Nutrition Articles

Healthy Living Alleviate Your Arthritis Through Your Diet

According to experts, there are more than 100 different types of arthritis. While there is no compelling evidence that one type of arthritis reacts differently to foods over another type, doctors do advise against eating certain foods to help alleviate some symptoms.

There is some evidence that an “anti-inflammatory” diet, such as the Mediterranean diet, may be helpful in reducing body-wide inflammation and joint pain in certain types of arthritis, such as rheumatoid arthritis. These diets favor fruits, vegetables, whole grains, nuts, beans, and olive oil while restricting highly processed foods, red meat, and unhealthy sources of fat. 

Obesity can also lead to certain types of arthritis, so doctors suggest maintaining a healthy weight to avoid arthritis and other obesity-related ailments.

Here are some foods (and other things) to avoid if you have arthritis:

• Fried foods
• Processed foods
• Salty foods
• Alcohol
• Tobacco
• Spicy foods
• Red meat
• Tomatoes
• Gluten-containing foods
• Canned meat
• Mussels
• Certain vegetable oils
• Foods high in AGE’s

Eating Healthy Spotlight on: Pumpkins

• Many people do not know that pumpkins are made up of 90 percent water.
• Pumpkins also contain other great nutritional aspects including potassium and vitamin A.
• The bright orange color of pumpkins also tells us that they are a great source of the important antioxidant, beta carotene.

Recipe: Traditional Pumpkin Pie 

• 1 ¾ cups (one 15oz. can) unsweetened pumpkin puree
• ¾ cup light brown sugar, packed
• 2 teaspoons ground ginger
• 1 ½ teaspoons ground cinnamon
• ½ teaspoon salt
• 2/3 cup milk
• 2/3 cup heavy cream
• 3 large eggs
• 1 teaspoon vanilla extract
• 1 pre-made crust

In a small heavy saucepan, stir the pumpkin, brown sugar, spices and salt together until mixed.  Bring the mixture to a simmer, stirring constantly.  Reduce the heat to low and cook, stirring constantly, for 3 to 5 minutes or until thick and shiny.  Scrape the mixture into a mixer or food processor for 1 minute. With the motor on, add the milk and cream, mixing until incorporated completely.  Add the eggs one at a time, mixing just to incorporate, about 5 seconds after each egg.  When you add the last egg, also add the vanilla. Pour the mixture into the prepared pie shell.  Bake the pie for 50 - 60 minutes at 375 degrees. 

Recipe: Pumpkin Soup 

• 6 cups chicken stock
• 1 ½ teaspoons salt
• 4 cups pumpkin puree
• 1 teaspoon chopped fresh parsley
• 1 cup chopped onion
• ½ teaspoon chopped fresh thyme
• 1 clove garlic minced
• ½ cup heavy whipping cream
• 5 whole black peppercorns 

Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns.  Bring to a boil; reduce heat to low, simmer for 30 minutes uncovered.  Puree the soup in small batches (1 cup at a time) using a food processor or blender.  Return to pan and bring to boil again.  Reduce heat to low, and simmer for another 30 minutes, uncovered.  Stir in heavy cream.  Pour into soup bowls and garnish with fresh parsley.

Eating Healthy Spotlight on: Sweet Potatoes

• Sweet potatoes are an excellent source of vitamin A in the form of beta carotene and vitamin C.
• The nutrients in sweet potatoes are also anti-inflammatory, which means that besides being great tasting, sweet potatoes can help reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis.
• In addition, sweet potatoes are a good source of vitamin B6.

Recipe: Golden Sweet Potato Brownies 

• 1 cup butter
• 1 cup packed brown sugar
• 1 cup white sugar
• 4 eggs
• 2 teaspoons vanilla extract
• 1 ½ cups all-purpose flour
• 1 teaspoon baking powder
• ½ teaspoon salt
• 2 cups peeled and finely shredded sweet potatoes
• 1 cup powdered sugar
• 2 tablespoons butter or margarine
• 2 tablespoons milk

Preheat the oven to 350. Grease a 9x13 inch baking dish. In a large bowl, cream together the butter, brown sugar, and white sugar until smooth. Beat in the eggs one at a time, then stir in the vanilla. Combine the flour, baking powder, and salt; stir into the batter just until blended. Fold in the shredded yam. Spread the batter evenly in the greased baking dish. Bake for 30 minutes. Mix the confectioners' sugar, butter and milk until smooth. Spread over the brownies while they are still warm.

Recipe: Spicy Baked Sweet Potato Fries

• 6 sweet potatoes cut into French fries
• 2 tablespoons canola oil
• 3 tablespoons taco seasoning mix
• ¼ teaspoon cayenne pepper

Preheat the oven to 425 degrees.

In a plastic bag, combine the sweet potatoes, canola oil, taco seasoning, and cayenne pepper. Close and shake the bag until the fries are evenly coated. Spread the fries out in a single layer on two large baking sheets.

Bake for 30 minutes, or until crispy and brown on one side. Turn the fries overusing a spatula, and cook for another 30 minutes, or until they are all crispy on the outside and tender inside. Thinner fries may not take as long.

Women’s Health 101: A Banana a Day

Everyone has heard that an apple a day can keep the doctor away, but if you are a woman over the age of 50 then you should be having a banana or two along with that apple.  

Recent studies show that woman over the age of 50 who ate foods high in potassium were 12 percent less likely to suffer from a stroke in general and 16 percent less likely to suffer from a stroke caused by a blood clot, or an ischemic stroke. 

Lastly, the study showed that women were 10 percent less likely to die, from any cause, than those who ate low amounts of food containing potassium.

Eating Healthy Spotlight on: Tomatoes

• Besides containing 40 percent of your daily value of vitamin C, it also contains 15 percent of your daily value of vitamin A, 8 percent of your daily value of potassium, and 7 percent of your recommended dietary allowance of iron for women and 10 percent for men.
• Lycopene, what gives tomatoes their red pigment, acts as an antioxidant, neutralizing free radicals that can damage cells in the body.

Recipe: Tomato Casserole with Sweet Onions

• 6 medium tomatoes, peeled, cored, and cut into wedges
• 1 large Vidalia onion or other sweet onion
• 1 teaspoon fresh dill, or scant ½ teaspoon dried dillweed
• 1 teaspoon fresh thyme, or scant ½ teaspoon dried leaf thyme
• Salt and pepper, to taste
• 2/3 cup fresh breadcrumbs
• 3 cloves garlic, minced
• 1 cup shredded mozzarella cheese
• 3 to 4 tablespoons olive oil 

Place peeled tomato wedges on paper towels to drain.  Peel onions and slice into ¼-inch rings.  In separate bowl combine dill, thyme, salt, pepper, and breadcrumbs.  Layer half of the tomatoes and onions in a lightly buttered baking dish and top with half of the minced garlic.  Sprinkle with half of the bread crumb and seasoning mixture, half of mozzarella cheese, and drizzle with half olive oil.  Repeat layers.  Bake in preheated 350-degree oven for 45 to 50 minutes, or until bubbly.

Recipe: Corn and Black Bean Salsa

• 3 to 4 small ears of corn
• 1 can (15 to 16 oz.) black beans, drained and rinsed thoroughly
• 1 large tomato, seeds removed, diced
• 1 large clove garlic, minced
• ¼ cup minced red onion
• 2 to 3 tablespoons finely minced jalapeno or poblano pepper
• Juice of one lime, about 3 tablespoons
• 3 tablespoons fresh, chopped cilantro
• Dash salt and pepper, to taste 

Grill or broil corn to char slightly; let cool.

Combine remaining ingredients in a bowl.  Cut corn from cobs and add to the mixture.  Refrigerate for at least an hour before serving time.

Great alternative to sauces, and is especially tasty on grilled fish, chicken, or pork!