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MetabolizePMD: The Basics of Anti-Inflammatory Nutrition

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Inflammation is how your body defends itself against unwanted toxins, injury, or various types of harm. What you eat can positively or negatively impact the inflammatory response. Many of the same foods that are linked to diabetes, cancer, heart disease, and other chronic conditions are also deemed "inflammatory foods."

Foods to Limit or Avoid:
  • Processed foods (meats, fast food, sweets)
  • Refined carbohydrates (pasta, flour, rice, bread, etc.)
  • Refined oils/trans fat
  • Limited alcohol (preferably red wine)

Foods to Eat:

  • Green, leafy vegetables (spinach, kale, chard, etc.)
  • Sulfurous vegetables (Broccoli, cauliflower, cabbage, brussels sprouts, etc.)
  • Deeply pigmented produce (Berries, cherries, pomegranate, etc.)
  • High quality proteins (Wild caught fish is preferred; option to have free range chicken, grass fed beef)
  • Monounsaturated fatty acids (Olive oil, avocado, nuts, seeds, salmon)
  • Optional gluten free grains/carbohydrates if very active (quinoa, beans, sweet potatoes)

How to Begin:

  1. Begin by phasing out processed foods and relying on whole foods for nutrition.
  2. Consider a 2-3 week elimination period for dairy, gluten, and eggs. These foods commonly result in allergies or intolerance.
  3. Reintroduce one food at a time and allow at least 3 days to assess for reactions and/or intolerance
    • Intolerance: stomach cramps, joint pain, bloating, bowel changes, etc.
    • Allergy: difficulty breathing, rash/hives, itching in mouth/throat, etc.

About MetabolizePMD

MetabolizePMD is a new wellness program under development at PartnerMD. By focusing on weight management and the science behind it, MetabolizePMD will help participants pursue and achieve metabolic wellness through the latest in healthy eating. Check out more MetabolizePMD content here. More information coming soon!