As a follow up to my blog post Back Health Part 1 I want to talk about the nutrition steps I take to help to speed up recovery from a back flare up. Although one of my first instincts is to have a huge pity party and eat chocolate and drink wine, in the end that is probably the worst thing I could do. We want to avoid foods and drinks that are going to cause more negative inflammation and wine and chocolate can actually slow down the healing process. I KNOW I KNOW, last thing you want to hear, but at the end of the day being mobile not in pain is more important.

The first thing I do is cut out foods, which may cause inflammation, and slow down my recovery, these foods include:

  • Meat

  • Dairy
  • Alcohol
  • Caffeine
  • Sugar
  • Processed foods
  • Fried foods
  • Trans fats
  • Refined carbohydrates
  • MSG (hidden in a lot of prepared foods and in restaurant foods)
  • Artificial sweeteners.

Although I typically stay away from most of those foods anyway, I am stricter when it comes to the healing process. That might seem like a long list but there are so many amazing foods, which you can have which will help the healing process.

OMEGA 3’s (walnuts, chia seeds, fatty fish, flaxseed, hempseed): There is a big craze about Omega 3’s and for good reason; these foods are amazing “healers”. Omega 3’s have anti-inflammatory properties and help to increase recovery time.

Curcumin is the active ingredient in the spice turmeric and it has great anti-inflammatory processes. When I want to speed up recovery I use a curcumin supplement to speed up recovery and help to reduce increased inflammation.

Probiotics are always important and are particularly important in the healing process because they will help to promote healthy bacteria in the gut. Probiotics aid in assimilation and absorption of vitamins and minerals ingested through food.

And last but not least this ginger loves ginger (surprising I know!). Ginger has anti-inflammatory properties, helps to improve assimilation and absorption of nutrients and tastes great. Enjoy ginger in tea or in this recipe:

Ginger Coconut Veggie Stir-fry:


  • ½ can coconut milk

  • 1 cup cooked chickpeas (soaked and cooked preferred but can use canned)

  • ½ cup chopped Broccoli

  • ½ cup chopped  baby Bok choy

  • ½ cup Kale

  • ½ Zucchini

  • 2 shallots diced

  • 2 cloves garlic

  • 1 tsp. turmeric

  • 1 tbsp. curry powder

  • 1 tsp. coriander

  • 1 tsp. cumin

  • 1 tbsp. grated ginger

  • Coconut oil

  • Salt and pepper to taste.

  1. Heat up skillet or wok on low-medium heat. Toss in coconut oil with shallots  garlic and grated ginger and sauté 3-5 minutes until shallots get slightly soft.

  2. Add spices until the onions become fragrant.

  3. Add broccoli, bok choy and zucchini, cook until tender

  4. Add coconut milk and stir.

  5. Add kale and chickpeas, cover and cook for another 10-15 minutes on low-medium heat

Serve over Brown Rice, Quinoa or on it’s own.


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