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“3 Game Changing Eating Plans for Women with Arthritis and Chronic Pain”

With 6 types of arthritis I could have easily gone the route of the prescription pain killers/bone builders but luckily for me, I did my research. I read every book I could find on leading a healthy lifestyle with chronic illness. It took me years and hundreds of books to figure it all out. And now that I have, I’m so happy to share it with you! If I can save you the heart ache of being on prescription drugs for your arthritis, then every email and blog post will be worth it. 

Everything changed for me when I upped my wellness practices with these highly effective nutrition and eating principals I adopted through many books by authors such as nutritionists Kimberly Snyder and Natalia Rose; Dr. Joel Fuhrman; arthritis specialists Dr. Susan Blum and Dr. Eugene Zamperion; and endocrinologists Dr. Uzzi Reiss and Dr. Diana Schwartzbein as well as my own integrative doctors. I’ve been able to find my own path to wellness following their lead. I manage my symptoms with diet and exercise, just like cutting edge specialists are now saying to do. No prescription drugs, no OTC drugs, no NSAIDs.

Here are three things you can do to get your health back; keep your energy levels high and get the additional nutrition you need with chronic illness. 


Smoothies are wonderful too, but juicing has a much higher nutrient and enzyme count. Anyone who has chronic illness will benefit from homemade green juices. These are not to be confused with store bought green juice. Store bought juices have few if any real benefits. They don’t taste anywhere near as good as my homemade. And they’re up to three times the cost. My recipe is about $1.30 for a 20 ounce juice.

I use the Breville Compact Juice Fountain because it’s the easiest one to use and clean. It’s available through Amazon for $100. There are better juicers on the market that render a more nutrient dense product but I need to know the juicer I use is something I will take the time to use. If I don’t do it consistently it’s kind of a waste having it.

I make two juices at a time, immediately freeze half and immediately consume the other half.

A green juice is not the same as a green smoothie and they don’t last as long as a smoothie. The nutrients begin to diminish after about 15 minutes.

I’ve included the recipe on my website www.shireesegestrom.com . Scroll down to Morning Margarita. Don’t worry. There’s no alcohol!

Always drink your green juice in the morning, at least 30 minutes prior to your first meal of the day. You won’t believe the energy it gives you, or how delicious it is. The apple and lime cut right through any bitterness from the greens to make a delicious drink. We literally fight over them at my house.

I consider my green juice to be my breakfast but on days when I’m still hungry after drinking them I’ll have a big bowl of blueberries or strawberries and about 4 to 5 ounces of Cocoyo coconut yogurt with ½ to 1 teaspoon of real maple syrup. This is also incredibly delicious. I feel like I’m eating a wonderful Italian dessert for breakfast!

With these two nutrient dense meals you won’t get hungry till lunch.


Big raw lunch salads are another huge game changer for not only managing your arthritis and other chronic illnesses but also for improving your skin, reaching and maintaining your ideal weight, elevating your mood and your raising energy levels.

There are a few reasons for the big raw salad. First, by filling up on dark leafy greens and raw vegetables you have less room for other foods that have less nutrients; your food cravings lessen because you’re loaded up on foods filled with fiber and water; and eating dark leafy greens and raw vegetables are the highest ranking nutrients you can get, which also helps to keep food cravings at bay. They’re high in micronutrients and enzymes.


I talk about these basics in more detail in my free download Shiree’s FivePillars to Optimal Wellness .

Basically, you have a freshly juiced green juice in the morning; and fresh berries and coconut yogurt if you’re still hungry; a big raw lunch salad (recipes below); and an early 5:00ish dinner such as wild salmon and a vegetable; or a super grain like quinoa or millet and beans with a vegetable.

So that’s “fish and vegetables” or “starch and vegetables”. You don’t combine fish (or any meat for that matter) and starch. It’s very taxing to the digestive system because the two foods digest at different speeds causes unwanted fermentation and digestion jams. Know why beans cause so much gas? Yep, because they are both protein and starch!

So you want easy to digest foods and good food combinations so your body can focus its energy on regenerating your skin and bones, not on digesting big, ill combined meals. Make sense? And you’ll get plenty of high quality fat with cold pressed extra virgin olive oil, avocado oil or flax seed oil on your salads, about 2-3 tablespoons a day. But for cooking at high heat, use grapeseed oil or coconut oil. The latter two are both safe for cooking. 


These are some of my favorite salads. I like to prepare my salads to not quite fill a nine inch dinner plate. You can eat the whole salad for lunch; save half as a mid-afternoon snack; share it or have it for dinner.

Strawberry, Cilantro, Lime Salad

Romaine lettuce, use they heart leaves and save the outer tougher leaves for green juicing

Strawberries, sliced into small bite size pieces

Red bell pepper, chopped

Red onion, chopped

Avocado, sliced

Cilantro, chopped


Lime juice, about ¼ to ½ limes per 9 inch plate

Jalapeno, minced well. I like about ½ teaspoon, no seeds.

Raw honey, about 1 T.

Extra virgin olive oil, cold pressed (I like Napa Valley Natural’s Organic Extra Virgin 3 T.

Plenty of Himalayan salt

Summer Vegetable Ceviche

Fresh summer  white corn, cut from the cob

Summer tomatoes if you can get them, chopped or plum tomatoes

Cucumber, chopped with skins

Cannellini beans

Avocado, sliced

Red onion, chopped

Lime juice, about ¼ to ½ lime per 9 inch salad plate (same dressing as above)

Zest of one lime

Jalapeno, minced well. I like about ½ teaspoon

Raw honey, about 1 T.

Extra virgin olive oil, cold pressed (I like Napa Valley Natural’s Organic Extra Virgin 3 T.

Plenty of Himalayan salt

Greek Salad

Romaine (you can mix in a little spinach too if you like)

Kalamata olives, chopped, best quality

Red onion

Cucumber, chopped with skins

Tomatoes, chopped

100% Sheep’s and/or goat’s milk feta, high quality Feta without rennet or additives.

Dried basil, thyme and a bit of oregano


Lemon juice, I like ¼ of a small lemon

Red wine vinegar, ½ T.

Olive oil, 2 T.

Plenty of Himalayan salt


Kale Cesar

Don’t dismiss this salad because it’s kale! It’s a huge hit at parties. People, even men who aren’t typically salad people come up to me at parties and say is that kale! I didn’t know it was so good! Be sure to use lacinto aka dinosaur kale and be sure to remove the stems! They are very bitter.

Lacinto aka dino kale, stems removed. Scrunch leaves till they soften a bit

Raw pine nuts

High quality Pecorino (hard sheeps’ milk cheese) or Parmigiano Reggiano a raw cows’ milk parmesan (see paragraph about cows’ milk products)


Lemon juice, about ¼ to ½ lemon. I like this salad lemony.

Minced garlic, go easy, maybe half a small to medium clove.

Olive oil, 2 T.

Himalayan salt

Anchovy paste optional, say a little less than 1/8 t. Start small. Adjust to suit your taste buds.

Cow’s Milk Products Are Not Good For People (yes yogurt too)

Know how you turn a tiny baby calf into a big cow fast? The same way I gained ten pounds in three months: cow’s milk.

Homogenized cow’s milk, cheeses and yogurts are extremely acidifying and inflammatory. There is a ton of information online that seems to point to milk as being healthy, but please remember the dairy industry has a huge lobbying system that makes sure you see what they want you to see. I can personally attest to weight gain from cow’s milk when I drank 2 large iced coffees with milk every week and gained an extra 10 lbs. on my 5’5 inch, small boned frame.

For scientific facts on dairy, read The China Study by Dr. T. Colin Campbell. Yes, milk, cheese and yogurt is high in calcium but it’s not calcium that is assimilated by the human body. Further it also leaches calcium from your bones to address the acidity that accompanies milk consumption. the ,  I limit myself to goat and sheep’s milk cheese because they’re less cruel than the cow’s milk industry and they are way easier to digest. Raw dairy is easier to digest too. Ideal: raw goat’s milk cheese. Next ideal: homogenized goat’s milk cheese. Next ideal: raw cow’s milk cheese.. But again, moderation is the key Mama. Baby steps.

That’s it for today friend! I really hope you’ve enjoyed these free tips today, and If you would like to kick it up a notch, let’s design your arthritis friendly home together,  on a one-on-one virtual session with me Monday through Friday. I have numerous virtual services to meet most every budget, starting at just $279. I will meet you where you are! Via Skpe or Zoom.  Make up not required!

Live beautifully. Eat beautifully,