Food for Knee Pain??

Happy Friday everyone!! Last night and Tuesday night, I had another great PB Fingers recipe for dinner: Sausage-Stuffed Acorn Squash!

I didn’t have sausage, so I used ground turkey instead. Started off by browning by ground turkey:

Then I added in mushrooms, onions, and some kale along with a little olive oil and chopped garlic.

While that was going, I used the microwave method to cook my acorn squash. I usually cook it in the oven, so I was a bit skeptical. It took mine a lot longer than the 5 minutes that Julie suggested, but it turned out well! I microwaved it for 4 minutes whole, and then flipped it over and did another 4. When I cut it open, I saw it needed a little more time, so I put it back in for another 3 minutes.

I put it all in the fridge (I did this all Tuesday morning when I had some time) and then when it was dinner time I added some cheese to the top and baked it for 8 minutes, per Julie’s instructions. However, since mine had been in the fridge for so long, I ended up just sticking it in the microwave for about 3 minutes… Haha you’ve got to adapt! It was delicious! Perfect for a Fall evening.

Not the best photo – but it was really good!

This morning was the first morning all week that I didn’t have to be up and exercising right away. I decided to make myself some pumpkin oats!

In the mix: 1/3 cup oats, 2/3 cup water (I was out of milk…), 1/3 cup pumpkin (added in at the last min on the stove), cinnamon, and then topped off with some raisins, walnuts and a bit of PB! Perfect for a chilly morning!

I didn’t workout right away because I had an 11 o’clock session with my new trainer! My old trainer left a couple weeks ago, so I started training with a new one today. I’ve always trained with guys so I was interested to see how it would go with a female trainer. I actually really enjoyed working out with her because she also ran and had a lot of great advice for weights that helped with running.

Honestly, I had seen her around the gym and was a little intimidated to workout with her. I thought to myself why and realized that I tend to be intimidated by athletic girls because back when I was younger I was… haha, not so athletic. When playing sports, the girls who were actually good weren’t so kind to me. But she really surprised me! Remember, don’t judge a book by it’s cover! I also find it a little funny because I forget that when people see me now, they probably wouldn’t believe that I was the awkward chubby girl growing up! Ok, well the awkward part still stands.

When I got back, it was time for a protein smoothie, and today I tried out a new recipe: my Super Green Protein Smoothie!

1/2 cup milk
1 frozen banana
huge handfuls of spinach and kale!
1 scoop vanilla protein powder
1 packet truvia
1/4 tsp coconut extract (I could really taste it! delicious!)
1 tbsp Chia Seeds

I was going through some old articles that I had saved to read a couple weeks ago, and I came across one that I thought might be helpful to all of you runners out there! I used to have a lot of knee pain, and still have a little, so I was intrigued when I saw that there are certain foods you can eat to help reduce knee pain. had an article called “What To Eat to Beat Knee Pain” (creative title, I know) written by Jan Sheehan, a Denver based freelance writer and editor specializing in health, fitness, nutrition and wellness.

So what foods did she suggest?

Fish: because of their omega-3 fatty acids, fish are a natural inflammatory, which will help calm knee soreness.
Orange Juice: orange juice is such a good source of vitamin C, which guards against knee osteoarthritis (other good sources of vitamin C: green peppers (!! had no idea!), grapefruit, and strawberries).
Spinach: researchers found that getting high amounts of the antioxidants in spinach can help relieve the knee pain caused by osteoarthritis.
Onions: onions are a good source of quercetin, which also has strong anti-inflammatory properties (other good sources of quercetin: apples, red grapes and tea).
Curry: tumeric, a spice used in curry, contains curcumin which is also a powerful anti-inflammatory
Ginger: again, a good anti-inflammatory. also good for relieving an upset stomach! Or just eating plain… Yes, I’m odd, I bought pickled ginger like they have at sushi restaurants at World Market…
Avoid Refined Carbohydrates: we all know to avoid them because they are mostly sugar and empty calories, but research has found diets high in refined carbs can increase inflammation

One of my goals is to eat more fish! Especially salmon since omega-3s are so good for you in so many ways! I should put that on the lunch or dinner list soon…

5 thoughts on “Food for Knee Pain??

  1. Pingback: Pre Race Jitters | Peace Love & Oats Pre Race Jitters |

  2. Luz

    Hello, what type of blender did you use for your smoothie? It came out so nice and smooth! looks delicious. Also what type of protein powder do you use? I found that most are pretty grainy when I drink them.

    1. Katie Post author

      I use either a vitamix blender or a Magic Bullet and my protein powder is Sunwarrior Vanilla

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