Your Fibro Support
Like Us on Facebook!
  • Fibro Relief Blog
  • Products
  • Recipes
  • Home
  • Sign Up - Share Your Tips
  • Archives

Beat the Wheat!  Other Carbs to Eat!

6/17/2013

2 Comments

 
Picture
Yesterday's blog offered other forms of whole foods, besides wheat, to get your daily carbohydrate intake.  Beat the Wheat!  Meet Your Whole Grains gave  an alternate view of grains that can be easily incorporated into your diet regiment.  If you have a family that doesn't share your palate, these grains can be made in advanced and kept in your refrigerator to be doled out as your  side dish instead of pasta.  Millet, quinoa, and brown rice can be made days in advanced so that you don't have worry about making separate dinner entrees.  Note the following cooking times below for each grain.  Do add less water to ensure desired consistency of each grain as you experiment.  I tend to enjoy my grains more al dente so that they pack well when adding vegetable and meat. Do watch out for those grains that contain gluten.
Picture

Other Carbs to Consider as a Side Dish

Picture
Sweet potatoes, also commonly labeled as yams, are an excellent and inexpensive staple to have on hand. These deep orange-fleshed nutritional powerhouses add  several important components to the diet. Their health and weight management  benefits far exceed the nutritional value found in ordinary white and yellow fleshed potatoes.

*They are high in vitamin B6 which reduces homocystein.
*They are a good source of vitamin C.
*They contain Vitamin D which is critical for the immune system.
*Sweet potatoes contain iron.
*Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral.
*They are a source of potassium, one of the important  electrolytes that help regulate heartbeat and nerve
signals.
*Sweet potatoes are naturally sweet-tasting but their natural sugars are 
slowly released into the bloodstream.
*Their rich orange colour indicates that they are high in carotenoids  like beta carotene and other carotenoids, which is the precursor to  vitamin A in your body.

Picture
Beans, lentils and other nutritious legumes are the best sources of lean vegetarian protein. Legumes are made up of high-quality carbohydrates that are rich in vitamins, minerals, and fiber. They tend to be notably high in soluble fiber, folate, magnesium, iron, and potassium. These heart-healthy nutrients help lower cholesterol, triglycerides, and blood pressure, and they can reduce your risk of
coronary artery disease,
diabetes, and osteoporosis. Soluble fiber, in
particular, keeps you feeling fuller for longer, so it’s a good tool for
weight loss. Many studies suggest that folate can improve mood and
memory. Magnesium prevents migraine headaches and works with potassium to help lower high blood pressure. - Joy Bauer

*
Beans contain an average of approximately 116 calories per 1/2-cup serving, along with 8 grams of protein, 6   grams of fiber and almost no fat. Beans are good sources of fiber, copper, folate, iron, magnesium, manganese, phosphorus, potassium and zinc.

*
They are low in fat and saturated fat, and contain soluble fiber and a number of phytochemicals, both of which help lower your cholesterol levels. The folate in beans is also beneficial, since it helps lower levels of homocysteine, an amino acid that may increase the risk of heart disease when found in high amounts in
the blood.

*Consuming more legumes may lower your risk for type 2 diabetes, according to a study published in January 2008 in the "American Journal of Clinical Nutrition."

*Eating more beans may help lower your risk for other types of cancer as well, due to the combination of fiber, antioxidants, phytochemicals, vitamins and
minerals, and the fact that they are low in fat.

How Do You Cook Beans?

Picture
All you need to do is make up batches in advance and dish them as your own personal servings instead of the "wheaty" counterparts for your dinner menu, leaving the rest of your fare available!
2 Comments

Beat the Wheat!  Meet Your Whole Grains

6/16/2013

2 Comments

 
Picture
By now, if you've been following this blog faithfully, you've all but blacklisted wheat out of your diet.  This is probably due to the sheer fact you have less painful flare ups when you do.  But, unfortunately, you are left with the frustrating prospect wondering what actually can I eat?  Here I offer you three grains that are not only thrifty but will add a delicous component to your table fare.

Recently, I ran into a friend who suffers from fibromyalgia.  She went on to say her blood sugar is rising, and she has been trying the no wheat protocol.  She also mentioned that her doctor tested her for wheat sensitivity and tests showed a positive indicator to this.  "But everything has wheat! I don't know what to eat!" she exclaimed as we talked.  "I am constantly finding myself eating wheat because there is nothing else!"  "Then, I find myself in more pain again!"  Well, there are other items available I explained.   After all, we all succumb to this ready, available food source each week at the grocery.

"You just have to learn to prepare foods ahead of time," I explained.  "And, be on the look out for gluten-free preparations at your store front."  I also added, since her blood sugar was rising, that she read Wheat Belly by William Davis M.D.  I promised her more added vigor if she'd just give my dietary plan a try.

New Grains to Consider
Picture
Quinoa dates back three to four thousand years ago when the Incas first realized that the quinoa seed was fit for human consumption. According to WHFoods quinoa “was the gold of the Incas” because the Incas believed it increased the stamina of their warriors. The Quinoa Corporation calls quinoa the “Supergrain of the Future. ”

*Quinoa is one of the most protein-rich foods we can eat.
*Quinoa contains almost twice as much fiber as most other grains.
*Quinoa contains Iron.
*Quinoa contains lysine needed for tissue growth and repair.
*Quinoa is rich in magnesium which fibro suffers often lack.
*Quinoa is high in Riboflavin (B2) which improves energy in the brain and muscles.
*Quinoa has a high content of manganese which prevents damage of the mitochondria that helps produce ATP that fibro suffers lack.

Need some recipes to get started?  Try All Recipes.

Picture
Although brown rice is less convenient than white due to its longer cooking time, it is much more nutritious as only the outer hull of the grain is removed. This makes it a great staple carbohydrate source which is classified as a whole grain and contains a range of essential nutrients such as B vitamins, phosphorus, selenium, manganese, potassium and magnesium,.  I always mix mine with a wild rice variety for texture and flavor.

*Rich in Selenium that prevents disease.
*High in Manganese
*Rich in Naturally-Occurring Oils
*Rich in Anti-Oxidants
*High in Fiber
*A Slow-Release Sugar for diabetics
*Prevents Candida Yeast Infections in the gut

Need some recipes to get started?  Try All Recipes.

Picture
Millet provides a host of nutrients, has a sweet nutty flavor, and is considered to be one of the most digestible and non-allergenic grains available. It is one of the few grains that is alkalizing to the
body
.

*Millet is alkaline and it digests easily.
*Millet will hydrate  your colon to keep you from being
constipated.
*Millet acts as a  prebiotic feeding microflora in your inner
ecosystem.
*The serotonin in millet is calming to your moods.
*Millet is a
smart carb with lots of fiber and low simple sugars.
*Magnesium in millet   can help reduce the effects of migraines and heart  attacks.
*Niacin (vitamin B3)  in millet can help lower cholesterol.
*Millet consumption decreases triglycerides and C-reactive protein
.
*All millet varieties show high antioxidant activity.
*Millet has high protein content (15 percent).

Need some recipes to get started?  Try All Recipes.

Do remember if you are fibroglycemic, limit your grain intake to 1/4 - 1/2 cup depending on size and weight.  Adjust measures according to pain increase and decrease serving size to add vigor.  Keep your plate full of vegetables and protein to rebuild and rejuvinate muscle and connective tissues.

2 Comments

Biking with Fibromyalgia

6/14/2013

3 Comments

 
Picture
You know the essential need of exercise if you suffer from fibromyalgia.  Furthermore, your doctor emphatically suggests exercise to help lesson painful flare-ups.  But, how does one exercise when pain can be so intolerable some days, dizziness can cause unstableness,  and heart racing/palpitations can send you dashing back home after only a few steps?

Then biking may be the answer for you.  Biking offers a stable seat, and with a few quick spins of your legs you can be home in no time should one of the above symptoms begin.  Most importantly, if you purchase a cruiser with gears, you can adjust those gears, depending on the terrain, so that your inner core muscles won't become too taxed during your ride.  Nothing breeds failure more than having to exert your body too much on a ride that is supposed to promote peace.

There is something that envelopes you when you begin your first trek.  It may be the freedom from usual duties, the delightful scenery you never noticed on foot, or the simple wind that lifts your hair as you cruise.  Nonetheless, endorphins are produced and pain goes to the wasteland.  You will soon note that stiffness begins to wane, letting the right kind of fatigue take over.  The fatigue that promotes rest and well-being instead of wracked nerves as you push through your day.  It will clear your mind due to the sheer fact nothing is asked of you here on this road.  You'll begin to have pleasurable feelings since exercise promotes that.

Most readers balk biking saying it takes too much energy.  I retort asking what type of bike they have and how long do they ride?  The idea is not to get on and pound those pedals to lose unwanted pounds that are piling up due to inactivity.  The idea is to get on and enjoy the ride; the rest will fall into place.  Some mentioned disdain of their  single speed cruisers saying it becomes too difficult maneuvering up hill or on unleveled roads.  My reply is to sell your original and put the money towards a 3-speed cruiser instead.  There is a remarkable improvement in overall satisfaction if you can switch gears!

Begin by biking a short distance.  Remember, the length is not important here, peace and enjoyment come first.  Go to the end of your road for a few days and bike right back.  When you feel light-hearted and energized after several spins, take a right and go just a few streets down and turn back.  Keep doing this, adding to your route, as you feel stronger and more able.  Don't forget a basket as you begin  longer travel for water and a snack.  You'll want to stop off and enjoy a treat when viewing those beautiful scenes of nature.

The benefits from this simple feat are amazing.  Adult cycling can be life changing for those who are unable to walk long distances or put pressure on their knees.  Also, you can keep account of calories burned through Calories Burned Biking.  Just add your weight, speed, and bike route time and you can see how much of those fat calories burned.  Another interesting chart to print off is Stanford's Calories Burned Per Minute Biking which gives weight fluctuations.  

Just get on a go! And ENJOY!

3 Comments

Great Flicks: Hungry for Change

6/11/2013

0 Comments

 
Picture
Over 20 months has been dedicated to this site already, and I must attest the constant research has paid off.  As symptoms begin to wane more and more as months pass, I have become acutely aware of unexpected flare-ups when they do happen.  What I've profoundly noticed is that 90% of my flare-ups are due to something I've ingested that my body is rejecting. 

Recent videos have prompted my attention to further dietary changes.  In Hungry for Change the best-selling documentary by Food Matters comes another hard-hitting film.  Hungry for Change exposes shocking secrets the diet, weight loss and food industry don't want you to know about: deceptive strategies designed to keep you  coming back for more. Find out what's keeping you from having the body and health you deserve and how to escape the diet trap forever. Featuring interviews  with bestselling health authors and leading medical experts plus real-life  transformational stories with people who know what it's like to be
sick and  overweight.
0 Comments

Side Effects of Frozen Seafood Treated with Sodium Tripolyphosphate

6/1/2013

78 Comments

 
Picture
That seemingly harmless frozen fish fillet you've been incorporating more into your diet lately to benefit from the art of eating healthier may be chock full of sodium tripolyphosphate.  Chances are if you are chemically sensitive you may have wondered why you felt a bit disoriented wracked with painful aches after ingesting a serving. 

Sodium tripolyphosphate (STPP) is a chemical that has many uses in industry, ranging from an ingredient in cleaning products to a food preservative. Also known by alternate names like pentasodium salt or
triphosphoric acid, the substance falls into the classification Generally Regarded As Safe (GRAS), which means that past use of the chemical has presented no risk to health. It can also be found in some paints and ceramic products, among other uses.

One of the common usages of STPP is as an ingredient in detergents and soaps. Most gel, liquid, tablet, and powder forms of both laundry and dishwasher detergent contain it. Its key function is that it allows surfactants, which are molecules that help dissolve surface dirt, to work at their full potential. The
chemical can also soften hard water for easier foaming and cleaning, and it helps prevent dirt from sticking to the surfaces of the object being cleaned. Many general household cleaning products, including surface and toilet cleaners, contain STPP.

Sodium tripolyphosphate is also used to preserve foods such as red meats, poultry, and seafood, helping them to retain their tenderness and moisture during storage and transport. Pet food and animal feed can also be treated with it, serving the same general purpose as it does in human food. STPP also has been used to help preserve the quality of drinks such as milk and fruit juices.

Because sodium tripolyphosphate can improve the appearance of seafood like shrimp and scallops, there is some concern that unscrupulous salespeople may sell products that are not fresh to consumers who cannot see the signs that the items have started to go bad. Although it cannot be used specifically for this purpose, this chemical also holds in water, making the seafood heavier and therefore more expensive. Some food quality experts recommend asking a fishmonger or other salesperson for seafood that has not been
treated with this chemical. Some stores will mark products that have not been exposed to STPP as "dry."
-http://www.wisegeek.org/what-is-sodium-tripolyphosphate.htm

Sadly, there is FDA requirements to label foods with sodium tripolyphosphate, but several manufacturers have begun to do so.  Even though deemed safe for ingestion, this is one chemical you want to avoid if you've experienced reactions due to eating frozen fish.  Check for seafood products labeled as "dry" which means they have not been contaminated with the chemical.  Food products labeled as "wet" have usually been treated with sodium tripolyphosphate.

STPP, is a suspected neurotoxin according to the National Institute for Occupational Safety and Health’s (NIOSH) Registry of Toxic Effects of Chemical Substances. Food-grade STPP may cause acute
skin irritation, and prolonged contact with skin should be avoided. STPP  is listed on the U.S. Environmental
Protection Agency’s Federal  Insecticide, Fungicide and Rodenticide Act as a registered pesticide and  it is also registered as an air contaminant under California’s  Occupational and Safety Health Act. The material safety data sheet lists STPP as toxic to the lungs with prolonged exposure having the potential to produce organ damage.  This neurotoxin also has the ability to cause internal inflammation from those suffering from autoimmune diseases.  Inflammation leads to painful flare-ups.
78 Comments

    RSS Feed

    Wal-Mart.com USA, LLC
    Improve your mental health in the most convenient and affordable way with an online therapy at Talkspace.com!
    MyUS.com
    Good Sam Travel Assist
    Gaia
    Panda Planner

    Author

    Valerie utilizes an extensive amount of research producing this blog.  Categories are purposely set up in stages, rather than topics, so you can easily implement one step at a time. 

    Archives

    September 2022
    May 2022
    January 2022
    November 2021
    October 2021
    September 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012

    Categories

    All
    Alternative Therapies
    A New Beginning
    Apps
    Avoiding Flare Ups
    Breathing
    Cleaning
    Cultured Foods
    Dealing With Aftershocks
    Depression
    Diet
    Exercise
    Finding Relief
    Good Reads
    Great Flicks
    Grief
    Grounding
    Health Care
    Holiday Madness
    Insurance
    Intermittent Fasting
    In The Beginning
    Maintenance
    Medical
    Medical Information
    Meditation
    Memory
    Mental Well Being
    Minimalism
    Natural Body Cleansers
    Natural Products
    Paleo
    Prayer
    Recipes
    Resources
    Season Pick
    Sleep
    Social Security Disability
    Soup
    Stress
    Supplements
    Tapping
    Twin Flame
    Videos
    Welcome

Powered by Create your own unique website with customizable templates.