Surviving the holidays; plus pumpkin pie with pumpkin flour crust

Make a pumpkin pie with ingredients you can eat

I’ve always enjoyed the holidays but found them stressful as I tried to create the perfect, magical holiday. Now that I have fibromyalgia, I approach the holidays from a new perspective. I’ve let go of the “have-to’s” and kept only the traditions and activities I really love.

I can’t blame this new philosophy all on fibromyalgia as I already was headed in the direction of simplifying the holidays. I call it my “keep it simple” (KISS) rule for the holidays and for life, in general. I recommend that everyone give himself/herself a “KISS” and start really enjoying the holidays.

K—Kick away guilt and expectations for a perfect holiday.

No one can do it all and have anything left over for himself/herself. This is especially true if you have a chronic illness like fibromyalgia. Individuals with fibro have so many additional things they have to do on a daily basis just to manage their symptoms. You want to stick with these things to prevent a flare-up which might occur with the stress of being a holiday overachiever.

Decide what things you really want to do and kick away the rest.

I---Invent or create new traditions.

Maybe it’s time to let go of the past and change your holiday traditions.  You don’t need to cook up a huge feast for Thanksgiving. Instead, keep your meal simple. Tell your guests you’ll prepare the turkey and they can bring the side dishes. Or instead, go on an outing on Thanksgiving and make that your holiday celebration.

Enjoy time with your furry friends

S—Spend time with family and friends.

Spend the holidays with people you truly enjoy. Family and friends who understand your situation will embrace this new way of celebrating with you. Leave the gripers behind.

S----Seize the moment.

Plan ahead so you can enjoy every moment and be more relaxed. Make a list of what’s important but give yourself permission to modify the list if you don’t feel well. Or better yet, enlist some help from other family or friends.

Remember if you stick to the “KISS” rule, you’ll be more likely to take care of you (which should be your first priority) and enjoy the holidays at a relaxed pace.

Pumpkin pie made with pumpkin flour from Anti-Grain

 I love baked goods as much as anyone but I must avoid grains for health reasons. I consider the new “flour” offerings from Anti-Grain to be a holiday gift to folks like me. Anti-Grain flours are made from apples, pumpkin, butternut squash and sweet potatoes which are far from the “grains” most of us think of.

Anti-Grain pumpkin flour is my personal favorite. A one-pound package costs $16.99. The flour is made from more than 90 percent pumpkin flesh plus pumpkin seeds for added protein and fiber. A one-quarter cup serving contains 102 calories which includes 20 grams of carbohydrates, 4 grams of fiber and 4 grams protein. You can purchase the pumpkin flour or other Anti-Grain flours at www.anti-grain.com or www.amazon.com.

I cooked up a delicious pumpkin pie using the Anti-Grain pumpkin flour. I tweaked the pumpkin pie recipe I found on the Anti-Grain website. You can find lots of other recipes on the website to use your Anti-Grain flours.

Pumpkin Flour Crust Pumpkin Pie

For a pie crust:

¾ cup pumpkin flour

1 cup almond flour
stevia or sweetener of choice

1 T. coconut oil or olive oil

¼ tsp. sea salt

¼ tsp. ginger

¼ tsp. cinnamon

1 large egg

For the filling:

1 can pumpkin puree (15 ounces)

½ cup milk beverage of choice
optional: 1/4-1/2 cup sunbutter or nutbutter of choice

3 large eggs plus 1 yolk

¼ tsp. salt

1 tsp. ginger

1 tsp. cinnamon

½ tsp. nutmeg

¼ tsp. cloves

¼ tsp. cardamom

½ cup sugar

Crust preparation:

Preheat oven to 325 degrees. Mix crust ingredients in a food processor. Press “dough” in an 8-9-inch pie pan or you can use an 8-inch square pan as I did.  Bake crust 10-15 minutes. Remove from the oven and allow cooling for 10 minutes. Place in the freezer for 20 minutes.

Filling preparation:

While the crust is in the freezer, prepare the filling. Mix the filling in a large bowl. Pour filling into the pie pan once the crust is cooled. Bake the pie at 350 degrees for 35 minutes. Turn off the oven, crack the oven door and allow the pie to cool.

Serve with your favorite pumpkin pie topping.

Article submitted to :
http://www.fibrobloggerdirectory.com/

Brain tune up with sleep; plus stuffed spaghetti squash

The sleep robbing trio

Fibromyalgia is sometimes described as a sleep disorder. Those of us with fibro often don’t get the sleep our bodies need which results in many of our symptoms. Lots of other people too are not getting adequate sleep and things get worse around the holidays. But why do we need sleep?

A rested body and mind probably helps keep you from forgetting something important like to take your thyroid medication first thing in the morning. Yes, that’s what I did the other morning. It was after a night of interrupted sleep from the three owls outside my bedroom having a conversation with each other and our malamute, Nika. It was cute for a few minutes but after awhile, I was beginning to wish I could muzzle them all.

I was so groggy when I finally got up that I couldn’t remember taking that all-important pill. I just stood there in the kitchen wondering what I was doing and hearing owl sounds reverberating in my brain.

I found out later in the day what fibro is like coupled with no thyroid medication being taken. I crashed. It wasn’t a pretty picture. I took my thyroid medication better late than not at all. Twenty-four hours later, I’m still having trouble feeling like myself again.

I guess that illustrates why we need sleep, especially the deepest sleep. During deepest sleep, which is non-REM sleep, hormones are released that stimulate repair and growth in your organs. Your brain also gets “flushed out” and repaired. Mine obviously wasn’t functioning after the owl episode.

Recent research has discovered that our brains flush out waste material during sleep. The study was done on mice that apparently have brains similar to ours. The study found that during sleep the spaces that allow fluid to pass between brain cells greatly increase in size.  These enlarged spaces allow cell waste material to be flushed out more efficiently. If we don’t get the right kind of sleep, this cell waste material builds up and doesn’t get flushed out.

My brain must be a toxic waste dump. I hope those owls decide to do their “hooting” someplace else for awhile so I can get some sleep. Actually, I think I’d better get some earplugs.

Scoop out seeds, salt and pepper, and drizzle with olive oil

Despite my thyroid and brain drain, I cooked up a delicious stuffed spaghetti squash recipe. I am planning on serving it as a side dish for Thanksgiving.

Here’s what you need for 2-4 servings:

1 large spaghetti squash

Salt and pepper

Olive oil

1 cup fresh spinach

1 celery stalk

½ cup farmers’ cheese

2 organic eggs

Optional: sprinkle of grated Gruyere cheese

Voila stuffed spaghetti squash

Here’s what you do:

Preheat your oven to 400 degrees. Prepare your spaghetti squash by splitting it lengthwise and scooping out the seeds. Sprinkle the squash halves with salt and pepper and drizzle with olive oil. Place the halves face down on a deep baking sheet. Pour in 1 cup of water. Bake the squash for 40 minutes or until fork tender.

Place the squash face down in about 1 cup of water

In the meantime, chop the celery and spinach. Measure your other ingredients. When the squash is done, allow it to cool enough for you to scoop out the flesh. Place the flesh and other filling ingredients in a large bowl. Stir to mix.

Mix the squash flesh and other ingredients

Refill the squash halves with the filling. Return them to the oven for about 20 minutes or until cooked through. Just before removing them from the oven, sprinkle on a smidge of grated cheese. Now you have a delicious side dish for any occasion.

Article submitted to:  http://www.fibrobloggerdirectory.com/
http://vegetarianmamma.com/gluten-free-fridays-169-share-your-gluten-free-recipes-here/

Restuff the squash shells

Cleaning up mold may help fibro; plus easy mock cinnamon rolls

Every fall I face my toughest allergy adversary: mold. This almost indestructible foe may be the hidden link behind fibromyalgia (FMS) and Chronic Fatigue Syndrome (CFS) as some studies suggest.

For the past five years or so, I’ve had a formidable weapon to deal with indoor mold. The WhiteWing Steamer Vapor Steam Cleaner has served me well in battling mold which can leave me, a severe mold sufferer, as weak as Superman with kryptonite.

Mold allergy can be a problem year-round unlike other allergies which tend to be a nuisance during the growing seasons. However, mold allergy gets worse during the fall and winter because it seems like the majority of wetter weather happens in those seasons. Mold thrives in damp, cooler climates.

The WhiteWing Steamer was a perfect gift for a year-round allergy sufferer like me. According to WhiteWing materials, the steamer …

·  Destroys germs, viruses, dust mites, mold and bacteria

·  Removes grease and dirt better than chemical cleaners

·  Removes soap and mildew from bathrooms, tiles and grout

·  Removes grease from kitchen floors, counters and appliances

·  Sanitizes and disinfects nurseries and pet areas

·  Cleans upholstery, drapes and bedding

·  Deodorizes all cleaned surfaces

·  Cleans windows and glass

·  Quickly cleans sealed hardwood floors and other flat floor surfaces

·  Dissolves and emulsifies calcium, grease and more.

 If I am persistent about using it, I always having a healthier winter with less sinus problems, fibro pain and other symptoms. The WhiteWing is supposed to kill mold but apparently, there is always more waiting to be reactivated by the right conditions. 

Two hairy, but loveable, culprits who help bring mold inside

Mold spores are persistent, opportunistic little creatures. Active mold produces microscopic spores in enor­mous quantities which are spread by air currents—meaning they are almost always there waiting for the right conditions to reproduce. Extreme cold, freez­ing and heat can deactivate spores but it does not kill them. They are resistant to desiccation (drying out). If temperatures go up after a cold spell, spores can reactivate and continue to grow.

All of this means you have your work cut out for you to keep these demonic little creatures at a level that you can tolerate for your allergies and related symptoms.

Some of the symptoms of mold allergy include:

•           Fatigue

•           Weakness

•           Aches

•           Muscle cramps

•           Unusual pain

•           Ice pick pain

•           Headache

•           Light sensitivity

•           Blurred vision

•           Sinus problems

•           Digestive problems

•           Joint pain

•           Morning stiffness

•           Memory problems

•           Focus/concentration problems

•           Mood swings

•           Increased urination

The conditions that mold loves have already arrived in my area. You can probably guess I have been busy steaming up a storm with my trusty WhiteWing.

As usual, I start with the bathrooms. They can be a breeding ground for mold because let’s face it, showers and such leave behind plenty of moisture. I do try to reduce the amount of moisture by towel drying the shower after each use. This works pretty well during the warmer months but once fall arrives, the mold thrives despite my efforts.

I steam clean the tile, the shower doors, the bathtubs, the floors, the counters, and anything and everything where moisture lands and mold can grow. The bathrooms look hospital clean after I get done steaming and it’s all done without harsh cleaners.

Each steaming session lasts about two hours before the WhiteWing needs a refill of distilled water. My next stop is the kitchen, a breeding ground for mold, grit, grime, bacteria and germs. I’m really into my cleaning rhythm at this point but I still like to spread the kitchen job over several days because there are so many areas to clean including counters, cabinets, shelves, sink, stovetop hood, stove exterior, tile splashboard and floors.

The White Wing allows me to kill a lot of mold with just steam but occasionally, I pull out a bottle of Simple Green all-purpose cleaner and spray an area before steaming it. The two make a formidable cleaning pair.

During the next session, I focus on cleaning the refrigerator and dishwasher.  I am always surprised by the mold which hides in the refrigerator door gaskets. After a few days of cleaning, I have defeated a lot of mold, dust mites, germs and bacteria. And to think, I do it all with steam and no harsh cleaners.

Mock cinnamon rolls/crepes

All this steam cleaning has helped me with my mold allergies and to get ready for holiday company. I'm still waiting for the outside mold to get stunned by freezing temps and snow. 

I’ve also been experimenting with holiday treats that I can make without starches or sugars. You’re probably wondering how it can be a treat without starches or sugars. It’s not easy and you also have to retrain your palate but you do what you have to do to feel as well as possible.

Crepe-like dough with yogurt cream cheese

I was pretty happy with my mock cinnamon rolls. They are built around a crepe-like dough. They are grain and sugar free but use eggs and yogurt. You can use whatever yogurt works for you but I make lactose-free yogurt from organic cow’s milk.

Here’s what you need for the “dough” or crepe:

2 organic eggs

¼ cup farmer’s cheese or sub almond flour for dairy-free

1 T. water

Pinch of sea salt

½ tsp. baking soda

½ tsp. apple cider vinegar

1 tsp. grassfed gelatin

1 T. olive oil

Here’s what you need for filling:

1 cup yogurt cream cheese
see here for directions http://catsinthekitchen.blogspot.com/2015/11/mold-allergy-may-be-hidden-cause-of.html;
 must be prepared 12 hours or more ahead.

Stevia or other sweetener, to taste

Cinnamon for dusting

Crepe with "cream cheese" and dusting of cinnamon

Here’s what you do:

Heat the oven to 400 degrees. Line a large cookie sheet with parchment paper and drizzle with olive oil. Mix the “dough/crepe” ingredients. Pour the dough on the baking sheet. Spread it out a bit although it will continue spreading during baking. Bake until firm and slightly crispy, about 10-12 minutes.

This how you roll it up

In the meantime, mix your filling. Once the crepe is slightly cooled, spread the filling all over one side. Dust with cinnamon. The amount depends on how much you love cinnamon.

Roll up the crepe lengthwise. Spread on top more yogurt cream cheese dusted with cinnamon. Cut into serving-size pieces and serve with additional "cream cheese" or yogurt or kefir.

Submitted to:  http://www.fibrobloggerdirectory.com/

Rolled up and ready to eat

Eat more protein; paleo burger recipe

Enjoy a good slup from a furry friend. You never know when life will hand you another challenge.

Trigger Point Performance cylinder, exercise band and ice pack help relieve pain

How do I deal with fibro pain without using drugs? Some of the things I use on a regular basis are pictured in the photo above. My ice packs are my closest "friends." I also use exercise bands to help strengthen and stretch, especially my upper body. To loosen up tight areas, sometimes I roll on the "torture" cyclinder (Trigger Point Performance Cylinder).

These things came in handy recently when the same furry friend who nuzzled me and slupped me as shown in photo above also did a number on me. He rammed into me going at top speed in pursuit of another furry pal. The result was an injured leg for me from which I am now recovering.

Kinesiotape, Thera Cane, Biofreeze, neck pad and TML tool

 Pictured above are some of my other favorites for regular pain as well extra pains caused by huskies. I use my heated neck pad every day as well as Thera Cane for neck, shoulder pain. Biofreeze is another favorite for pain relief. Kinesiotape comes in handy for taping up areas that are hurting and need extra support. The TML tool helps loosen up fibrotic areas.

Paleo  turkey burger helps ramp up your daily protein

 

"Health is like a battle against yourself---the tendency is to become more dependent and weaker as you age, but in fact, it is just the opposite. If you are able to walk up stairs, then do it. Appreciate your health."...Arigatou Gozaimashita, centenarian.

 

It's hard to accept but those of us with fibromyalgia are kind of prematurely aged when it comes to absorbing nutrients properly and a slowing down of metabolism. Older individuals often experience poor absorption of vitamins and minerals from their food. We can learn a few lessons from centenarians who have learned how to age well with no loss of energy or muscle mass. 

 Centenarians from countries throughout the world (Italy, Japan, Singapore and U.S.) who enjoyed vitality do one thing in common. They spread out protein intake throughout the day. They were not necessarily on the paleo diet but they ate mainly protein (including fish) and lots of fresh vegetables.  

They ate three meals a day on a regular schedule and included 25-30 grams of protein at each meal. A diet plan with a high amount of high quality protein per meal is recommended to stimulate muscle protein synthesis. Unfortunately, most Americans don't eat this way.  For example, a typical American breakfast of milk and cereal or pancakes and juice contains only 5-10 grams of protein.

It may seem challenging to consume that much protein but "most CFS/FMS patients find they do best with a high protein, low-carbohydrate diet," according to From Fatigued to Fantastic author, Jacob Teitelbaum. 

How can you incorporate more protein into your diet? Here are some high protein foods to guide you:

Greek Yogurt, 1 cup, 23 grams of protein
1 large egg, 6 grams
milk, 1 cup, 8 grams
steak, 23 grams, 3 oz.
ground beef, 18 grams, 3 oz.
chicken breast, 24 grams, 3 oz.
turkey breast, 24 grams, 3 oz.
tuna steak, 25 grams, 3 oz.
salmon steak, 23 grams, 3 oz.

 You also can try a paleo turkey burger.

Here's what you need:

1 ground turkey patty (3 oz.) 
shredded zucchini (1 cup)
other shredded veggies such as bok choy, carrot, radish, etc.
olive oil
1 cup mixed greens
1 oz. cheddar cheese
optional: egg
olive oil
sea salt, black pepper
paleo bun (see here for recipe and directions: http://catsinthekitchen.blogspot.com/2015/08/does-weather-affect-symptoms-plus-easy.html )

Here's what you do:

Cook up your turkey patty in a skillet in a drizzle of olive oil. Season as desired. (Tip: prepare the whole package and freeze extras for other meals.) Remove the turkey burgers from the skillet. Add a little more olive oil to the same pan. Saute your veggies seasoned with salt and pepper. Prepare your paleo bun according to directions given here: http://catsinthekitchen.blogspot.com/2015/08/does-weather-affect-symptoms-plus-easy.html
Fry or poach an egg to add to your burger.

Total protein count: approximately 30-35 grams

To assemble, plate up your burger on the bun, topped with sauted veggies, a bit of cheese and egg, if desired. Serve with mixed greens and a cultured dill pickle on the side.  

 http://www.fibrobloggerdirectory.com/
http://www.tessadomesticdiva.com/2015/09/9394.html 

Does weather affect symptoms? Plus easy paleo bread

High mountain lake in the Sawtooth Mountain Range

As far as I'm concerned, weather is a pain in the budinski. It's so unpredictable---either above or below normal. Only weather people get excited about setting records where weather is concerned. My fibro body does not appreciate record-setting weather.

What about you? How does weather affect your symptoms? From my perspective, weather seems to make my symptoms better or worse, depending on the weather. But I don't like extreme weather anyhow. I should just say "I don't do weather changes well."

Does weather affect fibromyalgia symptoms? No one seems to have definitive proof. In fact, some experts say "no" while fibro sufferers say "yes."Here's some information I found about weather and fibro.

How Does the Weather Affect Fibromyalgia Symptoms?

Many fibromyalgia patients claim that changes in the weather directly affect many of their symptoms. In fact, many fibromyalgia sufferers claim that their symptoms vary according to temperature changes, changes in air pressure, and changes in precipitation in their part of their world. Most fibromyalgia sufferers claim that they experience changes in:
 

• fatigue
• sleep patterns
• headaches
• muscle pain
• the number of symptom flare ups

Who is Affected by Weather Changes?
According to a study performed in 1981, a large percentage of fibromyalgia sufferers may actually be sensitive to changes in the weather. In this particular study, 90% of patients claimed that weather was one of the most important influences on their fibromyalgia symptoms. And fibromyalgia sufferers aren’t the only ones to experience weather-related symptoms. You may also find that the weather exacerbates your symptoms if you have:
 

• rheumatoid arthritis
• multiple sclerosis
• osteoarthritis

 
What Weather Factors Affect Fibromyalgia Sufferers?
There are five major weather factors that appear to affect fibromyalgia symptoms. These include:
 

• Temperature: Rapid changes in temperature can sometimes trigger a fibromyalgia flare or help to ease fibromyalgia pain. Cold weather tends to make fibromyalgia symptoms worse, while warmer weather tends to ease those troublesome symptoms.
• Barometric Pressure: Barometric pressure is a measurement of the weight that is exerted by the air all around us. On beautiful sunny days, barometric pressure tends to be quite high, but during a storm or similar weather front, barometric pressure drops suddenly. Fibromyalgia sufferers often find that these changes in barometric pressure can trigger muscle aches and pains.
• Humidity: Absolute humidity is a measurement of the amount of water vapor present in each unit of air. When absolute humidity is low, fibromyalgia sufferers often report headaches, stiffness, and flares in widespread pain.
• Precipitation: Precipitation is the term used to refer to any type of water that falls to the ground from the sky, including rain, sleet, snow, or hail. Precipitation is often accompanied by a change in barometric pressure, and therefore may exacerbate your symptoms of pain and fatigue.
• Wind: Whether it’s a light wind or a gale-force wind, wind generally causes a decrease in barometric pressure. This means that wind can trigger fatigue, headaches, and muscle aches in fibromyalgia sufferers.

We have had nothing but "making the fibro lady miserable" weather in my area this summer. I mean it sucks the energy and joy right out of me but I still press on. Wildfires created numerous red air quality alerts coupled with above normal heat in my area. I had to head to the mountains just to get away from the horrible air and heat. 

 Having some sherpas helps if you are hiking/backpacking. My husband and pups carry more than their share of our gear.

Here I am enjoying a gourmet salmon wrap for lunch.

Here's Misha, the husky, relaxing in the clear mountain air.

Now, what I'd really like on one of my hikes is a paleo bread tuna sandwich, like this one.

Next time, I go backpacking or hiking, I'm going to make one of these babies. My plan is to freeze it so it will be ready when I am along the hike.

This paleo bread sandwich was made with this recipe:
5 T. tahini
1 egg
1 tsp. vinegar
1/2 tsp. baking soda
pinch sea salt
Divide mixture into four discs on a baking sheet lined with parchment paper and drizzled with olive oil. Bake at 350 degrees for 10-15 minutes.

Divide two eggs and allow to come to room temperature

The above recipe makes a pretty sturdy "bread" that holds up well. However, it can be a bit hard to digest because of the tahini. That's why I also have tried  a different version that uses Greek yogurt instead of tahini.

Here's what you need:
2 grassfed eggs, separated and brought to room temperature
3 T. plain Greek yogurt or try other yogurt
1/2 tsp. baking soda
1 tsp. apple cider vinegar
pinch of sea salt

Beat the whites until peaks form

Mix together the yogurt, egg yolks, baking soda and salt

 Start by separating two eggs into two bowls---one with whites, the other yolks. Once the whites reach room temperature, beat them until peaks form. In a separate bowl, mix together the yolks, 3 T. plain Greek yogurt, 1/2 tsp. baking soda, 1 tsp. cider vinegar, sea salt.

 Heat the oven to 350 degrees. Line several baking sheets with parchment paper and drizzle with olive oil. Drop the mixture by spoonfuls as shown above.

 Bake until golden, about 12-15 minutes.

These are a good bread alternative. They will hold up well in a lunch box but probably not a pack.

 http://www.tessadomesticdiva.com/2015/09/allergy-free-wednesday-183.html

 http://www.fibrobloggerdirectory.com/

http://www.beingfibromom.com/chronic-friday-linkup-8/

Chewing your food properly may help with fibro; campers' brownies

My stomach is upset right now because I didn't chew my food properly this morning. It's bloated and gassy, rumbling, and I'm burping. I was in a hurry as many people are when eating. I swallowed big bites which means I won't get the nutrition from the healthy meal I prepared. Swallowing big bites means improper digestion and all the assorted unpleasant symptoms.

Eating too quickly is a big problem for many people but it is a HUGE problem for someone with fibromyalgia. Those of us with fibro don't have robust digestive systems to begin with. Our digestive tract has been damaged; we lack many digestive enzymes; we have many food intolerances; we suffer from bacterial overgrowths; and we have numerous nutritional deficiencies.

And then, here I go gobbling up my meal. Yes, it takes longer to eat a meal slowly but the benefits our enormous for one's health. Chewing slowly is the beginning of the digestive process. By breaking up food into smaller pieces, your food is more easily digested. That's right, we're not snakes. We can't swallow our food whole and then digest it.

Chewing releases saliva which contains digestive enzymes. The longer you chew, the more time these enzymes have to start breaking down your food. All of this makes digestion easier on your body and your body more able to absorb nutrients from the food.

I, of course, have promised many times not to violate the rule: "I will not eat my food quickly." But I've already confessed that I violate this rule when I am in a hurry and/or really hungry.

Every time I violate this rule I am undermining all my other efforts to control my fibro symptoms. Duh! I have a bacterial overgrowth (SIBO and candida). I suppress it by eating the right foods that are chewed properly, not by gulping down my food.

Are you like me? Then, this is what we need to do all the time.

• Take smaller bites of food.
• Chew slowly
• Chew until each bite of food has been liquified or lost all of its texture.
• Finish chewing and swallowing completely before taking another bite of food.
• Wait to drink fluids until you've swallowed your bite of food.
• Don't talk while eating.
• Don't eat with your mouth open as you swallow air.

What do you do if you are crunched for time?

• Eat just enough to alleviate your hunger.
• Save the rest to eat later as a snack.

Campers' brownie

Here's what I'm eating slowly---campers' brownie. You can make it in a skillet over your campfire or on your stove.

Ingredients you will need for one serving:

1 grassfed egg
2 T. flour of your choice (I chose cricket flour because other flours have more fermentation potential)
2 T.  farmers cheese or seed or nut butter of choice 
2 T. cocoa powder
stevia, to taste
pinch of sea salt
1/2 tsp. baking soda
1/2 tsp. apple cider vinegar
1/4 cup plain kefir, yogurt or dairy beverage of choice
optional: chocolate topping and dollops of your favorite seed or nut butter
1 T. coconut oil

Campers' brownie batter

Mix all your ingredients. Heat a skillet and coconut oil.

Cook over medium heat with lid in place.

Look for bubbles forming and batter pulling away from the sides to check for doneness.

Garnish with chocolate drizzle and/or spoonsful of your favorite seed or nut butter.

Serve as a brownie parfait layered with yogurt and more chocolate drizzle, if desired.

 http://www.tessadomesticdiva.com/2015/08/allergy-free-wednesday-180.html

http://www.fibrobloggerdirectory.com/ 

 http://www.beingfibromom.com/chronic-friday-linkup-6/

Reconditioning critical to getting well; paleo crepes with cheesecake filling

My hiking/walking buddies--Misha and Nika

I love walking with my walking buddies, Misha (the husky, foreground) and Nika (the malamute, in rear). We walk every day for about 4-5 miles. But it wasn't always so that I loved walking with my fur kids.

Three years ago, it was a struggle to walk because of the pain and fatigue of fibromyalgia. I could barely walk to the mailbox and back. Our mailbox is about 1/4 mile round trip from our house. I had to let other family members take over the responsibility of walking the fur kids.

 Then, my husband made a fenced-in walking area for me and the fur kids. Yes, we are lucky to live on a small farm so this was possible. We dubbed this fenced-in area, the play area. The dogs could dig and wander around while I walked as best as possible. Sometimes, I had to sit and rest and watch them play but it worked.

During this time, I followed the SHINE protocol outlined by Dr. Teitelbaum in From Fatigued to Fantastic,  followed several healing diets and started an exercise program, which was a blend of yoga, pilates and Tai Chi. Over time, I found walking was easier and I recovered more quickly.

I purchased a pedometer (actually a Fitbit) and pretty soon I was challenging myself to go farther and farther each day with my furry hiking buddies. The Fitbit was motivating to me because I could see how far I progressed each week, month and so on. Having walking buddies counting on me each day also was motivating.

The gang ready to go walking on a cold evening

Juicing, supplemental vitamins, and healing my stomach with kefir, homemade yogurt and cultured veggies (part of my healing protocol) also played an important role in getting me out there with enough energy to walk daily. The exercise plus healing protocol were important in getting my weight back to normal. I didn't let anyone take many pictures of me when I was really sick.

Why did I push myself to exercise even when my symptoms were flaring? I know reconditioning is a critical as you are getting well from fibromyalgia. It's important though to go at a reasonable pace for how you are feeling. As I mentioned before, I walked with my dogs in an enclosed area where I could stop and rest as needed. A dog park might provide a similar environment.

Here are some other things that helped me:

• Start slowly. Maybe go five minutes or halfway down the block and back at first. Increase by one minute every day.
• Have a buddy---either a furry one or a human one who can either walk with you or support what you are doing. 
• Consider a meet up with someone else or a group at least once a week as you progress. I walk several times a week with a fellow fur parent.
• Keep increasing your distance but never beyond a point where you feel good the next day. Eventually (and I mean over a long period of time), get to one hour a day or 10,000 steps.
• Get a pedometer or something similar to keep track of your progress.
•  Get your exercise outside if possible because you will benefit from the Vitamin D.

Please share your stories of success with us. 

Shortcake crepes

I always stick with my healing diet which is kind of a modified paleo, specific carbohydrate diet (SCD). I recently made some protein-rich crepes with a yogurt filling. They can be served as a dessert or snack or breakfast.

Here's what you need (for three medium crepes):

2 grassfed eggs
1 T. farmers' cheese or sub 1 T. almond flour (I used the farmers' cheese because I found my tummy isn't really ready for almond flour yet.)
1/2 tsp. baking soda
2 T. water
1/4 tsp. vanilla powder or extract
pinch of sea salt
1/4 tsp. grassfed gelatin
For the filling: your choice but I used homemade SCD yogurt mixed with stevia, vanilla and a few strawberries

Here's what you do:

Blend all your ingredients (except for gelatin) in a medium bowl. Sprinkle the gelatin on the top of the mixture and allow it to absorb before cooking the crepes.

Cook your crepes in a heavy skillet. Melt coconut oil in the pan and add 1/3 of the mixture. Cook about 2-3 minutes per side.

An easier cooking method is to line a baking sheet with parchment paper and spritz with olive oil. Heat your oven to 400 degrees. Divide the mixture into three pancakes on the baking sheet. Bake for 10 minutes or until done.

 Fill the crepes with your favorite filling (even a veggie filling will work).

 You can modify this basic recipe to make many different versions. Here's my chocolate version. I'll share the recipe next time.

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