Lennox - The rheumatoid arthritis diet: the simple anti-inflammatory diet for a healthy immune system

RHEUMATOID ARTHRITIS - The Simple Anti-Inflammatory Recipe Book for a Healthy Immune System.

28 Day Meal Plans

By Ross Lennox

Copyright 2018 - All rights reserved.

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Please note the information contained within this document is for educational and entertainment purposes only. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. Please consult a licensed professional before attempting any techniques outlined in this book.

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CONTENTS

INTRODUCTION

CHAPTER ONE Nutrition Recommendations for People with Rheumatoid Arthritis

CHAPTER TWO Foods to Avoid

CHAPTER THREE - Suggested Joint-Friendly Grocery List

CHAPTER FOUR Meal Plans for 28 days

CHAPTER FIVE Anti-Inflammatory Recipes

INTRODUCTION

As a sufferer of Rheumatoid Arthritis I realized early on that there was a direct link between the foods I was eating and the way I was feeling. The adoption of an anti-inflammatory diet and some simple changes in your shopping and eating habits could make a huge difference to your wellbeing, boost your energy levels, improve your confidence and impact on your pain and discomfort levels.

This book is simply designed to highlight some of the foods that can usefully be included in your weekly shopping that can really make a difference to the RA sufferer. We all know the importance of eating more fruit and vegetables, but some of these can offer higher levels of anti-inflammatory effects, and our shopping choices need to reflect this.

After this I have provided some easy to follow meal plans with delicious recipes all made using foods which will be kind to our bodies and help to reduce our RA symptoms. The adoption of an anti-inflammatory diet, whilst it will not cure the RA, can have a huge impact on how you personally feel. Making the right nutritional choices can have a major impact on how you feel both mentally and physically.

I wish you success in adopting an anti-inflammatory diet and hope it will being you the relief and a sense of positivity it has given to me.

Ross Lennox

CHAPTER ONE

Nutrition Recommendations for People with Rheumatoid Arthritis

While theres really no specific cure for those suffering from Rheumatoid Arthritis, meticulous meal planning can help you manage the symptoms. It is normal that those with RA are constantly looking for ways to help them manage the pain. According to studies, theres a connection between inflammation and certain foods that define this autoimmune condition.

The best nutrition for RA sufferers or anyone else is a well-balanced diet. Your daily meals should be centered on plant-based ones especially if youre trying to lose weight. Your diet should also comprise of whole grains, fruits, vegetables, lean sources of protein, and low-fat dairy products.

The Following are the Best Foods for People with Arthritis and they have an Anti-Inflammatory Effect:

Fish this is packed with omega 3 fatty acids that help fight inflammation. According to experts, it is recommended that you eat fish at least twice a week. Some of the best fish to eat includes tuna, salmon, herring, and mackerel.

Garlic those who regularly eat garlic, onion, and leeks show less signs of osteoarthritis. A compound called diallyl disulphine helps limits enzymes that damage the cartilage in human cells.

Beets These are known to be chockfull of antioxidants that help repair cell damage mainly caused by inflammation. They have high levels of potassium and magnesium, which are known to fight inflammation.

Bok Choy this is also known as Chinese cabbage and is considered to be rich in antioxidants, vitamins, and minerals. According to studies, there are at least 70 antioxidant phenolic substances found in this vegetable. So this is a great one to include in your weekly shopping list.

Broccoli this vegetable has loads of health benefits for the body. It is rich in calcium, vitamins C, and K, which according to research, help in preventing osteoarthritis progression.

Celery This has both anti-inflammatory and antioxidant properties that improve cholesterol levels and blood pressure. The seeds contain amazing health benefits and can aid in lowering inflammation and bacterial infections.

Cherries when it comes to fruits, it is best to stock up on fruits like cherries, blueberries, raspberries, strawberries, and blackberries.

Citrus fruits these are rich in vitamin C that prevent arthritis inflammation and in keep the joints healthy. Some examples are grapefruit, lime, and oranges.

Low fat dairy products such as milk, cheese, and yogurt are filled with calcium, which is known to strengthen the bones and vitamin D, which helps boost ones immune system.

Soy tofu or edamame all these soy products are high in fiber and protein, and provide similar anti-inflammation benefits like omega 3 fatty acids.

Walnuts These protects against type 2 diabetes, metabolic syndrome, and even heart disease. Walnuts are also rich in omega-3s and protein. This is one of those anti-inflammatory snacks that you can easily grab and munch on.

Chia seeds These are an anti-inflammatory and antioxidant powerhouse that contain omega-3 and omega-6, vitamins A, B, E, and D, essential fatty acids such as linoleic acid and alpha-linolenic, strontium, and mucin, and important minerals including iodine, manganese, iron, magnesium, thiamine, and niacin. These seeds have the power to reverse inflammation, lower blood pressure, and regulate cholesterol levels.

Beans these are chockfull of fiber and protein that help with muscle health and growth. Specifically look for pinto beans, red beans, and kidney beans as they are rich in magnesium, iron, zinc, and folic acid.

Flaxseeds these are a great source of phytonutrients, antioxidants, and omega-3s. Polyphenols found in flaxseeds aid in probiotics growth in the gut. To maximize its effectiveness, grind seeds in a coffee maker first.

Green tea this is believed to have antioxidants that slow down the damage of cartilage and blocks molecule production, damaging the joints of those with RA.

Coconut oil This reduces inflammation and helps in healing arthritis. Also, coconut oil helps fight free radicals and oxidative stress known to be the main culprits of osteoporosis.

Ginger whether you use the supplement, fresh, or dried, ginger is considered to reduce inflammation and helps boosts ones immune system. This is also known to purify the lymphatic system and breaks down toxins in the major organs of the body. In fact, ginger helps in treating inflammation in both asthmatic and allergic conditions.

What about mayonnaise?

To avoid health disadvantages of store-bought mayonnaise, it is advised that you make your own using healthier oils such as olive and avocado oil. This way, you also get to control what you put in your mayonnaise and avoid artificial ingredients. A classic one often includes oil, egg yolks, vinegar, and seasonings. For gourmet versions, you may add in garlic, curry powder, or pesto.