Are there foods you can consume that can lessen your symptoms? Following an anti-infl ammatory diet is sure to help considerably. Anything we can do to lessen systemic infl ammation is going to help with the immune response to these plants/foods. To simplify anti-infl ammatory diet guidelines for the purposes of this article, I would recommend 4 key components:


1. Decrease sugar and refi ned carbohydrates in the diet


Sugar and the quick breakdown of refi ned, processed carbohydrates into sugar lends itself to systemic infl ammation. When decreasing these foods, think not just desserts, but any food made from fl our: crackers, breads, any food product made from dough, baked goods and chips all fall into this refi ned carbohydrate category. Try to consume carbohydrate foods only as they natu- rally appear in nature. For example, sweet pota- toes, brown rice, quinoa, and winter squashes are all great sources of complex carbohydrates.


2. Decrease dairy in the diet, especially that from cow’s milk. Dairy can be very infl ammatory for many


people. (Cow’s milk, yogurt, cheese, ice cream) Note: eggs are not dairy.


3. Increase produce in the diet, particularly vegetables Most Americans fall far shy of the standard recommended 5-9 servings of produce per day. I aim for my clients to consume as close as they can to 5 servings of vegetables daily (think about the equivalent of 1 cup of cooked vegetables as a 1 serving quantity). Pay special attention to green vegetables: dark leafys such as kale, spinach, chard, Brussels and broccoli. These are nutritional powerhouses and contain VItamin C, a natural antihistamine, B vitamins, Vitamin K and minerals such as Magnesium which reduces histamine release and infl ammation of the airways.


For guidance on fruit intake: 2 servings per


day is a good amount for the average person. Focus on low glycemic fruits: berries are excel- lent choices due to the amounts of antioxidants, fi ber and numerous vitamins present. Citrus and kiwi are another excellent choice for their Vitamin C content. Citrus fruits, apples, onions and cabbages are all rich in quercetin: an im- portant fl avonoid that has natural antihistamine and anti-infl ammatory properties. Consuming these vegetables and fruits will ensure adequate consumption of antioxidants, polyphenols, phy- tonutrients, B vitamins, minerals and fi ber, all of which are key to reducing infl ammation in the system. Remember, 1⁄2-3⁄4 of your plate should consist of vegetables.


According to Dr. Mark Hyman, MD, lead- ing expert in the fi eld, here are some guiding principles about vegetable intake:


Specializing in Women’s Health Our holistic approach to women’s health is designed to


Wellness • Gynecology • Obstetrics


appeal to each patient’s physical, emotional and spiritual balance. We invite you to visit our uniquely designed and operated medical practice


Our skilled team of professionals can respond to whatever you need to help you feel better, look good and live to your fullest potential.


www.womenshealthct.com


South Windsor (860)648-2748 ~ West Hartford (860)231-1644 (860)231-1644


www.NaturalNutmeg.com 31


How You Eat Affects How You Feel Do You Suffer from Anxiety


Reduce Your Joint Pain Chronic pain is often caused by inflammation in the body. A poor diet will commonly contribute to joint aches and pain. Working with a nutri- tionist to improve your diet and lifestyle can greatly benefit how you feel on a daily basis.


Do You Experience Chronic Holly Niles, Clinical Nutritionist Call NOW!


860-519-1916 to schedule a nutritional consultation with a nutritional expert!


34 Jerome Avenue, Suite 305 • Bloomfield, CT 06002 • (860) 519-1916 Info@IntegrativeWellnessAndPT.com • IntegrativeWellnessAndPT.com


Digestive Discomfort? Are you ruled by your gut? Do you experience bloating, gas, abdominal pain? How we eat and what we eat can greatly affect how we feel throughout the day and night. Our Nutrition Team can teach you how to eat healthy without ‘going on a diet’.


or Depression? Many people don’t know that most of our mood modulating brain chemicals are produced in our gut. If our gut is inflamed, our mood is often affected. By learning how to eat in a healthier and more nourishing way, we can improve our mental health.


Our Approach Our approach to nutrition is to help our clients find practical ways to enjoy making healthy changes in their life. Being on a diet is never fun and rarely brings about long-lasting changes. But learning how to change your lifestyle to include more whole foods can bring about huge benefits in how we feel.


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44