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/

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/

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.

Post contributed to:  http://www.tessadomesticdiva.com//

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!

http://www.tessadomesticdiva.com//
 http://www.fibrobloggerdirectory.com/

Mini blintzes

Hugging---fur kids' style

There's nothing like a hug from fur kids or humans. There's even benefit from hugging a tree. Hugging relieves stress and makes you feel calmer because it increases the level of the feel good hormone, oxytocin. I've needed a lot of hugging recently, ever since I flew over the handlebars of my bike after hitting a patch of ice. The result was a broken wrist, requiring surgery, and numerous other bone and muscle injuries.

I sobbed after hitting the pavement and realizing what I had done. Yes, it was painful but that's not the reason I cried. In an instant, all the ramifications of the accident flashed through my mind. I had finally learned how to manage my fibromyalgia and its assorted health problems. I knew this injury would set me back months to when my symptoms were not controlled.

It's a good thing at the time I didn't know how badly the accident would set me back. Unfortunately, now I know. The poor sleep, persistent stomach problems, fatigue and widespread pain (typical fibromyalgia symptoms) have usurped the wrist as my problem.

Fortunately, I know what to do to put my body back under control. But it's harder this time, especially since I know just a few short months ago, I felt the best I had in years.

I guess I need to share my journey with others this time. That's why I am changing the look and title of my blog to Fibromyalgia: Meet Your Match. I hope others will benefit from what I share.

Mini blintzes filled with lactose-free yogurt and dab of sunbutter

Fibromyalgia sufferers have ongoing stomach and digestive problems so food will still be a focus. Exercise is another important component of fibro management that I will discuss.We also need lots of joy so I hope my fur kids will send you hugs through the internet.

Roll them or eat them flat or even plain

Right now, I am relying on mini-meditation breaks throughout the day to help me with pain and stomach problems. Next post, I will discuss meditation's benefits.

Right now, let's not discount the importance of eating healthy, nutritious and delicious food. I need to eat low carb because fibromyalgia sufferers often have bacterial overgrowths, such as candida, parasites or other bad bacteria. These bad guys don't go away easily. The best way to control them is to not give them carbohydrates. I'm not just talking table sugar. I mean fruit, starchy veggies, grains, legumes, seed and nut butters.

I eat some of these things but in sparse quantities. I mainly follow a modified paleo diet which is high in protein and veggies. I do include lactose-free dairy (not strict paleo), including yogurt, kefir and some cheeses.

Here's one of my favorite snack-treats, mini blintzes.

You need:
1 egg
2 T. farmers' cheese
1 T. sunbutter or other seed or nut butter
stevia, to taste
pinch of salt
1/4 tsp. vanilla powder or extract
Additional sunbutter and yogurt for filling

Directions:

Preheat your oven to 400 degrees. Line a baking sheet with parchment paper. Spritz the parchment paper lightly with olive oil. Mix the ingredients in a small bowl. Use a tablespoon to divide the mixture into six mounds on the baking sheet. Bake for about 10-12 minutes. Remove the oven and allow to cool.
Eat the cookies as they are or roll them into blintzes by filling with a dab of lactose-free yogurt, sunbutter or even a drizzle of chocolate.

Post/recipe contributed to:
 http://wholenewmom.com/traditional-tuesday/peppermint-patties-dark-act-chocolate-chip-cookies/

DIY healthy energy gel

Grassy Mountain Lakes, near McCall, Idaho

Packing along some kind of energy gel or sports drink is essential when you are exercising for two or more hours. The problem for those with food sensitivities is that many of these pre-made energy products contain additives that may trigger symptoms.

This summer, my husband and I cycled for six days along the Washington coast and later went on a backpacking trip. These activities underscored the importance of having a quickly absorbed energy food with you.

Coffee Cup Lake

In preparation for these trips, I carefully read the labels of four different energy gels which promised to boost energy levels within 15 minutes of consuming them. Energy gels usually contain some kind of sugar, fruit concentrate, electrolytes and in some cases, caffeine.

Three of the products I considered contained maltodextrin. The fourth contained no maltodextrin but “natural flavors,” another red flag warning for those with food sensitivities.  

Lower Grassy Mountain Lake

Maltodextrin is an artificial sweetener added to a large variety of foods because it contains fewer calories than sugar. This common additive is usually harmless unless you are one of the unfortunate individuals allergic or sensitive to it.

I am one of those with sensitivity to maltodextrin, along with other artificial sweeteners. Side effects may include: diarrhea, upset stomach, vomiting, hives or rash, and/or asthma or breathing problems.

After reading the labels, my decision was easy. I would make my own energy gel. Here’s the recipe for the great-tasting energy gel I packed along on my trips.

Date energy gel in gel flask

Date Energy Gel

(Recipe makes enough for four servings. Consume one serving every 30 minutes when exercising for two or more hours.)

Left to right, lemon juice, cocoa powder, almond butter, coconut oil, salt. Dates not pictured.

Ingredients

4 pitted dates, free of any coating or added sugar

1 T. cocoa powder

1 tsp. peanut butter, sunbutter or other safe seed or nut butter

1 tsp. coconut oil

3 T. fresh lemon juice

Pinch of salt

Stevia to taste or 1 T. honey, if tolerated 

1/4 cup water

Directions

Soften the dates. Place them in a small container with ¼ cup water. Microwave for 30 seconds or long enough to soften the dates. Reserve the liquid in case you need to thin your gel.

Ingredients in Vitamix, ready to blend

Place the dates and other ingredients in your food processor or blender. Pulse until all the ingredients are pureed and smooth. Add a bit of the reserved water if the mixture is too thick.

Mixture blended and smooth

Pour the gel into an energy gel tube or divide into four small snack bags.

Recipe contributed to: http://wholenewmom.com/traditional-tuesday/cookie-dough-truffles-crescent-rolls-mug-blondie-pumpkin-muffins/

Campers' pb and chocolate cheesecake pudding

Misha and Nika at Loon Lake

Despite new diet and food restrictions, I figured out what to take to go backpacking, one of my favorite summertime activities.

Campers' pb and chocolate cheesecake pudding

 If you have ever been backpacking, you can well imagine that meals for individuals with food issues can be challenging. So, it's quite a statement when I say I had some of the best backpacking food I've ever eaten while on my recent three-day trip. Campers' Pb and Chocolate Cheesecake pudding was one of my favorites. It's a healthy remake of a pre-made backpacking dessert I saw.

It's easy and convenient to make, has minimal ingredients, and you can enjoy it at home too!

These are the ingredients:

1. 2 T. peanut butter, sunbutter or almond butter. Tip: for camping or backpacking, get the individual, squeeze packets. 
2. 1 T. milk powder. Tip: you can purchase soymilk powder as an alternative milk.
3. 1 T. Great Lakes gelatin powder
4. Stevia powder, to taste
5. Pinch of salt
6. Pinch of cinnamon powder
7. 1 T. cocoa powder
8. 1/4 cup cold water; 1/2 cup hot water
9. Optional: Make a crunchy topping with 1/4 cup crushed Rice Chex.
10. To make at home, omit the milk powder and simply use 1/2 cup of milk beverage of your choice, warmed.

"Hey, Bailey, maybe you can go backpacking too."

Directions:

For backpacking or camping, use ziplocs to hold your ingredients. Place gelatin in one ziploc; milk powder in another; Rice Chex in another. Combine cocoa powder, stevia, cinnamon, salt in an additional ziploc baggie.

To make the pudding in camp: in a camp cup, sprinkle the gelatin on 1/4 cup cold water. Allow to set for 1 minute. Add the 1/2 cup hot water and stir to dissolve the gelatin. Next, add in the milk powder, cocoa packet and seed or nut butter of choice, and stir until blended. Set the cup aside for about 20-30 minutes until the pudding thickens. It seems like a long time but in camp there is lots to be done while you wait.

At home, sprinkle the gelatin on water; after one minute, add the hot milk and stir until dissolve. Then, add the gelatin mixture and other ingredients to your food processor and blend until mixed. Pour the blended mixture into a container and refrigerate until chilled and thickened. Top with a dollop of your favorite yogurt.

 http://www.realfoodallergyfree.com/2014/08/avocado-dill-chicken-salad-crockpot-coconut-curry-chicken-lemon-vanilla-cupcakes/