Saturday, 18 November 2017 14:04

5 Tips for Apple Picking

Autumn offers an opportunity for fun outdoors activities, like apple picking in the fresh, crisp air. But before you head out to your local orchard, there are few things you should consider.

The pain team at Advanced Pain Management has five tips for you before you grab your pail and hit the outdoors.

  1. Pack light. To make the most of your apple-picking adventure, plan ahead so you are prepared for lots of walking. Be sure to pack only the items you need so you have room to carry all of the apple you pick!
  2. Dress in layers. The weather can change quickly in the Autumn so be prepared with layers you can add or remove at any time.
  3. Stay hydrated. Bring a full water bottle so you can stay hydrated as you walk the orchard grounds. The cool weather may mask how hard your body is working to walk and pick apples.
  4. Take regular breaks. It is important to rest your body as you work. Take a break every 15 - 30 minutes and sit and enjoy the sceanery.
  5. Wear comfortable shoes. To get the best crop, you'll need to do a lot of walking. Be prepared with light, comfortable running to tennis shoes that provide ample support. Also note that you'll likely we walking on all types of terrain.

Did you know there is a right way to pick apples off a tree?

Place your hand under the apple and then gently twist the apple rather than pulling it.  The stem should break free from the spur.

Are you storing your apples properly?

Apples stay fresh longer when they are kept in a cool place. To help your apple last even longer, don’t wash an apple until you are ready to eat it, and be careful not to bruise your apples because bruised apples will rot more quickly.

As you lift and carry heavy objects, proper lifting technique is important not only to protect the items you are carrying, but also to protect your back, knees and spinal muscles.

Advanced Pain Management's Jeremy Scarlett, MD, has some advice for you before you do any heavy lifting.

Think Before You Move
Before you lift a heavy object, decide where are you going with your object and the best path to get there safely, without too much turning or twisting. Also, be sure that you can lift the object on your own. If the object is too heavy, always ask for help.

Start in a Safe Position
Stand with your legs hip distance apart and place one leg slightly in front of the other. You can either squat to grab the object, or move down into a kneeling position and grab the object. Be sure to keep your back upright and core muscles tight. If you are in a kneeling position, it might help to rest the object on your bent leg as you prepare to stand.

Lift With Your Legs
From a squat or kneeling position, tighten your core muscles and lift straight upwards with your legs – not your back. It is often helpful to hold the object close to your body as you lift.

Do Not Twist or Turn
As you lift the object, be sure not to twist or turn from the waist. When you are ready to move with the object let your feet lead the way. Twisting with a heavy object in tow can cause back injuries and muscle strains.

Download our eBook of Proper Lifting Tehcniques now.

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Saturday, 18 November 2017 09:07

8 Tips to Prevent Injury in the Garden

Back pain, neck pain and muscles strains don't have to slow you down in the garden this year. The pain experts at Advanced Pain Management have eight helpful tips you should try as you get out the shovels and soil this season. You'd be surprised to see some of the simple things you can do at home to help prevent injury and reduce pain.

Download the eBook 8 Tips to Prevent Injury in the Garden

Warm Up

1. Warm Up
It may seem simple, but warming up is really about preparing the muscles for work. Not only does warming up your muscles help prevent injury, it can also boost energy and performance. In the garden that means you can bend, lift, dig and water with ease. Try performing some stretches and walk briskly for a couple of minutes to get your heart rate up and your blood flowing.


Use Proper Tools

2. Use the Proper Tools
Using the right tools is important to protect your back and neck from injury. Tools with short handles can force you to bend down awkwardly and lead to sore, strained muscles. Select tools that allow you to stand up straight as you dig, shovel and weed. Also consider proper lifting technique as you work.


Stretch While You Work

3. Stretch While You Work
Stretch as you go! Stretching not only helps you prepare for work, it can also help you re-energize. Try stretching periodically as you work. Breathe in and out, slowly and rhythmically, allowing your body to relax and muscles to loosen.


Avoid Sudden Movements

4. Avoid Sudden Movements
The muscles in your back are not prepared to handle sudden jerking or twisting movements that are often associated with do-it-yourself projects. These sorts of movements will likely result in a sore back or strained muscles. As you work, turn your whole body as you perform twisting movements and keep your back aligned.


Protect Yourself

5. Protect Yourself
Apply sunblock before you begin work outdoors. It is important to protect your skin from harmful UV -rays. It is also a good idea to wear a hat to protect your neck and face from getting too much sun.



Start Small

6. Start Small
Beginners and experts alike should understand that gardens don’t happen overnight. Ease into your projects and pace yourself. Taking it slow will ensure you don’t overwork yourself or your muscles! Don’t let your expectations dictate your pace; listen to your body instead.


Work at the Right Height

7. Work at the Right Height
Wherever possible, get down to the level at which you are working. Bending at the waist to lift tools or supplies can aggravate your back muscles, instead, get to the ground and if you are lifting tools or objects lift with your legs. Also, try using a knee pad for comfort so you can get closer to your work.



Ask for Help

8. Ask for Help
A partner can help you move or carry heavy  objects and tools. Consider using a wheelbarrow to move extremely heavy items like soil and rocks.




What tips have you found helpful in the garden? Tell us in the comments section!

Weed Out The Pain Toolkit Download

Fibromyalgia can be a confusing diagnosis and difficult to understand. Prior to receiving this diagnosis you many are sent to numerous specialists including immunologists, neurologists, and rheumatologists. Each specialist may have given you a different diagnosis or treatment option, with various medications that you tried and failed. Now what? It is important to have a clear understanding of what fibromyalgia is.

Fibromyalgia is defined as widespread pain and hypersensitivity to normal touch and daily activities. The latest research is suggesting that fibromyalgia is a product of a sensitivity of the nervous system, starting in your brain. When your brain decides there is a threat to your survival, it will increase the sensitivity of your whole system to ensure you are aware of how to protect yourself. Your brain is doing too good of a job trying to protect you.

So what can you do about it?
There is no reason to believe that you can’t live a normal life without constant pain, fatigue, and other symptoms associated to fibromyalgia. Physical therapists are equipped to work with you to determine the best way to manage your symptoms. Here are a few of the things your PT will do to decrease your symptoms and help you get back to doing what you love!

  • Develop a routine exercise program. This is vital in the recovery and management process. The human body is designed to move, and a regular exercise program will help restore a chemical balance that decreases sensitivity. Your physical therapist will help you determine which mode of exercise is the most appropriate for you.
  • Learning how to pace yourself will help improve your ability to perform activities without causing a flare up of pain.
  • Therapeutic neuroscience education to help understand why you have pain and what is happening in your body when you experience pain. Knowledge is power! The more you understand about fibromyalgia, the more you can empower yourself to take charge of your pain! YOU are the best tool against fibromyalgia pain.

There are resources out there to help you through this process. A recommended workbook that will help guide you down the road to recovery is “Your Fibromyalgia Workbook” By Adriaan Louw PT, Ph.D., CSMT.

Don’t be discouraged by fibromyalgia, move forward with physical therapy!!

Saturday, 18 November 2017 07:10

What Is A Headache?

What is a headache?
A headache is defined as an ache or pain in the head caused by irritation to the nerves around the face, neck, skull or head. A headache is often described as dull, throbbing, sharp and gradually or it can suddenly appear and can last for hours or days. The International Headache Society categories headaches two ways: primary and secondary.

What is a primary headache?
A primary headache is a headache that is considered a standalone illness. That means that the headache is caused by over activity and/or problems with structures in the head that are sensitive to pain. Common primary headaches include migraines, tension and cluster headaches.

What is a secondary headache?
A secondary headache is a headache that is a symptom of another condition. That means another condition causes the headache. For example, you may have a secondary headache if you are dehydrated, have influenza or have a concussion. In some cases, a secondary headache could be a result of a more serious condition.

What does episodic and chronic mean when it comes to headaches?
An episodic head means that the headache can last for a few hours but could last for a few days. Whereas a chronic headache is considered to be continuous, as in, they occur for 15 days or more in a month.

What are the symptoms of primary headaches?

  • Tension headaches are the most common type of primary headaches. A tensionheadache is often described as a tight band feeling around the head with a constant, dull ache on both sides of the head. The pain can spread to or from the neck.
  • Migraine headaches are the second most common type of primary headache. Migraine headaches may cause a pulsating, throbbing pain on one or both sides of the head. Other symptoms include lightheadedness, blurred vision, nausea and sensory disturbances.
  • Cluster headaches are the most uncommon type of primary headache. A cluster headache can typically strike quickly with little to no warning. Cluster headaches are described as sharp or burning, and typically are located around one eye. The affected area can become swollen and red.

If you experience headaches on a regular basis, it is important to seek help. Once you know what type of headache you are experiencing it is easier to understand your triggers and find treatment that works for you. To learn about headaches and possible treatments options, click here.

What are headaches? What causes headaches?,

How to use this classification, 

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Friday, 17 November 2017 10:21

Tackle Pain and Up your Garden Game

Gardening is a great form of exercise, working multiple muscle groups as well as burning calories. It makes sense, then, that just like any other exercise or sport, there should be some rules to keep you – and your garden – in fighting form.

Before and After

Warmups and cool downs aren’t just for runners. Take the time to loosen up your body with some quick stretches and a brisk walk before digging in. And make sure to take frequent time-outs, with plenty of water, says Melinda Myers, an expert horticulturalist who works with Advanced Pain Management to provide tips on seasonal gardening and safety. Afterward, cool down with a few more stretches, and ice any sore areas.

Switch it Up

Whether it’s practicing tennis or watering hydrangeas, doing the same thing for extended periods of time can result in injury. Switch up your activities, and your position, to avoid stiffness and work a range of muscle groups. “I may go from weeding down on my knees to digging with a shovel or raking,” says Myers. “I often take a break from these more strenuous activities to water, so I’m moving and stretching my legs.”

There’s No ‘I’ in Garden

Share the load with a gardening round-robin, suggests Myers. Not only will it decrease your own load, but it’s a great way to catch up with friends – and boost your gardening know-how. “With busy schedules,” she says, “I find it’s a great way to take on overwhelming tasks, like spring cleanup and winter pruning, and enlist help, but make it fun.”

Learn More

For more tips on getting a leg up on gardening pain, visit Melinda Myers at the We Energies Energy Park stage during the Wisconsin State Fair Aug. 6-16, where she will be presenting “The Livable Landscape” at 10 a.m. and 2 p.m. daily. And don't forget to download your free Gardening Toolkit.

Weed Out The Pain Toolkit Download

You'd be hard pressed to start your garden this year without lifting and hauling some plants, soil or gardening equipment. Don't leave home without reading this handy guide to proper lifting!

Proper lifting technique is important every time you lift and move objects. Before you lift a heavy object, decide where are you going with your object and the best path to get there safely, without too much turning or twisting.

Prevent Injury with Proper Lifting Techniques

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The human body is a magnificent machine — but sometimes it needs a little support. That’s where braces come in. In times of pain, injury or surgical recovery, supportive braces can often provide the needed stability, compression and/or protection to take your body from faulty to functional and help you embrace life.

Back Braces

Back braces help support muscles while reducing pain.

Lifting is painful. Long car rides? Atrocious. And cleaning? Don’t even think about it. Back pain, simply put, can disrupt your life, changing everyday activities into dreaded events.
For many conditions that cause back pain, like lumbar instability, a herniated lumbar disc, chronic lumbar instability, degenerative disc disease — or even just chronic back pain — back braces can be an ideal and simple form of treatment.

They work by providing back and abdominal support when your muscles are overactive and you experience muscle spasms, or when your muscles are weak and don’t provided the needed support. Braces aren’t meant to replace your muscles; the goal is to protect your back while you work on strengthening the muscles, whether that’s through light exercise or physical therapy.

Ideally, braces should be worn for 2-3 hours a day during activities that may increase pain, such as gardening, prolonged standing or walking, and sporting activities.

Cervical Braces

Your neck goes through a lot in the course of a day, from rapidly turning to look at cars and coworkers to simply holding up your heavy head. But sometimes, as in cases of whiplash, severe sprain and traumatic injury, it is pushed beyond its normal boundaries, causing intense pain. In this case, a cervical brace allows your neck time to heal as your muscles regain their strength.

Cervical braces may be used alongside physical therapy, and can also help with pain resulting from kyphoplasty, cervical disc herniation and radiculopathy, in addition to post-surgery recovery. They may be worn for prolonged periods of time, if kept clean, but should never be worn while driving or sleeping unless advised by your doctor.

Wrist Braces

Repetitive motions can take many forms — typing, driving, writing, even swinging a tennis racket — and all of them take their toll. A wrist brace can combat that, providing comfort and support while reducing swelling and pain, whether it’s due to everyday activities, carpal tunnel syndrome, a fracture, tendonitis or arthritis.

Because of their design, wrist braces may be worn for extended periods of time during activities that cause pain, like working, gardening, cleaning or even sleeping. Plus, they are unobtrusive, since they’re made to be worn under clothing.

Knee Braces

Having a fully functional knee is a crucial part of any active lifestyle. But it’s also one of the parts of the body that causes the most trouble. Conditions like osteoarthritis, tendonitis, chondromalacia, patellofemoral pain syndrome and post-surgical pain can make it extremely difficult to walk and stand, let alone exercise or enjoy sporting activities.

Knee braces come in a variety of forms, and the support, compression and pressure relief they provide can help with many types of knee and leg pain and minimize the need for pain medications. They are often beneficial when used in conjunction with physical therapy, which your doctor may prescribe.

The use of these braces must be increased gradually. For the first week, wear it for one hour in the morning, and one in the evening. For the second, increase it to two hours, and so forth, until you can wear it comfortably all day as needed. Although it’s not designed for contact sports like football, knee braces can be particularly helpful during activities like walking, basketball, softball, hiking, skiing and other exercises.

Learn More

For more information on the benefits of braces, and to help choose one that’s right for you, talk with an APM provider by calling (888) 901-7246.

Has managing your pain become a challenge when it comes to settling down for a restful night’s sleep? While sleep plays a critical part in our overall well-being, the good news is that even if you suffer from pain, there are many ways you can improve habits to help get the quality sleep your body needs. Before counting sheep, consider these easy tips:

1. Eat Healthy Throughout The Day:  Eating healthly throughout the day can be an important factor in how well you sleep at night. If you are someone who experiences hunger before bedtime, eat a small serving of carbohydrates and fat (berries and nuts) about 15 – 30 minutes before you go to bed. Be sure to avoid heavy, rich foods, alcohol and fatty foods 2 -3 hours before bed as these can cause indigestion and insomnia.

2. Nap Strategically: If you need to make up for lost sleep at night, it is ok to take short naps during the day rather than sleeping in late in the morning. This prevents disruption to your natural sleep – wake pattern. If insomnia is a problem for you, consider eliminating naps altogether.

3. Keep To An Evening Routine: Setting a bedtime and going to bed at the same time each night may prevent tossing and turning. If you must change your schedule on the weekends, try doing it in small increments. If you change your bedtime, help your body adjust by changing in small daily increments, such as 15 minutes earlier or later each day. It is also beneficial to incorporate relaxing rituals in the evening prior to going to bed such as taking a bath, reading or meditating. 

4. Exercise Most Days:  Physical activity, especially cardiovascular workouts, are known for improving the length and quality of your sleep. That said, it’s best not to exercise within 4 hours of going to bed because body temperature elevates. As you cool down, your brain receives signals to produce sleep-inducing melatonin.

5. Pay Attention To What You Drink: Watching what you drink in the late afternoon and evening hours has a number of implications on your ability to get a good night’s rest. Drinking too much before bed can cause disruptive, middle-of-the-night trips to the bathroom. Caffeine should be limited as it can keep you awake 10 to 12 hours after drinking it. After lunch, cut back on your overall intake or consider avoiding caffeine altogether. Be cautious when drinking alcohol as well – it can take hours to wear off and wreak havoc on your quality of sleep. 

6. Get Comfortable:  Create a comfortable room that is cool, dark and quiet. When sharing a bed with someone else, make sure it is big enough and at the comfort level for both of you. Set limits on how often children or pets share your bed or encourage they use their own beds most, or all of the time.

What tips do you have to help improve sleep?

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The start of the New Year is a great time to make changes to lifestyle habits such as diet and exercise – both of which play a significant role in our ability to manage pain. Being overweight or obese adds stress on joints, as they must carry a greater load. Managing weight, eating a healthy diet and exercising all contribute to pain reduction.

After the holiday season, it may seem like a difficult task to get back on track with healthful eating. Changing our diet can be as simple as taking a look at what is currently in your kitchen and identifying healthy foods that will help fight inflammation, block pain signals and help heal underlying disease.

“Eating more fruits and vegetables alone will not alleviate your pain,” says Advanced Pain Management (APM) physician Michael Jung. “But if you commit to a healthy eating plan that includes less processed foods and more fresh foods, you will likely see positive results.”

We’ve identified six easy-to-find foods that are known to help ease pain. In moderation, these recipes fit into a healthy diet so you can kickoff your New Year’s resolutions with a delicious start. Cheers to a happy, healthy 2015!

describe the imageCherries:

Cherries’ high amounts of antioxidants are the foundation to their pain-fighting power. These antioxidants block inflammation much the same way that an aspirin or other NSAIDS would. In a U.S. Department of Agriculture study, participants who ate 45 Bing cherries a day for 28 days reduced their inflammation levels significantly.

Curried Chicken Salad With Cherries, Mango and Pecans

3 tablespoons light mayonnaise

1 1/2 teaspoons curry powder

2 cups cubed cooked chicken

1 cup fresh cherries, pitted and sliced

1 small ripe mango, peeled, pitted and diced

1/4 small red onion, diced

2 tablespoons minced cilantro


Freshly ground black pepper

1/2 cup chopped roasted pecans


In a large bowl, mix the mayonnaise and the curry powder.

Fold in the chicken, cherries, mango, onion and cilantro. Season to taste with salt and pepper.

Sprinkle with the pecans and serve.

Link to recipe:


describe the imageCoffee:

Many over the counter cold and headache medicines contain caffeine for a reason – its known pain-lowering powers. If you are not a regular coffee drinker, you may see some benefit from drinking a cup or two when pain strikes as caffeine helps narrow the dilated blood vessels that often cause headache pain. However, too much caffeine can exacerbate pain.

One-Bowl Chocolate Cake

3/4 cup plus 2 tablespoons whole-wheat pastry flour, (see Ingredient Note)

1/2 cup granulated sugar

1/3 cup unsweetened cocoa powder

1 teaspoon baking powder

1 teaspoon baking soda

1/4 teaspoon salt

1/2 cup nonfat buttermilk, (see Tip)

1/2 cup packed light brown sugar

1 large egg, lightly beaten

2 tablespoons canola oil

1 teaspoon vanilla extract

1/2 cup hot strong black coffee

Confectioners' sugar, for dusting


Preheat oven to 350°F. Coat a 9-inch round cake pan with cooking spray. Line the pan with a circle of wax paper.

Whisk flour, granulated sugar, cocoa, baking powder, baking soda and salt in a large bowl. Add buttermilk, brown sugar, egg, oil and vanilla. Beat with an electric mixer on medium speed for 2 minutes. Add hot coffee and beat to blend. (The batter will be quite thin.) Pour the batter into the prepared pan.

Bake the cake until a skewer inserted in the center comes out clean, 30 to 35 minutes. Cool in the pan on a wire rack for 10 minutes; remove from the pan, peel off the wax paper and let cool completely. Dust the top with confectioners’ sugar before slicing.

Link to recipe:


describe the imageGinger:

Historically used as a digestive aid, anti-nausea and sea-sickness remedy; ginger is also an effective painkiller. Almost two-thirds of patients with chronic knee pain reported less soreness upon standing after taking a ginger extract, according to a six-week study from the University of Miami. Much like the cherry, ginger can be beneficial in reducing inflammation , particularly offering relief from migraines, muscle pain and arthritis.

Roasted Winter Vegetables with a Maple-Ginger Glaze

1/2 lb. parsnips, peeled and cut into 2x1/2-inch sticks

1/2 lb. carrots (about 3 or 4), peeled and cut into 2x1/2-inch sticks

1/2 lb. turnips (about 2 medium or 1 large), peeled and cut into thin wedges

1/2 lb. Brussels sprouts, stems trimmed and any wilted leaves pulled off; large sprouts halved

2-inch piece fresh ginger, peeled and sliced into very thin matchsticks (about 1/3 cup)

3 Tbs. unsalted butter, melted

Kosher salt and freshly ground black pepper

1 tsp. grated fresh ginger

1-1/2 Tbs. pure maple syrup


Heat the oven to 425ºF.

Spread the vegetables and the ginger matchsticks in a large, low-sided roasting pan or a heavy rimmed baking sheet.

Drizzle with the butter and season with salt and pepper. Toss to evenly coat the vegetables and spread them so that they're just one layer deep.

Roast the vegetables, tossing a couple of times, until tender and golden brown in spots, about 30 minutes.

Combine the grated ginger and maple syrup. 

Drizzle the vegetables with the maple-ginger mixture, toss, and roast for another 5 minutes. The vegetables should be very tender and browned in spots.

Serve warm.

Link to recipe:



Fish contain omega-3 fatty acids that not only help keep your heart in top shape, but may also reduce the pain and inflammation of arthritis, migraines and neck and back pain. Omega-3s help improve blood flow by reducing inflammation in blood vessels and nerves. A study published in Pain, the Journal of the International Association for the Study of Pain, suggests that omega-3s provide benefit as an alternative therapy for joint pain and inflammation.  

Aim for two to four meals a week of fatty fish such as salmon, Atlantic mackerel, sardines, or trout — all top omega-3 sources. Halibut, light tuna, snapper, and striped bass are good, too.

Black Bean & Salmon Tostades

8 6-inch corn tortillas

Canola oil cooking spray

1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained

1 avocado, diced

2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided

2 cups coleslaw mix (see Tip) or shredded cabbage

2 tablespoons chopped cilantro

1 15-ounce can black beans, rinsed

3 tablespoons reduced-fat sour cream

2 tablespoons prepared salsa

2 scallions, chopped

Lime wedges (optional)


Position racks in upper and lower thirds of the oven; preheat to 375°F.

Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.

Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.

To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

Kitchen tip: Look for convenient pre-shredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section of the supermarket.

Link to recipe:


describe the imageMint:

Menthol in peppermint is known for helping with headache and back pain symptoms, in addition to treating muscle spasms. Wintergreen’s methyl salicylate adds an additional pain-fighting boost that blocks the enzymes that cause inflammation and pain. Try making mint tea to help with headaches and general aches and pain. 

Cucumber Salad With Mint & Feta 

1 lb thin skinned, mild (non bitter) cucumbers, such as Persian, Armenian, or Japanese cucumbers, thinly sliced. You might also try it with English cucumbers.

1/4 red onion, thinly sliced and cut into 1-inch long segments

2 or 3 red radishes, thinly sliced

10 mint leaves, thinly sliced

White vinegar

Olive oil

1/4 pound feta cheese

Salt and freshly ground pepper


In a medium sized bowl, gently toss together the sliced cucumbers, red onion, radishes, mint leaves with a little bit of white vinegar and olive oil, salt and pepper to taste.

Right before serving, sprinkle on crumbled bits of feta cheese. 

Serve immediately.

Link to recipe:


describe the imageHot Peppers:

Capsaicin, an ingredient in hot peppers, can help reduce pain. In fact, you may notice that many topical creams contain this as a pain-fighting ingredient. Capsaicin helps alleviate pain in part by depleting your body's supply of substance P, a chemical component of nerve cells that is involved in transmitting pain signals to your brain. It also works by de-sensitizing sensory receptors in your skin.

Hot Pepper Relish

1/2 pound hot green peppers (such as jalapeños or serranos), stemmed, seeds removed for a more mild relish

1/2 pound hot red peppers (such as fresnos or cherry peppers), stemmed, seeds removed for a more mild relish

1/2 pound yellow onions, roughly chopped

1 tablespoon kosher salt

1/2 cup cider vinegar

1/4 cup white sugar


Place peppers and onions in bowl of a food processor fitted with steel blade. Pulse until peppers and onion are finely chopped. 

Transfer pepper mixture to a fine mesh strainer set inside a bowl. Stir in salt and let sit for 2-3 hours. Rinse under cold water and strain, pushing vegetables against side of the strainer using a rubber spatula to remove as much water as possible.

In a medium saucepan, bring vinegar and sugar to a boil over medium high heat, stirring to dissolve to sugar.

Add in pepper mixture, reduce heat to medium-low, and simmer for 10 minutes, stirring occasionally. Remove from heat and let cool to room temperature.

Transfer relish to an airtight container and store in refrigerator up to a month.

Link to recipe: 

What other foods do you incorporate into your daily / weekly diet to help manage pain? Share your diet success stories and healthy recipes on our Facebook page:

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