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

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/

Kefir: better than medicine; plus chocolate pumpkin candy bars

 

  Healing illness from the gut out has always been one of my beliefs. Seventy-five percent or more of our immunity resides in our digestive system. If we can heal our guts, we can absorb the nutrition our body needs to function properly. Seems simple, right? 

Unfortunately, it's not so simple for those of us with fibromyalgia and other chronic illnesses who have majorly screwed up guts. Some things work and others don't. The only thing you can do is keep trying. But Hippocrates was right on with his famous quote: "Let your food be your medicine, and your medicine be your food."

Homemade kefir culturing on counter

Recently, I started making homemade kefir. I had tried it once before but then I broke my wrist. I had to ditch the project. With both wrists intact now, I've rediscovered cultured kefir, one of the most probiotic-rich foods on earth. It may help you beat colds and flu, lessen allergies and asthma, and heal chronic illnesses, like fibromyalgia. In studies, kefir has either done as well as or outperformed antibiotics when treating illnesses. With its amazing medicinal properties, no surprise, its name comes from the Turkish word for “good feeling.”

What really impresses me is this fermented milk drink when homemade contains up to 35 strains of good bacteria and yeast compared to yogurt which has just a few and bottled kefir which has 10 strains plus some unwanted ingredients like sugar and thickeners. It’s a complete food which contains high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics.

Some of its benefits can definitely help those of us with fibromyalgia. They include:

·         Boosts immunity

·         Fights allergies

·         Supports detoxification

·         Lessens asthma symptoms

·         Heals bowel disease such as  Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD)

·         Improves lactose digestion.

Wouldn’t it be great if eating a bacteria-rich food like kefir could help you beat illness, like fibro, and feel better overall? Our digestive systems play host to trillions of good bacteria. But we eat poor diets and take antibiotics which wrecks up our perfect balance of good and bad bacteria. All of this leads to digestive issues and immune system problems. 

We don’t want that if we want to be healthy. Kefir can be our medicine too. Studies have shown that kefir whey neutralizes most pathogenic bacteria within 24 hours. 

King Bailey on his favorite blanket

What kefir does the best job of keeping you well? Homemade works best as I have found out. I have been drinking plain bottled kefir for several years with some health benefits but nothing compared to what I experienced after making and drinking homemade kefir. 

My experience confirmed studies I read that showed homemade kefir has strong anti-inflammatory properties which can heal IBS, IBD and allergies. Those of us with fibro know all about those problems.

You can make homemade kefir from cow, goat or sheep milk. You need kefir grains which can be purchased from various websites such as www.culturesforhealth.com. Get a gallon of milk to start. Organic whole milk or raw milk, if available, will work. Follow the directions that come with the kefir grains to start fermenting your own supply of this super food.

One word of caution: you may need to build up your "tolerance" to kefir.  Some people thrive on kefir right from the start and others may need to proceed more slowly. Start with about four ounces or less and build up to eight ounces per day.

Chocolate Pumpkin Candy Bars 

 Here's what you need:

1 cup of coconut oil, melted

4 T. cocoa powder

1/4 tsp. salt

stevia, to taste

1/2 tsp. cinnamon

Combine the above ingredients and pour into a 8 X 8-inch square pan, lined with parchment paper. Place in the fridge to firm up the mixture a bit.

You also will need for the pumpkin swirl:

2 T. pumpkin puree

1/4 cup sunflower seed butter or alternative

pinch of salt

a little water to thin out the mixture, if needed

Mix the pumpkin swirl ingredients until smooth. Spoon the mixture onto the chocolate before it completely firm up. Return to the fridge until bars are firm and ready to cut.

http://www.tessadomesticdiva.com/2015/10/allergy-free-wednesday-191.html
 http://vegetarianmamma.com/gluten-free-fridays-166-hello-delicious-recipes/

Promote wellness with cultured foods; plus simple veggie slider sandwiches

Bailey, the cat, demonstrates relaxation techniques we all need.

Kombucha is one of the fermented foods that I have added to my diet because of its health benefits. A diet rich in fermented foods like kombucha helps strengthen the digestive system and bolsters the immune system, something those of us with fibromyalgia need to be concerned about all year round. Actually, everyone’s immune system could probably use a little tune-up, especially as we head into cold season.

What fermented foods can you add to your diet? Besides kombucha, I make sauerkraut, yogurt, kefir, and all kinds of fruit and vegetables. I’ve even made fermented dill pickles, cultured fruit leathers and salsa. Other fermentation projects I am planning include sourdough gluten-free, paleo bread and Greek-style yogurt.

What is fermentation?
People have long been fermenting foods like wine, yogurt and cheese. Fermentation is a process by which sugars are broken down by helpful bacteria allowing the foods to be stored longer, a practical reason before refrigeration was invented.  


Why eat fermented foods?
Fermented foods are easier to digest because the beneficial bacteria have helped break down the foods. This results in better absorption of nutrients. For instance, raw cabbage is difficult to digest and often causes gas. When cabbage is fermented into sauerkraut, you are better able to absorb its large amounts of vitamin K and C, as well as antioxidants and polyphenols.

I find it difficult to digest carbohydrates but fermentation allows me to enjoy a wider variety of foods. For instance, I usually avoid salsa but I can eat cultured salsa, a little at a time.

Nutritious yogurt and kefir are other foods I can consume because the bacteria break down the lactose during fermentation.

Other beneficial byproducts of fermentation include omega-3 fatty acids, B complex vitamins, digestive enzymes and immune system-enhancing beta glucans. Glutathione, a free radical scavenger in the brain, also is produced during fermentation.

Most of your immune system resides in your gut. These fermented foods give your gut a powerful boost and help strengthen your immune system. Are you convinced?

Three stages of kombucha (l-r): gallon brewing, starter culture tea, kombucha poured for drinking

Getting fermented foods into your diet You can purchase fermented foods in the market (sourdough bread, kefir, fermented pickles and kombucha) but make sure the foods you choose are naturally fermented with traditional lacto-fermentation methods.


I usually culture my own foods because I want to control the ingredients. Homemade cultured foods also are usually richer in bacteria. I always have a number of culturing projects going at the same time. Guests at my house often wonder about all the jars I have placed in warm locations throughout the house. I tell them, “These jars are my science projects.”

You may want to get started by trying kombucha. This fermented tea is made with a kombucha starter culture (scoby), tea prepared with sugar, and some vinegar and/or tea from a previous batch (starter tea). The fermented tea contains a number of vitamins, particularly B vitamins.

I get my supplies from http://www.culturesforhealth.com. When you purchase a kombucha starter culture (scoby), you will get step-by-step instructions for activating the culture and making kombucha. 

Starter culture tea, ready in 30 days

I was a little unsure about trying kombucha because you need sugar to make it. I found out the longer you ferment it, there is very little sugar remaining. In fact, a longer brew time (30 days) results in tea with a richer flavor; more bacteria; and little sugar.

Once you are hooked on kombucha tea, you will want to keep it brewing continuously. I want my kombucha to ferment for at least 21-30 days. That presents problems if you want some to drink every day. 

I started three batches of tea to try to solve the problem. One is ready to drink; another is brewing for 21-30 days; and another is activating the scoby. But if I want to drink some every day, I will need to make bigger batches in gallon-size containers. Another possibility is activating another scoby and getting another container of tea brewing.

Kombucha ready to be enjoyed

While all my culturing projects are going, I’m still harvesting veggies from my garden. Our extended summer weather has kept veggies growing and growing and growing.

I grew patty pan squash this year. It’s delicious and versatile. I made veggie slider “sandwiches” out of some. These little “sandwiches” made me feel like I was eating a real sandwich. Other veggies will work as well. I have tried eggplant, zucchini and winter squash.

Veggie slider sandwiches made from eggplant and patty pan squash

Simply, cut the vegetables into rings. Preheat the oven to 400 degrees. Arrange your veggies in a single layer on a large baking sheet, covered with parchment paper. Season the veggies with salt and pepper, drizzle with olive oil, and roast until tender (about 20 minutes). Throw on other veggies from the garden to serve alongside your “sliders”

While the veggies are cooking, prepare your sandwich ingredients. Pretty simple!

 Article, recipes contributed to:

http://www.tessadomesticdiva.com/2015/10/allergy-free-wednesday-188-2.html

 http://vegetarianmamma.com/gluten-free-fridays-party-165-find-a-new-gluten-free-recipe/

Love healthy fats; chocolate pumpkin fudge

Chocolate pumpkin fudge

There are so many reasons to love my favorite fat--- olive oil. Along with other healthy fats, it can reduce silent inflammation, the root cause of chronic disease; lessen your pain; and help you lose weight, all of which are important to those with fibromyalgia.

Extra virgin olive oil---my favorite fat

You’re probably thinking but how can this be true. Doesn’t fat make you fat? The truth is healthy fat does not make you fat. Our bodies need fat to perform many functions for good health. Our brains are 60 percent fat. Our cells are encased in fat. If we avoid fat, we fail to replenish essential nutrients needed by the body.

Not all fats are created equally. Omega 3 and 6 polyunsaturated fats are essential. They are not produced by the body. We must get them from our diet as they are a significant part of almost all cell membranes.Olive oil, my favorite, along with flaxseed oil, coconut oil and ghee are some of the healthiest fats.

Sunflower seed butter and coconut oil---also favorites

 Olive oil, however, is in a class by itself. It is neither an omega 3 or 6 but rather an omega 9 with the highest concentration of monounsaturated fats of any edible oils This makes it one of the healthiest oils there is.
 If those aren’t enough reasons, now there is another reason to “hug this healthy fat.”A new study suggests that women can dramatically reduce their risk of breast cancer by following a version of the Mediterranean diet that goes heavy on extra virgin olive oil.


Women who followed such a diet were 62 percent less likely to be diagnosed with breast cancer than women who simply reduced the overall amount of fat in their diets, according to the results of a randomized clinical trial published in the journal JAMA Internal Medicine.


The focus of the clinical trial originally started out to assess the cardiovascular benefits of the Mediterranean diet, which emphasizes fruits, vegetables, whole grains, fish and olive oil. Participants were randomly assigned to one of three groups – Mediterranean diet supplemented with extra virgin olive oil, Mediterranean diet supplemented with mixed nuts, or a regular low-fat diet. After studying nearly 7,500 people for about five years, the researchers had compelling evidence that those who were on either type of Mediterranean diet had better heart health than their counterparts who weren't.

Researchers also tracked the incidence of breast cancer in the women participants in the study. The results once again showed the amazing benefits of olive oil. The risk of being diagnosed with invasive breast cancer was lowest in women who were on the Mediterranean diet with additional extra virgin olive oil---1.1 cases per 1,000 person-years or 68 percent lower. The highest rate in those women studied was for those who were advised to eat less fat – 2.9 cases for every 1,000 person-years. That compared to a diagnosis rate of 1.8 cases per 1,000 person-years for women who were on the Mediterranean diet with extra nuts.

The women in the extra virgin olive oil, Mediterranean diet group got 22 percent of their total calories from the oil, on average, but getting at least 15 percent of calories from the oil could provide significant protection, according to researchers.


Lesson from this study: women have nothing to lose – and potential much to gain – by eating more like the people in the Mediterranean.

 I use olive oil at every meal, especially as the main ingredient in my salad dressing. But two of my other favorite fats are coconut oil and sunbutter. Here is a recipe for one of my favorite treats featuring these two fats---Chocolate Pumpkin Fudge.

What you need for 5-6 mini-servings:
2 T. pumpkin puree
2 T. sunflower seed butter
2 T. cocoa powder
¼ cup coconut oil
½ tsp. stevia
Pinch of salt
Optional: 1/8 tsp. cinnamon or pumpkin pie spice

What you do:
Melt oil and sunflower seed butter in a small saucepan. Add other ingredients and blend. Pour into a small loaf pan lined with parchment paper. Place in the fridge until firm. Cut into pieces. Serve as it is or topped with a bit of chocolate sauce.

http://www.tessadomesticdiva.com/2015/10/allergy-free-wednesday-187.html 

 http://www.fibrobloggerdirectory.com/