It seems like everybody and their brother is on some type of diet. Some are low-carb, high protein, keto, it’s enough to make your head spin.
According to the Arthritis Foundation, “Having a balanced, nutritious diet is important for reaching and maintaining a healthy weight, which is critical for joint health. Every pound of extra weight adds four pounds of pressure on weight-bearing joints, including knees, hips, and ankles.”
If you pay attention to nutrition news you have probably heard of the term “clean eating.” It certainly sounds like a good idea. Clean eating is based on the belief that if you eat whole foods in their natural state and steer clear of processed foods, you’ll notice that you feel much healthier.
I like the idea of clean eating and need to adopt some healthier dessert recipes. Let’s take a look at how to eat clean for arthritis pain relief:
Meal Prep Foods for the Week
I like to shop, take day trips, go out to eat, and then relax on the weekends. The last thing I feel like doing is meal prep for the week. However, if I just put the pedal to the metal and get it done, I feel proud.
Remember all the times after work when you were tired and cranky, and having serious thoughts about a McDonald’s binge? Now you’ll have something prepared and you’re ready to eat.
Give Favorite Sweets a Makeover
I was raised eating sweets every day so any diet that cuts out dessert completely, will not last long in this house.
Fortunately, there are loads of delicious alternatives that can make eating healthy sweets a lot easier.
- Prepare chocolate pudding with avocado and coconut milk,
- Bake apples stuffed with chopped nuts, raisins, and spices such as ground cinnamon, ginger, and cloves.
- Dunk strawberries in dark chocolate
Switch to Whole Foods
Eating mostly whole foods in their least processed form is a great way to eat clean. Don’t change everything at once. Breakfast is a good place to start.
Instead of eating sugary cold cereal, eat oatmeal topped with berries and natural nut butter.
Snack on nuts such as cashews, peanuts, or almonds. My personal favorite is cashews. When I went to the farmer’s market I got hooked on dried vegetables.
As a kid, I liked sunflower seeds, as long as the shells were off. They’re a good source of essential minerals like zinc, magnesium, copper, and selenium.
Eat More Meals at Home
I would eat every meal out if my wallet was a little bigger, but believe it or not, I am enjoying some healthy cooking and trying different recipes.
Just because you’re eating healthier doesn’t mean you can take a lumberjack-sized portion and not put on weight.
Practice mindful eating and haul out the measuring cups, spoons, and the food scale.
Cut Back on Sugary Drinks
When I was in the work world, the women in my office loved non-fat lattes. I didn’t know that was an option.
If you choose full-fat lattes or Frappuccino, you can pick up a few hundred extra calories not to mention a sugar overload.
Make coffee at home with some delicious recipes.
Shop the Outside Perimeter of the Store
Shopping the perimeter of the grocery store is one of the most popular pieces of nutrition advice. Why is that?
The perimeter of the store is where you will find fresh produce and healthy protein sources like eggs, yogurt, and poultry. Fresh fish, turkey, lean beef, and pork are other good options.
There are certainly some healthy foods on the inside aisles such as canned beans and nuts, but you’ll also find the candy, soda, and chips that can trigger an eating binge.
Once you have selected some healthy choices, you can move to the store interior, and pick up a treat. That’s an individual treat, not a whole box. Any eating plan needs some leeway, and you’ll find it easier to stay on track.
Summary
Congratulations on adopting a healthier diet, and knowing you are helping to control your arthritis pain. Ease into your new way of life, and enjoy creating culinary masterpieces at home.
