Got back pain questions? Our Back Wellness Coaches have answers. Text Us Now at 412.419.2225. It's FREE!

  
 
  • Nutrition & Inflammation

    wellnessmama | November 6, 2017 - 4:01 AM Diet/Nutrition

    I've been working hard to control to my inflammation/arthritis strictly through whole food nutrition. Curious if anyone else is on a similar path or would like more info?

    3 Likes 
  • Macey
    November 6, 2017 - 1:48 PM

    Hi Wellness Mama,

    Yes. I am definitely on a similar journey. Always looking for ways to decrease inflammation. I find that when I stick to my diet my back pain hurts less but it’s Monday and I am regretting my cheat day on Sunday. Any tips welcomed! 

    1 Like 
  • ChiefBacker
    November 6, 2017 - 2:32 PM

    I would definitely like to hear about what you are doing with food to fight inflammation. Anything that can be added to diet that is natural is a big plus.  Please share if you can.  Thanks.

    1 Like 
  • Nerdzilla
    November 6, 2017 - 7:45 PM

    Hi all! I had never heard of having an anti-inflammatory diet before my spine imploded several months ago, so I am pretty new to it, but definitely feeling the difference. 

    My readings let me to some basic starting points: 

    1. Eat nuts like almonds2. Do not eat meat or dairy3. Do not eat Gluten (that's easy, I am allergic to gluten/wheat and corn!)4. Try for 8-9 servings of fruits and veggies a day. 5. Eat fatty fish like salmon and tuna

    I actually wrote a blog about this, which you can see at

    , titled, "Banana Ice Cream Doesn't Suck." Because my anti-inflammatory diet let me to finding new ways to enjoy things like ice cream without the added sugar. Banana ice cream is STUPID EASY if you have a food processor. So for sure check that out if you're an ice cream fiend like I am.

    Sometimes if I think about it all at once, it becomes daunting and overwhelming, so I tried to really nail down one meal at a time and go from there.

    For breakfast every day, I have a smoothie that I make with almond milk -- it's made with a vegan protein shake powder, a vegan superfoods freeze dried greens powder, and frozen blueberries (anti-inflammatory and low glycemic!) I throw in a couple of tablespoons of hemp seeds as well. This shake keeps me full, it meets all the anti-inflammatory requirements, and I get almost all the recommended servings of fruits and veggies just from that.For lunch, something I might make is a sweet potato baked in the microwave in my potato bag. Then I'll top it with a smashed up avocado, and maybe some kale that I've sauteed in vegan butter with some garlic. SUPER filling meal, lots of good healthy fats, and meets the anti-inflammatory goals.Dinner is tougher but we're trying for things like salmon and asparagus foil wraps cooked in the oven. Last week we made curry lentils in the crock pot that we ate off of for a few days.I'm a sugar addict and a food addict -- it's how I deal with my emotions. So keeping lots of fruits on hand and eating them, including the banana ice cream, helps keep me on track better for the no added sugar bit.

    13 Comments
    2 Likes 
    • Nerdzilla

      ACK! I don't know what happened to the formatting there! I had it all nice and pretty and easy to read. I guess because I put a URL in the text it put my site logo there. So sorry you guys! I hope you still find the information useful. 

    • ChiefBacker

      Wow, this is great information.  Thanks for sharing.

      We will look into the formatting issue.  When a URL is added, it grabs a snippet from the site and places a nice little site card in the post.  Like below.  But now I see when it's place mid-sentence it gets goofy.  We will check it out.  Thanks. 

    • Macey

      Firstly, love your blog and its name. I've started eating a low carb- high fat keto type diet and although it's been hard, it's been fun getting creative. My boyfriend's favorite dinner to make (he's the cook, I'm the cleaner lol) is salmon, tilapia, and trout with this amazing sauce that's all keto- friendly. Ironically, those foods tend to also be anti-inflammatory so it's a win-win.

      We also found these healthy food delivery services like Hello Fresh, which bring the farm and ingredients to you. Everything is fresh, healthy and amazingly tasty. But I'm nowhere near perfect so this info you sent rocks. Thank you!

    • Nerdzilla

      Thanks so much for the complimentary comments on my blog! :)

      So unfortunately almost all of the food delivery services include ingredients that I am allergic to in every meal option. It really complicates things when you have multiple food allergies -- especially with GF stuff. Most GF foods/recipes use corn instead... welp, I'm allergic to corn too LOL 

      I did find one called Hungry Root that I am DYING to try, against my boyfriend's will LOL It's health food that takes like junk food for snacks, and lots of health meal options as well. You should check it out, because it's all plant based it's also mostly anti-inflammatory!

      I have a friend who has a REALLY seriously degraded spine that is doing Keto. She worries me -- the doctors have told her that she could paralyze herself at any time just by moving and living day-to-day, but the surgery they want to do is like a full spinal reconstruction and she'd be in a rehab for 6 weeks and kind of have to relearn walking and she refuses to do it. She works in the medical industry but has low trust for the medical establishment, which I totally get. I just worry. Anyway, y'all are truly the MVPs because Keto sounds too hard for me LOL I gotta have my fruits!

    • Nerdzilla

      Sure no problem, thanks for having me, and for putting Backer Nation together. Seriously so needed and so helpful during such a difficult and challenging time.

    • ChiefBacker

      Thanks for saying that.  Means a lot.  We are here to help always.  I know how tough things can be.  Have had my own challenges and still do.  You have a team that cares in your corner anytime you need it.  

    • Macey

      You're most welcome! 

      Oh no! I have so many friends with the same dietary restrictions and it's so annoying to deal with and go out to eat. I am that girl who has to sub. everything. I think all my servers hate me. LOL. You'll have to let me know once you get the Hungry Root. I may just look into it as well. ;)

      And I'm triple sorry for your friend. That sounds awful. Let her know we are thinking of her and maybe send her our link. She's lucky to have a friend like you by her side. It can be easier to have a healthy buddy to talk to and exchange tips with. 

      Fruit! OMG. It's crazy who knew how much sugar they had? Luckily, berries are pretty low carb so they've become my favorite. Oranges, bananas, cherries, and pineapple = the death of me. 

      But on the other hand, there's always an alternative. My mom recently made this cauliflower pizza that was out of this world. 

    • wellnessmama

      I love all this sharing of resources and experiences. I LOVE community!

      I wasn't even 40 years old and I felt like I was losing control of my health. Chronic arthritis and gut issues were sidlining me from my busy life as a wife and mom of 3 boys. I was NOT ok with this. From what I had already been learning about the power of whole food nutrition to help our bodies heal, I decided to give nutrition one last purposeful effort before I just signed up for the meds that I didn't want. But I knew I needed help. Shortly after I was introduced to fruits and veggies in a capsule. What??! For reals! Totally sounds gimmicky but with 40+ clinical studies done and published from top places including MD Anderson Cancer Center, I was convinced. I'm kinda nerdy like that. And I knew that I needed more fruits and vegetables to reduce my inflammation based issues. I am now pain FREE and med FREE! Amazing how simple the concept is that if we fuel our bodies with what it was designed to need that it can be better prepared to help and heal itself! Who can't benefit from the nutrients of 30+ raw fruits and veggies from the rainbow daily?

      I highly recommend this website for a lot of resources:

      That website also has a link to LIVE webinars. There has been one previously about the Keto diet that you might find interesting to check out.

      I've worked hard at reducing inflammatory foods and I've been most successful with sugar. I used to be SUCH an addict lol. But about every other month I do this 10 day cleanse that helps keep everything in check. Not your traditional cleanse, but focused on flooding the body with lots of whole food nutrition and eliminating some of the more toxic food choices which then allows your liver to detox. So right now I'm caffeine free among other things but truly that is the hardest for me lol!

    • wellnessmama

      What is the vegan protein shake mix you use? I use one daily too!

    • Macey

      I’m so sorry to hear about your arthritis pain. Ugh! My mom deals with it too. Flash forward to today.. hearing you have no pain from just dietary choices is amazingly amazing. No other way to say it. Is it hard to stay on track? I’ll definitely check that out. I can use all the help I can get. 

      ps: what’s your secret to no caffeine? Coffee is one of my favorites haha

    • wellnessmama

      IT's a journey for sure. Some days I'm better than others but thankfully I was introduced to a very simple way to get more fruits and veggies in my diet which helps me bridge the gap between what I'm eating and what I SHOULD be eating. And I hear ya girl- coffee and I are BFF's lol. I don't do it often but the cleanse I'm doing for 10 days right now is such an excellent way for me to reset and get things back into proper proportions. I'll go back once the 10 days is over but I won't NEED it. You know what I mean? You really can have amazing energy without coffee/caffeine!

    • Macey

       I definitely know exactly what you mean. We have our good days and our bad days and hopefully by making good choices we have mostly good! Although sometimes it’s easier said than done. About the cleanse, I definitely know what you mean. We all need a break once in a while. And then as you said your body won’t need or crave it. Kudos to that! 

    • wellnessmama

      Oh my...I have certainly indulged this holiday. And it's starting to show in how I feel for sure! Time to get back on track. I've got a program cleanse planned for next week and I'm going to ease myself into this week.