Arthritis and what you eat
Watching the weight pile on as you go through the winter months with all the comforting carbohydrates and noticing the back and joint pain that comes with it?
Many people suffer from arthritis flare up over the winter months.
While chiropractic care may be helpful in symptomatic treatment of the condition, the condition is also influenced by diet and lifestyle. A journal by Juraschek et al in Arthritis Rheumatol, shows the connection between arthritis and high GI foods.
TIP: TRY CUTTING BACK ON THOSE CARBS TO HELP CALM THOSE ARTHRITIC SYMPTOMS OVER THE WINTER MONTHS
Helpful hints to curb the sugar cravings
If you love your carbs, cutting back can be tricky. As you try to reduce your grains you may feel cranky and hungry. With the reduction of sugar these cravings and symptoms will calm down. Here are some helpful tips to make it easier.
- Instead of snacking on carbs cut up a big container of carrots, cucumber and celery, have them ready to go
- Soups and broths will fill you up with much fewer calories
- If you need the sugar hit opt for fruit like, apples and berries all are low in sugar
- A small piece of very dark chocolate won’t be moreish but will settle any chocolate cravings with a small amount of sugar consumed
A Winter Dinner to Warm your Bones
Turmeric Pumpkin Soup with Coconut and Lime
- 250g | 1 large brown onion, peeled and roughly chopped
- 2 tbls | 40 ml coconut oil
- 3 garlic cloves, peeled and roughly chopped
- 15g | 3 cm piece of fresh turmeric root, thinly sliced
- 20g | thumb size piece of root ginger, thinly slices
- 70g | half bunch fresh coriander (cilantro), roots and stems washed well and roughly chopped, leaves reserved for garnishing.
- 1 tsp chilli flakes (+ more to taste)
- 1kg pumpkin, peeled and deseeded and cut into 2cm chunks
- 185g | 1 cup split red lentils, washed
- 1L | 4 cups good tasting vegetable stock
- 250ml | 1 cup full fat coconut cream (+ more to serve)
- 2 tbls | 40 ml of fresh lime juice (half a lime, + more to serve)
- 1 tsp sea salt (+ more to taste)
- Coconut cream, fresh lime, thinly sliced spring onion and fresh coriander (cilantro) leaves to serve.
- In a large sauce pan over high heat, cook the onion in the coconut oil till softened.
- Add the aromatics: garlic, turmeric, ginger, coriander stems/roots and chilli, and cook for a couple of minutes till fragrant.
- Add the pumpkin, lentils and stock, bring to boil and then cover and reduce to a simmer to cook for 20min, or till the pumpkin is soft and the lentils are disintegrating.
- Once cooked, use a stick or upright blender to puree the soup. Return to stove and add the coconut cream and heat through, but do not boil. Just before serving add the lime juice and salt. Depending on the saltiness of the stock you used, you may need to be quite generous with the salt here. Taste, and trust your judgment. You really want to make the flavours pop, and pumpkin and lentils both need plenty of salt to give them flavour.
Serve with extra lime wedges, a drizzle of coconut cream, and top with spring onion and coriander.
This soup will keep refrigerated for up to 5 days, add extra water when reheating if soup thickens too much. If freezing, add coconut cream upon defrosting.
You can substitute in turmeric powder here if you are unable to get root – use about 1 tsp. If you use an upright blender, be careful and be sure to leave room for steam to escape.
This soup is a great make-ahead option and freezes well before the addition of coconut cream (add upon defrosting).
Neutral Bay Chiropractic Health and Wellbeing
- Malm K1,2,3, Bremander A1,2,4, Arvidsson B5, Andersson ML1,2, Bergman S1,2,5,6, Larsson I2,5.( 2016 May 10) The influence of lifestyle habits on quality of life in patients with established rheumatoid arthritis-A constant balancing between ideality and reality Int J Qual Stud Health Well-being.;11:30534. doi: 10.3402/qhw.v11.30534. eCollection 2016.
- Juraschek SP1, McAdams-Demarco M2, Gelber AC1, Sacks FM3, Appel LJ1, White KJ1, Miller ER 3rd1. (2016 May). Effects of Lowering Glycemic Index of Dietary Carbohydrate on Plasma Uric Acid Levels: The OmniCarb Randomized Clinical Trial. Arthritis Rheumatol.;68(5):1281-9. doi: 10.1002/art.39527.