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

Help yourself when it comes to fibro treatment; plus breakfast brownies

"Hey, little buddy, you want to play?"

Getting a proper diagnosis can be one of many difficult challenges you face as an individual with fibromyalgia or other autoimmune disorders. It took me several decades searching for answers.

Along the way, I was incorrectly diagnosed many times and given medications that made my condition worse; asked to take expensive medical tests; called a "mystery"; and told my symptoms were all in my head and offered tranquilizers to calm me down.

It turns out my search for answers was not that unusual. The majority of individuals eventually diagnosed with serious autoimmune diseases had significant problems in getting a correct diagnosis, according to a survey conducted by the American Autoimmune Related Diseases Association (AARDA).

Just like me, other autoimmune sufferers had either been incorrectly diagnosed or told their symptoms were all in their heads because they were under too much stress. Forty-five percent of autoimmune patients had been labeled hypochondriacs.

I admit I no longer trust doctors. Sometimes, I wonder if they simply spin a wheel to make a diagnosis. These days, I take everything a medical practitioner tells me with a grain of salt. I tell others who have a difficult to diagnose set of symptoms to do the same and "help" themselves by being well informed. Prepare for each doctor's appointment with documentation.

• Search not only the internet for information but be aware of health problems shared by your immediate family as well as relatives. (Make sure your children are informed about family health problems.) 
• Keep a journal where you detail all your symptoms. These symptoms often are related but on the surface, may appear unrelated.
• Go to doctor's appointments armed with a list of symptoms in order of concern to you. This list will keep you focused  and prevent the discussion from getting off track during the appointment.
• If your doctor calls you a "mystery," it's probably time to search for a different doctor. 
• Talk to family and friends to find a medical practitioner who might be the right fit for you.
• Seek referrals. Often, agencies that raise awareness about specific autoimmune diseases keep referral lists.

My biggest pet peeve about those in medical field is they like to go on a "fishing expedition" at your expense. They order lots of tests that are costly and painful, and provide no helpful information. My husband who is even more jaded than I says they need a new Mercedes when they order these tests.

If your doctor orders a test, you should ask a whole bunch of questions and do a lot of research because they might just come back with the test results and tell you "you're a mystery" again.

Questions to ask:

• What is the purpose of this test?
• Has this test been helpful in diagnosing individuals like me with similar symptoms?
• Are there alternatives?
• How much does this test cost and is it covered by health insurance?
• Will medications given with this test make me worse?

Breakfast brownies for after all this mind-bending information

Keep these things in mind as you are searching for answers:

• You are the customer. Demand proper service and get satisfaction. 
• You don't have to do everything and get every test they suggest.
• Advocate for yourself and don't be intimidated.
• Seek additional opinions, if necessary.
• Remember you may know more about your problem than the doctor does. Many doctors aren't well informed about autoimmune disorders.
• Use the internet to connect with others with similar problems. This may shed some light on how to treat your problem.

How about some delicious brownies, even good for breakfast, after all that serious but important information?

Here's what you need for two large or four small brownies:

2 T. pumpkin puree
1/4 cup shredded zucchini
2 T. cocoa powder
1 T. almond flour
1/2 tsp. baking soda
1/2 tsp. apple cider vinegar
1 T. coconut oil
1/4 tsp. cinnamon
1/4 tsp. powdered stevia
1 egg
1 T. yogurt or milk of your choice

Here's what you need for the frosting:

1/4 cup cocoa powder
1/2 cup coconut oil
1 T. milk of your choice
1/2 tsp. vanilla powder
1/4 tsp. powdered stevia

Here's what you do for the brownies:

Preheat the oven to 400 degrees. Combine all the brownie ingredients in a food processor. Process until a smooth mixture is formed. Pour the mixture into containers of your choice. I chose two small loaf pans, lined with parchment paper. Bake for approximately 15 minutes. Cool well before slicing.

Don't forget the frosting.

Whip all the frosting ingredients in a medium bowl as shown above. You will get enough frosting for the brownies as well as nibbling on. 

If you are on the low fermentation potential diet, one brownie has an FP of 3 by my calculations. 

Voila, the finished product.

Recipe and article submitted to:

http://www.fibrobloggerdirectory.com/
http://www.tessadomesticdiva.com/2015/06/allergy-free-wednesday-171.html

My new found sleep and how it's eased my fibro pain; plus chocolate chip zucchini mini-loaf

Misha strikes another relaxation pose.

Can you believe I am finally sleeping like Misha (our husky pictured above who is known for being a relaxation specialist)? Misha also has penned a book, entitled Misha’s Ultimate Guide to Relaxation. P.S. If you would like a free copy of Misha’s book on relaxation, send me an e-mail and I’ll send you an electronic copy.

How did this phenomenon happen that I now can enjoy sleep like Misha? If you are a fibromyalgia sufferer, you already know that sleep is a precious commodity. For me, sleep grew even more elusive after I suffered a fractured wrist and subsequent surgery in late fall.

Pre-accident, my sleep was far from perfect. Post-accident, sleep was as elusive as searching for water in the Sahara Desert. Everything that helped before (e.g. my Sleep Number bed, Vitamin B supplements, exercise, relaxation techniques) did nothing. Read more in this post:
http://catsinthekitchen.blogspot.com/2015/02/when-do-i-get-some-sleep.html

What has made the difference? My healthcare practitioner recommended a natural sleep aid, called Kavinace-Ultra-PM. As a fibro sufferer, I am always looking for safe and natural ways to get better sleep and ease my fibromyalgia pain.

What is Kavinace Ultra PM?

It is a fairly new sleep formula from NeuroScience, Inc. I was told it contained melatonin and trypotophan. I joked I was going to get the same effect as you have after eating a hearty portion of turkey as part of a Thanksgiving meal.


But it wasn’t a joke. I actually fell asleep within 5-10 minutes of taking one Kavinace Ultra PM capsule. I have been taking Kavinace every night for approximately six weeks with the same results each time even when I traveled away from home and slept in a different bed. 


 I was hoping for eight hours of uninterrupted sleep but I’m overjoyed waking up just once during the night.  I usually wake up after 2-3 hours of sleep but am able to fall fast asleep right away. 

When I wake up in the a.m., I am a little groggy but it quickly passes. To me, grogginess is a phenomenon I haven’t experienced in decades. Grogginess is the most common side-effect associated with Kavinace Ultra PM, and some individuals have reported dependency on Kavinace Ultra PM.
 

Chocolate Chip Zucchini Bread, mini loaf

Being able to sleep soundly is the best gift I’ve ever received. The more consecutive days of sound sleep I get, the better I feel overall.

I’ve been feeling so much better I really felt like celebrating the arrival of the first day of spring with a special treat---chocolate chip zucchini bread, mini loaf.
 
Here is what you need:

¼ cup grated zucchini
2 T. almond butter
1 T. almond flour
½ tsp. baking soda
1 organic egg
½ tsp. raw vanilla powder or vanilla extract (alcohol free)
Pinch of sea salt
½ tsp. powdered pure stevia powder
1 T. homemade chocolate chips (recipe here: http://catsinthekitchen.blogspot.com/2015/02/fifty-shades-of-carbohydrates.html)

Here’s what you do:

Preheat the oven to 350 degrees. Line a mini-loaf pan with parchment paper.  Grate the zucchini in your food processor. Add all the other ingredients except for chocolate chips. Blend until it forms a dough.
Spoon the dough into the mini-loaf pan. Bake about 10-12 minutes (check halfway through). Remove from the oven. Sprinkle on the chocolate chips. Allow them to melt. 

Once the bread has cooled somewhat, slice off a piece and celebrate the arrival of spring, and in my case, my great sleep for a change.

http://www.realfoodallergyfree.com/
 http://www.fibrobloggerdirectory.com/

Stuffed acorn squash with walnut butter drizzle

Sheree backpacking in October and telling fibromyalgia, "You've met your match."

 Life is a series of ups and downs, a study in contrasts. Just a few months ago, I was the Sheree in the photo above. I felt strong and as if I had, not conquered, but at least learned how to manage my fibromyalgia and other health issues, through diet and exercise.

Sheree post injury in serious need of therapy dog Misha

In an instant, I was the Sheree in the photo above---injured with a broken wrist from hitting a patch of ice and flying off my bike. The injury, coupled with the pain medicines and surgery, and being unable to continue my regular routine brought my fibromyalgia and stomach problems back with a vengeance. I tried to walk out to the mailbox and my neighbors wondered who was that slowing-moving, hunched over lady.

It was during this rough patch that I realized I wanted to change the direction of my blog to reflect by journey with fibromyalgia and the assorted accompanying health issues. Fibromyalgia is one of the most under treated chronic health issues, and I feel it needs as many voices and advocates as possible.

I plan to change the name of my blog to Fibromyalgia: Meet Your Match in the new year. My blog will still feature recipes, good for those with bacterial overgrowths, as well as pix of my favorite therapy canines and felines. I will discuss all the health issues that I have dealt with in my efforts to relieve my chronic pain.

Roasted veggies on acorn squash with walnut butter drizzle

Stuffed acorn squash with walnut butter drizzle is a recipe good for anyone but it also works for me as a holiday meal.

Here's what you need:

1 roasted acorn squash (you will need about 1/4 for a serving)
for the stuffing: 1/2 stalk celery, 1 baby carrot, 1 radish, 4 mushrooms, 1 small zucchini, 1/4 cup cauliflower, handful spinach
olive oil
salt and pepper
1 T. walnut butter mixed with 2-3 T. water
1 handful baby greens

Roast your acorn squash, halved, on parchment paper-lined baking sheet, at 400 degrees for about 30 minutes. Dice or slice your other veggies. Place them on another baking sheet, drizzle with olive oil, season with salt and pepper, and roast until tender, about 20 minutes.Saute the spinach in olive oil in a small skillet.

To serve, place the roasted veggies and spinach in and around acorn squash on a bed of greens. Serve with roast turkey and drizzle all with the walnut butter.

Here is a finger stretch I have been doing as I rehab my hand from my injury. I call these photos below my hand and finger selfies. Spread your fingers out wide and press them on a counter or desktop edge.

Repeat one finger at a time.

Do a similar stretch for your wrist by flexing the wrist while pressing against your desk or countertop.

Then, stretch out your fingers, spreading them apart.

Draw your fingers in to make a fist and repeat by extending your fingers.

Make a fist, extend your fingers out, and repeat about eight times.

And don't forget to get plenty of rest during the holidays or anytime---words according to the husky Misha.

Zucchini pumpkin boats

Zucchini pumpkin boats

 What is it about fall/winter? We all start craving pumpkin and anything pumpkin spice. I am no exception. Fortunately for me, pumpkin is one of the winter squashes that I can still enjoy because it is easier to digest and has a lower fermentation potential.

Ingredients for zucchini pumpkin boats

 I can't eat too much pumpkin---so sad. Combining it with zucchini to make Zucchini Pumpkin Boats gives me my pumpkin fix without going overboard. This makes a great Thanksgiving or anytime side dish.

Here's what you need for two servings:
1 medium zucchini
1/4 cup pumpkin
1 T. sunbutter
sprinkle of pumpkin seeds
 olive oil
1 T. lactose-free farmer's cheese
salt and pepper
sprinkle of pumpkin seeds

 Here's what you do:
Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Prepare your zucchini. Slice the zucchini in half lengthwise. Use a spoon to scoop out some of the middle to make a canoe shape. Place the zucchini boats on your baking sheet. Sprinkle with salt and pepper and drizzle with olive oil. Bake in the oven for about 15 minutes or until slightly browned and tender.

In the meantime, prepare your filling. Mix 2 T. of pumpkin puree with farmer's cheese, sunbutter and spices. Substitute other seed or nut butter, depending on your preference. If not using dairy, substitute more seed or nut butter, and smidge more pumpkin puree.

 Stuff each zucchini boat with 1/2 of the mixture. Sprinkle boats with pumpkin seeds. Return to the oven to heat through, about 10 minutes. Serve zucchini boats over steamed jasmine rice or cauliflower rice, sauteed with spinach.

"Get plenty of rest so you'll be ready to go bananas in the snow...." the world according to Misha, the husky

Recipe submitted to:
http://wholenewmom.com/traditional-tuesday/paleo-desserts-dairy-free-ice-cream/

Rice tarts

 My healing diet has been helping me get back to the things I've always loved to do---like fall backpacking.

There's nothing better than hiking and enjoying the fall colors in the mountains!

The shorter days and colder nights and mornings make a yurt the perfect backpacking destination.

Is this the life or what?

Grilled veggie tart with farmer's cheese topping

How about a nourishing rice tart as a post-backpacking dinner? Actually, I can go for one of these any time.

Asparagus tart with cauliflower puree

As you can see there are numerous ways to top a rice tart.

Delicata squash tart with kale chips

This one looks like a Christmas wreath but it tasted a whole lot better.

Here's what you need for a super easy basic rice tart:

1/2 cup of cooked jasmine rice, cooled
1 organic egg


Here's what you do:

Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Mix the rice and egg in a small  bowl. Pour the mixture onto the baking sheet. Spritz with olive oil. Bake for 10-12 minutes or until tart holds together and edges are slightly browned.

For the asparagus/cauliflower tart:

Steam 1/4 small cauliflower until florets are tender. Puree the cauliflower with a bit of milk of your choice or farmer's cheese. Add salt and pepper to taste. Grill 3-4 asparagus spears. Spread cauliflower mixture on tart and top with asparagus. Place in the oven for a few minutes to warm your tart.

For the grilled veggie tart:

Grill veggies of your choice, such as zucchini, grape tomatoes and yellow and red peppers. Spread tart with farmer's cheese and top with grilled veggies and sprinkle of fresh basil. Warm in the oven before serving.

Recipes contributed to:

http://wholenewmom.com/traditional-tuesday/paleo-oatmeal-grain-free-carrot-cake/