his ReCODE program which is individualized based on labora- tory results and values. The diet is referred to as Ketoflex 12/3. It is a largely plant based diet with an emphasis on non-starchy vegetables. The 12/3 refers to fasting times – at least 12 hours between the end of the last meal and the first meal of the follow- ing day with at least 3 hours minimum between the end of the last meal of the day and going to bed. The diet stresses eating whole foods and avoiding processed foods. Probiotics and prebiotics are included to support good gut health.
Diets – Mediterranean, Plant-Based, Intermittent Fasting
The Mediterranean Diet consists primarily of vegetables, fruits, nuts, seeds, legumes, potatoes, whole grain breads, herbs, spices, fish, seafood and extra virgin olive oil. One can eat in moderation poultry, eggs, cheese and yogurt. Red meats are rarely eaten. Sugar-sweetened drinks, sugar added products, processed meat, refined grains, refined oils and highly processed foods (any- thing labeled diet or low fat) are never consumed. The diet helps reduce inflammation and supports positive gut health.
Plant based diets, avoiding all meats and dairy products,
have shown reductions in anxiety, stress and depression, along with lower cholesterol and heart disease. For many maintaining a vegetarian or vegan diet may be difficult. Increasing the amounts of fruits and vegetables we eat daily, especially cruciferous veg- etables (broccoli, cauliflower, kale, brussels sprouts, and other green leafy vegetables) will make a huge difference in our general and mental health.
Intermittent fasting (Monk’s Diet) is not a diet in the usual
sense of the word. It is merely allowing at least 12 -14 hours (16 hours is even better) between your last meal of the day and your morning meal with at least 3 hours between your last meal and going to bed. This length of time allows your body to enter a state of ketosis and promotes autophagy, a state in which the cells of the body including the brain recycle components and destroy damaged proteins and mitochondria. Intermittent fasting com- bined with a Mediterranean, Keto or Plant based diet will greatly improve physical and mental health.
There are other factors for maintaining and improving our
overall mental health. These include regular exercise; maintain- ing a healthy weight; positive self-care including meditation, relaxation or prayer; being aware (mindful) and having a sense of gratitude; social contact and maintaining friendships. All these factors play an important part in maintaining and improving our mental health and positive attitudes.
Dr. Martin Opoku Gyamfi is a Medical Doctor and Naturopathic Physician. He is a wellness expert and educator with clinical and research experience from Argentina, Canada, Mexico and the USA. Dr. Opoku Gyamfi is the Director of the Diabetes Reversal Clinic at ProNatural Physicians Group, 120 Webster Square Rd. Berlin. Please call 860.829.0707 to book an appointment with Dr. Opoku.
Personalized home care, so that you can live your best life possible!
1700 Post Road, Suite E5 Fairfield, CT 06824 (203) 612-8966
22 Natural Nutmeg - April
2019ComForCare.com/FairfieldCT
James W. Osborne, MS, LPC, BCPC is a Licensed Professional Counselor, Board Certified Professional Counselor, Board Certi- fied PTSD Clinician with over 40 years of clinical experience. He employs Mindfulness, Jungian Psychology, Gestalt Psychology, EMDR and value-based techniques unique to the individual to support positive health changes. He can be contacted at ProNat- ural Physicians Group in Berlin, CT at 860.829.0707. See ad on page 17.
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