This document provides information on eating well to help arthritis, including which foods to eat more or less of. It recommends focusing on whole, natural foods like white meat, fish, fruits and vegetables while limiting red meat, dairy, refined sugars and highly acidic foods. Specific anti-inflammatory foods mentioned include cherries, berries, honey, papaya and seeds. The document also suggests supplements like glucosamine and fish oils can help arthritis and emphasizes making lifestyle changes gradually over 21 days to form new habits.

1. Eating Well

2. Agenda Basics Which foods harm? Toxins Food intolerances Which foods help? Alternatives Simple Tips Changing Habits

3. 21 days to change a habit Has to be a lifestyle change Keep it simple Knowing is not enough – have to practice! Change one thing at a time

4. Basics Drink water Think general health No processed foods Cut out sugar Listen to your body

5. Foods that make arthritis worse ...so eat less of them

6. Red meat Dairy produce Refined sugars Citrus fruits Acid forming foods

7. Tomatoes Potatoes Peppers Aubergines Substitute potatoes for sweet potatoes The “nightshade” family

8. Alcohol Coffee Smoking (especially RA) Toxins and stimulants

9. Animal fats Peanuts Rhubarb Beetroot High oxalic acid content Rheumatoid arthritis

10. Food intolerance – “usual suspects” Wheat Dairy Gluten Citrus fruits Corn Colourings and flavourings Soya Yeast Just cut out one for two weeks

11. RA is relatively uncommon in primitive cultures. Diet is mainly alkaline-forming foods, compared to the West, who have a diet high in refined foods and sugars.

12. Foods that helparthritis ...so eat more of them

13. Real food Natural ingredients Fresh produce Keep it simple

14. White meat Chicken, turkey, pork Fish Sardines, mackerel, salmon Tofu Protein alternatives

15. Millet or Oats Brown rice, Spelt, Barley, Quinoa, Buckwheat (highly nutritional and good sources of fibre) You can get these grains in the form of crisp breads, oatcakes, porridge and specially made breads. Wheat alternatives

16. Cherries Plums Blackberries Blueberries Although fruits are acid-forming, these particular fruits help to mobilise uric acid out of the joints and are high in vitamins. Fruit alternatives

17. Good quality honey Manuka honey VERY good! Blackstrap molasses Sugar alternative

18. Also Papaya Contains Bromelain, a systemic enzyme to aid healing and reduce inflammation. Taking a supplement of Bromelain is also recommended, to gain an optimum amount. Pineapple is amazing

19. Linseed / Flaxseed Sunflower Pumpkin Sesame Sprinkle on yoghurt etc. ...or use seed oils Seeds Omega 3

20. Supplements Glucosamine Chondroitin, MSM Fish oils (omega 3,6,9) Ginger Turmeric

21. Changing Habits book 21 Days Real food Weight loss a side-effect of being healthy www.choosewell.co.uk

22. Juices Raw cabbage, watercress, celery, parsley and root ginger Elimination diet Nutritionist Food for thought!