Are you having back pain with any of the following?
We understand that you are experiencing one or more of the health issues that might be impacting your back pain.
We recommend that you discuss these health issues with your doctor before proceeding with this program.
Once you are cleared by your doctor to do this program, we hope it helps you find relief from your back pain.
As the saying goes, you are what you eat. If you want to stay healthy, shoot for at least 5 to 9 servings of fruits and vegetables every day and cut back on fats, sugars, and alcohol.
If your kitchen is full of healthy foods, you are more likely to eat them. Eating a moderate-size bowl of whole-grain cereal may take the edge off of your hunger and make it easier to resist the donuts when you get to work. When you make healthy choices from the start, it's easier to keep making them throughout each day.
While grocery stores have a wide variety of healthy foods, there are also many unhealthy temptations. If you're like many people, you feel the pull of the snack aisle. You can shop with less temptation if you're armed with a few smart shopping tricks.
Make a list. Consider what meals you plan to eat over the next 5 to 7 days. You may want to take some time once a week to plan as a family. If you are using recipes, check to see what you have on hand and what you need to buy. Go through your list meal by meal and write down all the ingredients you need.
Don't forget breakfast. Breakfast is an important meal, so remember to add healthy breakfast foods – such as eggs, small whole-wheat bagels, whole-grain cereal, low-fat granola, and yogurt – to your shopping list. Instant hot cereals can be a great choice, but avoid the sugary ones. Compare food labels to find the best choice.
Don't forget about sides and snacks. Add your favorite healthy snacks and side dishes to your list. Include lots of fruits. Choose vegetables that you can steam, roast, or stir-fry and whole grains, such as brown rice, bulgur, farro, and quinoa.
Organize your list by food type. Organizing your grocery list by food types not only makes it easier to shop efficiently, it also makes it easier to avoid the junk food aisles. You may wish to write a symbol next to items that are in the same part of the store.
For example, you could organize your list like this:
Shop around. Try to shop around the outside aisles of the store where the fresh produce, dairy, and meat are generally found. Go down the interior aisles only if you need a specific item. Middle aisles generally feature packaged goods loaded with salt, fat, and sugar.
Avoid the bakery section. To boost sales, stores make sure shoppers can smell their tempting, fresh-baked goodies. So beware and head for the prepackaged whole-grain breads instead.
Don't shop hungry. If your stomach is growling, you are more likely to give in to that inner voice telling you that buying the coffee cake is a must. So shop after a meal or eat a small snack before you go.
Snacks are important to healthy eating, as they can provide a midday boost so that you don't get too hungry and overeat at meal time. Snacks are most interesting and nutritious when they come from a wide range of foods.
Need a few ideas? The possibilities are just about endless, but here are a few healthy favorites:
You don't need to eat a traditional "snack food" when those mid-afternoon munchies hit. When you open your mind to new possibilities, you may find that some of your favorite healthy meals can also be great snacks:
Keeping healthy foods available at all times will help you make good choices.
Taking the time to cook and sit down to eat is one of the best ways to get at least one healthy meal a day. Dinner time helps you stay connected with those close to you, whether it's your spouse, friend, child, or neighbor. Sharing a meal encourages you – and them – to plan healthy dishes, relax, and slow down when eating.
The family dinner may seem like a hurdle given modern, fast-paced schedules. But it can be easy and fun if you keep these tips in mind.
Research shows that children who eat meals with the family have healthier eating habits than those who do not. Teenagers who eat with their families 5 times a week or more actually do better in school and are less likely to smoke, drink, or use drugs. Get your kids involved in the kitchen by:
You probably know that healthy, home-prepared meals are the best choice. But there are times when grab-and-go foods seem to be all you can fit into your busy day.
Often, the faster and more convenient a food is, the more calories it has and the fewer vitamins and minerals it contains. That's the bad news. The good news is that there are many healthy, nutritious foods you can eat on the go.
Airports, convenience stores, and highway rest stops are filled with tempting options, but most of this food is processed and loaded with unhealthy ingredients like sodium, saturated fat, and excess calories.
Restaurants realize that consumers want healthier choices. Many menus showcase healthy items like salads.
Many restaurants are now listing nutritional information for consumers. Take advantage of new menu label laws in California to make smart choices.
Healthy foods can sometimes be a challenge to find, so take a peek at the label.
Planning ahead can help you eat healthier and save money.
If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder.
This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.