Fueling Your Better Tomorrow

By Kamshad Raiszadeh, M.D. on July 6, 2025

Food plays a crucial role in our lives, serving as either a solid foundation for strong, healthy bones and muscles or, conversely, as a source of harmful substances that can affect our well-being. In today's fast-paced world, many of us find ourselves choosing convenience over nutrition, leading to a diet filled with instant meals, frozen dinners, and fast food. While these options may be quick and easy, they often lack essential nutrients and can contribute to health issues over time. It's important to recognize the impact of our dietary choices, especially when it comes to our spinal health and overall vitality.

For those who may be carrying extra weight and experiencing back pain, it's helpful to understand that these additional pounds can significantly affect your quality of life. However, there are positive and empowering steps you can take to address obesity and improve your health. Here are some engaging options to consider:

• Enjoying multiple smaller meals throughout the day (5+) to help maintain energy levels and avoid ‘Starvation Mode’

• Reducing excess sugars and opting for complex carbohydrates like oatmeal, brown rice, sweet potatoes, beans, lentils, and green or starchy vegetables

• ‘Cycling’ carbohydrates around your activity levels for optimal energy use and minimal fat storage

• Incorporating healthy fats into your diet, such as avocados, whole eggs, fatty fish, extra virgin olive oil, cheeses, nuts, and chia seeds

• Increasing protein uptake to get about 1 gm of protein per pound of body weight, and eating a high protein meal prior to sleep can prevent muscle breakdown overnight.

• And so much more!

By adopting health-conscious values and sharing them with our families, we can work towards reversing the adverse effects of our past dietary habits. Recent surveys indicate that over 70% of adults were considered overweight or obese as of 2023, highlighting the importance of addressing our eating patterns. It's time to embrace the reality of our diets and their potential consequences. We have the tools to repair, restore, and empower ourselves and our communities. Are you ready to take that first step towards a brighter tomorrow? Remember, it all begins in the kitchen.

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