How I go medication-free with fibro; plus cauliflower potato salad

Mom and I are going biking.

Is there really a world where medications help relieve pain without side effects? In my world, I get no pain relief but all of the side effects. Anti-inflammatory drugs, aspirin---you name it, I get zippo on the positive side and plenty of negative side effects. That's why I go medication-free except for Armour Thyroid which is compounded to leave out the fillers (they blunted its effectiveness).

Mom and I are going hiking after I rest up.

How do I control my pain without medications? Trust me, sometimes I am tempted to take a Tylenol or aspirin, especially when my fibro flares up. But then I say to myself, "Wait a minute, Einstein. Haven't you already experienced elevated liver enzymes from taking medications previously? Show me the benefit."

Instead, I cope with these strategies:

• Exercise including working on good posture. (I know you're thinking but you're in pain. For me, it helps to move around.)
• Muscle release.
• Meditation.
• Positive thoughts.
• Heat and ice to painful muscles.

The no-potato salad

The big three for relieving my pain are exercise including working on good posture, muscle release (myofascial release) and meditation. Exercise is the one that most people don't get. How can it relieve pain or how can you do it if you're in pain? I guess it's like a feel-good drug because it elevates my endorphins.

The best exercise program for someone with fibro should focus on rebalancing the body. Let's face it. We're off balance. Well, some of us are more off balance than others.

What I mean is we're kind of like an old door hanging off balance. The door didn't get off balance right away. First, there might have been a loose screw but if no one fixes the problem, the door becomes so unbalanced it won't even close.

The same thing happens to a body in pain. We shift this way and that way trying to deal with the pain. We slouch because we are miserable. The body gets out of alignment because some muscles are tighter than others. Pretty soon, everyday movements become inhibited and more painful.

I spend a lot of time doing an exercise program that rebalances my body, releases tight muscles, relieves my pain, and improves my posture by lengthening and strengthening my muscles. It's the Essentrics program (also called Classical Stretch).

Myofascial release is the second of the big three. My husband learned to do the technique on me from a physical therapist I saw for years. Myofascial release is a stretching technique used by physical therapists to treat patients with a variety of soft tissue problems. Like most things, it only helps if you are doing other key things like a stretching/strengthening program as well as getting proper nutrition.

Myofascial release is stretching of the fascia. Fascia is a thin tissue that covers all the organs of the body. This tissue covers every muscle and every fiber within each muscle. Fibro sufferers have short, tight muscles as well as fascia which causes pain. Myofascial release helps by releasing the uneven tightness in the fascia.
In other words, Myofascial Release is stretching of the fascia.

During a myofascial release session, small areas of muscles are stretched at a time. The therapist finds tight spots by feel and also is guided by patient input. Myofascial release is not massage. It's actually a technique of trying to equalize muscle tension throughout the body. Unequal muscle tension can compress nerves and muscles causing pain.

I stress it's not a miracle cure. It won't work by itself. I had myofascial release treatments for years but my real progress was made when I added nutritional support and an exercise program designed to rebalance my body.

Meditation is another way I relieve pain. I practice it every day. See my post here for more information:
http://catsinthekitchen.blogspot.com/2015/01/the-power-of-meditation.html

Another thing I have to do every day is practice good nutrition. One of my favorite recipes is Cauliflower Potato Salad.

Here's what you need for 4 servings:

1/2 medium cauliflower, chopped into florets
1-2 hard-boiled eggs
1 dill pickle, chopped (I used Bubbies brand)
1 celery stalk, chopped
Optional: 1 chard stalk, chopped
2 tsp. yellow mustard (I use Eden organic yellow mustard)
1 T. olive oil
2 tsp. apple cider vinegar
salt and pepper

Here's what you do:

Chop all your veggies. Place in a pot of salted, boiling water. Cook until fork tender. Drain the veggies. Then, emerse them an icewater bath to cool the veggies. Mix the cooled veggies in a large bowl with the mustard, olive oil, apple cider vinegar, salt and pepper. For a creamier version, add in 1 T. of plain yogurt of your choice. Toss in the eggs. Chill until ready to serve.

http://www.fibrobloggerdirectory.com/
 http://www.tessadomesticdiva.com/2015/06/allergy-free-wednesday-170.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

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

Low carb best for fibro; plus brownie cookie dough milkshake

Nika is my loveable, happy malamute.

Happy Mother's Day from me and all my fur-kids!

Yes, fur-kids need a mom willing to get down on the floor with a flashlight to search for a crumb of food under the dishwasher.

As a fibro sufferer, I wear all kinds of hats---fur-kid mom, wife, gardener, writer and low fermentation potential (FP) chef. Low FP means I have to be my own food police because not all carbohydrates are created equal.

I stick to a diet that is lower in carbohydrates. That doesn't mean I don't eat carbohydrates. But the ones I choose have to be easily digested (low FP) so they don't stick around and encourage the growth of bad bacteria in my gut. I also must monitor the serving size of anything that contains carbohydrates.

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

Why do fibro sufferers do best on low carb diets?

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.

Your health problems may seem to have started out with IBS. But how did you get IBS?  A diet high in sugar, antibiotics and acid blockers have changed the mix of bacteria in our guts. There are more bacteria in the colon than cells in the whole rest of our bodies, so overgrowth with toxic bacteria is a big problem.

Today, it's believed that carbohydrate malabsorption coupled with SIBO may be the ultimate cause of IBS.

Studies show that SIBO occurs in 90 to 100 percent of fibromyalgia patients. Researchers believe that fibromyalgia is the result of SIBO and that treating bacterial overgrowth can significantly reduce FM symptoms.

SIBO is defined as the presence of an abnormally high number of bacteria in the upper part of the small intestine. At this level, the normally harmless bacteria that live in our gut can become harmful. They begin to produce toxins, enzymes, and intestinal gases, that can disrupt digestion, cause intense physical discomfort and even damage the small intestine.

The symptoms of SIBO, like IBS, can include abdominal pain or cramps, diarrhea, constipation, gas, bloating, acid reflux, flatulence, nausea, dehydration and fatigue.  More severe symptoms can include weight loss, failure to thrive, anemia, bleeding or bruising, night blindness, bone pain and fractures, leaky gut syndrome and autoimmune reactions, among others.

How do you treat bacterial, yeast overgrowths?

From my experience, prescription drugs don't really work to control candida or SIBO. They may "help" initially but then you need to dig in and prepare for a lifetime of low FP eating. The best treatment is through modification of your diet to focus on low FP carbohydrates which means eating a lot of low-starch veggies and good quality protein.

You also will need more nutritional support than with other illnesses. Increased bowel infections (IBS, SIBO) means decreased nutrient absorption. Some of these increased nutrient needs include B12, magnesium, iron, essential fatty acids and more.

I don't want to sound like a "Debbie Downer" but once you have SIBO, the only way to control your fibro symptoms is to change the way you eat; supplement with vitamins and minerals; and take digestive enzymes and HCL-pepsin.

Brownie cookie dough milkshake

Okay, for Mother's Day, we'll let you take a "pass," sort of, with this brownie cookie dough milkshake.

I've really been going crazy for milkshakes recently. There's been my healthy milkshake http://catsinthekitchen.blogspot.com/2015/03/exercise-can-be-part-of-fibromyalgia.html , recovery milkshake http://catsinthekitchen.blogspot.com/2015/04/chocolate-recovery-milkshake-allergies.html, cookie dough milkshake http://catsinthekitchen.blogspot.com/2015/05/get-yourself-back-plus-cookie-dough.html and now brownie cookie dough milkshake.

For desserts, I really like healthy milkshakes. It's like I'm getting a treat but chocked full of healthy and low FP ingredients. I always use my homemade yogurt (lactose-free) to get a dose of good bacteria.

Here's what you need:

You need frozen milk ice cubes (about 1 cup of your favorite milk beverage), 1/2 cup or more of yogurt of your choice (lactose free or low lactose, no sugar), 1/4 tsp.powdered stevia, 1/4 tsp. vanilla extract, pinch of salt, and 1 T. cocoa powder.

Mix everything up in your blender.

Now, for the your mix-ins. Prepare one batch of brownie cookie dough.

 Mix 1 T. almond butter (or other seed or nut butter), 2 T. almond flour (or more seed or nut butter), 2 T. coconut oil, 2 T. ghee (or replace with 2 T. coconut oil), 1 T. cocoa powder, 1/4 tsp. cinnamon, dash of nutmeg, pinch of salt, 1/4 tsp. vanilla powder, stevia to taste. Tip: soften the coconut oil and ghee. Spoon the mixture into a small loaf pan and place in the fridge for firming up. Then, cut into bite-sized pieces.

Mix in 1 T. brownie cookie dough bites and optional 1 T. chopped almonds  per 1 cup of healthy milkshake mixture.

Recipe contributed to:
 http://www.tessadomesticdiva.com/2015/05/allergy-free-wednesday-166.html

 http://www.fibrobloggerdirectory.com/

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/

Chocolate "recovery" milkshake; allergies and fibromyalgia

Chocolate milkshake

Robie Creek 2015, a mountainous half marathon, is now a thing of the past. I participated last Saturday but I have to say my whole body is still reeling from the experience. I will recover but as you can see by the photo below, I was suffering when I reached the 8.5-mile point at the summit. No wonder, I needed a chocolate "recovery" milkshake. I made and froze one ahead of time to have at the finish. It was delicious and I really earned it.

Reaching Adalpe Summit after 8.5 miles of uphill

You probably noticed I'm not smiling in the photo above. You think I would have at least pretended I was having fun. But beware of events that people describe as both "fun and torture." Read more about how I got into this event at:
http://catsinthekitchen.blogspot.com/2015/03/exercise-can-be-part-of-fibromyalgia.html

 Here's my post-race reward---Chocolate "Recovery" Milkshake. I froze it ahead of time, packed it in ice in a small insulated lunch bag and placed it on the truck that carries your post-race stuff to the finish line.

Ingredients:

1 cup milk of your choice, frozen into cubes
1/2 cup yogurt (you choose what kind; I use homemade, lactose-free yogurt) http://catsinthekitchen.blogspot.com/2015/04/probiotics-are-your-best-friend-mini.html
1/4 tsp. pure vanilla powder or 1 1/2 tsp. vanilla extract
pinch of salt
2 T. cocoa powder
stevia, to taste
1 T. seed or nut butter or ! T. coconut oil

Directions:

Make your frozen milk cubes ahead of time. I usually keep a batch pre-made in the freezer. Combine the cubes plus all the other ingredients in your food processor. Blend until smooth and creamy. Pour into your container for immediate eating or freeze for later as I did. Serve with an extra dollop of yogurt on top.

Delicious topped with or without extra yogurt

I felt like collapsing like Misha after the race

I slept like Misha, in photo above, the night after the race. Fortunately, among other things, I had my allergies figured out beforehand. Allergy medications do not work for me, and allergy season in my area is worse this year. Luckily, I found and tried Aller-C, a natural remedy by Vital Nutrients. It contains Quercetin, a natural antihistamine. My healthcare provider indicated many of her patients who can’t or don’t want to take regular antihistamines have had good results.

She mentioned that this product starts working in several days which was a definite plus. Some natural remedies have to be taken long before allergy season to allow them to build up in your body.

A 100-capsule bottle sells for about $20 plus free shipping on Amazon with a minimum order of $35. You take two capsules two to four times daily or as directed by your healthcare professional.

Quercetin is an antioxidant and anti-inflammatory. It belongs to a group of water-soluble nutrients, known as bioflavonoids. It is available as a supplement but is found naturally in many food sources, including apples with their skin, tomatoes, red and yellow onions, scallions, berries, red grapes, black and green tea, broccoli and citrus fruit.

Allergy season is no cakewalk for those with allergies but what if you throw fibromyalgia into the mix? The majority of fibromyalgia (FMS) sufferers have classic allergy symptoms, including runny nose, itchy eyes and congestion. They also have widespread, chronic pain in their muscles, tendons and ligaments, and many other symptoms.

Are allergies then a risk factor for developing fibromyalgia? No one knows for sure but one theory is that allergies, combined with genetics and/or immune system problems, could make you more prone for developing FMS.

Seasonal allergies seem to magnify the symptoms of FMS.  On bad allergy days, your pain may be worse; your digestive system may be more off kilter; and you may have less energy. Why? My theory is allergies cause inflammation in your body which simply adds to the load your body is already bearing.   

Many FMS sufferers get no relief at all from antihistamines or other allergy medications. In many cases, the medications cause all the side effects with none of the benefit.

Since FMS and allergies seem to go together, you need some kind of plan for dealing with the problem during allergy season. Here are some things I do as an FMS sufferer to reduce the affect of seasonal allergies on my other symptoms:

• You may have to try several medications before finding the right one that works for you as FMS sufferers tend to be sensitive to medication. Beware of drug interactions if you are taking other medications.
• If meds don’t work, try using a saline nasal spray and/or Neti pot or electronic nasal cleaning device, such as a SinuPulse. Consider herbal remedies as well.
• I eat a clean diet, sometimes opting for organic fruits and veggies if possible.  Don’t venture into the unknown and try foods that may trigger symptoms. Many with FMS also have food sensitivities which are constantly shifting. This means new food sensitivities may appear at any time.
• Getting plenty of sleep is at the top of my list. Sleep deprivation is not good for anyone’s immune system.
• Stress can worsen FMS symptoms and allergies.
• Exercise boosts my endorphins. I try to do something every day. (Note: Race to Robie Creek is a bit over the top.)
• My healthcare provider recommended a natural product, called Aller-C by Vital Nutrients. It contains Quercetin, a natural antihistamine. She indicated many of her patients who can’t or don’t want to take regular antihistamines have had good results.
  
  
  
  
  Recipe contributed to: http://www.tessadomesticdiva.com/
   http://www.fibrobloggerdirectory.com/

Probiotics are your best friend; mini-yogurt "pb" cheesecakes

Mini-yogurt "pb" cheesecakes, lactose-free

These mini-"pb" cheesecakes may not look like something that's good for your gut but they are made from probiotic-rich (lactose-free) yogurt. If you have fibromyalgia, you need to make probiotics your best friend.

Why do you need probiotics? 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. Researchers believe that fibromyalgia is the result of SIBO and that treating bacterial overgrowth can significantly reduce FM symptoms.

Replenishing good bacteria in the gut by eating cultured foods, such as yogurt, is one part of a treatment plan for candida or SIBO overgrowths.

Misha says, "More yogurt, please."

Even Misha, the husky, pictured above, knows probiotics are not only good for him but can help those with fibromyalgia too.

I make my own yogurt to make sure it's lactose-free.

It's fairly simple to do. Here are the instructions http://pecanbread.com/p/tanya/yogurthowto.html

Once you have a batch made, there are all kinds of things you can make including mini-yogurt "pb" cheesecakes.

Yes, they have a little chocolate but they still are a healthy probiotic-rich treat.

Here's what you need for 5-6 mini-"pb" cheesecakes:

Optional chocolate "crust" and topping:

1/4 cup coconut oil
1/4 cup cocoa powder
stevia powder, to taste

Filling:

1 cup farmer's cheese (probiotic-rich and lactose-free0
2 cups homemade lactose-free yogurt or other plain yogurt
1/4 cup sunbutter, peanut butter or other seed/nut butter of choice
2 T. of Great Lakes grassfed gelatin (for thicker yogurts such as Greek yogurt reduce amount to 1 T.)
stevia powder or liquid stevia, alcohol-free, to taste

Here's what you do:

For the filling, process the yogurt, cheese, stevia and seed/nut butter in a food processor. Set aside while you prepare the gelatin. Place the gelatin in a small heat-proof mug or cup. Add 1 T. of water and stir until gelatin softens.

Place the cup with gelatin in a skillet, filled with 1/2-inch of water. Heat the skillet with mug on the stove on medium heat. Stir the gelatin until it dissolves. Then, turn off the stove and remove the cup of gelatin from the skillet.

Add the gelatin solution to the filling mixture in the food processor. Blend until mixed.

Ramekins with chocolate crust, filled and unfilled

Add a chocolate crust if you like before pouring in the cheesecake mixture. For the crust, mix softened coconut oil with cocoa powder and stevia. Pour a small amount into each ramekin. Place the ramekins in the freezer to harden the "crust" before pouring in the filling.

Reserve extra chocolate mixture for topping.

Pour in the filling, chill and then decorate the top with more chocolate drizzle, if desired.

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Fibro sufferers' gut problems eased by sticking with healthy diet; plus Reese's sunbutter cupcakes

Reese's Sunbutter Cupcakes

Easter is a time to enjoy family, friends and your childhood favorite treats. But can individuals with fibro and associated gut problems still have an Easter favorite, like Reese’s Peanut Butter Cups? You can have something even better if you are willing to make this copycat recipe for Reese’s Sunbutter Cupcakes.

These cupcakes not only remind you of Reese’s PB Cups but are adaptable to accommodate most food sensitivities. For instance, you can use whatever seed or nut butter or type of flour that works for you.

Individuals with fibromyalgia usually have irritable bowel sydrome (IBS) and gut infections such as candida or small intestine bacterial overgrowth (SIBO). I have all of these problems but can keep my stomach problems under control (Hey, I didn't say perfect but manageable) by following a low fermentation diet. This means eating foods low to moderate in carbohydrates that are easily digestible. The amount of these foods eaten also is critical. See this post for additional information on a low fermentation potential (FP) diet. http://catsinthekitchen.blogspot.com/2014/02/scrutinize-carbs-for-fermentation.html

When holidays or other occasions come along, it is important to not stray from your diet. For instance, you can't say, "Just this once I'll have a piece of cake and ice cream." My plan is to be prepared for these times by cooking something that will satisfy my cravings but not sink the boat, so to speak. 

 Easter is one of those times where temptation will be everywhere for you to abandon your diet. My copycat Reese's Sunbutter Cupcakes should help you stay low FP as long as you eat just one per day or share the rest with others.

Here’s what you need for five cupcakes:

1 T. pumpkin puree or applesauce (unsweetened)

3 T. almond flour or gluten-free flour of your choice

1 T. sunbutter, peanut butter or alternative of your choice

½ tsp. baking soda

½ tsp. apple cider vinegar

Dash of salt

½ tsp. cinnamon

½ tsp. powdered stevia or alternative sweetener, to taste

1 egg or egg substitute

¼ cup yogurt or milk of choice

Cupcakes ready for filling and decoration

Here’s what you do:

Preheat the oven to 400 degrees. Line five cells of a muffin pan with cupcake wrappers. Mix all the ingredients in a food processor. Pour the batter in the cupcake liners. Bake for approximately 15 minutes. Remove to cool.

In the meantime, prepare the filling and icing. Use an additional ¼ cup sunbutter, peanut butter or alternative of your choice, and mix with 1 T. softened coconut oil and 1 T. milk of choice. Pour this thickened mixture into a small Ziploc bag. Press the mixture to the bottom of the bag and remove most of the air before zipping the bag closed. Use a pair of scissors to snip off one corner of the Ziploc to make a substitute “pastry bag.”

Cupcakes and ziploc "pastry bag"

Once the cupcakes are cooled, use a knife to make a small hole in the middle of each cupcake. Fill each hole with the sunbutter/peanut butter filling. Use the remaining filling as icing for the top of each cupcake.

Cupcakes filled with sunbutter filling

As an option, you can decorate the tops of your cupcakes with Copycat Reese’s Eggs.

Copycat Reese's Eggs with chocolate glaze

Here’s what you need:

¼ cup sunbutter or alternative

2-3 dates, softened

1 T. softened coconut oil

2 T. cocoa + 2 T. coconut oil

Stevia or 2 T. agave or maple syrup

Reese's copycat eggs being dipped in chocolate

Mix the first three ingredients in a food processor. If too sticky, place in the refrigerator to firm up slightly. Shape the dough into 6-8 tiny egg shapes. Freeze for an hour or so on a plate lined with wax paper. Mix the cocoa and additional coconut oil plus sweetener to make the chocolate coating. Once the eggs are frozen, dip one at a time into the coating and freeze. Place one or two finished eggs on the top of each cupcake.

The finished product---yum!

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