Limit starch for fibro diet; kefir iced coffee

 

Bailey, the cat, enjoys a new lounging spot---an old car seat

Do you experience stomach distress after consuming starchy foods, such as grains or potatoes? You may have starch intolerance which is the body’s inability to completely process carbohydrates (sugars and starches) due to inadequate or absent enzymes needed for their digestion.

Fibro sufferers usually have insufficient enzyme production because of damaged digestive systems due to bowel infections, including candida and small intestinal bacterial overgrowth (SIBO). Starch intolerance goes hand in hand with these problems.

You may be familiar with lactose intolerance. It is the inability to break down lactose in milk products because the enzyme lactase is lacking.  Starch intolerance is the same and produces similar symptoms including gas, cramps, bloating and diarrhea and/or constipation.


Sixty percent of fibromyalgia sufferers have Irritable Bowel Syndrome (IBS) and 70 percent have symptoms of IBS. These IBS-symptoms are usually triggered by bowel infections, such as an overgrowth of candida or small intestinal bacterial overgrowth (SIBO). Both of these conditons result in an overgrowth of bad bacteria in the gut. Studies show that SIBO occurs in 90 to 100 percent of fibromyalgia patients.

Ingredients for kefir iced coffe

Carbohydrates (sugar and starches) are our body’s primary source of energy. There are three types of carbohydrates: monosaccharides (single sugars), disaccharides (made up of two sugar units) and polysaccharides (made up of complex multiple sugar units). The more complex carbohydrates require specific enzymes to break them down for digestion while simple sugars (monosaccharides) are absorbed directly from the intestine into your blood.

There are two types of starches including amylose (a polysaccharide) and amylopectin (a more complex polysaccharide). Most starchy vegetables (including corn, wheat, oats, barley, many varieties of rice and potatoes) contains 20 -30 percent amylase and 70-80 percent amylopectin. Legumes and some potatoes contain higher percentages (up to 65 percent or more) of amylase. 

Lack of the required enzymes to break down these starches will leave them in the digestive system to cause symptoms of food intolerance. The severity of the symptoms depends on the extent of the enzyme deficiency, and range from a feeling of mild bloating to severe diarrhea. 

Undigested sugars remain in the intestine, which is then fermented by the bacteria normally present in the large intestine. These bacteria produce gas, cramping, bloating, a "gurgly" feeling in the abdomen and flatulence. The distress normally begins about 30 minutes to two hours after eating or drinking foods containing the offending sugar, such as lactose in the case of lactose intolerance. Food intolerance can be confused with food allergies, since the symptoms of nausea, cramps, bloating, and diarrhea are similar.

There is no cure for carbohydrate intolerance. However, one may follow a healing diet where the offending starches and/or sugars are avoided. The Specific Carbohydrate Diet was one of the first eating plans to address carbohydrate intolerance.

 High quality digestive enzymes also may be purchased. They may help with the break down of starches and sugars, and reduce symptoms when used in conjunction with a healing diet.

Mocha iced kefir coffee

We seem to be programmed to want something starchy/sugary so what do you do to curb your craving? I reach for kefir iced coffee. Either plain or mocha does the trick to curb my carb craving.

Plain iced kefir coffee

It's so easy and quick to make and no lactose, if you choose the lactose-free kefir or alternative dairy beverage of your choice.

 Here's the basic recipe:

• Use extra brewed coffee to make iced coffee cubes. Simply freeze the coffee in an ice cube tray. 
• When ready to make your iced coffee, pour about 1 cup of plain kefir over the coffee cubes, added to a glass. Sweetened with desired sweetener.
• For mocha kefir iced coffee, you will need an add-in of 1 T. cocoa powder. 
• Here's a trick for getting the cocoa to dissolve. Pour about 1/8 cup of heated water into your glass before adding other ingredients. Stir in the cocoa powder. Then, add in the coffee cubes and kefir.
• Now, sit back and enjoy!
  
  
  

http://www.tessadomesticdiva.com/2015/07/allergy-free-wednesday-178.html
 http://www.beingfibromom.com/chronic-friday-linkup-4/

http://www.fibrobloggerdirectory.com/

Healthy pumpkin spice coffee

One-armed Sheree with cast hidden under giant jacket borrowed from hubby

 If you've been wondering where I've been the past few weeks, I wasn't taking a relaxing trip to a tropical island. The only flying I did was off my bike when I hit a patch of ice. Now, I am recovering from a broken wrist and surgery to repair it. Yes, that's me in the photo above, all glamorous with my one-armed look and my mountain-woman attire.

Pumpkin spice coffee

One-armed or not, I can still prepare a good cup of coffee, thanks to a Keurig. Right after my accident, I was in need of some serious comforting pumpkin spice coffee. Yes, I think I mentioned in a previous post that I too am addicted to all things pumpkin spice.

 This beverage is so easy to make even a one-armed lady can prepare it. First, gather your ingredients.

• 1/2 cup pumpkin puree
• 2 cups milk beverage of choice
• 4 cups strong coffee
• 1 tsp. vanilla
• 1-2 tsp. cinnamon
• 1 tsp. pumpkin pie spice
• stevia or other sweetener of choice

Pumpkin spice coffee in crockpot

 Put all ingredients in a crockpot. Stir to mix. Turn on your crockpot and walk away. Pretty soon, your house will be filled with a wonderful pumpkin spice coffee aroma. Allow, the mixture to heat and meld for about one hour.

Store extra coffee in fridge for days of delicious pumpkin spice coffee

 Pour a nice cup for yourself, share with others or store extra in a container so you can enjoy pumpkin spice coffee for days.

This brew was so warm and comforting in the early days of my injury. But I could enjoy it just about anytime.

Where's my cup of joe?

Wow, now I can even use a keyboard again, albeit it's more laborious than my pre-injury days.But my doc says keyboarding will help stretch out the ligaments in my fingers and hands. I'm also doing lots of other hands and finger stretches, good for anybody. I'll post some pictures and stretches next time.

 http://wholenewmom.com/traditional-tuesday/homemade-toffee-chocolate-clusters-pumpkin-marshmallows/

Scrutinize carbs for fermentation potential; have a gelatin chai tea latte with no carbs

Chai tea latte with gelatin, no carbs

My IBS symptoms have lasted for years, eventually morphing into leaky gut, bacteria and candida overgrowth, food intolerances and fibromyalgia. Carbs have always seemed to be the enemy. The Paleo Autoimmune Protocol, a restrictive elimination diet for autoimmune sufferers, helped me identify that "yes, carbs were/are my problem" because I lack many of the enzymes necessary for their digestion.

Now, I believe I have found something that actually helps reduce my symptoms. It's called the "fermentation potential" of carbohydrates. The molecular bonds in carbohydrates are quite complex and depending on how complex may cause them to be absorbed or poorly absorbed. Those malabsorbed carbohydrates may result in fermentation and bacterial overgrowth.

What I am calling the "fermentation potential" diet is based on the book, Fast Tract Digestion IBS: Science-based Diet to Treat and Prevent IBS and SIBO without Drugs or Antibiotics by Norman Robillard.
http://www.amazon.com/Fast-Tract-Digestion-IBS-Science-based-ebook/dp/B00CBP2S1Q

 The diet builds on the science behind the Specific Carbohydrate Diet (SCD), FODMAPs, Paleo and GAPS eating plans. Many of the foods, allowed on these diets, are too high in fermentation potential (FP) for individuals like me with SIBO and candida. FP is based on glycemic index, net carbohydrates (total carbs minus fiber), sugar alcohols, dietary fiber and types of sugars.

The book includes FP tables which list foods, serving sizes, glycemic index and FP. You select foods to eat based on a low fermentation potential. The goal is to have a total low FP for the day of beween 20 and 30. A low FP for a single meal would be 0-7.

Yes, getting the FP that low can be challenging. It requires a food scale to weigh carbs to get the correct amount to prevent going too high on total FP. I have been trying to stay between 20-25 total FP to get my symptoms under control.

Here are some examples of vegetables with low FP:

bok choy, 2.8 ounces, FP 1
zucchini, 2.8 ounces, FP 2
leafy lettuce, 2.8 ounces FP 2
celery, 2.8 ounces, FP 2
spinach, 2.8 ounces, FP 3
cauliflower, 2.8 ounces FP 3
chard, 2.8 ounces, FP 3

Many of the foods I had been relying on (e.g. winter squash, carrots, coconut flakes, coconut flour, coconut butter, kale, avocado) are too high in FP. Along with focusing on FP, I also am working on trying to elevate my stomach acid through the use of HCL-pepsin supplements, apple cider vinegar and lemon juice in my water.

How about a little urban mushing after we rest?

My greatest challenge is finding enough to eat that is not high in fat as I have no gallbladder. Lately, I have been enjoying quite a few Gelatin Chai Tea Lattes, with no carbs. I am finding Great Lakes Gelatin from grassfed cows to be a superfood.

Here are some the benefits of eating/drinking gelatin:
- Supports skin, hair and nail growth
- Good for joints and can help joint recovery
- Can help tighten loose skin (like the kind you get after having four babies in five years…)
- Can improve digestion since it naturally binds to water and helps food move more easily though the digestive track
- Rumored to help improve cellulite
- Great source of dietary collagen (side note: collagen is too large to be absorbed by the skin, so those skin creams are pretty useless… get it internally and use coconut oil for lotion!)
- Source of protein (though not a spectacular one) but its specific amino acids can help build muscle.”

Here's what you need for a Gelatin Chai Tea Latte:

12 ounces of brewed, hot red or green chai tea
2 T. Great Lakes gelatin
1-2 tsp. cinnamon
dash of nutmeg and cloves
sweetener of choice

Here's what you do:

Pop all your ingredients in a Vitamix or other heavy-duty and heat resistant blender. Blend until your tea latte forms lots of foam. Serve immediately. Extra bonus: if you don't feel like drinking it all, cool your beverage in the fridge and it will form gelatin.

Recipe submitted to:

http://www.phoenixhelix.com/2014/02/26/paleo-aip-recipe-roundtable-16/

 http://wholenewmom.com/traditional-tuesday/keep-gray-hair-crockpot-chicken-curry-mango-fruit-leather-lemon-berry-muffins-gf-v/