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

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/

Get busy healing your stomach; chocolate modified paleo pancakes

  






.
 I've really been feeling like Eeyore from Winnie the Pooh with this black cloud hanging over his head. Things just haven't been going my way. It started with 100+ degree heat and our air conditioners going out. Yes, that was air conditioners (plural). First, the air conditioner in our car decided to give up the ghost.  Then, the air conditioner in our home decided it too had had enough.

Five weeks later we are getting to know our air conditioner repairmen like family because they visit us so often. We invested in a new system that turned out to be defective from the manufacturer. Then, to top it all off, I got dive bombed in the back of my head by a territorial hawk.The hawk hit with such force I got whiplash and a slight concussion.

I was trying to find the silver lining in this cloud.

One of two nice hawks living in my backyard---not the dive bomber hawk

Then, I realized how fortunate I am to have a nice pair of hawks living in my backyard (not related to the divebomber). They are a beautiful site to see and hear every morning. And they don't dive bomb anyone.

Modified paleo chocolate crepes

Finding the silver lining when you have fibromyalgia also can be challenging. But finding the right healing diet  for you can be a pretty important step in getting your life back on track if you have fibromyalgia or other chronic conditions.

I have tried numerous healing diets thinking that I had to follow them exactly as written or I wouldn't get the good results I sought. I have found that healing diets (such as paleo, paleo autoimmune protocol, specific carbohydrate, etc) all need tweaking to suit the individual because there is no one way to eat that is perfect for everyone. After all, we humans are 99.9 percent similar but that 1/10th of one percent makes a huge difference. 

I call my diet a modified paleo diet, most of the time.Why did I pick the paleo diet? The paleo diet focuses on whole foods and has a good track record for helping to reverse auto-immune symptoms. In a nutshell, the diet includes plenty of meat, seafood, vegetables, fruit and nuts, and avoidance of toxic foods like sugar, processed foods and hard to digest foods like legumes, dairy and grains.

For me and others with fibro, some problems would immediately emerge if this diet were followed exactly as written. Most individuals with fibro have bacterial infections in their guts like candida and small intestinal bacterial overgrowth (SIBO) and resulting IBS symptoms.

We can't or shouldn't eat much fruit and hardly any nuts/seeds because of digestion problems. Starchy vegetables also are a problem because they also are hard to digest. We want to eat foods that digest easily and don't stick around and cause more bacterial overgrowth problems.

That's where "gray-area" foods come into the picture. Contrary to the paleo diet, I incorporate safe starches like white rice and certain types of potatoes in small amounts. Rice actually has existed for 130 million years (127 million years before humans). Wild rice also was eaten by paleo people. 

Jasmine rice is a good rice for people with SIBO like myself and others with fibro because it digests quickly and prohibits bacterial overgrowth. I always serve it as part of a nutrient-packed meal.

Mixing the eggs, cocoa, farmer's cheese and other ingredients.

Another "gray-area" food is dairy. The major problem with dairy for most people is lactose because many folks lack the digestive enzyme, lactase. Only 40 percent of humans keep this enzyme past childhood largely because of ancestry. But why give up dairy if you can keep the benefits without the problems? Dairy is an excellent source of calcium and Vitamins A, D and K2, the later which are difficult to find in other foods. Serve lactose-free dairy in the form of ghee, cheese, yogurt and kefir.

Preparing the pancakes (crepes) for the oven.

I incorporate dairy in my modified paleo. I use lots of homemade yogurt, kefir and farmer's cheese. I used some of these ingredients in these Chocolate Modified Paleo Pancakes.

Or cook them in a skillet

Here's what you need for 3 large pancakes or four small:

2 whole organic eggs
1 T. farmer's cheese (substitute almond flour if can tolerate)
1/2 tsp. baking soda
pinch of sea salt
2 T. cocoa powder
powdered stevia
 2 T. water
1 tsp. grassfed gelatin

2-3 T. coconut oil
optional filling such as homemade frozen yogurt
optional chocolate topping

Pancakes fresh from the oven

 Prepare the pancakes this way.

Mix the first seven ingredients in a small bowl. Sprinkle the gelatin on top and allow to absorb.  In the meantime, heat your oven to 400 degrees if doing the oven route. The crepes take about 12 minutes to bake. For the skillet method, melt about 1 T. of coconut oil in the pan before cooking each crepe.

Fill the crepes with "ice cream"or yogurt or whatever you want. I make frozen yogurt by semi-freezing some of my homemade lactose-free yogurt. Or sometimes I pop it into the ice cream freezer.

 Top with homemade chocolate sauce made by mixing 2 T. of cocoa powder in 1/4 cup melted coconut oil. Add a pinch of sea salt and stevia and vanilla.

http://www.tessadomesticdiva.com/2015/07/allergy-free-wednesday-177.html 

http://www.fibrobloggerdirectory.com/

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.

http://www.tessadomesticdiva.com/2015/07/allergy-free-wednesday-176.html


http://www.fibrobloggerdirectory.com/

Giving up---not gonna happen; SCD mock dove ice cream bars

 
Dealing with fibro is not for wimps. You can feel like you're beginning to win the battle one day and the next day, forget about it. You begin to feel like your life is a "house of cards." One little change and you may feel like everything you've done was for not.

The thing about a fibro body is that it's not very forgiving of anything. Stress, less sleep, going off your eating plan, not stretching, working too hard or long, poor posture, sadness---just about anything can affect how you feel. Most people without fibro can recover from these things without missing a beat if they occur over a limited time frame. That's not the case for those of us with fibro. It's going to take you digging in your heels and redoubling your efforts to recover from what seems like normal life events, especially if they were ongoing.

Do you remember the "changeling" Odo in the TV series Deep Space Nine? Odo was a shapeshifter, meaning he had the ability to morph into just about anything. I think fibromyalgia is kind of like a shapeshifter. At least for awhile, you never know what to expect because you can't count on your immune system to reboot itself.

However, you can get to the point where you are feeling pretty good the majority of the time if you hang in there, stick with your plan and are willing to embrace change if needed. It's cliche but "don't give up." You can call it anything you want---willingness to change, roll with the punches, flexibility. It all boils down to you and how resilient you are each time fibro hands you a setback.

My story is like that of most fibro sufferers. I've had to bounce back so many times I've lost count. That's why I say I'm like a changeling.


Here are some of my all-time hardest changes I've made:

• Eating organ meats (liver). Organ meats from grassfed animals are rich in vitamin B12 which fibro sufferers are low in. I'm still "squeamish" every time I open a package of liver but I try to eat some everyday.
• Correcting my posture. I started working on this two years ago when I realized the connection between poor posture and my pain level. Short, tight, contracted muscles (fibro sufferers have them in abundance) make poor posture and an unbalanced body happen. You want to be lengthening those muscles constantly because contracted muscles press on nerves and joints which create pain. It's no easy task but you will feel the benefits.
• Letting other people help me. There are some things that are just bad for me to do. e.g. lifting, hoeing the garden too long, standing in one place too long, sitting too long, staying out in the heat too much.  I'm a doer but some things I just cannot do without help.

I've made these changes and more. Some of the changes are ongoing like the posture and muscle rebalancing. It's something I do and remind myself to do everyday. It's made a huge difference in how my body feels. I don't pity myself because I have to do this. Hey, even Olympic athletes spend 1/5 of their training time working on stretching and flexibility. It's not just fibro sufferers who need to lengthen and stretch themselves out daily.

The point is I'm not gonna give up. I've wanted to give up many times but then I think, do I really have an option?  Every day presents us with a new opportunity. I had a teacher in high school who used to tell us "quit trying to blame someone else, e.g. your parents, for your problems. You are in charge of how you react to whatever life throws you way." I've never forgotten her words and they guide me every time life hands me a lemon.

Mock dove bar minus the bite I've already taken

Now, this mock dove bar is no lemon! I've had to change my way of eating to a hodgepodge of  the Specific Carbohydrate Diet (SCD), paleo and low fermentation diet. Fortunately, this way of eating does not exclude frozen dessert  bars made with low fermentation ingredients.

Here is what you need for this easy-to-make ice cream bar: (makes 4)

For the ice cream:

3 cups plain yogurt of your choice (I used 2 1/2 cups homemade, lactose-free SCD yogurt made from 2% organic milk + 1/2 cup plain Fage Greek Yogurt)
1/4 tsp. vanilla bean powder
1/8 tsp. sea salt
2-3 droppersful of vanilla liquid stevia or substitute sweetener of choice
four paper cups or other containers
optional: popsicle sticks

For the hardshell topping:

2 T. cocoa powder
1/4 cup coconut oil
1/4 tsp. vanilla powder
optional: dash of cinnamon
1/8 tsp. sea salt
stevia, to taste

Here's what you do:

Blend all the ice cream ingredients in your blender. Pour into an ice cream freezer and churn into ice cream. As an alternative, you can simply freeze the mixture in four small containers such as paper cups. Once the ice cream is done churning, scoop the mixture into four paper cups. Place in the freezer to firm up the ice cream bars.

While bars are firming up, make your hardshell topping. Soften the coconut oil in a bowl in the microwave or in a pan on the stove. Stir in the other ingredients until blended.

Remove the bars from paper cups; discard the cups; dip the frozen bars one at a time into the chocolate mixture. Redip as needed to get an even coating. Return the bars to the freezer. When ready to serve, remove from the freezer up to an hour ahead of serving time. 


http://www.tessadomesticdiva.com//

 http://www.fibrobloggerdirectory.com/

I'll have extra salt but hold the carbs for fibro relief; plus chocolate-covered strawberry bars

Misha takes on couch potato pose with remote.

I was beginning to think hot summer temperatures (90s to 100+) were going to prove my match when it came to my fibro symptoms. My stomach was upset; my pain was worse; I was more tired than usual. I was chronically dehydrated because I spend a lot of time outdoors. Then, I remembered I need more salt.

In his book, From Fatigued to Fantastic, Dr. Jacob Teitelbaum advises fibro sufferers to increase their intake of salt and water. He says to aim for 8-15 grams of salt and a gallon of water per day.

 I looked at my sea salt container to see how much salt that would be. One-fourth teaspoon of sea salt is 1.5 grams. Two teaspoons of salt would be 12 grams. Three teaspoons would be 16 grams.

That seemed like a lot of salt but Teitelbaum writes in his book about another physician, Dr. David Bell,  who specializes in pediatric CFS (Chronic Fatigue Syndrome) patients. Bell found 19 out of 25 patients did better when they received a quart of intravenous salt solution (saline) each day.

I'll pass on the intravenous salt solution because it's so much easier to simply increase your salt intake. As summer temperatures have soared, I have been adding salt to my water bottle, my meals, my snacks, everything. At first, I thought "is this really a good idea?" Everywhere we read that people consume too much sodium. But the proof is in the pudding, so they say. I feel much better.

All you need is a friend to hang out with on a hot summer day.

My formula is "I'll have extra salt but hold the carbs, please." Sodium (salt) is essential for a healthy diet as it is one of the electrolytes. If you are eating a whole foods diet (free of junk food loaded with sugar and salt), you don't need to worry. Salt is liberally added to processed foods which adds up quickly along with a bunch of other ingredients you probably should avoid. Individuals with fibro often do better by following a low carb, higher protein diet. I follow a low carb, low fermentation diet.

I have read forums where people comment that salt sets off their fibro pain. What sets off pain varies from person to person. It's also important to look at your overall diet because high carb foods that feed bad bacteria in the gut may be the culprit.

Chocolate-covered strawberry bars

All this hot weather has made me crazy for frozen dessert bars. I made these Chocolate-Covered Strawberry Bars which, of course, are low carb and low fermentation.

Here's what you need for four bars:

1 cup strawberries (frozen or fresh)
1 T. yogurt of your choice or milk beverage of choice
1/4 cup coconut oil
stevia, to taste
pinch of sea salt

Here's what you need for the chocolate coating:

2 T. cocoa powder
1/4 cup coconut oil
1/8 tsp. vanilla powder
dash of cinnamon
stevia, to taste
dash of salt

Here's what you do:

Mix the strawberry bar ingredients in your Vitamix or other blender. Pour the mixture into a loaf pan lined with parchment paper or wax paper. Place the pan in the freezer until the bars are frozen.

Once your strawberry mixture is frozen, cut bars or bite-sized pieces. Then, mix up the chocolate coating by melting the coconut oil first. Stir in the other ingredients until blended.

Dip your bars or bite-sized pieces into the chocolate coating. Rotate the pieces around to get complete chocolate coverage. Allow the bars to rest for a minute. Then, dip again to get a thicker chocolate coating. Return the bars to the freezer until ready to eat.

Article/recipe contributed to:
 http://www.tessadomesticdiva.com/2015/06/allergy-free-wednesday-174.html
 
http://www.fibrobloggerdirectory.com/

Help yourself when it comes to fibro treatment; plus breakfast brownies

"Hey, little buddy, you want to play?"

Getting a proper diagnosis can be one of many difficult challenges you face as an individual with fibromyalgia or other autoimmune disorders. It took me several decades searching for answers.

Along the way, I was incorrectly diagnosed many times and given medications that made my condition worse; asked to take expensive medical tests; called a "mystery"; and told my symptoms were all in my head and offered tranquilizers to calm me down.

It turns out my search for answers was not that unusual. The majority of individuals eventually diagnosed with serious autoimmune diseases had significant problems in getting a correct diagnosis, according to a survey conducted by the American Autoimmune Related Diseases Association (AARDA).

Just like me, other autoimmune sufferers had either been incorrectly diagnosed or told their symptoms were all in their heads because they were under too much stress. Forty-five percent of autoimmune patients had been labeled hypochondriacs.

I admit I no longer trust doctors. Sometimes, I wonder if they simply spin a wheel to make a diagnosis. These days, I take everything a medical practitioner tells me with a grain of salt. I tell others who have a difficult to diagnose set of symptoms to do the same and "help" themselves by being well informed. Prepare for each doctor's appointment with documentation.

• Search not only the internet for information but be aware of health problems shared by your immediate family as well as relatives. (Make sure your children are informed about family health problems.) 
• Keep a journal where you detail all your symptoms. These symptoms often are related but on the surface, may appear unrelated.
• Go to doctor's appointments armed with a list of symptoms in order of concern to you. This list will keep you focused  and prevent the discussion from getting off track during the appointment.
• If your doctor calls you a "mystery," it's probably time to search for a different doctor. 
• Talk to family and friends to find a medical practitioner who might be the right fit for you.
• Seek referrals. Often, agencies that raise awareness about specific autoimmune diseases keep referral lists.

My biggest pet peeve about those in medical field is they like to go on a "fishing expedition" at your expense. They order lots of tests that are costly and painful, and provide no helpful information. My husband who is even more jaded than I says they need a new Mercedes when they order these tests.

If your doctor orders a test, you should ask a whole bunch of questions and do a lot of research because they might just come back with the test results and tell you "you're a mystery" again.

Questions to ask:

• What is the purpose of this test?
• Has this test been helpful in diagnosing individuals like me with similar symptoms?
• Are there alternatives?
• How much does this test cost and is it covered by health insurance?
• Will medications given with this test make me worse?

Breakfast brownies for after all this mind-bending information

Keep these things in mind as you are searching for answers:

• You are the customer. Demand proper service and get satisfaction. 
• You don't have to do everything and get every test they suggest.
• Advocate for yourself and don't be intimidated.
• Seek additional opinions, if necessary.
• Remember you may know more about your problem than the doctor does. Many doctors aren't well informed about autoimmune disorders.
• Use the internet to connect with others with similar problems. This may shed some light on how to treat your problem.

How about some delicious brownies, even good for breakfast, after all that serious but important information?

Here's what you need for two large or four small brownies:

2 T. pumpkin puree
1/4 cup shredded zucchini
2 T. cocoa powder
1 T. almond flour
1/2 tsp. baking soda
1/2 tsp. apple cider vinegar
1 T. coconut oil
1/4 tsp. cinnamon
1/4 tsp. powdered stevia
1 egg
1 T. yogurt or milk of your choice

Here's what you need for the frosting:

1/4 cup cocoa powder
1/2 cup coconut oil
1 T. milk of your choice
1/2 tsp. vanilla powder
1/4 tsp. powdered stevia

Here's what you do for the brownies:

Preheat the oven to 400 degrees. Combine all the brownie ingredients in a food processor. Process until a smooth mixture is formed. Pour the mixture into containers of your choice. I chose two small loaf pans, lined with parchment paper. Bake for approximately 15 minutes. Cool well before slicing.

Don't forget the frosting.

Whip all the frosting ingredients in a medium bowl as shown above. You will get enough frosting for the brownies as well as nibbling on. 

If you are on the low fermentation potential diet, one brownie has an FP of 3 by my calculations. 

Voila, the finished product.

Recipe and article submitted to:

http://www.fibrobloggerdirectory.com/
http://www.tessadomesticdiva.com/2015/06/allergy-free-wednesday-171.html

The low fermentation lifestyle; cauliflower breakfast calzone

Bailey, the cat, and Misha, the husky, show us how to totally relax.

Fibro sufferers do best on low carb, high protein diets, according to Jacob Teitelbaum of The Fatigue and Fibromyalgia Solution.

In my last post  http://catsinthekitchen.blogspot.com/2015/05/low-carb-best-for-fibro-plus-brownie.html,
I talked about carbohydrates and how some can sabotage your attempts to control your fibromyalgia symptoms. I scrutinize the carbohydrates I eat to make sure they are easily digested and monitor their serving size as well.

How can carbohydrates be the enemy?

The majority of fibro sufferers have Irritable Bowel Syndrome (IBS) which is caused by infections in the bowels, including candida and/or small intestinal bacterial overgrowth (SIBO). SIBO occurs in 90-100 percent of fibro patients.

 These conditions result in overgrowth of bad bacteria in the gut. This bad bacteria feeds on foods high in carbohydrates that are not easily digested. Conclusion: avoid the foods that feed bad bacteria because reducing bacterial overgrowth can significantly alleviate FM symptoms.

What do you eat to reduce bacterial, yeast overgrowths?

I focus on eating low FP carbs in modest amounts. Carbohydrates are assigned a FP potential number from 1 up depending on their biochemistry (types of sugars, fiber, sugar alcohols, glycemic index). I am not a biochemist so I rely on the work done by Norman Robillard in his book, Fast Tract Digestion IBS. Robillard has done all the food analysis and provides charts indicating the FP of most foods and the amount you can eat to avoid bacterial overgrowth. You can use a formula provided by Robillard to determine the FP if a food is not listed by him.

What do I eat on a typical day?

Robillard recommends keeping the total daily FP around 25-30. However, I tried to stay below 25 for the first six months on this diet. Use your daily symptoms (burping, gas, stomach upset, constipation, diarrhea, etc.) as a guide to help you determine if you are going too high in daily FP.

Breakfast:
Mainstays: grassfed eggs, lactose-free yogurt, low FP veggies (bok choy, zucchini, spinach, asparagus, chard and more), low FP fruit such as cantaloupe, strawberries.

Example: Spinach and lactose-free cheddar cheese omelet (Serves 1-FP 2): 1 cup raw spinach and 2 eggs.
Serve alone or add diced chicken or other meat of choice.


Lunch:
Mainstays: 4 ounces veggie/fruit juice made with juicer, salad with veggies, hard boiled egg and diced chicken or fish.

Example: Chef Salad (FP-3) with 2-3 cups of leafy greens, 2 cherry tomatoes, 3 slices cucumber, 2 slices red pepper, 2 ounces shredded sharp cheddar, 3 ounces diced chicken or tuna, 1 hard-boiled egg, 4 black olives, olive oil/vinegar dressing.


Dinner:
Mainstays: chicken, salmon, sablefish, ground turkey with greens, roasted or steamed veggies.

 Example: Broiled salmon with sauteed asparagus and mushrooms with mixed green salad (FP 7-serves 1) 1 salmon filet, 1-2 cremini mushrooms sliced, 2-3 stalks asparagus,  2 cups mixed greens with simple dressing of olive oil, salt/pepper and lemon juice.

Cauliflower breakfast calzone in the making

Here's a recipe I tried this week. My report: YUM! Start by making cauliflower crusts. Serves 3-FP 5  per serving)

You need:
1 1/2 cups riced cauliflower
1/2 cup sharp cheddar cheese, grated
1 egg
pinch of salt and black pepper
1/2 tsp. oregano

Mix everything together. Preheat oven to 450 degrees. Line a large baking sheet with parchment paper and spritz with light spray of olive oil. Make 3 discs or crusts on the parchment paper. Place another sheet of parchment paper on top and press out the discs. Bake until crispy, about 12 minutes.

Preparing the filling

 Prepare your filling. It can be as simple as tomatoes and cheese. Or try my version which includes sauteed chard (1 small stalk), 3 diced cherry tomatoes and a light sprinkling of cheese. Add an over-easy egg for more protein.

Assembling

Place everything on the cauliflower crust.

Finished product

Fold over and enjoy.

Recipe contributed to:

http://www.tessadomesticdiva.com/2015/05/allergy-free-wednesday-167.html

http://www.fibrobloggerdirectory.com/































http://www.tessadomesticdiva.com/2015/05/allergy-free-wednesday-167.html

Get yourself back plus cookie dough frozen yogurt

An appropriate quote from www.fibroblogggerdirectory.com

You’d think a mountainous half-marathon would more than do someone in who suffers from fibromyalgia. Instead, Robie Creek 2015 was a life-changing experience for me.

During the event, I can remember reaching the summit at 8.5 miles and seeing a sign that read, “Robie Creek can be a life-changing event.” I thought, “You’ve got to be kidding me. The only thing I’m feeling now is pain and agony.”

But the words on the sign couldn’t be any truer. My old confidence and “can-do” attitude have returned. I’m getting myself back again. I no longer say to myself, “I can’t do that because I have fibromyalgia.” Instead, if I really want to do something, I can make it happen. No, I can’t do everything like a kid without a chronic illness. It takes planning, preparation and adjustments but I can still do it.

Post-Robie, I feel empowered and no longer afraid to take on life’s challenges. Yes, Robie created lots of sore muscles, fatigue and discomfort but I got over that and now, only a good feeling remains.

In the darkest days of my illness, I suffered with depression and sometimes suicidal thoughts. I would shut the door of my bedroom, throw myself on the bed and sob hysterically at times because of what fibromyalgia had taken away from me.

But I could never quite give in to fibromyalgia and just accept the status quo. Doctors I went to for help never saw the whole picture of fibromyalgia, and they never connected the dots. Instead, they treated my low thyroid or they treated my candida overgrowth or they recommended physical therapy for my pain or they prescribed medication for my sinusitis. I got slightly better but without the whole picture, I still floundered.

Then, I discovered the book, From Fatigued to Fantastic, by Jacob Teitelbaum. I recognized myself instantly in his descriptions of the symptoms of fibromyalgia. His “SHINE” protocol was right on target. Read more here: http://catsinthekitchen.blogspot.com/2012/12/lets-scream-for-acd-phase-1-ice-cream.html

Sleep

Hormonal deficiencies

Infections

Nutritional support

Exercise

I also found great nutritional support from the book, Fast Tract Digestion, by Norman Robillard. Read more here: http://catsinthekitchen.blogspot.com/2014/02/scrutinize-carbs-for-fermentation.html

I was on target to controlling this disabling disease when I crashed on my bike last November and fractured my wrist. Surgery, pain and medications brought all my symptoms crashing back and with it, my negative, “I can’t do anything anymore,” attitude. I was afraid to venture out on my bike or even walk my dogs because of fear of what might happen. I give credit to my husband and a close friend for not giving up on me despite my numerous meltdowns.

At the finish line, I heard my friend shout, “See, I knew you could do it. You’re a strong, fit lady.” I never thought I would hear those words again.

Don’t give up if you are trying to control your fibromyalgia symptoms. There’s no instant remedy or cure. It’s going to take a long time with a lot of ups and downs. Don’t let the “downs” define you.

Once you get to feeling better, stick with your protocol. Don’t get all crazy and think, “Oh, now I can stay up all night, eat like a teenager and just go wild.”

Bailey, the husky, gives me an "I'm glad you are better" slup.

Yes, I am feeling better but everyday is just the same when it comes to how well I treat myself. I spend lots of time in meal preparation, exercising to stretch and strengthen my muscles, and meditating daily. I still take my vitamins and other supplements to support the healing of my digestive tract. Yes, I get tired of it but yes, it’s the only way.

If you want to beat the disease, make yourself a priority. Every now and then, reward yourself with a little treat whether it’s a special outing, extra "me time" or preparing a special recipe.

Cookie dough frozen yogurt

I’ve got a great idea if you want a treat----Cookie Dough Frozen Yogurt.

Frosty ice cream plus cookie dough and chocolate chips

Here's what you need:

Make one batch of healthy frosty ice cream + 1 T. of your favorite seed or nut butter. Recipe here: http://catsinthekitchen.blogspot.com/2015/03/exercise-can-be-part-of-fibromyalgia.html
Make one batch of homemade chocolate chips. Recipe here: http://catsinthekitchen.blogspot.com/2015/02/fifty-shades-of-carbohydrates.html)
Make one batch of cookie dough: mix 1 cup nut butter, 1/2 cup coconut oil or ghee, 3 T. almond flour, stevia to taste, 1/4 tsp. cinnamon, dash of nutmeg, 1/4 tsp. salt, 1/4 tsp. vanilla powder; freeze in bite-size pieces on a parchment-covered baking sheet.

Mixing in the cookie dough and chocolate chips

Mix the healthy frosty ice cream with about half of the cookie dough pieces and chocolate chips. Reserve the rest for nibbling on another time.

Enjoy!

Recipe contributed to:
http://www.tessadomesticdiva.com/2015/04/allergy-free-wednesday-165.html

 http://www.fibrobloggerdirectory.com/