Your Pain-Control Diet
HOW TO USE YOUR PAIN-CONTROL DIET
The right diet cannot remit your pain. But it can help in a number of ways. It can help because it bans those foods that might increase your pain, particularly your headache pain. A roster of them is listed on the following page.
It can help because it includes foods that fight pain-causing degenerative diseases and strengthen the immune system to join in the fight. These foods, which are recommended by the Federal Dietary Guidelines for Americans, are low in fat, saturated fats, and cholesterol.
It can help because it holds to an acceptable minimum the foods that have been indicted, even though not yet convicted, of being injurious to overall body health: SUGAR and SALT.
It can help because it keeps the calorie content low to bring you to your ideal weight if you're overweight and keep you at your ideal weight if you already are there.
Obesity is an ally of poor health ..... and pain. 
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
IT CAN HELP BECAUSE IT SUPPLIES THE RIGHT AMOUNTS OF THE RIGHT AMINO ACIDS NECESSARY FOR THE BRAIN TO MANUFACTURE ITS QUOTA OF PAINKILLING ENDORPHINS AND ANTIDEPRESSANT NEUROTRANSMITTERS.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
It can be followed as it is given, or you can make substitutions each week by replacing any ingredient with a similar ingredient---one kind of fruit for another, for example. Use fresh foods wherever possible. This is a 1,200 to 1,300 calories-a-day plan, which should help; if you need more calories, just increase the portion sizes. But watch your scales and cut back if you find that you are gaining weight (if your pants waist is getting tight, then you know that you are gaining).
It can help because it supplies the right amounts of the right amino acids necessary for the brain to manufacture its quota of painkilling endorphins and antidepressant neurotransmitters.
1 cup fresh fruit salad
1 scrambled egg cooked in nostick skillet with a teaspoon sweet butter/margarine blend
1 small bran or whole-wheat muffin with 1 teaspoon unsweetened jelly
1/2 cup low-fat (1%) milk or skim milk
Coffee substitute, fruit juice (no sugar added), or water (you need 8 cups)
LUNCH
Medium-sized salad of lettuce and tomatoes with lemon juice
1 broiled lean hamburger on grain bun
Melon wedge (medium size)
Coffee substitute, fruit juice (no sugar added), or water (you need 8 cups)
DINNER
Green salad with up to 2 tbsp low-calorie, low-sodium salad dressing
5 medium broiled shrimp (about 4 ounces)
1 small baked potato with dollop of low-fat plain yogurt and minced fresh herbs or green onion
1 small baked apple, sweetened with 1 teaspoon honey
1/2 cup low-fat (1%) or skim milk
Coffee substitute, fruit juice (no sugar added) or water. (you need 8 cups)
1 orange -- 1/2 cup low-fat or skim milk
1/2 cup hot oatmeal or Wheatena sweetened with apple juice (no sugar added), sprinkled with 2 teaspoons plain toasted wheat germ
Coffee substitute, fruit juice (no sugar added), or water (you need 8 cups)
salad of cucumbers, green peppers, bean sprouts, and watercress with lemon juice
Open-face sandwich of 1 ounce Jarlsberg cheese on whole-wheat bread
Herb tea or club soda with lime or water (you need 8 cups water a day)
1 cup tomato juice (no salt added)
Medium-sized mixed green salad with grated carrot with up to 2 tablespoons low-calorie low-sodium salad dressing
3 ounces sliced roast chicken (without skin)
Steamed asparagus, broccoli, or cauliflower (medium portion)
1/2 cup cubed fresh pineapple or canned pineapple in its own juice 1/2 cup low-fat (1%) or skim milk
Coffee substitute, fruit juice (no sugar added), or water (you need 8 cups)
1 cup melon balls
Western omelet, consisting of 1 egg yolk, 2 egg whites, and herb/spice seasonings, filled with sauteed sweet peppers, onions, and tomatoes, cooked in nostick skillet, with one tsp sweet butter/margarine blend
1 slice whole-wheat toast with 1 tsp honey or unsweetened jelly
1 cup low-fat or skim milk, Coffee substitute, fruit juice (no sugar added), or water (you need 8 8-oz cups water a day)
Salad of lettuce, tomatoes, watercress, and 4 boiled or broiled shrimp with lemon juice
1 slice whole-wheat bread
1 cup fresh fruit salad
Herb tea or club soda with lime or water (you need 8 cups a day)
Mixed green salad with up to 2 tbsps low-calorie, low-sodium salad dressing 4 ounces well-trimmed broiled sirloin steak with sliced onions
1/2 cup steamed fresh peas or carrots
1-inch slice angel food cake
1/2 cup low-fat (1%) or skim milk
Coffee substitute, fruit juice (no sugar added), or water (you need 8 cups)
1 orange -- 1/2 cup low-fat or skim milk
1 shredded wheat biscuit sprinkled with 1 teaspoon date powder (available in health food stores or other of similar value)
1/2 cup low-fat (1%) or skim milk
Coffee substitute, fruit juice (no sugar added), or water (you need 8 cups)
Salad of shredded carrots, cabbage, and sweet green peppers with lemon juice
3 ounces sliced turkey (not roll) or chicken (without skin)
1 slice whole-wheat bread
Melon wedge
Herb tea or club soda with lime or water (you need 8 cups)
Salad of shredded zucchini, sliced tomatoes, watercress, and sweet peppers with up to 2 tablespoons low-calorie low-sodium salad dressing
4 ounces broiled fillet of sole
steamed asparagus, broccoli, cauliflower, or green beans
A piece of fresh fruit
1 cup low-fat (1%) or skim milk
Coffee substitute, fruit juice (no sugar added), or water (you need 8 cups)
3 stewed prunes 1 small bran or whole-wheat muffin with 2 tablespoons low-fat/no-fat cottage cheese 1 cup low-fat (1%) or skim milk Coffee substitute, fruit juice (no sugar added), or water (you need 8 cups)
Lettuce and tomato salad with up to 2 tablespoons low-calorie, low-sodium salad dressing
1 cup vegetable or minestrone soup
Open-faced sandwich of one ounce Jarlsberg cheese on whole-wheat bread
1 cup fresh fruit salad
Herb tea or club soda with lime or water (you need 8 cups)
Salad of chicory, endive, bean sprouts, and tomatoes with lemon juice
2 small well-trimmed broiled lamb chops or 1 medium broiled veal chop not more than 4 ozs (cooked weight)
1/2 cup steamed carrots
1-inch slice angel food cake
1/2 cup low-fat (1%) or skim milk
Coffee substitute, fruit juice (no sugar added), or water (you need 8 cups)
1/2 grapefruit sweetened with 1 spoonful honey and sprinkled with 2 teaspoon plain toasted wheat germ or flaxseed
1 slice French toast prepared in nonsitck skillet with 1 egg, 1 teaspoon sweet butter/margarine blend, sprinkled with cinnamon
1/2 cup low-fat (1%) or skim milk
Coffee substitute, fruit juice (no sugar added), or water (you need 8 cups)
Mixed green salad with bean sprouts and up to 2 tablespoons low-calorie, low-sodium salad dressing
Open-face sandwich of canned water-packed tuna or salmon (no salt added), sprinkled with lemon juice, on whole wheat bread or whole grain
Melon wedge
Herb tea or club soda with lime or water (you need 8 cups)
1 cup tomato juice (no salt added)
Salad of sliced cucumbers, radishes, watercress, and tomatoes with lemon juice
3 ounces sliced broiled or roast chicken (without skin)
1/2 cup steamed brussels sprouts, broccoli, or turnips
1 piece fresh fruit
1/2 cup low-fat (1%) or skim milk
Coffee substitute , fruit juice (no sugar added), or water (you need 8 cups)
1/2 cup hot cereal of our choice sweetened with apple juice (no sugar added), and cinnamon
1 slice whole-wheat toast with 1 teaspoon sweet butter/margarine blend and 1 teaspoon unsweetened jelly
1 cup low-fat (1%) or skim milk
Coffee substitute, fruit juice (no sugar added), or water (you need 8 cups)
Chef's salad consisting of tomatoes, spinach leaves, cucumbers, radishes, and 3 ounces cubed chicken or turkey (not turkey roll) with up to 2 tablespoons low-calorie, low-sodium salad dressing
1 small baked apple sweetened with 1 teaspoon honey and sprinkled with 1 teaspoon date powder (available at health food stores) or other
Herb tea or club soda with lime or water (you need 8 cups)
1 cup low-sodium consomme
Mixed green salad with tomatoes, watercess, and cucumbers
4 ounces broiled or baked salmon or swordfish
1/2 cup steamed green beans
1 small baked potato with dollop of low-fat plain yogurt and minced fresh herbs or green onion
1 cup diced fresh fruit (grapefruit, orange, melon berries)
1/2 cup low-fat (1%) or skim milk
Coffee substitute, fruit juice (no sugar added), or water (you need 8 cups)
SHOULD YOU TAKE VITAMIN/MINERAL SUPPLEMENTS?
YES. A one-a-day multiple vitamin/mineral supplement can help replace these vital substances that you may lose as a result of your condition. Optimal amounts of vitamins and minerals are necessary not only for general health but also for the manufacture of endorphins and neurotransmiters. Take your supplement with one of your meals, preferably breakfast. (But not if you had a high-fibre breakfast; divide between lunch and dinner). Whole-Wheat bread is interchangeable with Whole/Multi Grain breads.
YOUR PAIN-CONTROL PROGRAM
This eating plan prevents these pains:
Abdominal Kidney Angina Migraine
Ankle Myofascial pain syndrome
Arthritic (rheumatoid arthritis and Osteoarthritis)
Myofibrositis Neck (including spondylooisthesis)
Neuralgia Back(upper & Lower)
Neuroma (caused by tumors on nerve ends)
Bursitis Cancer Chest
Cancer treatment from chemotherapy and radiation
Phantom (such as the pain of a limb that has been amputated)
Postoperative Sciatic Shingles Dystrophy(causalgia)
Stomach Fibrositis Systemic(pain through your system)
Fibromyalgia Tendinitis Gout Tennis Elbow Hand (including that of Raynaud's disease)
Trigeminal neuralgia (tic douloureux) known as tic
Hip Headache
The fundamental distinction you should remember is that ordinary pain, called acute pain, yields to medical treatment or to the body's own superlative healing apparatus within six months. Chronic pain is designed never to yield. It can come from ongoing damage--from cancer, from interstitial cystitis, from ear infection--in which the relatifvely short-term signals of acute pain alert you to injury, persist, pile up and are transformed into the intensities of chronic pain. Or it can come from injury--a ruptured disk, perhaps--in which the pain remains as if it were a memory long after the damage has healed.
| Alcohol | Avocado | Monosodium glutamate (MSG)* | Bacon |
| Banana | Nuts | Red wine | Smoked meats |
| Tobacco | Cheese, aged | Chocolate | Coffee |
| Cola drinks | Sausage, Hot Dogs | Cold Cuts | Fermented foods |
| Tea | Pork | Herring | Yeast products, fresh baked |
*MSG is present in most Chinese food, most tenderizers, and preservatives. It is also found in some canned soups, bacon, dry-roasted nuts, frozen dinners, ham, instant gravies, instant soups, processed meats, self-basting turkey, and soy sauce.
Note: this means limit your intake of these foods if you are suffering from any of the pains mentioned; eat a variety of foods: include sweet potatoes, pumpkins, and practice moderation and portion control. Eat a serving, at least, from the 4 food group
7 SUPER SNACKS
These options are far better than the high-sugar snacks we all tend to grab. While a candy bar does give you a jolt, within 90 minutes your blood sugar level will fall below normal, leaving you more tired than before your first bite. (by the way, you can suck on a hard candy for snack: like werthers and mints).
Males can choose from these to make their calories 1800-2000 a day, depending on age, body size, height, ideal weight, etc., and do one hour a week weight-lifting (3 x 20 mins) and 20 minutes a day aerobic, stationary bike, walking, etc. A treadmill is best for exercising if you cannot go out to walk in the fresh air. Walk and watch TV!
Some Calorie Comparison:
A Flour tortilla with 1/4 cup Cheddar cheese, melted = 60 cal
1/2 cup sliced, baked zucchini with 1 tbsp light mayonnaise, 2 tbsp bread crumbs and 2 tbsp plain nonfat yogurt = 50 cal
Small baked potato with 1/2 cup low-fat cottage cheese = 60 cal;
1/2 cup low-fat frozen yogurt with 1 cup sliced strawberries and 2 tbsp light whipped topping = 200 cal
Half a cantaloupe with 4 oz low-fat vanilla yogurt, lemon juice, 1 tsp honey and 1 tbsp almonds = 200 cal
1 cup rotini or fusilli mixed with 1 cup cucumbers, shredded carrots, mushrooms and green peppers, and 2 tbsp light Italian or vinaigrete dressing = 200 cals
Grilled open-face sandwich with 1 slice whole-grain bread, 1 tsp light Italian dressing, 2 slices tomato, 1 slice fresh mozzarella and dried basil = 200 cals
If you follow some kind of a pattern or plan for your meals, you can be sure of getting all the basic foods you need each day. Here are some menu ideas using the basic food group. It contains six little meals.
| BREAKFAST: Bread or cereal | Rye Toast | Crackers | Milk group food | Yogurt | Cheddar cheese |
| SNACK | Fruit or vegetable | Sliced pear OR Apple juice | Protein food | Peanut butter | Boiled egg |
| Crackers, 2 slices bread | Protein Food:chicken salad, Hamburger pattie | 2 Fruits or vegetables | Carrot sticks | Vegetable soup | |
| SNACK | Fruit | Vegetables | Fruit cocktail | Grape juice | Vegetable juice |
| SUPPER:Protein Food | Slice of Ham | Peanut Butter | Bread or cereal | Bread | Vanilla Wafers |
| SNACK:Fruit or vegetable | Banana | Cantaloupe | Milk group food | Hot cocoa | Yogurt |
| 2nd MENU PATTERN | |||||
| BREAKFAST: Bread or Cereal | Raisin Bread | Cereal | Milk group food | Cottage Cheese | Milk |
| SNACK: Fruit or vegetable | Celery sticks | Mixed Nuts | Protein food | Peanut Butter | Grape juice |
| LUNCH:2 Bread or cereal | Crackers | 2 pieces toast | Protein food | Tuna chunks | Bean soup |
| SNACK | Fruit or vegetable | Melon | Orange | Tossed salad | Litely steamed asparagus |
| PATTERN | BREAKFAST:Bread or cereal,English muffin | Cold cereal | Milk group food | Melted cheese | Yogurt |
| SNACK:Fruit or vegetable | Raisins | Grapes | Protein food | Peanuts | Cheese cubes |
| LUNCH:2 Bread or cereal,Crackers | Protein food:Lasagna,Noodle soup | Noodles,chopped chicken,ground beef | Fruit or vegetable | Applejuice | Tomato sauce |
| SNACK | Fruit | Canned pineapple | Applesauce | Vegetables | Shiitake Mushroom |
| SUPPER | Protein food | Egg salad | Peanut Butter | Bread or cereal | Whole grain Bagel or Muffin |
| SNACK | Fruit or vegetable | Peaches | Banana | Milk group food | Milkshake, Ice Cream |
| PATTERN | MENU 1 | MENU 2 |
| BREAKFAST: Protein Food | 2 egg Omelete | BBQ Beef |
| Bread or cereal | Toast | Bun |
| Fruit or vegetable | Orange juice | Cole slaw |
| Milk group food | Milk | Milkshake |
| LUNCH | ||
| 2 bread or cereal | 2 slices bread | Oatmeal & Biscuit |
| Protein food | Sliced Ham | Fried eggs |
| Fruit or vegetable | Sliced tomato | Tomato juice |
| Milk group food | Sliced cheese | Hot cocoa |
| SUPPER | Protein food | Meatloaf, Peanut Butter |
| Bread or cereal | Roll | Crackers |
| 2 Fruits or vegetables | Corn and Peas | Sliced banana/Apple juice |
Here is how you can Satisfy All your Cravings AND
Still Eat Nutritiously & Keep Trim and HEALTHY:
Want Tuna for Lunch?
Tuna melt on rye toast:
1 slice of rye bread = 140 calories
8 ounces tuna ------ = 280 calories
3 tablespoon mayo -- = 300 calories
3 oz Swiss cheese -- = 320 calories
TOTAL -------------- =1,040 calories
VERSUS: Tuna on a Roll:
roll -------- = 150 calories
6 oz tuna --- = 210 calories
2 tbsp mayo - = 200 calories
TOTAL = 560 CALORIES!
Would you prefer JUST ONE COOKIE OR A DESERT BONANZA!
One Cookie, with icing, 640 calories = 1 scoop vanilla frozen yogurt and 1 scoop chocolate frozen yogurt in a cone-cup; a handful of grapes and raspberries, medium apple, plum, 2 medium pears, 6 hard candies and 10 licorice sticks.
Thats how much you can eat in place of just ONE cookie.
1 Lemon Pastry = 7 scoops of lemon sorbet. If you skip the pastry and have 3 scoops sorbet (180 calories), you'll eat MORE food and SAVE 240 calories!
More is better! A 5 oz bagel with 2-1/2 oz cream cheese delivers the SAME calories (650 cals)as a BIG pancake and sausage feast! Plus the pancakes will fill you up and make you LESS likely to "binge" later. At the end of the day, you will actually consume LESS calories...and the weight will just vanish.
You make the pancake with egg whites(no yokes, 3 for 1 yolk), and use veggie sausages. So that means you could have in place of the ONE bagel, a plate of 2 fruits,(sliced), 4 pancakes and four sausages with raspberries and maple syrup. And they both are 650 calories each.
SAME calories---but MORE food...Why not enjoy a full pint of hearty vegetable soup plus a delicious potato knish instead of one small hot dog? You'll feel fuller, eat LESS later and ultimately SAVE calories!
ONE HOT DOG--OR-- 1-1/2 CUP OF VEGETABLE SOUP AND A POTATO KNISH =280 CALORIES EACH! They both contain the SAME amount of calories and you eat more food.
A BITE OR A BOWL? A single chicken nugget(1 oz)=80 calories, and the chicken nugget offers very little nutritional value...1-1/4 cups vegetable lentil soup is packed with good things for you...they are both 80 calories!
1-1/4 cups black bean soup=100 calories; 1 meatball(1-1/4oz)=100 calories; 1/4 oz Cheddar cheese=90 calories; 1-1/4 cups curried pumpkin soup=90 calories.
One cup of fried noodles = 400 calories... eat more food instead: a plate of shrimp with broccoli and scallops, plate of veggie soup, and 1 cup brown rice.
STARCH BINGE: 1 square of corn bread (7 oz)=700 calories; 1 Tbsp butter=120 calories; Total calories=820. VERSUS You can have all this for the same AMOUNT of calories:
2 ears corn on the cob=170 cals; roll with jam=200 cals; baked potato with salsa=150 cals; 1 sweet potato=160 cals; 2 slices raisin bread=140 cals; Total Calories = 820. Just choose foods that are not calorie dense.
Lose your belly by eating CHOCOLATE!
WRONG-WAY CHOCOLATE BINGE
1 pack sugar-free chocolate caramels ------------ = 360 calories
1 pk fructose-sweetened chocolate-covered raisins = 540 calories
3 reduced-fat chocolate wafers ------------------ = 240 calories
TOTAL CALORIES ------------------------------- = 1,140 calories
VERSUS: RIGHT-WAY CHOCOLATE Binge
12 oz chocolate frozen yogurt ------ = 240 calories
chocolate shake (low-cal mix) ------ = 70 calories
3 fudgsicles (low cal) ------------- = 90 calories
mug of hot cocoa (low cal) --------- = 20 calories
2 chocolate Tootsie Pops ----------- = 50 calories
3 Hershey's chocolate kisses ------- = 75 calories
TOTAL CALORIES ------------ = 545 calories THE ENTIRE AMOUNT OF FOOD is less in calories than the three chocolate binges above!
8 Chocolate Truffles (1/2 oz each) = 560 calories
VERSUS (this better choice)
6 chocolate-dipped strawberries = 180 calories
2 truffles -------------------- = 140 calories
---------------------TOTAL----- = 320 calories
SUMMER BBQ CHOICES
Small BBQ plate: 2 oz hot dog = 180 calories
2 oz sausage ----------- 200 calories
1/3 cup macaroni salad - 150 calories
-------TOTAL------------ 530 calories--------VERSUS----
LARGE BBQ PLATE: 5 oz shrimp, red bell peppers, and onions = 150 calories
2 portobello mushrooms --- = 30 calories
6 asparagus spears ------- = 20 calories
1 med potato ------------- = 120 calories
1 sml zucchini ----------- = 20 calories
1 corn on the cob -------- = 90 calories
2 lb watermelon ---------- = 100 calories
------------------TOTAL--- = 530 CALORIES
Choose which meal will be your Holiday Meal; little food but hi-calories:
2 glasses (2-1/2 fl oz ea) Scotch --------- = 400 calories
1/2 cup mixed nuts ------------------------ = 440 calories
3 oz pastry hors d'oeuvres ---------------- = 380 calories
2 oz cheese ------------------------------- = 220 calories
2 oz pate --------------------------------- = 240 calories
5 crackers -------------------------------- = 80 calories
6 oz turkey (light and dark meat with skin) = 360 calories
4 Tbsp gravy ------------------------------ = 120 calories
1 cup sausage stuffing -------------------- = 400 calories
2 small candied yams ---------------------- = 200 calories
1/2 cup buttered green beans -------------- = 60 calories
6 fl oz wine ------------------------------ = 130 calories
wedge pecan pie --------------------------- = 680 calories
------------------TOTAL ---------------- = 3,710 CALORIES
2 cups champagne punch (made with champagne and low-cal punch) = 40 calories
7 grilled shiitake mushrooms --------------------------------- = 30 clories
2 Tbsp soy dipping sauce ------------------------------------- = 10 calories
2-1/2 oz scallops -------------------------------------------- = 80 calories
5 cherry tomatoes -------------------------------------------- = 10 calories
2 cups assorted vegetables ----------------------------------- = 30 calories
3 Tbsp pumpkin/chive dip (low-cal)---------------------------- = 30 calories
4 oz white-meat turkey (or vegetarian substitute) ------------ = 200 calories
6 oz baked yam ----------------------------------------------- = 150 calories
1 cup green beans with herbs --------------------------------- = 40 calories
3/4 cup ginger-fruit stuffing (lo-fat) ----------------------- = 80 calories
2 Tbsp cranberry relish -------------------------------------- = 20 calories
3 fl oz wine ------------------------------------------------- = 60 calories
1 cup pumpkin custard ---------------------------------------- = 150 calories
-----------------------------TOTAL------------------- 930 CALORIES
1-1/2 cups mixed fruits = 60 calories and 1 oz peanuts = 175 calories.
1 poppy seed bagel(5 oz)= 400 calories VS 1 poppy seed roll(2-1/2oz)=200 cals
1 glass(12 fl oz) unsweetened orange juice = 160 calories
VS 6 small oranges ---------------------- = 160 calories
PIZZA LOVERS - 2 slices cheese pizza = 900 calories VERSUS healthier lo-cal
1-1/2 cups minestrone soup ------------- = 110 calories
1 slice cheese pizza ------------------- = 450 calories
salad with artichoke hearts and tomatoes = 40 colories
------------------------TOTAL-------- = 600 calories
AND LAST BUT NOT LEAST, eating whole grain breads whittle off the waist line and flab around the belly and hips fast, too, and keep you full. Eat Multigrain bread and eat it when the menu calls for a muffin also.
Here is how to get your fiber. Practice makes perfect, so if you refer to this table often you will remember it without having to figure out at each meal.
HOW FIT ARE YOU? This one-mile walk will test your fitness level. click here
