IHG believes in sharing with our patients a clear, more simply attainable, evidence-based message regarding nourishment. IHG Care Providers, Health & Wellness Coaches & Associate Care Providers will consistently communicate, represent & model this Philosophy to our Patients in all of our programs, offerings & care lines & in every facet of our representation of IHG. Coupling comprehension of this philosophy with motivation, confidence & skills contributes to beneficial and lasting lifestyle changes in our Patient’s journey toward enhanced health & well-being.
EAT REAL, WHOLE, UNPROCESSED FOODS
Real food is the food in its most natural state containing all of the six essential nutrients – carbohydrates, protein, fat, vitamins, minerals & water – that your body recognizes, knows how to digest & absorb. Whole foods contain a single ingredient of unprocessed food & may be combined with other whole foods during cooking or other preparation. A shift will naturally occur away from unhealthy commercially-processed foods when more real, whole foods are introduced into a healthy eating plan.
EAT MORE PLANTS – MOSTLY FRESH VEGETABLES & SOME FRUIT
Fresh vegetables & fruits contain the highest nutrient density of essential vitamins, minerals, fiber & water that our bodies need. Research evidence supports a reduced risk for many chronic diseases by including five to eight or more servings of vegetables daily & two to three servings of fruits daily. As we eat more plants & include more of these nutritious foods, we tend to want more healthy foods & crave less unhealthy foods. It happens!
EAT HEALTHY PROTEIN FROM UNPROCESSED SOURCES, INCLUDING PLANTS
Healthy protein may be sourced from animals that are well exercised, fed well, & are free of antibiotics & hormones. Healthy protein from plant sources like beans, legumes & nuts are naturally absent of unhealthy fats. Plant protein choices should be varied in order to take in a broad range of amino acids. Eating enough but not too much protein equates to about 0.38 - 0.5 grams per pound of body weight. Appropriate protein intake will provide the building blocks needed for body structure & the production of antibodies & hormones, balance blood sugar for health & satiety.
OPT FOR SMALL AMOUNTS OF HEALTHY FATS
Healthy fats may be sourced from nuts, seeds, healthy oils & fish; to ensure the omega-3 fatty acids needed daily. Healthy fats as part of a balanced eating plan are important to every cell in our body for energy, insulation, blood sugar control, absorption of other nutrients, fighting inflammation & hormone-production. Inclusion of healthy plant & some animal sources, in the right proportion & limiting unhealthy fats, from manipulated trans-fats & unhealthy saturated fats are vital to our health & well-being.
PICK CARBOHYDRATES FROM WHOLE GRAINS, STARCHY VEGETABLES, BEANS & LEGUMES
Healthy carbohydrates & their nutrients & fiber are the body’s preferred source for energy & in the right proportion, are mandatory for healthy eating. Based on our tolerance for various grains, we focus on whole, unprocessed sources from the variety of food groups mentioned above. Limiting packaged, refined or highly processed carbohydrates – like pastas, breads, crackers, etc. – cuts out unhealthy additives, dyes, preservatives, & the unnecessary added sugars found in these products.
CHOOSE SUSTAINABLE, ORGANIC, LOCAL & ETHICAL (S.O.L.E.) FOOD AS OFTEN AS POSSIBLE
Sustainable food supports societal, environmental & economic well-being through beneficial methods of: production, processing, storage, distribution, packaging & cooking or preparation
Organic refers to non-genetically modified food that is grown, processed & stored without the use of growth hormones, antibiotics, or other chemical additives.
Local is food that is produced nearby helps support the local economy by keeping more food dollars in our area. Consuming local foods may reduce the amount of fossil fuels expended in order to connect our food to us.
Ethical food is grown, processed, distributed, stored, prepared or cooked that ensures: living wages, health, humane consideration & safety for farmers & workers, that animals are humanely raised & slaughtered & the health & safety of the environment & community
TAKE PERSONAL RESPONSIBILITY FOR WHAT GOES INTO YOUR BODY
The first step in appetite & portion control is making your mind up that you are ready & willing to eat & drink healthier. Establishing a structured eating & drinking pattern is the next step to implement those healthier choices for better blood sugar control, fueling your body properly, making better food choices throughout the day & proper hydration. Opting for water over less beneficial beverages will reduce consumption of unneeded sugar, excessive caffeine, & potential harmful additives. Consistently making small changes over time & being motivated by these small improvements that add up, is the final step to taking control & reaching your individual nourishment goals.
PRACTICE MINDFUL EATING
Mindful eating is a means of being fully present & directly experiencing all the sensory, cognitive & emotional experiences related to eating & drinking. This manner of consumption directly opposes mindless or habitual eating & drinking. Eating mindfully improves our awareness of not only how our food & drink actually tastes but also what & how much we are putting into our bodies. This awareness of our consumption will promote beneficial quality & quantity of intake. Mindful eating also supports building a beneficial, personal relationship with nourishment.
PREPARE MORE FOODS YOURSELF TO TAKE CONTROL OF FOOD QUALITY
Food is information & not just a source of energy or calories. This nourishment information supports & instructs every biological function of our bodies. Taking control of what goes into our bodies is even more important to supply quality information that our mind & body needs on a daily basis. Investing time, energy & initiative in this nourishing process of choosing & preparing more of our own real food provides long term benefits toward better health & well-being, as well as, more enjoyable & more nurturing food.
CONSIDER THERAPEUTIC NUTRIENT SUPPLEMENTATION, WHEN BENEFICIAL
When suboptimal health mandates the use of individual nutrients for healing, beyond a whole foods diet, a protocol for Medical Nutrition Therapy using nutraceuticals may be recommended by one of your qualified health practitioners & will be based on each patient’s individual needs for healing in order to optimize health.
3671 Southwestern Blvd.
Suites 101 & 213
Orchard Park, NY 14127-1752
(716) 662-7008 Office
(716) 662-5226 Fax
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