by Ross Lennox
RHEUMATOID ARTHRITIS - The Simple Anti-Inflammatory Recipe Book for a Healthy Immune System.
28 Day Meal Plans
By Ross Lennox
© Copyright 2018 - All rights reserved.
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CONTENTS
INTRODUCTION
CHAPTER ONE – Nutrition Recommendations for People with Rheumatoid Arthritis
CHAPTER TWO – Foods to Avoid
CHAPTER THREE - Suggested Joint-Friendly Grocery List
CHAPTER FOUR – Meal Plans for 28 days
CHAPTER FIVE – Anti-Inflammatory Recipes
INTRODUCTION
As a sufferer of Rheumatoid Arthritis I realized early on that there was a direct link between the foods I was eating and the way I was feeling. The adoption of an anti-inflammatory diet and some simple changes in your shopping and eating habits could make a huge difference to your wellbeing, boost your energy levels, improve your confidence and impact on your pain and discomfort levels.
This book is simply designed to highlight some of the foods that can usefully be included in your weekly shopping that can really make a difference to the RA sufferer. We all know the importance of eating more fruit and vegetables, but some of these can offer higher levels of anti-inflammatory effects, and our shopping choices need to reflect this.
After this I have provided some easy to follow meal plans with delicious recipes all made using foods which will be kind to our bodies and help to reduce our RA symptoms. The adoption of an anti-inflammatory diet, whilst it will not cure the RA, can have a huge impact on how you personally feel. Making the right nutritional choices can have a major impact on how you feel both mentally and physically.
I wish you success in adopting an anti-inflammatory diet and hope it will being you the relief and a sense of positivity it has given to me.
Ross Lennox
CHAPTER ONE
Nutrition Recommendations for People with Rheumatoid Arthritis
While there’s really no specific cure for those suffering from Rheumatoid Arthritis, meticulous meal planning can help you manage the symptoms. It is normal that those with RA are constantly looking for ways to help them manage the pain. According to studies, there’s a connection between inflammation and certain foods that define this autoimmune condition.
The best nutrition for RA sufferers – or anyone else – is a well-balanced diet. Your daily meals should be centered on plant-based ones especially if you’re trying to lose weight. Your diet should also comprise of whole grains, fruits, vegetables, lean sources of protein, and low-fat dairy products.
The Following are the Best Foods for People with Arthritis and they have an Anti-Inflammatory Effect:
Fish – this is packed with omega 3 fatty acids that help fight inflammation. According to experts, it is recommended that you eat fish at least twice a week. Some of the best fish to eat includes tuna, salmon, herring, and mackerel.
Garlic –those who regularly eat garlic, onion, and leeks show less signs of osteoarthritis. A compound called diallyl disulphine helps limits enzymes that damage the cartilage in human cells.
Beets – These are known to be chockfull of antioxidants that help repair cell damage mainly caused by inflammation. They have high levels of potassium and magnesium, which are known to fight inflammation.
Bok Choy – this is also known as Chinese cabbage and is considered to be rich in antioxidants, vitamins, and minerals. According to studies, there are at least 70 antioxidant phenolic substances found in this vegetable. So this is a great one to include in your weekly shopping list.
Broccoli – this vegetable has loads of health benefits for the body. It is rich in calcium, vitamins C, and K, which according to research, help in preventing osteoarthritis progression.
Celery – This has both anti-inflammatory and antioxidant properties that improve cholesterol levels and blood pressure. The seeds contain amazing health benefits and can aid in lowering inflammation and bacterial infections.
Cherries – when it comes to fruits, it is best to stock up on fruits like cherries, blueberries, raspberries, strawberries, and blackberries.
Citrus fruits – these are rich in vitamin C that prevent arthritis inflammation and in keep the joints healthy. Some examples are grapefruit, lime, and oranges.
Low fat dairy products – such as milk, cheese, and yogurt are filled with calcium, which is known to strengthen the bones and vitamin D, which helps boost one’s immune system.
Soy – tofu or edamame – all these soy products are high in fiber and protein, and provide similar anti-inflammation benefits like omega 3 fatty acids.
Walnuts –These protects against type 2 diabetes, metabolic syndrome, and even heart disease. Walnuts are also rich in omega-3s and protein. This is one of those anti-inflammatory snacks that you can easily grab and munch on.
Chia seeds – These are an anti-inflammatory and antioxidant powerhouse that contain omega-3 and omega-6, vitamins A, B, E, and D, essential fatty acids such as linoleic acid and alpha-linolenic, strontium, and mucin, and important minerals including iodine, manganese, iron, magnesium, thiamine, and niacin. These seeds have the power to reverse inflammation, lower blood pressure, and regulate cholesterol levels.
Beans – these are chockfull of fiber and protein that help with muscle health and growth. Specifically look for pinto beans, red beans, and kidney beans as they are rich in magnesium, iron, zinc, and folic acid.
Flaxseeds – these are a great source of phytonutrients, antioxidants, and omega-3s. Polyphenols found in flaxseeds aid in probiotics’ growth in the gut. To maximize its effectiveness, grind seeds in a coffee maker first.
Green tea – this is believed to have antioxidants that slow down the damage of cartilage and blocks molecule production, damaging the joints of those with RA.
Coconut oil – This reduces inflammation and helps in healing arthritis. Also, coconut oil helps fight free radicals and oxidative stress known to be the main culprits of osteoporosis.
Ginger – whether you use the supplement, fresh, or dried, ginger is considered to reduce inflammation and helps boosts one’s immune system. This is also known to purify the lymphatic system and breaks down toxins in the major organs of the body. In fact, ginger helps in treating inflammation in both asthmatic and allergic conditions.
What about mayonnaise?
To avoid health disadvantages of store-bought mayonnaise, it is advised that you make your own using healthier oils such as olive and avocado oil. This way, you also get to control what you put in your mayonnaise and avoid artificial ingredients.
A classic one often includes oil, egg yolks, vinegar, and seasonings. For gourmet versions, you may add in garlic, curry powder, or pesto.
What about Honey?
The use of honey for Rheumatoid Arthritis has showed amazing results. Honey has gained popularity in minimizing joint inflammation and for its antibacterial properties. Many people who are suffering from arthritis use this, there are lots on the market so why not try a few. Manuka honey is worth seeking out, and use honey as a natural sweetener.
Is baking soda allowed?
This is another effective treatment for rheumatoid arthritis whether you choose to dissolve it in water and drink it or add it as ingredient to your dishes. Baking soda helps in neutralizing the acidic condition of the body by raising the PH level. Those who are suffering from rheumatoid arthritis are acidic. The alkalinity property of the baking soda has the ability to dissolve uric acid crystals and helps relive joint pain.
Is milk allowed?
In truth, you really don’t have to go dairy-free when you have arthritis since according to studies, there is no difference between RA patients who still drink milk and those that are on a dairy-free diet. In fact, when you drink milk, it fights osteoarthritis and prevents gout. If you are trying to lose weight, it is best that you opt for the low-fat or non-fat version.
Is Peanut butter allowed?
Use peanut butter as sauce for vegetables or chicken. If going grocery shopping, specifically look for organic peanut butter that list only 1 or 2 ingredients: peanuts and salt or peanuts only.
CHAPTER TWO
FOODS TO AVOID
Rheumatoid arthritis or RA is an inflammatory disease. What you eat affects how extreme or how often your flare ups will be. To avoid this, you may want to consider removing these foods that are deemed to cause flare ups:
Fried food – Deep-fried food such as potato chips, French fries, calamari, and even onion rings are high in food additives, trans fat, saturated fat, and sodium. All of which we could do with avoiding.
Trans Fats – this causes systemic inflammation and are mostly be found in processed snacks, frozen products, fast food, donuts, fried products, crackers, stick margarines, and cookies.
Saturated Fats – Some of the foods that trigger inflammation and worsen arthritis include pizza, red meat, pasta, full-fat dairy products, and sweet desserts.
Refined sugar – Did you know that the body’s response to sugar intake is an increase in the production of stress hormones and insulin? These can greatly contribute to inflammation. So instead, try replacing them with complex carbohydrates such as whole grain bread, fruits, and vegetables. Eating fruit will not only help you manage your inflammation, but also help you control your sweet tooth.
Processed food – Fast food packaged meals are examples of overly processed food. These are loaded with food additives, sugar, unhealthy oils, and artificial flavors. Avoid calling for a fast food delivery or stopping at a drive thru, make it a habit to plan your meals for the week and have go-to snacks for when you’re in a rush.
Sugar – processed ones found in sodas, chocolates, pastries, and even fruit juices can trigger the release of an inflammatory called cytokines. These are a large group of signaling molecules that are secreted by specific cells of the immune system and regulate inflammation, immunity, and hematopoiesis.
Salt – Too much salt can encourage inflammation. Processed foods are generally high in sodium. Those with lingering inflammatory conditions can benefit from a low sodium diet, preferably less than a teaspoon of salt or 1,500 mg a day.
Margarine – Trans fats found in margarine are considered a harmful ingredient and promote inflammation. Baked goods like biscuits, pies, and buns contain margarines and hydrogenated oils that are bad for people with rheumatoid arthritis.
Pork – arachidonic acid contained in red meat like pork are considered pro-inflammatory. Apart from this, processed pork products such as hotdogs, sausages, and bacon have added nitrates meant for color preservation that are found to also increase the risk of diabetes and heart diseases.
Beef – Fats from animals are mainly saturated fat. High-fat beef is linked to inflammation and has the possibility of altering the gut bacteria, which mainly causes immune response thereby stimulating inflammation.
White grain products – Some examples include pasta and breads that are made from refined grains. These quickly break down and convert into sugar, causing inflammation. Go for whole grains instead since they take longer to break down in the body.
Alcohol – excessive consumption can cause inflammation and weakens the proper function of the liver.
Grain Choices for Rheumatoid Arthritis Patients
To make the most out of nutrition while reducing inflammation, your diet should also consist of whole grains and those that are gluten-free. Some examples include:
Brown rice: This has not had the germ and bran stripped in the course of processing. This type of grain is best as a white rice replacement.
Quinoa: This high-protein grain is also another ideal substitute. According to research, quinoa may possibly defeat the release of cytokines, an immune substance that could be beneficial for treating and/or preventing inflammation.
Whole wheat: Swapping this for white flour will boost one’s nutrient intake and could possibly lower inflammation.
Buckwheat-GF: This high-protein is technically a fruit but can be used as ingredient for pancakes, noodles, crepes, and muffins.
Millet-GF: This is a perfect alternative to rice, or added to recipes for muffins and bread.
Whole oats-GF: whole oats and steel-cut oats are high in protein, and are gluten free.
Barley: This is best for stews, risotto, and soups and contains 6 grams of fiber per cup.
Rye: If you’re aiming to lose weight, this grain helps in suppressing one’s hunger, so you can use it as ingredient for bread and other dishes.
Bulgur: This comes from whole-wheat and tastes like nuts. Use this in dishes just as you would couscous or rice.
Sorghum-GF: This grain is high in protein. The flour can be used as replacement for white flour in cookies, breads, and other dishes.
CHAPTER THREE
Suggested Joint-Friendly Grocery List for People with Rheumatoid Arthritis
Fish
Sardines
Trout
Herring
Salmon
Seeds
Chia seeds
Flaxseed
Sesame seeds
Hemp Seeds
Walnuts
Almonds
Cashews nuts
Macadamia nuts
Fruits
Blackberries
Strawberries
Blueberries
Black cherries
Raspberries
Oranges
Peaches
Papaya
Grapefruit
Kiwi
Vegetables
Broccoli
Bell peppers
Brussels sprouts
Cabbage
Swiss chard
Spinach
carrots,
asparagus
cucumber
beets
celery
kale
parsley
onions
radish
mushrooms
Beverages
Green tea
herbal tea
Water infusions
coconut water
Condiments
sea salt
peppercorns
fresh herbs and spices
CHAPTER FOUR
Sample Weekly Meal Plan for 28 Days
Week 1
Breakfast
Lunch
Snack
Dinner
Monday
Tofu Frittata
Loaded Vegetable Soup
Tuna and Avocado Ceviche on Jicama Slices
Mung Bean and Tomato Lettuce Wraps
Tuesday
Tw
o Bean and Avocado Salad
Egg Noodle Tuna Casserole
All-Natural Power Berries Juice
Spicy Sardine-Stuffed Avocadoes
Wednesday
Coconut Butter on Vegan Rye Bread
Green Chili Peppers and Tomato Soup
Avocado Cream Cheese on Cucumber Slices
Tuna and Mango Salad
Thursday
Baked Apricot Oatmeal
Almond Baked Halibut Fillet
Oats and Dates Energy Bars
Seared Tuna
Friday
Red Berries Smoothie
Sardine and Garden Salad
Toasted Sesame Kale
Roasted Squash with Cranberries
Saturday
Granola Fruits and Nuts
Mackerel on Cucumber Sandwich
Twice-Baked Sweet Potatoes and Yam Matchsticks
Spiced Oriental Greens
Sunday
Dried Leaves Herbal Infusion & Berry Loaded Salad
Mung Beans and Tomato Lettuce Wraps
Baked Eggs in Avocado Halves with Wholegrain Sourdough Bread
Mediterranean-Style Tuna Salad
Week 2
Breakfast
Lunch
Snack
Dinner
Monday