RELIEVE YOURPAIN WITH PROPER NUTRITION Continued from previous page.
be dangerous and/or habit-forming. Luckily, we can treat pain and inflammation in more straightforward and healthier ways, including proper nutrition. Nutrition can help you turn around your symptoms by adopting an anti-inflammatory diet. An anti-Inflammatory diet consists of the following components: Plant-based emphasis: This means adding in more fruits and vegetables. Foods containing omega-3 fatty acids: • Fish and other seafood (especially cold-water fatty fish such as salmon, mackerel, tuna, herring, and sardines) • Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
consumption of processed foods, red meats, and alcohol. In addition, reduce your processed grain and dairy intake. Unfortunately, that means
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no donuts, no pastries, and white bread. What to Expect In Physical Therapy
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By maintaining a nutritious dietary plan with the help of a physical therapist, you should quickly begin to notice a decrease in your pain and inflammation symptoms. In addition to this, you can also help manage your pain and inflammation through: • Daily exercise: Exercise can alleviate pain or stiffness and stop the inflammation from becoming worse. • Stress management: Stress can influence the body’s inflammation and lead to a longer recovery. Taking time to relax can allow you to heal quicker. • Weight loss: If you have some unwanted weight, getting down to your ideal body weight will help with your pain and inflammation. Our physical therapists will perform a whole-body evaluation that includes a nutritional assessment to identify all the factors that may be contributing to your pain and chronic inflammation. We need to understand how your nutrition and other factors affect your overall health status. We will use this information to develop a comprehensive program that includes targeted manual techniques, mobility work, strengthening, and appropriate pain relief techniques. In addition, we will educate you and support you through changes you need to make to your lifestyle to ensure optimal results! Schedule your consultation with Homestead Physical Therapy today to discuss nutrition plans with one of our licensed physical therapists and gain additional advice on other ways you can help manage your pain!
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Whole grains: • Whole Oats
• Whole Wheat • Buckwheat
• Whole-Grain Rye
• Bulgur Wheat (Cracked Wheat)
• Millet • Spelt
• Whole Barley
Lean protein: • White-Fleshed Fish
• Plain Greek Yogurt
• Beans, Peas, and Lentils
• Skinless, White Meat (i.e., chicken, turkey, and pork)
Healthful fats: • Avocado
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• Nuts
• Olive Oil • Flaxseed To strengthen your body’s immune response, you’ll want to avoid simple carbs and sugars. Anti-inflammatory diets discourage or limit the
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HEALTHY RECIPE Green Frittata
Ingredients: • 2 eggs, lightly beaten • 4 egg whites • 2 tbsp fat-free milk • 1 tsp snipped fresh chives
• 1/8 tsp black pepper • ¼ cup shredded Parmesan cheese • 2 tsp olive oil • ½ cup 1/2-inch pieces asparagus
• ¼ cup sliced green onions • ½ cup chopped spinach leaves • 1 clove garlic, minced • 1 small roma tomato, chopped
Directions: Preheat the broiler. In a small bowl combine the eggs, egg whites, milk, chives and pepper: stir in 2 tablespoons of the cheese. In an 8-inch nonstick broiler- proof skillet heat oil over medium. Add asparagus and green onions; cook and stir for 2 minutes. Add spinach and garlic; cook for 30 seconds. Pour the egg mixture into the skillet; reduce heat to low. Cook covered for 10 to 12 minutes. Sprinkle with the remaining 2 tablespoons of cheese. Place skillet under broiler 4 to 5 inches from heat. Broil 1 minute or just until the top is set and the cheese is melted. Top with tomato.
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