Looking to change your diet, so that you can achieve natural pain relief through nutrition? Print out this shopping list, then pick up some of these items the next time you’re at the store. Once you’ve stocked your kitchen with the right ingredients, it’s just a matter of mixing & matching till you find out what suits your palate (and what doesn’t!)

Everything here is a nutritional winner for fighting chronic pain. Just keep in mind that the more diversity you have in your meals, the more you will strengthen your body’s tool set for fighting inflammation.

My Natural Pain Relief Shopping List:

1. Green leafy vegetables for cooking (kale, chard, mustard greens, bok choy, collard greens, spinach…)

Ideally, these will be fresh, organic, and locally-grown. In some markets, you can get them pre-washed and pre-packaged as well. If you don’t find that option, and if having to wash them will serve as an obstacle for buying them at all, go ahead and get them frozen or canned. And if price is an issue, don’t worry about whether they are organic or how far they have traveled. Just get the damn cooking greens!

2. Green leafy vegetables for salads (romaine lettuce, red leaf lettuce, green leaf lettuce, butterhead lettuce…)

I have learned from a few sources that iceberg lettuce has no nutritional value. Whether or not that’s true, I find that the lettuces above are very tasty and meet the “green leafy” criteria of anti-inflammatory vegetables. If washing lettuce seems like a pain in the royal tuchas, opt for the pre-packaged, pre-washed salad mixes — as always, preferably organic and locally grown.

3. Additional vegetables (broccoli, cauliflower, cabbage, carrots, celery, beats, radishes, corn, green beans…)

I put these vegetables in everything — salads, soups, and stir-fries. I steam ‘em, boil ‘em, fry ‘em, and eat ‘em raw. I add salt, spices, dressing, sauces, or nada.

A good mix of vegetables is really the basis for healthy and delicious cooking with a lot of variety. Again, it’s ideal if you buy them organic and locally-grown, but it’s more important that you just buy them, period. So get ‘em fresh, frozen, or canned, if need be.

The key, I have found, is to mix & match the vegetables in different ways every day — with other vegetables, proteins, fruits, spices, and oils. The possibilities are limitless. When I view the act of preparing my meal as a creative outlet, it becomes a fun, exploratory, and relaxing endeavor, rather than a chore.

4. Fruits (apples, dates, papayas, apricots, coconuts, kiwis, pears, bananas, mangoes, pomegranates…)

Again, you can buy these ingredients fresh, frozen, or canned. If you’re buying the canned variety, avoid the ones with syrup, and instead choose the ones packed in their own juice. You can also buy dried fruits that are whole, sliced, flaked, or chopped.

Mix & match fruits with each other for sweet, delicious, refreshing treats. Add them to vegetable salads for a tangy twist. Put them in soups, stir-fries, and other concoctions to sweeten the deal.

I add bananas, raisins, and coconut flakes to my slow-cooked oatmeal, which I eat for breakfast. In the summer, I eat frozen berries with milk. Whenever I make chicken soup, I add prunes, apricots, raisins, and/or coconut.

5. Nuts and seeds (walnuts, pistachios, almonds, pumpkin seeds, sunflower seeds, sesame seeds…)

I love nuts. Some people say I am nuts, which may be why I have an affinity for these things, but check it out:

You can put these in salads, soups, stir-fries, and grain dishes; you can mix them with dried fruits or eat them alone for a tasty snack; you can take them to the gym for the post-workout pick-me-up; and you can buy them in the form of paste or sauce (like almond butter or tahini) and eat them with vegetables or whole-grain crackers.

Nuts and seeds rock, because they don’t go bad! And here’s another cool thing: They give you top-notch protein.

In my experience, protein is the #1 thing I need to eat, to keep my body out of pain. During the extended period that my nutritionist closely monitored my food intake and its correlation on my pain levels, we discovered that I need a good chunk of protein every four hours — or my pain levels inevitably jack up, and as a result, my energy suddenly and totally crashes.

So I always try to have nuts and seeds on hand. I have been known to leave them in my car, bike pannier, backpack, carry-on travel case, and purse. And more than once, doing so has saved my tired little chronic pain ass.

**Here’s a gourmet tip, courtesy of my Iraqi Jewish aunts: Add sliced almonds, raisins, cardamom, and salt into your rice cooker when making rice, for a sweet and hearty dish. Or stuff a walnut in a date, for a quick and tasty energy boost.

Oh yeah, and one more thing: Peanuts are not supposed to be so hot for people on an anti-inflammation diet. I’m not quite sure what the deal is there, but there are so many other nuts to choose from, I always go for something else instead.

6. Grains (brown rice, quinoa, bulgur, millet, steel-cut oats…)

Do yourself a favor, and buy yourself a rice cooker. It’s got the damn measuring cup built in, so you can’t go wrong: 2 cups water, 1 cup rice, or any permutation thereof. Dump ‘em in, turn it on, and go away. It will ding when it’s done.

Other grains, like quinoa and bulgur, are pretty easy to cook too: Boil water, add half as much grain, and cook it on low for about 20 minutes. I add a mixture of vegetables and fruits to cooked quinoa or bulgur, then top the grain with a super-duper anti-inflammatory tahini sauce I’ve concocted, for a yummy-delish dish. (More about that in another post.)

7. Legumes (garbanzo beans, lentils, black beans, fava beans, black-eyed peas…)

In Israel, a common snack is dried and salted fava beans. They are soooooo good! I think I will go back just to eat some.

Beans, like nuts and seeds, are a quick & easy source of protein. I know I should probably buy them dried, but you can bet your ass I’m not going to take the time to let them soak overnight, only for me to have to boil them as yet another step.

This is where you’ll find yours truly collecting buttloads of cans: lentil soup, bean soup, spicy vegetarian chili, and just plain old beans — the latter of which I either heat up in five minutes or mix & match in a bowl with canned green beans, artichoke hearts, beets, and vinaigrette dressing.

8. Animal proteins (fish, chicken, beef, eggs, cheese)

There is quite a bit of debate about dairy products vis-à-vis inflammation. OK maybe I’m the only one debating (but doing it really, really loudly), because I love dairy so much! The rule of thumb, as I understand it, is if you gotta have it (I do, I do), opt for yogurt, cottage cheese, yogurt cheese, and feta cheese over other dairy products, and ideally, use dairy from goat’s milk.

As far as fish goes, try to get small fish (sardines and mackerel) and wild salmon. They are all high in omega-3 fat, which helps fight inflammation. For beef, get lean, organic cuts wherever possible.

9. Oils (flax seed oil, olive oil)

These are the best oils for fighting inflammation. Use olive oil for cooking. Use flax seed oil in your home-made vinaigrette dressing (I’ll post my recipe in the near future); pour it on top of your hot black beans, and add salt; or use it in my funky, anti-inflammatory version of coleslaw (ditto on the recipe).

Just don’t use it for cooking! It will go rancid, which will make your face turn purple when you eat it, which will make your roommates look at you funny and castigate you for reading my blog.

10. Natural sweeteners (stevia, pure maple syrup, honey, agave nectar…)

There is a lot of debate (for real this time) about natural sweeteners. I like the ones I’ve listed, because they are a step down from the hard-core sweetness of what we know as sugar — whether it’s white sugar or so-called “organic cane juice.” (Um, what’s up with that marketing ploy?)

Using them has retrained my taste buds and has left me feeling less dependent on the sugars generally found in ice cream, cookies, and the like.

I am by no means an expert on the difference between cane sugar and other natural sweeteners, but I can say this: Stevia has 0 calories, is safe for diabetics, and adds sweetness to whatever you’re eating. How cool is that? In addition, I understand that sweeteners like honey retain vitamins that one does not get from cane sugar.

If you’re going to use stevia, beware: It is super-concentrated, and if used in too high a dose (which can be as little as two pinches, depending on the quantity of food you are making), it tastes bitter — in aw “eeew, nasty!” kind away.

OK people, that’s it. Go forth and shop in good health !

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A friend of mine just expressed to me that he wants to turn around his eating habits — opting for fresh, healthy foods instead of processed junk foods. Having gone through the transition myself years ago, and having learned a lot along the way, I shared a few tips on how to make his transition as easy as possible.

I figured I would share these tips with you as well, with an emphasis on creating a diet that will reduce your inflammation levels and that, as a result, may reduce your pain levels — as happened in my case.

Tip #1: Educate yourself.

Spend a little bit of time each day reading small passages from a book or Internet site, or listening to a track on a CD or podcast — through which you can glean sound advice on creating an anti-inflammatory diet for healing conic pain. (I keep my informational books in the bathroom and CDs in the car, where I’m a captive audience.)

Sign up for a nutrition consultation with someone who is experienced in creating a diet to relieve chronic pain.

Of course, be sure to check the credibility and reliability of anything you are reading or listening to and anyone you are talking with. I recommend my own personal nutritionist, Anasuya Batliner, NC, Dipl. ABT, CST, as well as Andrew Weil, M.D. — both of whom have done extensive research into creating anti-inflammatory diets.

Tip #2: Stay focused on the positive.

Rather than trying to abruptly stop eating the old foods, start off by simply introducing the new foods. Keep on eating those pizza slices, chocolate bars, and potato chips you’ve been scarfing each day. Side-by-side with that, however, eat steamed vegetables, fresh salads, and proteins rich in Omega-3 fats.

Tip #3: Show yourself compassion.

When we have chronic pain, we are constantly in need of physical comfort — which is easily accessible in cookies, ice cream, and the like. The problem, of course, is that sugar creates a vicious cycle: The more we eat it, the more we experience inflammation — which in turn can jack up our pain levels and make us turn even more desperately to comfort food.

In changing our diet, we not only have to create a new set of comforts for dealing with our pain, but we also have to overcome our body’s intense physical cravings for sugar and other addictive substances found in junk food. So go easy on yourself! Have compassion for your struggle; be proud of the fact that you are even trying to make a change; and praise yourself for every positive change you successfully make.

Tip #4: Take baby steps.

Don’t expect yourself to suddenly start eating greens like a jack rabbit. Begin by committing to eating something like one small side salad once a day. Buy pre-packaged, pre-washed greens to make the commitment as easy as possible to keep.

Tip #5: Stock your kitchen with nutritious foods.

The basic idea of creating an anti-inflammatory diet is mixing & matching vegetables, fruits, proteins, oils, spices, and sweeteners that promote optimum health. In another post, I will share some of the ingredients that I have in my kitchen at any given time. Stay tuned!

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Until one is committed, there is hesitancy, the chance to draw back. Concerning all acts of initiative (and creation), there is one elementary truth that ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then Providence moves too.

All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one’s favor all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would have come his way.

– quote by Scottish mountaineer William Hutchinson Murray

Whatever you can do, or dream you can do, begin it. Boldness has genius, power, and magic in it.

– quote by German writer Johann Wolfgang von Goethe

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I wrote Loolwa a few weeks back, impressed with her post, “Fundamental Principle of Dancing with Pain®,” and she graciously invited me to write a piece on imagery and writing for natural pain relief, specifically, on how I incorporate it into my work as a physician.

After thinking a bit, I realized that (of course) I’ve learned most about this topic from those dealing with chronic pain. Here are some observations and impressions from my review of patient charts.

Please note: I practice mind-body medicine. Thus, by the time people with pain see me, they’ve already had a diagnostic work-up and most have begun medical treatment of some sort. Many also utilize alternative treatments such as acupuncture and bodywork. Imagery and writing are pieces of a larger treatment picture.

1. Pain needs to be heard.

As I see it, that’s the first step: inviting a language by which pain can express itself. In a different situation, I might invite this language through paint or clay or dance. In the work I do, I invite pain to express itself in words: What is the pain like? What does it do?

Pain is a shark biting. An alligator. A gladiator. A serrated knife. A Punjabi sword. Pain is a burning oil well. An instrument of torture. A barbed wire. A downed power line. Pain sizzles. Explodes. Stabs. Screeches. Shrieks. Pain longs to be heard.

2. Pain needs a place in which to be soothed.

This can be an actual place in the world — a soft bed, a perfect chair, a garden. It can also happen that a soothing place is not yet available in one’s world, or it can happen that one may need a more potent place.

Here’s where imagery comes in: One can begin to imagine a more potent place. A place where the pain might be held and healed and soothed.

Sometimes I invite this imagery in the office. A person might imagine with eyes open, or perhaps with eyes closed in a kind of light trance akin to hypnosis — what is sometimes called self-hypnosis.

At times I suggest homework: To imagine a healing place as one is falling asleep. Or I’ll suggesting asking for a healing place in a dream. Or to just hold the question lightly (Where would be a good place to bring this pain?) and notice what happens.

I encourage folks to practice imagining these healing places. And to write down the details as they emerge. Writing the details of a place can be a way to make it more potent and more real.

One woman’s healing place is on a train. A Victorian train car, she tells me, with beautiful red velvet seats. The train carries her through wheat fields. Then into the Tetons. All this time, her grandmother stands at the door of her sleeper car, keeping watch.

The wheels on the train click their rhythm. Inside the sleeper car, she begins to make up her bed — a bed that is big and fluffy and deep, with special powers to draw out the pain.

Another woman’s healing place is underwater. She imagines herself, first, riding out in the boat. Then donning her scuba gear. Dropping down beneath the surface of the water.

The details bring it to life: Light filtering through the aqua blue. Coral like an underwater kingdom. And the fish. Angel fish. Silver fish. Blue tangs. Yellow damsels.

She describes the way her body feels: ultimate freedom of gravity; moving fluid and slow; feeling water moving through her hair; no sense of time. And after visiting this healing place and returning: a sense of quiet, harmony, as if now there is something inside, in reserve, that wasn’t there before.

3. In a healing place, sometimes it’s possible to discover a new medicine for pain.

With practice, imagery can become easier to summon — and richer. Healing images emerge. For instance, the pain imagined as burning oil wells comes to need massive hoses streaming onto the fire. Then a cap on the wells.

Pain imagined as a downed power line — an image of a nerve as a downed power line — responds to a silken thread which spins out and coats the raw nerve, like making a pearl. Or pain is a tangle of seaweed on the beach. Responding to a long, steady process of smoothing and combing the seaweed, pulling it apart. This can be soothing.

It can also take time, and practice. And, sometimes, when it feels like the process is taking too long, a figure in the imagery might speak — like a figure speaking from a dream: “Can’t you see how hard we’re working?”

And sometimes hearing this can itself be soothing. To know that enough is being done. That plenty is being done — even when this work is not apparent to the naked eye. And to begin to feel then a kind of compassion and patience for one’s own body.

4. The process takes time.

The process of healing often takes so much longer than most of us thought it would or should. And the process is never as linear as it seems it might be.

It’s not a straight line rising toward cure or wellness. It’s hills and valleys. It’s a roller coaster. It’s an unexpected reprieve — a string of wondrous hours, or days — and then a recurrence that can feel worse than the original pain because a person has tasted the sweetness of reprieve.

Healing is two steps forward and one step back. And one of the more powerful ways to use writing for healing is to track this process in a journal and begin to learn the curve and shape of one’s own healing.

5. Pain appreciates compassion.

The body appreciates compassion. Which, come to think of it, is what attracted me here, to Dancing with Pain®: A sense that Loolwa has discovered and cultivated a compassion for her own body, and is now extending that compassion toward other bodies, out into the world. Something that strikes me as being much-needed.

Diane Morrow is a physician and writer in North Carolina, with a long-time interest in how the act of writing can benefit healing. She completed a professional training program in Interactive Guided Imagery at the Academy for Guided Imagery, and she teaches an ongoing writing and healing workshop at Cancer Services of Winston-Salem. Learn more about the use of imagery for natural pain relief and about Diane’s use of writing for natural pain relief.

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In the name of patient empowerment, many natural health care practitioners claim that we create our own reality. The intention, of course, is to encourage us to take responsibility for our lives, rather than fall victim to circumstance.

Often, however, this approach can come off as blaming rather than encouraging — the experience of numerous chronic pain patients, who feel either directly or implicitly accused of creating our suffering. Given that so many of us have done everything short of chopping off a limb to find a remedy for our condition, that kind of blame can feel tantamount to emotional violence.

Want to be self-empowered or help empower someone else in chronic pain? Here’s my to-do list, gathered from the front lines of my own personal chronic pain-assed life:

1. Distinguish between where we do actually have control (fastening our seatbelts while driving) and where we do not (being plowed into by a reckless driver).
2. Evaluate what tools we have at our disposal (nutrition, bodywork, medications, exercise) and where we can acquire additional tools (books, CDs, classes, Internet).
3. Determine what may be standing in the way of our using those tools (fear, anger, frustration, lack of money) and what we can do to overcome those obstacles (psychological counseling, support groups, bartering services).
4. Figure out whom we can ask for help (friends, family, Internet chat groups, medical specialists, credit union) and how to most effectively approach those people.
5. Go ahead and implement our tools to the best of our ability at any given moment, letting go of self-criticism and judgment of that ability.

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