|
Nutrition & Fitness Newsletter |
 |
|
 |
Curbing Inflammation
Inflammation is the body’s natural response to injury. For example, swelling related to a sprained
ankle, sore muscles from a work-out, or a bruise are temporary responses that resolve within a few
days. When inflammation is constant or chronic it may be a sign of a long-term health condition -
meaning the immune response is in over-drive. Symptoms of chronic inflammation could be
allergies, skin rashes, acne, daily muscle / joint pain and digestive issues (gas, bloating, and / or
stomach pain). Chronic inflammation can lead to chronic disease or chronic discomfort. Managing
inflammation through diet may reduce your risk of heart disease, cancer, and even improve
allergies, arthritis and skin conditions. By reducing inflammation you may notice improvements in
muscle / joint pain, allergic symptoms, skin health and digestion.
Here are a few of many tips to reduce inflammation through diet:
- Use Omega-3 Fats —
incorporate more omega-3 food sources, some of these are: fish, especially wild salmon, halibut, walnuts, flax seeds and chia seeds.
- Reduce Sugar —reduce refined sugar, have more anti-inflammatory fruits – focus on berries
(blueberries, raspberries, strawberries) these are also high in antioxidants.
- Spice it Up —
add more spices to your foods: ginger, turmeric, cumin. Some curries are made with all these spices and are helpful in reducing inflammation.
- Lower Fat Foods — total fat should be 20-35% of total calories. Saturated fat should be less than 10% of total calories. Use more of the heart healthy unsaturated fats that reduce inflammation such as olive oil, avocado, nuts and seeds.
- Increase Fruits and vegetables —
having more of these foods will improve nutrition and displace other inflammatory foods. Meat can be an especially high fat protein having many inflammatory properties.
- Identify Food Intolerances — work with a nutritionist to identify potential food intolerances that could lead to chronic inflammatory digestive issues and other symptoms.
FITNESS/NUTRITION in the NEWS
Genetically Modified (GMO) aka "Bioengineered" Foods
Disclosure of most genetically modified aka "bioengineered" foods is required now. However, it can often be a patchwork of different ways to determine if that's true. On food labels look for "Contains bioengineered food ingredient" or you may see a scan code for more information if only a disclosure is necessary. All this depends on if a food ingredient is "derived from bioengineering". Stay tuned for more information on how to navigate these disclosures. If you would like to completely avoid bioengineered foods, your best strategy is to buy certified organic foods, these foods must come from non-genetically modified plants. Otherwise, anticipate that non-organic canola, soybean, corn and sugar beets are bioengineered, amongst many other foods.
Sheri is a Certified
Nutritionist
with a master's degree in nutrition, with over 19 years of clinical counseling
experience, an ACE-certified Personal
Trainer with advanced certifications in medical exercise, functional fitness, senior fitness and health coaching. All nutrition consultations include exercise guidance, dietary
analysis and meal plans to meet your individual lifestyle, calorie and nutritional needs.
Free introductory 15-minute appointments are also
available.
To schedule an appointment with Sheri Mar, email:
info@EatWellBeFit.com or call: 206.789.6440
Do you have a fitness or nutrition topic for the month?
Email your suggestions to info@eatwellbefit.com
|
|
|
|
 |
|
|
