The Fall season is great for exploring food choices. With seasonal holidays like Thanksgiving, Halloween and Christmas, it is easy to fall off the healthy eating wagon while creating the perfect holiday dish. Here are some fun facts to consider before you prep your next meal.
In a recent article on WebMD, it is noted that scientists define fruit as the part of a plant that develops from a flower and has seeds. It means that bell peppers, squash, cucumbers and pumpkins are considered fruits. Did you also know that one green pepper contains 176 percent of your daily needs for vitamin C? Red and yellow peppers can double that number. A citrus fruit, like the orange, contains just 75 percent of your daily vitamin C requirement. Sweet peppers are also rich sources of vitamin B6 and folate.
Bananas are berries because it is a fruit that develops from a single flower and a single ovary (the female part of a flower). In a similar fashion, grapes and kiwis are also berries. Bananas are rich in potassium and the arthritis-fighting vitamin B6, folate, and vitamin C. They are also a source of soluble fiber, which helps you lose weight by making you feel full without adding calories.
#Goals4Arthritis – Goal 28: PED: Performance enhancing diet
Along with intense, high performance training and exercise, today’s players in the FIFA World Cup™ follow rigorous nutrition and diet regimes to maximize their performance. The coaching staff of the World Cup teams, with the guidance and direction of dieticians and nutritionists, provide their players carefully planned meals and snacks.
Maintaining a good diet is also good for your joint health. #Goals4Arthritis wants you to enhance your performance by eating well today. Cooking at home is a good way to ensure you get the healthy ingredients your body requires and a positive way to be active and get your joints moving.
Though no dietary miracles have yet been discovered in the fight against arthritis, scientists have made a number of recent research advancements on the role of diet and nutrition in arthritis treatment. Today, we understand much more about the connections between arthritis, diet, healthy bodyweight, immune function, and inflammation. We are learning more and more about the positive steps each of us can take to fight arthritis and encourage overall health.
To help you understand what the research is telling us about arthritis and nutrition, click here for a discussion about what is proven effective, and what is not: http://jointhealth.org/aboutarthritis-treatments-diet.cfm?locale=en-CA
A recent study shows that having a regular weekly serving of fatty fish like salmon or four weekly servings of lean fish like cod could reduce the risk of developing rheumatoid arthritis (RA).
The study was conducted by Sweden’s Karolinska Institute and analyzed the dietary habits of 32,232 Swedish women. All the women were born between 1914 and 1948. The study tracked the health of these women from 2003 to 2010.
Image by rakratchada torsap/FreeDigitalPhotos.net
At the start of the study, the women completed food frequency questionnaires in 1987 and again in 1997. In the questionnaire, they provided detail information regarding what they ate, including different types of fish. In the follow-up period, 205 women were diagnosed with RA, 27% of which ate less than 0.21g of omega-3 fatty acids per day. Those who exceed 0.21g per day, one serving of fatty fish or four servings of lean fish per were half as likely to develop RA.
According to an article posted in WebMD UK Health News, the women needed to eat at least one portion of all types of fish every week for at least 10 years to get the most benefit. A fishy diet is beneficial because fish contains long chain omega 3 polyunsaturated fatty acids (PUFAs). Below is a list of omega-3 rich fish. Professor Alan Silman, medical director of Arthritis Research UK, comments: “Fish body oil and fish liver oil are rich in omega-3 essential fatty acids, which can regulate the body’s immune system and fight joint inflammation. We’ve known for some time that there is good evidence that in people with active arthritis, taking fish oils can reduce the level of inflammation and may prevent inflammation from starting in the joint.”
Photo by Fran
A neighbour recently told me that she had purchased a yucca plant for her front yard. She was very excited about this acquisition because as a non-gardener, the plant nursery had reassured her that it would love sunny conditions and need very little water. Basically, it could thrive with no attention whatsoever. Continue reading
Fruity treats for your arthritis? Summer is the perfect season for fruit picking and visiting U-Pick farms around the city. Before you start researching on where to go to pick your favourite fruits, why not investigate what fruits may benefit your health first?
According to the 2011 Fast Stats produced by the Ministry of Agriculture, 19,456 hectares of farm land out of total farm land of 2,611,382 hectares in British Columbia are devoted to fruits. Needless to say, there is no shortages of u-pick orchards. For a comprehensive list of orchards and farms in BC, please visit http://www.pickyourown.org/canadabc.htm.
One of the many popular fruits in B.C. is Bing cherries. The U.S. Department of Agriculture found that Bing cherries may help prevent and lesson some chronic inflammatory diseases such as arthritis, diabetes, blood pressure and cancer. The study analyzed data collected from a 2006 study of 18 healthy adults who ate 45 California-grown Bing cherries each day for 28 days.
Throughout the study period, the participants showed a decreased level of some inflammatory markers. Furthermore, there was an increased level of anti-inflammatory marker in the blood of the participants. The natural compound anthocyanin contributes to cherries’ anti-inflammatory effect. To read more, see original article here.
Oranges are a rich source of Vitamin C and contains Vitamin A, thiamine, folates, calcium, and potassium. An orange also contains 170 different phytonutrients and over 60 flavonoids which have anti-inflammatory, anti-tumor and blood clot-inhibiting capabilities. All these combine to make strong antioxidants. According to Rediff.com, a daily glass of freshly squeezed orange juice can lower the risk of developing rheumatoid arthritis.
Another summer favourite is the strawberry. Though it may be a pain to pick from those prickly bushes, strawberries contain phenols that have heart protective, anti-cancer, anti-inflammatory properties. By lessening the activity of the enzyme COX, phenols reduces the chance of developing inflammation from rheumatoid arthritis and osteoarthritis.
Finally, watermelon contains antioxidants that help to neutralise free radicals. As a result, the consumption of watermelon reduces damage caused in osteoarthritis and rheumatoid arthritis. Please click here for more information on fruits and their health benefits.
Photography by Moore Family, Courtesy of Calgary Herald
Claire Moore, now 6, was diagnosed with juvenile arthritis at 18 months old. She has had 10 operations since her diagnosis.
Despite Claire’s arthritis, she loves to dance and she remains positive and adaptive to her surroundings.
Claire and her family will be fundraising and participating in the Walk to Fight Arthritis on June 9.
You can too!
- Location: Fish Creek Park (Glennfield Area B), Calgary
- Time: 2 pm
- Details: Free entertainment and lunch sponsored by Spolumbo’s
For more information or to donate to the Walk to Fight Arthritis, please click here.
Join now to help find a cure for arthritis! Continue reading