Category: Fibromyalgia

If you “suspect” that eggs might be a problem for you, then read on, and know that you are not alone. Eggs can be great for one person, but not so good for the next.
When I went for my very first food allergy test as a teenager, one of the foods that came up as positive for allergy was the egg white. Every time since then, when I have had a food allergy test, egg whites have come up as a suspect food. 

Working as a colon therapist for many years, I have worked intimately with many digestive conditions, and it is very important to know that not all so called “healthy” foods are right for every body or body type. 

As you read more, I will show you how I “salvage” my eggs, and some considerations about nutrients, synergy, and more. And, let’s get this first point out of the way. When you shop for eggs, always choose organic and cage free when possible. 

The egg white versus the egg yolk 

I say it often. “Don’t dissect your yolks, folks” 

The egg white is a fairly inexpensive form of protein, but is it really the best? 

In our society today, too many people dissect their foods, in order to reduce calories or fat, but when we dissect food, we miss out on the way nature created the food to satisfy our nutrient and mineral needs. Now, although I say “don’t dissect”, I must say that mostly means avoid eating just the egg whites without the egg yolk. The egg white is generally the part of the egg that people will have an allergy to. The egg yolks are rich in minerals and vitamins.

The egg white can be more acid forming, and that is another reason I don’t believe they should be eaten in excess. Remember that when we wake up in the morning, our bodies are in a more acidic state naturally. Let’s say that a person drinks coffee, eats eggs, toast, and maybe some fruit on the side. Those are all highly acidic foods, especially in that combination. This is not about all or nothing, we just want to create more of a balance. 

Health conditions that might not react favorably to eggs

If you find that eggs are not your friend, it could be a health condition related to fibromyalgia, or another condition all together. If you have the co-condition to fibromyalgia like many of us have with CFS/ME, and you have had a virus like the Epstein Barr virus, then you may find that eating eggs activates symptoms for you. 

Eating excessive amounts of egg whites can contribute to constipation. Be aware of how many eggs, especially egg whites that you are consuming in a week, and you may determine if your symptoms of constipation correlate to eating eggs. If you develop stomach pains or burning in your stomach after eating eggs, it could also be related to gallbladder disease, with or without a gallbladder. 

Many people avoid night shades like potatoes, but not all night shades are created equal.  The truth is that many people who react to foods like eggs, can have organic red potatoes and thrive on them. I say this because one alternative to egg salad that I make includes organic red potato and it works great. (NOTE: when buying potatoes of any kind, always buy organic as conventional potatoes are too heavily sprayed with pesticides)

Soft cooked versus hard boiled eggs

The more the egg is cooked, as in hard boiled, the more difficult it can be to digest.  Soft cooked eggs are generally easier to digest. However, if you are eating hard boiled eggs, eating more of the yolk, and less of the white is a great idea. That is one way that I salvage my eggs.

You see, I know that the egg white is not so good for me, but I really love the convenience of hard boiled eggs. I simply eat mostly the yolk inside and very little of the white. I have them around for my husband, who tolerates and loves the entire egg. 

Yes, I know it is tough, because who doesn’t love a good boiled egg rolling around in some sea salt and course ground pepper? 

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Baking with eggs/ and egg replacers 

If you are staying away from the egg whites, then you may find that you need to avoid many of the commercially baked goods out there. They generally contain a lot of egg whites. If you would like to try your hand at baking egg free, there are a few good egg replacers out there. Bob’s Red Mill egg replacer is good and easy to use. It is also gluten free. Only a small amount is needed. This one below contains (2) bags. 

When using egg replacers, experiment with how you add them in. Sometimes you can simply add them into the dry mix, other times you will need to put them in water first, and then add in with wet ingredients before adding dry ingredients. 

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For More Information Related to Fibromyalgia Visit below sites:

References:

Fibromyalgia Contact Us Directly

Click here to Contact us Directly on Inbox

Official Fibromyalgia Blogs

Click here to Get the latest Chronic illness Updates

Fibromyalgia Stores

Click here to Visit Fibromyalgia Store

Is there a “healthy chocolate we can still include when adopting a “healthy” diet? Chocolate is a common avoidance food when people work to eat healthier while reducing sugars and processed foods in their diets. Yet, we don’t always do well with deprivation. Sometimes “all or nothing” thinking can set us up to fail if we do not have healthy alternatives in place. And it doesn’t have to be a “cheat” food. Healthy Chocolate is not an oxymoron, it really can be a healthy high antioxidant food when we utilize it in the most natural form, or at least close to it.

The words “dark chocolate” are just as misused nowadays as the word “natural”
By marketing standards, if a chocolate bar is 60% chocolate, it can be deemed as “dark chocolate”, yet it still contains a high amount of dairy and sugar.

If you have read the article on this site on an anti-inflammatory diet and reducing mucous forming foods, then you likely relate to the importance of reducing these foods in building a stronger foundation and immune status.

Excess sugars and processed dairy products have no place in a healthy diet, especially when living with a chronic illness such as fibromyalgia.

When processed dairy is consumed, this causes excess mucous production in the body, and this excess mucous can lead to increased pain and symptoms. This mucous also deplete essential minerals and nutrients from being properly absorbed within the small intestine.

As a colon therapist, one of the most common issues I see is how an improper diet can lead to mucous formation, deficiency and a myriad of health problems, from pre-diabetes to chronic pain and more. 

Use moderation in the less healthy forms of chocolate if it causes mucous formation, stomach upset or congestion in your sinus or lungs. read more here anytime about what excess mucous does in the body, Anti-Inflammatory Diet .

So how do we still have our healthy chocolate and eat it too?

First, let me say that our taste buds are like “creatures of habit”. They adapt to what they are used to having and tasting on a regular basis.

If we all grew up eating the perfect processed-free diet, our taste buds wouldn’t be so resistant to change. Processed foods come in and play havoc with the natural synergy in nature.

In fact, food manufacturers work hard to create new and exciting taste sensations every day. The taste, the texture, how it makes us “feel”, etc. Nature doesn’t need to do that. With a cleaner palate comes the desire to eat cleaner and choose foods that make us feel great in the long term, not just in the moment.

There are a few ways in which we can buy or create our very own forms of healthy chocolate.

When it comes to buying chocolate in bar form, it’s good to work your way up to avoid getting “burned by the bitter” so to speak and thinking you will never get used to it. We can make it palatable.

Start with 60% chocolate, work up to 80%, then 90%. Also try the following suggestions for making raw chocolate recipes at home. Most are very easy. By the way, most people say they love chocolate, but what do they really love? The dairy and sugar….

If you really want the true taste of chocolate and the health benefits, then raw and unsweetened is the way to go. Also avoid the “sugar-free” versions of conventional chocolate bars, these are usually loaded with artificial sweeteners and can be difficult on the digestive tract as well.

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How about 100% raw cocoa?

My two favorite forms of raw cocoa include raw unsweetened cocoa powder ( the brand shown here is organic and fair trade) and raw cocoa nibs (shown below) that are the very least processed you can obtain.
Both of these can be obtained here online if you do not have a local health food store in your area. 

The cacao nibs can be found at health food stores, farmers markets and online. These are basically ground from the real cocoa bean with nothing added. This is raw unadulterated chocolate at it’s best. Remember that chocolate in it’s most natural form takes some getting used to if you normally eat anything less than 80%, even then give it time, it is worth it!!!

coconut oil cocoa bars like the one shown here. These are easy to make with very few ingredients. 

Brownie Brittle? This recipe is cooked but also very few ingredients and easy to make.

(Gluten and Grain Free and low glycemic)

This recipe makes about 2 servings and goes fast so

DOUBLE if wanting to share with friends..

Grain-Free Brownie Brittle Recipe :

• 3 Tbsp. unsweetened organic cocoa powder
• 1/3 cup water
• 2 Tbsp. nut meal (almond, pecan, pumpkin, etc.)
• 2 tsp. dark chocolate pieces or raw cocoa nibs
• 2 tsp. chopped raw pecans
• 1-packet RAW sugar/coconut sugar or 6 drops liquid stevia
• 1/8 tsp. sea salt AND a shake for the greased pan
• 1 Tbsp. organic coconut oil OR butter plus extra for pan
• Grease a large baking pan with coconut oil or avocado oil. and then a shake of salt.

Mix ingredients well and then pour into a large enough pan (I use shallow glass pan) so the mix spreads out thinly, the mix should be thin enough to pour easily, not as thick as batter …don’t worry this takes some trial and error and if you misgauge, you just have short brownies instead of brittle….but it’s worth getting this part right and people will rave at the texture !!

Bake at 350 depending on your oven for about 20 minutes, turn off oven and let sit in oven for another 20 or so ..

(This helps to ‘brittle‘ the texture without burning.)

Note that carob powder can also be used instead of cocoa powder or use half of each.

Cool and enjoy.

Lisa’s Favorite Healthy Chocolate Trail Mix
–cocoa nibs
-mulberries
-raw shelled almonds or raw pecans
-unsweetened cranberries
-sprouted watermelon seeds (Go Raw Company) or pumpkin seeds

What about carob?

I love the taste of carob and have been using it for over 30 years. When I was a teenager, I remember going to the health food store, and finding that I loved carob as an occasional substitute for chocolate.

It also has its own natural sweetness, so it can be used (in powder form) in the above coconut oil recipes without any sweeteners added.  I like to use organic and raw carob powder. You can even try a combination of both carob powder and cocoa powder used together. 
Let me know what you think.

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For More Information Related to Fibromyalgia Visit below sites:

References:

Fibromyalgia Contact Us Directly

Click here to Contact us Directly on Inbox

Official Fibromyalgia Blogs

Click here to Get the latest Chronic illness Updates

Fibromyalgia Stores

Click here to Visit Fibromyalgia Store

Would it surprise you to learn that many people suffer from fibromyalgia and hypoglycemia symptoms at the same time?

It turns out that the symptoms of both conditions overlap, and many fibromyalgia patients benefit from following a low-carbohydrate diet that is typically prescribed to hypoglycemic patients. 

It is also important to know that the dietary principles that I have taught and used over many years can help to not only balance blood sugar levels, but help with many other symptoms. Remember that with fibromyalgia, pain is just one symptom.

There are many symptoms that simply create irritability and a feeling of being uncomfortable in your own body. Blood sugar imbalances are one of those. 

As a colon therapist, one of my primary goals is to help you create meal plans that work to help you assimilate more nutrients, improve digestion and elimination, and balance blood sugar, blood pressure, and other related symptoms. 

My point is that blood sugar imbalances rarely act alone. 

For a more sensitive individual, there can be blood sugar surges from simply eating any food, but especially carbohydrates. Even carbohydrates with more fiber need to be addressed, because those grain fibers can wreak havoc on the gut, especially with any inflammation present.

Leaky gut has become more common these days due to the increased ingestion of sugars and grains.

Symptoms that Fibromyalgia and Hypoglycemia Have in Common

Here just some of the symptoms that apply to both fibromyalgia and hypoglycemia:

• Fatigue
• Sugar, carbohydrate cravings
• Heart palpitations
• Anxiety
• Sweating
• Sensitivity to cold
• Headaches
• Lightheadedness

For the hypoglycemic, these symptoms are likely to set in about two or three hours after eating a meal that contains carbohydrates. Those carbs are a great source of energy for the brain and cells throughout the body.

The human body naturally converts the food into glucose, and insulin is released from the pancreas in order to unlock the cells so that the glucose can enter.

When an excess amount of glucose is present in the bloodstream, your body will store it as glycogen. If you go a long period of time without eating or the glucose in your blood stream drops for other reasons, your body will release stored glycogen and burn it for energy.

This is the process that keeps the optimal level of glucose in the bloodsteam at all times, but it doesn’t work properly for those suffering from hypoglycemia.

In this case, blood glucose levels drop too low, causing those symptoms listed above. The body may produce more insulin than is actually needed, removing too much glucose from the bloodstream.

The adrenal glands are also overstimulated due to the rush of glucose, resulting in the overproduction of adrenaline to help with the surge of insulin.

Some people experience the symptoms of hypoglycemia if they go too long during the day without eating, but others may experience extreme symptoms as a response to consuming sugar and refined carbohydrates. This is often referred to as “reactive hypoglycemia” and is the form of the condition often experienced by fibromyalgia sufferers.

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Avoiding misconceptions about Blood Sugar

If you are living with chronic hypoglycemia, you might be more prone to eventually developing pre-diabetes or type 2 diabetes. That makes it even more important to learn how to control your blood sugar naturally and effectively. 

There is some misconception out there regarding the benefits of “intermittent fasting” or what I like to call “modified intermittent fasting“. Yes, it can be helpful, but it must be done the right way. I always err on the side of caution first. 

How can modified fasting be helpful for us?
This is simply adhering to an eating window where we avoid eating too much later in the day and behaviors like night eating that can exacerbate symptoms in both fibromyalgia and hypoglycemia. 

This actually supports blood sugar and essential regeneration of organs, like the liver and pancreas, which are directly involved in sugar balance. Avoidance of eating at night, or after the sun goes down, is a really important discipline to help not only our bodies but to help us feel more empowered. 

The Carbohydrate-Energy Circle

It’s common for fibromyalgia patients to fall into a vicious cycle that looks something like this:

• You suffer from extreme fatigue and crave carbohydrates to stimulate energy.
• Eating meals heavy in carbohydrates (especially at breakfast and lunch) leads to instability in blood sugar levels, leading to even greater fatigue and a host of additional symptoms. This is hypoglycemia caused by the intake of all that sugar and refined carbohydrates.
• The increased fatigue leads to intense cravings for sugar and other carbohydrates.

The more sugars you eat, the worse you feel, and the more carbohydrates you are likely to consume day after day. The end result is a lot of discomfort and extreme fatigue that can make it difficult to function.

In many cases, the solution is a diet lower in carbohydrates and rich in lean protein, healthy fats, and vegetables. This is how you break the cycle to better support health and symptoms in fibromyalgia. Read more here about balance.

The cravings for sugar and other carbohydrates may also explain why many people struggle to maintain a healthy body weight.

When the diet is adjusted to favor complex carbohydrates over simple carbohydrates, weight loss often comes along with stable blood sugar levels and fewer sugar crashes throughout the day.  

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For More Information Related to Fibromyalgia Visit below sites:

References:

Fibromyalgia Contact Us Directly

Click here to Contact us Directly on Inbox

Official Fibromyalgia Blogs

Click here to Get the latest Chronic illness Updates

Fibromyalgia Stores

Click here to Visit Fibromyalgia Store

We hear it all the time. Hydration is critical for a healthy body. “Drink more water”. “Are you getting your eight glasses a day?”
But what if this was only part of the hydration picture? Instead of asking “Are you drinking enough water?” We need to be asking “Are your cells properly hydrated? “Working in nutrition and as a colon therapist for many years, I still see so many people striving to get their eight glasses a day but not considering how they may be sabotaging their efforts at the same time. My question is always going to be “how many hydrating foods are we ingesting vs. “drying” foods?” Not merely water intake. 

This is especially important with a chronic illness like fibromyalgia where excess water retention or bladder issues may cause retention of urine. If you have fibromyalgia, are ingesting too many drying foods and/or food allergens, this can easily cause bloating, indigestion, and the inability to properly absorb critical nutrients.

The Process of Hydration

It’s not the water itself; no, water is good. In fact, water is great; it is after all, the universal solvent!! However, when too many “drying” foods are being ingested at the same time, then we not only defeat the purpose but we may end up “over watered and undernourished” 

It’s always a better idea to get as much water as possible from the foods we are eating. This is nature’s way.

Hydrolosis of carbohydrates and proteins plays an important role in our body processes such as assimilation of food and the transmission of nerve impulses.

However, the source of the water used when it is broken down and reconstituted (hydrolyzed) with other available minerals is very important.

Nature’s water is more alkaline and readily used and absorbed by every cell in the body.

When we are eating an abundance of foods naturally high in water, then, we don’t need to ingest as many glasses of water, and our cells will be better nourished from nature’s fluids which are higher in mineral content and therefore better utilized by the body.

This is because ingesting too much water while eating a “drying” diet will not allow the water to properly hydrate our cells anyway.  Additional water will simply be trying to create “balance” and unable to do its greater job of hydration.

However, when we eat drying foods such as “heated” grains and oils (some examples include tortilla chips, popcorn, puffed grains, crackers and the like) these will absorb a great deal of water and therefore cause the body to “retain” more water. We surely do not want that. It is not to say that we can never have chips or high heated foods, but it is a good idea to limit these foods and choose more hydrating foods on a regular basis.

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How does this apply to fibromyalgia?

Simply due to the systems already affected in fibro and the propensity to retain water or bloating that can occur more commonly during a “flare” or due to IBS or other GI issues. The kidneys and liver actually work very intimately together.

When one organ is compromised, this can affect all digestive organs. The kidneys are responsible for absorbing minerals just like the small intestines are responsible for absorbing and sorting minerals, vitamins and nutrients.

• Vegetables naturally high in water content include celery, cucumber, romaine lettuce, and radish. Even carrots and greens have excellent water content when juiced and blended.
• Fruits highest in water content include apple, pineapple, citrus fruits, berries and of course watermelon. 
  Coconut water is also excellent and high in potassium, but not everyone will tolerate the natural sugars. In that case, you can either dilute with water as needed, say 2 oz. water for every 4 oz. coconut water. OR make coconut kefir by using a starter such as the one we use by Body Ecology. 

It also bears noting that when we are cleansing or participating in any kind of “detox”, we will of course need more water to cleanse; however, any detox program needs to be supervised if additional health issues are present

Also with fibromyalgia, the body has a more difficult time regulating body temperature and water balance, especially when the body is in a flare or during climate and weather changes. During a flare, we need to stay hydrated and this is a good time to ingest more of the “hydrating” foods and less of the “drying” foods.

It is also important to reduce water intake during meals to avoid diluting our “in house” digestive enzymes. Taking oral enzymes is fine on occasion, but we should not depend on them at every meal. 

It may not always be easy because what do we want most during a flare? Most of us want comfort, relief and even an “escape” or distraction of sorts. And this comfort will sometimes come in the form of food. Sometimes comfort in any form will be the over-riding factor and that is ok. We are not striving for perfection. No, as I like to say, “Practice makes progress”

When reaching for a glass of water, choose quality purified water. Add some fresh lemon, lime or a very small amount of apple cider vinegar. NOTE: See the RECIPE page for my favorite liver tonics. These are great for the bile ducts and gallbladder. Drink water at room temperature when possible, as ingesting too hot or cold of liquid is not healthy for the liver and GI tract.

Trigger points around the bladder or lower abdomen due to chronic myofascial pain or due to a previous abdominal surgery can also cause retention of urine in the bladder. Work with your doctor or a trainer therapist. Acupuncture may also be helpful. 

Stay hydrated…. just do it the smarter way…nature’s way!!

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For More Information Related to Fibromyalgia Visit below sites:

References:

Fibromyalgia Contact Us Directly

Click here to Contact us Directly on Inbox

Official Fibromyalgia Blogs

Click here to Get the latest Chronic illness Updates

Fibromyalgia Stores

Click here to Visit Fibromyalgia Store

In recent years, fibromyalgia nutrition has included the paleo (grain free) approach to eating and has become increasingly popular. This way of eating has become a good alternative for those who may want or need to avoid gluten and other non gluten grains. We do however need to be cautious about adopting food plans that are either too extreme or difficult to maintain. 

How Much Is Too Much Fibromyalgia Nutrition?

As with any diet plan, extreme measures can create health issues just by mere imbalance.

Remember the low fat craze of the 80’s? Well, it wouldn’t have been nearly as detrimental if people were not unknowingly replacing the fats with sugar laden foods that created a new and greater epidemic of blood sugar issues and syndrome X conditions. Low fat is not so bad if the fats that are being utilized are raw in nature and adapted to each individual’s caloric needs.

The idea is that less can be more, especially when dealing with fibromyalgia nutrition, other chronic illnesses, and the natural progression of aging at the same time. 

How do we burn more fat?

Why has the Paleo (more protein, less carbs) way of eating become so popular over the last two decades?
Mainly because people find that when they reduce sugar and simply carbohydrates, not only do they feel better, but the body becomes more efficient at fat burning. 

When sugar is eaten on a regular basis, this makes it much more difficult for the body to burn fat for fuel. If the body is constantly “working on” the sugar, it cannot get to burning fat. 

If we can create “treat days“, not cheat days, that allows us to avoid feelings of deprivation. Think of it in a good way, it is not cheating, is simply keeping the sanity. Because the truth is that we have to sometimes change it up anyway, while using consistency most of the time. This also helps with metabolism. 

Is your internal furnace (thyroid)
working properly?

If you feel that you cannot lose weight, no matter what you do, it could be low thyroid. This is more common today, and yet conventional testing does not often find it. If your furnace is running even one degree below normal at say 97, then you are not going to properly burn through your calories. 

The other issue with low thyroid or hashimotos (auto immune thyroid) is that it just makes you feel bad. From joint pain to muscle aches to feeling cold all the time. 

Read more here regarding the natural ways I like to focus on endocrine health, which means supporting both adrenals and thyroid.

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Intermittent Fasting For Regeneration

That is the premise behind alternate day fasting and/ or calorie restriction. Research has found that the old myth of needing to take in a high amount of calories to burn calories is not so much the case.

For instance, the amount of calories, fat and protein necessary for a healthy female may be different than for an adult female with a chronic illness.Therefore when aiding an adult female with weight loss or healthy eating patterns, we focus on the “less is more” concept and focus on ingesting more nutrient dense foods.

With extra food intake comes the requirement of energy needed to digest that food, energy that must be taken from the body’s needs to regenerate and heal. Therefore, with fibromyalgia nutrition and any chronic illness, we must put our energies where they will best serve us.

Working as a colon therapist for many years, I often see the benefit of increasing nutrition through high nutrient dense foods and rotating foods while incorporating a scheduled plan of eating. 

Intermittent Fasting can be done in a variety of ways but the most important aspect is adhering to the eating and fasting windows. If you happen to be a night eater, then simply following my option 1 fasting schedule from 8pm to 8am can be very helpful. 

Then, if you can, calorie restriction will be done 1-2 days per week. So I would choose 1 day or 2 days if you like, where you are able to get in more “rest time” and less digestion, to optimize energy of healing. Try eating about half your normal calorie intake on those 1-2 days per week. 

Remember, any hours of fasting are meant to bring that energy to healing rather than always being tied up in digestion. A great way to fast is with organic celery juice OR celery juice powder. Check out this organic celery powder that I love from Koyah. 

Although we still need healthy fats for our entire body, GI tract and healthy brain function, the amount and type of fat is still the issue.

Liver and gallbladder disease have become an epidemic these days. And, too many people living without a gallbladder get scared into thinking that fats are bad. However, raw fats are essential for the brain and entire body. So in the case of gallbladder removal, try to get at least 70-80% of your fats in the raw state. This might include extra virgin olive oil, coconut oil, soaked and sprouted nuts, avocados, seeds and clarified butter. 

If your doctor is not familiar with the connection between chronic pain and liver bile duct disease (more common these days) then there will never be a treatment for the ‘root’ cause and wheels will continue to spin as pain and symptoms only increase.

What Is A Safe Amount Of Protein?

Did you know that the average female only needs about 10-12 grams of protein at one time for optimal digestion and assimilation? Yet if we look at the label of one serving of protein powder, the amount of protein is generally about 20-25 grams.

The same goes for meat eaters. At any given meal of animal protein, the amount of protein often exceeds 20 grams. This amount of protein is more appropriate for a healthy male of greater mass and/or a growing body with greater caloric needs. 

Protein is needed for every organ and to nourish healthy muscle yet too much is not a good idea and can also contribute to a detrimental alkaline to acid ratio in the body and cells. The idea is to be sure we are properly utilizing and synthesizing the protein we take in. If conditions like liver, gallbladder, or bile duct disease are present, this can prevent proper utilization of proteins. Therefore, we can take in less if properly utilized. 

If you are a blood type O, you will be more likely to thrive on animal protein. If you are a blood type A, you would want to limit your animal protein sources to fish and lower portions of meat if you have a hard time avoiding it. Type A just doesn’t have the natural enzymes needed to digest animal protein. 

Shown here are examples of adequate protein servings .. these all have about 10-12 grams of protein. (2 eggs, 1/2 scoop protein powder, or 2 oz. turkey)

So guess what? It’s still good news all around !!

When revising a food plan for the average female, we know that using a half serving of non allergen protein powder is not only optimal but also cost effective at the same time…another key element in ‘living smarter’. 
Note: For more information regarding non allergen protein powder, blending suggestions and recipes.

Limit Paleo after Lunch!

If eating paleo, it is best to utilize animal proteins in the first part of the day. This means at breakfast and lunch only. Dinner should be comprised of lighter foods. It is best to avoid concentrated animal proteins at least 8 hours before retiring at night.

This supports the liver and lymphatic system which is all important when dealing with a chronic illness.

How Much RAW Fat Do We Need?

A good rule for fat intake is generally one fat serving per meal and one additional fat serving as a midafternoon snack. Some examples:

* ½ an avocado
* a serving of 12-16 raw sprouted nuts/seeds
* Almonds, Walnuts, Cashews
* 1/4 cup Pumpkin seeds
* 3-4 Brazil nuts
* a Tbsp. of clarified butter, coconut oil, olive oil or any other raw (unheated oils) 

Remember that raw fats are easier to digest than heated fats, however with any liver, gallbladder or bile duct congestion, the body’s ability to digest and assimilate fats for energy will be compromised. Yes ..even the naturally saturated fat in oils like coconut oil. In fact, our choice of oils can also benefit our treatment for co-conditions such as Epstein Barr and Mycoplasma infections in the body. Olive oil is the best choice in helping to fight these infections. 

Please be aware that although you might hear a lot of benefits from coconut oil these days, it is not right for everyone and every blood type. For instance, if you are a blood type O, you may have a greater need to experiment with rotation of oils to assess that you are metabolizing the oil properly. (see rotation ideas below)

Lipase enzymes may be needed short or long term for better fat digestion, especially if one has bile duct disease or is without a gallbladder. If indigestion still occurs when eating fats, consider taking a safe fiber supplement taken with water (about a half hour) before meals containing fats. 

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Benefits of popular oils

A few of our favorite healthy oils:

Olive oil

Great for heart health, anti-inflammatory, anti-viral in that it is beneficial for those suffering with CFS/ME and the Epstein Barr virus. We use Extra Virgin Olive oil in our liver tonic recipes due to its benefits and easy assimilation by the liver.

Avocado oil

A mono-unsaturated fat with higher amounts of Vitamin E, beta-sitosterol, lutein and CoQ10. More detail on avocados and oil here on the main diet page.

Coconut oil

Anti-bacterial, “energy oil“, can be beneficial for thyroid, brain conditions. Be aware of potential allergies to coconut oil, I see more allergies to coconut and coconut oil, and may need to be rotated or limited by some. You can visit our coconut oil pulling method for a mouth rinse.

Hemp oil

Super omega GLA. Some people like to utilize hemp oil for more chronic health conditions like cancer and auto immune conditions. I advise using it in its raw state. 

Flaxseed oil

High in Omega- 3, great addition for heart health and hormone balance. Great for brain health and easy to use in blender drinks or on salads. Also share with your dogs, it is good for them too. 

Pumpkin seed oil

Aono unsaturated fat that is great for the bladder and prostate gland. A great oil to add into blender drinks. I prefer to eat sprouted pumpkin seeds, either sprouted at home or found in health food stores. 

Rotating Fats for Better Digestion And Fibromyalgia Nutrition

Why is rotating food and fat so important for digestion?

Have you ever found yourself eating the same foods every day only to realize that something is no longer working for you? That is where food rotation comes in. There are some foods that can be eaten on a daily basis, more so in the case of fruits and vegetables.

However with concentrated proteins and fats, we are best to rotate these foods every 2-3 days where possible. I have used the Blood Type Diet for many years with clients and myself and I believe that blood type is part of the total equation when adapting a food plan. 

There are many benefits to food rotation, including better assimilation and variety and intake of nutrients. This also creates greater variety in our meal plan making it easier to stay motivated ..As I continue to maintain, there are many food plans out there and many have good points, yet not every food plan works for every person especially when dealing with a chronic illness. That is where we work to really ‘narrow in’ and choose the best concepts to fit our specific fibromyalgia nutrition plan. 

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For More Information Related to Fibromyalgia Visit below sites:

References:

Fibromyalgia Contact Us Directly

Click here to Contact us Directly on Inbox

Official Fibromyalgia Blogs

Click here to Get the latest Chronic illness Updates

Fibromyalgia Stores

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Because every fibro body is so individual, I have always worked to include more than just one way in selecting the best diet for fibromyalgia. That said, there continues to be a lot of negative news around grains these days, but worry not..there are still some ways to ‘salvage’ the grain, at least a few of them anyway. With the right preparation and know how, we can still have some grain and eat it too !!

If we are going to throw around phrases like “our grain today is not like grandma’s grain was 80 years ago” then we must also realize this applies to the entire food chain.

It’s true !! Our soil, our air, our water …nothing is like it used to be, and yet even myself, as a long time proponent of grain free eating, I believe that food quality and preparation can make a big difference in how our bodies process and assimilate nutrients today..

Flexibility In Our Diet For Fibromyalgia

See, the truth is that most people have difficulty in attaining a 100% grain free diet for fibromyalgia, and for many it is just not feasible.
As a teacher and promoter of gluten free and grain free eating, I agree and promote eating more grain free meals, yet I also see the need to have flexibility, in a way that can still promote health and keep one’s sanity at the same time. Why flexibility?  Because not everyone needs to avoid grains completely in their diet for fibromyalgia, and because eating too many concentrated foods in place of grains can also have a detrimental effect on the body.

Most people will do well to avoid gluten, yet there are other non gluten grains that can be utilized on occasion for greater variety in your diet for fibromyalgia. 

The Real Issue

The real issue is the difference between grains and grain flours.
The problem with grain flours (found in many gluten free packaged foods) is that they are hard to digest, acid forming, and also increase mucous production in the body; that’s especially not good for the vulnerable fibro body or a diet for fibromyalgia.

When grains are soaked, sprouted and eaten raw or cooked properly, they have a completely different effect on digestion and do not create the burden that ‘ground’ flours create through the difficult process of digestion and assimilation. The aflotoxins and enzyme inhibitors can also be effectively removed when prepared this way ..

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It’s all about balance 

In the Body Ecology plan, we use a few of the ancient grains such as amaranth and quinoa. However, not in the form of flour. These grains and even a few select legumes are always best soaked and sprouted and then cooked lightly and eaten with non-starchy, cultured vegetables or sea vegetables to create balance.

Just like when eating animal protein, we need to ingest vegetables and greens with meat to ‘balance out’ the acid from the meat itself, we also need the vegetables to counter any additional acid in grains as well.

And what about a protein made from a grain, such as rice protein?
We have found that rice protein is not the most digestible form of protein for people with a sensitive GI tract. 

Both rice and whey protein powders are not the best option. This is also detailed within the Nutrition Tips article here on the site. 
The sprouted grain proteins made from quinoa, amaranth, artichoke or cranberry protein have higher digestibility. 

Again, the form is most important, so when these grain proteins are sprouted and germinated, they are better tolerated and assimilated to better nourish organs and muscle tissue. 

WHY DO WE crave GRAIN FLOURS SO MUCH?

Foods made with grain flours are the foods that many of us grew up with. They are highly addictive. Grains that have been simply ground into flour have no life, no germination, no enzymes to support digestion. It’s rather like chewing on a hard piece of rice and expecting it to digest properly.

Just like in the case of sugar, the more we eat grain flours, the more we crave them. Grain flours should be treated as an occasional food in the goal of achieving more optimal health and mineral balance within the body.

Gotta have some rice with dinner? 
The best choice is going to be organic and long grain rice, such as a basmati or jasmine rice. Short grain rice is higher in starch, and that’s why it works well around sushi rolls, because it ‘sticks’ more easily. What’s good for the sushi roll is not so good for the intestines!!

Soak the grain overnight with enough water to cover and even a tsp. of ACV (apple cider vinegar) or CCV (coconut cider vinegar) or sea salt.
This will also accelerate the cooking process. Cook with some cut vegetables to further enhance digestion.

For those who enjoy quinoa, this can also be soaked for 12 hours and then lightly sprouted for 18-24 hours and eaten raw (the seed becomes tender) or cooked with vegetables.
Note: Always rinse quinoa well before use to remove the saponins from the outer seed..

When serving whole grains, always include a greater amount of non starchy or sea vegetables for balance. No longer do we need a ‘mound’ of rice or quinoa as a side dish ..
(the adjacent picture shows how we serve our basmati rice with a greater amount of asparagus for balance)

So now we can occasionally have some grain and eat it too!!

It’s all about living smarter … living lighter … while thinking outside the nutritional box so to speak …

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For More Information Related to Fibromyalgia Visit below sites:

References:

Fibromyalgia Contact Us Directly

Click here to Contact us Directly on Inbox

Official Fibromyalgia Blogs

Click here to Get the latest Chronic illness Updates

Fibromyalgia Stores

Click here to Visit Fibromyalgia Store

We all should…. malic acid is an essential for the fibro body!
It works well in producing energy needed in the form of ATP (Adenosine Triphosphate)

Malic acid and Magnesium work synergistically to address cellular energy deficits, reduce muscle and tendon pain and in the metabolizing of carbohydrates. Yet even the malic acid by itself will help us to increase energy while also reducing pain levels within fibromyalgia..

For optimal benefit when taking both malic acid and magnesium, they are best taken with the B-complex family of vitamins, particularly B-6 (Refer to my supplement page for the best ACTIVATED form of B-Complex).

So what are some good ways that we can get more malic acid in our diet?

1. Malic acid tablets, generally 500mg. 1X per day. Taken with lunch is preferred. 

2. 1/4-1/2 tsp. malic acid powder, mixed in juice or water (This bulk powder can be found online or at various health food stores and is very inexpensive) 1X per day or as directed. Magnesium Malate can also be taken if tolerated, but start very slow with dosage. 200 mg. and go from there to tolerance. 

3. Ingest more foods that are NATURALLY high in malic acid, such as green apples. If you read my facebook page, you often see me asking the question “Got Granny’s?” Yes, green apples are a great food source of naturally occuring malic acid and I include many recipes on the RECIPE page using green apples and the best way to prepare them.

NOTE: Some people have an aversion to eating green apples. Therefore food preparation becomes important. When we shred and blend green apples, they are generally much more palatable. If you are just eating them straight, be sure they are fully ripened, as they do take longer to ripen than other apples.

Malic acid is also great for the liver and gallbladder.

We use green apples in a couple of the liver cleansing recipes on the RECIPE page as well.

If you have a history of gallstones or bile duct disease, ingesting malic acid will be good for you in more ways than one as it helps to increase the solubility within the bile.

Apple Cider Vinegar is also a source of the malic acid, although not everyone tolerates the ‘natural fermentation’ in cider vinegar and more would have to be utilized to accomplish the same result.

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If you have any kind of reaction to apple cider vinegar, it could be due to candida in the gut, you can read more here about candidiasis. You could be experiencing a histamine overload and/or a detox reaction. In either case, it is wise to start with a small amount and work up to tolerance.  (1/2 tsp. in 12-16 oz. water and work up from there to 1-2 tsp. The vinegar taste should never be too strong)

Bottom line, for INCREASE in energy production and DECREASE in muscle and tendon pain and support of our detoxification pathways, malic acid needs to be an essential for EVERY fibro body.

Working as a colon therapist for many years, I like to say that holistic nutrition doesn’t have to be complicated; it’s really more about getting back to our roots while naturally supporting our detoxification pathways.

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For More Information Related to Fibromyalgia Visit below sites:

References:

Fibromyalgia Contact Us Directly

Click here to Contact us Directly on Inbox

Official Fibromyalgia Blogs

Click here to Get the latest Chronic illness Updates

Fibromyalgia Stores

Click here to Visit Fibromyalgia Store

When iron levels are low, and/or anemia is present, this can really affect our well-being, especially when living with fibromyalgia. We need to consider making iron rich foods part of our weekly menu plan.

What’s low iron got to do with it? Iron levels fluctuate in the body and it is certainly not the only predictor of low energy, fatigue or malaise. However, it can be a contributor when a real deficiency occurs. Low blood iron depletes oxygen levels and this in turn can create a cycle of deficiency and fatigue..

Many years ago, vitamin manufacturers started creating iron-free multi-vitamins because they found that iron in the form of supplementation was not the safest or most effective way to obtain iron.

There will however be occasions where an iron supplement is needed. If you and your doctor agree, then seek out a safe brand such as Metagenics. 

If your iron is not tested extremely low, then you may want to seek out natural iron in the form of iron rich foods. And, because CFS/ME or Chronic Fatigue Syndrome, is often the instigator of extreme fatigue, check out our article on CFS linked at bottom of this article.

What Are Best Iron Rich Foods?

Vegetable sources include beets, dark leafy greens, asparagus, broccoli and artichokes. Concentrated protein sources with iron include organ meats, egg yolks and turkey.

It is good to get a variety of iron rich foods and ROTATE them to create balance and variety.

To better absorb naturally occurring iron, it is helpful to eat them with foods high in VITAMIN C, such as citrus fruits.

The food preparation is also key as I often talk about. When we shred, cut, blend and sufficiently break down the cells of the whole food, we are better able to absorb and utilize the nutrients.

However, please note that some foods are better shredded while others are better in a blended drink and some can be done either way.

In some of my recipes for instance, I specifically say to shred OR to blend depending on the palatability and form of each recipe.
In my shredded beet salad, it is best to use a box shredder. I have often been asked if it is ok to just throw the beets in a food processor, yet the consistency of the salad is not the same and palatability will suffer.

That said, we should always experiment to find what works best for each of us.

The beet salad shown here is an excellent example of the synergy between a naturally occurring iron rich food AND the citrus food high in vitamin C to compliment absorption.

If you have been tested low for iron, consider making these iron rich foods part of your weekly menu plan.

NOTE : If you are a vegan, it is important to get your iron and B-12 levels checked as needed. Although my plan includes many vegan meals and recipes, certain blood and body types perform best on a paleo type diet (meat eater) and it is essential to know this before adopting one diet over another.

Now, back to the beet salad; although I have a few different versions, (some listed on the recipe page) for the sake of this article, I will note the beet/orange salad recipe. Beets are an amazing food for regenerating the blood, but only SMALL amounts are needed at one time for better tolerance. Again, it is the SYNERGY of the ingredients that makes this iron rich salad effective. And yes, the taste is amazing too !!

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Beet/Orange Salad : (3-4 srvgs)
2 small beets, peeled and shredded finely
1 medium orange (including about 1/4 of the rind)
1 small granny smith apple, peeled and shredded finely
1 tsp. organic olive oil
1/8 tsp. sea salt (optional)

After finely shredding the beets and apple in a bowl, cut the entire orange into very small pieces, including about a quarter of the outer rind (if desired)

(The rind is great for breaking down and removing mucous from the digestive tract)

Add the olive oil and salt and blend well with a fork.  This recipe is good for about 4 servings.

How about some turkey and artichoke hearts on a bed of leafy greens?
That would be another iron rich meal combination using a concentrated animal protein source. So much variety in creating healthy iron rich and nutrient rich food combinations.

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For More Information Related to Fibromyalgia Visit below sites:

References:

Fibromyalgia Contact Us Directly

Click here to Contact us Directly on Inbox

Official Fibromyalgia Blogs

Click here to Get the latest Chronic illness Updates

Fibromyalgia Stores

Click here to Visit Fibromyalgia Store