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

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/

Allergy-fibro connection; pumpkin flour buns

Nika and Bailey play hide and seek

Every fall I have suspected that my fibromyalgia is affected by allergies. My symptoms are probably a 9-10 (on a scale of 1-10 with 10 being the worst). The rest of the year I’d rate my symptoms as 1-5.
These days, data backs up what I have long believed: there is a strong relationship between fibro and allergies. In fact, the majority of people with either fibromyalgia (FMS) or chronic fatigue syndrome (CFS) have classic allergy symptoms, including runny nose, nasal congestion and difficulty sleeping.

Unfortunately, researchers don’t know why they go together. One theory is that the entire central nervous system becomes sensitized (central sensitization) which leads to things like the way the body amplifies pain with FMS, CFS. Others believe that allergies are a risk factor that make you more prone to developing these conditions, especially when combined with genetics and immune system problems.

Basically they are saying, I’ve been predestined to get FMS since the day I was born as I’ve had lifelong allergies. My belief is that allergies are Step 1 in a timeline to developing FMS. Step 2 toward FMS is the silent inflammation that allergies cause. This silent inflammation is caused by gut imbalances which may be traced back to allergy medications and antibiotics.

Step 3 is the damage to your gut caused by this silent inflammation which leads to leaky gut. Step 4 is the overload tothe immune system caused by leaky gut as it deals with an increase in bacteria, toxins and inflammation.

Step 4 is fibromyalgia.

Then what?

Researchers oversimplify the effects of the allergy season on FMS. They say it might disrupt your sleep or cause your muscles to tighten if you are sneezing or coughing a lot.

I don’t think they have a clue. This fall allergy season has been like a nightmare for me. There is not one part of me that hasn’t being affected as the pollen counts have climbed into the extremely high category. To add insult to injury, the fall allergy season is going on weeks beyond normal and the pollen-producing plants are behaving like they are on steroids.

The only “good” thing about all of this is that it has helped crystallize for me that “yes” allergies definitely impact FMS. Every time, pollen counts have dipped a bit I have gotten some relief from my FMS symptoms, along with allergies. Every time pollen counts have risen, the opposite has occurred.

What does this mean for FMS sufferers?

I’m not sure but I do know we should get on the bandwagon to stop climate change. Researchers say climate change is responsible for longer allergy seasons that continue to grow in length each year. I say “get politically active” on this issue.

In the meantime:

•Use your Neti Pot,
•Go outdoors when pollen counts are lower,
•Watch what you eat as anything but a clean diet may make your allergies worse,
•Take your allergy medication if it’s safe for you,
•Stick religiously to your symptom-relief protocol.

Pumpkin flour by Anti-Grain

Pumpkin flour buns

 During peak allergy times, I've found it best to stick to an organic, whole foods diet. Fortunately, I am still harvesting produce from my vegetable garden. (No surprise, given our warmer than normal temps.) Recently, I discovered Anti-Grain flours, which are all-organic flours made from pumpkin, butternut squash, apple and sweet potatoes. I decided to try the Pumpkin Flour as it seemed to be the lowest in carbs and fermentation potential.

Pumpkin flour buns, cut in half

 I ordered the Anti-Grain Pumpkin Flour from the company's website at http://www.anti-grain.com/products.html

 Here's what you need to make five Pumpkin Flour buns:

1/2 cup pumpkin flour
1/2 cup almond flour
2 eggs
1/2 tsp. baking soda
1/8 tsp. salt
1 tsp. apple cider vinegar
1/4 cup kefir or other milk beverage or water
olive oil
parchment paper


 

 Here's what you do:

Preheat oven to 350 degrees.
Mix ingredients. Line a large baking sheet with parchment paper and drizzle with olive oil.
Make five discs of batter on your baking sheet. Make sure the discs are evenly spaced.
Bake for 15-20 minutes or until golden brown.

Chicken sandwich on pumpkin flour bun

Once the buns are cooled use a sharp knife to cut them in half  for sandwich buns or leave them whole, if desired. 

Poached egg on pumpkin flour bun toast

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

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Embrace change and step out of your comfort zone for traveling/trekking

Getting enough fuel for your favorite aerobic activity can be challenging if you have starch intolerance. My favorite summertime activity is hiking and backpacking. Unfortunately for me, I have starch intolerance which accompanies my other problem, fibromyalgia. 

Individuals with starch intolerance experience stomach distress after consuming starches and sugars. Starch intolerance is the body’s inability to completely process carbohydrates (sugars and starches) due to inadequate or absent enzymes needed for their digestion. Starch intolerance often goes hand in hand with fibromyalgia where sufferers have IBS and bacterial infections which damage the digestive tract's ability to produce enzymes for digestion.

Hikers/backpackers and individuals participating in other sports rely on carbohydrates to provide the fuel their bodies need during high energy activities.  Carbohydrates (sugars and starches) are our body’s primary source of energy. 

Energy bars loaded with grains, seeds/nuts, dried fruit and sugar are popular pack-along-food for hikers and other weekend warriors. Unfortunately, this food combination can be “lethal” for those with starch intolerance who experience gas, cramps, bloating and diarrhea and/or constipation from such foods.

 

Do you throw in the towel and give up the activities you love? Or do you get creative in gathering foods for your adventures?

I choose to get creative. I admit some of the foods I am packing for my upcoming hiking/camping trip are not ones I ever pictured myself eating. For instance, pemmican, a blend of jerky, animal fat and sometimes berries, was previously not on my shopping list but now it is. Pemmican was a food used by ancient peoples that was packable and full of energy.

Bailey, the cat, ready to travel

 

 Yes, I am choosing to fuel myself with foods from the paleo eating plan.
 
Here are some ideas for packable but low-starch foods:

·         Pemmican

·         Jerky

·         Hard-boiled eggs or pickled eggs

·         Kale or similar veggie chips

·         Homemade fruit leather (minus the added sugar)

 

Veggie chips drying in the oven at 175 degrees

This week I have been making watermelon and cantaloupe leathers. The recipe is simple.

What you need

8 cups watermelon or cantaloupe, cut into cubes

Watermelon leather puree in the oven

 

What you do

If you have a juicer, juice the watermelon or cantaloupe. Reserve the juice for another time and focus on the pulp or solids from the juicing process.

Spread the pulp on a parchment paper-lined baking sheet. Place in your oven, set to 175 degrees, for about four hours or until the fruit is dry.

Cut into pieces and store in Ziploc baggies for your adventures.

Dry and ready to cut watermelon leather

 

Alternative for no juicer:

Puree the fruit in your blender. Pour the puree through a cheesecloth over a bowl to separate the solids from the liquid. Remember to use the solids for your fruit leathers and save the liquid to drink.

Why use watermelon or cantaloupe? Both of these fruits contain sugars which are easily digested by those with starch intolerance. However, you still must limit how much you eat.

Kale veggie chips in the oven

  Article linked to:

 http://www.tessadomesticdiva.com/2015/08/allergy-free-wednesday-179.html

 

http://www.beingfibromom.com/chronic-friday-linkup-5/ 

 http://www.fibrobloggerdirectory.com/

Limit starch for fibro diet; kefir iced coffee

 

Bailey, the cat, enjoys a new lounging spot---an old car seat

Do you experience stomach distress after consuming starchy foods, such as grains or potatoes? You may have starch intolerance which is the body’s inability to completely process carbohydrates (sugars and starches) due to inadequate or absent enzymes needed for their digestion.

Fibro sufferers usually have insufficient enzyme production because of damaged digestive systems due to bowel infections, including candida and small intestinal bacterial overgrowth (SIBO). Starch intolerance goes hand in hand with these problems.

You may be familiar with lactose intolerance. It is the inability to break down lactose in milk products because the enzyme lactase is lacking.  Starch intolerance is the same and produces similar symptoms including gas, cramps, bloating and diarrhea and/or constipation.


Sixty percent of fibromyalgia sufferers have Irritable Bowel Syndrome (IBS) and 70 percent have symptoms of IBS. These IBS-symptoms are usually triggered by bowel infections, such as an overgrowth of candida or small intestinal bacterial overgrowth (SIBO). Both of these conditons result in an overgrowth of bad bacteria in the gut. Studies show that SIBO occurs in 90 to 100 percent of fibromyalgia patients.

Ingredients for kefir iced coffe

Carbohydrates (sugar and starches) are our body’s primary source of energy. There are three types of carbohydrates: monosaccharides (single sugars), disaccharides (made up of two sugar units) and polysaccharides (made up of complex multiple sugar units). The more complex carbohydrates require specific enzymes to break them down for digestion while simple sugars (monosaccharides) are absorbed directly from the intestine into your blood.

There are two types of starches including amylose (a polysaccharide) and amylopectin (a more complex polysaccharide). Most starchy vegetables (including corn, wheat, oats, barley, many varieties of rice and potatoes) contains 20 -30 percent amylase and 70-80 percent amylopectin. Legumes and some potatoes contain higher percentages (up to 65 percent or more) of amylase. 

Lack of the required enzymes to break down these starches will leave them in the digestive system to cause symptoms of food intolerance. The severity of the symptoms depends on the extent of the enzyme deficiency, and range from a feeling of mild bloating to severe diarrhea. 

Undigested sugars remain in the intestine, which is then fermented by the bacteria normally present in the large intestine. These bacteria produce gas, cramping, bloating, a "gurgly" feeling in the abdomen and flatulence. The distress normally begins about 30 minutes to two hours after eating or drinking foods containing the offending sugar, such as lactose in the case of lactose intolerance. Food intolerance can be confused with food allergies, since the symptoms of nausea, cramps, bloating, and diarrhea are similar.

There is no cure for carbohydrate intolerance. However, one may follow a healing diet where the offending starches and/or sugars are avoided. The Specific Carbohydrate Diet was one of the first eating plans to address carbohydrate intolerance.

 High quality digestive enzymes also may be purchased. They may help with the break down of starches and sugars, and reduce symptoms when used in conjunction with a healing diet.

Mocha iced kefir coffee

We seem to be programmed to want something starchy/sugary so what do you do to curb your craving? I reach for kefir iced coffee. Either plain or mocha does the trick to curb my carb craving.

Plain iced kefir coffee

It's so easy and quick to make and no lactose, if you choose the lactose-free kefir or alternative dairy beverage of your choice.

 Here's the basic recipe:

• Use extra brewed coffee to make iced coffee cubes. Simply freeze the coffee in an ice cube tray. 
• When ready to make your iced coffee, pour about 1 cup of plain kefir over the coffee cubes, added to a glass. Sweetened with desired sweetener.
• For mocha kefir iced coffee, you will need an add-in of 1 T. cocoa powder. 
• Here's a trick for getting the cocoa to dissolve. Pour about 1/8 cup of heated water into your glass before adding other ingredients. Stir in the cocoa powder. Then, add in the coffee cubes and kefir.
• Now, sit back and enjoy!
  
  
  

http://www.tessadomesticdiva.com/2015/07/allergy-free-wednesday-178.html
 http://www.beingfibromom.com/chronic-friday-linkup-4/

http://www.fibrobloggerdirectory.com/