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Thriving Thursday Nutrition Notes
Issue 9 | Thursday, September 25, 2025
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Hello there!
Johannah here—Your Kearney Registered Dietitian and Certified Diabetes Educator checking in with another edition of Thriving Thursday Nutrition Notes!
You’ve probably heard the word inflammation tossed around in health and wellness conversations—but what does it really mean, and how does your food impact it? If you’ve ever felt overwhelmed by conflicting nutrition advice, you’re not alone. At Evergreen Health and Wellness, we hear questions about anti-inflammatory eating every week. Let’s break it down...
What Is Inflammation?
Not all inflammation is harmful. Acute inflammation is your body’s natural defense against injury or infection—the redness or swelling you see when you’re healing.
Trouble begins with chronic inflammation—a low-grade, ongoing response that may contribute to:
- Fatigue and pain
- Weight-management difficulties
- Digestive problems
- Emotional distress
- High blood pressure or blood sugar
Long-term, research links chronic inflammation to conditions such as type 2 diabetes, autoimmune disease, certain cancers, and gastrointestinal disorders.
An Anti-Inflammatory Approach to Eating
An anti-inflammatory diet isn’t about rigid rules or cutting everything out. It’s about adding more of the foods that protect your cells and calm inflammation—a positive, balanced mindset we emphasize at Evergreen Health and Wellness.
Foods naturally rich in antioxidants fight free radicals and oxidative stress, both of which fuel inflammation.
Foods to Focus On
- Whole grains: quinoa, oats, brown rice
- Legumes: lentils, chickpeas, black beans
- Fruits: berries, oranges, apples, cherries
- Vegetables: spinach, broccoli, kale, peppers
- Nuts & seeds: almonds, walnuts, flaxseeds, chia seeds
- Herbs & spices: turmeric, ginger, cinnamon
Foods to Enjoy Less Often
- Highly processed or packaged foods
- Foods with trans fats (some fried or baked goods)
- Added sugars
- Excess alcohol
Some people may also react to wheat, gluten, dairy, or nightshade vegetables, but triggers vary widely. Working with a dietitian can help you identify your personal needs without unnecessary restrictions.
The Bottom Line
A balanced, anti-inflammatory eating pattern can help reduce chronic inflammation and support long-term health.
If you’re ready for a personalized plan tailored to your needs, Evergreen Health and Wellness offers one-on-one nutrition counseling with a Registered Dietitian (me!). Together, we’ll create a sustainable approach that nourishes your body and fits your lifestyle.
Need help with navigating your nutrition? For More Information & Scheduling: Reach Out Today
Healthy regards,
Johannah Schrader, RD, CDCES
Owner, Dietitian, and Diabetes Educator
Evergreen Health & Wellness | Kearney, MO
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Upcoming Yoga Offerings
We offer a variety of classes at various times to accommodate the busiest of schedules.
Upcoming Schedule:
Monday, September 29nd
Evening Unwind | 5:30 pm
Flow & Let Go | 6:45 pm
Tuesday, September 30th
Sunrise Flow | 6:15 am
Wednesday, October 1st
Intro to Yoga | 4:00 pm
Power Sculpt | 5:30 pm
Pre-registration and pre-payment is kindly requested to ensure the best experience for all students.
Bring a friend and save!
What’s better than going to yoga class with a friend? Saving money when you go to yoga class with a friend.
For a limited time we're offering a 30% bring-a-friend discount.
Head over to our website to purchase the bring-a-friend package and register for a class with your best bud!
*Note, when purchasing the package you'll receive a code which you and your friend will use when registering for class. You must attend the same class.
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Scans for Cans Campaign Update
In August, we planned to initiate the Scans for Cans Campaign, and it quickly became evident that there's no reason to rush this! Therefore, the goal has been adjusted to complete 100 health scans (body composition and basic lifestyle risk screening), in exchange for food donations to the Kearney Food Pantry by the end of 2025.
We're still planning to host some open-house clinics at office. Exact schedule coming out soon with online sign up
It's our hope that Scans for Cans speaks to you as a simple, feel-good way to take charge of your health while giving back to your community. Let’s keep Kearney nourished—inside and out.
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