Shopping for groceries can be a minefield for people with arthritis. Breakable jars of food. Unwieldy jugs of detergent. Paper bags of flour with all the stability of a bomb. The key to success: Approach the task as a logistical puzzle and employ the right combination of tools, tactics and staff assistance. Here’s how: Continue reading Grocery Shopping Made Easier if you Have Arthritis
Research has shown that eating a lot of refined carbohydrates, especially white flour and having a low-fiber diet increases inflammation. Getting 25g or more of fiber in your diet may also reduce the risk of colon and other cancers, lower cholesterol and possibly help regulate blood sugar. Stocking up on whole-grains products are good for overall health as they naturally have plenty of vitamin B-6, vitamin E, magnesium, folic acid, copper, zinc, and manganese. And studies also show that people who eat three or more servings of whole grains a day lower their risk of heart disease. Because high-fiber foods can help you to feel full faster, eating the right amount may make it easier to achieve and maintain a healthy weight which is important for people with arthritis.
Have celiac disease or gluten sensitivity? Try high-fiber gluten-free grains such as amaranth, quinoa, buckwheat and cornmeal.
Meats, soups, fruits or vegetables, the canned variety offers many benefits. You’ll still get the inflammation-fighting omega 3 fatty acids in canned salmon, sardines and tuna. Canned vegetables and fruits are often processed shortly after they are picked, and nutrient losses don’t occur during shipping, on the grocer’s shelf, or in your home. Their portability makes them great for an arthritis diet on the go. They last longer and can save you money.
And there are some veggies that may be more beneficial in canned form rather than fresh. Canned tomatoes, for example, are a better source of lycopene, a powerful antioxidant, because cooking makes them easier for the body to absorb. According to a comparative analysis of canned, fresh, and frozen fruits and vegetables by the University of Illinois Department of Food Science and Human Nutrition, fiber content is as high in canned products as in their fresh counterparts and the canning process may actually increase calcium levels in fish as compared to its freshly cooked variety.
When you are tired and achy from your arthritis, a hot, nutritious meal at the end of the day may be just what you need – but preparing it can create even more pain and exhaustion.
Instead of toiling to prepare a meal full of anti-inflammatory foods every night, registered dietitian Sara Haas, a spokesperson for the Academy of Nutrition and Dietetics, recommends making meals in bulk and freezing them. At the end of a long day, all you have to do is reheat and serve.
Freezing meals, Haas says, “Is a great way to get balanced, more healthful meals in the comfort of your home.”
Continue reading Arthritis-Friendly Freezer Meals
While the frozen foods aisle can be a trap – so many highly processed items with large amounts of fat and sodium, from pizza to breaded chicken strips – healthy choices can be found. The good news is that many frozen fruits and vegetables – without sauces and syrups – have all the nutrition of their fresh counterparts; sometime more so because they are packaged as soon they are harvested. Plus, they’re convenient (no worries about spoiling) and available year-round.
It’s often said that breakfast is the most important meal of the day. Research has shown that breakfast skippers tend to overeat at other meals and snack excessively throughout the day. That can make it hard to maintain a healthy weight as you manage your arthritis.
But what you eat for breakfast is important. Hot and cold cereals are good options. They are quick ways to get a serving of fiber-full whole grains that can help reduce inflammation. While oatmeal may be your go-to grain, there are several nutritious cereals made from corn, brown rice, quinoa, hemp, buckwheat and kamut. Keep in mind that whole grain choices are not calorie-free and portion control is important.