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RELIEVE YOUR PAIN & INFLAMMATION WITH A SIMPLE NUTRITIOUS DIET 5 4 5 2 7 2 3 8 6 4 4 7 1 6 8 1 9 8 5 3
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Nutritionists have had patients report great success in turning around their symptomsbyadoptingananti-inflammatorydiet. Inflammation isyourbody’s way of trying toheal, whichcan beaccelerated throughanutritional diet that complements the removal of toxins. This includes: 1. Adding in more veggies! Raw broccoli, Brussels sprouts, cauliflower, and cabbage are the best options when sustaining an anti-inflammatory diet. They can be cooked if you prefer, but raw vegetables are generally better for speeding up the inflammation process. You’ll want to eat up to nine servings per day, andyou can substitute fruits for acoupleof thoseservings to break it up, if it becomes too much. Otherwise, the timeless saying “eat your veggies” is key. 2. Trying your best to avoid red meat altogether. It is best to avoid red meat while participating in an anti-inflammatory diet. If this proves difficult, red meat is okay in small doses; however, it should be more of a rare treat in your diet. The proteins in red meat require extra work from your kidneys to process, so it will slow down the healing process if you eat a lot of it. One small piece of steak, one time per week, should be your limit. Luckily, chicken and fish are just fine for an anti-inflammatory diet. Enjoy them with all of those servings of vegetables! 3. Reducing your grain and dairy intake. In order to strengthen your body’s immuneresponse,you’llwanttoavoidsimplecarbsandsugars.Unfortunately, thatmeansnodonuts,nopastries,andnowhitebreads.Dairyproductsshould also be extremely limited, so very little cheese or milk with anything. Whole grains, such as barley, oats, brown rice, and wheat are best. 9 5 7 3 2 1 4 5 8 2 9 4 7 8 9 8 6 5 9 http://1sudoku.com n° 229777 - Level Medium 7 3 9 6 1 6 2 8 9 4 3 4 8 2 5 4 3 9 6 5 7
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n° 222047 - Level Medium
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If you believe your diet or nutrition levels are limiting your progress, or contributing to your pain, please discuss this with your therapist. We have resources that we can provide you to help you move in a positive direction. From nutritionists to health coaching we can be of assistance in getting you advice to get your nutritional health back on track. 9 8 7 8 6 1 Sources: https://www.health.harvard.edu/pain/can-diet-heal-chronic-pain https://www.webmd.com/pain-management/ss/slideshow-foods-fight-pain 5 2 6 4 9 6 1 2 8 5
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Sudoku LevelHard
LEMON ROSEMARY SALMON n° 228310 - Level Medium
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n° 26328 - Level Medium
INGREDIENTS • 1 lemon, thinly sliced • 4 sprigs fresh rosemary • 2 salmon fillets • Salt to taste • 1 tablespoon olive oil 5 2 4 9
DIRECTIONS Preheatoven to400degreesF (200degreesC). Arrange half the lemon slices in a single layer in a baking dish. Layer with 2 sprigs rosemary, and top with salmon fillets. Sprinkle salmon with salt, layer with remaining rosemary sprigs, and top with remaining lemon slices. Drizzle with olive oil. Bake 20 minutes in the preheated oven, or until fish is easily flaked with a fork. 8 9 2 6 6
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n° 28718 - Level Medium
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n° 225044 - Level Medium
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