Pain-Free Cooking Pack

Guide, Recipe Book, and Checklist for Better Cooking with Arthritis

Practical Guide: Tips for Cooking with Less Pain

1. Organization and ergonomics 🍱 

• Organize your kitchen: place frequently used utensils and food at arm's height.
• Work area: use a high chair or stool to prepare food while seated.
• Non-slip surfaces: place mats or damp cloths under cutting boards to prevent them from moving.

2. Life-facilitating utensils 🍴

• Ergonomic and lightweight knives
• Automatic jar and bottle openers
• Easy-grip peelers and crank graters
• Lightweight pans and pots with large handles
• Multipurpose kitchen scissors

3. Techniques and tricks to reduce pain 🧤

• Cut into large pieces or buy pre-cut vegetables
• Use appliances: food processor, blender, kitchen robot
• Take frequent breaks
• Prepare large portions and freeze for several days
• Ask for help with specific tasks

3.4. Recommended postures and movements 🧘

• Avoid repetitive and forced movements
• Keep your back straight and feet flat on the floor
• Do small hand and wrist stretches before and after cooking

María José Donoso Illescas, founder of Ergocook
Because pain-free cooking is possible