I've had several requests wondering what dressing I use on my salad each day.  Each day without fail I make myself the Fibromyalgia Salad.  This is included in my raw food intake to aid my system in the deep healing mode.  If I find weight gain impending, I simply reduce the amounts of dried fruits and raw nuts until it stabilizes again.  But I always ensure this is one of the primary foundations of my daily diet.  I make a mustard dressing for this salad.  It is a bit on the thin side, because I do not want the extra calories of excess oil or the usual mayonnaise used to thicken mustard dressings.  Everything I ingest is made from scratch.  No added preservatives on this diet plan. 

I chose mustard dressing for several health benefits.  It can help control symptoms of asthma: Mustard
seeds are high in selenium and magnesium. Both the components give it a unique anti inflammatory property. Consumed regularly, it is known to control and keep the symptoms of asthma, cold and
chest congestion at bay.  Furthermore, it can help you lose weight.  The wonder seeds are packed with
B-complex vitamins like folates, niacin, thiamine, and riboflavin.  Apart from all the individual merits of these
components, they are great in speeding up one’s metabolism leading to weight loss. Most importantly, Relieves rheumatoid, arthritic, and muscle pain. The selenium and magnesium content of mustard lend it anti
inflammatory and heat producing properties. Also, it helps reduce constipation and may relieve symptoms of piles and fissures.  The seeds contain a unique substance called mucilage which is a thick slimy substance that is the key to relieving constipation. Apart from that, it is also high in fibre. In addition, mustard
seeds are known to increase the production of saliva, leading to better
digestion.

Mustard Dressing

1 cruet
Braggs Vinegar
2 tab mustard
2 tab. raw honey
3- 4 tab. olive oil
water

Take cruet and fill to vinegar line with Braggs vinegar.  Add two tablespoons of your favorite mustard and raw honey.  Add three - four tablespoons of good quality olive oil.  Fill cruet 1/2 way up oil line with water instead and stop.  You may adjust quantities per individual tastes.

How about downloading a little app for your smartphone that can help regulate and abate your stress related symptoms?  With GPS for the Soul you can easily take your BPM (heart beats per minute) via the back sensor of your phone.  GPS for the Soul will then detail your stress results letting you know if you are under a bit of pressure or completely freaked out.  Thereafter, you can pick from guided tutorials that actually help reduce that current stress.  Easily portable you can take your stress levels anywhere in just seconds!

GPS for the Soul measures your heart rate and heart rate variability, which taken together are a proxy for stress.  From there it connects you with the things that help you relax. Tools in the self-guided meditation offer music, poetry, breathing exercises, and pictures of your loved ones.

These guides are collections of the things that help you get back on track.  GPS for the Soul lets you play one of the guides they have assembled for you, or you can create your own.  Also included is an activity feed lets you see how your friends are feeling and what guides resonate with them.

Need a good read to take your mind off those physical woes?  Then pick up the best seller The Circle by Dave Eggers.  This book will keep those pages flipping quickly until you get to the end1

When Mae Holland is hired to work for the Circle, the world’s most powerful internet company, she feels she’s been given the opportunity of a lifetime. The Circle, run out of a sprawling California campus, links users’ personal emails, social media, banking, and purchasing with their universal operating system, resulting in one online identity and a new age of civility and transparency. As Mae tours the open-plan office spaces, the towering glass dining facilities, the cozy dorms for those who spend nights at work, she is
thrilled with the company’s modernity and activity. There are parties that last through the night, there are famous musicians playing on the lawn, there are athletic activities and clubs and brunches, and even an aquarium of rare fish retrieved from the Marianas Trench by the CEO. Mae can’t believe her luck, her
great fortune to work for the most influential company in the world—even as life beyond the campus grows distant, even as a strange encounter with a colleague leaves her shaken, even as her role at the Circle becomes increasingly public. What begins as the captivating story of one woman’s ambition and idealism soon becomes a heart-racing novel of suspense, raising questions about memory, history, privacy, democracy, and the limits of human knowledge. - Amazon.com

One of the most undesirable side effects for those that suffer from fibromyalgia has to be that many experience weight gain as the illness progresses.  It is not uncommon for an initial gain of 25 lbs. the first year!  Many areas of this new lifestyle change contribute to excess poundage:

Lace of Sleep - One of the primary symptoms of FM is the inability to get the deep, stage 4 restorative sleep that is needed.  Recent studies have shown that people who do not get adequate amounts of sleep are more likely to gain weight.  Lack of sleep causes a reduction metabolism and an increase in appetite, particularly a craving for high-carb and high-sugar foods. 

Neuroendoecrine Abnormalities - Research has revealed several hormone deficiencies in fibromyalgia, such as serotonin, growth hormone, cortisol and thyroid, which can contribute to decreasing the body’s metabolism.  There may also be an increased sensitivity to insulin, causing the body to go into a fat-storing mode.

Decreased Activity -  Because of their level of pain, most FM patients are not able to increase their exercise to the levels needed to increase metabolism rates and burn the calories required for significant weight loss.

Medications - A number of medications commonly given to treat the symptoms of FM particularly antidepressants have the side effect of weight gain.

Recent studies suggest that losing excess pounds can bring relief to those who suffer from chronic pain.  Doctors once believed that exercise made fibromyalgia pain worsen, but now it is known that exercise can help you manage your fibromyalgia pain better because it helps your body release endorphins or natural pain killers.  Furthermore, exercise increases the blood flow to your muscles to help you get rid of pain.  Most importantly, as you exercise you will get stronger!

Why not prove this theory and get on Lose It!  You can track your daily caloric intake as well as all the exercises you do that will instantly take those calories off.  And- everything is labeled in the exercise section even those calories burned for housework!  If you have a smart phone, download Lose It from your app center and with a push of an icon you can label all your foods and exercise for the day.

Other Stratagies for Success for Fibro Weight Loss

Eat a High-protein, Low-carbohydrate Diet -  Focus on good proteins like lean meats, eggs, dairy products, tofu, soy meat substitutes and legumes.  Limit carbohydrate intake to vegetables and fresh fruits.  Include
good fats, such as plant oils, fish oils, almonds and avocados.  If you need a sweetener, use a natural sweetener like Stevia or Xylitol.  Avoid sugar and other sweets, breads and pastas, rice, potatoes, partially hydrogenated oils, carbonated drinks, and alcohol except in moderation.

Eat Proteins First - Never eat carbohydrates even good carbs by themselves.  Always eat a protein first.  When you eat a protein first, the protein digestive enzymes are activated, which then slows the absorption of
carbohydrates.

Eat Until You’re Full -  At meals, eat until you’re full, but not stuffed.  Eat slowly, chewing your food well.  You should eat five or six times a day.  It can be three regular meals and two small snacks, three small
meals and two larger snacks, or five small meals.  Experiment and see what works best for you.  If you have irritable bowel syndrome, you may find that you do better eating small portions more frequently.

Give Yourself a Break -  Follow this diet strictly Monday through Friday, then allow yourself to splurge a little on the weekends.  Knowing you can indulge a little on weekends should make it easier to stick to
the diet through the week.

Don't let fibromyalgia take control of you.  Get on board and enter your daily food groups and see what you're eating that may be allowing excess pounds to grow.  As always, before starting any new diet or exercise program, it is always a good idea to check with your doctor.  You might also want to talk with your doctor about testing you for things like thyroid, yeast or fungal overgrowth (Candida), hypoglycemia, and hormone deficiencies, since these things can also contribute to weight gain.

I've recently been experiencing tightness in my upper spine and periodic headaches and dizziness throughout the week.  While speaking to my neurologist, he recommended I get a blood pressure monitor for personal checks throughout the day.  Blood pressure is a physiological symptom that for some can increase bodily stress and possibly promote more pain in several areas of your body. 

"Blood pressure" is the force of blood pushing against the walls of the arteries as the heart pumps blood. If this pressure rises and stays high over time, it can damage the body in many ways.  Blood pressure doesn't stay the same all the time. It lowers as you sleep and rises when you wake up. Blood pressure also rises when you're excited, nervous, or active. If your numbers stay above normal most of the time, you're at risk
for health problems. The risk grows as blood pressure numbers rise. "Prehypertension" means you may end up with HBP, unless you take steps to prevent it.

There are several signs your body sends out to make you aware of HP and Stress

Physical:  Dizziness, general aches and pains, grinding teeth, clenched jaws, headaches, indigestion, muscle tension, difficulty sleeping, racing heart, ringing in the ears, stooped posture, sweaty palms, tiredness, exhaustion, trembling, weight gain or loss, upset stomach

Mental signs:  Constant worry, difficulty making decisions, forgetfulness, inability to concentrate, lack of creativity, loss of sense of humor

Emotional signs:  Anger, anxiety, crying, depression, feeling powerless, frequent mood swings,
irritability, loneliness, negative thinking, nervousness, sadness

Behavioral signs: Bossiness, compulsive eating, critical attitude of others, explosive actions,
frequent job changes, impulsive actions, increased use of alcohol or drugs,
withdrawal from relationships or social situations

By monitoring your blood pressure daily you will have the upper hand when your BP begins to rise.  Simply put, when BP rises you can take steps to prevent further increase by stopping what's at hand, take a breath, and do something comforting.  Preventative maintenance is what keeps flare-ups at bay.  If you have a smart phone do download the FREE Blood Pressure Monitor so that you can have an easy tool that will keep a record of blood pressure risings.  Possibly you may be able to map out those areas of stress each week and by keeping this log, learn to avoid them. 

Do keep in mind many fibro suffers are plagued with low blood pressure swings that can usually be felt during the hours and minutes of dizziness.  Keeping a record of these fluctuations will keep communication with your physician flowing smoothly for other symptoms that may be cropping up.

I have been emailed by several viewers voicing concerns that many policies require an initial fee per visit.  Hence, I do ask you to check with your insurance policy first to see what type of requirements is outlined when you utilize physical therapy orders.  The national average hourly massage rate is $60.  I do believe if you save 50% or more it is well worth the benefits that will permeate your well-being.  We do so much for others, and there are times in our lives where we must do for ourselves.

When given a physical therapy order do check and see if Therapeutic Ultrasound  is included.  The benefits of this are numerous.  Thermal ultrasound therapy uses a more continuous transmission of sound waves.
The sound waves cause microscopic vibrations in the deep tissue molecules, increasing heat and friction. The warming effect encourages healing in the soft tissues by increasing the metabolism at the level of the tissue cells.  Some studies show that it can effectively control certain types of chronic pain.

Your therapist will select a small surface area to work on for anywhere from five to 10 minutes. Gel is applied either to the transducer head or to your skin, which helps the sound waves evenly penetrate the skin. During your ultrasound therapy treatment, your therapist will continually move the transducer head over and around the selected area.

I often feel a state of sublime euphoria as every tendon and nerve fiber in my body releases and relaxes offering a substantial overall calming effect after treatment.

Having fibromyalgia can be a bit upsetting as you are bounced around to specialists who often have their hands tied as to how to address your myriad of symptoms. Most fibromyalgia pain, generated from this condition,  affects the central nervous system. Have you ever wondered why physical therapy is not prescribed immediately to calm these hyperactive nerves? After all, if you have an athletic injury, you can easily attain a physical therapy (PT) order that can be filled couple of times a week. So why can't victims of uncontrollable nerve pain have the same RX to calm their systems down?

This may soon be an issue of the past.  Pain clinics are cropping up all over the place. Most are headed by
neurologists who combat pain through PT, medications, and other treatments. Neurologists are far more educated to treat fibromyalgia pain since they are trained in understanding the neuron pathways. Go see one, and you may be pleasently surprised that modalities are offered to you for pain relief. There is nothing better than being treated to a nice massage to calm those overactive nerves that surface throughout the
week! Don't be afraid to ask to be put on a PT order. Do be careful you are not prescribed the electrical impulse treatment as this could excite your pathways instead.

Most pain clinics offer a caring, highly qualified, credentialed, and experienced team of doctors and
medical staff that provide a comprehensive plan of care including Neurology, Interventional Pain Management, and Physical Therapy rehabilitation.  They work with you to set recovery goals that encourage and motivate recuperation and health.  Neurologists are committed to working with you every step of the way on the road to stablizing your symptomologies. It is their goal is to assist you toward rehabilitation and pain relief while providing you the motivation and support you deserve.

If you have been living with a certain degree of pain from fibromyalgia, you could benefit from physical therapy.  The following is a list of pain disorders that can be addressed through PT:

Brain and spinal cord disorders
Headaches
Fibromyalgia
Migraines
Multiple sclerosis
Dementia
Dizziness / vertigo
Fall and balance problems
Sleep Apnea and other sleep disorders
Acute and chronic pains

Do be sure to keep a check list of all your pain inquiries including the dizziness and headaches.  Then ask your neurologist if he offers a program for PT.  You may be quite surprised to get a free massage once or twice a week to abate your symptoms!

Are you feeling a bit run down and experiencing frequent flare-ups due to post holiday indulgences?  If so, then increased sugar consumption may be the culprit.  Sadly, sufferers of fibromyalgia work with a double edged sword here.  Excess stress from the holidays trigger cravings for sweet treats which activates fatigue and pain episodes which then require more sugary concoctions.  Don't get drawn into this vicious cycle!

Recently, being blessed with two weeks of furlough from the joys of education, I came home to intense cravings of sugar.  No matter how good my initial intentions were, I succumbed to all the available baked goodies that were prepared and placed in my freezer for Christmas.  At first I actually felt rejuvenation as my body began to heal from weeks of classroom stress. Bits of fatigue and uneasiness began to slip away.  After a few days of a few treats here and there, I noticed increased sensitivity and compounded flare-ups in various areas of my body.  I can tell you it was all downhill from there as I wondered if I was relapsing into my initial state of despair when this illness first began.  Then I was hit with a obscure thought.  Maybe it was the sugar I had been consuming!  I decided immediately to revert back to Phase II Symptom Maintenance, the daily diet plan with proven relief.  Within two days my body was free of most pain and fatigue.

There is a vast sea of research suggesting that consumption of sugar is wrecking havoc on our lives. Science has now shown us, beyond any shadow of a doubt, that sugar in your food, in all its myriad of forms, is taking a devastating toll on your health. The single largest source of calories for Americans comes from
sugar—specifically high fructose corn syrup. Just take a look at the sugar consumption trends of the past 300 years:

*  In 1700, the average person consumed about 4 pounds of sugar per year.

*  In 1800, the average person consumed about 18 pounds of sugar per year.

*  In 1900, individual consumption had risen to 90 pounds of sugar per yea.

*In 2009, more than 50 percent of all Americans consume one-half pound of sugar PER
DAY—translating to a whopping 180 pounds of sugar per year!

Sugar is loaded into your soft drinks, fruit juices, sports drinks, and hidden in almost all processed foods—from bologna to pretzels to Worcestershire sauce to cheese spread.  Think again if you are now linking this only to baked goods and candy.  It is time to take an inventory of everything you ingest each day.

25 Common Effects of Sugar for Fibromyalgia:

1. Sugar can suppress your immune system.
2. Sugar upsets the mineral relationships in the body
3. Sugar can increase reactive oxygen species (ROS), which can damage cells and tissues.
4. Sugar can cause hyperactivity, anxiety, inability to concentrate and crankiness.
5. Sugar reduces the body’s ability to defend against bacterial infection.
6. Sugar causes a decline in tissue elasticity and function the more sugar you eat, the more elasticity and function you lose.
7. Sugar interferes with the body’s absorption of calcium and magnesium.
8. Sugar raises the level of neurotransmitters: dopamine, serotonin, and norepinephrine.
9. Sugar can lead to an acidic digestive tract.
10. Sugar can cause arthritis.
11. Sugar assists the uncontrolled growth of Candida Albicans (yeast infections).
12. Sugar can lower the amount of Vitamin E in the blood.
13. Sugar causes food allergies.
14. Sugar can increase kidney size and produce pathological changes in the kidney.
15. Sugar can make tendons more brittle.
16. Sugar can cause headaches, including migraines.
17. Sugar can cause dyspepsia (indigestion).
18. Sugar can cause depression.
19. Sugar can decrease emotional stability.
20. Sugar can slow the ability of the adrenal glands to function.
21. Sugar can raise homocysteine levels in the bloodstream.
22. Sugar induces salt and water retention.
23. Sugar can contribute to memory loss.
24. Sugar can affect central reward systems.
25. Sugar causes inflammation.

The fact is many diseases result from eating too many sweets. Thankfully, our bodies are quite forgiving. The good news is that you often can reverse or halt damage caused by sugar.   Most chronic ailments can be managed effectively by just reducing your amount of sugar intake.  Try a two week sugar-free diet and see what reprieve you find in doing so.

Fibromyalgia is a nerve disorder that affects the nervous system.  At some point, during this illness, you may experience spine pain that produces electrical currents that seem to move down your arms or legs.  These currents usually produce numbness, pain, and tingling is the extremities.  When this happens, it is time to see a neurologist to seek progressive therapy that will inhibit future nerve damage. Usually, an EMG will be ordered to test for neuron paths that are slow in responding.

Electromyography (EMG) is a diagnostic procedure to assess the health of muscles and the nerve cells that control them (motor neurons). Motor neurons transmit electrical signals that cause muscles to contract. An
EMG translates these signals into graphs, sounds or numerical values that a specialist interprets.

An EMG uses tiny devices called electrodes to transmit or detect electrical signals. During a needle EMG, a needle electrode inserted directly into a muscle records the electrical activity in that muscle.  A nerve conduction study, another part of an EMG, uses electrodes taped to the skin (surface electrodes) to measure the speed and strength of signals traveling between two or more points.

EMG results can reveal nerve dysfunction, muscle dysfunction or problems with nerve-to-muscle signal transmission.
 -Mayo Clinic

Your doctor may order an EMG if you have signs or symptoms that may indicate a nerve or muscle disorder. Such symptoms may include: tingling, numbness, muscle weakness, muscle pain or cramping, and certain types of limb pain
 
EMG results are often necessary to help diagnose or rule out a number of conditions such as: muscle disorders such as muscular dystrophy or polymyositis, diseases affecting the connection between the nerve and the muscle, such as myasthenia gravis, disorders of nerves outside the spinal cord (peripheral nerves), such as carpal tunnel syndrome or peripheral neuropathies, disorders that affect the motor neurons in the brain or spinal cord, such as amyotrophic lateral sclerosis or polio disorders that affect the nerve root, such as a herniated disk in the spine.

What You Can Expect

Electrodes. The neurologist or a technician places surface electrodes at various locations on your skin depending on where you're experiencing symptoms. Or the neurologist may insert needle electrodes at
different sites depending on your symptoms.

Sensations. The electrodes will at times transmit a tiny electrical current that you may feel as a twinge or spasm. The needle electrode may cause discomfort or pain that usually ends shortly after the needle is
removed.If you're concerned about discomfort or pain, you may want to talk to the
neurologist about taking a short break during the exam.

Instructions. During the needle EMG, the neurologist will assess whether there is any spontaneous electrical activity when the muscle is at rest activity that isn't present in healthy muscle tissue — and the degree
of activity when you slightly contract the muscle. He or she will give you instructions on resting and contracting a muscle at appropriate times. Depending on what muscles and nerves the neurologist is
examining, he or she may ask you to change positions during the exam.

After your EMG you may experience some temporary, minor bruising where the needle electrode was inserted into your muscle. This bruising should fade within several days. If it persists, contact your primary care doctor.  For many fibromyalgia suffers, don't be surprised if you are left with a bit of anxiety and irritation for the next few days along with dull aches in the areas that were tested.  After all, this test is honed for testing nerve impulses which may excite your system longer than the average person.  Also, should you feel heightened anxiety or pain, don't be afraid to ask for frequent breaks during the procedure.  

With my recent article on the benefits of rebounding, Urban Rebounder for Fibromyalgia, I've had several inquiries for a low-impact routine.  Rebounding is a light aerobic exercise that involves marching or bouncing on a small, circular trampoline known as a rebounder.  Research shows that rebounding not only boost fitness and mood, but also improves posture, balance, and co-ordination.  Below is a suggested routine: