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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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.

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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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Do seasonal allergies trigger flares? Plus easy frappuccino recipe

Five-lake view while hiking to Ruffneck Peak

Can a change of season with its accompanying seasonal allergies trigger a flare up of your digestive and fibro symptoms? I say a definitive "yes." Every year in May and again in late August to early September, I experience a predictable flare up. Perhaps, you experience the same unpleasant phenomenom. I have searched for answers as to why this occurs but more importantly, how to prevent these flares.  (Please participate in my informal poll on the left-hand side of this page to find out how many experience seasonal flares.)

 Can A Change Of Season Cause a Flare?

People with all kinds of autoimmune diseases, ranging from ulcerative colitis to Graves' Thyroid Disease, have noticed they have a flare when the weather changes in the fall or spring. There is a theory that links these seasonal flare-ups to seasonal allergies.

Allergies are your immune system's response to an allergen. Throw in your autoimmune disease and your immune system goes haywire. Your body may start mistaking things you were okay with before as invaders. The result is the flare up of your symptoms.

I have had flare ups, especially of stomach symptoms, for years in the spring and fall. The fall flare up is the one from hell. I cannot take regular allergy meds so I try to do what I can to minimize these flares---keeping stress low, sticking with my regular routine, eating a clean diet, getting lots of rest. Even so, it is what it is.

What types of things do you do to minimize your flares?

Making toast the rustic way while backpacking

Here's why we may experience flares?


First of all, studies show that most people with all kinds of autoimmune disorders have allergies. So, there is definitely an allergy connection. Many also have bowel, digestive disorders.


When allergies are at their worst (e.g. during spring and fall), our mast cells get activated. They in turn release all kinds of stuff, including leukotrienes. These leukotrienes attract a type of white blood cells called eosinophils.

These special white blood cells are ready to do battle with an invading allergen but in the process they release four chemicals that are toxic to the body. In studies of individuals with IBD (Irritable Bowel Disease), these toxic substances are found in their stools in greater amounts than they are in people without IBD.


Not everyone with autoimmune disorders reports a spring, fall connection to flare ups but there are plenty of us who do.  Studies have also shown that elevated IgE and eosinophil levels directly correlate with the severity of symptoms and the occurrence of relapses in patients with Graves' disease, an autoimmune hyperthyroid disease.

Easy-to-make frappuccino

 I am still dealing with my fall flare up as I am most allergic to sagebrush which is producing pollen like crazy in my area. What am I experiencing? My stomach is super sensitive; my eyes, nose and throat are irritated 24/7; and my pain is worse.

As I mentioned before, I am digging in my heels and sticking to my regular routine. I am especially monitoring what I eat,so I guess I won't be eating one of these delicious frappuccinos for awhile.

Here's what you need to make one:

1 cup yogurt or milk beverage of your choice (I used full-fat, lactose-free yogurt)
1 1/2 T. cocoa
smidge of vanilla
pinch of sea salt
1/4 cup cold coffee

Here's what you do:

Blend the above ingredients in your blender. Pour the mixture into ice cube trays to freeze. When ready to eat, remove the frozen cubes and blend again in your blender. Add a bit of additional cold coffee or milk beverage, if desired, to hasten the blending process.

Enjoy with a dollop of yogurt on top drizzled with chocolate sauce. I make my chocolate sauce by blending 1/4 cup melted coconut oil with 2 T. cocoa powder and stevia, to taste. Use a bit for a drizzle and save the rest to make homemade chocolate chips by hardening the mixture in the fridge.

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Journaling helps keep you positive; plus pumpkin pie breakfast

Sometimes the ever-present symptoms of fibromyalgia can nag away at your spirit. Pretty soon you can become just a shell of a person if you let it happen. I admit this was happening to me this summer.

Beautiful sunset actually represent out-of-control wildfire

Yes, the photo above shows a beautiful sunset but it represents an out-of-control wildfire that was burning just a short distance from where I live. The wildfire, along with others in the Northwest, created smoky, unhealthy conditions in my area. Having trouble breathing, along with my on-going symptoms, was just enough to put me over the edge in dealing with fibromyalgia.

Getting up to the mountains---a good memory of summer

It seemed as if no matter how hard I tried, my symptoms kept getting worse and worse. I started sinking into a deeper and deeper hole of "what's the point." Normally, I turn to nature and getting outdoors to boost my spirits but everything was burning up in my world.

Summer is leaving us

I have kept a daily symptom and food log for years in hopes of solving my health issues. I realized most of what I have jotted down in a way has been negative. You know---things like my stomach hurts again or I ate too many hard-to-digest foods. Yes, these notes helped explain my symptoms but I didn't feel better.

I decided to simply add a note about something positive that happened, a bright spot so to speak.

Here are some of my bright spots:

• The tomatoes in my garden are flourishing.
• A deer allowed us to camp in her spot in the mountains. She stayed nearby.
• My fur pups, Misha and Nika, are learning to be calmer walking buddies.
• Today provided a touch of autumn, a welcome change after a scorching summer. 
• The air quality has returned to green. I can see the sky. I can breathe again.

Pumpkin pie in a bowl for breakfast

Along with the positive anecdotes each day, I still keep track of a number of things that seem to keep me pointed in the right direction.

My checklist:

1. Did I chew my food into a paste before swallowing?
2. Did I stick with low fermentation, low starch foods but not too much food?
3. Did I manage my stress and take a mini-meditation break?
4. Did I eat a few servings of cultured foods such as sauerkraut, kefir, yogurt?
5. Did I drink enough water, limit my caffeine?
6. Did I salt my food enough?
7. How do I rate my digestion?
8. How do I rate my day?

Yes, summer is leaving us but I feel better each day when I read my "bright spots." And, you know, it's time for pumpkin. Why not have pumpkin pie in a bowl for breakfast?

Here's what you need for 1 serving:
1/4 cup pumpkin puree
spices such as cinnamon and nutmeg as desired
stevia, to taste
lactose-free yogurt of your choice
2 T. carrot slivers, crisped
Optional: toasted seeds or nuts, if tolerated

Here's what you do:
Mix the pumpkin puree with desired spices and sweetener. Warm in a small saucepan. Crisp the carrot slivers in the oven or in a skillet. To serve, ladle yogurt into a bowl. Top with warm pumpkin puree, carrots and other toppings.

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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.

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Traveling with fibro; campers' chocolate fix

Relaxing at Kelly Lake after hiking from campsite

Whatever your traveling passion, it will take extra planning and determination to accomplish if you have fibromyalgia or other chronic illness.

Fur kids enjoy a peanut butter snack

Your traveling passion might range from camping to touring another country.

Fur kids enjoy another peanut butter snack

Wherever you go you will need to start your preparation well ahead of time to minimize the stress involved in getting ready for a trip.As you probably know from personal experience, stress is not your friend if you have fibro. It can cause symptoms to be much worse.

I recently went on my first camping/backpacking trip of the summer. It was a simple trip compared to embarking on a trip to another country but I still had to do lots of prep. Here are some things I learned during the preparation phase of my trip:

• Start well ahead of time. If you don't, there will be unwanted stress that might flare up your symptoms.
• Make sure other people in your traveling party are on the same page and also will start well ahead of time. Those you are traveling with might inadvertently trigger stress if they cause you to be behind schedule.

Campers', travelers' easy chocolate fix

• You will need to take some or all of your own food, depending on your eating restrictions. You might need snacks or even meals, as I did for camping/backpacking. Get started on cooking days, weeks ahead of time.
• Same goes for all your vitamins, supplements. Line them up by day, if possible, to make them easy to take. You don't want to miss a dose.
• Be prepared to fall back on your plans if you or traveling companions are not ready. 

 My trip went well but unfortunately, preparing for a trip when you have fibro is no bed of roses. I laid out a schedule of what to get done every day prior to leaving. I had everything done but all the food prep, etc., can be overwhelming. I guess the bottom line is if you want to get away from home, you just have to go do it.

While your traveling, you might want a simple treat to prepare. You can make my campers'/travelers' chocolate fix dessert at a campground, in an RV or in a motel room, equipped with a microwave and mini-fridge. I prepare the ingredients ahead of time in a ziploc baggie for a single serving.

Here's what you need:

1/2 cup water
1-2 T. cocoa powder
stevia or other sweetener
pinch of salt
dash of cinnamon powder
1 T. gelatin
optional garnish: yogurt of your choice

Here's what you do:
Put all the ingredients except for water in a ziploc baggie during your prep for trip. To prepare, heat your water to warm in small cup or jar, and stir in the ingredients. Set the mixture in the fridge or off in the shade if camping. When ready to eat, garnish with yogurt or chocolate sauce, if desired.

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