Heal Inflammation With These 7 Foods!

Food can be a potent ally in the fight against inflammation or it can be your worst enemy. You may have been surfing and landed on this Pinewood Natural Health Centre because you have heard all about how avoiding certain foods and eating others can help relieve chronic conditions whether it be such as muscle and joint pain, bowel problems and fatigue.

Avoid High Glycemic Starches

Foods that cause inflammation and therefore chronic pain tend to be those that contain a lot of high glycemic starches. Examples of these starchy foods mashed potatoes, puddings, pasta, white bread and cakes.   Processed and refined sugars, flours and even some foods that you think are healthy like yams and beets can cause a chronic condition to persist.

High glycemic foods have the ability to destabilize your insulin and raise your blood sugar. The high level of insulin racing through your bloodstream as the result of eating these comfort foods can also raise levels of cortisol (the stress hormone), which puts your body in a state of physical alarm. If this happens daily your body can soon become chronically inflamed.

Anti-Inflammatory Foods

Foods that are ideal to eat because they do the triple duty of cleansing your system, blocking starches and sugars and healing your tissues are.

Apples: Apples are a versatile source of calcium D-glucerate that assists with  is liver detoxification and estrogen balance as well as helps the body utilize the glucose properly.

Asparagus: These delicious spears are a rich source of glutathione that helps ward off inflammation and invading pathogens as well as keeps your waist trim by boosting your thyroid

Blueberries and Blackberries: Dark colored berries can satisfy a craving for sweets and are high in superoxide dismutase, which can help reduce oxidative stress in the body and reduce inflammation.

Flax seeds: Flax is high in alpha linoleic acid, which is a type of helpful Omega 3 fat. They also contain immune modulators that help prevent inflammatory reactions.

Fish: Fish is a good source of omega-3 fatty acids that help increase metabolism and reduce inflammation in the body. Shellfish however can cause inflammation in the body for some people.

Ginger Root:  Ginger is a warming food that is high in arachadonic acid, which reduces pain and inflammation and helps boost your metabolic rate.

Turmeric: Turmeric is found in most curries and contains archadonic acid that can help reduce inflammation and kick your metabolism into high gear.

Not Sure Where to Start? Do These 3 Things!

You can help prevent inflammation by doing these three things:

• Avoid alcohol and caffeine, which can irritate stomach walls and cause inflammation
• Stay away from refined sugars such as the type you find in candies, sodas, cookies and white bread
• Avoid allergenic foods such as wheat or soy that cause experience inflammation in the gut

Be aware that inflammation of any kind can slow down your metabolism but the worst cases of chronic inflammation are usually caused by the foods we eat. Before you blame the weather or age, make sure you have not eaten a food that provokes a reaction in your system.

For more information or to book a consultation about anti-aging, diet and weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Health Clinic website that has a list of full services and products at www.pinewood.ca or call our Toronto Office at  (416)-656- 8100.  We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at info@pinewoodhealth.ca and we would be happy to answer any question that you have about our holistic health services.

Food And Aging

By Dr. Karen Gilman

Let’s face it, aging is part of life and how we choose to age is within our control. What you eat can make a huge difference on how you look and feel.  Here are a few common age-related diseases and some tips on which foods can help reduce your risk of developing them.

To help prevent basic cell damage: Colourful fruits and vegetables offer up loads of antioxidants that help stop free radicals from damaging healthy cells. Include leafy greens, deep red tomatoes, blueberries and carrots to help prevent cell damage.  At each meal fill about half of your plate with fruits and vegetables. To help with macular degeneration: Three particular antioxidants; vitamin c, zinc and beta-carotene help protect your vision from macular degeneration which is the leading cause of blindness after age 65.  Choose spinach, kale, collard or mustard greens or bright-coloured produce to ensure you get a good supply of these antioxidants.

To help with heart disease or cancer: A powerful antioxidant in grapes and red wine, called reservatrol may help lower your odds of getting heart disease or cancer.  Beans and lentils are also loaded with fibre and plant-based protein so they are a good age-protecting alternative to red meat.

To help with Type 2 Diabetes: Eating whole grains high in fiber like oats, quinoa, barley and brown rice may help lower your chance of developing type 2 diabetes. A healthy diet that contains whole grains also keeps blood vessels in peak condition.

To reduce your risk of Alzheimer’s: Omega-3 fatty acids in fatty fish offer many anti-aging benefits; they help protect your heart, lower your odds of having a stroke and may even help guard against Alzheimer’s disease.

To reduce your risk of high blood pressure and help lower high cholesterol: The fats in nuts are among the healthiest. Snacking on nuts may cut your risk of high blood pressure and control high cholesterol. To get the benefit, eat ¼ oz of nuts or about 4 almonds.

Not only should we add foods for healthy aging but we need to limit some foods that may harm the body:

Go easy on high-fat meat, high-fat dairy and baked treats. The saturated fat found in these foods can lead to clogged arteries and heart problems.

Don’t add sugar. Eating too much sugar can send your blood sugar levels on a roller-coaster ride of ups and downs. Over time, excess calories may cause insulin resistance, which can lead to Type 2 diabetes.   Sugar also suppresses the immune system.

Eat less salt. Too much salt can raise your blood pressure which over time, can damage other parts of your body including brain, arteries and kidneys. Limit daily sodium intake to 2,400 milligrams or about 1 teaspoon of table salt.

Dr. Karen Gillman is dedicated to healthy eating for more than 25 years, Karen Gilman is passionate about helping others eat well and love what they eat. Karen graduated from the Canadian School of Natural Nutrition in 2011 where she received a diploma in Natural Nutrition. Karen is also a certified food handler and a member of the Canadian Association of Holistic Nutrition Professionals.

                     

You can make an appointment at the Pinewood Natural Health Centre with Karen Gilman by emailing

toronto@pinewoodhealth.ca 

or

Phone: (416) 656-8100 

Top 5 Affordable, Accessible Superfoods For Anti-Aging

If you are getting cosmetic injections, carboxytherapy or dermal fillers to improve your looks, you should keep in mind that aside from the treatments that you may be getting to look youthful, it is also important to eat the foods that support healing, cell regeneration, collagen production and tissue connectivity.

Here is a look at a Top 5 Affordable and Accessible superfoods that can keep you looking young. 

1. Green Tea

Green tea is one of the most powerful anti-aging foods known to man. Green tea contains the phytonutrients myricetin, epigallocatechin gallate (EGCG), and quercetin. They are the phytonutrients that work together in order to help your body burn fat by increasing its metabolism. These nutrients can also fight against the development of tumours and cancers.

The only thing to be careful about when drinking green tea is that it can prevent iron from being absorbed into your bloodstream. The best way to prevent this odd side-effect and ensure you are getting all the nutrients you need from you food is to drink green tea between meals as a pick-me-up or add a little lemon to it.

2. Kale

Kale, and other leafy greens like Swiss chard are chock full of antioxidants including the carotenoids lutein and zeaxanthin. This antioxidant combination decreases the risk of macular-related vision degeneration and protects them from sun-induced damage.  Kale also promotes youthfulness by improving your cardiovascular health, boosting your immune system, fight cancer through hormone moderation, regulating blood sugar levels, and aiding in digestion.

Slightly steaming kale or braising makes it easier for the body to assimilate the healing carotenoids.

3. Blueberries

Blueberries contain a significant amount of vitamin K, manganese, vitamin C, and fibre. They also have omega-3 fatty acids. They can help your eyes and can heal ulcers. The antioxidants found in blueberries not only combat aging and stress factors in the body, but also reduce the risk of degenerative diseases and cancers.

One cup of blueberries has only 85 calories, and less than one gram of good fat. The fibre they contain improves bowel function and helps eliminate bowel residue. The phytochemicals they contain aid in weight loss and reduce inflammation.

Blueberries can be eaten raw, blended into smoothies, sprinkled on oatmeal or baked into muffins.

4. Tomatoes

Lycopene, the pigment that makes tomatoes red, reduces their risk for cardiovascular disease, cancer and blindness. Lycopene is best absorbed through tomatoes that are cooked so it is a good idea to eat them stewed or as a sauce. 

Salsa is also a profoundly anti-aging food because the red peppers also add substantial amounts of disease-fighting Vitamin C to the mix of tomatoes. Onions and garlics add selenium, zinc and other important minerals to the food as well.

5. Squash

Bright orange squash is loaded with beta-carotene, which in turn converts to vitamin A in the body. This reduces the risks of cancers, cardiovascular disease and osteoporosis.  The lutein and lycopene found in produce also help protect the skin from sun damage and reduce wrinkling.

Squash is easily baked in the oven. It can be mashed up like a potato and served cold and cubed in a salad.

These foods are not exotic and can be found in any supermarket. Try to buy organic to optimize your nutritional gains and anti-aging benefits.

For more information or to book a consultation about anti-aging, diet and weight loss programs or any health issue you may be experiencing, visit the Pinewood Natural Health Clinic website that has a list of full services and products at www.pinewood.ca or call our Toronto Office at  (416)-656- 8100.  We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at info@pinewoodhealth.ca and we would be happy to answer any question that you have about our holistic health services.