Foods to Avoid with Fibromyalgia

http://www.prohealth.com/fibromyalgia/library/showArticle.cfm?libid=19034&B1=EM070314F

WHOLE WHEAT
WHOLE GRAINS
PEANUT BUTTER
AGAVE
DAIRY
CEREAL
GLUTEN-FREE
FAT FREE
SOY
CORN

Chronic Fatigue - Why? How? What?

Trying to understand Chronic Fatigue? So are the doctors and medical community, here is where the research and theories stand today:

http://www.prohealth.com/ME-CFS/library/showArticle.cfm?libid=18755&B1=EM022614C

Chart for Gluten Sensitivity Symptoms

The chart on this link is a pretty good resource for determining if you have a gluten sensitivity (I know I do.)

http://www.prohealth.com/fibromyalgia/library/showArticle.cfm?libid=18738&B1=EM021214F

Gluten Free and Fibromyalgia

I AGREE! WIth this article, yes, I do not have Celiacs disease (allergy to gluten) but I know I DO have a SENSITIVITY to gluten! When I stay away from gluten, I feel better, less pain, less fatigue, more energy. I understand my tolerances, maybe something every couple of days, but even then yes, I do begin to feel the difference. And really, when i cut out breads, I don't miss them so much. And gluten free bread? Mighty tasty to me!  just wish I could bring it to the restaurants with me to substitute!

http://www.prohealth.com/fibromyalgia/library/showArticle.cfm?libid=18639&B1=EM021214F

CFS & Fibromyalgia Rating Scale

Is anyone else familiar with this scale?

http://www.cfidsselfhelp.org/cfs-fibromyalgia-rating-scale

Top Diets Reviewed for 2014

The Best Diets of 2014 were recently reviewed and released. I have been sticking to a vegetarian/vegan diet since last September and I can say it def makes my fibro and fatigue better, and a little weight loss has also occurred along the way as well :) I am intrigued by the Mediterranean Diet, as it always seems to rank high and its pretty close to vegetarian but includes fish (which I enjoy.)

http://www.prohealth.com/library/showArticle.cfm?libid=18590&B1=EG012214

Is anyone familiar with the DASH diet? It seemed to rank highly this year in many categories...

Eat Your Greens for Fibro!

Yes - Sue Ingebretson, she has it right - eat your greens for health!

I do believe that the better I eat - the better I feel - and the healthier I am, despite the fibromyalgia! I notice a distinct difference in how I feel when I eat healthy (fruits, veggies) and not so healthy (skittles, cookies). Yes, I allow myself cheats, cake, sugar, come on a Florida girl needs her Key Lime pie! But each time I veer from the healthy eats I know what I am in for and I feel the veer and know that eating back on track will again make me feel just that much healthier and better :) It has been a long process, but slowly and surely I have made strides over time (5 years+) to a better lifestyle and diet. In the long run yes it does make a difference, in how I feel, how I look and how I am able to tackle my fibro everyday. Read Sue's 6 Reason's To Eat Your Leafy Greens:


http://www.prohealth.com/fibromyalgia/library/showArticle.cfm?libid=18416&B1=EM102313F


Like Sue's article? You should check out her awesome book, FibroWHYalgia! One of the best and my favorites that I've read on fibromyalgia:

Lifestyle Changes for Fibromylagia

I often talk about lifestyle changes and adjustments for helping manage fibro symptoms. I found this great link on about.com detailing the top 10 lifestyle changes. I've highlighted the list below, but it really is worthwhile to read though the article with details and more links for each.

http://chronicfatigue.about.com/od/copingwithfmscfs/ss/lifestylechanges.htm

1. Pace Yourself
I have learned to do this, I am/was a type A personality pre-fibro, so was always on the go go go, but have learned now to balance activity (work, errands, dinner out with friends etc.) with periods of rest. This keeps me from fibro flares. Sometimes going out to dinner on a Friday night means not scheduling plans on the following Saturday for anything. Or dinner out on a Tuesday means not going out on Wednesday as well.

2. Holding a Job / Disability
This has been a struggle, but I have noticed having a job to go to helps keep my mind off the fibro for a few hours, and helps give me more purpose for the day.

3. Change Your Diet
Big proponent of this, less chemicals and processed foods, more fresh fruits and vegetables!

4. Exercise
I have settled on yoga for this, it really, really helps! It gently stretches my muscles and keeps them active, but its not too strenuous, and I can pace myself. I think the meditative part of yoga helps too, calm my mind, and even helps me sleep easier.

5. Focus on Better Sleep
I think my natural inclination has always been to be a night owl, but I've learned that maintaining proper sleep habits is an ESSENTIAL part of managing fibro. I try to start settling down by 9:00pm and start heading to bed @ 10pm, aiming to fall asleep no later than 11pm.

6. Learn Coping Skills
I've learned to accept my fibro, learn what I can do, and can't do, how to balance my social life with the fibro.

7. Little Things/Changes Can Have  a Big Impact
Foods, clothes, drinking lots of water. I've learned changing my diet helps, paying attention to how my clothes feel on and changing those if it makes me feel better, and drinking lots of water daily, all help me manage my fibro. IT really is amazing how different I feel on days that I drink a lot of water vs days I do not.

8. Surviving the Holidays
I order online for gifts (the amazon wish list is an AMAZING tool that everyone in my family now uses!) I always bring a dish/foods to get togethers that I know I can eat, and I usually try to eat a bit before I go to a get together just in case there are a lot of foods and dishes there that are on my no-no list.

9. Manage Stress
I've learned to realize what in life is worth worry about and getting upset over (not much is worth the effort and accompanying stress I've found!) and the meditation and deep breathing exercises from yoga helps calm my mind and eases stresses a lot too. I'll even listen to some calming music during times of stress, which helps refocus my energies.I'm a sucker for the Tibetan Bells music from yoga :)

10. Find Support
I have found a local support group as well as a few online that are amazing. To speak with others with the same struggles, and share stories and successes makes me feel less alone with my struggles. I highly recommend http://www.chronicbabe.com

Fibro-Friendly Kitchen and Pantry

I think I've finally reached the point of having a semi-decent healthy kitchen that I can work with. When first diagnosed with fibromyalgia and I started looking into how eating better would help with the fibro symptoms I was overwhelmed by all the changes needed. I understood the changes, they made sense, but to wake up one day and have such a sudden change in lifestyle was a hard change to adjust to, and hard to accomplish. But little by little, over the years, I've learned to make the changes, I now eat gluten free bread, and keep an extra loaf frozen in the freezer. I've found affordable, gluten free cracker alternatives to keep on hand. I've found fruits and vegetables to keep on hand that I know I snack on. I have a good stash of canned items just in case (diced tomatoes, beans, tuna - some good basics with few ingredients/additives) all my flours for baking are gluten free, as are my bread crumbs. My milk is almond milk (try it! I was skeptical at first, but  really like it, and it lasts much longer than regular milk!)

I have learned to shop more on the outer perimeters of the grocery store (fresh foods: produce, dairy, meats) and less on the inner aisles - processed boxed foods. So I finally feel I have a good basis in my kitchen for whipping up some healthy fibro friendly meals and snacks. It helps to have this basis as I often forget (thanks fibro fog!) what I have in the pantry, so to be able to open it and see healthy choices to work with is great.

I've also learned some quick and easy recipes to whip up, quick and easy go to recipes. When I get home from work I am hungry and tired so I need quick, easy and healthy!

I am not perfect, fatigue often gets the best of me, I do have some processed boxed foods, but I have found ones that work better for me (than say driving through Wendy's or McDonald's!) - the Near East Quinoa/Brown Rice is always an excellent go to and I have plenty of leftovers for future meals. I often toss in some shrimp for protein and extra flavor.

Here are some great resources for working towards your fibro friendly kitchen and pantry:
http://www.thepracticalfibromite.com/kitchen-pantry/recipes/

http://chronicfatigue.about.com/od/copingwithfmscfs/ss/cooking.htm

http://www.thirdage.com/fibromyalgia/7-tips-for-cooking-with-fibromyalgia

Captain Mike's Fibro Kitchen Blog:
http://kitchenblog.captainhastings.com/

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

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/ 

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!

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

Life Chat Monday - Having A Social Life with Chronic Pain

Shared from from healthcentral.com:

Monday, June 28 from 7 – 9 pm Eastern and 4 – 6 pm Pacific

The topic for discussion will be “Having a Social Life with Chronic Pain,” but you can ask questions or bring up other topics as well. 

Click here for more info on this live chat:


http://www.healthcentral.com/chronic-pain/c/5949/114750/chat-chronic?ic=6042

Guaifenesin and CFS?

Yesterday was one of the best Saturdays I have had in a looooong time! It was really a loooong and tiring week, I ended up sleeping until 10:30am Friday and going into work @ noon for a half day. I wonder if that made a difference on my Saturday? I also had a little cough, snuffles and scratchy throat, thought maybe I was coming down with something, so took 2 Mucinex (guaifenesin and pseudoephedrine) in the a.m. I have read all these articles and books on the "Guaifenesin Protocol" -- and while it sounds like it does help some people, it sounds so complicated! It makes me tired just reading through their guaifenesin regimine. Anyhoo. I wonder if that helped my super-fab Saturday too. I did have a tough time falling asleep that nite though. Hmmm... It even gave me the energy to put my Christmas tree away :D

Please remember to consult your physician before trying anything new. I am not a doctor and no information should be considered medical advice. Any information provided should not be used to take the place of advice from your personal physician or other professional. 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!

Please Don't Judge Me

Its tough wanting to do more than I know I am able. I have pushed myself and then been sorry the next day, and days after. Its tougher to try and explain to friends why I cannot go out one night but can go out another. When you are always tired and your feet feel like walking on hot glass after standing on them for just 5 minutes, you start to look at outings differently. And you start planning your week differently. Doctors don't understand fibromyalgia and chronic fatigue, I don't understand fibromyalgia and chronic fatigue, so how do I explain it to my friends and family? I wish they would just let *me* decide when I can and cannot go out, what I can and cannot do. I feel like I am always being judged and not being accepted for who I am. It seems just when I am having a good day and feel I have things under control other start to voice their *opinions* on the way I am living. Especially in South Florida, so many people here are SO judgemental and superficial, it is such a shame. Just accept me for who I am, and instead of reminding me that I am sick and saying "I hope you feel better" please just say "I hope you are having a good day" -- as I will never *feel better* but I WILL have good days and bad days. And let me decide my lifestyle, as unfortunately it is a day-to-day thing I am learning to try and balance.

Little Adjustments, Big Effects

I have made many lifestyle changes and adjustments, some major some minor. Some may seem silly to others, but make a world of difference to me. Like buying a laundry bin on wheels with 4 detachable bags for automatic sorting. This makes such a difference for me when needing to do laundry, I can grab 1 bag - presorted - throw it in the wash and save myself so much time of having to sort and have clothes in piles on my floor for days while trying to find the energy to get all the loads done and folded and hung up again. And paper plates :) Sounds super silly I know! But not having to do dishes sounds even better to me! Of course I would not use for company, but hey when its just me, paper plates are a perfect time and energy saver :) And inexpensive, heck you can get them at the dollar store :) And heat, I learned in physical therapy that heat is a good, good thing for my muscles and aches and pains. Like they had in PT, I went to Bed Bath and Beyond and bought a small paraffin wax machine. When you use your 20% off coupon fairly inexpensive, $30 or so. And you can even get lavender scented wax! I have it sitting here plugged in, and when my hands and or feet have had a bad day I dip them in. The heat really, really makes a big difference in making me feel better. I also invested in a heating blanket/electric blanket. I know right, I live in Florida! But its more for the subtle heat I can blanket on my body/muscles that just makes me feel better. I have noticed even a small change in temperature, from the 70's to say 50s or 60s and I can get extra achy. So hellooooo heating blanket :) Again not super expensive, $30 and WalMart. You just have to be very careful to use it properly and not leave on for extended periods of time etc. Now if I could just figure out how to install a hot tub for about $30 THEN I'd be all set! :)

So I Bought a Lazy Boy

I put my Christmas/Birthday money to good use this year. I realize that having a good supportive chair, and one where I can take the pressure off the aches and pains of the day, would be a very good investment. I'm 35 years old, so, even though I feel 65, I did not want a chair in my living room that sticks out like a sore thumb. I wanted something somewhat stylish yet comfy! I went straight to the source - the Lazy Boy store. They had the best selection of styles and colors, so I was able to get one in a decent plushy style, in a nice red brick microfiber that goes well with my couch and love seat. And on sale :) And I have to admit, having this chair to relax in has made a HUGE difference in how my body feels. Whether it is at the end of a long day at work, or just kicking back on the weekends, it truly, truly helps me find some relief. I love it. And my friends must love it too, when they come over they get sucked in and they end up staying for longer than they counted on, sitting in and enjoying the Lazy Boy :)