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.
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:
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.
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 foods contain lycopene, which is a phytochemical that may help protect against prostate and breast cancers. Look for:
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:
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:
Purple and dark red fruits and vegetables are full of anthocyanins and proanthocyanins, antioxidants that help with heart health and brain functioning. Look for:
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:
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.
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.
Below are some tips to make your trip to the market even better:
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.
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.
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.
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 fresh vegetables and fruit when they are in season. Not only is it cheaper, but they taste the best during this time.
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.