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Are you having back pain with any of the following?

  • Severe pain, weakness or tingling in your leg(s).
  • Difficulty stopping urination or loss of control of bladder or bowels.
  • Unexplained fever, nausea or vomiting.
  • A history of cancer or unexplained weight loss.

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.

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Healthy Eating

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.

Fruits

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Fruits are high in fiber, low in fat, and a great addition to your healthy eating plan. Choose 4 servings (2 cups) of fresh, frozen, or dried fruits. A serving consists of 1 medium piece of fruit; 1/2 cup fresh, canned, or frozen fruit; or 1/4 cup of dried fruit. To add more fruit to your day:

  • Keep a bowl of fresh fruit on the table, counter, or in the refrigerator.
  • Choose mostly whole or cut-up fruit rather than juice.
  • Have fruit as dessert.
  • Add fruit to low-fat or nonfat yogurt.
  • Buy fresh fruits in season for peak flavor and lowest cost.
  • Check out your local farmers' markets for a variety of fruits.
Additional References:

Vegetables

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Vegetables are high in fiber and low in fat. Aim for 5 servings (2 1/2 cups) of vegetables in an array of colors and types. A serving equals 1/2 cup of cooked vegetables, 1 cup of raw vegetables, or 6 ounces of vegetable juice.

As you think about ways to add your favorite veggies to meals, remember that half a cup of vegetables is about the size of half a baseball or a child's fist. For raw leafy vegetables, like lettuce, it takes 2 cups to count as the equivalent of 1 cup of other vegetables.

Ways to add more vegetables to your day
Breakfast
  • Do you like scrambled eggs? Try adding some sautéed tomatoes, onions, bell peppers, or mushrooms.
  • Make a breakfast burrito. Fill a whole-grain tortilla with scrambled eggs, veggies, and a dollop of salsa for extra flavor!
  • Try a tasty recipe for carrot or zucchini muffins.
  • Put sliced tomato and cucumber on your bagel along with low-fat cream cheese.
  • Try grilled veggies or a hearty salad for breakfast.

Lunch

  • Add sautéed or microwaved frozen vegetables to pasta sauce or soups.
  • Put tomato, spinach, and sprouts in your turkey sandwich.
  • Make tuna salad with vegetables. Mix chopped red onions, celery, cucumber, corn, and black pepper with canned tuna and low-fat mayonnaise.

Dinner

  • Spice things up with fajitas for dinner. Sauté onion and green and red pepper until tender. Season with salt, pepper, or any kind of fajita seasoning you have. Scoop some vegetables, fresh tomatoes, avocados, a little low-fat cheese and low-fat sour cream onto a warm whole-wheat tortilla.
  • Stir-fry veggies with a little oil. Add garlic, chopped ginger, tofu or meat, and a dash of low-sodium soy sauce. You can use frozen or fresh vegetables.
  • Try some easy, delicious grilled vegetable kabobs. Cut mushrooms, onions, bell peppers, zucchini, tomatoes, and pineapple into bite-sized chunks and marinate in olive oil and balsamic vinegar. Slide the pieces onto skewers and grill them.
  • Always have fresh and frozen veggies available for those busy evenings. Add them to your favorite one-dish meals or casseroles. Boil or steam, sprinkle with herbs, and pair with your favorite entrée.

Snacks

  • Veggies in a drink? Carrot or tomato juice is perfect for a light snack.
  • Try slicing up a fresh mango and serving with nonfat yogurt.
  • Keep precut veggies in your refrigerator at home and at work for easy, healthy snacks.
  • Spice up those raw vegetables by dipping them in hummus or a low-fat dressing.
  • Buy ready-to-eat prewashed vegetables for convenience.
Additional References:

Rainbow Eating

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Nature's healthiest foods are bright in color. The colorful hues found in fruits and vegetables are a sure sign of the many nutritional benefits. Look for foods that are vibrant in color. Here is a guide to help you choose from the rainbow of fruits and vegetables.

Red

Red foods contain lycopene, which is a phytochemical that may help protect against prostate and breast cancers. Look for:

  • Tomatoes
  • Watermelon
  • Red bell peppers
  • Cherries
  • Cranberries
  • Pomegranates
  • Red/pink grapefruits
  • Red grapes
  • Beets
  • Red onions
  • Red peppers
  • Red potatoes
  • Rhubarb
Orange

Orange foods contain alpha and beta carotene. Your body converts alpha and beta carotene into an active form of vitamin A, which helps keep your eyes, bones, and immune system healthy. These phytochemicals also act as beneficial antioxidants that absorb disease-promoting free radicals. Look for:

  • Apricots
  • Cantaloupe
  • Sweet potatoes
  • Grapefruit
  • Mangos
  • Papayas
  • Peaches
  • Carrots
  • Yellow peppers
  • Yellow corn
Yellow and green

Yellow and green vegetables contain lutein and zeaxanthin. These are phytochemicals that collect in the eyes and help prevent age-related macular degeneration (the leading cause of blindness in older people). Leafy greens, like kale and spinach, are also rich in beta carotene. Cruciferous vegetables (such as broccoli, kale, and cabbage) provide compounds called indoles and isothiocyanates that may help prevent cancer by increasing enzymes that clear toxins from the body. Look for:

  • Avocados
  • Green apples
  • Green grapes
  • Honeydew
  • Kiwis
  • Limes
  • Artichokes
  • Asparagus
  • Broccoli
  • Green beans
  • Green peppers
  • Watercress
  • Arugula
Purple and dark red

Purple and dark red fruits and vegetables are full of anthocyanins and proanthocyanins, antioxidants that help with heart health and brain functioning. Look for:

  • Blackberries
  • Blueberries
  • Plums
  • Raisins
  • Eggplant
  • Purple cabbage
  • Purple-fleshed potato
White and tan

Some white or tan foods are good for you too! Many white vegetables contain pigments called anthoxanthins and allicin, a phytochemical that may help lower cholesterol and blood pressure and reduce the risk of stomach cancer and heart disease. Other white foods such as bananas and potatoes are good sources of the mineral potassium. Look for:

  • Onions
  • Garlic
  • Chives
  • Scallions
  • Mushrooms
  • Leeks
  • Bananas
  • Brown pears
  • Dates
  • White peaches 
  • Cauliflower
  • Jicama
  • Parsnips
  • Turnips
  • White-fleshed potatoes
  • White corn

Shop at Your Local Farmers' Market

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In California, the fields are bursting with produce all year round – and so is your local farmers' market. You'll find the freshest food, learn where it comes from, and meet the people who grow and harvest food in or near your community. Fruits and vegetables are the stars here, but look for freshly baked breads, colorful bouquets, and crafts from local artisans too.

Why go local?

Just-picked produce is a treat for your taste buds – but freshness isn't the only benefit of farmers' market foods. When you buy directly from the growers, you're putting money into the small-scale operations in your local community. Plus, since the foods are grown nearby, they don't have to travel so far to get to your table. This means they require less fuel and create less pollution than most supermarket produce, benefiting the environment for all of us.

Kaiser Permanente farmers' markets are held in season at your local medical center. Find the one closest to you at your local medical center or look for a community farmers' market elsewhere in California.

Getting ready for market day

Below are some tips to make your trip to the market even better:

  • Bring cash, especially small bills and coins.
  • Wear comfortable walking shoes and a pedometer to track your steps.
  • Use sunscreen and wear a hat.
  • Bring an umbrella if it looks like rain.
  • Help reduce waste by bringing reusable bags or boxes.
  • If you're not going straight home, pack a cooler to keep your produce fresh.
Survey the stands

First, take a walk around the whole market first to see all your options (and work on your daily step count). Try a sample or two, especially when you see an unusual variety of fruit or vegetable – you just may discover a new favorite. Then, make the rounds again when you're ready to buy. You'll know you're getting the best deal on the freshest, tastiest items.

Ask questions

Not sure what to do with pea sprouts or purple potatoes? Wondering which variety of tomato will work best in a salsa, pasta sauce, or salad? Ask the farmers and the assistants working the stand. They know their produce best and usually have great tips for how to enjoy it. Try a sample for a sneak peek at new flavors.

Go early or late

Early birds get first pick of the freshest foods before the summer heat takes over. But showing up late has its advantages, too – many farmers offer rock-bottom prices at the end of the day to avoid carting any leftovers home with them.

Involve your kids

Farmers' markets make a fun shopping trip with kids and grandkids. Let them help choose the fruits and vegetables. Chances are they'll be excited about cooking and eating them with you. It's a great opportunity to create fun summer memories together.

Buy seasonal food

Buy fresh vegetables and fruit when they are in season. Not only is it cheaper, but they taste the best during this time.

  • Fall: cauliflower, butternut squash, sweet potatoes, and apples
  • Winter: beets, artichokes, cabbage, pears, oranges, and pomegranates
  • Spring: asparagus, spinach, strawberries, grapefruit, kiwis
  • Summer: eggplant, tomatoes, zucchini, green beans, berries, cherries, and peaches
Additional References:

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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.

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