Yoga Moves for Abs

This is an awesome, awesome series of yoga moves for Abs and Core! Give it a try! I love it!

http://online.prevention.com/flattenyourabswithyoga/index.shtml?cm_mmc=Spotlight%20Fitness-_-03152011-_-Fitness-_-6%20Yoga%20Poses%20That%20Fry%20Ab%20Fat

I Heart Pizza Fusion! Gluten Free YUMMY pizza!

I have been trying to eat gluten-free, and I was doing pretty good, it was easier than I thought, just eat healthy fresh foods and avoid breads and things. Then I went on vacation! Was tricky, and I veered somewhat, but it was a good lesson, as I saw the difference when gluten was back in my body. I can feel the difference, and I know that gluten-free is the way to go for me. I have been tested for and do not have celiac, but I feel that I might have an intolerance to gluten.

I discovered a gluten-free pizza joint near my work! OMG! Pizza Fusion is da bomb! Check out their website:

http://pizzafusion.com/menu/what-separates-us/our-gluten-free.aspx

I had the Greek pizza on gluten free crust, and you couldn't even tell its not the regular stuff! My friends had the regular crusts, and we all enjoyed our meals. I highly recommend Pizza Fusion for a gluten-free AND a healthy dining experience. The company is also very enviro-friendly and conscious.

The one irritating thing was that you can only get the gluten-free crust on a medium pizza, and it costs $5 more for gluten free. But the medium pizza is HUGE and when I get it I have enough yumminess for 3 meals!! Plus I joined their email club, so I enjoy savings though that.

Give it a try and let me know what you think!

Drinking Water

Drinking water at the correct time 
maximizes its effectiveness on the human body:

-   2 glasses of water after waking up -  helps activate  internal organs 


-   1 glass of water 30 minutes before a meal - helps digestion 
 
-   1 glass of water before taking a bath - helps lower blood pressure 


-   1 glass of water before going to bed - avoids stroke or heart attack

Coffee, Tea and Supplements in the Morning

Love my morning coffee, love my morning supplements :) But just read an article suggesting not to take together, because coffee (and tea) could contain tannins which can block the absorption of some nutrients.

Supplements are effective when taken any time of day with food, so I guess is better for me to have my morning supplements when I have my oatmeal and fruit.

Good to know, will be hard to get used to :)

http://newhope360.com/delicious-living/delicious-living-magazine

Chronic Pain Event in Boston, March 27th

http://www.uspainfoundation.org/id54.html

Do you have Chronic Pain? 

Free Educational Event on Pain, how to connect with others with pain and how to become empowered. Learn more about the options you have. You are not alone.

Presented by: www.earthlypeace.net

Date: Sunday,March 27 2011
FREE LUNCH SERVED
Location: The Nonprofit Center
89 South Street, Boston, MA 02111
Event to be held in: South Street Conference Room
Time:  12:00pm - 2:00pm

Try Adding These Healthy Foods to Your Diet

-- Sardines: They provide protein, calcium, vitamin D and omega-3 fatty acids, and they can be used in the same ways as canned tuna. And like tuna, opt for sardines canned in water rather than oil.

-- Quinoa: When cooked, quinoa resembles a grain or cereal, but it's actually more closely related to beets than true grains. It has a light texture and nutty flavor, and it can be used in the same way as rice. It offers 9 grams of protein and 4 grams of fiber per cooked cup.

-- Greek yogurt: This extra creamy version of yogurt is strained to remove excess whey. It packs a nutritional punch of more protein -- 18 grams of protein per 6 ounces compared to 8 grams with regular yogurt.

-- Avocados: These are a heart healthy choice. Half a large avocado contains 7 grams of fiber and 15 grams of fat, of which only 2 grams are saturated.

-- Chiles: Besides heat, chiles contribute a broad range of flavors that can help you cut down on salt. While adding few calories, they also contain vitamins A and C and potassium.

-- Mangoes: They can be eaten plain as a snack or dessert, frozen and blended into a smoothie or added to a salsa or salad. They are high in beta-carotene, a precursor of vitamin A.

-- Pumpkin seeds: They contain significant amounts of protein, fiber and unsaturated fats. And they are available pre-shelled to add to granola or oatmeal or a trail mix.

-- Chinese broccoli: This leafy green is also known as Chinese kale and has a mild taste and tender stalks. It can be steamed or sauteed on its own or used in place of other greens. It is low in calories and rich in vitamin C, folate, vitamin K and beta-carotene. -- Tufts University Health & Nutrition Letter

Dehydration

For some reason, ever since the fibro disgnosis, I've been super thirsty. Its weird. I mean I do drink a LOT of water daily, as I have noticed the more water I drink the better it makes me feel/less pains. But I seem to always feel thirsty no matter how much I drink :(  I found this blurb online, and like the all-natural drink mix recipe for helping replace electrolytes, as I find Gatorade waaaaay too sweet and sugary!

http://www.doc20.com/disease/dehydration/

"If you suspect you are becoming dehydrated, with signs such as excessive thirst, dry mouth, decreased urination, weakness, or feelings of lethargy or lightheadedness, you can take an oral electrolyte formula such as Gatorade. Or you can make the following mixtures:

• First glass: ounces of orange or apple juice, ½ teaspoon honey or corn syrup, and a pinch of salt.
• Second glass: 8 ounces of water and ¼ teaspoon of baking soda"

ME/CFS Research Lecture

Nancy Klimas, M.D. and Gordon Broderick, PhD will speak on the latest developments in ME/CFS research

Date: Saturday, March 26, 2011

Time: 9:00 am to 12:30 pm

Location: Veterans' Hospital Auditorium on the campus of the University of Miami Miller School of Medicine, 1201 N.W. 16th Street, Miami, FL 33125

Map: http://www2.va.gov/directory/guide/viewmap.cfm?mapID=3&id=87

Seating is limited, please RSVP to: yvonne.jackson@va.gov

Good List of Supplements for Fibromyalgia - from WebMd

http://www.webmd.com/fibromyalgia/fibromyalgia-what-you-need-to-know-10/herbs-supplements?ecd=wnl_fib_031511

Click on the article link above, it's a good list and explanation of top supplements for fibromyalgia. Some of the I have not heard of, so will have to look into, and some I already take!

- Anthocyanidin.
- Capsaicin.
- Magnesium and malic acid supplements.
- SAM-e (S-Anenosylmethionine).
- St. John’s wort.
- Valerian.
- Vitamin D supplements.

Daily Area Arthritis Indicator

This is awesome! From Arthritis Today, enter your zip code and see how the weather in that area may affect your arthritis/pains that day!

http://www.arthritistoday.org/misc/weather/at-weather.php

Try Simple Exercises for Fibro - Get Moving & Feel Better!

Good blurb on WebMd about how doing some kind of simple exercising - be it walking, water exercise, or yoga - helps ease fibro pains. (Plus the science behind WHY this exercise helps!)

Exercise just three times a week improves life on many levels.

http://www.webmd.com/fibromyalgia/features/water-exercise-for-fibromyalgia-easing-deep-muscle-pain?ecd=wnl_fib_031511

Quinoa Tacos - Gluten Free!

These sound so delish! From Fibro Haven (She has an awesome blog!)

http://www.fibrohaven.com/2011/02/03/quinoa-tacos/

Gluten-Free Rice Krispie Treats!

Gluten-Free Rice Krispie Treats
 

- 1/4 cup Butter or Margarine)
- 1 pkg. (10 1/2-oz.) Miniature Marshmallows
- 6 cups Erewhon Gluten-Free Crispy Brown Rice Cereal
- 1 tsp. Vanilla

Grease a 13 x 9 inch pan. Melt butter over low heat in a large pan. Add marshmallows to melted butter and stir over low heat until melted. Remove pan from heat. Stir in vanilla extract. Stir in rice cereal and gently coat cereal with marshmallow mixture. Pour rice mixture into prepared pan. With buttered fingers press the mixture flat.

ENJOY!!!

I heart my massages!

I get a massage 1-2 times a month, and this has REALLY helped my fibro pains and my overall health. Here are more benefits for getting massages:

http://www.qualityhealth.com/featured-article-segment?fa=104427&rf=45458&mc=&ct=43594

1. Less anxiety and depression
2. Lower levels of pain (!!!!! -- yes! Has helped with my fibro and migraines!)
3. Better immune function
4. Easier cancer treatment
5. Lower blood pressure
6. Deeper sleep
7. Better athletic performancec
8. Higher self-esteem
9. Increased growth for babies

I'm a Featured Blog on LIfescript!

Ok, so you have to scroll down the page, and on the right hand side under "get involved" -- the link to this blog is at "Featured Blog: Fibro Chick"

YAY! Thanks lifescript! Lifescript is an awesome site for women's health and information!

http://www.lifescript.com/Health/Health-Centers/Fibromyalgia.aspx

I Heart Coffee :)

I read so many articles about coffee is good coffee is bad. I like my coffee! Here is a good, breif article on the benefits of drinking coffee! (I do make sure to have only 1 or 2 cups, and never drink it past noon so that it doesn't keep me up at night! I usu drink teas in the afternoon.)

http://www.qualityhealth.com/featured-article-segment?fa=105856&rf=45458&mc=&ct=36917

1. Lowers blood sugar
2. Protects against dementia and Parkinson's
3. Increases your resting metabolic rate
4. Lowers your risk of developing liver and colon cancer
5. Fights cell damage

"Is disease in your future? How to outsmart your family health history" by Leslie Goldman

Natural Health (Magazine) - April/May 2011 issue


"Is disease in your future? How to outsmart your family health history"  by Leslie Goldman - p. 66

This is a GREAT article. If you can get ahold of this issue def read. If not, I can post and share a pdf scan of it here. This magazine is just a great magazine overall, I subscribe to it :)

From the article:

"Research shows that dietary and lifestyle measure have an almost threefold greater impact on long-term health and the way we age than our genes....Most studies suggest 30 to 40 percent of our health is genetically determined, leaving a substantial 60 to 70 percent in our hands. Genetics are the gun, but your lifestyle pulls the trigger."

"Brent Bauer, MD, Director of the Mayo Clinic Department of Internal Medicine's Complementary and Integrative Medicine Program, believes a commitment to the four pillars of health — diet, exercise, stress management, and spirituality — can prevent 90 percent of the health care problems in the U.S. The emerging field of epigenetics suggest a happy trickle-down effect. Those same lifestyle choices may help silence bad genes while supporting the activity of good genes. And that's a healhth benefit that can be passed on to children and grandchildren."

"The good news is that lifestyle can trump genetics."

"In general, women are more prone to autoimmune disorders, described as 'your immune system growing overzealous and attacking things it shouldn't.'... While numbers are hard to come by, autoimmune disorders are now known to have a genetic component. A doctor's first reccomendation for autoimmune patients — or those looking to thwart genetics — is to go gluten-free. Gluten often causes the body to flood with inflammatory chemicals called cytokines, sending an already wound up immune system into hyperdrive, attacking tissue. And experts agree that its a smart move to follow your gluten-free goodies with a vitamin D chaser."

"Energentically speaking, doctors urge women to treat ourselves a little more gently, especially when it comes to warding off disease. Autoimmune disorders are a form of self-attack, yet women are constantly attacking themselves for not being able to do it all — have a great job, great body, great relationship, great kids. Stop punishing yourself for being human, and you might give your body a leg up on healing."

"In the months and years following my Mom's diagnosis, I felt almost resigned to a similar future. What I'm learning, though, is that my intense fretting might be wreaking far more havoc than any genetic risk. While I'm spending a lot of time worrying about MS, my brain is responding as if someone were coming at me with a knife, jazzing up my adrenal glands and suppressing immune system. In other words, my nerve-rattling anxiety has been laying down the red carpet not only or autoimmune disease, but cancer and heart disease, along with nuisances like migraines, ulcers and delayed wound healing."

"While we all take health missteps, our bodies are incredibly resilient."

Top 10 Things I've Done to Help My Fibro

Since my diagnosis 16 months ago I feel I have made HUGE strides in dealing with my fibromyalgia. I am not going to lie, it has taken a lot of strength and perseverance and dedication to get myself to this point. And, it is not something that happened overnight, it has been a winding, wandering, struggling yet rewarding process. I am content with where I am now and how I feel, and I am happy and enjoying life again. It is indeed, a different kind of life. And I am a different kind of me, but I am still me. And, as ironic as it may sound, I am actually in a lot of respects a healthier me, as I have made changes in my lifestyle which would improve anyone's health, and has indeed improved my fibro and my own overall health. I have been reflecting on the biggest factors in making me feel better and in getting myself to this point, so I wanted to list them here:

1. Yoga and Meditation: twice a week/3 hours weekly

2. Massage and Postural Alignment Therapy: 1-2 times a month

3. Supplements: I've done a LOT of research and discovered what works for me, my body (and my budget!)

4. Reduced Chemicals I am Exposed to in Health Products: More natural body soap, shampoos, toothpastes and body lotions

5. Eat Healthier/Reduced Chemicals Exposed to in Foods: More fresh foods, less preservatives and food additives and chemicals; familiarized myself with anti-fibro and anti-inflammatory foods

6. Drink Plenty of Water Each Day: I just plain feel better when I do!

7. Learned My Limitations and Relax as Needed: Don't over exert myself, pace myself, I am less of my old "type-A" self :) and I am ok with that, I like relaxing!

8. Surrounded Myself with Positive, Supportive Friends and Family: Shared what I am going though via my letter, and found great online forums like ChronicBabe!

9. Researched and Read and Informed Myself: My favs: FibroWHYalgia by Sue Ingebretson, and How To Be Sick, by Toni Bernhard

10. Made Getting Good Sleep a Main Priority: Worked with my doctor via a sleep clinic, meds and supplements and yoga

I hope this helps! Please share what changes you have made that help you feel better!

Advocacy & Legal Help for People with Chronic Illness

http://www.advocacyforpatients.org/know_your_rights.html

There is a WEALTH of information on this website, and this book, written by a lawyer with a chronicillness, sounds great, I am going to purchase it!

I love that on their resources page one of the first links is for Chronic Babe! Awesome site and resource, too!!

Alternatives to NSAIDS for Pain

(NSAIDS: asprin, ibuprofen, aleeve, mobic)


Niacin (vitamin B3) may decrease the pain associated with osteoarthritis, especially in the knee. Dr. Abram Hoffer, author of Orthomolecular Medicine For Physicians, writes: "I suspect vitamin B3 is necessary for everyone for tissue repair, and that one of the earliest symptoms of deficiency is a decrease in the rate of repair."

Boswelia is one of the oldest herbs in Indian, Ayurvedic medicine. Studies show it to be a potent pain relieving, anti-inflammatory herbal remedy.

Bromelain, a protein-digesting enzyme derived from pineapple blocks inflammatory chemicals called kinins. It also digests excess fibrin, a chemical implicated in osteoarthritis, sciatica, ankylosing spondylitis, and scleroderma. There's considerable research (over 200 medical journal articles) on its effectiveness in treating a variety of inflammation driven illnesses.

Curcumin is a perennial plant found in eastern Asia and parts of India. It's a popular arthritis remedy in India and a powerful pain-relieving anti-inflammatory.

Devil's Claw is a perennial vine native to South Africa. It's a potent anti-inflammatory and pain reliever.

Fall in Love & Ease Pains :)

http://health.usnews.com/health-news/family-health/pain/articles/2010/10/14/romantic-love-natures-painkiller.html

As a part of the dating world I love this article! :) I am looking forward to finding someone and falling in love :) And of course, easing my pains too! Super benefit!

Ginger & a Super Decongestant

"Natural remedies work, and that is why they are the most widely used medicines on earth."

Look at this, our friend ginger made the list of what to keep on hand for cold season! A ginger tea sounds good too to have on hand for fibro and cold season! (http://www.traditionalmedicinals.com/Ginger)

READ THE FULL ARTICLE: http://www.foxnews.com/health/2010/12/29/natural-remedies-cure-cold/?test=faces

I liked this one the best:

The super decongestant tea of all time
If your local natural food store has loose herbs, buy equal amounts of eucalyptus, hyssop and sage. Add equal amounts of the three herbs together. Put a teaspoon of the mixture into a tea strainer. Pour freshly boiled water over the herbs and let steep for three minutes. Strain and drink. I have found that when nothing else will provide decongestant relief, this remarkable tea will.

Super Fish Oil

I take fish oil as a part of my overall health regimine (and I am hoping it is also helping my fibro and cfs!)

I came across this article with a recommendation on a very good fish oil supplement brand to take:

http://headacheandmigrainenews.com/a-better-fish-oil-for-migraine/

Take a Survey & Help & Win!

The folks at WEGO Health are conducting a study about the use of smart phones, apps, computers, and games for health – and they want your opinions! I just took the survey and wanted to share it with all of you too!

To participate, just click on this link: http://svy.mk/i4iFbT.   You’ll take a 15-minute survey on how you use technology in your life and once you’re done you will automatically be entered into a drawing to win an iPad, one of three iPod Touches or one of 200 iTunes gift cards. The survey is open to everyone so pass it along to your friends, family, and community members!

Eating Out Gluten-Free

I have been debating a gluten-free diet lately, as I have read a lot on gluten and fibromyalgia. I was tested and I do not have celiac disease (a severe reaction to gluten) however it seems a lot of people have some level of intolerance to gluten.

One of the biggest challenges to me is eating out gluten-free, so once I can conquer this I think I head full on into trying a gluten-free diet and see how it helps my fibro and cfs. I have found a lot of restaurants who do post their gluten free menu items info, and I've listed some links below.

I have found a lot of information on eating out gluten free and wanted to share it here. I think my delving into a gluten-free diet is mostly about educating myself a great deal and being aware when eating out:

http://celiacdisease.about.com/od/socializingwithoutgluten/a/DiningOutLists.htm

This is great!  http://www.glutenfreeregistry.com/

So is this, but don't be scared at first is based in the UK, but there is a search function and includes North America/United States, and has plenty of restaurant info!:
http://www.gluten-free-onthego.com/

FIRST WATCH:
http://www.firstwatch.com/menu-gluten-free.htm

CHILI'S
http://www.chilis.com/EN/menu/Pages/home.aspx

CHICK-FIL-A
http://chick-fil-a.com/default.aspx#gluten

BOSTON MARKET
http://www.bostonmarket.com/restaurant?page=allergens

BONEFISH GRILL
http://www.bonefishgrill.com/our-menu/

WENDY'S
http://wendys.com/food/NutritionLanding.jsp

SUBWAY
http://www.subway.com/applications/NutritionInfo/index.aspx

How Much Do You Know About Fibromyalgia?

This is a GREAT quiz to learn more about fibro, it really covers the gamut of symptoms and info and is pretty thorough and informative. Share with friends and family to see how much they know, and perhaps teach them a little more about fibro along the way!

http://arthritis.about.com/library/quiz/blfibroknowledge.htm

For example, I knew that fibro is a syndrome and not a disease, but I wasn't clear on the difference, now I know:

Syndrome (collection of signs, symptoms, and medical problems that tend to occur together but are not related to a specific, identifiable cause.)

Disease (a medical condition with a specific cause and recognizable signs and symptoms.)

Also, I learned that "People with fibromyalgia have abnormal levels of a chemical which helps transmit pain signals to and from the brain. The chemical is known as substance P." I have never heard of this and really want to look into it further! Has anyone else heard of this substance P theory??

The Best Supplements for Fibro

This is a really good post, as an intor to taking supplements for fibromyalgia. She lists the reasons why someone may consider trying supplements and herbs, and the best ones to start with and why:

http://www.healthcentral.com/chronic-pain/c/5949/130504/fibromyalgia?ic=6042

- Magnesium (search my blog for magnesium, I have several other posts on this, I take it and has helped me lot with my sleep too)
- Malic Acid (I take this as well, and this is also found in green apples! Yay!)
- 5-HTP (I have not tried this but have read very good things about it. BE CAREFUL as this can sometimes interact with some prescriptions.)
- Vitamin D (I take this as well, for some reason fibromites have a deficiency in this vitamin)
- Sam-e (This has helped not just my mood but also my pain and joints, love it)
- Ginger (Yup, take this too, anti-inflammatory and good for energy so take in the morning)

What You Need to Know @ Supplements

This is excellent info on supplements:

http://www.healthcentral.com/chronic-pain/c/5949/130503/supplements?ic=6042

- they take time to work -- yes, they often take longer to take effect that meds, but the little to none side effects seem worth it to me!
- they can have side effects -- true, some do
- its possible to overdose
- supplements can interact with medications
- take as directed