Tampa Medical Group, P.A.

Medical Update*

Making the right choices in what we eat is a major concern for most Americans. Whether you are a vegetarian, or a meat eater who wants to eliminate meat in your diet, the following Pain-Free Recipes will help keep your joints strong and pain-free. All recipes are low in fat and calories, and high in healing nutrients. New recipes will be added weekly.

Preparing meals is a time-consuming task for any cook. For the nearly 43-million Americans with arthritis, cooking can also be painful. When joints are stiff and sore, meal preparation can be one of the most physically demanding of all household chores. Your physician, physical therapist or occupational therapist may have more suggestions as to how you can protect your joints while doing daily living tasks. 

New Pain-Free Recipes By Chef Virginia

LUNCH

• Anytime Side/Snack Veggies *
• Broccoli Pine Nut Blaze *
• Broiled lemon Sole *
• Orange Accented Green Beans *

Diet For a Pain-Free Life

Broccoli Pine Nut Blaze *

Ingredients

• 1 Bunch of Broccoli (washed and trimmed into 3" flowerets)
• 1 Tbs Margarine
• 1/2 tsp. Aunt Jane's Crazy Salt
• 1/2 tsp. Pepper
• 1/4 cup pine nuts

Directions:

In a large pot with an inch of water, steam broccoli flowerets until crisp-tender, about 3-4 minutes.
Drain broccoli. In a non-stick pan, add the margarine, broccoli and spices. Stir-fry for 3 minutes and toss the pine nuts in the last minute.

Hint: Buy fresh broccoli pre-cut, easier you your tender wrists.

Hint: Vitamin C may prevent the progression or osteoarthritis. Try to eat five servings of fresh fruit and vegetables a day.

Makes 4 servings

Broiled lemon Sole *

Ingredients

1/2 cup olive oil
1/2 cup scallions, chopped
1/2 cup lemon juice
1 teaspoon black pepper
4 filets (4 oz. each) sole, halibut, etc.
1/3 c. bread crumbs
1/4 c. fresh parsley, chopped
1/4 c. melted butter

Directions

Combine oil, scallions, lemon juice and pepper. Pour over fillets. Cover and marinate for 6 hours. Drain. Pat top with mixture of bread crumbs and parsley. Dribble melted butter over fillets. Broil until done. (About 8-10 minutes).

If fish steaks are used instead of fillets, place under broiler until golden brown, then bake at 400 degrees for 7-8 minutes.

Hint: This is a very simple dish to add to your diet and takes less then 15 minutes preparation time. You can marinate over night and be ready to grill or broil when get you get home from work.

Hint: Vitamin B-6 may ease inflammation, you may want to consider more fish in your diet. The Omega-3's are being touted as helping to decrease inflammation in recent studies. Some research indicates that when fish oils are added to your diet, there is significant drop in one of the most inflammatory immune substances. In some trials, taking fish-oil supplements for 12 weeks resulted in positive improvements in symptoms with less morning stiffness and tender joints. Because of the mercury content in some fish if you are pregnant consult your physician, you may to avoid certain fish.

Makes 4 servings

PAIN-FREE ARTHRITIS, McIlwain H, Bruce D, Henry Holt & Company, NY 2003.   

*The purpose of this page and linked pages is to answer common questions for health problems as well as to present unique ideas towards taking care of your health.   The ideas, procedures and suggestions are not intended as a substitute from the medical advice of a trained health professional.  All matters regarding our health require medical supervision.  Consult your physician before adopting the suggestions in this book, as well as about any condition that may require diagnosis or medical attention. The authors disclaim an liability arising directly or indirectly from the use of techniques described here.

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