02/20/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 21. February 2015 10:07

 Osteoarthritis is inflammation and pain in joints (knuckle, feet, knees, shoulders for example).  It is treated most frequently with a combination of pain management and improved function.

Exercise, weight control, rest and reducing joint/stress, and alternative therapies are important in managing the pain associated with osteoarthritis.  That pain can feel debilatating.

Exercise can improve the mood of the patient, improve their outlook on life, improve circulation, increase flexibility, strengthen the heart and improve blood flow.  What exercises are performed need to be determined in conjunction with your physician or physical therapist but walking, swimming and water aerobics have brought relief from the symptoms to many patients.

Any form of exercise that helps maintain a range of motion such as Pilates, yoga, and stretching can help reduce weight which is important. Weight loss can reduce streess on weight-bearing joints like knees and ankles.

Weight training can help support the joints and can be done with bands, tubes or light weights.

Some people find relief from shoe inserts or braces to be worn on the ankles.  If you do utilize splints or braces you need to continue to exercise those joints so the muscles do not atrophe from lack of mobility and use.

Patients with osteoarthritis may find relief with the use of hot and cold therapies, TENS (transcutaneous nerve stimulation and massage as well as accupuncture.

Many doctors recommend acetaminophen or NSAIDs (nonsteroidal anti-inflammatory drugs).  You need to notify your physician if you have stomach ulcers, stomach pain, or other reactions to the use of NSAIDs.   All NSAIDs can have significant side effects, and for unknown reasons, some people seem to respond better to one NSAID than another. Any person taking NSAIDs regularly should be monitored by a doctor.

Osterarthritis is a painful condition, but there are things a patient can do to manage the symptoms.  Try the examples given here and build up those muscles to relieve your pain and live your life!

02/20/12- Exercise Diary Monday:

Skiing /tubing with kids (off school)

Jumping on the trampoline with the boys

02/20/12- Food Diary  Monday:


1 cup egg whites, 1 cup spinach (130 cal)

2 pieces Ezekail bread toast, no-calorie butter flavored spray (180 cal)

Whey protein shake (125 cal)

A.M. Snack-

1/2 cup non-fat cottage cheese, 1/8 cup non-fat Greek yogurt (105 cal)


3 low fat Trisket crackers, 1 string cheese (120 cal)

8 oz Salad- spinach, red sweet pepper, yellow squash, cucumber (88 cal.)

1 cup homemade low-salt chicken, vegetable soup- (190 cal)

P.M. Snack-

1 whole wheat tortilla, 2 tbls organic almond butter, 1/2 apple slices (210 cal)


Homemade lite lasagna (left one layer out, and used whole wheat blend noodles, non-fat cottage vs, ricotta, low-fat mozarella (320 cal)

1 cup roasted broccoli, rosemary EVOO, grilled lemon (75 cal)

7 asparagus spears (22 cal)


2 oz dark chocolate( 130 cal)

Banana (90 cal)



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