Mindful Eating with Rheumatoid
Let's talk about how what you eat can make a world of difference in managing those pesky Rheumatoid Arthritis symptoms! When I first found out about my diagnosis, I went on a quest to discover which foods could give me a helping hand. Enter: the anti-inflammatory diet! But what exactly is it? Think of it as a team of foods swooping in to battle inflammation in your body. We're talking veggies, fruits, fatty fish, and whole grains—the Mediterranean diet's best buddies!
Now, why is this so important? Well, RA has this annoying habit of sending antibodies to attack your joint linings, causing a whole lot of inflammation.
Now, I get it—completely revamping your diet might sound as likely as finding a unicorn at brunch. But fear not, fellow foodies! Even if you're still indulging in those tempting french fries and bottomless mimosas, there are easy-peasy ways to sneak some anti-inflammatory goodness into your meals. Let's dish out some tasty tips!
Yogurt Overhaul: Swap out that pre-mixed yogurt with plain greek yogurt and create your own masterpiece with fresh fruit and nuts. Picture this: a dollop of velvety greek yogurt with crunchy walnuts and a golden drizzle of honey - that's my go to breakfast! Plus, Yogurt is packed with probiotics that work to fight inflammation.
Going Green: Trade in one cup of your beloved coffee with a refreshing mug of green tea. Now we know the coffee debate tends to be all over the place. However let's shake up that routine and bring green tea into the mix and embrace a whole new level of midday rejuvenation. Packed with polyphenols, these guys bring the anti-inflammatory heat giving your boy the TLC it craves.
Embracing Omega-3s: Take it under the sea and dive into the delicious world of fatty fish like salmon, tuna, mackerel and sardines and let those Omega-3s go to work! These foods are packed with inflammation fighting power which are shown to reduce disease activity in people with RA. Reel in those benefits by adding it at least 2x per week.
Snack Smarts. Do you tend to graze throughout the day? Let's rethink those munching habits and keep cravings in check. If you're an avid snacker, make sure you stock up on the good stuff. Load your fridge and pantry with an array of veggies, fruits and grains that you enjoy. Prep snack bags ahead of time to ensure convenience. This way when hunger strikes you are armed with healthy options.
Meal Prep Mastery. The enemy of any diet is lack of preparation. The siren call of instant delivery beckons but let's conquer those cravings and stick to our goals. Instead of feeding into temptation and ordering in, you open your fridge to a host of prepared fresh meals waiting for you. Not only does meal prepping save you from making impulsive decisions it saves you money (these delivery fees are adding up). So, say hello to the sweet satisfaction of saving money while staying on track with meal prep on your side.
Take it easy. Don't feel the need to dive all in, remember slow and steady wins the race. Making incremental changes overtime is the secret sauce to creating lasting habits that stick. Think about it: trying to overhaul your entire lifestyle in one fell swoop is like sprinting a marathon. Sure, you might make some progress at first, but chances are you'll burn out. So, take a deep breath, relax. Before you know it, those small changes will snowball into big, beautiful transformations.
These changes might seem small, but they've made a world of difference in helping me manage inflammation and feel my best. What about you? Any anti-inflammatory tweaks you've made that you'd like to share? Let's swap tips and tricks!
Here are a few recipes to get you started!
Rise and Shine Breakfast Bowl
Ingredients:
1/2 cup rolled oats
1 cup almond milk
1 tablespoon chia seeds
1/2 cup mixed berries
1 tablespoon honey or maple syrup (optional)
1 tablespoon almond butter
Handful of walnuts
Instructions:
In a bowl, combine rolled oats, almond milk, and chia seeds. Let sit overnight in the fridge.
In the morning, top with mixed berries, a drizzle of honey or maple syrup if desired, almond butter, and walnuts.
Approximate Cost: $2-$3 per serving
Morning Snack: Green Smoothie
Ingredients:
1 cup spinach
1/2 frozen banana
1/2 cup frozen pineapple chunks
1/2 cup coconut water or almond milk
1 tablespoon chia seeds
Instructions:
Blend all ingredients until smooth.
Pour into a glass and enjoy!
Approximate Cost: $1.50-$2 per serving
Veggie-Packed Quinoa Salad
Ingredients:
1 cup cooked quinoa
1/2 cup chickpeas, drained and rinsed
1/2 cucumber, diced
1/2 red bell pepper, diced
1/4 cup cherry tomatoes, halved
2 tablespoons chopped fresh parsley
Juice of 1 lemon
2 tablespoons olive oil
Salt and pepper to taste
Instructions:
In a large bowl, combine cooked quinoa, chickpeas, cucumber, bell pepper, cherry tomatoes, and parsley.
In a small bowl, whisk together lemon juice, olive oil, salt, and pepper. Pour over the quinoa mixture and toss to combine.
Approximate Cost: $3-$4 per serving
Midday Snack: Greek Yogurt Parfait
Ingredients:
1/2 cup plain Greek yogurt
1/4 cup granola
1/2 cup mixed berries
Instructions:
In a glass or bowl, layer Greek yogurt, granola, and mixed berries.
Repeat layers until ingredients are used up.
Approximate Cost: $2-$3 per serving
Roasted Salmon with Asparagus
Ingredients:
2 salmon filets
1 bunch asparagus, trimmed
2 tablespoons olive oil
2 cloves garlic, minced
Salt and pepper to taste
Lemon wedges for serving
Instructions:
Preheat oven to 400°F (200°C).
Place salmon filets and asparagus on a baking sheet.
Drizzle with olive oil and sprinkle with minced garlic, salt, and pepper.
Roast in the oven for 12-15 minutes, or until salmon is cooked through and asparagus is tender.
Serve with lemon wedges on the side.
Approximate Cost: $5-$6 per serving
Baked Apples with Cinnamon and Walnuts
Ingredients:
2 apples (such as Granny Smith or Honeycrisp)
2 tablespoons chopped walnuts
1 tablespoon maple syrup or honey
1/2 teaspoon ground cinnamon
1 tablespoon melted coconut oil or butter
Optional: Greek yogurt or vanilla ice cream for serving
Instructions:
Preheat your oven to 375°F (190°C).
Core the apples and place them in a baking dish.
In a small bowl, mix together the chopped walnuts, maple syrup or honey, ground cinnamon, and melted coconut oil or butter.
Spoon the walnut mixture into the center of each apple.
Bake in the preheated oven for 25-30 minutes, or until the apples are tender and golden brown.
Serve the baked apples warm, optionally topped with a dollop of Greek yogurt or a scoop of vanilla ice cream.
Approximate Cost: $2-$3 per serving
There you have it—a delicious and anti-inflammatory meal plan to fuel your day! Enjoy these tasty recipes while treating your body to some nourishing goodness. Cheers to good health!
Meal plan generated using OpenAI ChatGPT
