Lately I’ve been a little freaked out.
Because the joints in my hands and feet have been aching.
What’s more, some of the joints in my pinky toes—along with the sites where I had my tailor’s bunion surgery—are a bit swollen. It’s gotten so bad, in fact, that I’ve had to temporarily give up my beloved morning coffee walks, and swim laps instead. (Thank goodness for swimming!)
Now, none of these are first-time problems. And it’s no surprise that they’re rearing their ugly heads after what’s been a pretty rough spring.
However, my late grandmother was diagnosed with rheumatoid arthritis (RA) in her 50s. I also learned through 23andMe genetic testing that I have a gene variation that puts me at increased risk of both celiac disease and RA.
Yikes.
So every time these issues pop up, I start to fret. Especially now, though, since I have my dietetic internship starting in August! Because by all accounts, it’s very intense—particularly the 10-week hospital rotation right out of the gate.
Now, the appropriate, mature response to all of this would be to get organized, start prepping for my internship, and schedule an appointment with a rheumatologist. To be fair, I’m working on all three.
However, I also went through a weeks-long bout of “medicating” with food.
Whoops.
Emotional eating strikes again
Perhaps you’re familiar with the emotional eating drill? You know, life stress happens and instead of meditating or journaling or calling a friend, you buy a pint of sugared-up almond milk ice cream or some baked goods and mow through them?
Yeah, that.
Luckily, after a few weeks of intermittently eating trash while numbing out in front of the TV at night (along with stress-eating generally), I caught myself.
Let’s hear it for little victories!
Overkill doesn’t work
As they say, though, the pendulum swings both way before it finds its balance point. So after my extended jaunt down junk food lane, this past Monday night, distraught by my aching hands and feet, I vowed to start eating clean and eliminate ALL THE THINGS that were dragging my health down.
ALL AT ONCE.
Yes, I vowed that—the very next day—I was going to wake up early, work out, slash my caffeine in half, and give up junk food cold turkey. No matter that I was also having cavities drilled at 8 am; my health was worth it.
Now, reasonable person that you are, I’m sure you can see this train is just about to fly off the rails. But in my mind, the plan truly seemed like a good idea.
So this past Tuesday, I woke up early (check), worked out (check), suffered through tooth drilling on a fraction of my normal coffee (!)(check), and had a junk-free lunch of no-chewing-needed split pea soup and applesauce (check).
By 12:30 pm I was nauseous, exhausted, and miserable with an absurdly bad caffeine headache.
I tried to soldier through some work, but even with Advil on board, I couldn’t take it anymore. I ate some trail mix, laid down in a dark room, and chided myself for my not-so-brilliant plan.
Getting healthy the gentle, happy way
The thing is, I know better. Being good to myself doesn’t mean dietary whiplash and self-recrimination. How on earth could that be healing?
Being good to myself is about finding positive ways to help my body recover from stress and become resilient. In my case, that meant kicking the mindless TV habit, which was facilitating my junk food benders. (I haven’t been watching TV the right way, needless to say.) Instead, I used that time to finally plant the rest of my garden, start organizing my office, and catch up on the phone with friends.
What’s more, I decided to keep most of my caffeine, thankyouverymuch, but I’ve been replacing junk food with delicious anti-inflammatory green juice. (Because I am that hipster-trendy.)
Okay, not trendy. đ But I’ll tell you this—I’ve always loved green juice. It feels like a treat, probably because making it takes a little effort. (And a lot of produce!) But boy is it worth it—not only is it tasty, it’s good for me!
Now if only the same could be said for almond milk ice cream…
Anyhow, this anti-inflammatory green juice recipe has been my go-to green juice for years. It’s adapted from Dr. Oz’s energizing green juice, and sipping it makes me feel fresh and clean, like stepping into a cool shower after doing yard work on a blazing-hot summer afternoon.
In fact, since my juicer’s been exiled in the basement for months, I’d almost forgotten how good this juice is. The mix of cucumber and sweet apple with grassy, lemony overtones tastes like sunshine in a glass. Plus, since it uses a lot of cucumber, sipping it on the porch in the evening reminds me of lounging around at a fancy spa.
Anti-inflammatory goodness
What makes this green juice anti inflammatory? So glad you asked; I love nerding out!
- Cucumbers contain curcubitacins, substances that can block inflammatory pathways.1
- Apples are rich in quercetin, an anti-inflammatory flavonoid that can actually help heal the lining of the intestine. That’s key, because intestinal permeability (“leaky gut”) is linked to some arthritis issues.2
- Spinach may help reduce inflammatory markers in the blood.3
- Lemon with peel contains anti-inflammatory limonene, so using unpeeled lemon in this recipe bumps up the inflammation-fighting power.
(Speaking of the anti-inflammatory power of lemon peel, I have a fantastic giveaway coming up for you: a Microplane prize pack! It includes a lemon zester so easy and comfortable to use you’ll want to add anti-inflammatory lemon to everything. Mark your calendars; the giveaway opens on Monday, June 27th, at 6PM EDT!)
Anti-inflammatory green juice recipe
So, if you’ve been feeling tired, achy, or off your game lately, go ahead and make a glass of anti-inflammatory green juice. I’m willing to bet you’ll feel better after your first sip. đ
In fact, since I started easing back into healthy habits, my achiness is about â better in just 1 week. While the shift wasn’t instantaneous (am I the only one who expects 1 day of healthy eating to erase weeks off the wagon? đ ), I just have to think of my friend Maria’s lovely blog, Plant-Based Slow Motion Miracle, to remember to be gentle and give myself time.
Because returning to health isn’t a quick fix. Rather, it’s about giving the body time to repair and rejuvenate, one healthy habit—and glass of green juice—at a time.
- 2 cups fresh spinach, lightly packed (3 oz)
- 2 large cucumbers (1Âź lbs, peeled if not organic)
- 1 tsp fresh gingerroot (about ½ inch)
- ½ bunch flat-leaf parsley (2 oz)
- 2 large apples, cored (1 lb)
- ½ lemon, with peel (see notes)
- liquid stevia (optional, to taste)
- Wash and roughly chop all produce. Run through your juicer, alternating greens with juicy fruits and veggies.
- Add a few drops of liquid stevia, if desired.
- Serve immediately for maximum nutrients, or chill for 1-2 hours for maximum refreshment.
-I use a Champion juicer. It's a workhorse, and its design (masticating) helps maximize nutrient retention. That said, the Omega juicer is by far the bestselling masticating juicer on Amazon.
-Since the pulp is discarded (or composted, for the overachievers đ ), I can't calculate nutrition facts for this recipe.
Pin it for later
Shared on Allergy Free Thursdays, Healthy Living Link Party, Plant-Based Potluck Party, Healthy Vegan Fridays, Gluten Free Fridays, and Real Food Fridays.
Your turn! Leave a comment and tell me:
- Do you worry about your health? How do you handle it?
- What’s your favorite way to destress?
- If you have a health condition, what foods make you feel better? Worse?
- Do you have a juicer? What kind? Would you buy it again?
Can’t wait to hear your thoughts!
Click here for references
2. Resnick C. Nutritional protocol for the treatment of intestinal permeability defects and related conditions. 2010;2(3). http://www.naturalmedicinejournal.com/journal/2010-03/nutritional-protocol-treatment-intestinal-permeability-defects-and-related
3. Paturel A. The ultimate arthritis diet. Arthritis Foundation website. http://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/the-arthritis-diet.php. Updated October 2015. Accessed June 9, 2016.
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I'm Lee, an RD thriving on a healthy plant based diet.
OH Lee! I am so honored that you think of me and my blog in a time of need! And I love this green juice. This may be a weird question but I am wondering, since I don’t own a juicer, if a smoothie version of this could be made by adding some water? I bet it could, though it might not have the same immediate effects as the juice. . .anyway, I am rooting for ya, I know you can do this. . .and once again your honesty and great sense of humor make this such an important post. I SO agree that the TV watching is a slippery slope when it comes to eating too much–and I don’t even have a TV–but even watching stuff on my computer, I have to be ware of having TOO MUCH of a good thing, watching and munching as if there were no tomorrow. . .I’m glad you remember your own excellent advice, too, and that you are kind to yourself through all this. You are going to do great at your internship! xoxo
Thanks Maria! Often when I get frustrated and want to take it out on food that’s no good for me, I think of how you have to be careful, too, and that it’s more than worth it to have a healthy, comfortable-to-live-in body. Your blog also helps me remember that recovering from anything takes time. (Patience…I’m working on it.) đ
I’m staying the course pretty well, though, and reaping the benefits when it comes to my feet. Again, they’re not 100% yet, but better! Also, I think I’ve found an integrative physician who can help me get to the bottom of pretty much all the things, AND she supports lifestyle changes over drugs whenever possible. (Crazy, right??) đ
And I’ve actually been meaning to try this as a smoothie, because I know not everyone has a juicer. I’m not sure it would translate, since juicing tends to concentrate flavors, but I’ll try it soon and report back!
Any news on blender green drink. I use a blender seems right to have roughage. My co workers call it sluge.
Hi Jacki Jo, I’m bummed but not totally surprised this recipe didn’t work as a green smoothie. Have you tried my energizing kale-orange smoothie? It’s packed with anti-inflammatory greens and flax seed, and I know it works as a smoothie. đ
How many times should we have this? Once a week, everyday, etc.?
Thank you
Love this post! I am always in a back and forth with my autoimmune issues and my love of all food. I dabbled with a little gluten at a kid’s birthday party this weekend, and already feel the negative impact. I don’t know why I do it to myself! (Yes I do … cake.) I notice positive change when I lay off gluten and eggs, but also experience flares with beets, almonds, and spinach! So I started searching and feel, at least for me, that the oxalate content is playing a roll. I will make this with a low-ox green. Thanks for sharing.
“I donât know why I do it to myself! (Yes I do ⌠cake.)” I laughed out loud when I read that, and I totally hear you! I’ve definitely given into the siren song of cake, with pretty much the same result. (*Sigh*)
Sorry to hear that oxalates get you; what a bummer! I thought they might be causing me problems for awhile, but eliminating them didn’t seem to do much good, which was actually a relief to me. (Although nixing raw tomatoes helped–so sad, since tomato season is getting underway!)
Anyhow, you might try this juice with a milder cabbage-family green like bok choy or Shanghai cabbage? Let me know if you end up making it, and how it turns out with a different green!
Hi Lee,
What are your thoughts about seaweed? Does it have anti-inflammatory properties? What is the best way to prepare it? I find it mysterious so have almost never cooked with it, which seems crazy since it’s supposed to be healthy. I also don’t know if the harvest methods are environmentally friendly.
Hi Gwen, you know, I don’t know if seaweed is anti-inflammatory. I’ll have to research and do a post on it!
I do know seaweed is an excellent source of trace minerals such as iodine and imparts a salty, umami flavor to foods. I use kelp sprinkles on some savory dishes at the table to boost my iodine intake. (Not too much–it’s very rich in iodine!) I also frequently add a strip of dried dulse to my beans when I cook them to help reduce gas later. đ I also occasionally make my own sushi, which has a nori seaweed wrapper, of course. The seaweed I buy is typically organic, so I hope that means eco-friendly harvest methods.
Keep an eye out for a post on this down the road!
I hear you, just because we might “know better” doesn’t always make it easy. Sometimes it’s actually more stressful. I think it’s great you’re open an honest about not being perfect all the time.
My family suffers from RA too and although I have not gotten tested myself yet, I should soon because I know I probably have the RA markers. I hope you’re feeling better now. That juice looks fabulous and seems like a great way to fight inflammation.
Hi Mary Ellen, it really helped me to hear someone else say that sometimes knowing better actually is more stressful. Because while I love knowing I have the ability to take control of my health, when I choose to ignore that knowledge for whatever reason, it really is more stressful–but I hadn’t thought of it in those terms. I’m relieved to hear that someone else gets it! I’m sorry to hear that you’ve got RA in your family too, but there are so many ways to tackle it now that don’t involve heavy meds. Now if only I can remember that when things seem a little intense!
Thankfully, I am feeling better. Not 100%, but my feet were good enough to take a mile walk this morning without too much drama! (Well, I have a head cold, but that’s from hanging out with a friend’s very sweet–and very sick–toddler this weekend.) đ
HI Lee,
I think when are trying to make major changes in their diet they have to do it one step at a time. If they don’t they take the chance of failing and your body can reaction in a very negative way from withdrawal. Even when people are dieting if they try to be to strict with themselves then they the body tends to rebel and they end of failing and being more frustrating and eating more. Diet changes should be done slowly and carefully. I love your recipe for the anti-inflammatory – it sounds like it really should work. I would try it but I have to many food allergies to over come. I also have trouble with arthritis and it has gotten much worse in the last year but I don’t see how it could be coming from my diet. Anyway I loved your story and recipe. Thanks for sharing on Real Food Fridays. Pinned
Hi Marla, thank you for the sage advice! I tend to react even more strongly than most to withdrawal-type symptoms, so I should really heed your advice and give up on trying to be Superwoman. I just get overly motivated, shall we say. đ
Sorry to hear about your arthritis issues–have you tried LEAP/MRT testing at all? I did it a few years back, and while it was pricey (not covered by insurance đ ), it helped me identify some food sensitivities. Also, please let me know if you find anything that helps your arthritis–I’m always looking for new solutions and possibilities for future clients down the road. (Now I just have to get through the dietetic internship, deep breath!)
HI Lee,
No I have not tried Leap testing – actually I had never heard of it. I did check it out on the internet now though. I have tried many different allergies testing such as NAET, BioReasance testing, blood, different types of skin testing, and I a number others that I can’t remember the names of at this moment. I have found that no testing is completely accurate and that listening to your body is probably the best solution. Testing is good for a base line to follow in my eyes but your body tells you more than any testing ever will.
I would take it slow and easy and remember Super Woman is just not real anyway! – just a fictional figure.
My situation is very complicated because I have many sensitivities and allergies – environmental, food, seasonal , chemical and it is very difficult to know separate at times what is cases the symptoms. I can tell you this that if I try to eat anything acidic it causes me big problems with pain, Some is arthritic pain and some is from injuries, I also have fibromyglia (which is a hard one to figure out) My pain is from many different sources and haven’t found any magic bullet. The best thing so far that has helped to relieve pain has been medical marijuana – it just became legal in my state but is still hard to get since the programs and pharmacies are not set up yet. If it is legal in your state that would be my best suggestions. There is also CBD oil that is legal anywhere but there are many scamming companies that are promoting junk products.
I have just recently had a genetic test done that is fairly new and it showed that I do not have the genetic ability to detox properly which would explain why I have so many allergies. Too many toxins in my body that my body can’t rid itself of naturally. I have had some luck with taking Blue Green Algae tablets. I take quick a few supplements and they help to a certain extent, I have also had bad reactions to some supplements. I can tell you that for me any type of Soy is like poison to me. I really don’t think anyone should be eating it unless it is organic.
If I can be of any more help please let me know but remember we are all unique individuals physically, emotionally and mentally, What works for one person is poison for the other. My prayers are with you. Marla
Hi Marla, thank you for sharing! I agree that all testing is just a place to start. That said, I’ve found that eliminating the foods I tested “most sensitive” to with LEAP testing helps when I’m having symptoms. Interestingly, soy was one of those foods. So I eat it rarely, only in small amounts, and I try to stick to organic too.
Luckily (fingers crossed), I’m getting fairly good results right now with diet, swimming, and a little walking, along with some supplements and probiotics to help with the intestinal permeability (leaky gut) I developed after taking Cipro years ago. (Cipro was a nightmare for me, but that’s another story.) So no need to medicate at the moment, but I appreciate your advice. Also, I hope dispensaries are up and running near you soon; what’s the point of legalizing marijuana for medical purposes and then not having it available where it’s needed, right?
Anyhow, it sounds like you’ve got a lot going on; I’m sorry to hear it! But it also sounds like you’re addressing your issues from all possible angles. What detox testing did you do? I did ’23 and Me’ genetic testing, then plugged my results into NutraHacker and learned some really valuable info about my biochemistry. Is that what you did?
I also completely agree that something that’s healthy for one person can spell trouble for another. I’m going to keep that in mind as I start my dietetic internship in August (at 36!). Sending healthy thoughts and prayers your way; keep me posted on how things are going with you!
Hi Lee,
The genetic testing I did was done by my doctor with a blood sample.and was supposed to help him know how to treat me. There are many different genetic test and I don’t know what this one is called (I even checked my paperwork and I do not see any name for the test) It just shows nutritional information, and your bodies ability to perform function by your genes. The blood was sent to a special lab which it was over a year ago so I don’t even know what the name of the lab was.
I wouldn’t about your age – I think it’s wonderful that your getting a degree. I hope you have a great experience and learn a lot. Have a healthy, happy & blessed day!
Iâve had a lifetime of issues; my best friend has become AMPCOIL! Check it out!
helpme pls i have diabet
All at once definitely does not work for everyone and can certainly BACKFIRE! It has backfired for so many people I know and litterly by ends day they say TO HELL WITH THIS and go back to their unhealthy ways. By cutting ONE thing out at a time, or limiting it, you’re giving yourself at least an 80% success rate LOL!
SO TRUE—Yes to one thing at a time! And right now, that one thing doesn’t include coffee. đ Although I did cut back to a cup a day, which I’m pretty proud of. đ Thanks for stopping by!
“However, I also went through a weeks-long bout of âmedicatingâ with food.” Yup – I find myself there a little more often than I would like to.
And oh boy are we similar – I catch myself too and want to be SUPERWOMAN and just want to be perfect! Never works. I need to learn that slow & steady does it.
This sounds like a delicious way to help get back on track =) I have arthritis in my family too. My mom has it pretty bad, my sister was diagnosed with osteoarthritis in her early 30’s so I need to be careful. I try to incorporate anti-inflammatory foods into my life, but just to be on the safe side, I tracked down some vegan glucosamine supplements. I’ll try this juice too!
I know, the irony with the Superwoman thing is that I know better. I’ve even posted about falling into the exact same trap in the past, but apparently the lesson didn’t stick. Gah! (Repeats to self: Slow and steady wins the race…slow and steady wins the race…)
Sorry to hear you’ve got arthritis in your family too–we’ve got osteoarthritis all over the place, too. Speaking of which, what brand of glucosamine supplements do you take? I’m interested in giving them a try!
This sounds like a good way to promote healing when I get glutened. Thanks for sharing it with us at Allergy Free Thursdays!
Thanks Raia, hopefully you getting glutened is a rare occurrence. (Although I’m guessing anytime you eat out, at some level you’re rolling the dice—such a pain!)
I love that you called this “sunshine in a glass” and I love the entire vibe of this post & recipe! Thanks for sharing at the Healthy Living Link Party!
Blessings, Leigh
Thanks Leigh!
can i use zucks instead of cukes
You probably won’t get as much juice and it will be thicker. But feel free to give it a try—and if you do, let us know how it goes!
What probiotic do you take Lee? Thank you for posting this recipe. I canât wait to try it!
Hi Ann, currently when I absolutely have to take antibiotics (rare, thank goodness!) and some other times too, I take a probiotic containing Saccharomyces boulardii, as it may reduce the risk of a secondary C. diff infection. Florastor is a reputable brand, but I believe it contains trace amounts of dairy, if that’s a concern for you.
How many days and how many oz a day would you need to drink to see improvement?
Hi Elena, I can’t claim that you’ll heal a particular health condition from drinking green juice, but after just a day or two of drinking this, I feel like I have more energy! Of course, it’s important to take care of yourself in other ways, too. Great places to start are reducing or cutting out junk food, eating lots of veggies (and fruits, and whole grains, and beans, and nuts and seeds đ ), prioritizing sleep, chatting with a friend, meditating or praying, having a good laugh, and being as active as you can are all great places to start. Wishing you the best!
Good read, thanks for sharing!
I used this recipe for quite some time, thank you for sharing! But I’ve always wondered whether it’s possible to make this the night before and leave it in the fridge to drink the following morning. Will it still have benefits?
Hi Kay, yes, absolutely you can make it the night before! Since making green juice can be a bit of a hassle, when I do make it, I usually make enough for the next day as well. It keeps well in the fridge for 2-3 days. Antioxidant levels in the juice might decrease slightly in that amount of time, but should still be high.