The 10 Best Foods to Improve Symptoms of Arthritis

Arthritis is the leading cause of disability in America, with over 50 million adults and 300,000 children currently living with a diagnosis of joint pain or joint disease. It does not discriminate, affecting people of all ages, races, and genders. With symptoms ranging from moderate to severe, and coming and going, arthritis has the power to affect lives in major ways.

wrist arthritis

Leading treatments include a combination of medications, joint surgeries, and other natural remedies. While such treatments are imperative, a lifestyle change may also be in order. Increased physical activity, like swimming and taking walks around your neighborhood, and adjusting your diet not only decreases symptoms of arthritis, but also leads to improved overall health. Choosing foods that are high in protein and contain anti-inflammatory properties are your best bet for combating symptoms of arthritis. Whereas protein strengthens bones, making you less susceptible to injury, anti-inflammatories help to relieve joint pain.

An altered diet isn’t a life sentence lacking in flavor or satisfaction, but actually leads to prolonged energy, potential weight loss, a stronger immune system, and enjoying whole foods that are as tasty as they are beneficial to your health. To take the guessing out of an arthritis-friendly diet, we’ve rounded up 10 of the best ingredients to combat joint pain and benefit you in the end:

  1. Fish

Fish contains omega-3 fatty acids, which fight inflammation, making it one of the most recommended foods for those with arthritis. Eat fish, like salmon, mackerel, and herring, at least twice a week for the most benefits.

  1. Fruit

Berries (strawberries, raspberries, blueberries, and blackberries) and cherries contain Anthocyanins, which have an anti-inflammatory effect. Citrus fruits, on the other hand, are rich in vitamin C. Opt for citrus fruits like oranges, grapefruits, and limes.

  1. Low-Fat Dairy Products

Low-fat dairy products have proven benefits, given that they’re packed with calcium and vitamin D. Choose products like skim milk, low-fat yogurt, and hard cheeses.

  1. Broccoli

One of the foods you were most reluctant to eat as a child also contains a compound called sulforaphane, which has proven to potentially prevent or slow down the progression of arthritis.

  1. Olive Oil

Olive oil contains heart-healthy fats and oleocanthal, which offer relief similar to that of anti-inflammatory drugs.

  1. Beans

Beans are a great source of protein and fiber, also containing other beneficial heart health and immune system helpers like folic acid, iron, magnesium, potassium, and zinc. Be wary of saltier options and choose red beans, kidney beans, or pinto beans instead.

If you don’t enjoy eating beans but still want to increase protein intake, consider protein supplements or InstaBroth, which you can add to your post-workout shakes and favorite recipes.

  1. Whole Grains

Products such as oatmeal, whole-grain cereals, and brown rice are proven to reduce levels of C-reactive protein (CRP) in blood, which is a marker of inflammation linked with arthritis.

  1. Garlic

Containing a compound called diallyl disulphide, researchers believe garlic has the potential to limit cartilage-damaging enzymes. Used for a myriad of homeopathic treatments, garlic is also packed with anti-inflammatory properties.

  1. Turmeric

While this spice has a centuries-long history of being used to prevent and treat inflammatory diseases, recent findings have proven that an included compound called curcumic can assist in managing inflammatory-related joint diseases.

  1. Nuts

Nuts, such as walnuts, pine nuts, almonds, and pistachios, are packed with calcium, magnesium, protein, and vitamin E. Filling and good for your immune system, nuts are also beneficial for weight loss.

Foods That Exacerbate Arthritis-Related Symptoms

Now that you are armed with the knowledge of the most beneficial foods for someone with an arthritis diagnosis, it’s also important to be informed regarding which foods to avoid. Understanding how inflammation exacerbates joint pain, along with other negative and unrelated symptoms, those with arthritis should decrease or cut out sugar, saturated and trans fats, refined carbohydrates, MSG, and alcohol from their diet.

Whole Foods for a Healthier Life

Ultimately, one of your greatest allies is a healthy lifestyle. Stick with whole, naturally produced meats, vegetables, and fruits. When planning your meals for the week, bring to mind the foods and ingredients mentioned above, then shop and cook with the confidence that the food you’re putting in your body is helping.

Which foods have you found to decrease your arthritis-related symptoms? Do you have any tried and true arthritis-friendly recipes? Please share in the comments section below!



Golden Milk Collagen Peptide Protein Shake

Tumeric is a superfood spice! This deep dark golden spice is known for is anti-inflammatory, debloating, gut healing, weight loss aiding and mood boosting properties. Did you know that Tumeric is also a champion of muscle recovery? Yep. Of course, you do know that collagen peptides support muscle recovery and regeneration. Combine Tumeric and Protein Essentials Collagen Peptides and you have a powerhouse pre or post workout. Or a really good breakfast shake that tastes great and is great way to start the day!

1 scoop Protein Essentials Collagen Peptides
2 t tumeric
1 t cinnamon
1/8 t cardamom
pinch of ground black pepper
1/2 t vanilla
1/2 frozen banana
1 c almond milk
1 t pure maple syrup

In a small bowl stir together the Collagen, turmeric, cinnamon, cardamom and pepper.
Add the vanilla, banana, almond milk and maple syrup to your blender. Add the spice mixture. Blend until all ingredients are combined. Enjoy!

Tumeric Collagen Shakefullsizeoutput_2d

Collagen Peptides are Known as Nature’s Building Blocks for Better Mobility

November 27, 2016
by: Kathleen Sullivan


Good Nutrition and Supplementation Maximize Mobility
A healthy, active lifestyle requires optimal bone and joint health. This can be achieved through better nutrition and supplementation with fortified products that boost nutrient intake. Protein is a major component of the bones, cartilage and muscles, it can be beneficial to include collagen peptides in everyday diets to support maximum mobility.

Supporting Mobility with Peptan Collagen Peptides
Peptan type 1 collagen peptides are obtained by a proprietary enzymatic hydrolysis of native collagen and contain a unique combination of 18 key amino acids and offer exceptional nutritional properties not found in other protein sources. Highly digestible and bioavailable, 90% of the collagen peptides are absorbed into the blood just a few hours after ingestion.1,7

Collagen Peptides for an Active Lifestyle
Collagen is the main structural component of the human body and represents almost 30% of its total protein. Responsible for holding together tissue, it is mostly found in connective tissues such as tendons and ligaments, as well as in joints, bones and skin. However, with time, the body’s ability to replenish collagen slowly decreases, resulting in the physical decline of the body’s tissues and organs. As a hydrolyzed form of collagen, collagen peptides are proven to have multiple benefits for bone and joint health. Collagen peptides are transported to the target tissues — through the bloodstream — where they accumulate and stimulate cells to produce collagen.1,2 These bioactive proteins have a number of positive effects on mobility, including providing connective tissue support, reducing joint discomfort and helping to improve bone mass density.


Collagen Peptides Improve Bone Health
Representing around 90% of its total organic bone mass, collagen is one of the key components of the musculoskeletal system and is responsible for bone strength and flexibility. Collagen peptides efficacy have been proven in numerous in vitro and in vivo studies supporting the forming and functioning of healthy bones.3,4 By inducing bone formation and inhibiting the rate of bone resorption, collagen peptides have been shown to have a positive effect on bone metabolism. Collagen acts as a structural component to which calcium and other minerals attach. In a recent in vivo study, collagen peptides have been shown to improve calcium absorption, retain high levels of calcium in bones, increase bone mineral density and preserve bone strength.5 

Improved Joint Mobility and Flexibility
Maintaining flexible joints is important to people of all ages, as it enables them to stay active and reduce the risk of injury. To achieve optimal joint function, it is important that joints receive the correct nutrients. Collagen peptides have been proven to be effective in improving joint functionality, including increased mobility and flexibility. A randomized, double-blind, placebo-controlled clinical study, using the WOMAC score system to measure the condition of participants with knee osteoarthritis, found that a daily intake of collagen peptides significantly reduced scores, with subjects recording an improvement of 32% in joint pain, 44% in stiffness and 22% in function.6

Protein Essentials Products are Peptan
Protein Essentials product line exclusively uses Peptan collagen. Protein Essentials with Peptan is sourced from pasture raised non GMO, 100% hydrolyzed collagen. Increase bone and joint health while increasing protein intake with delicious and nutritious InstaBroth or Chocolate and Mocha Shakes. 


1. S. Oesser, et al., “Oral Administration of 14C Labelled Gelatine Hydrolysate Leads to an Accumulation of Radioactivity in Cartilage of Mice (C57/BL),” Journal of Nutrition 129, 1891–1895 (1999).
2. S. Oesser and J. Seifert, “Stimulation of Type II Collagen Biosynthesis and Secretion in Bovine Chondrocytes Cultured with Degraded Collagen,” Cell Tissue Research 311, 393–399 (2003).
3. F. Guillerminet, et al., “Hydrolyzed Collagen Improves Bone Status and Prevents Bone Loss in Ovariectomized C3H/HeN Mice,” Osteoporosis International 23(7), 1909–1919 (2012).
4. F. Guillerminet, et al., “Collagen Peptides Improve Bone Metabolism and Biomechanical Parameters in Ovariectomized Mice: An In Vitro and In Vivo Study,” Bone 46(3), 827–834 (2010).
5. A. Daneault, et al., “Hydrolyzed Collagen Contributes to Osteoblast Differentiation In Vitro and Subsequent Bone Health In Vivo,” Osteoarthritis and Cartilage 22, S131 (2014).
6. J.X. Jiang, et al., “Collagen Peptides Improve Knee Osteoarthritis in Elderly Women,” Agro food Industry Hi Tech 25(2), 19–23 (2014).
7. S. Ichikawa, et al., “Hydroxyproline-Containing Dipeptides and Tripeptides Quantified at High Concentration in Human Blood After Oral Administration of Gelatine Hydrolysate,” International Journal of Food Sciences and Nutrition 61(1), 109 (2010).

Easy Baked Apples Two Ways

Use this baked apple dish as a seasonal weeknight side dish, then use any leftovers as a healthy warm autumnal dessert.

3 medium apples, peeled and diced
1/4 c Protein Essentials Hydrolyzed Collagen
Juice of 1 lemon
2 t cinnamon
tiny pinch of salt

Mix all the ingredients together, the cinnamon should coat each apple dice. Pour into a baking dish and bake for 15-20 minutes at 350. Easy, healthy side dish!

The next night, add this healthy oat topping to leftover baked apples. You can put the leftover apples into a smaller baking dish or individual ramekins.

1/2 c oats
1/4 c almond meal
2 T coconut sugar
2 T softened coconut butter
tiny pinch of salt

Add the topping ingredients to a small bowl. Use a pastry knife or two forks to combine the ingredients. Cover the apples with the oat mixture. Bake for 15-20 minutes at 350. You could even add ice-cream or whipped topping and a dusting of cinnamon or chocolate. Enjoy!


Overnight Oats with Chocolate Collagen

This recipe makes about 3 servings with 189 calories and 10 grams of protein per serving. Now that is a good way to start your day!

3/4 c oats
1 scoop Chocolate Protein Essentials
1 T  flaxseeds
1/2 T chia seeds
3/4 c almond milk
1 small banana, sliced

Put the oats in jar or bowl with a lid. Add 1 scoop Chocolate Protein Essentials, flaxseeds and chia seeds, stir. Add almond milk and sliced banana. Gently stir as to not smush up the bananas too much. Cover with lid and refrigerate overnight.

In the morning stir again. Heat up for 30-40 seconds if desired. If you like a little crunch with your oatmeal, add toppings! Toppings could include: more flaxseed, almond butter, diced apples, almond milk, granola, chopped nuts, pepitas, a dusting of Chocolate PE……..Enjoy!


How to Choose Protein? Thats Easy, Peptan Collagen is Backed By Science.

Protein Essentials products are all made using Peptan® collagen, a high-purity, natural bioactive product. Peptan® collagen peptides are type 1 collagen peptides. This means they are identical to the collagens found in human bones and skin. Peptan® is a high-purity, natural bioactive product, containing more than 97% protein.

Peptan collagen peptides are optimized for high bioavailability and activity, and their hydrolyzed form makes them easily digestible by humans. Peptan is a bioactive ingredient that has been specifically developed to deliver multiple health benefits and functional properties. In other words, by choosing Protein Essentials products with Peptan, you are getting more collagen bang for your buck!

Peptan contains 18 amino acids, the building blocks of our tissues and the primary component of proteins. Glycine, proline and hydroxyproline represent around 50% of Peptan’s total amino acid content; the glycine and proline concentration in Peptan is 10 to 20 times higher than in other proteins. As a result, Peptan offers nutria-functional properties that cannot be found in other protein sources; looking at you whey, hemp and pea protein.

Peptan collagen peptides were developed to improve health and as a result, deliver multiple health benefits. Peptan is continually involved in scientific studies, including in-vitro, in-vivo and clinical research to further substantiate Peptan’s health benefits.

The choice is clear – Protein Essentials products with Peptan deliver multiple health benefits backed by science! Protein Essentials offers a complete line of collagen supplements to meet your needs from Chocolate Collagen and InstaBroth to Perform 100.





Easy Chocolate Sandwich Cookie

Delicious Sandwich Cookie for one – heavy on the protein? Yes, please! (Approx 12g protein)

1 T mascarpone cheese
1/2 scoop PE Chocolate or Mocha
2 gluten free graham crackers

Mix the PE Chocolate or Mocha with room temperature mascarpone cheese until well combined. (You can do it with mascarpone straight out of the fridge – it will just take more elbow grease!) Spread the chocolate mascarpone combo between two gluten free graham crackers. Enjoy!



Easy Healthy Veggie Packed Stir-Fry

This super healthy dish is easy, delicious and low calorie. If you leave out the meatballs, it is the perfect Meatless Monday dish. You could even add mushrooms or tofu as a meat substitution. This recipe serves 4-5 people.

1 package Mann’s Power Blend (Shredded brussel sprouts, napa cabbage, kohlrabi,
broccoli, carrots & kale.)
1 Mann’s Nourish Bowl, Monterey Risotto Flavor (kale, kohlrabi, brown rice, butternut squash w roasted garlic sauce.)
1 T or 1 scoop Protein Essentials InstaBroth, Chicken Flavor
1/2 c warm water
1 Package Aidells Chicken Meatballs, Carmelized Onion Flavor
1 t olive oil
1 shallot, sliced
1 clove black garlic, smashed
salt & pepper

Bake Meatballs in oven at 375 for 8-10 minutes according to the package directions.
Meanwhile, in a large pan over medium heat, saute garlic and shallot in olive oil for a minute. Add the Mann’s Power Blend. Stir and cook. Add salt and pepper. Follow directions on Mann’s Nourish Bowl (open sauce packet & rice packet, combine with kale, microwave 3 min.) While the Nourish Bowl is in microwave, add InstaBroth powder to warm water. Stir until combined. Add to Superfood Blend on stove. Stir to combine. Add the Nourish Bowl contents to the Superfood Blend on stove. Stir. Finally, add the cooked meatballs to the vegetable blend in the pan on the stove.
If desired, serve over rice, quinoa, couscous or pasta. Enjoy!

Extra, super time saver: most of these ingredients are available at Target #multitasking!



InstaBroth Great Taste with Benefits!

InstaBroth is all the gelatin and collagen goodness of bone broth in an instant! InstaBroth isn’t just about great taste and convenience; check out the top 5 benefits of InstaBroth.

Anti-inflammatory: The glycine provided by the pasture raised collagen in InstaBroth may have some anti-inflammatory and antioxidant effects.

Weight Loss: InstaBroth is low in calories and high in protein; which can help you feel full. This is in part  due to its collagen and gelatin content, which can promote satiety.

Bone & Joint Health: Numerous studies have  shown that collagen and gelatin improve bone and joint health and reduce symptoms of osteoarthritis.

Sleep and Brain Function: Glycine taken before bed has been shown to improve sleep and brain function.

Gut Health: InstaBroth contains gelatin. Gelatin is hydrophilic (attracts water). Because of this, it coats and protects the mucosal lining of the digestive tract, helping to heal the gut lining.




Hydration Important During Cooler Spring Days

May 3, 2016 by Kathleen Sullivan


Dehydration can occur in virtually every physical activity scenario. It does not have to be hot outside. You can become dehydrated cycling, golfing, exercise walking or running on a cool spring day.

Dehydration occurs when the body loses more fluids through sweating than it takes in. The consequences of mild dehydration include muscle fatigue, loss of coordination and decreased energy or athletic performance.

Hydration is required before, during and after exercise. Athletes are advised to begin exercise well hydrated and replace fluids during exercise to promote adequate hydration. Additionally, rehydrate after exercise by drinking enough fluid to replace fluids lost during exercise.

Sports drinks provide hydration, but not all sports drinks are healthy. Perform 100 is the next generation of sports nutrition. Perform 100 is a performance and recovery supplement that provides hydration, while also protecting joints and tissues. Perform 100 improves performance and energy with 25g collagen protein and BCAAs. Take Perform 100 before, during and after workouts for maximum benefits and hydration.