Be Good to Your Joints

My goal as I age is to be as healthy as I can. I don't want limitations in movement. I want the ability to move when I want whether that is a walk, hike, bike ride, body weight exercises, stretching, HIIT workout, tabata, lifting weights, etc. I fully intend to belong to a gym, bike ride and hike the rest of my life.





Our bodies were made to move. To move at will requires healthy joints and muscles. Today we'll look at foods that are good for our joints. As you know I have rheumatoid arthritis with secondary Sjogrens. I've been off meds for over 4 years now. I attribute that to a good diet and a good workout routine. This plan is working for me and I bet with a few changes it can work for you too.


Let’s take a look at the types of foods that are good for joint health.



OILY FISH


Not only will the Omega-3 fatty acids aid your joints they are also great for your brain. This recipe can be made with salmon, trout, sardines, or herring.



WALNUT HEMP CRUSTED SALMON


2 tbls Manitoba Hemp Hearts

3 tbls walnuts

Kosher salt and freshly ground black pepper

1 lemon, halved

1 6-ounce wild caught salmon

3 tsp Bulletproof ghee, divided

Pre-heat oven to 400 degrees and pulse walnuts in a food processor until finely ground

In a small bowl combine pulsed walnuts, hemp hearts and salt and pepper

Place the salmon on a piece of parchment paper and squeeze half a lemon over the top; melt 1 tsp ghee and drizzle on top

Sprinkle the hemp hearts and walnut mixture onto the salmon and press it down to form a crust

In a cast-iron skillet, melt about 2 tsp ghee; add skin-on salmon fillet with the skin side down

Cook for 3 minutes over high heat to brown the skin, spooning some of the melted ghee over the top of the fish as it cooks

Transfer the pan to oven; roast until fish is just cooked through (approximately 8 to 10 minutes)

https://kerriaxelrod.com/brain-foods-2-healthy-omega-3-rich-recipes/#omega3recipes



CRUCIFEROUS VEGETABLES


Broccoli, cauliflower, Brussels sprouts, kale are in the cruciferous family. Don't forget to check your freezer section for these beauties: broccoli rice, cauliflower rice, kale and berries, etc.


CRISPY BALSAMIC BRUSSELS SPROUTS


1 lb. fresh Brussels sprouts

1.5 tbsp. olive oil

2.5 tbsp. balsamic vinegar, divided

2 cloves fresh garlic, minced

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

Preheat oven to 450. Cover a baking sheet with aluminum foil and set aside.

Rinse sprouts in cool water and then chop off the tough ends. Chop sprouts in half.

Whisk together oil, half the balsamic vinegar, minced garlic, salt, and pepper. Drizzle it over the chopped sprouts and then toss to combine. Spread the sprouts out evenly over the baking sheet.

Roast for 20-25 minutes or until the sprouts are tender-crisp.

Drizzle with the remaining vinegar, and sprinkle with salt to taste.

https://www.slenderkitchen.com/recipe/crispy-balsamic-brussel-sprouts



SPICES


Many spices have anti-inflammatory properties. By keeping inflammation down you can reduce pain and joint damage. Try things like black pepper, cinnamon, garlic, cayenne, ginger and turmeric.


TURMERIC FRIED EGGS


4 slices Applegate bacon

1 bunch curly kale, ribs and stems removed, leaves torn into large pieces

5 tablespoons extra-virgin olive oil, divided

Kosher salt

1 cup plain Greek yogurt

4 large eggs

½ teaspoon ground turmeric

Urfa pepper or other mild red pepper flakes and lime wedges (for serving)


Place a rack in middle of oven and preheat to 375°. Bake bacon on a foil-lined rimmed baking sheet until brown and crisp, 12–15 minutes. Tear into large pieces; reserve fat for another use.

Meanwhile, spread out kale on a rimmed baking sheet and drizzle with 2 Tbsp. oil. Massage leaves with oil and season with salt. Bake, tossing halfway through, until lightly browned around edges and crisp-tender, 5–7 minutes.

Season yogurt with salt. Divide among plates and top with bacon and kale.

Heat remaining 3 Tbsp. oil in a large nonstick skillet over medium-high. Add eggs one at a time, shaking skillet between additions to keep them from sticking together. Cook, tilting skillet toward you and spooning oil over egg whites until whites are set, about 2 minutes. Remove skillet from heat, keeping skillet tilted, and add turmeric to oil. Baste egg whites with turmeric oil.

Divide eggs among plates and drizzle turmeric oil over. Sprinkle with red pepper flakes and squeeze limes over.

https://www.bonappetit.com/recipe/turmeric-eggs-with-kale-yogurt-and-bacon



WALNUTS

Reduce inflammation with walnuts. You only need a few a day to do the trick


CHICKEN DINNER WITH WALNUT SAUCE


1 tablespoon butter

4 pieces chicken breast

1 teaspoon salt

2 teaspoons black pepper

1 tablespoon garlic powder

2 teaspoons dried oregano

1 tablespoon butter

2 cloves garlic minced

3 teaspoons minced fresh thyme leaves or 1 teaspoon of dried oregano

1 cup walnuts

3/4 cup chicken stock

1 1/4 cup coconut cream

Salt and pepper to taste

On medium-high heat, preheat a deep 9-inch skillet with the butter. Season the chicken breasts with salt, pepper, garlic powder and oregano on both sides. Start searing the chicken for about 5 minutes per side until slightly golden, but not cooked all the way through.

Remove the chicken from the skillet and lower the heat to medium-low.

Add the extra tablespoon of butter to the skillet along with the garlic and walnuts. Sauté the mixture for a minute and add in the herb, and sauté for another minute. Add in the stock and cream and bring the mixture to a boil by increasing the heat to medium-high.

Place the sauce in a blender or in a deep bowl and use an immersion blender to blend the sauce till smooth. Tate for seasoning and add in some salt and pepper to your taste.

Place the sauce back to the same skillet and then add the chicken back.

Keep the heat at medium-low and allow the chicken to cook through in the sauce for 8-10 minutes gently simmering.

If the sauce is too thick, add some stock to thin it out. If the sauce is too run for your taste, allow it to boil for an extra 3-5 minutes until it thickens further.

Serve the creamy walnut chicken dinner over some zoodles and enjoy.


https://www.twopurplefigs.com/creamy-walnut-chicken-dinner/



For more walnut recipes see:


https://paleogrubs.com/walnut-recipes


BERRIES


Blueberries, raspberries, goji berries, strawberries, acai, cranberries, elderberries try them all. Berries are high in antioxidants and fiber and can help control blood sugar and protect you from cancer along with protecting your joints.


BLUEBERRY CHIA SAUCE


1 -2 tbsp ground chia seeds


2-4 tbsp juice (any 100% fruit juice works) or water


2 cups frozen or fresh blueberries (or any fruit)


1- 4 tbsp pure maple syrup or raw honey (optional and to taste)




https://foodswithjudes.com/recipe/blueberry-chia-sauce/


Keep your joints happy and healthy by controlling what you can control. Choose the right foods to aid your body you'll be able to live the life you love with no restrictions.


Here's to your health. Happy Cooking!

Lori


Coal Creek Physical Therapy 

LOUISVILLE, COLORADO | BOULDER, COLORADO

Mon-Thurs

7:00 am to 6:00 pm

Friday

7:00 am to 5:00 pm

350 Broadway Street

Boulder CO 

#50