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.
Most of us eat larger amounts of food than our bodies actually need. Overeating, or taking in more calories than our bodies use in a day, results in weight gain. Learning how to eyeball your servings can help you decide on the right portion sizes.
Here are some portion size estimates to help you manage your serving sizes:
The plate method uses a 9-inch dinner plate to create a balanced meal with reasonable portion sizes. You do not need to count or measure portions with this method.
First, imagine a line down the middle of your plate, dividing it into 2 halves. Now imagine another dividing line in the middle of 1 of the halves of the plate. Your plate now has 3 sections, 1 large section and 2 smaller ones. Prepare your plate with:
Add an 8 oz. glass of low-fat or nonfat milk, a small piece of fruit, or a cup of fruit salad to your meal.
Have you really tasted your food lately? If you're in a hurry, you may not be fully enjoying the food you're eating. Not enjoying your food makes it hard to feel satisfied. And if you feel unsatisfied, you may be tempted to eat more than you really need to.
How can you savor the flavor? There's a powerful tool called "mindfulness" that can help you slow down and be fully aware while eating. Mindfulness can also help you reduce stress and negative thinking and appreciate every moment of your day.
Mindfulness is moment-to-moment awareness. It helps you slow your mind so that you don't feel overwhelmed. Try taking deep belly breaths. Observe what's happening around you without judgment. When you take the time to enjoy and understand what's around you, it's easier to savor the simple things.
You can practice mindfulness when eating, too. Try the following techniques:
In time, you may find it easier to be more aware of the moment and your food. Think about what it feels like to be hungry and what it feels like to be satisfied.
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.