Food Cures (28 page)

GLA
(gamma-linolenic acid). This fatty acid is found in evening primrose oil, borage oil, and black current oil. Studies show that GLA seems to reduce pain, joint tenderness, and morning stiffness of rheumatoid arthritis by suppressing certain inflammatory substances. Recommended dosage is between 1 and 3 grams per day. Because the action of this supplement may interfere with certain medications, always talk with your doctor before taking GLA.

Follow this program if you have osteoarthritis, rheumatoid arthritis, or other arthritis (except gout—see Chapter 8 for more information).

STEP 1…
START WITH THE BASICS

These are the first things you should do to take control of inflammation, which feeds your arthritis pain:

• See a doctor if you have new or uncontrolled joint pain. It is important to get early and effective treatment for arthritis.
  
• Ask your doctor about whether taking omega-3 fish oil supplements makes sense for you.
  
• If you smoke, quit.
  
• Begin a program of gentle, low-or no-stress exercise.
  
• Drink plenty of water.
  
• Avoid foods high in saturated fats, trans fats, and omega-6 polyunsaturated fats.
  
• Avoid sugary and refined carbohydrate foods.
  

STEP 2…
YOUR ULTIMATE GROCERY LIST

This list contains foods with high levels of nutrients that help reduce inflammation and control arthritis pain, plus some foods used as ingredients in the meal plans and recipes. You don’t have to purchase every item…but these foods should make up the bulk of what you eat for the week. If you find yourself getting bored with familiar items, try something new—perhaps a curry recipe like the Slow-Cooker Chicken Curry and Vegetables. If you have gout, limit your portions of foods marked with an asterisk.

FRUIT

Apples with skin (especially Red Delicious)

Apricots

Berries (blackberries, blueberries, boysenberries, elderberries, lingonberries, raspberries, strawberries)

Cantaloupe

Cherries

Clementines

Cranberries

Currants, black

Grapefruit (and juice)

Grapes (black, red, purple)

Guava

Kiwi

Lemons (and juice)

Limes (and juice)

Lychees

Mangos

Nectarines

Oranges and juice (especially blood oranges)

Papaya

Peaches

Persimmons

Pineapple

Plums

Tangerines

Watermelon

VEGETABLES

Asparagus*

Beans, green,

Beans (kidney, white)

Beets, red

Broccoli

Brussels sprouts

Cabbage (including Chinese, red, purple)

Carrots

*Cauliflower

Celery

Chickpeas (garbanzo beans)

Chives

Collard greens

Corn

Eggplant

Horseradish root

Kale

Kohlrabi

Leeks

Lettuce

*Mushrooms (especially shiitake)

Mustard greens

Okra

Onions (red, yellow, white)

*Peas, sugar snap

Peppers, (hot; yellow/red/green)

Potatoes, sweet

Potatoes, white

Pumpkin (fresh, 100% pure canned pumpkin)

Rhubarb

Rutabagas

Seaweed

Snow peas

Soybeans (edamame)

*Spinach

Squash, summer

Squash, winter (especially butternut)

Swiss chard

Tomatoes (including red ripe tomatoes, cherry tomatoes, green tomatoes)

Turnip greens

Watercress

SEAFOOD

*Anchovies

Cod

Crab

*Herring

*Mackerel (not king)

Oysters (including Pacific)

Salmon, wild (with bones)

*Sardines (with bones)

Shrimp

Tilapia

Trout, rainbow

Tuna (canned light)

LEAN MEATS/EGGS/SOY FOODS

*Beef, lean

*Chicken breast

Eggs, omega-3-fortified

Turkey

NUTS AND SEEDS (PREFERABLY UNSALTED)

Brazil nuts

Butternuts (white walnuts)

Flaxseed, ground

Walnuts

WHOLE GRAINS

Breads, whole wheat (including crackers, buns)

Cereal, fortified whole grain

Pasta, whole wheat

Rice, brown

Wheat germ

DAIRY

Cheese, feta, reduced-fat

Cheese, Parmesan

Cottage cheese (fat-free, 1% reduced-fat)

Margarine spread, vitamin D-fortified, soft tub, trans fat-free

Milk, fortified (fat-free, 1% reduced-fat)

Soy milk, enriched/ fortified

MISCELLANEOUS

Allspice

Baking powder

Basil, fresh

Cilantro, fresh

Cinnamon, ground

Cocoa powder, unsweetened

Flour, whole wheat

Garlic

Ginger, fresh and ground

Honey

Hot sauce

Mayonnaise, reduced-fat

Oil, canola

Oil, flaxseed

Oil, olive

Oil, walnut

Pepper, black

Sugar, white and brown

Sugar substitute

Tea (black, green)

Turmeric/yellow curry powder

Wine, red

STEP 3…
GOING ABOVE AND BEYOND

If you want to do everything you can for arthritis pain and stiffness, here are some additional things you might try:

• If you have osteoarthritis, ask your doctor about what supplements you might try. The ones with the best track record are glucosamine with chondroitin sulfate, omega-3s, and SAMe. (See the Supplements section, Chapter 8, for cautions and more information.)
  
• If you have rheumatoid arthritis, ask your doctor about what supplements you might try. The ones with the best track record are GLA and omega-3s.
  
• Incorporate ginger and turmeric into your recipes and meals.
  
• Consult a qualified acupuncturist about pain relief.
  
• Try to find ways to reduce stress, which can amplify pain and even trigger flares of rheumatoid arthritis.
  

STEP 4…
MEAL PLANS

These sample menus include foods that have been shown to help ease inflammation and arthritis pain, specifically: antioxidants, omega-3 fats, vitamin D, and inflammation-reducing spices.

Every day, choose
one
option for each of the three meals—breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight-management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are
not
included. I encourage you to drink plenty of water, and to incorporate a daily cup or two of green tea.

BREAKFAST OPTIONS

(Approximately 300 to 400 calories)

Vanilla Pumpkin Breakfast Pudding

Scrambled Eggs with Tomatoes, Mushrooms, and Onion