Tips on How to Manage Arthritis

Arthritis is a joint disorder featuring inflammation. Arthritis literally means inflammation of one or more joints. There are many types of arthritis; over 100 have been identified and the number is still growing. I suffer from inflammations in my joints. Depending on which joints are affected, there can be some pain or none at all. Even with no pain, however, there is still some discomfort, a certain heaviness and stiffness which limits my range of motion.

I’ve been doing some reading about how to manage arthritis and I’d like to share some of the information with you. Studies have shown that exercise and a good diet can help you better manage arthritis. Eating a diet that is low in saturated fats will not only help you shed pounds and therefore take the stress off your joints, it will also reduce the body's production of prostaglandins, hormone-like substances that contribute to inflammation. A study revealed that people who stopped eating full-fat dairy products and high-fat meats showed a dramatic improvement in their arthritis symptoms within one month. Eating fish that are high in omega-3 fatty acids (such as salmon and tuna) two or three times a week will also help reduce the production of inflammation-causing prostaglandins in the body. Some nutrition experts advise going with a vegetarian diet which is naturally low in saturated fat.

It has been reported, however, that for some arthritis sufferers, wheat, corn, nuts and food from the “nightshade” family can cause flare-ups of symptoms. “Nightshade” vegetables include potatoes, tomatoes, sweet and hot peppers, eggplant, tomatillos, tamarios, pepinos, pimentos, paprika, and cayenne. These vegetables contain tiny amounts of solanine, an alkaloid, that may compromise joint function in some people. Individuals vary in their sensitivity to alkaloids so that highly sensitive individuals may do well to avoid this category of food altogether, while non-sensitive individuals may be able to eat these foods, especially in cooked form, without problem. The decision to avoid or include certain foods really depends on the individual’s experience with these foods. According to the University of Washington website, "No foods have been definitively shown to cause or exacerbate arthritis in most individuals.”

My personal experience is that animal proteins can cause me to flare-up so that I have reduced my intake of animal products. I still have them once in a while tho and in less amounts. I try to avoid beef and pork; I eat some chicken (skinless breast), fish and eggs. I also have to limit my intake of dairy products, especially cheese. I have no problem with any type of plant product.

There is also the issue of glucosamine and chondroitin supplements. Glucosamine and chondroitin are two cartilage-building compounds that have been shown, in certain studies, to relieve pain with few side effects. I used to suffer from some knee problems and was prescribed by my doctor to take glucosamine-chondroitin supplements. After taking these supplements daily for about a month, the pain in my knees disappeared altogether. I still take the supplements three times a week and so far my knee problem has not returned.

It took me several years of observing how my body was reacting to the different food products that I was consuming. I think I have finally figured out how to best manage my particular condition. There is so much information out there that sometimes it can get confusing. My advice is, find out as much as you can but also pay attention to your body. What works for someone may not work for you; each of us responds in our own unique way.

Korean dishes

Below are just a few of the Korean dishes that I was able to enjoy during my six-month sojourn in South Korea. I never cease to marvel at the variety of side dishes that Koreans serve at every meal. Of course there is the ever-present kimchi, a fermented vegetable dish in so many variations. Kimchi is the most common side dish (banchan) in Korean cuisine. Now when I crave Korean food, I simply prepare kimchi fried rice.

Kimchi Fried Rice (Kimchi Bokumbap)

Kimchi Fried Rice (Bokumbap) is humble food that is mostly enjoyed at home, but you might also see it in some casual Korean eateries. At home, it's a great way to use leftover kimchi that's a bit past its prime. Quick, easy, and cheap to make, kimchi bokumbap is simple Korean home-cooking at its best.

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Serves 4

Ingredients

1 cup kimchi, drained and chopped (preferably the kind made with Napa cabbage)

1/2 sweet onion, chopped

1 Tbsp finely chopped garlic

1 Tbsp soy sauce

1 Tbsp butter

1/3 cup thinly sliced beef, spam, pork, bacon, or ham (Optional)

3 cups cooked rice

Salt to taste

1 Fried egg for each serving

Directions

1. If using American bacon, saute briefly on an ungreased large pan and omit oil from next step. With any other meat or a vegetarian version, start with step #2.

2. Saute kimchi and onion in a lightly greased large pan over medium heat for a few minutes.

3. When vegetables begin to look transparent, add ½ Tbsp of butter, garlic, and soy sauce and saute for another 2-3 minutes.

4. Add meat or pork and continue to saute until the meat is cooked.

5. Turn heat off but keep pan on burner.

6. Add rice and rest of butter, mixing to combine.

7. Salt to taste and top with fried egg to serve.

Source: Kimchi Bokumbap

Korean Seasoned Spinach (Sigumchi Namul)

This seasoned spinach “salad” is a light Korean side dish that can also be used in other Korean main dishes like chapchae (stir fried noodles), kimbap (rice and seaweed rolls), and bibimbap (rice with mixed vegetables).

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Serves 6 as a side dish

Ingredients

1 pound spinach

2 Tbsp soy sauce

1 Tbsp sesame oil

1 Tbsp sesame seeds

1 Tbsp sesame salt*

2 cloves finely chopped garlic

2 tsp sugar

Directions

1. Blanch the spinach in boiling water for 30 seconds.

2. Remove spinach quickly and rinse in cold water.

3. Gently squeeze the spinach to remove excess water.

4. Mix soy sauce, sesame oil, seeds, salt, garlic, and sugar and mix into spinach.

* If you don't have sesame salt, you can add 1 tsp of salt and an additional 2 tsp soy sauce).

Source: Sigumchi Namul

Korean Fried Zucchini (Hobak Jun)

A delicious and healthy Korean side dish, Hobak Jun (or Jeon) is easy to prepare and goes well with almost every Korean meal. The zucchini is coated in a thin batter of flour and egg, sauteed on both sides, and served with soy sauce for dipping.

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Serves 4 as a side dish

Ingredients

1 medium-large zucchini, sliced into 1/4 inch coins

1/2 Cup Flour

2 eggs, beaten

2 tsp salt

1-2 Tbsp vegetable or olive oil (for saute pan)

Directions

1. Distribute 1 tsp salt over zucchini slices.

2. Add remaining 1 tsp salt to beaten egg.

3. Put flour and egg in separate shallow dishes next to stove.

4. Heat lightly greased saute pan to medium heat.

5. Coat zucchini coins first with flour, and then dip and coat with beaten egg and place into pan.

6. Saute zucchini for about 3-4 minutes per side, turning once, or until they are a light golden brown.

* You can serve with the basic or spicy dipping sauces or nothing at all.

Source: Hobak Jun

Korean Scallion Pancake (Pa Jun)

This Korean scallion pancake recipe is easy to make and is always a big crowd-pleaser. It works as a hearty snack, an appetizer, or a side dish to a Korean or Asian meal. As with most Korean recipes and dishes, you can tweak it to your own tastes. Sliced red chili peppers and white onions can be added. Carrots, zucchini, mushrooms, and kimchi are also popular fillings for Korean scallion pancakes. If you are going to be using the ready-made batter available at Korean and other Asian groceries, see the bottom note for directions.

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Serves 4 as an appetizer or a side dish

Ingredients

2 cups flour

2 eggs, beaten

1.5 cups water

1 bunch of scallions, halved and cut into 2-3 inch lengths

1 tsp salt

Oil for cooking

Directions

1. Mix all ingredients together and let sit for about 10 minutes. Check consistency before cooking – batter should be a little bit runnier than American pancake batter, so that the Pa Jun cooks quickly and evenly.

2. Heat a saute pan over medium heat and coat with a thin layer of oil.

3. Pour batter to fill pan in a thin layer (about 1/3 of your batter should fill a regular saute pan).

4. Cook for 3-4 minutes until set and golden brown on bottom.

5. Turn over with help of spatula or plate (or flip it in the air if you are good at that) and finish by cooking 1-2 more minutes, adding more oil if necessary.

6. Serve with soy or spicy dipping sauce**.

*You can also make these using the ready-make “Korean Pancake Batter” (Buchimgae) from the Korean section of Asian grocery stores. You just add ¾ cup water to every 1 cup of dry mix and add whichever vegetables you wish.

** Spicy Dipping Sauce

A spicy dipping sauce for Korean dumplings, scallion pancakes, and tempura. A twist on the basic soy sauce and vinegar version, this adds a lot or a little spice to your meal.

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Ingredients

1/3 cup soy sauce

1/3 cup rice wine vinegar

1 Tbsp sesame oil

1 Tbsp chili pepper flakes (kochukaru)

1 Tbsp scallions, thinly sliced

1 tsp finely chopped garlic

Directions

Mix all ingredients together and use as a dipping sauce for dumplings, scallion pancakes, mung bean pancakes, and tempura dishes.

*Can make in large batches and store in refrigerator for a couple weeks.

**If you don't have Korean chili pepper flakes (kochukaru), you can use cayenne pepper or sriracha sauce in the mix.

Source: Pa Jun

Korean Rolled Egg Omelette (Gaeran Mari)

This Korean rolled egg omelette (Gaeran Mari) recipe is as easy to make as an American omelette, but it looks beautiful on the table and is an easy side dish for any meal. Healthy, delicious, and full of protein, Gaeran mari is a complete breakfast and an easy addition to a bento lunch or a Korean dinner. Like most Korean dishes, this recipe has many variations. You can use different vegetables, even add in some diced ham, omit the seaweed if you don't have any, or Westernize it with the addition of some cheese, and it will still be delicious if you keep the

proportions right.

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

Serves 1 as a snack and 3 as a side dish

Ingredients

3 eggs

1/2 small onion, finely chopped

1/2 small carrot, finely chopped

1 sheet Korean roasted seaweed (Gim)

1 tsp salt, dash of pepper

Directions

1. Mix eggs with whisk or fork and add onions and carrots until well combined.

2. In a lightly greased saute pan, pour egg mixture and heat slowly over low heat.

3. Heat slowly for a few minutes until almost cooked through, then place seaweed sheet on top of omelette.

4. Roll omelette into a tight roll by lifting side with spoon or baking spatula.

5. Let omelette rest for a few minutes to cool.

6. Slice into 1 inch pieces and serve with cross-sections showing.

*Use a very large saute pan but if you are using a standard size, pour 1/2 of the egg mixture in first and make it in 2 batches.

Source: Gaeran Mari

Korean Stir Fried Korean Noodles (Chapchae)

Chapchae is one of the most popular noodle dishes in Korea, and also seems to be the one that Westerners like best. The foundation of the dish is the mixture of the noodles, soy sauce, garlic, and sesame oil. Because mung bean or sweet potato noodles both absorb tons of flavor, you can mix and match the vegetables or meat to your liking. Broccoli, red peppers, shiitake mushrooms, bulgogi, and onion are in the version pictured here, this flavor and color combination is a favorite. More traditional ingredients have been included below.

Prep Time: 30 minutes

Cook Time: 40 minutes

Total Time: 70 minutes

Serves 4

Ingredients

8 oz mung bean or sweet potato noodles (might be called cellophane or glass noodles or Chinese vermicelli)

1 sweet onion, sliced into thin strips

2 cloves garlic, finely chopped

1/2 pound baby spinach, parboiled

2 carrots, julienned

3 scallions, chopped

1/2 cup chopped Napa cabbage

5 shiitake mushrooms, rehydrated if dried and then sliced

2 Tbsp vegetable or olive oil

2 Tbsp sesame oil

3 Tbsp soy sauce

1 tsp sugar Salt to taste

Sesame seeds (optional)

6 oz. chicken breast*

Directions

1. Cook noodles according to package directions.

2. In a large pan or wok over medium heat, heat vegetable (or olive) oil and 1 Tbsp sesame oil.

3. Add onion slices and garlic and sauté for about 1 minute.

4. Add rest of vegetables and cook for 4-5 minutes, until the vegetables are half-cooked and still a bit crispy.

5. Turn heat to low and add cooked noodles, meat (if using), soy sauce, sugar, and the remaining sesame oil.

6. Mix to combine and cook for another 2 minutes.

7. Add salt or more soy sauce if needed.

8. If using sesame seeds, add them at finish.

* Strips of egg, or fried tofu pieces are good protein additions.

Source: Chapchae

Korean Vegetable Dumplings (Yachae Mandoo)

These vegetarian dumplings are easy to make and can be prepared in large quantities in advance and stored in the freezer for future use. The mixture of tofu, eggs, glass noodles, and vegetables in these dumplings have a savory taste that even hardcore meat-eaters love. If you don't like or have this combination of vegetables, then carrots, mushrooms, cucumbers, kimchi, and chives are also good filling choices. Versatile and delicious, yachae mandoo can be boiled, steamed, deep fried, pan-fried or added to soup.

Prep Time: 30 minutes

Cook Time: 10 minutes

Total Time: 40 minutes

Serves 6

Ingredients

2 eggs, beaten

1 onion, finely chopped

1 cup finely chopped Napa cabbage (about 1/2 of a small cabbage head), parboiled

1 cup tofu (2 cakes), chopped

¼ cup bean sprouts, blanched and chopped

4 oz mung bean or sweet potato noodles (aka Chinese vermicelli), soaked and chopped

3 cloves garlic, finely chopped

1 Tbsp sesame oil

3 Tbsp soy sauce

2 tsp salt

1 tsp pepper

1 package circular mandoo wrappers (or Japanese gyoza or Chinese wonton wrappers)

Directions

1. In a large mixing bowl, gently combine egg, onion, cabbage, bean sprouts, tofu, and noodles.

2. In a separate bowl, combine garlic, sesame oil, soy sauce, salt, and pepper.

3. Pour seasoning mixture over tofu and vegetables and mix with hands to combine.

4. Place about 1 tablespoon of filling in the center of dumpling wrapper.

5. Dip your finger in water and wet the outside edge of the top half of the wrapper.

6. Fold the wrapper up to close and then crimp the edges.

7. Repeat until the filling is gone.

8. Then steam, boil, fry, or sauté the dumplings as you wish.

* If you have extra dumpling wrappers, you can just cut them into slices and use them to make noodle soup.

** If you want to prepare a lot of dumplings in advance, steam the dumplings, wait for them to cool, and then freeze them. You can then use them anytime straight from the freezer without defrosting, whether you want to fry, sauté, steam, or use them in soup.

Source: Yachae Mandoo

Black Bean Salad Recipe

Ingredients

1 (15 ounce) can of black beans, thoroughly rinsed, and drained (or 1 1/2 cup of freshly cooked black beans)

1 1/2 cups frozen corn, defrosted (or fresh corn, parboiled, drained and cooled)

1/2 cup chopped green onions or shallots

2 fresh jalapeño peppers, seeded and minced, or 1 whole pickled jalapeño pepper, minced (not seeded)

3 fresh plum tomatoes, seeded and chopped

1 avocado, peeled, seeded, and cut into chunks

1/2 cup fresh chopped cilantro

1/4 cup fresh chopped basil

2 Tbsp lime juice (about the amount of juice from one lime)

1 Tbsp olive oil

1/2 to 1 teaspoon of sugar (to taste)

Salt and pepper to taste

Directions

Make sure to rinse and drain the beans, if you are using canned beans.

In a large bowl, combine the beans, corn, onions, jalapeno chile peppers, tomatoes, avocado, cilantro, basil, lime juice and olive oil. Add sugar and salt and pepper to taste. (The sugar will help balance the acidity from the tomatoes.)

Source: Black Bean Salad

Avocado Salad with Heirloom Tomatoes

Ingredients

1 half avocado, peeled, sliced
1 half ripe heirloom tomato, sliced
A pinch of chopped fresh chives or sliced green onions
Juice from one slice of lemon
A pinch of coarse salt (fleur de sel if you can get it)

Directions

Arrange slices of avocado and tomato on a plate. Sprinkle with chives, lemon juice, and coarse salt.

Serves one.

Source: Avocado Salad with Heirloom Tomatoes

Asian Coleslaw

The dressing on this salad is peanut-based. If you have a food allergy to peanuts, you can substitute tahini for the peanut butter (or leave it out all together), and toasted sesame seeds for the peanuts.

Ingredients

1 Tbsp creamy peanut butter

6 Tbsp vegetable oil

1/2 teaspoon toasted (dark) sesame oil

4 Tbsp seasoned rice vinegar (if seasoned rice vinegar is not available, add a teaspoon or two of sugar to regular rice vinegar)

4 cups thinly sliced cabbage (Napa, green, purple, or a combination)

1/2 cup grated carrots

1/4 cup toasted, salted, shelled, peeled peanuts

Optional

Chopped fresh cilantro

Thinly sliced green onions or chives

Directions

1 Prepare dressing. Place peanut butter in a medium bowl. Add the vegetable oil and the toasted sesame oil and whisk until nicely smooth. Whisk in the seasoned rice vinegar and do a taste test. Depending on how you like your dressing, how salty your peanut butter is, how seasoned your rice vinegar is, you may want to add a little more vinegar, a little more sugar, or a little salt. (Makes about 3/4 cup of dressing.)

2 Toast the peanuts. Although the roasted peanuts from the store may already be cooked, you'll get even better flavor with just a little toasting. Heat a small skillet on medium high heat and add the nuts to the pan. Do not ignore or the nuts can easily burn. Stir a little with a wooden spoon until the peanuts begin to get browned in spots and you can smell the toasting aromas. Remove peanuts from pan to a dish.

3 In a large bowl, toss the sliced cabbage, grated carrots, and peanuts together, and any other optional ingredients you care to add (like a little chopped cilantro or green onions). Right before serving, mix in the dressing.

Great with fish or burgers.

Serves 4.

Source: Asian Coleslaw

Arugula Salad with Beets and Goat Cheese

Ingredients

Salad Ingredients:

Beets - (boiled until a fork easily goes in it, about an hour), peeled, sliced into strips
Fresh arugula - rinsed, patted dry with a paper towel
Goat cheese - chevre
Walnuts - chopped

Dressing ingredients:

Olive oil
Lemon
Dry powdered mustard
Sugar
Salt and pepper

Directions

The amount of ingredients depends on how many people you are serving and how much salad you intend to serve them. The important thing is that this is a good blend of flavors. I didn't try tossing this salad; each plate was composed individually.

The dressing for three individual salads was 1/4 cup of olive oil, 1/2 lemon, 1/4 teaspoon of powdered mustard, 3/4 teaspoon of sugar, salt and pepper to taste. Actually, it is all to taste. These are only approximate measurements.

Assemble the salad according to how much you want. A handful of arugula leaves, a few beet juliennes, some crumbled goat cheese, garnish with chopped walnuts. Use a vinaigrette salad dressing or what I've described above.

Source: Arugula Salad with Beets and Goat Cheese

Chicken dishes

Chicken is a very good source of protein. It is low in saturated fat if you avoid the skin. The leanest part of the chicken is the breast. Here are some yummy recipes that use skinless chicken breasts.

Asian Chicken Noodle Salad

Ingredients

1 (3 ounce) package ramen noodle pasta, crushed

2 tablespoons butter, melted
1/2 cup sunflower seeds
1/2 cup pine nuts
3 cups shredded bok choy
5 green onions, thinly sliced
1 cup diced, cooked chicken breast meat
1 (5 ounce) can water chestnuts, drained
12 pods snow peas
1/2 cup vegetable oil
1/4 cup rice wine vinegar
1 tablespoon soy sauce
1/4 cup white sugar
1 tablespoon lemon juice

Directions

1. Preheat oven to 350 degrees F (175 degrees C).

2. In a large bowl, mix the noodles, sunflower seeds, and pine nuts with melted butter until evenly coated.

3. Spread the mixture in a thin layer on a baking sheet.

4. Bake 7 to 10 minutes in the preheated oven, stirring occasionally, until evenly toasted.

5. Remove from heat, and cool slightly.

6. In a large bowl toss together the noodle mixture, bok choy, green onions, chicken, water chestnuts, and snow peas.

7. Prepare the dressing by blending the oil, vinegar, soy sauce, sugar, and lemon juice. Pour over salad, and toss to evenly coat.

Source: Asian Chicken Noodle Salad

Cheesy Tomato Basil Chicken Breasts

Ingredients

3 tablespoons butter
1/3 cup chopped onion
1 (6-ounce) can tomato paste
2 medium (2 cups) tomatoes, cubed 1-inch
1 tablespoon dried basil leaves
2 teaspoons finely chopped fresh garlic
1/2 teaspoon salt
1/4 teaspoon pepper
6 (6 ounces each) boneless skinless chicken breasts

Topping Ingredients

3/4 cup fresh bread crumbs
1/4 cup chopped fresh parsley
2 tablespoons butter, melted
6 ounces (1 1/2 cups) mozzarella cheese, shredded

Directions

1. Heat oven to 350°F. In 13x9-inch baking pan melt 3 tablespoons butter in oven (4 to 6 minutes).

2. Meanwhile, in medium bowl stir together all remaining sauce ingredients; set aside.

3. Place chicken in baking pan, turning to coat with butter.

4. Spoon sauce mixture over chicken. Bake for 30 to 40 minutes or until chicken is no longer pink.

5. In small bowl stir together crumbs, parsley and butter. Sprinkle chicken with cheese; sprinkle with topping mixture.

6. Continue baking for 5 to 10 minutes or until bread crumbs are browned.

Source: Cheesy Tomato Basil Chicken Breasts

Chicken Potato Bake

Ingredients

1/4 cup dried bread crumbs

1/4 cup grated Parmesan cheese

1 teaspoon dried Italian seasoning

Salt and pepper to taste

1 egg, beaten

1 (24-30 ounce) package frozen hash brown potatoes, thawed

10 ounce can cream of chicken soup

1/2 cup milk

1 cup sour cream

1 cup grated Monterey Jack cheese

1 teaspoon dried Italian seasoning

1/2 teaspoon salt

1/8 teaspoon pepper

1 red bell pepper, chopped

6 boneless, skinless chicken breasts

Preparation

Preheat oven to 375 F. Combine bread crumbs, Parmesan cheese, 1 teaspoon Italian seasoning, and salt and pepper to taste on plate. Place egg in small shallow bowl; beat well.

In 13x9" glass baking dish, combine potatoes, soup, milk, sour cream, Monterey Jack cheese, 1 teaspoon dried Italian seasoning, salt, pepper, and red bell pepper; mix well.

One at a time, dip the smooth side of a chicken breast in egg, then in bread crumb mixture to coat. Place, coated side up, on the potato mixture. Repeat with remaining chicken breasts.

Bake for 35-45 minutes or until chicken is thoroughly cooked and potato mixture is bubbling and brown around the edges. Serves 6.

Source: Chicken Potato Bake

Pesto Stuffed Chicken

Ingredients

2/3 cup ricotta cheese
4 Tablespoons chopped fresh parsley
3 Tablespoons prepared pesto (from your grocer)
2 Tablespoons grated Parmesan cheese
6 boneless, skinless chicken breast halves (2 3/4 pounds)
wooden toothpicks
1 egg
3/4 cup Italian seasoned dry breadcrumbs

Directions

1. Preheat oven to 400 degrees F. Spray jelly roll pan with cooking spray.

2. In bowl, combine ricotta, 3 Tbs. of the parsley, pesto and Parmesan.

3. Transfer mixture to plastic food storage bag, snip a hole in one corner, set aside.

4. Cut a 2" deep horizontal pocket into each chicken breast.

5. Dividing evenly, pipe ricotta mixture into pockets. Secure with toothpicks.

6. In a shallow bowl, lightly beat egg. Spread breadcrumbs on wax paper.

7. Dip each piece of chicken into the egg, then coat with breadcrumbs.

8. Place on pan, coat chicken with cooking spray.

9. Bake chicken until no longer pink inside, about 20 minutes.

10. Sprinkle remaining parsley evenly over chicken pieces, serve hot.

Source: Pesto Stuffed Chicken

Meatless Balls

Ingredients

1 lb Vegetable burgers

1/4 c Breadcrumbs

Salt and pepper to taste

2 tb Butter or margerine

1 lg Onion; chopped

1 c Milk

1 Egg; beaten

1 tb Fresh parsley; chopped

1 tb Soy sauce

Veg oil for frying

Directions

Crumble the burgers into a mixing bowl and use your fingers to work in the breadcrumbs, salt and pepper. Set aside.

Melt the butter in a frying pan and saute the onion until transparent. Mix the milk and egg together and add, with the parsley and soy sauce, to the dry mix. Stir well.

Add the onion saute. Stir thoroughly and shape into 24 small balls. Fry until well browned all over.

Source: Meatless Balls