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Feeling Beat Up After Workouts? 5 Superfoods May Help

Can’t shake the soreness after starting an exercise program? Constantly reinjuring a muscle or tendon during your workouts?

The problem is likely to be inflammation.

The foods you eat can be part of the solution.

Reducing inflammation

Inflammation, a vital part of healing, is your natural biological response to a wide range of triggers. Your body tries to remove these triggers so your tissues can heal.

The classic signs of inflammation — swelling, pain, redness and loss of function — usually appear after an injury.

Adjusting your diet can help you decrease inflammation and allow you to continue exercising.

Time to rethink your diet

The key is to shift to a hunter-gatherer style diet, focused on:

  • Free-range meat
  • Wild-caught fish
  • Whole foods (fruits, vegetables, legumes, nuts, etc.)
  • Anti-inflammatory spices: turmeric, cloves, nutmeg, ginger, cinnamon

These foods naturally fight inflammation with an array of nutrients that are:

  • Low on the glycemic index (less likely to make blood sugar spike)
  • Rich in fiber
  • High in omega-3 fats

Superfoods for your shopping list

Here are my top picks for superfoods to eat weekly. They’ll help you fight post-workout inflammation and restore cellular function.

1. Avocado

Pure brain food! Avocados are a great source of quality fat, vitamin E, potassium and glutathione (a potent antioxidant)

 Tip: Blend half an avocado into your morning smoothie for a more creamy texture.

2. Almonds

This powerful nut is a great source of calcium, magnesium, potassium, vitamin E, glutathione and beneficial fat. Almonds are reported to help with memory and attention.

Tip: Puree almonds in your food processor for a creamy (and cost-effective) nut butter spread. Delicious on fresh fruit as a portable pre-workout snack!

3. Green tea

Green tea: Chock full of antioxidants, green tea helps decrease damage to mitochondria. These engines in our cells digest nutrients and create energy-rich molecules for our bodies to use.

Tip:  Fill ice cube trays with green tea, drop a few berries into each cube, and freeze. Pop a few out to flavor your water. For a refreshing afternoon beverage, your cubes for a beverage with an icier consistency.

4. Seaweed

Sea vegetables are an excellent source of minerals: selenium, magnesium, and sometimes calcium and iodine.

Tip: Seaweed chips too strong for your liking? Chop and simmer sea vegetables in soups and stews for a subtler flavor.

5. Broccoli

It’s the MVP of the brassica family and one of the most powerful detoxifying agents in grocery stores. All veggies are beneficial, but broccoli stands out.

Its sulphoraphane and glutathione are reported to help protect your brain from excessive inflammation.

Tip: Roast broccoli on a baking sheet instead of boiling or sautéing it for a delicious crunch. Drizzle with an oil you’ve never tried before, like walnut, almond or avocado oil for a new spin on flavor.

It’s easy to start working these superfoods into your diet:

  • Crave protein? Grab a handful of nuts instead of a sugary granola bar.
  • Thirsty? Drink coconut water instead of artificially flavored sports drinks.
  • Planning dinner? Opt for legumes in place of processed pasta.

SOURCE: https://health.clevelandclinic.org/2016/06/feeling-beat-up-after-workouts-5-superfoods-may-help/


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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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