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.

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Brain tune up with sleep; plus stuffed spaghetti squash

The sleep robbing trio

Fibromyalgia is sometimes described as a sleep disorder. Those of us with fibro often don’t get the sleep our bodies need which results in many of our symptoms. Lots of other people too are not getting adequate sleep and things get worse around the holidays. But why do we need sleep?

A rested body and mind probably helps keep you from forgetting something important like to take your thyroid medication first thing in the morning. Yes, that’s what I did the other morning. It was after a night of interrupted sleep from the three owls outside my bedroom having a conversation with each other and our malamute, Nika. It was cute for a few minutes but after awhile, I was beginning to wish I could muzzle them all.

I was so groggy when I finally got up that I couldn’t remember taking that all-important pill. I just stood there in the kitchen wondering what I was doing and hearing owl sounds reverberating in my brain.

I found out later in the day what fibro is like coupled with no thyroid medication being taken. I crashed. It wasn’t a pretty picture. I took my thyroid medication better late than not at all. Twenty-four hours later, I’m still having trouble feeling like myself again.

I guess that illustrates why we need sleep, especially the deepest sleep. During deepest sleep, which is non-REM sleep, hormones are released that stimulate repair and growth in your organs. Your brain also gets “flushed out” and repaired. Mine obviously wasn’t functioning after the owl episode.

Recent research has discovered that our brains flush out waste material during sleep. The study was done on mice that apparently have brains similar to ours. The study found that during sleep the spaces that allow fluid to pass between brain cells greatly increase in size.  These enlarged spaces allow cell waste material to be flushed out more efficiently. If we don’t get the right kind of sleep, this cell waste material builds up and doesn’t get flushed out.

My brain must be a toxic waste dump. I hope those owls decide to do their “hooting” someplace else for awhile so I can get some sleep. Actually, I think I’d better get some earplugs.

Scoop out seeds, salt and pepper, and drizzle with olive oil

Despite my thyroid and brain drain, I cooked up a delicious stuffed spaghetti squash recipe. I am planning on serving it as a side dish for Thanksgiving.

Here’s what you need for 2-4 servings:

1 large spaghetti squash

Salt and pepper

Olive oil

1 cup fresh spinach

1 celery stalk

½ cup farmers’ cheese

2 organic eggs

Optional: sprinkle of grated Gruyere cheese

Voila stuffed spaghetti squash

Here’s what you do:

Preheat your oven to 400 degrees. Prepare your spaghetti squash by splitting it lengthwise and scooping out the seeds. Sprinkle the squash halves with salt and pepper and drizzle with olive oil. Place the halves face down on a deep baking sheet. Pour in 1 cup of water. Bake the squash for 40 minutes or until fork tender.

Place the squash face down in about 1 cup of water

In the meantime, chop the celery and spinach. Measure your other ingredients. When the squash is done, allow it to cool enough for you to scoop out the flesh. Place the flesh and other filling ingredients in a large bowl. Stir to mix.

Mix the squash flesh and other ingredients

Refill the squash halves with the filling. Return them to the oven for about 20 minutes or until cooked through. Just before removing them from the oven, sprinkle on a smidge of grated cheese. Now you have a delicious side dish for any occasion.

Article submitted to:  http://www.fibrobloggerdirectory.com/
http://vegetarianmamma.com/gluten-free-fridays-169-share-your-gluten-free-recipes-here/

Restuff the squash shells

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

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Eat more protein; paleo burger recipe

Enjoy a good slup from a furry friend. You never know when life will hand you another challenge.

Trigger Point Performance cylinder, exercise band and ice pack help relieve pain

How do I deal with fibro pain without using drugs? Some of the things I use on a regular basis are pictured in the photo above. My ice packs are my closest "friends." I also use exercise bands to help strengthen and stretch, especially my upper body. To loosen up tight areas, sometimes I roll on the "torture" cyclinder (Trigger Point Performance Cylinder).

These things came in handy recently when the same furry friend who nuzzled me and slupped me as shown in photo above also did a number on me. He rammed into me going at top speed in pursuit of another furry pal. The result was an injured leg for me from which I am now recovering.

Kinesiotape, Thera Cane, Biofreeze, neck pad and TML tool

 Pictured above are some of my other favorites for regular pain as well extra pains caused by huskies. I use my heated neck pad every day as well as Thera Cane for neck, shoulder pain. Biofreeze is another favorite for pain relief. Kinesiotape comes in handy for taping up areas that are hurting and need extra support. The TML tool helps loosen up fibrotic areas.

Paleo  turkey burger helps ramp up your daily protein

 

"Health is like a battle against yourself---the tendency is to become more dependent and weaker as you age, but in fact, it is just the opposite. If you are able to walk up stairs, then do it. Appreciate your health."...Arigatou Gozaimashita, centenarian.

 

It's hard to accept but those of us with fibromyalgia are kind of prematurely aged when it comes to absorbing nutrients properly and a slowing down of metabolism. Older individuals often experience poor absorption of vitamins and minerals from their food. We can learn a few lessons from centenarians who have learned how to age well with no loss of energy or muscle mass. 

 Centenarians from countries throughout the world (Italy, Japan, Singapore and U.S.) who enjoyed vitality do one thing in common. They spread out protein intake throughout the day. They were not necessarily on the paleo diet but they ate mainly protein (including fish) and lots of fresh vegetables.  

They ate three meals a day on a regular schedule and included 25-30 grams of protein at each meal. A diet plan with a high amount of high quality protein per meal is recommended to stimulate muscle protein synthesis. Unfortunately, most Americans don't eat this way.  For example, a typical American breakfast of milk and cereal or pancakes and juice contains only 5-10 grams of protein.

It may seem challenging to consume that much protein but "most CFS/FMS patients find they do best with a high protein, low-carbohydrate diet," according to From Fatigued to Fantastic author, Jacob Teitelbaum. 

How can you incorporate more protein into your diet? Here are some high protein foods to guide you:

Greek Yogurt, 1 cup, 23 grams of protein
1 large egg, 6 grams
milk, 1 cup, 8 grams
steak, 23 grams, 3 oz.
ground beef, 18 grams, 3 oz.
chicken breast, 24 grams, 3 oz.
turkey breast, 24 grams, 3 oz.
tuna steak, 25 grams, 3 oz.
salmon steak, 23 grams, 3 oz.

 You also can try a paleo turkey burger.

Here's what you need:

1 ground turkey patty (3 oz.) 
shredded zucchini (1 cup)
other shredded veggies such as bok choy, carrot, radish, etc.
olive oil
1 cup mixed greens
1 oz. cheddar cheese
optional: egg
olive oil
sea salt, black pepper
paleo bun (see here for recipe and directions: http://catsinthekitchen.blogspot.com/2015/08/does-weather-affect-symptoms-plus-easy.html )

Here's what you do:

Cook up your turkey patty in a skillet in a drizzle of olive oil. Season as desired. (Tip: prepare the whole package and freeze extras for other meals.) Remove the turkey burgers from the skillet. Add a little more olive oil to the same pan. Saute your veggies seasoned with salt and pepper. Prepare your paleo bun according to directions given here: http://catsinthekitchen.blogspot.com/2015/08/does-weather-affect-symptoms-plus-easy.html
Fry or poach an egg to add to your burger.

Total protein count: approximately 30-35 grams

To assemble, plate up your burger on the bun, topped with sauted veggies, a bit of cheese and egg, if desired. Serve with mixed greens and a cultured dill pickle on the side.  

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Does weather affect symptoms? Plus easy paleo bread

High mountain lake in the Sawtooth Mountain Range

As far as I'm concerned, weather is a pain in the budinski. It's so unpredictable---either above or below normal. Only weather people get excited about setting records where weather is concerned. My fibro body does not appreciate record-setting weather.

What about you? How does weather affect your symptoms? From my perspective, weather seems to make my symptoms better or worse, depending on the weather. But I don't like extreme weather anyhow. I should just say "I don't do weather changes well."

Does weather affect fibromyalgia symptoms? No one seems to have definitive proof. In fact, some experts say "no" while fibro sufferers say "yes."Here's some information I found about weather and fibro.

How Does the Weather Affect Fibromyalgia Symptoms?

Many fibromyalgia patients claim that changes in the weather directly affect many of their symptoms. In fact, many fibromyalgia sufferers claim that their symptoms vary according to temperature changes, changes in air pressure, and changes in precipitation in their part of their world. Most fibromyalgia sufferers claim that they experience changes in:
 

• fatigue
• sleep patterns
• headaches
• muscle pain
• the number of symptom flare ups

Who is Affected by Weather Changes?
According to a study performed in 1981, a large percentage of fibromyalgia sufferers may actually be sensitive to changes in the weather. In this particular study, 90% of patients claimed that weather was one of the most important influences on their fibromyalgia symptoms. And fibromyalgia sufferers aren’t the only ones to experience weather-related symptoms. You may also find that the weather exacerbates your symptoms if you have:
 

• rheumatoid arthritis
• multiple sclerosis
• osteoarthritis

 
What Weather Factors Affect Fibromyalgia Sufferers?
There are five major weather factors that appear to affect fibromyalgia symptoms. These include:
 

• Temperature: Rapid changes in temperature can sometimes trigger a fibromyalgia flare or help to ease fibromyalgia pain. Cold weather tends to make fibromyalgia symptoms worse, while warmer weather tends to ease those troublesome symptoms.
• Barometric Pressure: Barometric pressure is a measurement of the weight that is exerted by the air all around us. On beautiful sunny days, barometric pressure tends to be quite high, but during a storm or similar weather front, barometric pressure drops suddenly. Fibromyalgia sufferers often find that these changes in barometric pressure can trigger muscle aches and pains.
• Humidity: Absolute humidity is a measurement of the amount of water vapor present in each unit of air. When absolute humidity is low, fibromyalgia sufferers often report headaches, stiffness, and flares in widespread pain.
• Precipitation: Precipitation is the term used to refer to any type of water that falls to the ground from the sky, including rain, sleet, snow, or hail. Precipitation is often accompanied by a change in barometric pressure, and therefore may exacerbate your symptoms of pain and fatigue.
• Wind: Whether it’s a light wind or a gale-force wind, wind generally causes a decrease in barometric pressure. This means that wind can trigger fatigue, headaches, and muscle aches in fibromyalgia sufferers.

We have had nothing but "making the fibro lady miserable" weather in my area this summer. I mean it sucks the energy and joy right out of me but I still press on. Wildfires created numerous red air quality alerts coupled with above normal heat in my area. I had to head to the mountains just to get away from the horrible air and heat. 

 Having some sherpas helps if you are hiking/backpacking. My husband and pups carry more than their share of our gear.

Here I am enjoying a gourmet salmon wrap for lunch.

Here's Misha, the husky, relaxing in the clear mountain air.

Now, what I'd really like on one of my hikes is a paleo bread tuna sandwich, like this one.

Next time, I go backpacking or hiking, I'm going to make one of these babies. My plan is to freeze it so it will be ready when I am along the hike.

This paleo bread sandwich was made with this recipe:
5 T. tahini
1 egg
1 tsp. vinegar
1/2 tsp. baking soda
pinch sea salt
Divide mixture into four discs on a baking sheet lined with parchment paper and drizzled with olive oil. Bake at 350 degrees for 10-15 minutes.

Divide two eggs and allow to come to room temperature

The above recipe makes a pretty sturdy "bread" that holds up well. However, it can be a bit hard to digest because of the tahini. That's why I also have tried  a different version that uses Greek yogurt instead of tahini.

Here's what you need:
2 grassfed eggs, separated and brought to room temperature
3 T. plain Greek yogurt or try other yogurt
1/2 tsp. baking soda
1 tsp. apple cider vinegar
pinch of sea salt

Beat the whites until peaks form

Mix together the yogurt, egg yolks, baking soda and salt

 Start by separating two eggs into two bowls---one with whites, the other yolks. Once the whites reach room temperature, beat them until peaks form. In a separate bowl, mix together the yolks, 3 T. plain Greek yogurt, 1/2 tsp. baking soda, 1 tsp. cider vinegar, sea salt.

 Heat the oven to 350 degrees. Line several baking sheets with parchment paper and drizzle with olive oil. Drop the mixture by spoonfuls as shown above.

 Bake until golden, about 12-15 minutes.

These are a good bread alternative. They will hold up well in a lunch box but probably not a pack.

 http://www.tessadomesticdiva.com/2015/09/allergy-free-wednesday-183.html

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http://www.beingfibromom.com/chronic-friday-linkup-8/