3. Eating at home saves money. Simple whole food meals are possible. Pre- washed greens, frozen veggies and doubling up recipes for leftovers are easy tools to have food on hand. Get the whole family involved in food prep and cooking together on the weekends so you have food ready for your own grab n’ go meals.
4. Movement heals! No one ever takes a walk and says, “Wow-that was a mistake. I should have sat on the couch instead.” We know we feel better when we move. Movement is a big category from walk- ing, biking, stretching, yoga, Pilates, weight training and much more. Create simple short ways to move that might be 10 squats, jogging in place, or a 5 minute stretch series. Movement creates move- ment, even in a very busy day you can carve out short movement opportunities.
5. Time off is essential for healing. We all need some time-outs during the day to calm our body. Just like movement, short sessions can be really helpful to sup- port healing. Consider the 4-7-8 breath. Inhale for the count of 4, hold for the count of 7 and exhale for the count of 8. Practicing this simple breathing exercise throughout the day can be powerful.
When we consider reducing inflam- mation, we know that we need to look at all the ways we create it. Starting with the foundation of our diet and focusing on eating more whole foods including plants is perfectly complemented by a focus on sleep, movement and unwinding from stress. This accesses the whole body and its capacity to heal.
Holly J. Niles, MS, CNS, LDN, is a Licensed Functional Medicine Clinical Nutritionist. She is Nutrition Director at Integrative Wellness & Physi- cal Therapy in Bloomfield.
Holly has 25 years of experience in natural health. Her approach is to help individuals find practical ways to enjoy making healthy changes to create wellness in their lives. Holly specializes in Functional Medicine and Functional Nutrition. For more infor- mation about Holly, visit
www.Integra-
tiveWellnessAndPT.com. See ad on page 27 and 34.
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