Farmer's Market Healing

Summer is a time to enjoy the great outdoors and one of the best ways to do that is by visiting your local farmer’s market.  Here on the Sore No More blog we’ve discussed the anti-inflammatory diet before.  That is- eating to decrease inflammation and thus, to decrease pain.  Fruits and veggies are vital to the anti-inflammatory diet and today we’ll discuss 5 things you can pick up at your local farmer’s market that will help you live a healthier, happier life!

1.  Blueberries.  These delicious little fruits complement many breakfast meals nicely and make a great addition to smoothies.  Plus, they’re chock full of antioxidants.  It’s said that you should eat every color of fruit/veggie during the day, why not get blue out of the way with these simple, delightful treats?

2.  Spinach.  Spinach is such a versatile veggie.  It can add extra nutritional value to smoothies, complement a nice quiche, or provide a green base to a gourmet salad. With B vitamins, iron, and calcium it’s the perfect bone and joint nourishing leafy green.

3.  Tomatoes. These bright red ‘veggies’ are technically fruits and have amazing cancer-combating qualities.  Pick up a few and enjoy them plain or think of creative ways to add them to all of your favorite dishes!

4.  Broccoli.  Those ‘little trees’ are a wonder vegetable. High in Vitamin C, Folic acid and antioxidants, they can help you fight cancer, beat the common cold and promote healthy tissue growth!

5.  Onions.  Not just to flavor your food! Onions are amazing at boosting your immune system! So keep them in mind next time you feel like you could use a little extra healthy fuel.

While all of the listed fruits and veggies are amazing for your health remember that the most important part of a health and anti-inflammatory diet is fresh produce and variety, so on your next trip to the market indulge in something you haven’t tried before, collect ingredients for a new recipe, and accept the delicious samples that may be offered to you!

*Sore No More! is not a licensed physician. All information on this blog is researched by our staff and is subject to inaccuracies. No information found here should be used in the place of advice from your doctor. * Sore No More 150 East Center Street Moab, Utah 84532 Tel: (435) 259-5931 Toll Free: (800) 842-6622 www.sorenomore.com

Fire and Ice

Most of us are familiar with the concept of using heat or ice to combat our aches and pains.   What if you don’t have a heating pad or an ice pack handy, though?  Here are some easy ways to get around that.

*Please note: Be sure to apply your Sore No More after heating or icing an area, as some of the ingredients can cause intense tingling, burning, or coldness when extreme temperatures are applied. *

Heat it Up!
Heat should be applied to loosen a muscle.  Say you’ve had a stressful day at the office and you have knots in your shoulders.  This would be a good time to apply heat.

• Make your own heat pack: Fill a (clean) sock with uncooked rice or beans and then tie a knot at the open end.  Microwave for 1 minute, or until warm.  Apply to affected area.  (Note: this can become VERY warm, remove from microwave with caution and let cool before applying to skin if it’s too hot.)
• A hot bath.   Did you know that moist heat will actually penetrate the muscle better than dry heat?  Indulge in a hot bath with Epsom salts and Sore No More!  (In this instance, Sore No More may be used in conjunction with the application of heat.)
• Don’t have a tub?  Use a hot wash cloth.  Either run a wash cloth under hot water and ring it out, or microwave a moistened wash cloth for 20 seconds (longer if needed.)  Using this method, you'll want to reheat and apply 2-3 times.

Cool it Down!
Ice should be applied in the case of inflammation.  If you’ve pulled a muscle, or your joints are swollen, ice is the way to go.

• Make your own ice pack.  Following these directions, or you can try this out.
• Immersion.  Like heat, ice can be more effective moist.   Fill an appropriate sized container with ice and water and then immerse the problem area.  (This works best with extremities.)
• Ice Massage.  Perhaps the simplest of all- grab and ice cube and spend five minutes rubbing it over the affected area.  When the area becomes numb, discontinue use.

(Please Note: Ice should never be applied for more than 10 minutes when using an ice pack and never for more than 3-5 when using direct application.)

Don’t forget- contrast therapy can also be very helpful.  

Once you’ve applied heat or ice, you can apply some Sore No More and continue with your day or enjoy a good night’s rest!

*Sore No More! is not a licensed physician. All information on this blog is researched by our staff and is subject to inaccuracies. No information found here should be used in the place of advice from your doctor. * Sore No More 150 East Center Street Moab, Utah 84532 Tel: (435) 259-5931 Toll Free: (800) 842-6622 www.sorenomore.com

Combating Inflammation Through Diet

Last week we discussed what inflammation is, as well as how it can cause us pain. It is widely believed that inflammation can be managed, if not controlled based on what we put in our bodies. This is where the “anti-inflammatory” diet comes into play.
There are an abundance of resources available on the topic of the anti-inflammatory diet (see the end of the article) and many variations of it. For today's purposes we're going to limit our exploration to foods that can irritate inflammation and those that are considered to be non-irritating, or helpful at decreasing inflammation.

Foods that May Irritate Inflammation
We have many options available to us these days for sustenance. Many of these options are tasty and quick, appealing to society's 'on the go' lifestyle. Unfortunately these foods can be major culprits on inflammation. Processed foods are under a great deal of scrutiny for the role that many believe they play in facilitating inflammation. Examples of processed foods that should be avoided are; processed meats (hot dogs, pre-packaged lunch meats, etc.), products that are high in simple, processed sugars (candy, soda, etc.), Trans fats, partially hydrogenated oils, and processed/refined flours. One or more of these can be found in many accepted snack foods on the market today. To avoid them, one must research the foods they regularly consume and become accustomed to reading labels while visiting the supermarket.

Anti inflammatory Foods
With so many foods harboring suspect ingredients on the market, it's hard to make health-conscientious decisions to reduce pain in your life. Fortunately there are anti inflammatory foods out there that are relatively easy to find. First and foremost, Omega 3 fatty acids are vital to the anti inflammatory diet. Omega 3's can be found in supplements in the form of fish or flax oil, and can also be found in fish and many nuts (walnuts are a great Omega 3 food.)
Phytochemicals are also considered by many to play an important role in the anti inflammatory diet. These are found in plant foods and can be obtained by consuming a diet that is high in a variety of fresh fruits and veggies.
It's also important to consider what kind of foods you are eating. A diet that is varied and has and abundance of fresh produce, whole grains, and healthy fats is going to increase your chances if reducing inflammation.

It is well-accepted that the health of your body can be improved by being mindful of what you put in it. Wouldn't it be nice if you could decrease the amount of pain you live with daily just by changing a few of your food choices?

*Please consult your physician before making any major changes to your health routine. Always inform your physician of supplements that you may be taking or dietary changes you have made.*

Tonight, why don't you apply some Sore No More! to your problem areas and settle in to watch your favorite movie with a healthy bowl of lentils and rice?

To learn more about the anti inflammatory diet please visit the following links:
http://www.drweil.com/drw/u/ART02012/anti-inflammatory-diet
http://nutrition.about.com/od/dietsformedicaldisorders/a/antiinflamfood_2.htm
http://www.webmd.com/diet/guide/anti-inflammatory-diet-road-to-good-health?page=3
http://www.epicurious.com/articlesguides/healthy/news/diet_antiinflammatory
http://www.level1diet.com/
http://www.thedietchannel.com/Anti-Inflammatory-Diets.htm
http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=the+Antiinflammatory+diet&x=0&y=0





Sore No More
150 East Center Street
Moab, Utah 84532

Tel: (435) 259-5931
Toll Free: (800) 842-6622
www.sorenomore.com

What's Up with Inflammation?

PART I

What is Inflammation?

According to to the Merriam Webster Dictionary, inflammation is “a local response to cellular injury that is marked by capillary dilatation, leukocytic infiltration, redness, heat, and pain and that serves as a mechanism initiating the elimination of noxious agents and of damaged tissue.” That means that when your body is faced with a stressor (infection, irritation, etc.) your immune system sends out droves of white blood cells and chemicals to protect you from further damage. Inflammation is characterized by swelling, heat, redness, pain, and dysfunction of the affected part of the body.

Sometimes the immune system attacks healthy tissues in the body. This is referred to as an autoimmune disorder. Examples of autoimmune disorders include asthma, allergies, rheumatoid arthritis, tendinitis, lupus and many more. These disorders can be inconvenient and often painful for individuals who suffer from them and can severely impact their quality of life. Rheumatoid arthritis is an autoimmune disorder in which chronic pain is a result of inflammation.

Now that you have a basic understanding of inflammation we can discuss some preventative measures that can be taken to decrease inflammation and encourage added comfort in your day to day life. Check back next week for Part II: “Combating Inflammation through Diet.”

More information on inflammation and autoimmune disfunction can be found from the following sources:
http://www.merriam-webster.com/
http://www.medterms.com/
http://my.clevelandclinic.org/symptoms/Inflammation/
http://www.achooallergy.com/chronic-inflammation-disease.asp
http://www.nlm.nih.gov/medlineplus/ency/article/000816.htm
http://www.labtestsonline.org/understanding/conditions/autoimmune.html

Sore No More! Pain Relieving Gel can help with the tenderness caused by inflammation. Put a couple of tablespoons in a bath tonight and enjoy a good night of sleep!

Sore No More
150 East Center Street
Moab, Utah 84532

Tel: (435) 259-5931
Toll Free: (800) 842-6622
www.sorenomore.com