Pass the Cake for Goodness Sake

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A short presentation for folks suffering with chronic pain. Learn what foods increase your pain and those that help decrease it.

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Pass the Cake for Goodness Sake

  1. 1. Brought to you by: Chronic Pain and DepressionCategory: Nutrition
  2. 2. Good portion control is only half of theweight-loss/pain-fighting battle, though. What’s the other half? Being active!2 2People who are physically active burn morecalories than people who don’t get anyexercise. It’s all a matter of creating abalance between your food intake and theenergy you expend through activity.2 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  3. 3. 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.3 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  4. 4. 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.4 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  5. 5. 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.5 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  6. 6. 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?6 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  7. 7. 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.7 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  8. 8. 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 foods8 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  9. 9. 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.9 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  10. 10. Now that we’ve spent a while looking at ―bad‖ foods,let’s find out about some foods that can actuallyhelp your pain levels.According to experts, some diets that mighthelp lower pain include: Vegetarian diets that include plantproteins, like whole grains; vegetables;seeds and nuts; calcium sourceslike low-fat milk; fruit; and eggs.10 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  11. 11.  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.11 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  12. 12. Foods with Omega-3 fatty acids, like walnuts, oily fish (salmon, sardines) and flax seeds.12 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  13. 13. 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
  14. 14. 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.14 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  15. 15. 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.15 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  16. 16. What’s the best way to avoid weight gain andpainful joint problems?Cut down on the amount of food that you eatin a meal.That’s called portion control.16 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  17. 17. 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.17 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  18. 18. 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.18 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  19. 19. 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 Chronic Pain and Depression All Rights Reserved
  20. 20. 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?20 20 Category: Nutrition Category: Nutrition ©2012 ©2012 Chronic Pain and Depression Chronic Pain and Depression All Rights Reserved
  21. 21. Weight loss, along with more physical activity, can be veryhelpful for people who have some types of pain – especiallythe pain of osteoarthritis.Cutting down on high-fat foods, and eating lean proteins likefish or chicken (without the skin) may make it easier forpeople with chronic pain to lose weight.It also helps to drink plenty of water – instead of high-caloriecarbonated sodas – and to eat more fruits and vegetables.21 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  22. 22. http://www.fitday.com http://www.psychologytoday.com http://www.health.com http://www.painaction.com22 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved
  23. 23. www.pain-and-depression.com/Library23 Category: Nutrition ©2012 Chronic Pain and Depression All Rights Reserved

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