Proper balance of these molecules is essential. Chronic inflammation allows too many of these to build up and the cells themselves can be destroyed. Anti-oxidants, like mint, reduce this burden by capturing and neutralizing such species.

Rosehip Tea

Rosehip tea is made from the berries of the rose plant. These berries are powerful sources of Vitamin C, which helps boost immunity, is a powerful antioxidant, and can decrease inflammation and the sensation of pain and oxidative stress.

You can brew rosehip tea from certain rose plants if you have them available, but you can also find loose leaf rosehip tea from most natural health food stores.

Read More: Why You Should Be Using Rosehip Oil

We decided to formulate our new Pain Relief + Recovery Cream with Rosehip oil so you can benefit from these healing properties. This cream is ideal for soothing away aches and pains after exercise, releasing tension in sore joints, and relieving topical pain at the site of application.

Green Tea

Plain green tea often gets overlooked, but it is a powerful anti-inflammatory that has been used in traditional medicine for thousands of years. It’s made from the dried leaves of the Camellia sinensis plant. This is an evergreen shrub that is native to East Asia. A medicinal textbook from the 3rd century AD documents the first acts of drinking tea for treatment. Tea was brought to the Western world by the Dutch East India Trading Company.

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The main compounds that promote an anti-inflammatory response are called catechins. Catechins are a type of plant compound, or phytochemical, found in teas, berries, and more that have been proven to have potent antioxidant activity. One of these compounds is called EGCG, or epigallocatechin-3-gallate, which has been shown to be both effective against oxidative stress but is a powerful anti-inflammatory as well. That is, it will reduce the body’s inflammatory response and will also scavenge damaging free radicals.

Green tea, therefore, is both anti-inflammatory on its own but effective against free radicals throughout the body. Again, free radicals are molecules in cells with attached uncharged electrons; these then are able to bond with healthy cells in your body, causing oxidative stress. This oxidation of your cells will result in increasing inflammation, speeding up your body’s aging process, and more.

A lot of oxidative stress can be attributed to lifestyle factors such as an unhealthy diet, breathing polluted air, etc. – which is why including antioxidants in your diet is a great way to reduce inflammation naturally, preventing free radicals from damaging your body and causing inflammatory illnesses.

Green tea can be consumed cold or hot – whichever is your preference. You can find green tea bags in most grocery stores. Make sure it is from a good source, is fresh and is not filled with adulterants.

 

Cinnamon Tumeric Iced Tea

Tumeric is the key anti-inflammatory agent in this recipe – as it’s one of the most effective herbs for fighting inflammation. Curcumin is turmeric’s main active component and is what gives the spice its yellow color. This compound has powerful anti-inflammatory properties, helping relieve pain associated with osteoarthritis. Cinnamon helps keep your blood sugar levels steady and is loaded with antioxidants. Cinnamon is actually another great anti-inflammatory agent as well.

The great thing about this recipe is that you can more than likely make it from ingredients you already have in your home.

1–2 Tbsp. black or green loose leaf tea (remember, simply emptying a bag of tea will give you ‘loose leaf’ tea)
1/8 tsp. turmeric
1/4 tsp. cinnamon
1 tsp.+ maple syrup, honey, or other sweetener

Steep this mixture in about 3-4 cups of water after boiling for 4 minutes before straining, or add each ingredient to the bottom of a French press and pour boiling water over it, then wait for 6-8 minutes before straining. After you strain the tea, store it in a sealed container. Serve with honey, maple syrup, or even a plant-based creamer for sweetness.

Work With Your Body

not against it

Many pharmaceuticals can have negative side effects, which is why, when appropriate, we advocate for natural or plant-based remedies as a first tier of treatment for most aches and pains. Always consult with your physician before trying a new supplement to make sure none of the active ingredients could interfere with your medications. But also be mindful that most physicians may not know what you are asking about.

At Well Theory, we promote a more intentional, holistic approach to wellness that engages every aspect of your lifestyle – from diet, to exercise, mentality, emotional state, work and family life and more. 

Read the rest of our blog for more resources, and be sure to visit our Herbal Kitchen for even more recipes that can help you reduce inflammation and relieve pain – naturally.

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE

How To Grow Microgreens

How To Grow Microgreens

What Are Microgreens?

and why they’re a great addition to your diet

Microgreens, are almost exactly what they sound like – they are recently sprouted seedlings that you can add to a salad, finished dish, sandwich, and more to get a fresh and nutrient-dense boost to your meal.

These days, microgreens can be found at almost every farmer’s market and specialty food store, and have made it to the menus of many high-end restaurants. There’s been a lot of hype about them in the foodie world, and we’re here to see if they live up to it.

First, it’s important to explain the difference between microgreens and sprouts. Microgreens are greens that are harvested early in the life cycle of the plant, and can offer a unique burst of flavor and pack a serious nutritional punch.

To sprout is to put forth shoots. This is a seed that has germinated enough to form a root or develop a first set of leaves. A slightly larger plant is a microgreen. Sprouts can be grown in a dark little corner of the kitchen and the chosen seeds might only need to be rinsed once or twice a day. Technically, the sprout is just the first shoots off the seed. 

A sprout requires no soil, no fertilizer and no light. The sprout can shoot forth using just the energy provided within the seed. This is why a potato can sprout in a dark closet. Sprouts provide a collection of phytochemicals and nutrients that would otherwise be locked up in a dry seed. 

It is necessary to eat sprouts quickly once they form to capture the nutrition. Packaged sprouts often include the seed, the shoot sand stems along with occasional tiny roots. Generally, you can and should eat all of it – seeds, shoots, roots, and stems.

Nutritional Benefits of Microgreens & Sprouts

tiny addition, big nutritional benefits

According to some studies from the University of Pennsylvania, some microgreens and sprouts were found to have an increase in Vitamin C content within 72 hours of sprouting. At the beginning of a plant’s life cycle, it’s absorbing as many nutrients as it can to stimulate growth – making these tiny greens nutritional powerhouses when eaten.

Read More: Vitamin C & Immune Function

Some studies have found that microgreens and sprouts may even be more nutrient-dense than their full-grown counterparts: a study in the Journal of Agricultural and Food Chemistry found that microgreens may even contain up to 5 times the amount of vitamins and carotenoids (which have cancer-protective properties) as their fully mature stage.

How To Grow Microgreens

Growing microgreens at home is easy and can save you a lot of money. Keep in mind – while you can grow any seed and eat it as a microgreen if they have edible stems and leaves, it’s best to get seeds that are labelled as microgreens as they are easier to sprout. Microgreens are different from sprouts in that they are generally larger than sprouts. Sprouts can be eaten whole (shoots, leaves, stems, roots, and seeds,) and do not require soil. Microgreens are larger plants, and only the leaves and stems are eaten.

Grow your microgreens indoors with bright light – so place them near a south-facing window. You can find microgreen-growing kits online or in many garden nurseries, but really all you need is a shallow container where you can spread soil, scatter seeds, and sprinkle soil on top of them. You can even use an old baking tray. There are commercial devices available too; one such is the Urbancultivator.

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Be sure not to over-water - this can cause root rot and kill your microgreens before you can harvest. Water once or twice (if you live in a dry climate) a day with a misting spray bottle.

Let them grow for a week, and harvest by snipping the tops off the plant. Many types of microgreens will resprout after being snipped, giving you several harvests.

To fortify your overall health, we recommend curating a healthy diet and supplementing when necessary. It is very difficult to eat a diet with enough of the nutrients required for optimal health and wellness. 

Many of us aren’t getting the vital nutrients our bodies need to heal, recover, and detox from oxidative stress – which is why we offer a CBD Multivitamin packed with surgeon-curated vitamins + minerals. CBD helps reduce bodily inflammation, making recovery easier and increasing your range of motion in your joints and overall musculoskeletal system – supporting your healthy, vibrant life.

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE