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Why Nutrition Matters for Joints, Stiffness, and Muscle Recovery
Research shows that nearly 100 million Americans live with chronic pain, with back pain being the leading cause of missed work days in the U.S. (CDC, 2023). While physical therapy and movement are key, food plays a big role in how our bodies heal and manage inflammation.
Recipe 1: Golden Glow Recovery Smoothie
Perfect for post-workout recovery.
Why it works: Protein + carbs for muscle repair, turmeric + cinnamon for anti-inflammation, chia seeds for omega-3s. Yes Carbs! We need them to nourish the muscle as well.
Ingredients (1 serving):
- 1 cup unsweetened almond or oat milk
- 1-2 scoop plant-based protein powder (~20g-40g protein) https://amzn.to/46Dgdm5 - (embed ordain protein affiliate link)
- 1 frozen banana
- ½ cup frozen pineapple (bromeliad = anti-inflammatory)
- ½ tsp ground turmeric
- Pinch black pepper (boosts turmeric absorption)
- 1 tsp chia seeds (omega-3s + fiber)
- ½ tsp cinnamon
Directions: Blend until smooth.
Recipe 2: Green Calm Juice
Refreshing, hydrating, and anti-inflammatory perfect for a daily reset.
Why it works: Ginger + celery for inflammation, cucumber + parsley for hydration and detox, lemon for vitamin C.
Ingredients (2 servings):
- 1 cucumber
- 2 celery stalks
- 1 green apple
- 1 thumb-sized piece fresh ginger
- ½ lemon
- Handful parsley
Directions: Juice all ingredients (or blend with ½ cup water + strain).
Glass jars with lids for juicing ( affiliate link please embedded)
https://amzn.to/3IbHHqZ
Hit reply and let me know!
With health + balance,
— Natasha
Black Star Physical Therapy & Wellness
🖤 Empowerment | Consistency | Community
