Tag Archives: healthy eating

4 Dietary Changes That May Help Joint Pain


If you experience some degree of chronic joint pain, you aren’t alone. According to the CDC, around 54 million American adults – 22.7% of the adult population – have been diagnosed with chronic joint pain caused by arthritis (including rheumatoid), gout, lupus, or fibromyalgia.

Despite that number and the increase in the risk for joint pain that comes with aging, chronic joint pain does not have to derail your life. Whether you’re just beginning to experience occasional joint pain or deal with chronic joint pain due to one of the diagnoses above, there may be ways to manage and lessen the severity of joint pain. Along with working with your primary care physician as a first step, you can follow these four supportive lifestyles and dietary changes that may help joint pain.

4 Dietary Changes That May Help Joint Pain

While there are a number of medications (both prescription and OTC) that may be used to help joint pain, what we eat has a significant effect on inflammation and joint pain. Some studies demonstrate how foods, spices, and supplements have a measurable effect on inflammation and joint pain.

Here are some tips and dietary changes that may help your joint pain.

The Mediterranean Diet

Even if you don’t stick strictly to the Mediterranean diet, its key principles have a number of studied health benefits, many of which are similar to benefits attributed to using NSAID medications. Any diet that prioritizes plant-based whole foods and is free of refined foods has similar benefits.

The Mediterranean diet refers to a diet that incorporates the following:

  • Lots of low-glycemic fruits, vegetables, and legumes
  • Lots of unsaturated fats (particularly olive oil)
  • Modest amounts of alcohol (primarily wine)
  • Moderate to high levels of wild fish
  • Low levels of dairy and red meat

Eat More Fish and Fish Oil

Fish oils have high levels of omega-3 fatty acids, which have anti-inflammatory properties and have been studied for their efficacy in helping joint pain. Ideally, the best way to get fish oil is by starting with cold-water fish.

Choose to eat a serving of wild cold-water fish like wild salmon, trout, and sardines twice a week. Fish provides an excellent source of fish oil. If you don’t eat fish, look for natural omega-3s from chia seeds, flax seeds, and organic soybeans. However, get as much as you can through whole-food sources.

Eat Cruciferous Vegetables

Along with your daily vegetable intake, try to add half a cup of cruciferous vegetables to your diet. Cruciferous vegetables such as broccoli, cauliflower, kale, and Brussels sprouts contain an antioxidant compound that disrupts an enzyme linked with joint pain and inflammation, making cruciferous vegetables a smart dietary choice for those with joint concerns.

Incorporate Spices and Herbs

Add turmeric and ginger to your diet. Both have long been used in natural and traditional Asian medicine for their purported anti-inflammatory properties. Recent research has shown a promising link between turmeric and preventing rheumatoid arthritis and osteoarthritis.

Another dietary change that may support healthy joints or provide temporary relief from occasional discomfort in joints are natural supplements from NutriDyn, Perque, and Ortho Molecular.

Chondro-Relief Intensive Care – NutriDyn

If you’re looking for more ways to help maintain joint strength and flexibility, consider Chondro-Relief Intensive Care from NutriDyn. Chondro-Relief Intensive Care is a daily dietary supplement that supports cartilage integrity and joint health with ingredients like vitamin C, manganese, D-Glucosamine, MSM, and more. MSM (methylsulfonylmethane) in particular may help provide temporary relief for those experiencing occasional joint pain, swelling, or irritation.

Pain Guard Forte (BioQuercitin Fore) – Perque

Pain Guard Forte (BioQuercitin Forte) from Perque is a dietary supplement formulated especially with those experiencing joint swelling or pain from exercise or over-exertion. Pain Guard Forte contains all-natural ingredients like magnesium, quercetin, OPC, and vegetable fiber to support your body’s natural ability to repair tissues and restore health.

Orthomega 820 Fish Oil – Ortho Molecular

Orthomega 820 Fish Oil from Ortho Molecular is a molecularly distilled, high concentration triglyceride omega-3 fish oil supplement providing 820 mg of eicosapentaenoic acid (EPA) docosahexaenoic acid (DHA) per softgel serving for optimal absorption and anti-inflammatory support.

What dietary changes have you seen help the most with joint pain?

21 Foods With The Most Antioxidants Per Serving


What exactly are antioxidants? The simple explanation is that they are substances that help to either prevent or delay certain kinds of cellular damage caused by free radicals that affect biological life.

You can be exposed to free radicals from a variety of environmental sources, ranging from pollution to sunlight.

When out of control, free radicals can trigger oxidative stress, which occurs when free radicals exceed the body’ ability to deal with them. This can lead to cellular damage.

Scientists believe oxidative stress is a factor in a number of diseases, including cancer, diabetes, cardiovascular disease, Alzheimer’s, and Parkinson’s, to name a few.

It’s easy to see, then, why something that counteracts oxidative stress is a big deal.

So where do you get antioxidants?

Antioxidants include vitamins, like vitamin C and E; and carotenoids, like beta-carotene, lycopene, lutein, and zeaxanthin.

You can find these in a wide range of food sources. Fruits and vegetables in particular are an excellent source of antioxidants.

If you want to increase the amount of antioxidants in your diet, check out of the below foods that are some of the richest in antioxidants per serving, according ot a USDA official study.

21 Foods with the Most Antioxidants Per Serving

  1. Small red beans
  2. Wild blueberries
  3. Red kidney beans
  4. Pinto beans
  5. Cultivated blueberries
  6. Cranberries
  7. Artichokes
  8. Blackberries
  9. Prunes
  10.  Raspberries
  11.  Strawberries
  12.  Red delicious apples
  13.  Granny smith apples
  14.  Pecans
  15.  Sweet cherries
  16.  Black plums
  17.  Russet potatoes
  18.  Black beans
  19.  Plums
  20.  Gala apples
  21.  Dark leafy greens

Along with the foods listed above, you may also consider antioxidant supplements, like those from Core Med Science, Terry Naturally, and Pure Encapsulations.

Liposomal Glutathione Orange Citrus – Core Med Science

Liposomal Glutathione Orange Citrus and Liposomal Glutathione Softgels from Core Med Science are potent antioxidant supplements. You can take this formula in as a liquid or in capsule form. Both are formulated with 500 milligrams of glutathione per serving.

Glutathione is often referred to as a one of the best antioxidants for fighting oxidative stress. Liposomal Glutathione Orange Citrus is a liquid supplement that is easy to take with a dropper.

Liposomal Glutathione Softgels contains a similar formula but in a softgel formula that may be preferable for some people.

These supplements may support clearer thinking, energy, skin health, exercise performance and recovery, and decrease inflammation.

Clinical OPC Extra Strength French Grape Seed Extract 400 mg – Terry Naturally

Each serving of Clinical OPC Extra Strength French Grape Seed Extract 400 mg from Terry Naturally delivers 400 milligrams of VX1, a unique French grape seed extract that is standardized for only small-sized OPCs. What this means is that it’s formulated to ensure maximum absorption in the body, helping you to access its many potential benefits, including support for cardiovascular health, healthy blood sugar levels, immunity, cholesterol, weight management, blood pressure, liver function, focus, concentration, and more.

Quercetin – Pure Encapsulations

Quercetin from Pure Encapsulations is a bioflavonoid (a water-soluble plant pigment) that the body cannot produced on its own. Quercetin helps diminish the release of histamine in the body, and it also provides antioxidant support and promotes overall health by protecting and defending lipids from oxidation. This helps support capillary health, strength, and integrity.

What is your favorite way to get your antioxidants?

Try any of these foods and supplements and see if they make a difference in your life!

Green Soup Recipes Perfect for Spring


The end of winter doesn’t have to mean the end of soups in your recipe rotation. In fact, springtime is the ideal time to perfect your rotation of light, healthy green soup recipes. Take advantage of the new season’s fresh produce with some of our favorite green soup recipes perfect for spring.

Green Soup Recipes Perfect for Spring

Cucumber-Tomato Gazpacho Soup

Hot days call for cold soups. This cucumber-tomato gazpacho is the perfect cold soup to energize you on spring and summer’s hottest days.


  • 1 pound English hothouse cucumbers, halved, seeds removed
  • 1 pound tomatillos, husks removed, rinsed
  • ½ medium onion, thinly sliced, rinsed under cold water
  • ½ poblano chile, seeds removed
  • 1 garlic clove
  • ¼ cup olive oil
  • ¼ cup unseasoned rice vinegar
  • 1 tablespoon chopped parsley
  • 1 tablespoon chopped cilantro, plus leaves for serving
  • Kosher salt, freshly ground pepper


  1. Pour all ingredients (except cilantro, salt, and pepper) into a blender. Blend the mixture until you reach a very smooth consistency.
  2. Once the mixture reaches the desired texture, season to taste with salt and pepper. Pour mixture into an airtight container, cover, and chill in the refrigerator for at least 2 hours (you can prepare this soup up to 2 days ahead of time).
  3. When you’re ready to serve, top with cilantro leaves, and enjoy!

Wilted Greens Soup with Creme Fraiche

Do you have leftover greens starting to wilt in your refrigerator’s veggie drawer? Before tossing them out, try turning them into a delicious, green springtime soup instead, like this Wilted Greens Soup with Creme Fraiche.


  • 4 tablespoons (½ stick) unsalted butter
  • ½ onion, chopped
  • 3 sprigs thyme, leaves picked
  • 1 small Yukon Gold or ½ russet potato, peeled, cut into 1-inch pieces
  • 4 cups low-sodium chicken broth
  • 4 cups chopped mixed wilted greens (such as Boston, romaine, arugula, iceberg, red oak, and/or green oak — whatever you have on hand!)
  • 1½ cups frozen peas, thawed
  • 1 teaspoon sugar
  • Kosher salt, freshly ground pepper
  • Creme fraiche
  • Chopped fresh chives, tarragon, mint, and/or parsley (for serving)


  1. Heat butter in a medium saucepan over medium heat.
  2. Add onion and thyme to the saucepan, stirring often, for about 5 minutes (or until onion is translucent and tender).
  3. Add potatoes and cook, occasionally stirring for about 2 minutes.
  4. Add broth, bring to a boil. Cook on medium until potatoes are fork tender (approximately 8–10 minutes).
  5. Stir in your greens, peas, and sugar.
  6. Remove saucepan from heat, and let sit on stovetop for 10 minutes, to allow greens to soften and mixture to cool.
  7. After 10 minutes, pour the mixture into a blender, and purée the soup until smooth.
  8. Season with salt and pepper.
  9. Serve topped with creme fraiche and herbs.

Spring-Greens Soup

This Spring-Greens Soup from Martha Stewart Living is the ideal recipe for brisk spring days; just warming enough but still taking advantage of bright, nutritious spring produce and greens.


  • 1 pound of shelled fava beans or frozen shelled lima beans
  • 2 tablespoons extra virgin olive oil
  • 1 shallot, thinly sliced
  • 2 cloves of garlic, thinly sliced (add more to your preference)
  • 1 celery stalk, thinly sliced (keep leaves for serving)
  • 2 fresh sprigs of thyme
  • 4 cups low-sodium chicken broth (or vegetable broth)
  • 4 Japanese turnips, quartered; or, 2 small turnips, peeled, cut into ½ inch wedges
  • 1-1/2 cups cooked cannellini beans or navy (use leftover homemade beans, or a single 15 oz. can, rinsed)
  • 1 lb. shelled English peas
  • 3 oz. snow peas, trimmed and cut thin, lengthwise
  • 2 cups packed watercress
  • Kosher salt and fresh cracked pepper
  • Microgreens for serving (optional)


  1. Bring a small pot of water to a boil. Add fava beans, and return to a boil. Drain the pot, then run beans under cold water to stop cooking. Peel off and discard skins.
  2. In a medium saucepan, heat olive oil over medium-high. Once hot, add shallots, garlic, celery, and thyme. Season with salt and pepper. Cook, stirring occasionally, about 3 minutes.
  3. Stir in broth, plus 2 cups of water, turnips, and beans.
  4. Bring to a boil, then reduce heat and simmer, partially covered, for about 15 minutes.
  5. Add favas, English peas, and snow and snap peas. Simmer until bright green and tender, 3 to 5 minutes.
  6. Stir in watercress until wilted – only about 10 seconds.
  7. Season to taste with salt and pepper.
  8. Serve, drizzled with olive oil, and sprinkled with a few celery leaves and microgreens (to your preference).
  9. Enjoy!

Another way to get more greens this spring (and year-round) is from the natural green food supplements from Garden of Life, Genestra, and Amazing Grass.

Perfect Food Raw Organic Green Superfood Powder by Garden of Life

Perfect Food Raw Organic Green Superfood Powder from Garden of Life is a superfood supplement packed with 40 nutrient-dense ingredients, including freshly harvested greens that are low-temperature dried to lock in nutrition, along with sprouts, fruits and veggies, plus live probiotics and enzymes for digestion. Garden of Life uses six times more organic grasses to create this juice powder versus whole leaf powders, concentrating all of the goodness. All you need is to mix 1 level scoop of Perfect Food Raw Organic Green Superfood Powder into your favorite juice, smoothie, or 8 ounces of water.

Phyto Greens Powder by Genestra

Phyto Greens Powder from Genestra is a power-packed superfood supplement that uses a broad-spectrum phytonutrient formulation to support antioxidant defenses and cellular health, healthy nasal function, and upper respiratory health. A source of potent antioxidants, Phyto Greens Powder, contains organic spirulina, organic chlorella, and organic oat grass, millet sprout, alfalfa, barley, and wheat leaf, as well as a long list of organic fruits and vegetables.

Protein SuperFood Original by Amazing Grass

Protein SuperFood Original from Amazing Grass is an organic, all-in-one protein nutrition shake. Each serving of Protein SuperFood Original promotes lean muscle, aids in digestion, and satisfies hunger by providing 20 grams of complete plant-based protein, 7 servings of alkalizing greens, and 2 full servings of fruits and veggies. Protein SuperFood Original contains a fruit and veggie blend, and a special green food blend. All of this is balanced with a natural vanilla flavor using organic Madagascar vanilla, resulting in a smooth, satisfying taste.

What are your favorite green soup recipes for spring?