Tag Archives: obesity

Low Back Pain and Obesity Part 2

low back pain relief san franciscoWe have been providing treatment for Low Back Pain in San Francisco for over 20 years now. The connection between obesity and low back pain is a strong one…so weight loss ranks very high on the list of things we want to help our patients with that need help.

Losing weight can dramatically reduce low back pain (LBP). Like last month, we will look at easy ways to lose weight without the need for fancy, hard to follow diets. As the saying goes, this is a “no-brainer.”

  1. Alcohol hints. When consuming alcohol, follow the first beverage with a glass of water. This will reduce calories and often reduces unhealthy snack intake such as chips or nuts.
  2. Go “green” as in tea! Studies show green tea can “rev up” calorie burning.
  3. Try Yoga! According to the Journal of the American Dietetic Association, women who do Yoga tend to weigh less. Plus, yoga is  calming and promotes self-awareness!
  4. Eat at home. According to Consumer Reports, eating at home at least 5 days a week was a top habit of “successful losers.” Emphasize foods like fruits and vegetables!
  5. Chew strong mint gum! Studies have shown a strong flavored sugarless gum can curb your risk for a snack attack. Chewing gum is a great substitute for “mindless eating” when socializing, watching TV, studying, or working on that computer project.
  6. Shrink your dishes! By choosing a 10” vs. 12” plate, the amount eaten automatically reduces by 100-200 calories a day (according to Cornell University research)!
  7. The “80-20 rule.”  Eating until you are 80% full vs. 100% can be accomplished 2 ways: 1. Stop eating at the 80% full point or, 2. Dish out 20% less food.
  8. Eating out options: A. Split an entrée with a friend; B. Order an appetizer as a meal; C. Use a small plate; D. Have them pack ½ the meal into a “doggie bag” BEFORE serving it and order a salad or extra veggies to substitute for the other half.
  9. Reach for Red Sauce: Choose marinara over Alfredo sauce as it has fewer calories and much less fat than cream-based sauces. A serving = the size of a tennis ball.
  10. Go meatless more often. Consider bean burgers, lentil soup, veggies and fruit and when you have to have meat, make it a lean variety, remove the fat, and cook in olive oil.
  11. Burn 100 calories by doing one of the following: A. Walk a mile, or about 20 minutes; B. Pull weeds or plant flowers for 20 minutes; C. Mow the lawn (walking) for 20 minutes; D. Clean the house for 30 minutes; E. Jog for 10 minutes.

            CELEBRATE! Once you’ve successfully kicked the habit of soda, ice cream or other “calorie-poor” foods, be PROUD of your accomplishment! You’ve also improved your quality of life, longevity, and reduced your chances of developing diabetes, heart disease and other health issues. PLUS, you’ll feel better!

            We realize you have a choice in who you choose to provide your health-care services.  If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.

To schedule an appointment for low back pain relief in San Francisco call 415-392-2225.

Scott Calzaretta

Chiro-Medical Group is an innovative collaboration of health care professionals who work together as a team to promote optimal health. Our group includes experts in the fields of medicine, chiropractic, physical therapy, massage, nutrition, and personal athletic training.

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Low Back Pain and Obesity

low back pain treatment san francisco
Normal Body Weight = Decreased Low Back Pain

We have been providing treatment for low back pain in San Francisco for over 20 years now. One of our primary goals is to always try to help our patient’s maintain a normal body weight. Losing weight can dramatically reduce Low back pain (LBP). For the next 2 months, we will look at easy ways to lose weight without the need for fancy, hard to follow diets. As the saying goes, this is a “no-brainer.”

  1. Time you meals. Set a timer for 20 minutes and “pace yourself” so that you eat slower. This is one of the most effective ways to reduce weight without a complicated diet plan. Make each bite “count” and enjoy the food’s flavor! This tricks your brain into thinking you’re more full while wolfing down your food in a hurry blocks those brain signals, resulting in over-eating.
  2. Sleep an extra hour. This can result in a drop of 14 pounds a year according to University of Michigan research.
  3. Serve three vegetables and/or fruit vs. one in your evening meal. You can eat more and STILL reduce weight!
  4. Add a broth-based soup to your day. It fills you up without adding calories. Avoid creamy soups as they can be high in fat and calories.
  5. Eat more whole grains. Add brown rice, barley, oats, buckwheat and/or whole wheat when consuming waffles, pizza crust, English muffins, and pasta. If you are gluten sensitive, look for alternatives like quinoa.
  6. Visualize your favorite “skinny clothes.” Think about, or literally take out, a favorite dress or pair of pants that you no longer fit into and use it as a target or goal to wear them again.
  7. Skip the bacon! If you avoid that 2 strips of bacon at breakfast or on your sandwich at lunch, you’ll save about 100 calories / day, about 10 pounds per year! Instead add tomato slices, banana peppers, roasted red bell peppers, grainy mustard, or a light spread of herbed goat cheese.
  8. Pizza perfect! Choose a veggie topping vs. meat and shave 100 calories from your meal. Consider going light on the cheese, use reduced fat cheese and choose a thin, bread-like crust made with olive oil.
  9. Drink “smart!” Trade that soda in for water or zero-calorie seltzer and you’ll avoid about 10 teaspoons of sugar! Add a lemon, mint or frozen strawberries for a much more satisfying beverage.

            We realize you have a choice in who you choose to provide your healthcare services.  If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.

To schedule an appointment for low back pain treatment in San Francisco call 415-392-2225. 

Scott Calzaretta

Chiro-Medical Group is an innovative collaboration of health care professionals who work together as a team to promote optimal health. Our group includes experts in the fields of medicine, chiropractic, physical therapy, massage, nutrition, and personal athletic training.

More Posts - Website

Follow Me:
TwitterFacebookLinkedInGoogle PlusYouTube