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

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/

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

Carbs under the microscope plus low carb moon pie

The Sawtooth Mountain Range

I recently enjoyed a winter hiking trip to the Sawtooth Wilderness Area. Stanley, Idaho, population 63, is nestled at the base of this awesome mountain range. It wasn't exactly a typical late February for this normally coldest location in the state. This year's temps were in the mid-30s with sunny skies. Snow was marginal. We took snowshoes but never used them because you could hike easily without them.

Nothing has been typical this winter as I have been recovering from a fractured wrist and associated fibro and stomach flare-ups. Fortunately, I have gotten a lot of those problems under control "again"and could enjoy lots of great hiking with the snow pups.

Nika, Bailey and Misha frolick in the snow

My trials and tribulations with my resurgence of fibro this winter have taught me to never take anything for granted. An accident like mine or an illness can throw anyone for a loop but especially if you have a chronic illness, such as fibromyalgia. But don't throw in the towel. Pretty soon, you'll be out enjoying the things you love.

Because fibro sufferers have messed up guts, you need to put carbs under the microscope. (I wrote about this earlier in this post: http://catsinthekitchen.blogspot.com/2014/02/scrutinize-carbs-for-fermentation.html.) We often don't have the digestive enzymes needed to deal with these guys. And often, we have bacterial overgrowth in the digestive system. Because of this, it's not just calories in, calories out; or eat lots of organic, whole foods. It's way more complicated.

I have relied heavily on my digestive enzymes and HCL supplements but also on the principles of counting the amount and kinds of natural sugar in all carbohydrates. The book, Fast Tract Digestion, by Norman Robillard, outlines a diet that encourages you to eat carbs low in fermentation potential.

Recently, I read a similar book, The Skinny Gut Diet, by Brenda Watson. The similarity is that you must count the amount of natural and types of sugar in all carbs. Watson's eating plan is less restrictive, helps balance out gut bacteria, control IBS symptoms and promote healthy weight loss.  It is not suitable for me because I have bacterial overgrowth in the small intestine not just the large intestine.

Under Watson's plan, you must stay within 8-10 teaspoons of sugar (natural, not added) daily while in the GET LEAN PHASE. You figure your teaspoons of sugar by using this formula: Total carbohydrates minus dietary fiber divided by 5 equals teaspoons of sugar. For instance, quinoa has about 34 grams of carbohydrates in a serving minus approx. 4 grams of fiber equals 6 teaspoons of sugar. Answer: no, you cannot eat this.

Low FP "moon pie"

On Robillard's plan, you count fermentation potential (FP) of carbs which means how fast your system can process it. His formula is more complicated. You need to know the serving size, total amount of net carbs (NC), dietary fiber (DF) and sugar alcohols (SA) and the glycemic index (GI) for a food. The formula is: FP equals 100 minus GI times NC plus DF plus SA divided by 100. But you can use the resources in his book to help you keep your total fermentation potential around 25.

 I thought it would be interesting to compare a recipe on Watson's plan versus Robillard's plan. I packed a "Low FP" moon pie along on my hikes while in the Sawtooths. It has ingredients that normally need refrigeration but it was cold enough I didn't worry.

You need for three moon pies:

1 organic egg
1 T. organic cocoa powder
1 T. farmer's cheese (lactose free)
1/2 T. seed or nut butter of your choice
Note: you can make this dairy-free by omitting the farmer's cheese and using 3 T. of seed or nut butter
1/2 tsp. cinnamon
1/2 tsp. raw vanilla powder or alcohol-free vanilla extract

For the filling:
1 T. plain yogurt of your choice per pie
1 tsp. additional seed or nut butter per pie

Directions:

Preheat your oven to 400 degrees. Line a baking sheet with parchment paper. Spritz the paper with olive oil. Mix the ingredients for the moon pies in a small bowl. Stir until well blended. Divide the mixture into six discs on the parchment paper. Bake about 10-12 minutes. Allow to rest and cool before filling with your choice of seed or nut butter and yogurt.

Moon pie ready to be packed in your lunch or backpack

FP of one moon pie is approximately 4 depending on type of yogurt used. Teaspoons of sugar on Skinny Gut plan is 2-3 depending again on type of yogurt used (mainly whether it is lactose free or not).

Post contributed to: http://www.fibrobloggerdirectory.com
 http://www.realfoodallergyfree.com/

Zucchini pumpkin boats

Zucchini pumpkin boats

 What is it about fall/winter? We all start craving pumpkin and anything pumpkin spice. I am no exception. Fortunately for me, pumpkin is one of the winter squashes that I can still enjoy because it is easier to digest and has a lower fermentation potential.

Ingredients for zucchini pumpkin boats

 I can't eat too much pumpkin---so sad. Combining it with zucchini to make Zucchini Pumpkin Boats gives me my pumpkin fix without going overboard. This makes a great Thanksgiving or anytime side dish.

Here's what you need for two servings:
1 medium zucchini
1/4 cup pumpkin
1 T. sunbutter
sprinkle of pumpkin seeds
 olive oil
1 T. lactose-free farmer's cheese
salt and pepper
sprinkle of pumpkin seeds

 Here's what you do:
Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Prepare your zucchini. Slice the zucchini in half lengthwise. Use a spoon to scoop out some of the middle to make a canoe shape. Place the zucchini boats on your baking sheet. Sprinkle with salt and pepper and drizzle with olive oil. Bake in the oven for about 15 minutes or until slightly browned and tender.

In the meantime, prepare your filling. Mix 2 T. of pumpkin puree with farmer's cheese, sunbutter and spices. Substitute other seed or nut butter, depending on your preference. If not using dairy, substitute more seed or nut butter, and smidge more pumpkin puree.

 Stuff each zucchini boat with 1/2 of the mixture. Sprinkle boats with pumpkin seeds. Return to the oven to heat through, about 10 minutes. Serve zucchini boats over steamed jasmine rice or cauliflower rice, sauteed with spinach.

"Get plenty of rest so you'll be ready to go bananas in the snow...." the world according to Misha, the husky

Recipe submitted to:
http://wholenewmom.com/traditional-tuesday/paleo-desserts-dairy-free-ice-cream/

Rice tarts

 My healing diet has been helping me get back to the things I've always loved to do---like fall backpacking.

There's nothing better than hiking and enjoying the fall colors in the mountains!

The shorter days and colder nights and mornings make a yurt the perfect backpacking destination.

Is this the life or what?

Grilled veggie tart with farmer's cheese topping

How about a nourishing rice tart as a post-backpacking dinner? Actually, I can go for one of these any time.

Asparagus tart with cauliflower puree

As you can see there are numerous ways to top a rice tart.

Delicata squash tart with kale chips

This one looks like a Christmas wreath but it tasted a whole lot better.

Here's what you need for a super easy basic rice tart:

1/2 cup of cooked jasmine rice, cooled
1 organic egg


Here's what you do:

Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Mix the rice and egg in a small  bowl. Pour the mixture onto the baking sheet. Spritz with olive oil. Bake for 10-12 minutes or until tart holds together and edges are slightly browned.

For the asparagus/cauliflower tart:

Steam 1/4 small cauliflower until florets are tender. Puree the cauliflower with a bit of milk of your choice or farmer's cheese. Add salt and pepper to taste. Grill 3-4 asparagus spears. Spread cauliflower mixture on tart and top with asparagus. Place in the oven for a few minutes to warm your tart.

For the grilled veggie tart:

Grill veggies of your choice, such as zucchini, grape tomatoes and yellow and red peppers. Spread tart with farmer's cheese and top with grilled veggies and sprinkle of fresh basil. Warm in the oven before serving.

Recipes contributed to:

http://wholenewmom.com/traditional-tuesday/paleo-oatmeal-grain-free-carrot-cake/

Peanut butter cup baked rice pudding

Peanut butter cup (or sunbutter) baked rice pudding with chocolate sauce

Don't call me a cook anymore. These days I'm a scientist. Instead of splitting atoms, I'm examining the composition of the carbohydrates I eat. I want to eat mainly easy-to-digest carbohydrates because difficult-to-digest ones lead to malabsorption, fermentation and bacterial overgrowth.

On a given day, my carbohydrate intake is a balancing act between carbs that range from low to high glycemic. Admittedly, most of my foods are in the moderate glycemic category. Foods that are low glycemic (most grains, legumes, nuts/seeds) have the greatest fermentation potential.

I select most of my foods from moderate glycemic vegetables. Then, I sprinkle in a few higher glycemic foods such as seed or nut butter and fruit. Proteins, such as meat, fish and eggs, and healthy fats are added to the mix, along with an occasional grain, like jasmine rice.

Then, of course, there is the chocolate/sunbutter/peanut butter food group. Even in restricted diets, you have to make room for an occasional treat. Peanut Butter (Sunbutter) Cup Baked Rice Pudding falls into that special food group.

 But on my diet, I have to plan my entire day around the fermentation potential of whatever treat I prepare and eat. If I decide to eat Peanut Butter (Sunbutter) Cup Baked Rice Pudding, I know I am looking at some ingredients with low to moderate glycemic indexes. That means throughout the day, I need to eat lots of foods with little fermentation potential, such as salads with lots of protein and some moderate veggies. It would mean skipping other seed or nut butter snacks and limiting fruit to one-half-cup serving at most.

You will need these ingredients for one huge serving of PB (SB) Cup Baked Rice Pudding. The whole thing has a fermentation of 6, out 20-25 points for an average day. You also could prepare it in two small ramekins and have two servings with FP of 3 per serving.

1/2 cup cooked jasmine rice
1 egg
1/8 tsp. vanilla extract
1/8 cup milk beverage of choice
Liquid stevia drops
1/8 tsp. salt
1 T. cocoa powder (raw powders are harder to digest)
1-2 T. sunbutter or peanut butter
Optional: chocolate topping (melt coconut oil and stir in additional cocoa powder and some stevia, to taste)

Instructions:

Add all ingredients (except for chocolate topping) into a small bowl. Stir to mix. Pour mixture into one large ramekin or two small ones. Microwave for 1-1/2 minutes. Top with chocolate topping and serve hot.

Naps are special with friends

Note: Freeze leftovers and defrost in microwave when ready to eat.

Recipe contributed to: http://www.tessadomesticdiva.com/2014/07/allergy-free-wednesday-127.html

http://www.tessadomesticdiva.com/2014/07/allergy-free-wednesday-127-2.html