Tag Archives: food

Recipe for Easing Arthritis Pain

Did you know arthritis, or chronic inflammation, can be eased by adding these nutrients, found in this simple recipe, to your grocery cart? All you need is a fillet of fatty fish, 3 tablespoons of olive oil, 1 glass of orange juice, 1 cup of cherries, 1 teaspoon of ginger and turmeric, and 1 cup of green tea.


Fatty Fish are Fantastic

Certain types of fish, like salmon, tuna, trout and mackerel, are a good source of omega-3 fatty acids.  These fats fight inflammation and work to increase the health of your heart. Eating fish a few times a week will ease the pain of arthritis and keep the old ticker ticking.


Olive You

Olive oil contains healthy monounsaturated fats and a natural compound called oleocanthal which can help prevent inflammation. It combats your arthritis pain by blocking the same inflammatory pathways in the same way as ibuprofen or aspirin. Switch out your vegetable oil for extra virgin olive oil to increase your fight against arthritis.  


Orange You Glad I Didn’t Say Banana

The antioxidants in vitamin C can help slow the progression of osteoarthritis and promote the growth of collagen, a major component of bone cartilage. Start your day with a glass of fresh squeezed orange juice and increase consumption of foods that are rich in vitamin C: grapefruits, guavas, kiwis, oranges, pineapples, strawberries, broccoli, cauliflower and kidney beans.


Pretty Please, With a Cherry on Top

Cherries, especially tart ones, contain powerful antioxidants called anthocyanins which help reduce inflammation by stopping the production of inflammatory chemicals. They also can help maintain the health of your connective tissue. If cherries aren’t your thing, anthocyanins can also be found in other fruits including blackberries, blackcurrants, blueberries, boysenberries, elderberries, raspberries, strawberries, red and black grapes, and plums.


Spice Up Your Life

The spice turmeric contains a compound called curcumin which could be beneficial in managing chronic inflammatory-related joint disease such as arthritis. Turmeric has been used in India for centuries to ward off inflammatory diseases and is often found in traditional Indian cuisine, especially in curry powder. Ginger is another spice that contains chemicals that work similarly to anti-inflammatory medications, helping fight arthritis pain. Try steeping some fresh ginger with your daily cup of green tea or grate it into your favorite cocktail.


A Cup a Day Will Keep the Doctor Away

Unlike black tea, green tea contains a natural antioxidant called epigallocatechin-3-gallate (EGCG). Similar to the anthocyanins found in cherries, EGCG can reduce inflammation by stopping the production of inflammatory chemicals. This can help the cartilage from breaking down, which can help to preserve joint health. Start your morning off right with a steaming cup of green tea

If you’re arthritis pain persists, please make an appointment to see a specialist at AOC.

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Healthier Eating

5 Tips for Eating Healthier

Healthier Eating

It seems like people are dieting more than ever these days. What many of them do not realize is eating healthy doesn’t mean sticking to strict dietary limitations or depriving themselves of the foods they love.  Eating healthy means eating a well balanced diet that can provide your body with the proper nutrition. With so many fad diets out there, it can be difficult to determine what a healthy diet consists of, that’s where we come in.  Here are 5 simple changes you can make on your journey to eating healthier:

 1. Start Slow:

Start Slow

Eating healthy doesn’t happen overnight. If you change your diet all at once, it can lead to cheating or giving up on your new eating plan. Look at changing your eating habits as a gradual process, after a while, you will have developed better eating habits. It is important to remember that you don’t have to completely eliminate the foods you enjoy; the goal is to gradually become healthier.

 2. Everything in Moderation:

Everything in Moderation

Stop over concerning yourself with counting calories and measuring portion sizes. Think of eating healthier in terms of moderation. What do we mean by moderation? Moderation simply means eating as much food as your body needs. The goal of moderation is to think in smaller portions, when you’re home, try using smaller plates to help you eat less. If you find at the end of meals you’re still hungry, try adding more leafy greens and fruits.  It’s important to remember, after a meal, you should feel full not stuffed.

 3. Pile on the Fruits and Veggies:


The foundation of a healthy diet is fruits and vegetables. They are nutrient dense and naturally low in calories, which means they contain vitamins, minerals and antioxidants our bodies need. Unfortunately, people don’t eat the daily-recommended intake of fruits and vegetables (5-servings). You should try to eat fruits and vegetables with every meal. Try adding berries to your breakfast, snacking on vegetables at work, and swapping sweet deserts for fresh fruits.

 4. Switch to whole grain:

Switch to Whole Grain

Switching to 100% whole grain foods can improve your energy levels. Whole grains are found to be rich in phytochemicals, which can help reduce the risk of certain types of heart disease, cancer and diabetes. Add whole wheat, millet, quinoa and barley to your diet and avoid refined foods such as breads, pastas and cereals that aren’t made with whole grains. An important thing to note is to know the difference between good and bad carbohydrates:

  • Good carbs include whole grains, beans, fruits and vegetables.
  • Bad carbs include white flour, refined sugar, and white rice that have all been stripped of their natural bran, fiber, and nutrients

5. Limit Sugar intake:

Limit Sugar Intake

Many adults are not aware of the amount of sugar they take in on a daily basis. Sugar produces energy ups and downs that can lead to weight and health problems. The solution to this problem is simple, cut back on the desserts and sodas you consume. When you’re in the grocery store be mindful of hidden sugars in pasta sauces, canned soup and breads. Eat more naturally sweet foods to curb your sweet tooth.

Remember eating healthy means you should eat a well balanced diet. Now you can feel confident that getting healthier doesn’t have to be such a battle.

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