Prime Time

POSTED: Sunday, Nov. 09, 2008

COOKING: Lessening the pain of arthritis through diet

Inflammation. Medication. Frustration. Whether you're dealing with osteoarthritis or rheumatoid arthritis, these rheumatic diseases can seriously affect your quality of life. While most people find relief from prescription or over-the-counter drugs, supplements and physical or occupational therapy, nutrition can also play an important role in managing symptoms.

Osteoarthritis seems to respond to weight loss or weight management, since it can minimize the stress on the joints. So, in this case, portion and calorie control are essential. You also want to be sure to get adequate antioxidants (found in plant foods), calcium, foliate, and vitamins B6, B12 and D in your daily diet.

Rheumatoid arthritis is a bit different. While a healthy body weight is also helpful, the focus is more on minimizing inflammation through diet choices, including a vegetarian or moderate-fat omnivorous diet with an emphasis on omega-3 fats.

The act of cooking may also be hindered by these diseases and their symptoms. Consider buying fresh fruits and vegetables that have already been cut up to minimize your prep time and effort in the kitchen, from the produce section or the salad bar at your local grocery store. Canned and frozen fruits and vegetables also make quick work of preparation time as well.

Foods and beverages are by far the best source of vitamins, minerals and antioxidants. But, if you're considering supplements of some of these key nutrients or a significant change in diet, it's a good idea to check with your doctor about your own situation.

Kristine Duncan is a registered dietitian in the LifeQuest Department at St. Joseph Hospital.

FLUFFY FISH FRITTATA

Be cautious when choosing fish for this Betty Crocker recipe. Fish considered to be high in mercury are tilefish (also called golden snapper or golden bass), swordfish, king mackerel and shark. If this seems like too much chopping, consider using diced frozen onions and refrigerated ready-cut cooked potatoes.

1/2 cup chopped cooked baking potato (about 1 small)

1/4 cup finely chopped onion (about 1 small)

1/4 cup chicken broth

1/4 teaspoon pepper

1/2 cup cholesterol-free egg product

Two egg whites

11/2 cups chopped cooked whitefish or other medium-fat fish fillets (about 1/2 pound)

Spray a 10-inch skillet with nonstick cooking spray.

Cook potato, onion, broth, and pepper in skillet over medium heat three minutes, stirring occasionally.

Mix egg product and egg whites with fork or wire whisk.

Stir fish into potato mixture in skillet.

Pour egg mixture over fish mixture. Rotate skillet to spread egg mixture evenly. Cook five minutes or until egg mixture is set; remove from heat. Cool slightly.

Cut into 6 wedges.

Yield: six servings

Per serving: 70 calories, 11 grams protein, one gram fat, three grams carbohydrates, 100 milligrams sodium, 20 milligrams cholesterol, 0 grams fiber

Source: "Betty Crocker's New Choices Cookbook," Prentice-Hall, 1993.

BLUEBERRY AND FLAXSEED SMOOTHIE

This is a quick and easy breakfast for anyone, with or without arthritis, from Dean Ornish's "The Spectrum." Give your joints a break and let the blender do all the hard work!

1 cup organic fat-free kefir or fat-free plain yogurt

1/2 cup pomegranate juice or fresh seeds

1/2 cup frozen organic blueberries

1/2 frozen banana or 1/4 cup frozen raspberries

1 tablespoon ground flaxseed

Place all items in a blender and puree. If the mixture is too thick, add water. Serve.

Yield: one serving.

Per serving: 354 calories, 16 grams protein, four grams fat, 65 grams carbohydrate, 201 milligrams sodium, five milligrams cholesterol, five grams fiber

Source: "The Spectrum," by Dean Ornish, Ballantine Books, 2007

WALNUT SQUARES

This is a quick dessert from "The New American Diet" that you can throw together with just a few ingredients. Consider buying your nuts already chopped, for ease of preparation, or let a food chopper or food processor take the place of a knife.

1 cup finely ground whole wheat bread crumbs

3/4 cup brown sugar

Four egg whites

1/2 teaspoon cream of tartar

1 teaspoon vanilla

1/2 cup chopped walnuts

Preheat oven to 350 degrees.

Mix together bread crumbs and sugar. In a separate bowl, beat egg whites with cream of tartar until stiff. Gently fold in the vanilla, crumb mixture and walnuts (in order listed) into the egg whites.

Bake in an unoiled 8-by-8-inch square pan for 20 minutes, then reduce heat to 300 degrees and bake an additional 10 minutes. Cut into small squares.

Yield: 30 (11/2-inch) squares.

Per serving: 40 calories, one grams protein, one gram fat, six grams carbohydrates, 21 milligrams sodium, 0 milligrams cholesterol, 0 grams fiber.

Source: "The New American Diet" by Sonja L. Connor and William E. Connor, Simon and Schuster, 1986

RASPBERRY MUFFINS

Most of us can't eat 18 muffins in the few days before they get stale. So, consider freezing half (or more) of these muffins from "Great Good Food" for easy-to-make breakfasts or snacks on days you don't feel like cooking. You could bump up the antioxidants, and the crunch, by throwing in a handful of nuts.

2 cups sugar

1/4 cup canola oil

1 teaspoon minced lemon zest

1 egg

Two lightly beaten egg whites

1/2 cup nonfat plain yogurt

1/2 cup low-fat or nonfat cottage cheese

21/2 teaspoons vanilla extract

2 teaspoons fresh lemon juice

2 cups all-purpose flour

1 tablespoon baking powder

1 pint raspberries or blueberries

Preheat the oven to 350 degrees.

In a large bowl, cream the sugar, oil, and zest.

Add the egg and egg whites and mix completely.

Add the yogurt and cottage cheese. Blend and combine well.

Add the vanilla and lemon juice and combine.

Slowly add the flour and the baking powder, stirring until completely blended.

When the batter is smooth, add the raspberries and gently mix until the berries are somewhat blended; do not overmix and break up the berries.

Line a muffin tin with paper cups. Fill the cups three-quarters full with the batter.

Place in the over and bake for 25 minutes, or until a toothpick inserted in the center of a muffin comes out clean.

Yield: 18 muffins.

Per muffin: 172 calories, three grams protein, 3 grams fat, 33 grams carbohydrate, nine milligrams cholesterol.

Source: "Great Good Food" by Julee Rosso, Crown/Turtle Bay Books, 1993

WHERE TO FIND ANTIOXIDANTS

Top 10 foods with highest antioxidant content

Blackberries

Walnuts

Strawberries

Artichokes, cooked

Cranberries

Raspberries

Blueberries

Cloves, ground

Grape juice

Cranberry juice

Source: "Content of Redox-Active Compounds (i.e., Antioxidants) in Foods Consumed in the United States" by B. L. Halvorsen, et al, American Journal of Clinical Nutrition, July 2006.

WHERE TO FIND OMEGA-3 FATS

Oils: flaxseed, canola, walnut, soybean

Nuts: flaxseeds, walnuts

Vegetables: soybeans

Seafood: oysters, mackerel, salmon, anchovy, herring, lake trout, sardines, tuna

Other: wheat germ

Source: "Understanding Nutrition," 11th edition, by Ellie Whitney and Sharon Rady Rolfes, 2008.