Heart-healthy Peanut Butter Pumpkin-spiced Oatmeal

Pumpkin seeds contain both omega 3 and omega 6 fatty acids.  Both of these fats are considered essential because our bodies can not make them, therefore we have to consume them in our diet.  Omega 3s and 6s regulate our body’s response to inflammation making them a great food for someone living with chronic inflammation. […]

Anti-Inflammatory Red Apple Broccoli Salad

The skins of red apples and purple onions contain the antioxidant anthocyanins that help reduce inflammation.  Broccoli is a great source of antioxidants too but specifically sulforaphane which has awesome anti-inflammatory properties and has been shown to keep that heart healthy.  Greek yogurt is a great source of probiotics that will put good bacteria in […]

Wellness vs. dieting in pain management

When you’re in pain, the last thing you want is for your doctor to tell you that it would get better if you just lost weight. In fact, weight is a leading reason why people in pain (and people in general) don’t go to the doctor – they don’t want to be harassed about their […]

Traveling? Add ‘stop, think, stretch’ to your itinerary

According to the National Institutes of Health, pain affects more Americans than diabetes, heart disease and cancer combined and pain is cited as the most common reason Americans access the health care system. Debilitating, disabling pain leaves you unable to work, to go out with friends or to conduct your daily activities.  But what about […]

Stopping migraines before they start

A migraine isn’t just a bad headache; it’s a specific type of headache that comes with severe throbbing or pulsing pain on one side of the head – or sometimes both sides. Migraines are often accompanied by nausea or vomiting and they’re made worse by light or noise. A migraine can last for hours or […]

Fibromyalgia: examining invisible pain

Fibromyalgia is a poorly understood pain disorder, which makes it difficult and frustrating to treat.  Fibromyalgia falls under a group of disorders known as Central Sensitization Syndromes. This means that while the pain itself is felt in the musculoskeletal system, the primary issue seems to be in the nervous system. This explains why the pain […]

What to do before you have back surgery

People tend to view pain management as a last-resort option after surgery. This is a mistake, especially when it concerns back pain.  We tell the primary care physicians and specialists we work with that we’d really like them to refer patients to us as soon as they say the words “back pain” because in many […]

Pain-Free Morning Parfait

1/2c. plain Greek yogurt (for the vitamin d and calcium to strengthen bones) 1 tbsp almond butter (calcium, protein, magnesium, alpha linolenic acid to help with inflammation) 1/2c. blueberries (anthocyanins to help prevent gout) Optional: chia seeds for omega 3s, other types of berries, cherries, low sugar/high fiber granola In a bowl, start with the […]

Hydrating Watermelon Cherry Salad

2 cups cubed watermelon (contains 92% water) 1/4 cup mint leaves torn (mint has methol which helps relax muscles) 1 cup cherries, pitted and halved (cherries contain quercetin which helps fight inflammation) Mix all ingredients together and serve chilled. Cayla Jablonski, RDN is the lead dietitian and nutritionist at Integrative Pain Specialists. A self-proclaimed “anti-dietitian,” […]

How to help your loved one manage pain – without burning out yourself

An estimated 67 million Americans are unpaid caregivers who spend about 20 hours a week taking care of a sick or disabled person – usually a child, partner or parent. Most of them (66%) are women and how much they do depends on the condition of the person they’re taking care of. For some, it’s […]