• Eat natural sweeteners in moderation (raw honey, pure maple syrup, stevia, coconut sugar). Natural sweeteners like raw honey and pure maple syrup have many health benefi ts, but in high doses they can also affect our health. Sometimes, it is helpful to take a 2-4 week break entirely from all sweeten- ers to ‘re-calibrate’ our system and lessen our cravings.
• Eat lots of fresh vegetables. Veggies are the most important part of our diet. In our imaginary plate, veggies should occupy 75%. They are rich in nutrients and enzymes that can help reduce infl ammation in the body and help to heal from illness.
• Eat fresh fruits daily but in modera- tion. Fruits are also fi lled with great stuff for our health, but they also carry with them natural sugar. By eating them daily but in moderation, we can avoid blood sugar spikes but still get the benefi ts. Also, keep in mind that drinking fruit juice can spike our blood sugar even higher because the juice is missing the fruit fi ber. By eating the whole fruit, the fi ber in the fruit slows our blood sugar down so that we get more of the benefi ts and less of the blood sugar challenges.
• Drink a lot of water. The reality is that most of us are dehydrated to some de- gree. If our body does not get enough water, then we can’t heal optimally. It’s also helpful to note that often we experience headaches and other types of body challenges secondary to not drinking enough water.
• Reduce grain in our diet—not just glu- ten grain but in general, the gluten-free grain as well. If we can reduce pasta and bread and other baked goods from our diet and try to eat more vegetables and natural protein, we can make huge changes in our health.
• Eat natural protein. For most of us, be- ing vegetarian would be very diffi cult. Not just because we crave meat, but also because it’s hard to get enough protein in our day when we don’t eat meat, fi sh and eggs. It requires a lot of planning and diet responsibil- ity to be a healthy vegetarian. For the rest of us that choose to eat animal protein, it is incredibly important to make good choices with what type of meat to eat—specifi cally, grass-fed beef, organic/natural poultry, wild fi sh, natural eggs. Meat that is not grass-fed
is made from cows that are fed infl am- matory grain for their primary diet. This can affect the meat that we eat and make the meat more infl ammatory. The same goes with poultry. Non-organic/ natural poultry is given hormones and antibiotics in order to grow larger than normal—not ideal for our body!
• Essential fats. Be sure to include in your daily diet lots of healthy fats such as wild fi sh, extra virgin olive oil, nuts and seeds, avocados, coconut, and so on. Our body needs essential fats to heal our tissues because our tissues are made of essential fats. But unfortunate- ly they are called essential because our body doesn’t make them…we need to get them into our body through our diet.
Start with these changes and you will soon start to experience positive health changes! Please visit
www.naturalnutmeg. com for an extended version of this article including body work and mindfulness for stress reduction.
Dr. Ayelet Connell, PhD, PT, IMT,C is President and owner of Integrative Wellness & Physical Therapy in Bloomfi eld CT, a wellness center offer- ing holistic Physical Therapy,
Integrative Manual Therapy, Chiropractic, Acupuncture, and nutritional wellness. Ayelet is a Physical Therapist and Certi- fi ed Integrative Manual Therapist and has taught courses all over the world in Holistic Physical Therapy. Ayelet has been living in the Greater Hartford area for many years, where she integrates a healthy lifestyle at home with her wonderful family. See ad on page 11.
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