Love Carbs?! Try This Diet!

If you just can't give up carbs, here is a new diet regimine (and book coming out Monday) that teaches you how to eat the right carbs for healthy eating and weight loss:

http://www.CarbLovers.com

Meditation Helps Ease Pain

I read this blurb in the Aug. 2, 2010 issue of Women's World Magazine:

People who meditate regularly feel less pain from chronic conditions, such as arthritis. British reasearchers suspect that meditation trains the brain to dwell on the present and not to anticipate - and therefore not feel - pain. The longer you meditate, the greater the benefit. You can leanr basic techniques for FREE at http://www.brainsync.com/

CFS & FM Surveys - Help with the Research!

2 Survey's on this Organization's website (scroll down the page):
http://cfsknowledgecenter.ning.com/?xg_source=msg_mes_network 

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The ME/CFS & FM Patient Survey is a blind (names withheld) research study to gather data from those afflicted with ME/CFS & FM to further research into the disease. 

This is a quick 32 question multiple choice blind survey.

Access the survey directly:
 http://polldaddy.com/s/EA51636A44631D38

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The ME/CFS Case Definition Survey is a standardized guide for clinicians and research scientists for the evaluation of the impact of various specific symptoms upon those afflicted. It is presented in conjunction with the ME/CFS research team at the University of Miami.

You need to create an account/sign in for access to this CFS survey.

http://cfsknowledgecenter.ning.com/?xg_source=msg_mes_network

More About Supplements!

In this article you will find info on how to recognize supplements, potential risks, what to look for when purchasing supplements, and why its important to speak with your doctor and keep a supplements diary.

http://arthritis.about.com/od/supplement/a/whatdietarysup.htm?nl=1

I want to also mentioned again this website, http://www.patientslikeme.com, where you can create an account (free!) and track all treatments you are trying, how effective they are, and how your pains and fatigues etc. rate over time, and you can print out a report to share with your doctor for each visit!

Please remember to consult your physician before trying anything new. I am not a doctor and no information I provide here should be considered medical advice.The information I share on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.  It is intended as a sharing of knowledge and information from my research and experience. Links to other sites are provided for ease of research. Information on those sites is the opinion of those who publish the sites and is NOT necessarily that of FibroChick. I offer what I can as help. I believe in educating myself on all my medical issues and being my own advocate, for no one else will do that on my behalf. I recommend we all do the same! I encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.   

What are Supplements?

I found this article talking about what exactly supplements are, on about.com, and wanted to share, since I really lean towards taking supplements for my fibro and cfs: http://arthritis.about.com/od/supplement/a/factsupplements.htm?nl=1

[I also want to mention again this website, http://www.iguard.org/, which allows you to create and account (free!) and enter everything you take - prescriptions, vitamins, supplements - and it then generates any alerts or interactions you nee to be aware of for the combintion of what you are taking. I go here and enter info BEFORE I start taking anything new, to make sure no interactions will occur. I also consult with my doctor.]

Here are some snippets, but the whole article (linked above from about.com) is very thorough.

What is a dietary supplement?

As defined by Congress in the Dietary Supplement Health and Education Act, which became law in 1994, a dietary supplement is a product (other than tobacco) that

• is intended to supplement the diet
• contains one or more dietary ingredients (including vitamins; minerals; herbs or other botanicals; amino acids; and other substances) or their constituents
• is intended to be taken by mouth as a pill, capsule, tablet, or liquid
• is labeled on the front panel as being a dietary supplement

General Safety Advisory

The information in this article does not replace medical advice.

Before taking an herb or a botanical, consult a doctor or other health care provider-especially if you have a disease or medical condition, take any medications, are pregnant or nursing, or are planning to have an operation.

Before treating a child with an herb or a botanical, consult with a doctor or other health care provider.

Like drugs, herbal or botanical preparations have chemical and biological activity. They may have side effects. They may interact with certain medications. These interactions can cause problems and can even be dangerous.

If you have any unexpected reactions to an herbal or a botanical preparation, inform your doctor or other health care provider.

Please remember to consult your physician before trying anything new. I am not a doctor and no information I provide here should be considered medical advice.The information I share on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.  It is intended as a sharing of knowledge and information from my research and experience. Links to other sites are provided for ease of research. Information on those sites is the opinion of those who publish the sites and is NOT necessarily that of FibroChick. I offer what I can as help. I believe in educating myself on all my medical issues and being my own advocate, for no one else will do that on my behalf. I recommend we all do the same! I encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.   
 

The Law of the Garbage Truck:

The Law of the Garbage Truck: Many people are like garbage trucks. They run around full of garbage, full of frustration, full of anger, and full of disappointment. As their garbage piles up, they look for a place to dump it. And if you let them, they’ll dump it on you.So when someone wants to dump on you, don’t take it personally. Just smile, wave, wish them well, and move on. Believe me. You’ll be happier.

- David J. Pollay

Nutra-Sweet and Aspartame: The Fibromyalgia Connection

This is an interesting article, I know we have talked about artificial sweeteners before, as well as dietary exclusions to watch for, this provides a medical connection for the aspartame and reason it may affect us fibros is a bad way. It also serves to reinterrate the others that we are told to stay away from. The one on the list I have the hardest time staying away from is caffeine :(


http://www.webmd.com/fibromyalgia/guide/fibromyalgia-the-diet-connection


All the experts WebMD talked to agree that for a large majority of people with fibromyalgia, foods sweetened with aspartame could exacerbate fibromyalgia symptoms.

"There is a pain receptor in the nervous system known as NMDA," says McNett. "When pain turns from acute to chronic, it involves opening the NMDA pain receptor. Aspartame, which is classified as an excitotoxin, helps to stimulate this event." He also says people with fibromyalgia appear to already have overly active NMDA pain receptors, making them more susceptible to the stimulation.

The other 6 items on the list are:
2. Food additives including MSG (monosodium glutamine) and nitrates.
3. Sugar, fructose, and simple carbohydrates.
4. Caffeine -- including coffee, tea, colas, and chocolate.
5. Yeast and gluten.
6. Dairy.
7. Nightshade Plants: Tomatoes, chili and bell peppers, potatoes, and eggplant.

Oh and good news the article also says that "other artificial sweeteners such as Splenda, saccharin, and stevia do not appear to have the same effect as aspartame."  But I am skeptical, as Splenda has had very bad effects on *my* intestinal system!

Join Chronic Babe!

This is a GREAT forum to join for fibro/chronic sufferers. Its is a very POSITIVE network of awesome women full of strength and resiliance!

http://www.chronicbabe.com/ 

Hope Is

This is a good one:

Hope is the belief in your ability to recover from whatever has knocked you down on any given day. Resilience is the ability to recover from the punch and the land on your feet, or on your own butt, or whatever supports you at that time. To cultivate your physical resilience, you must have mental resilience that comes from a place called hope.
 
- Rosalind Joffe from her and Joan Friedlander’s book,
Women, Work, and Autoimmune Disease: Keep Working, Girlfriend!

Low-Carb Snacks

I have a hard time finding the energy to make meals or make anything taking more than 5 minutes, so this healthy list of snacks I can have on hand is PERFECT for nibblings. My quick and healthy list was about 5 items long, so this list opens up my world of taste! Love it!

From about.com (http://lowcarbdiets.about.com/od/whattoeat/a/snacks.htm?nl=1)

It’s important to have access to nutritious low-carb snack food so that if you get hungry between meals you won’t reach for crackers and chips.

Ideally, a low-carb snack should have protein, healthy fat, and some fiber (so the best thing would be to have some raw veggies with your eggs or jerky). Here are some easy snack ideas.

• Celery with peanut butter
• Celery with tuna salad
• Hard boiled eggs
• Deviled eggs
• Dill pickles and cheddar cheese (no kidding, it’s a great combo)
• 1/4 cup berries with 1/3 cup cottage cheese
• Nuts (keep raw ones in the freezer if you think you’ll overeat them)
• Sunflower seeds (get them in the shell so it will take longer to eat them)
• Other seeds (How to Toast Pumpkin or Squash Seeds)
• Low-Carb Trail Mix
• Jerky (beef or turkey -- try to find low-sugar varieties)
• Low-carb shakes
• Cheese sticks, such as string cheese
• Sugar-free Jello, alone or with cottage cheese and a sprinkling of nuts
• Make sugar-free lime Jello with part coconut milk -- For a large package, dissolve the powder in a cup of boiling water, add a can of coconut milk, and then add the rest of the water. Stir well.
• Pepperoni "chips" -- Zap the slices in the microwave
• Cheese with a few apple slices
• 4-ounce plain or sugar-free yogurt with berries and flax seed meal
• Smoked salmon and cream cheese on cucumber slices
• Lettuce Roll-ups –- Roll luncheon meat, egg salad, tuna or other filling and veggies in lettuce leaves
• Lunch Meat Roll-ups –- Roll cheese or veggies in lunch meat (read the labels for carbs on the lunch meat)
• Spread bean dip, spinach dip, or other low-carb dip or spread on the lunch meat or lettuce and then roll it up
• Raw veggies and spinach dip, or other low-carb dip
• Pork rinds, with or without dip
• Ricotta cheese with fruit and/or nuts and/or flax seed meal
• Mushrooms with cheese spread inside (or other spreads or dips)
• Low-carb snack bars (watch out for sugar alcohols, especially maltitol)
• Product Review: Atkins Advantage Bars
• Pepperoni Chips -- Microwave pepperoni slices until crisp. Great with cheeses and dips
• Garlic Parmesan Flax Seed Crackers
• Parmesan Crisps -- Good when you want a crunchy snack.
• Peanut Butter Protein Balls

Low-Carb Pizza Options!

I love this, great simple changes and still the yummy pizza taste! Pizza is one of my favorite foods, and I love the variety she offers here:

http://lowcarbdiets.about.com/od/pizza/a/lowcarbpizza.htm

I buy pitas (high in fiber) and toast them, spread tomato paste on and top with low-fat mozzarella or parmesean, mushrooms etc.! Quick, simple, healthy!

Enjoy!

Yoga in South Florida

We all know how I love my yoga :) Is good in general for relaxing and muscle stretching and releasing toxins from your body. But it is also very good for fibromyalgia sufferers. It really helps integrate your mind and body, creating a healthier you. Even if you only do it for 5 or 10 minutes a day it can be very beneficial.


I have found several resources in my local area, South Florida, for taking inexpensive classes, listed below. Check out local public schools and MeetUp groups in your area to see what they may offer.

Namaste

The Broward Educator:
http://www.mycommunityschool.com/

The Palm Beach Educator:
http://www.pbeducator.org/

Fort Lauderdale Yoga MeetUp Group:
http://www.meetup.com/fortlauderdaleyogaclub/

Win a copy of FibroWHYalgia!

This is a great blog about living and working with fibro, check it out:

 http://ohboy-boys.blogspot.com/

PLUS she is giving away a copy of Sue Ingebretson's book FibroWHYalgia, which we all know is one of my most favorite fibro books! This blogger has written and EXCELLENT review about the book. So worth the read, I am sure you will relate!

http://ohboy-boys.blogspot.com/2010/07/fibrowhyalgia-by-susan-e-ingebretson.html

Healthy Eating while Traveling

Traveling this summer? I know that sometimes it can be a challenge to eat well when traveling, but I came across this article on health.com. Most of it does sound pretty simple (and even maybe obvious) but its nice to read it all organized here:

http://nutrition.about.com/od/foodfun/a/healthyeating.htm

Magnesium for Fibro

One of the supplements that I take and I definitely notice a difference if I miss doses is my Magnesium. I am taking between 800-1200mg/day. I take 800 in the evenings to help relax my muscles and help me sleep :) I have found the UltraMag Magnesium to work very well (and its inexpensive too!)

But I recently read about other recommended forms (on the migraine blog I follow: http://headacheandmigrainenews.com/ )

Here is the info I found:

"I've recommended Ultra-Mag Magnesium complex.  But I've also been asked about other types of magnesium, including a child-friendly supplement.

One type to try is the magnesium you can dissolve in a drink.  Peter Gillham Natural Magnesium Calm Organic Orange can be used as a hot drink.

Flora Floradix Magnesium Liquid Mineral Supplement apparently has a good flavor, though I haven't tried it personally.  One of our blog readers has used it.  Lifetime Liquid Magnesium Blend Orange Vanilla can also be taken alone or in a drink.  Try one of these if you don't like taking tablets."

Here is the LINK


If anyone has tried any of these others let me know, I am curious.

:) 

Please remember to consult your physician before trying anything new. I am not a doctor and no information I provide here should be considered medical advice.The information I share on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.  It is intended as a sharing of knowledge and information from my research and experience. Links to other sites are provided for ease of research. Information on those sites is the opinion of those who publish the sites and is NOT necessarily that of FibroChick. I offer what I can as help. I believe in educating myself on all my medical issues and being my own advocate, for no one else will do that on my behalf. I recommend we all do the same! I encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.   

South Florida Holistic Health Fair

If anyone is in the South Florida area, I wanted to pass this info along. It looks really fun and interesting. I wish I was not working that day :(

HOLISTIC HEALTH FAIR - DELRAY BEACH, FL
Wednesday, July 28th, 2010: 1pm to 4pm

Enjoy free entertainment, food, and fun activities including tai chi, herbal teas, organic clothing fashion show, dance, ayurvedic practices, yoga, massage, meditation with NFL pro football players, nature and meditation art, integrative medicine health risk reduction and more!

LOCATION: On Atlantic Avenue in Delray Beach, FL, north side of street, just west of the intracoastal

HONORING: Cultivation of a healing garden and community center for all to enjoy, relax and participate in.

Fibroglycemia?!

When reading through Dr. St. Amand's book, "What Your Doctor May Not Tell You About Fibromyalgia" I also came across this term:

"FIBROGLYCEMIA" = Fibromyalgia + Hypoglycemia. Basically, that us fibromites are very sensitive and intolerant of carbohydrates.

I can see this, as I have cut waaaaaaaaaay back on my sugar intake, as well as processed carbs (white bread, flour etc.) -- I have tried to follow the low Glycemic Index Diet, and I have noticed I do feel MUCH better the stricter I stick to the diet.

Anyone else experience this, too?

Dr. St. Amand and The Guaifenesin Protocol

Has anyone tried Dr. St. Amand's Guaifenesin Protocol for fibromyalgia? Featured here:

http://www.fibromyalgiatreatment.com/GuaiProtocol.htm

One of the biggest deterrents for people is the avoidance of Salicylates, which is in quite a lot of foods, supplements, beauty products etc.! Salicylates are also found in  many organic, all-natural products - all plants produce it as a protective agent against soil bacteria. Without salicylates plants would never get out of the ground alive. Thus "all-natural" products actually contain more salicylates since they have not been processed out.

I've been flipping throu Dr. St. Amand's book, "What Your Doctor May Not Tell You About Fibromyalgia" detailing things like this.

Curious if anyone has tried and their thoughts on it.

Win a Trip to a SPA!!

Best of luck! I'd love to win a spa vaca :)

http://wildfireapp.com/website/6/contests/42948

*Hugs*

"Some say the best way to forget your troubles is to wear tight shoes, but I say go out and hug somebody."

- Barbara Johnson
from God Always Has a Plan B

New Sweetener - SUSTA

Has anyone tried this? Here is a review, and mroe info. I have def cut back my overall sugar intake, and when I do use sugar I use Truvia (Stevia).

Anyone tried this SUSTA?

http://nutrition.about.com/b/2010/07/07/susta-sweetener.htm?nl=1

http://www.sustastore.com/index.html

Feeling Overwhelmed?

This is another GREAT article from the arthritis site, and it really can apply to us fibros, too! I know often I can get overwhelmed, so much to do and not enough energy to do it :( I have really had to learn to slow it down and prioritize each day as it comes.

http://arthritis.about.com/od/solvingdifficultissues/a/overwhelmed.htm?nl=1

Enjoy Small Acts of Kindness

Even though we don't technically have arthritis, it certainly feels like it at times. I enjoyed this article and am looking forward to posts on their site:

http://arthritis.about.com/b/2010/07/11/acts-of-kindness-make-living-with-arthritis-easier.htm?nl=1

:)

Reduce Anxiety - Soothe with Water

Zen Buddhist monks have incorporated water features into their meditative garden for hundreds of years because of their soothing sounds. And studies have shown that listening to nature - particularly running water and waves - helps reduce anxiety. Feeling stressed? Place a tabletop fountain at your desk or bedside or download the sounds of the surf at NatureMusicDownload.com

- from Health.com July/August 2010

Bring Sunshine to Others

"When we bring sunshine into the lives of others, we're warmed by it ourselves. When we spill a little happiness, it splashes on us. Hope uncovers new possibilities and shows us what can be done. It wrestles with angels, looks impossibilities in the eye and winks, Hope springs eternal. Hope supersedes all good intentions. Keep going by the power of God's grace. Dare to believe that He has planned greater things right around the corner."

-- Barbara Johnson
from God Always Has a Plan B

Travelling? Try Yoga on the Airplane!

These are great! Print out for when you travel. I admit, I would probably do 1-5 on on airplane, but moves 6-10, well, you let me know :)

http://yoga.about.com/od/lifestyle/tp/airplaneyoga.htm?nl=1

I sometimes have anxiety on the airplane, a little freaked out about flying, but the deep breathing from yoga really helps calm me and the anxiety. Good stuff.

Yoga for Sleep

This is a good blurb about how Yoga can help you sleep better. I love my yoga :)

http://altmedicine.about.com/od/insomnia/a/yoga_insomnia.htm?nl=1

Stay Cool this Summer!

Hydrate from the inside out!
Hydrate a slim down by eating water-rich fruits and veggies. Here are a few fun ways to get your water rich fruits and veggies and stay cool this summer!


WATERMELON POPSICLES

- seedless watermelon
- mint leaves


Puree seedless watermelon (which are about 92% water) in a blender with a handful of fresh mint leaves. Pour into popsicle molds and freeze.


CUCUMBER MOCKTAIL

- cucumber peeled and sliced
- lime-flavored seltzer
- a spritz of lime juice (use a real lime, the artificial lime juice has too many artificial chemicals)

Chop then muddle one third of a peeled cucumber (about 96% water) in a highball glass. Top with lime-flavored seltzer and a spritz of lime juice. Garnish with cucumber slices.

ENJOY!

Sleep and Chronic Pain Connection

I found this article interesting and wanted to share, due to its relevance with sleep disturbance and chronic pain connection. I can definitely tell a big difference in how much better I feel when getting GOOD sleep. I have found 1/2mg of Lunesta (prescription) per nite helps me get GOOD restful sleep and I have been having a lot more GOOD days!

For migraineurs, definitely check out James' Migraine blog (link below), he provides EXCELLENT information.

from http://headacheandmigrainenews.com/ 

Migraine and REM Sleep

by James on 6 July 2010

It’s no secret that sleep issues are connected to migraine.  For example, check out Sleep apnea and migraine? and Solve child’s sleep problems = solve migraine?.

Building on previous studies, researchers from Missouri State University recently reported on a study that connected a lack of REM sleep with chronic pain.  The research was done on rats, which were deprived of REM sleep for three nights.

What happened?  There was an increase of expression in certain proteins which help regulate sensory response in facial nerves.  The same thing happened with another protein linked to starting chronic pain.

This type of response could cause problems with the trigeminal nerve, which is key in the migraine chain reaction.

Lead researcher Dr. Paul L. Durham says,"People with headaches often have a hard time sleeping.  It is easy to see how several nights of interrupted sleep can make people more susceptible to developing a chronic pain state."

Yet more information showing us how migraine and various types of chronic pain may be links to interruptions in sleep.

Foot Pain and Fibromyalgia?

Does anyone else experience foot pains with their fibro? That was actually one of my first symptoms. It feels like I am walking on hot glass. I have not found a lot of research on this associated with fibromyalgia. I think in some places they say it is Planter Fasciitis as a co-illness. I have been able to gain some comfort by adjusting some things:


1.) I bought a LAZY BOY CHAIR, and I love it! It really helps to be able to lean back and put my feet up and take the strain off of them.

2.) I have invested in a couple GOOD, SUPPORTIVE SHOES, I bought them from FootSmart.com, and the have some really cute AND comfy shoes!! I am quite happy with them! Still stylish AND my feet feel like walking on clouds instead of hot glass!

3.) I bought a Paraffin HOT WAX BATH ($30 at Bed Bath & Beyond, plus use ur 20% off coupon!) Homedics has a good one. When my feet really hurt I dip them in the hot wax 4 times or so, if feels sooooo good on my aching feet!

4.) I watch my daily activities and LIMIT MY STANDING. Anything over 5 minutes and I know I will encounter lasting pain.

I hope this helps. Has anyone else experienced foot pains with their fibro? And how to you treat it?

Drink More Water!

This is an interesting blurb on drinking water and weight loss, how it can rev up your metabolism.

I have noticed with my fibro that the more water I drink throughout the day the better I feel. I like keeping a large 32 oz glass of water or green tea near me and I have found its easy to sip on throughout the day and I can easily go thru at least 3 of those/day! Hydration is good for feeling better and for helping with weight loss!

http://www.diet.com/dietblogs/read_blog.php?title=Plateau+Buster+%233+-+Drink+Water!&blid=19856

Good Tips for Eating Out!

These are good, I think I've read them before but this is a a good little reminder when eating out. Click on the link for the details.

http://www.diet.com/dietblogs/read_blog.php?title=Avoid+The+Dining-Out+Landmines%3A+11+Tips!&blid=8268

1. Do not go to dinner starving!
2. Go easy on the alcohol!
3. Push the bread basket or the bowl of chips away!
4. Half the portions!
5. Look for cooking methods such as broiled, baked or steamed on the menu!
6. No white/creamy sauces!
7. Chicken, fish and turkey!
8. Order an appetizer as your entree!
9. Ask for fruit /veggies as your side order!
10. Eat slowly!

11. Avoid all-you-can eat buffets!

Supplements - When They Are Not Safe

I received this article from HeadWay, my migraine info connection. He has ssome excellent tips, the article is pretty universally applicable. Always remember to please be sure to consult your physician before trying any supplements.

http://www.relieve-migraine-headache.com/HeadWay-dangerous-supplements.html


He touches on:
- Supplement Regulations
- Natural does not mean safe
- The Number of Ways a Supplement Can Be Dangerous
- Drug enhancement

TIPS - see article for details

Talk to your doctor first.  

Recognize that not all supplements are created equal. 

Look for supplements recommended by sources that you trust.  

Do your own research. 

Don't adopt a "might as well" attitude. 

DO try supplements. 

Please remember to consult your physician before trying anything new. I am not a doctor and no information I provide here should be considered medical advice.The information I share on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.  It is intended as a sharing of knowledge and information from my research and experience. Links to other sites are provided for ease of research. Information on those sites is the opinion of those who publish the sites and is NOT necessarily that of FibroChick. I offer what I can as help. I believe in educating myself on all my medical issues and being my own advocate, for no one else will do that on my behalf. I recommend we all do the same! I encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.