Shoulders, neck and fibro; plus mock "orange slice" gummies

 

Mock "orange slice" gummies

You may have throbbing, aching pain in your shoulders and neck just like me if you have fibromyalgia. It’s one of the areas of the body affected by fibro. Body temperature scans of fibromyalgia patients reveal intense heat in the back, neck, shoulders and hips which is where the pain is most frequently felt.

Most days you can find me starting the day with a heat wrap around my neck and shoulders. Next are ice packs and maybe some Bio Freeze gel to reduce the pain.

Some of my other rituals include Tai Chi-like exercises to strengthen and stretch the entire body. The body is all interconnected so it’s hard to just stretch one part to get relief.

Here’s a simple routine you can do to help rebalance the body and reduce your pain.

http://player.vimeo.com/video/110837097

 

I've never looked forward to doing computer work because it increases my neck and shoulder pain. Recently, I decided to do some things that may help reduce the strain on this vulnerable area while on the computer.

First, I worked on my sitting posture. I used to think I was sitting straight but I wasn't. Now, I imagine a plumb-line is attached to the nape of my neck and that line is constantly being pulled toward the ceiling. I have to think about it a lot and constantly readjust my posture but it's making a difference.

In addition, I purchased one of these:

http://www.amazon.com/Support-Cushion-Contoured-Corrects-Extension/dp/B012TSHM38/ref=sr_1_4?ie=UTF8&qid=1452991662&sr=8-4&keywords=posture+pillows

It’s a posture pillow.

I’ve also been modifying my work station to change the tilt and angle of my computer screen and height of my office chair. All of these things have helped me stay at the computer a little longer without increasing my pain.

Something else I do is stand up often and do this simple stretch. I found a link on youtube that shows what I do.

https://www.youtube.com/watch?v=4wYLZdgvUfY

My best find to help my shoulders and upper body pain was one of these:

http://www.amazon.com/AlignMed-Posture-Shirt-2-0-Zipper/dp/B015P53GIM/ref=sr_1_1?ie=UTF8&qid=1452992089&sr=8-1&keywords=alignmed+posture+shirt

I have less shoulder and neck pain because of all these things. I admit have to do a lot of stuff but it’s better than suffering. What kinds of things do you do to help with shoulder and neck pain?

Mock orange slices

Real orange candy pectin slices

Recently, I saw my husband snacking on some orange candy pectin slices. It really made me nostalgic as orange candy pectin slices used to be one of my favorites. I decided to challenge myself to make a mock version that would suit my mostly paleo diet. Turns out my version would even work for the more restricted Paleo Autoimmune Diet (AIP).

Puree the carrots with water they were steamed in

 Here's what you need for the gummies:

3 carrots, peeled and cut into coins
1/4 cup water
3 T. grassfed gelatin
sweetener of choice
2 T. coconut oil

Here's what you need for the glaze:
1/4 cup pineapple juice mixed with 1 T. gelatin
optional: coconut shreds

Pureed carrots with gelatin

Here's what you do:

Boil the carrots in 1/4 cup water in a small saucepan. Cool slightly before pouring the carrots and warm liquid into your blender. Puree the carrots and water until smooth.

Pour the carrot puree back into the saucepan. Add the coconut oil, sweetener of choice and 3 T. gelatin. Heat and stir the mixture for about 5 minutes.

Carrot puree in cupcake pan

Pour the carrot puree mixture into the cells of a cupcake pan.(Makes about 9-10) Place the pan in the fridge to firm up the mixture.

The magic ingredient for making these carrot gummies taste like orange candy slices is pineapple juice glaze. Prepare 1/4 cup of pineapple juice in your juicer.  Place the juice in a small saucepan. Sprinkle on top the gelatin. Stir to dissolve. Then, slowly heat the mixture just until warm.

Pour this glaze evenly over the set carrot gummies. Allow it to mostly soak in for at least four hours or overnight. When you are ready to serve these yummy bites, pour off any pineapple glaze that didn't absorb and simply drink it. Sprinkle on coconut shreds as pictured below, if desired. 

 Here's what you need for the gummies:

3 carrots, peeled and cut into coins
1/4 cup water
3 T. grassfed gelatin
sweetener of choice
2 T. coconut oil

Here's what you need for the glaze:
1/4 cup pineapple juice mixed with 1 T. gelatin
optional: coconut shreds

Pureed carrots with gelatin

Here's what you do:

Boil the carrots in 1/4 cup water in a small saucepan. Cool slightly before pouring the carrots and warm liquid into your blender. Puree the carrots and water until smooth.

Pour the carrot puree back into the saucepan. Add the coconut oil, sweetener of choice and 3 T. gelatin. Heat and stir the mixture for about 5 minutes.

Carrot puree in cupcake pan

Pour the carrot puree mixture into the cells of a cupcake pan.(Makes about 9-10) Place the pan in the fridge to firm up the mixture.

The magic ingredient for making these carrot gummies taste like orange candy slices is pineapple juice glaze. Prepare 1/4 cup of pineapple juice in your juicer.  Place the juice in a small saucepan. Sprinkle on top the gelatin. Stir to dissolve. Then, slowly heat the mixture just until warm.

Pour this glaze evenly over the set carrot gummies. Allow it to mostly soak in for at least four hours or overnight. When you are ready to serve these yummy bites, pour off any pineapple glaze that didn't absorb and simply drink it. Sprinkle on coconut shreds as pictured below, if desired. 

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

http://www.phoenixhelix.com/2016/01/13/paleo-aip-recipe-roundtable-104/#more-22169

Sun therapy for fibro; plus a hearty dose of mood-boosting stir-fry veggies

A sunny spaghetti squash filled with lots of greens

I love the sun but I haven't seen it much this winter because of where I live---a valley with frequent winter inversions. When the inversions arrive, my fibro pain increases. The past two days, however, the inversion has lifted a bit which has allowed sun breaks. I walked outside with my dogs and just soaked in the sun as much as possible through a down-filled parka, ski hat and winter gloves. I got so warm just from the sun beating down on me that I experienced significant pain relief. In addition, the sun is rising earlier and setting later which also increases my light exposure. Oh, and I think a winter vacation to a sun-filled island would be most beneficial!

Research suggests that sun therapy actually could be beneficial for fibro sufferers.
 

Light therapy and/or sun therapy are being studied as a possible treatment for reducing fibromyalgia pain. Light therapy in the form of sunlamps or natural sunlight has been shown to have a positive effect on some types of neuropathic (nerve) pain.

Exposure to ultraviolet rays triggers production of vitamin D, which plays a role in reducing inflammation and pain. Many fibromyalgia sufferers do not get enough vitamin D. I take a supplement daily. Combine that with sunlight and I get way less pain. The theory is that increasing natural Vitamin D production by exposure to sunlight could improve fibromyalgia symptoms in fibromyalgia patients.

Like so much with fibromyalgia research, there are often conflicting results. Some studies have shown positive results for light therapy and fibromyalgia pain relief, while other studies have been inconclusive.

My idea is go out and test it yourself. Keep your blinds open when it's sunny outside; get outside in the sun as much as possible; turn on lights inside if that seems to help; get a light box.The recommended time for sun exposure for adequate vitamin D is approximately 15 minutes of unprotected sun exposure, two or three times per week. For additional time spent in the sun, protect your skin with a broad-spectrum sunscreen and wear appropriate clothing. Always talk to your doctor about any new treatment you are attempting for fibromyalgia, including sun therapy.

Once I get to that island, I will be enjoying the relaxing life, just like my husky,Misha, pictured above.

Spaghetti squash, split, seeded and roasting for about 30 minutes at 400 degrees.

In the meantime, how about grabbing yourself a spaghetti squash (they kind of look like the sun) and preparing yourself a mood-boosting main dish, filled with lots of colorful veggies?

Pictured above: stir-fry veggies cooking in a skillet

Here's what you need for one serving:

1 small zucchini, sliced on the diagonal
1/2 small carrot, cut into matchsticks
1 bok choy stalk, cut on the diagonal
1 radish, cut into slices
1 Swiss Chard stalk, cut on the diagonal
handful of spinach or arrugula
1 cup pre-cooked chicken, cut into small pieces
1-2 T. olive oil
1 T. coconut oil
salt to taste
1/2 medium spaghetti squash (reserve the other 1/2 for another meal)
additional mixed greens for plating up your meal

Spaghetti squash hashbrowns, cooking in coconut oil

Here's what you do:

Stir fry the veggies with chicken in oil until tender. Season with salt and pepper.
Put away 1/2 of the spaghetti squash for another meal. Cut the other half into two pieces. Leave 1/4 intact and scoop out the flesh of the other. Heat the coconut oil in a skillet. Toss in the scooped-out spaghetti squash and fry like hashbrowns.

To plate up your sunny meal, place salad greens on a plate. Next the intact spaghetti squash. Fill with your stir-fry veggies and top with the spaghetti squash hashbrowns as pictured below.

A sunny spaghetti squash filled with lots of greens

Article posted on:
http://www.fibrobloggerdirectory.com/
 http://www.phoenixhelix.com/2016/01/06/paleo-aip-recipe-roundtable-102-2/

Less pain with better posture; paleo pumpkin pie bites

Bailey, the cat, uses a leftover Christmas present box for a hideout

Bailey, the cat, is just like human kids when it comes to boxes. They can be transformed into anything your imagination wants.  He makes them into hideouts from which he springs out to surprise passersby (the dog fur kids). That's when the chase game begins.

Paleo pumpkin pie mini pie

Less pain with better posture is my goal this year. I have always strived for good posture but fibromyalgia flareups have set me back in my efforts. I recently had a month+-long flareup but have gradually gotten better. However, the flareup left me with increased upper body pain, especially in my shoulders and arms.

I have found some things that help me that you might want to try. One is Essentrics mini-workouts. You can find them for free on the internet at this link: http://www.essentrics.com/media.html 
 
I especially recommend the posture mini-workout to relieve your upper body pain and begin to improve your posture. You can do this mini-workout as often as you like for relief from pain. I always find my pain can be reduced if I am elongating my body with good posture. The mini-workout is gentle and soothing too.

Another one of my picks for reduced pain and improved posture is the Align Me Posture Bra at http://www.alignmed.com/shop/women/alignme-interactive-bra-seamless.html  
They also make a posture shirt which I haven't tried.

I wear this bra while exercising. It helps keep me in the proper position. I do find that the bra becomes uncomfortable after several hours of wearing do to the pressure panels. That's why I limit how much I wear it but it does help, especially during exercising when you need to concentrate on so many things like breathing, proper positioning, etc.

Here's my pick for a simple, clean paleo dessert or snack: Paleo Pumpkin Pie Bites or Mini Pies.
These pumpkin pie bites are suitable for the Paleo Autoimmune Protocol too.

What you need for 8 mini-bites or pies:

1 can organic pumpkin puree or 2 cups fresh pumpkin puree
2 T. coconut oil
2 T. grassfed gelatin
sweetener of choice
pinch of salt
1 T. cinnamon 
1/4 tsp. ground ginger or cloves (These are optional.)

What you do:

 Put all the ingredients (except gelatin) in a saucepan. Heat until coconut oil melted. Then add in gelatin and continue cooking on low heat for 5 minutes. Remove from the heat and place the mixture in mini-ramekins or in 8 sections of a cupcake pan (silicon works well). Refrigerate until firm. Then enjoy!

 I like eating these mini-bites made in a cupcake pan for snacks. Yum!

http://vegetarianmamma.com/gluten-free-fridays-175-happy-new-year/ 

 http://www.phoenixhelix.com/2015/12/30/paleo-aip-recipe-roundtable-102/#more-21976

Winter: the dark side of fibro; healing soup

 

While others have been caught up in Star Wars mania, I have been caught up in the “fibro dark side” for the past two weeks. A fibro flare has eclipsed everything in my world. My brain has been off in some other galaxy while the rest of me has been functioning barely above the level of a speck of intergalactic dust.

It’s only been recently that I have labeled my relapses of health as “fibro flares.” It would seem more appropriate for them to be called “solar flares” because they may have something to do with the amount of sunlight our bodies receive during winter vs. summer. The change of season brings lessened light which may throw off our circadian rhythms or internal clocks, all of which may cause those of us with fibro to be more fatigued and achy. 

Okay, so my circadian rhythms are off. Is an intergalactic disaster causing my symptoms?  It might as well be. A fibro flare can be mind-numbing and overwhelming; you feel as if you’ve been hit by a truck in terms of muscle pain and stiffness. The fatigue and accompanying depression are so intense you cannot keep up with anything without an extreme act of will and determination (this, of course, doesn’t work well). Your interest in food wanes as your stomach bloats up like a giant beach ball. (Or is that an alien growing in there?)

Most fibro sufferers don’t know anything about circadian rhythms but they do know that once winter comes around and the weather changes, they feel much worse. Studies seem to back up that weather changes definitely influence fibro symptoms.

 A study in Norway found a relationship between fibromyalgia symptoms and the weather. Fibromyalgia symptoms appeared to get worse during the months of December and January, but began to improve during April and May. This suggests a direct relationship between colder temperatures and lower barometric pressures and a rise in fibromyalgia symptoms.

Another study done in Cordoba, Argentina, revealed similar results as the participants had greater pain as temperatures fell and atmospheric pressure increased.

Unfortunately, researchers do not yet know why weather appears to affect fibromyalgia symptoms so much. Besides changes in circadian rhythms, other possible influences may be changes in sleep patterns or increases in the number of pro-inflammatory cytokines which appear to be related to pain intensity.

I have found a few things that help:

• Get as much sunshine as possible. You may have to bring the sunshine into your house with a light box or special bulbs. Keep the blinds open when the sun is out.

• Do lots of deep breathing during meditation or easy stretching to remove toxins.

• Take soaking  baths in Epsom salts to help remove toxins and encourage healing.

• Try to reset your circadian rhythms by going on a 3-4 day cleanse.

A cleanse resets your body by decreasing inflammation and detoxing your body. It gives your system a break from the difficult task of digesting harder to digest foods and works with your body’s desire to renew and repair.

Tummy tamer chicken soup (single serving)

I decided my body needed a little nudge to get back on track and start healing by following a digestive cleansing diet. I have been giving this idea a try the past week. My diet has consisted of my tummy tamer chicken soup.

I have been on cleanses before but apparently forgot all the symptoms you can experience. Actually, I was already experiencing these symptoms which simply increased in intensity.

Headache

Fatigue, weakness

Light-headedness

Irritability, mild depression

Flu-like symptoms

Constipation, diarrhea, gas

I found taking a daily Epsom salt bath helped relieve these symptoms, and drinking lots of water and tea helped. The deep breathing with either meditation or easy stretching also was beneficial.

Tummy Tamer Soup for One

What you need:

1 cup homemade chicken broth (Make the broth following this recipe:http://catsinthekitchen.blogspot.com/2010/12/low-carb-turkey-with-vegetable-soup.html)

½ carrot cut in carrot curls or diced

½ small zucchini, diced or cut into noodles

1 handful spinach

1 stalk celery or bok choy, chopped

Pinch of salt and black pepper

Note: add other seasonings (tumeric, ginger) if desired

What you do:

Saute the vegetables in a little olive oil. Add all the other ingredients and simmer for 10 minutes or until the vegetables are tender.

 http://www.tessadomesticdiva.com/2015/12/allergy-free-wednesday.html
 http://vegetarianmamma.com/
http://www.fibrobloggerdirectory.com/

Journaling helps keep you positive; plus pumpkin pie breakfast

Sometimes the ever-present symptoms of fibromyalgia can nag away at your spirit. Pretty soon you can become just a shell of a person if you let it happen. I admit this was happening to me this summer.

Beautiful sunset actually represent out-of-control wildfire

Yes, the photo above shows a beautiful sunset but it represents an out-of-control wildfire that was burning just a short distance from where I live. The wildfire, along with others in the Northwest, created smoky, unhealthy conditions in my area. Having trouble breathing, along with my on-going symptoms, was just enough to put me over the edge in dealing with fibromyalgia.

Getting up to the mountains---a good memory of summer

It seemed as if no matter how hard I tried, my symptoms kept getting worse and worse. I started sinking into a deeper and deeper hole of "what's the point." Normally, I turn to nature and getting outdoors to boost my spirits but everything was burning up in my world.

Summer is leaving us

I have kept a daily symptom and food log for years in hopes of solving my health issues. I realized most of what I have jotted down in a way has been negative. You know---things like my stomach hurts again or I ate too many hard-to-digest foods. Yes, these notes helped explain my symptoms but I didn't feel better.

I decided to simply add a note about something positive that happened, a bright spot so to speak.

Here are some of my bright spots:

• The tomatoes in my garden are flourishing.
• A deer allowed us to camp in her spot in the mountains. She stayed nearby.
• My fur pups, Misha and Nika, are learning to be calmer walking buddies.
• Today provided a touch of autumn, a welcome change after a scorching summer. 
• The air quality has returned to green. I can see the sky. I can breathe again.

Pumpkin pie in a bowl for breakfast

Along with the positive anecdotes each day, I still keep track of a number of things that seem to keep me pointed in the right direction.

My checklist:

1. Did I chew my food into a paste before swallowing?
2. Did I stick with low fermentation, low starch foods but not too much food?
3. Did I manage my stress and take a mini-meditation break?
4. Did I eat a few servings of cultured foods such as sauerkraut, kefir, yogurt?
5. Did I drink enough water, limit my caffeine?
6. Did I salt my food enough?
7. How do I rate my digestion?
8. How do I rate my day?

Yes, summer is leaving us but I feel better each day when I read my "bright spots." And, you know, it's time for pumpkin. Why not have pumpkin pie in a bowl for breakfast?

Here's what you need for 1 serving:
1/4 cup pumpkin puree
spices such as cinnamon and nutmeg as desired
stevia, to taste
lactose-free yogurt of your choice
2 T. carrot slivers, crisped
Optional: toasted seeds or nuts, if tolerated

Here's what you do:
Mix the pumpkin puree with desired spices and sweetener. Warm in a small saucepan. Crisp the carrot slivers in the oven or in a skillet. To serve, ladle yogurt into a bowl. Top with warm pumpkin puree, carrots and other toppings.

Article contributed to:  http://www.tessadomesticdiva.com/2015/09/allergy-free-wednesday-184.html

Too many pit stops with fibro: plus red, white and blue jigglers

Why don't you come out and play, Bailey?

Let's talk about too many bathroom stops because of fibromyalgia. I feel like I spend half my life in the bathroom peeing. My husband decided to get a low-flush toilet so I wouldn't be wasting as much water each time I flushed.

Maybe you're like me and always on the look out for bathrooms when away from home. I always thought it was because I was born with a bladder the size of a shot glass. Or I just drank too many beverages with caffeine. Little did I know it was a problem faced by individuals with fibromyalgia.
 

Why do individuals with FMS "drink like a fish and pee like a racehorse?"

Hormonal problems result in decreased fluid and salt retention which increases urine output and thirst. Drinking up to four times as much liquid as the average person and increasing salt intake will help you feel better.

How do you know if you are drinking enough water? If your urine is bright yellow, you're not getting enough. Dry lips and eyes are another indication.

Drinking more water will help you feel better but it won't keep you out of the bathroom.

What can you do to improve this problem?

•  If you frequently wake up to urinate during the night, do not drink a lot of fluids near bedtime. I limit beverages after 8 p.m.
• Don't consume caffeine after 4 p.m.
• Coffee and tea are chocked full of healthy antioxidants but don't overdo. After two cups of tea or coffee, switch to water or herbal drinks.

"We never drink anything with caffeine after 4 p.m. and we sleep like babies."

• Limit fluids consumed with meals as it dilutes stomach acid and effectiveness of digestive enzymes.

With all these restrictions, how do you consume more liquids?

• Keep water with you all the time. Take frequent sips. Make it your mission to drink more water.

If you have other suggestions, please share.

Red, white and blue jigglers

Individuals with fibromyalgia would do well to steer clear of processed foods which often contain preservatives and other additives rather than whole food ingredients. For Memorial Day, why not try an old favorite, “Red, White and Blue gelatin jigglers?” Instead of using artificially flavored-boxed gelatin, make it with fruits and vegetables, packets of gelatin, and unprocessed honey or other sweetener of choice.

Here are the ingredients in the boxed gelatin, Berry Blue Gelatin:

SUGAR, GELATIN, ADIPIC ACID (FOR TARTNESS), CONTAINS LESS THAN 2% OF ARTIFICIAL FLAVOR, NATURAL FLAVOR, ACETIC ACID, DISODIUM PHOSPHATE AND SODIUM CITRATE (CONTROL ACIDITY), FUMARIC ACID (FOR TARTNESS), BLUE 1.

Here’s what you need to make your own all-natural version:

4 packets of gelatin

1 cup of liquid to be heated

3 cups of cold liquid

Directions:

 

Place the 1 cup of liquid in a sauce pan, sprinkle the four packets of gelatin over the liquid and let it rest for 5 minutes. Heat the liquid and gelatin in the pan over medium heat and stir until dissolved.  Remove from the heat. Pour the three cups of cold liquid into an 8 X 8 X 2-inch pan, add the warm mixture, stir softly, cover and refrigerate until set. Cut into shapes and plate. Refrigerate when not serving.

First layer: watermelon

The liquid for this recipe can be made from the juice of fruit and/or vegetables, alternatives milks, etc.

For red gelatin: try beets, cherries, cranberries, guava, papaya, radishes, raspberries, red apples, red bell peppers, red grapes, rhubarb, strawberries, tomatoes and watermelon.

For blue gelatin: try blackberries, blueberries, grapes, plums, purple endive, purple cabbage, purple potatoes.

Alternative milk beverage gets heated

For white: try bananas, cabbage, jicama, parsnips, peeled apples, peeled pears, cucumbers, water chestnuts,

Make the juice from these fruits and vegetables with a juicer or puree whole pieces in a food processor.

To make red, white and blue jigglers or dessert, make one batch of each color from a fruit or vegetable of your choice. Use a larger pan. Pour the red in first. Refrigerate until set. Next add the white and refrigerate until set. Finally add the blue. Cut into shapes and serve.

Recipe contributed to:

http://www.fibrobloggerdirectory.com/

 http://www.tessadomesticdiva.com/2015/05/allergy-free-wednesday-169.html