Pass the Cake for Goodness Sake

Brought to you by: Chronic Pain and Depression

Category: Nutrition

Good portion control is only half of the
weight-loss/pain-fighting battle, though.

What’s the other half?

Being active!
2 2
People who are physically active burn more
calories than people who don’t get any
exercise. It’s all a matter of creating a
balance between your food intake and the
energy you expend through activity.

2 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved

If you take in more calories than you
use up, then you’ll gain weight.

If you take in the same amount of
calories as you use up through
activity, then your weight will stay
the same.

If you use up more calories than you
take in, then you’ll lose weight.

Totals balance over time instead of daily, which indicates whether
you’ll maintain a healthy weight.


If you’re in a hurry to lose a few
pounds, then a crash diet might
sound great, and there are so many
choices: low-fat, low-carb, no-carb,
and raw-food diets, to name a few.

The problem? From the start, crash
diets are doomed to fail. They hardly
ever cause lasting weight loss,
because they rely on drastic, short-
term changes in your diet.


Even if changing your diet doesn’t lower
your pain, it will still make you a healthier
person. It will also help to prevent other
illnesses, like heart disease, diabetes,
and cancer.

The key to real weight loss is to
balance your daily activity with the
number of calories that you take in
— not just for a few weeks or
months, but for good.


Every day, the inside of your body has
chemical reactions that help keep you
healthy. But if your body is missing
some of the foods that it needs, it could
put that body chemistry out of balance.

So what happens then?


For example, not drinking enough milk
could mean less vitamin D in your body –
which might cause you to feel more pain
in your muscles and bones. That’s not
such great news for someone who’s
already in pain.

Not eating enough green vegetables, nuts,
seeds, or whole grains (all sources of the
mineral magnesium) could also lead to
problems: Too little magnesium could lead
to the overall body pain that comes from
fibromyalgia.


Some foods could make your pain feel worse by causing more inflammation in
your body.
These foods include:
• High-fat meats
• Fast foods
• Caffeine
• Alcohol
• Monosodium glutamate (MSG)
• Aspartame (NutraSweet®)
• Starchy and sugary foods


Many processed foods (like deli
lunch meats, cheeses, hot dogs,
sausages, etc.) contain chemicals
that can raise the inflammation
level in your body; eating a steady
diet of these foods may lead to
chronic illnesses, including some
types of cancer.


Now that we’ve spent a while looking at ―bad‖ foods,
let’s find out about some foods that can actually
help your pain levels.
According to experts, some diets that might
help lower pain include:
 Vegetarian diets that include plant
proteins, like whole grains; vegetables;
seeds and nuts; calcium sources
like low-fat milk; fruit; and eggs.


 Diets that include foods high in complex carbohydrates and low in protein.

Complex carbohydrates include: pasta,
potatoes, whole grain breads and cereals,
corn, peas, beans, bran, and oatmeal.

Examples of low-protein foods include: bread,
beans, corn, ice cream, lettuce, tomatoes,
ready-to-eat cereals, and boiled potatoes.


Foods with Omega-3 fatty acids, like
walnuts, oily fish (salmon, sardines)
and flax seeds.


Over the last ten years, experts have
learned the best ways for people to take
weight off and keep it off from people
listed in The National Weight Control
Registry, (people who’ve lost an average
of 70 pounds and kept it off
for over 5 years,)

Let’s learn more about how you too can
lose weight and keep it off.

13
13 Category: Nutrition
Category: Nutrition ©2012 ©2012 Chronic Pain and Depression
Chronic Pain and Depression All Rights Reserved

Eat a diet low in fat and high in fruits and vegetables.
Eat breakfast every day.
Eat four or five small meals every day.
Weigh yourself regularly, to know when you’re gaining.
Stay physically active every day.


Almost 90% of the people listed
in the Registry used diet and
exercise to lose weight. They’ve
shown that exercise is a key part
of any weight control plan.


What’s the best way to avoid weight gain and
painful joint problems?

Cut down on the amount of food that you eat
in a meal.

That’s called portion control.


Read the nutrition labels on your food and
measure out a serving, so you’ll know what one
serving actually looks like.

If you go out to eat, ask for half of your meal to be
packed up before your main course is brought to the
table. Bring it home for the next day.


One serving of meat, poultry, or fish = about
the size of deck of cards.

One serving of fruit = about the size of a
baseball.

One serving of rice, potato, or pasta = about
the size of a tennis ball.


When preparing your plate keep
portions in mind Divide your
plate into four sections and load
two sections with vegetables,
one section with meat or other
protein and the last section with
starches as shown on right.

Make this a habit and managing
your weight will be easier.

19 Category: Nutrition ©2012 ©2012 Chronic Pain and Depression

Your bones and joints support your
weight. It makes sense that people
who are overweight may have trouble
with back and joint pain.

So. what can help?

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20 Category: Nutrition
Category: Nutrition ©2012 ©2012 Chronic Pain and Depression

Weight loss, along with more physical activity, can be very
helpful for people who have some types of pain – especially
the pain of osteoarthritis.

Cutting down on high-fat foods, and eating lean proteins like
fish or chicken (without the skin) may make it easier for
people with chronic pain to lose weight.

It also helps to drink plenty of water – instead of high-calorie
carbonated sodas – and to eat more fruits and vegetables.


http://www.fitday.com

http://www.psychologytoday.com

http://www.health.com

http://www.painaction.com


www.pain-and-depression.com/Library


Pass the Cake for Goodness Sake

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