nutritionist Tag

featured_image

Gut Health and Mental Health, What’s the Link?

by Counseling and Wellness Center of PittsburghNovember 10, 2022 anti-inflammatory diet, anxiety, depression, dietician, dietitian, dietitian nutritionist, dietitian nutritionist near me, gut health, gut health and mental health, healthy eating, healthy food, intuitive eating, keto diet, mental health, nutrition, Nutrition Counseling, Nutritionist, registered dietitian, registered licensed dietitian0 comments

In more recent years, studies have been emerging that focus on the possible connection between gut health and mental health disorders, including anxiety and depression. The microbiome makes up all microorganisms in the human body. The microbiota encompasses all the microorganisms in a particular location, such as the GI tract. These together are developed while in the womb. During this time, early nutrition can play a role in shaping the developing gut microbiota. This helps with the development of various healthy bacteria.

The Science Behind Gut Health and Mental Health

As solid foods are introduced to infants, the microbiome is exposed to many different energy substrates, creating and developing our metabolism along with new variations of bacteria that make up the gut. It is difficult to determine what a normal microbiome consists of given the environmental, seasonal, and health status of an individual. Although, what we eat can determine what type of bacteria are predominantly present. This can also be directly linked to inflammation of the GI tract, placing stress on the microbiome. This can result in the release of cytokines and neurotransmitters. Elevated blood levels of these pro-inflammatory markers increase the permeability of the blood-brain barrier. Their release influences brain function, leading to anxiety and depression.

gut health and mental health

Pro-inflammatory cytokines are also important stimulators of the hypothalamic-pituitary-adrenal axis (HPA). The hypothalamus releases various hormones, one in which stimulates the adrenal release of cortisol, a known stress hormone. Cortisol stimulates a pro-inflammatory response, leading to a dysregulation of the HPA axis, resulting in symptoms of depression and anxiety.

When the human microbiome is challenged with dietary changes, coupled by stress, or maybe a course of antibiotics, the physiology of the normal microbiome changes. When there is a loss of beneficial bacteria, this can trigger a pro-inflammatory response and weaken the intestine. This can lead to increased intestinal permeability and allow bacteria to leak through, leading to detrimental effects on our bodies, which can be demonstrated in diseases such as irritable bowel syndrome (IBS), and mental health disorders such as anxiety and depression.

Probiotics, living microorganisms of yeast and bacteria, have been utilized as supplements for aiding in reducing symptoms of anxiety and depression. Primarily, they have been studied in the suppression of cytokines, noting improved intestinal barrier integrity. This promotes a decrease in inflammatory response. As a result, adding a probiotic to your daily regimen could help reduce pro-inflammatory hormones, especially in individuals suffering from chronic inflammation.

Although, there is no FDA regulation pertaining specifically to probiotics, and ultimately, no dosage recommendations. Until more research behind the use of probiotics as therapy for anxiety and depressive disorders is available, probiotics cannot be considered a reliable treatment method as compared to psychiatric medications.

Anti-Inflammatory Foods

When it comes to diet, various components in food can help reduce inflammation. Consider foods that are high in fiber, omega-3s found in fish, oils, and leafy greens, polyphenols (plant chemicals) found in fruits such as berries, and unsaturated fats found in almonds and flaxseeds. All of these foods can be incorporated into your daily diet to help reduce inflammation and promote a healthy gut and microbiota!

  1. Yogurt: containing live bacteria cultures, yogurt can help support a healthy gut by keeping the microbiome healthy. The probiotics in yogurt can help reduce inflammation and symptoms of bloating, gas, constipation or diarrhea. Many yogurt varieties contain added sugar, so look for plain options and add your own flavoring with fruit, nuts, and seeds to avoid excess sugar intake. gut health and mental health
  2. Fermented foods like Kombucha, kimchi, sauerkraut, kefir and miso are rich in probiotics. The good bacteria grow during the fermentation process. Add fermented foods to your diet for a healthy dose of probiotics. gut health and mental health
  3. Dark Green Leafy Vegetables: Packed full of vitamins like A, K and magnesium, dark green leafy vegetables, such as spinach, kale, bok choy, mustard greens, and collards, are crucial for brain function and gut health. Swiss chard is a great example of a food that is loaded with fiber, feeding the healthy bacteria in your gut, preventing inflammation. gut health and mental health
  4. Omega-3s: Omega-3 fatty acids also support brain health. Fatty fish such as salmon and tuna, are great sources of omega-3 fatty acids. Foods containing fatty acids can help reduce inflammation, and support healthy digestion. This can help you feel less bloated and sluggish. gut health and mental health
  5. Healthy Grains: Whole grain foods, such as oatmeal and bulgar wheat, are high in fiber, which plays an important role in stabilizing blood sugar levels. This helps restore a potential imbalance to the gut that can happen when blood sugar levels are challenged. Most whole grain products contain beneficial prebiotics that help increase healthy bacteria in the gut microbiome. gut health and mental health
  6. Berries: Berries are rich in antioxidants, which can help keep your gut healthy by reducing inflammation. They are also a great source of prebiotics, which promotes healthy gut motility. One of the highest vitamin C foods, which can improve the gut barrier and enhance nutrient absorption.

This article was written by our Registered Dietitian, Kali Alrutz

Get Started with Gut Health Nutrition Counseling

Call us at 412-322-2129 or fill out the form below to get started with Nutrition Counseling. Nutrition Counseling is covered by Insurance.

    *By submitting this form you acknowledge and accept the risks of communicating your health information via unencrypted email and electronic messaging and wish to continue despite those risks. Every month we email new mental health articles, new therapist bios and more. No spam. Unsubscribe whenever you want..

    Learn More
    featured_image

    4 Dietitian Tips for Body Positive Weight Management

    by Counseling and Wellness Center of PittsburghSeptember 29, 2022 body positive, body positivity, dietician, dietitian, dietitian nutritionist, dietitian nutritionist near me, healthy eating, healthy food, intuitive eating, keto diet, nutrition, Nutrition Counseling, Nutritionist, registered dietitian, registered licensed dietitian, weight management0 comments

    In more recent years, society has progressed towards a body positive mindset, inclusivity and loving your body at any size. In turn, the question surrounding food and nutrition is transitioning to “what can my body do,” instead of a detrimental focus on the number on a scale. With this shift, the focus on nutrition and a weight management mindset of restriction is also changing.

    Read on for 4 Dietitian-Recommended Ways to Help You Achieve Body Positive Weight Management:

    1. Utilize other measures of success. For those individuals above a healthy weight, losing weight can improve overall health, reduce risk of certain chronic diseases, and lengthen lifespan. While weight loss is a good thing for most individuals, abandoning body positivity in the process can only hinder your self-esteem and motivation. Utilizing other measures of success, such as energy levels, mindfulness and awareness, and sleep quality, can all provide a positive outlook on the journey to being the best version of yourself.body positive
    2. Focus on how foods can benefit your body. Allowing one-self to shift and focus on a more positive mindset surrounding how foods can benefit your body by providing energy, satiety, fullness, and completeness can help increase overall self-awareness. This means a focus on whole, complete foods that can create well-rounded meals. For example, think of lean proteins for satiety, high fibrous foods for fullness, and bright colored vegetables that are a good source of both fiber and vitamins/minerals. Think “how can I make my meals better?” Utilizing the foods and meals that you enjoy, think how they can be enhanced with flavorful, nutrient-dense foods that add satiety and fullness, and help your body and mind feel better.body positive
    3. Honor your hunger and fullness cues. Utilizing fullness sensations and hunger cues to guide eating versus the mindset of restriction can also help create a positive mindset. By focusing on “how do these foods make me feel,” this will help to create an emphasis on what my body can do versus the need to restrict certain foods. It can also help reduce stress eating. Prolonged stress increases cortisol levels in the body. Elevated cortisol levels can lead your body to deposit fat in the midsection. This increase in fat in the belly is shown to increase risk of type 2 diabetes and heart disease. Cortisol can also enhance cravings for high-fat and high-sugar foods by making them taste better. Practicing stress-reducing techniques, such as deep breathing, meditation, or simply allowing yourself to sit in a quiet space, can all help to calm our bodies down and reduce those cortisol levels.weight management
    4. Identify stressors to help reduce negative thoughts and improve mental health. Reducing stress, and viewing foods as beneficial additions to help your body be the best it can be for you, can improve your overall mental and physical health. Body positivity is about eating well, creating movement that you can do, and being honest about your needs in the moment.weight management

    This article was written by our Registered Dietitian, Kali Alrutz

    Get Started with Body Positive Weight Management and Nutrition Counseling

    Call us at 412-322-2129 or fill out the form below to get started with Nutrition Counseling. Nutrition Counseling is covered by Insurance.

      *By submitting this form you acknowledge and accept the risks of communicating your health information via unencrypted email and electronic messaging and wish to continue despite those risks. Every month we email new mental health articles, new therapist bios and more. No spam. Unsubscribe whenever you want..

      Learn More
      featured_image

      6 Ways Your Food Choices Can Help Lower Stress and Support Mental Health

      by Counseling and Wellness Center of PittsburghOctober 21, 2021 Certified Nutritionist, dietician, dietitian, dietitian nutritionist, dietitian nutritionist near me, food for anxiety, food for depression, food for mood, healthy eating, healthy food, nutrition, Nutrition Counseling, Nutritionist, registered dietitian, registered licensed dietitian0 comments

      There are no magic foods for boosting your mood. But when Registered Dietitian Kali Alrutz works with patients at the Counseling and Wellness Center of Pittsburgh, she often begins by telling them that a healthy diet can really help support their mental health, as well as their physical health.

      Kidsburgh asked Alrutz for advice on how Pittsburgh families can use healthy food and drink to help manage stress. Here are her tips:

      1. Choose good proteins: Many people get their protein from meat, Alrutz says, and that can be good — especially if you’re choosing leaner meats like chicken. But our brains get a boost from fish and also from nuts, because these foods offer healthy fats including omega-3 and omega-6 fatty acids. Healthy fats have anti-inflammatory properties, and “help our moods, help our brains function and think more clearly.” Along with eating fresh or roasted nuts, she also recommends buying nuts in bulk and blending them to make your own nut butters. Beans of all kinds are also great choices.
      2. Make better snacks: Leafy greens are great for brain health. If your kids aren’t big fans of cooked greens or salads, try making homemade kale chips. Lots of easy recipes are available online — simply spread kale on a roasting pan and sprinkle with a bit of salt or any spices your family likes, then roast at low heat until kale leaves are crunchy. You can also make great brain-healthy snacks with chickpeas (also known as garbanzos). Dry them with a paper towel, then toss them with just a bit of oil and spread them on a baking sheet. Sprinkle with salt and pepper or any seasonings you like, then roast them in the oven at 425 degrees until crispy, about 30 minutes. “These types of foods will give you tons of fiber,” Alrutz says. They’re great protein sources that are low in saturated fats and “high in your poly- and mono-unsaturated fats that are very good for your brain.”
      3. Stay hydrated: When we get dehydrated, it impacts our brain function and mood regulation. But if we drink plenty of water, research shows that we can decrease our risk of depression and anxiety. Rather than relying on sweetened soft drinks, make water a central part of your day. And take time to notice if you’re feeling thirsty.
      4. Keep sugar limited: Although sugar can make us feel better in the short run, “regulating your blood sugar levels is another really important idea,” she says. “Your insulin resistance also has an effect on your stress levels.” Eating sugary foods can temporarily drive blood sugar levels up, but invariably those levels will drop. That affects adults and kids physically and mentally. “With low blood sugar, you might become a little bit more irritable or you might not be able to concentrate,” and that can impact overall stress levels in a household.
      5. Try new foods and new recipes: “Variety is really important,” Alrutz says, “because every food that we consume provides us with a different vitamin or a different mineral or some type of benefit to our system.” Beyond restricting your vitamin intake, eating the same foods all the time can get boring, making mealtime feel even more like a chore and adding stress. So try looking online for healthy recipes that will be easy to make and appealing to you and your kids. Bonus: If kids get to choose new recipes and help shop for ingredients, that can help get them excited about cooking and make mealtime less stressful for the whole family.
      6. Eat consciously: So often people grab a meal on the run. Or we’re busy working or doing something else while eating. Alrutz says that if we slow down even for a few minutes and notice our meal, we’ll feel better physically and mentally. “A lot of people tend to overlook mealtimes because it kind of takes a backseat. We have busy lives, right? We have a lot going on. But, you know, we need the fuel. We need that energy to make sure that we’re mentally stable and managing our stress levels.”

      Kali is looking forward to helping you achieve your goals. Whether it is something you have been wanting to do for a while, or recently decided to seek professional assistance, she is here for you. With personalized nutrition therapy, guidance, and support to help you throughout your journey to better health and overall wellness, Kali will be there every step of the way to help you succeed.

      Kali provides in-person therapy in our South Hills location. If you’re interested in working with Kali, you can reach us at 412-322-2129 or email us at info@counselingwellnesspgh.com to get started. Or contact us here.

      This story was originally published by Kidsburgh.org, the nonprofit news website where families in the Pittsburgh region can discover local resources and expert advice on raising healthy, thriving children in southwestern PA. You can sign up for their free newsletter here.

      Learn More
      featured_image

      Nutrition and Health Tips Having a Healthy Holiday

      by Counseling and Wellness Center of PittsburghJanuary 21, 2019 dietitian nutritionist, healthy eating, healthy holiday0 comments

       Holiday Nutrition and Health Tips

       Having a Healthy Holiday

      The holidays are here and along with them we have tremendous potential for time with loved ones, a flurry of new and exciting opportunities to celebrate. Christmas, Thanksgiving and New Years blessings do not end with togetherness. Eating and breaking that celebrated bread are one of the most fundamental ways that we have come together to enjoy the wintry reprieve, in fact when asking many people what the most memorable part of a holiday is, they often rely upon descriptions of tastes and time honored recipes prepared by loved ones. With all of this focus upon food it is no wonder that according to Deborah Balfantz, PhD, a renowned Stanford University researcher, the average person gains at least one pound over the holidays. While the one pound does not necessarily wreck your waistline or over all health, it can cause potential problems if this pound is gained every year without ever coming off. With much to lose, let us examine ways to forgo the potential pitfalls of all of this holiday joy.

      Portion Control

      Controlling your portion size is one of the most underutilized means to both enjoy some of those delicious holiday treats while not over indulging. Typically a serving size is much smaller than we imagine and a heaping plate of nutrient dense foods is full of more calories than we may need in a day. When it comes to desserts and cookies, there may not even be a recommended serving size but that does not mean that we shouldn’t indulge, a little bit happens to go a long way.

      Practice Mindfulness

      In addition to portion control, we should all make a habit of slowing down when we are enjoying seasonal delicacies. This means being very aware of each bite that you take, to chew it slowly and completely. Chewing and eating can become a form of meditation when we cherish and focus upon it. In fact, mindful eating can be a very valuable tool to enhance our experience with food. Take the time to smell it, to consider the texture, the taste, and experience of each single bite.

      Create Opportunities For Fitness in Your Down Time

      Being fit and maintaining health do not happen as an exclusive result of going to the gym, we can be fit by creating exercise within our own home and daily routine. During the holidays, all of the parents recognize that they have more time with the kids who are off from school, use this as an opportunity to share in physical play, lots of tag and hide and seek will help. If you have lots of house hold chores, you can easily make fitness repetitions out of them, standing in the kitchen baking some bread, bring awareness and strength to rolling out those cookies, or why not do some squats as you shuffle dishes in and out of the oven.

      Most of these recommendations do not end for the holidays but are great ways to stay well all through out the year.

      In health and wellness,

      Counseling and Wellness Center of Pittsburgh

      *This article does not take the place of medical advice, if you have a medical condition or diagnosis, before making any changes to your diet, you should consult your physician or Nutritionist.

      Further Reading

      Deborah Balfanz, PhD, 2018, Stanford University Blog ‘How to Avoid Holiday Weight Gain.’

      Learn More
      featured_image

      Nutrition and Health Tips Having a Healthy Holiday

      by Counseling and Wellness Center of PittsburghDecember 22, 2018 dietitian nutritionist, healthy eating, healthy holiday0 comments

       Holiday-Nutrition and Health Tips

      Having a Healthy Holiday

      The holidays are here and along with them we have tremendous potential for time with loved ones, a flurry of new and exciting opportunities to celebrate. Christmas, Thanksgiving and New Years blessings do not end with togetherness. Eating and breaking that celebrated bread are one of the most fundamental ways that we have come together to enjoy the wintry reprieve, in fact when asking many people what the most memorable part of a holiday is, they often rely upon descriptions of tastes and time honored recipes prepared by loved ones. With all of this focus upon food it is no wonder that according to Stanford University researcher, the average person gains at least one pound over the holidays. While the one pound does not necessarily wreck your waistline or over all health, it can cause potential problems if this pound is gained every year without ever coming off. With much to lose, let us examine ways to forgo the potential pitfalls of all of this holiday joy.

      Portion Control

      Controlling your portion size is one of the most underutilized means to both enjoy some of those delicious holiday treats while not over indulging. Typically a serving size is much smaller than we imagine and a heaping plate of nutrient dense foods is full of more calories than we may need in a day. When it comes to desserts and cookies, there may not even be a recommended serving size but that does not mean that we shouldn’t indulge, a little bit happens to go a long way.

      Practice Mindfulness

      In addition to portion control, we should all make a habit of slowing down when we are enjoying seasonal delicacies. This means being very aware of each bite that you take, to chew it slowly and completely. Chewing and eating can become a form of meditation when we cherish and focus upon it. In fact, mindful eating can be a very valuable tool to enhance our experience with food. Take the time to smell it, to consider the texture, the taste, and experience of each single bite.

      Create Opportunities For Fitness in Your Down Time

      Being fit and maintaining health do not happen as an exclusive result of going to the gym, we can be fit by creating exercise within our own home and daily routine. During the holidays, all of the parents recognize that they have more time with the kids who are off from school, use this as an opportunity to share in physical play, lots of tag and hide and seek will help. If you have lots of house hold chores, you can easily make fitness repetitions out of them, standing in the kitchen baking some bread, bring awareness and strength to rolling out those cookies, or why not do some squats as you shuffle dishes in and out of the oven.

      Most of these recommendations do not end for the holidays but are great ways to stay well all through out the year.

      In health and wellness,

      Counseling and Wellness Center of Pittsburgh

      *This article does not take the place of medical advice, if you have a medical condition or diagnosis, before making any changes to your diet, you should consult your physician or Nutritionist.

      Further Reading

      Deborah Balfanz, PhD, 2018, Stanford University Blog ‘How to Avoid Holiday Weight Gain.’

      Learn More
      featured_image

      28 Foods to Decrease Anxiety and Depression & Enhance Positive Moods

      by Counseling and Wellness Center of PittsburghJuly 31, 2018 food for anxiety, food for depression, food for mood0 comments

      Food & Mood Series by Liz Mckinney, CNS, Board Certified Nutritionist

      “It is both compelling and daunting to consider that dietary intervention at an individual or population level could reduce rates of psychiatric disorders. There are exciting implications for clinical care, public health, and research” – editorial in the American Journal of Psychiatry https://doi.org/10.1176/appi.ajp.2009.09060881

      Mood imbalances like depression and anxiety are on the rise in the U.S. In 2016, the National Institute for Mental Health estimated that 16.2 million Americans have experienced at least one major depressive episode and 42 million have an anxiety disorder of some kind. https://www.nimh.nih.gov/health/topics/depression/index.shtml Additionally, depression is the leading cause of disability globally. Traditionally, depression and anxiety are viewed as being caused by chemical imbalances, due to under production of our feel good neurotransmitters like dopamine, GABA, and serotonin. Lets explore how food is related to emotional health and how we can put ourselves at risk for developing anxiety or depression with our diet, as well as the good news of how diet can increase of mood, energy, and all around wellness. 

      Food For Depression

      Food For Depression

       

      So what factors contribute to a drop in the production of neurotransmitters? Biologically, this question has a multi-tiered answer. First, genetics and epigenetics (namely, how our environmental exposures affect which of our genes become activated) certainly play a role in a person’s proclivity towards depression and anxiety. For example, a common genetic mutation called MTHFR has a big impact in how we activate the B vitamin folate in our cells. Those with this genetic mutation are more prone to depression because of folate’s role in making serotonin. But, we know that our genetics don’t tell the whole story. The second factor influencing the expression of our genes, are our mental and emotional stressors or triggers, this is the part that can be effected by our social supports and reduced with therapy. Social factors and cognitive perceptions contribute significantly to the onset of these common mood disorders. 

       

      The Standard American Diet, which is low in fiber, healthy fats and protein and packed full of cheap, convenient sugar laden foods means we have less of the amino acid building blocks we need to make GABA, serotonin, and dopamine. A second issue to consider is that poor gut health is directly linked to worsened mood disorders thanks to the two-way gut-brain connection. Intake of processed snack foods packed with sugar, flour, and trans fat are like pouring gasoline on the fire and promote overgrowth of pathogenic bacteria and yeast in our gut where up to 80% of our body’s serotonin is produced. Eating poor quality proteins or simply not enough further compound the issue because proteins are the building blocks for these important compounds that keep our moods stable. Grain fed, factory farmed eggs and meats and genetically modified crops are not only loaded with toxins and pesticides that alter our microbiomes, they serve to ramp up that low grade chronic inflammation. Finally, fiber intake has never been lower thanks to the standard American diet. Fiber rich foods serve as probiotics that feed the beneficial bacteria in our large intestine. Without fuel, the good “bugs” are more likely to die off, leaving room for the pathogenic species to flourish. Our bacteria send signals to our brains, so we want our good bacteria to dominate and send signals that promote brain health, not cause further chemical imbalances and inflammation.

       

      Now time for the empowering news! The food we eat can also improve mood, and decrease symptoms of depression and anxiety. Food can be a kind of internal therapy, by nourishing organs, healing of stomach linings and then increasing energy and brain health, they have a huge impact on decreasing ones susceptibility to relapsing from mental health disorders.

      Carnivores

      • High quality proteins
      • Cage-free Eggs
      • Grass-fed Beef and
      • Chicken raised without growth hormones or antibiotics.

      Vegan or vegetarian

      • Non-GMO soy 
      • Vegetable proteins like legumes, pea chia, or hemp.
      • Fermented foods like kefir, kombucha, or sauerkraut which contain live organisms that populate the microbiome with beneficial bacteria.

      The above mentioned foods promote emotional and physical health by keeping the gut happy and healthy. As a word of caution, avoid processed, packaged snack foods at all costs and focus on whole, unprocessed foods like promote a good mood. Here are some more delicious options to add to your daily diet that calm inflammation and support mood:

      • Dark Chocolate (70% or darker)
      • Vitamin B rich foods – eggs, raw dairy, grass fed beef, and organic chicken and turkey, leafy greens like kale or Swiss chard, and bananas
      • Turmeric
      • Red, Purple, and Blue Berries – Contain Vitamin C and other antioxidants
      • Omega 3s – wild caught fatty fish (2 servings weekly), walnuts and flax seed
      • Coconut oil

      As a final note, understanding mood disorders is complex and the underlying factors multi-tiered. Everyone is unique and requires and individualized approach that takes into account genetics and epigenetics, mental and emotional health and diet and lifestyle. When all three are addressed, we are better able to address mood disorders and provide the best outcomes. If you want to learn more about health enhancing diets and what foods can support emotional and physical  health, meet with a board certified and licensed nutritionist, our nutritionist, Liz Mckinney, CNS accepts Aetna and Blue Cross Blue Shield insurance as well as self paying clients. 

      Certified Licensed Nutritionist

      Certified Licensed Nutritionist

       

      Learn More

      The Amazing Natural Substance that treats Depression and Anxiety

      by Counseling and Wellness Center of PittsburghMay 5, 2018 anxiety, clinical herbalist, complementary medicine, depression, holistic health, integrative mental health, natural health, turmeric0 comments
      Turmeric, natural help for anxiety and depression.

      Turmeric is a natural substance to treat anxiety and depression.

      The Amazing Natural Substance that treats Depression and Anxiety

      Want to manage anxiety and depression as well as double down on a dose of wellness? We have one incredible natural health, food substance to report to you. Turmeric is a rhizome and a member of the ginger family. Turmeric a major ingredient of Indian curries and has also been used to dye clothing throughout history, due to its vivid yellow color. The scientific community continues to research its uses as a healing substance, specifically trying to gauge the mechanism of action and effectiveness of the active substance, curcumin.

      Curcumin is known as the most active ingredient in turmeric and continues to intrigue the medical community with its ability to providing relief for symptoms like depression and anxiety. According to a recent metanalysis funded by The National Institute of Health, curcumin was shown to be safe and effective in reducing symptoms of depression (Hewlings, 2017). That study recommended that while there are some conclusive therapeutic effects in treating depression, more research should be done to determine it’s clinical role in the treatment of anxiety.

      Turmeric entered the clinical limelight when researches wanted to investigate the differences in cancer rates between westerners and some eastern and Indian populations. Ayurveda and Traditional Chinese Medicine have used these plants for thousands of years. Natural and holistic health options find ways to use the medicinal properties of commonly used foods to enhance well-

      being. Some common ways of administering them are  by grinding them into a fine powder, then using it topically as a salve or ingesting them to treat multiple ailments ranging from skin lesions to memory enhancement.

      While the mechanisms of Turmeric’s health and wellness benefits are not completely understood, it is believed that curcumins ability to reduce inflammation, is one of the major health enhancing properties which can affect the brain, cancer, lupus, and renal disease. Curcumins also have other functions in addition to reducing symptoms of depression, it benefits the entire body and can be used as protection from liver toxic substances, to manage Crohn’s disease, reduce symptoms related to irritable bowel syndrome to name a few (Gupta, 2013). In addition to reducing symptoms, this amazing root is reported to also enhance post work out recovery, (Hewlings, 2017. ) Turmeric is not a replacement for pharmaceuticals treating depression. Patients should still seek advice from medical professionals since other medical conditions need to be ruled out. Nor does it replace the benefits of managing the symptoms of depression or anxiety by getting counseling. Rather, it viewed as complementary to current therapeutic options.

      The beneficial effects of turmeric on health is dose-dependent. It is not sufficient to heap an extra serving of curry at your favorite Indian restaurant in hopes of healing the brain and body. The clinically relevant dose of turmeric is upwards 600 mg several times per day. We recommend that the reader consult with a clinical Herbalist or Nutritionist to assess the appropriate regimen to manage the symptoms that you aim to address. Most sources recommend turmeric in capsule form to standardize the dosage. Some also enjoy turmeric in a latte or smoothie for added tasting pleasure. There is also some research being done about whether it may be further beneficial to use turmeric as an accompaniment to black pepper and some other fats like coconut milk, which are known to allow greater absorption of the active compounds. With no known side effects and so much to gain, curcumin seems like a great place to start if you want neuro-protective and physically benefits all in one delicious root!

       

      The Counseling and Wellness Center of Pittsburgh

      830 Western Avenue Pittsburgh Pa 15233

      2539 Monroeville Blvd, Monroeville Pa 15146

      Be Well Pittsburgh!

       

      • Gupta, S. C., Patchva, S., & Aggarwal, B. B. (2013). Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials. The AAPS Journal, 15(1), 195–218. http://doi.org/10.1208/s12248-012-9432-8
      • Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its’ Effects on Human Health. Foods, 6(10), 92. http://doi.org/10.3390/foods6100092
      • Lopresti AL, Drummond PD (2017) Efficacy of curcumin, and a saffron/curcumin combination for the treatment of major depression: A randomized, double-blind, placebo-controlled study. J Affect Disord.

       

      Learn More
      featured_image

      Pittsburgh Nutritionist Counseling

      by Counseling and Wellness Center of PittsburghJanuary 9, 2018 Certified Nutritionist, dietitian, Emotional Health, integrative health, integrative medicine, Nutrition Counseling, Nutritionist, registered dietitian, registered licensed dietitian, wellness pittsburgh0 comments

      Please see the bios of our certified and licensed nutritionist to learn more about the unique styles and specialties of our in house registered nutrition specialist!

       

      Kali Alrutz MPH, RD, LDN

       

      Learn more about the locations and specialists who are here to help you in each of our counseling centers!

      Counseling and Wellness Center of Pittsburgh

      Counseling and Wellness Center of Pittsburgh Wexford

      Counseling and Wellness Center of Pittsburgh Monroeville 

      South Hills Counseling 

      Greensburg Counseling Center 

      Learn More

      Counseling Monroeville, PA

      by Counseling and Wellness Center of PittsburghDecember 28, 2017 counseling, couples counseling, couples therapy, educational, marriage counseling, psychology, therapist, therapy, Uncategorized, wellness0 comments

      Counseling in Monroeville at Counseling and Wellness Center of Pittsburgh our therapists are trained in a variety of specialties including Marriage and Family Therapists, Child Therapy, and Certified Nutritionist, Kinesiologist, Clinical Herbalist, and Meditation Instructor are proud to be Monroeville’s only Integrative Counseling Center. Our Counseling team include top-rated therapists with decades of experience in Mental Health and Marriage or Couples Counseling in Monroeville.

       

      Our therapists serve Western Pennsylvania and our Counseling Center East is near you in Monroeville, Murrysville, Penn Hills, Plum, New Kensington, and Westmoreland County. We provide compassionate and scientifically validated therapy solutions specifically available for your emotional health and wellness. Our counselors treat individuals who are suffering from a broad range of mental health concerns such as anxiety, anger management, depression, chronic mental health diagnoses, trauma, bipolar disorder, late stage alcohol and substance abuse recovery, intimacy, life transitions, managing the emotional effects of a medical diagnosis, grief counseling, stress disorders, stress management, obsessive compulsive disorder, mood disorders, personality disorders, compassion fatigue, parenting, life balancing, postpartum depression and many more. Our child therapists help children who are dealing with bullying, trauma, grief, behavioral, and attentional disorders. The Counseling and Wellness Center of Pittsburgh has therapists with specialties in all ages and stages of development.

       

      Some of the commonly treated disorders which can be helped by our Couples Therapy specialists are intimacy, communication, conflict, infidelity, parenting and co-parenting, as well as premarital counseling. Family counseling is also an option and our therapists have worked with families of all types and sizes including parent child, adult children and parents, step families, siblings, and grandparents.

       

      As an integrative counseling center we utilize many approaches and offer solutions for emotional, relational, and physical health in our centers. Our counselors use cognitive behavioral therapy, mindfulness, humanistic, psycho-dynamic, and emotionally focused techniques as well art therapy for kids. We also have a wellness team to provide natural solutions to enhance well-being including herbalism, meditation, and nutrition counseling. In other instances we are glad to collaborate with psychiatrists and psychologists to provide continuity of care for those clients who hold psychiatric diagnoses. Please refer to our providers individual bio’s for a more comprehensive explanation of their professional styles, training, and educational backgrounds.

       

      We accept many insurance companies including UPMC, Highmark Blue Cross Blue Shield, United, Aetna, and Cigna. Additionally and for your convenience we also accept HSA, credit and debit card for self paying clients. We staff therapists who care and who do offer the sliding scale so that all clients can access the mental health coverage that they need.

       

      We do offer distance solutions at all of our centers and can provide counseling using Skype.

       

      If you have a question about whether we have a counselor to treat your specific concerns and emotional needs, please send an email and we will be glad to let you know or answer any other specific questions or inquiries.

      Counseling and Wellness Center of Pittsburgh is conveniently located at 2539 Monroeville Blvd, Monroeville, PA, 15146. We are in a freestanding building with a large parking lot attached to our center.

      Call us at 412-856-WELL or 412-856-9355

      HOURS:

      Monday 7am-9pm

      Tuesday 7am-9pm

      Wednesday 7am-9pm

      Thursday 7am-9pm

      Friday 7-am-9pm

      Saturday 7am-9pm

      Sunday 7am-9pm

      Learn More
      Contact Us
      close slider

        *By submitting this form you acknowledge and accept the risks of communicating your health information via unencrypted email and electronic messaging and wish to continue despite those risks. Every month we email new mental health articles, new therapist bios and more. No spam. Unsubscribe whenever you want..