Joel’s Hip Osteoarthritis Diet & Nutrition Plan

Below is my hip osteoarthritis diet and nutrition plan. I recently was diagnosed with what appears to be Grade 3 osteoarthritis at the very young age of 35. I would like to go as long as I can before a hip replacement (and who knows, they might even find some sort of cure in the next ten or fifteen years!). The two scientifically proven approaches to treating hip osteoarthritis are diet (losing weight in a healthy way) and exercise (low impact on the hip).

The perfect meal plan (all organic, raw):

 

 

Green tea each morning

Blender drink each morning. Goal is to help me feel more full. Recipe: – 745 calories

1. 1 container salad 30 calories
2. Another veggie (salad, bell pepper, beans, etc) to help increase volume – 15 calories
3. ½ container blueberries (.5 lb) – 130 calories
4. 1 handful walnuts  (⅓ cup) – 200 calories
5. 1 handful pumpkin seeds 100 calories
6. 1 banana 100 calories
7. Vegetable protein powder – 100 ca
8. Collagen – 45 calories
9. Almond milk – 1 cup 30 calories

Beef / chicken broth: 145 calories

• 1 box container of bone broth (2 cups)
• 1 onion, lots of mushrooms, garlic, pepper, 1 small piece galang, etc.

 

Salad each day for lunch – 870 calories

1. 1 container salad 30 calories
2. More  voluminous fibrous veggie (more salad, mushrooms, kale, tomatoes 20 calories
3. Lots of tomatoes and mushrooms and olives- 10 calories
4. 1 small  (1/4 cup) pine nuts 200 calories
5. 1 handful walnuts  (⅓ cup) – 200 calories
6. 1 tablespoon olive oil – 120
7. 1 avacado 300 calories
8. Good amount of balsamic
9. LOTS of ground pepper
10. Some salt

OTHER OPTIONS / SNACKS on the Osteoarthritis Diet Plan

1. 1. Please keep a crock pot (or store in fridge) for snacking (lots of tasty spices and veggies and such added) either
      1. Lentils
      2. Vegeterian or heavy veggie turkey chili
   2. Dinner:
      1. Protein
         1. Fatty fish (salmon, sardines, herring, mackerel, anchovies, tuna)
         2. Fatty chicken or turkey is okay
         3. Beans / lentils (turkey & heavy veggie chili for example)
      2. Vegetable (spinach, kale, broccoli), sweet potatoes, etc
      3. Salsa containing lots of bell peppers, avocado, olives, mushrooms, moderate tomatoes.
   3. Snack
      1. Green tea
      2. Pineapple
      3. Green beans / carrots / bell peppers + hummus (no sugar added)
      4. Red bell peppers + guacomole
      5. Olives (on their own or stuffed with garlic or peppers… no cheese)
      6. Tart cherries
      7. Apples (especially prepackaged sliced apples) and peanut butter
      8. Grapes
      9. Kombucha
      10. Edamame
      11. Cottage cheese + ground flax seeds + tablespoon of cinnamon to make pudding
      12. Kimchi (no sugars)
      13. Eggs 
      14. Turkey or fish jerky (less often)
      15. Steel cut oatmeal with some berries and almond milk
      16. Minimum 70% dark chocolate (less often)
      17. Bone broths & organ meats (liver, bellies)  for collagen
      18. Prebiotic foods – chicory, garlic, leeks, onion, asparagus, and Jerusalem artichokes (sunchokes). They’re also found in lesser amounts in bananas, whole wheat, yams, and sweet potatoes.
   4. NEVER EAT LIST – Sugar, greasy, highly processed foods. Candy, sweets, cakes, cookies, soda, processed red meat (hot dogs), butter, whole milk, cheese, fried foods, creamers, margarine, anything with partially hydrogenated oil, wheat rye, barley.