When adding vegan foods, life can get a bit expensive if your settling for store bought fare.  Just take a few minutes of prep and you can make a beautiful nutritious broth in just minutes.  

And all you need is some scraps from the kitchen. It’s so easy and cheap to make. Just throw your vegetable scraps into a bag in the freezer until you have enough for a batch of broth.  Then freeze broth in small portions for making the best soups and sauces EVER!  No more buying broth at the grocery store.

There are no rules to what you can or cannot use.  I basically use it all.  I know that people say not to use cruciferous veggies (like cauliflower, broccoli, and kale), but I throw in little bits all of the time, and my broth tastes amazing.  Of course, I balance it out with lots of sweeter vegetables like carrots and sweet potato scraps for a nice flavor.

NOTE:  Be sure to use only clean vegetables and scraps.  Dirty, gritty broth is no good.  And please use your common sense.  If it’s moldy, you probably don’t want it in your broth

WHAT I USE IN MY VEGETABLE BROTH:

• any veggies that may have gotten a bit sad and wilty in the fridge
• carrot peels and small ends
• sweet potato peels and small ends
• celery ends and leaves
• onion and shallot skins
• green onion or leek ends
• mushroom stems
• small amounts of broccoli stems or kale stems
• slightly wilted greens from fridge
• any other fun vegetable scrapes I may have

The possibilities are endless.  And your broth will taste different every time depending on what you put in it.  I like to mix it up and add some extras for flavor and to boost nutrients. The recipe below is just a place to start. Feel free to experiment.

​THINGS I ADD FOR FLAVOR AND NUTRITIONAL VALUE WITH VEGETABLE SCRAPS:

• fresh herbs (parsley, thyme, rosemary, cilantro)- loaded with vitamins and minerals
• garlic – anti-inflammatory and antimicrobial
• ginger -anti-inflammatory and  immune boosting
• peppercorns
• bay leaf
• shiitake mushrooms – rich flavor, immune boosting, and loaded with vitamins and minerals
• turmeric powder – anti-inflammatory
• 1 carrots, roughly chopped
• 1 ribs of celery, roughly chopped
• 1/2 onion, roughly choppeD
• 3 cloves of garlic, peeled
• one inch piece of fresh ginger, peeled and sliced
• 2 bay leaves
• a few sprigs of thyme or rosemary
• a handful of parsley or cilantro
• salt to taste
• (WHAT EVER I HAVE ON HAND)

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Place everything in a large stock pot. Add water to cover by two inches. Bring to a boil. Reduce heat and simmer (covered) for 1 hour.

Turn off heat. Using tongs or slotted spoon, remove solids. Then strain through a mesh sieve.

Store in airtight jar for up to a week. Or freeze in small portions for use later.

It's easy to make your own gluten free pie crust.  This easy and homemade pie crust is made using just three simple ingredients, including shortening or butter, gluten-free flour, and cold water. When it comes to gluten-free baking, I've had good luck with Bob's Red Mill brand gluten-free all-purpose baking flour, and I also like to use almond flour. ​

1/2 cup shortening (or butter, cold)
1 1/2 cups​ white rice flour (or other gluten-free flour)
4 tbsp. cold water


First, pre-heat the oven to 400 F.

Cut the shortening or butter into the rice flour or other gluten-free flour until crumbly. Add the cold water and then use your hands to work the dough until soft. Mixture will be crumbly at first, but will slowly come together as a dough. Do not over mix.

Once your dough comes together, form it into a single ball. 

Next, place the dough in an 8 inch pie pan and press it into the bottom and sides. You can use the back of a spoon, a fork, or even your (clean!) fingers for this. 

Once your pie crust is comfortably in the pie pan, take a fork and prick the bottom of the crust a few times. This allows steam to escape as needed and helps to ensure that your pie will bake evenly and smoothly. 
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Place your prepared pie crust in the pre-heated oven and bake for about 12 to 15 minutes, or until the edges of your pie crust are golden brown

You won't miss the meat in this savory veggie potpie! The spring veggies, easy prep and impressive presentation make this a perfect lunch or dinner entree.

1 package (14.1 ounces) organic refrigerated pie pastry or gluten free
3 tablespoons butter
1 cup diced onions
1 cup diced celery
1 cup diced carrots
1 cup diced potatoes
1 cup frozen peas, thawed
1/4 cup all-purpose or gluten free flour
1 teaspoon poultry seasoning
1/2 teaspoon ground turmeric
1/4 teaspoon salt
1/4 teaspoon pepper
2 cups vegetable broth
1 can (15 ounces) chickpeas, rinsed and drained

Preheat oven to 400°. Unroll one pastry sheet into a 9-in. pie plate; trim even with rim. Line unpricked pastry with parchment paper. Fill with pie weights or dried beans. Bake on a lower oven rack until edges are light golden brown, 15-20 minutes. Remove parchment paper and weights; bake until bottom is golden brown, 3-6 minutes longer. Cool on a wire rack.

Meanwhile, in a large skillet, melt butter over medium heat. Add onions, celery and carrots; cook and stir until onions are translucent, about 5 minutes. Stir in potatoes and peas, cooking until vegetables are tender, 5-7 minutes. Whisk in next five ingredients. Increase heat to medium-high; gradually whisk in vegetable broth. Bring to a boil; cook, stirring constantly, until thickened, 4-6 minutes. Stir in chickpeas. Remove from heat.
​
Spoon vegetable filling over bottom crust. Unroll remaining pastry; place over filling. Trim; cut slits in top.
Bake until top crust is golden, about 15 minutes. Cool 5 minutes before serving.

One of the biggest challenges most people face is learning how to care for themselves. It requires a delicate balance between what often feels like polar opposites. I’ve spent a lifetime studying self-care. And I’ve come to the conclusion that good self-care is the single most important aspect of our health, period. The programming of self-sacrifice leads ultimately to health-destroying sentiments, such as guilt, resentment, anger, and other emotions linked to high levels of stress hormones. Self-sacrifice feels wrong to us on a soul level—our spirit gravitates naturally to joy and happiness. That’s why self-sacrifice ultimately makes us sick and keeps us stuck in dead-end situations.

How well we care for ourselves as adults is often determined in part by how well our mothers cared for us (and themselves). Ultimately, however, it’s our responsibility to learn how to optimally care for ourselves regardless of what happened (or didn’t) with our mothers. We refine this process throughout our entire lives.

The key is knowing in your heart that the best way you can care for others is by caring for yourself. I know this requires a paradigm shift for many of you! Despite what you’ve been brought up to believe, caring for oneself is not an example of a zero sum model—where your gain is someone else’s loss. Everyone benefits from someone who knows how to care for him or herself. Self-care sustains and enhances the health of all those around you. The flight attendants are right when they say: You have to secure your own oxygen mask before assisting others.

​Seven Simple Steps For Enhancing Your Health Through Self-Care

Step 1 - Tap into the stream of healing energy regularly.

Your body is connected to a healing stream of energy (also known as chi, prana, light, Source, and God) that you can absorb at will. All you need to do is be aware of it and be open to receive it! This is the basis for the healing power of prayer. A particularly powerful way to absorb this healing energy simply involves sitting with your limbs uncrossed while listening to classical music and receiving a healing stream of energy. The practice, which is available to everyone, is associated with many well-documented physical and emotional healings from all over the world that cannot be explained by conventional medicine.

Step 2 - Know that you are your own best mother.

Treat yourself like an ideal mother would by talking to yourself in a wonderful, nurturing way and providing for yourself that which you wish you had received from your own mother. For example, say to yourself, “Darling, I see that you’re tired. Why don’t you lie down and take a nice nap. When you get up, we’ll have a nice cup of hot tea” or “I see that you need a break. How about a nice hot bath and a good book.” You get the picture.

Step 3 - Do something pleasurable each and every day.

Taking time for pleasure and fun decreases the stress hormones cortisol and adrenalin, which, over time, are responsible for heart disease, cancer, and most chronic diseases such as arthritis and high blood pressure. Plus when you take time for enjoyment, you’ll be able to approach arduous tasks with more energy and a better outlook.

Step 4 - Breathe deeply and fully on a regular basis.

Breathing in fully through your nose instantly engages the rest and restore parasympathetic nervous system and helps the body metabolize stress hormones. Put Post-it notes on your phone, your computer, and your bathroom mirror. Write BREATHE in beautiful letters that uplift and remind you to breathe fully.

Step 5 - Get support for self-care.

Find a self-care buddy and agree that each of you will hold the other accountable for taking care of herself. Start with my suggestions and add your own ideas. Brag to each other about how well you’re doing and especially how well you are caring for yourself. Plan to call your friend whenever you start to slip into over-care of others.

Step 6 - Use the incredible power of no.

When someone asks you to do something you don't really want to do, say NO! This is especially important if saying "no" makes you feel guilty or unworthy. In most cases this means you’re letting the needs of others overshadow your own. Only you know how much you can handle without over-committing. Over time, you’ll strengthen your “no” muscle and also attract friends who support your need to set healthy boundaries. Remember, saying “no” to someone else usually means saying “yes” to yourself!

Step 7 - Don’t wait for permission to start taking care of yourself.

Believe me, no one is going to give it to you, although I know how much you desperately want someone to do so! How well I remember being on call in the hospital watching the nurses give each other breaks. I yearned for one of my colleagues to give me permission to take a break after being up all night. But no one did because the culture of medicine (particularly a surgical specialty) is so macho. Far too many women get sick because it’s the only socially acceptable way to get the self-care they require. I think we can do better, don’t you? Prepare to be called “selfish” when you start taking better care of yourself. And when someone calls you that, celebrate! After all, taking care of yourself is prevention at the most fundamental level.
-Dr. Christine Northrup

At this point, most of you realize that fibromyalgia also makes you much more susceptible to developing other conditions. This past year, I have been experiencing quite a bit of burning in my upper abdomen.  It got to a point where my usual Tums were not working. So, off to a trip to the gerontologist I went.  After sonogram and an endoscopy, my diagnosis was GERD.  Lovely, one more symptom I must conquer.  

One of these conditions is gastrointestinal esophageal reflux disease, better known as GERD. This is an extreme form of acid reflux. It can result in lots of very unpleasant signs and symptoms and could make your symptoms of fibromyalgia that much worse.

Luckily, for this condition, there are lots of very effective options for treatment to help you eliminate this.

Gastrointestinal Esophageal Reflux Disease, or GERD, is an extreme form of acid reflux. In this condition, the food and acid in your stomach backs up into your esophagus. This causes some very uncomfortable symptoms such as chest pain, heartburn, and throat sensitivity.

GERD is very similar to heartburn and is very common among those living in the United States. It is thought to affect somewhere between five to seven percent of the population.

On the other hand, unlike heartburn, the symptoms of GERD actually occur several times in a week and very often, individuals with this condition will suffer with symptoms every day. If it isn’t treated, this condition can have some serious effects on your overall health, leading to some very severe complications.

This condition is typically due to a combination of various factors including physiological and lifestyle. The majority of individuals suffering from this condition have a problem with the sphincter that is located at the bottom of their esophagus.

This sphincter is referred to as the Lower Esophageal Sphincter, or LES, and, when working properly- keeps the stomach acid or food in the stomach from coming back up into the esophagus.

However, in some cases, this Lower Esophageal Sphincter becomes weak and allows foods and acid to come back up into the esophagus. Additionally, it can also have occasional periods of relaxation- typically during the night- which allows the acid and food back into your throat.

Some other things that contribute to the development of Gastrointestinal Esophageal Reflux Disease are diet, weight, and even overall health.

Gastrointestinal Esophageal Reflux Disease is very common and affects men, women, and even children. However, if you’re suffering from fibromyalgia, you’re at a greater risk for developing this condition. In fact, over 60 percent of individuals with fibromyalgia also suffer from GERD. The reasons behind this are not known at this time.

There are some other things that put you at risk for developing GERD:

• Smoking
• Overweight/Obesity
• Alcohol
• A diet full of spicy, fatty, or acidic foods

The signs and symptoms of this condition are numerous and will become much more severe as time goes on. Some of the symptoms include:

• Chest pain
• Difficulty swallowing
• Heartburn
• Weight loss
• Chronic cough
• Dry mouth
• Nutritional deficiencies
• Regurgitation
• Vomiting blood

If you don’t get prompt treatment, this condition can be extremely dangerous to your overall health. When exposed to the acidic content from your stomach, it can cause your esophagus to become eroded as well as damage the enamel on your teeth.
​
This increases your chances of developing esophageal cancer as well as diseases of the mouth such as gingivitis. Additionally, the condition of GERD can cause an obstruction, called a stricture, in your esophagus.
GERD also has an effect on your sleeping patterns, which can cause your symptoms of fibromyalgia to become much worse. In fact, it has been proven that individuals suffering from GERD will wake up much more often during the night and therefore spend much less time in the states of deep sleep, which can cause an increase in daytime fatigue.

There are lots of different treatment options available to help you gain some control over your GERD symptoms. Generally, it is recommended that you use a variety of these items in order to get the best relief.

Of course, self-treatment can do wonders in helping to control your symptoms of this condition. Particularly, following a strict GERD diet can help you to eliminate both acid reflux and heartburn.
Try to avoid eating fatty or spicy foods and eat smaller meals more often rather than three large meals each day. This allows your stomach to digest what you eat quickly.

Also, try to avoid lying down or even leaning over for about three hours after a meal. This will keep your stomach acid and food where it belongs- in your stomach.

If you have a severe case of GERD, self-treatment will not likely be effective. You will need to seek medical treatment. You can find both OTC and prescription medications that can help to minimize your symptoms and offer relief. Following are the two most common types of medications used to treat GERD:

H2 Blockers

These particular medications prevent your stomach from producing acid. you can get them over the counter under the names of Pepcid AC or Zantac. If you prefer, you can speak with your physician about getting a prescription.

PPIs

PPIs, or proton pump inhibitors, keep the acid in your stomach from being released into the esophagus. You can get these either over the counter or by prescription under names such as Nexium, Protonix, or Prilosec.

This one is a real page turner.  Just when you think you've got it all figured out Sandra Brown brings you to a new edge.  

Carl Herbold is a cold-blooded psychopath who has just escaped the penitentiary where he was serving a life sentence. Bent on revenge, he's going back to where he began--Blewer County, Texas...

Born deaf, lately widowed, Anna Corbett fights to keep the ranch that is her son's birthright, unaware that she is at the center of Herbold's horrific scheme--and that her world of self-imposed isolation is about to explode...
​
Drifter Jack Sawyer arrives at Anna's ranch asking for work, hoping to protect the innocent woman and her son from Herbold's rage. But Sawyer can't outrun the secrets that stalk him--or the day of reckoning awaiting them all... - Amazon

I stumbled upon this recently after coming to terms with an unforeseen calamity of fibromyalgia - weight gain.  Weight gain is usually attributed to the well-known side effect of over eating.  But, if you are a patient of fibro you know too well that this is not often the case.  After all, who can stuff their face when every fiber of your body is in ache mode?

There are many theories as to why weight gain is attributed to fibro.  One component stands alone - stress.  Stress is attributed to weight gain.  And stress is immortalized in every fiber of those who suffer from the illness.  There is stress about life and keeping up with it.  Stress about paying bills, stress about your job (if you are working). Stress about family.  Stress about eating.  Stress about pain (that is constantly there).  Stress, stress, stress, it's no wonder fibromyalgia suffers pack on 5-10 lbs. per year annually.

With all this stress comes frustration, apathy, and disgust.  You know that feeling when you try on an outfit you haven't worn for awhile and the button can not be fastened. Despite the fear you feel each day, there is that never ending question, "What are you doing to yourself? Why can't you get this under control?"  The sad point is that no matter how hard you try, and how less you eat, there's no reward.  This is a constant circuit disputing our lives. 

So I came upon the article below.  Take a moment and give it a try.  Dr. Northrup promises a new beginning if you follow her simple plan.  I've been working on it a week and have lost 3 lb. Most importantly I'm beginning to feel my heart swell with love again.  Love for those around me and most of all love of me. Best of luck to  you, too! Get out of that funk!  

For many, many years, I have said affirmations every day. They work along with the Law of Attraction and help to change your vibrational output. Because of the Law of Attraction, this vibrational output draws the people and circumstances into your life based on your thoughts and beliefs. They can be used for every area of your life. So if you are about to embark on a new career, if you want to begin to live a healthier lifestyle, or if you want to update or upgrade your relationships, and so forth, I suggest saying affirmations. It’s a subtle but powerful way to receive support from the universe—plus it feels good. And that is the beginning of all positive changes! When you can hold the feeling that an affirmation brings, it will change your point of attraction for the better.

It’s as simple as repeating twice a day into a mirror everyday for 30 days: “I accept myself unconditionally right now”.

Additionally here are some more of my favorite affirmations you might wish to try to encourage new beginnings, happiness, joy, and prosperity.
​

• I am health, strength, peace, happiness, and prosperity.
• Divine love, expressing through me, now draws to me all that is needed to make me happy and my life complete.
• My life is unfolding perfectly, in ways that are enchanting, exciting, and uplifting.
• I love taking care of my body. My body responds so beautifully to this care.
• I am magnetic to wealth and health.
• When I say YES to myself and my needs, my energy always increases and I feel wonderful.
• I awaken each morning feeling the promise of a new day and a new beginning.
• I love moving my body. I love getting stronger and more flexible every day.

-Christine Northrup - MD

​The administration of Injectafer, an iron replacement therapy, was shown to safely help manage fibromyalgia symptoms when compared to a placebo in patients with iron deficiency, according to data from a Phase 2 clinical trial.

The findings were reported in the study, “A Blinded, Randomized, Placebo-Controlled Study to Investigate the Efficacy and Safety of Ferric Carboxymaltose in Iron-Deficient Patients with Fibromyalgia,” published in the journal Rheumatology and Therapy.

Fibromyalgia is characterized by widespread, chronic pain together with several other symptoms, including fatigue, depression, anxiety, and stiffness. It is still unclear what causes fibromyalgia, but studies have suggested that abnormal responses by the central nervous system may contribute to fibromyalgia symptoms.

A previous study revealed that fibromyalgia was a common feature presented by patients with iron-deficiency anemia and thalassemia minor. In addition, patients with low levels of iron have a 5.6 times higher risk of developing fibromyalgia. It is common for patients with fibromyalgia to have lower levels of iron compared to healthy individuals.

Taken together, these data suggest that iron could play a role in the development of fibromyalgia and that iron supplements could potentially be a therapeutic option for these patients.

Now, in a Phase 2 trial (NCT02409459), researchers tested the safety and effectiveness of iron replacement therapy with Injectafer (ferric carboxymaltose) for the treatment of iron deficiency in patients with fibromyalgia.

Injectafer was developed by Luitpold Pharmaceuticals to mimic the response of natural iron. It is a complex iron formulation that was approved by the U.S. Food and Drug Administration (FDA) in 2013 for the treatment of iron-deficiency anemia in adult patients who do not respond well to oral iron or have non–dialysis-dependent chronic kidney disease.

The trial included 81 patients who were randomly assigned to receive infusions of 15 mg/kg of Injectafer or a placebo. All patients received two administrations of the treatment, one on the first day of the study and a second one five days later.

At day 42 post-treatment, Injectafer showed to induce greater improvements in several parameters, namely in the total scores of the revised fibromyalgia impact questionnaire (FIQR), brief pain inventory (BPI), fatigue, and iron levels, compared to the placebo.

However, no difference between Injectafer and placebo treatment were seen in the scores of a sleep scale, the medical outcomes study, or MOS.

Treatment with Injectafer was found to be safe and well-tolerated. No serious adverse events related to the treatment were reported during the study. The most common adverse effects observed in the Injectafer-treated group were flushing, nausea, and dizziness.

“Compared with placebo, ferric carboxymaltose [Injectafer] improved measures of fibromyalgia severity and was well tolerated,” the researchers wrote. “The current results suggest that ferric carboxymaltose shows benefit in iron-deficient patients with concurrent fibromyalgia.”
​
The team emphasized that additional studies should be conducted to further address the beneficial therapeutic potential of Injectafer for the treatment of fibromyalgia patients with iron deficiency. - Fibromyalgia News Today

I seem to be attracted to dramas whenever the pain syndrome hits.  I know I should be looking at fun filled comic or love movies to make my heart swoon.  But, on bad days these dramas seem to hit the spot and pain becomes waste side.
​​
Fascinated by the root causes of violent behavior, world renowned psychologist, Dr. Amanda Tyler, has an opportunity to interview and analyze death row inmate Jackson Shea. As the interview commences, and Jack's fate hangs in the balance, Amanda must determine whether or not a stay of execution should be granted.

​RETURN TO ZERO is based on the true story of a successful couple, Maggie (MINNIE DRIVER) and Aaron (PAUL ADELSTEIN) who are preparing for the arrival of their first child. Just weeks before their due date they are devastated to discover that their baby son has died in the womb and will be stillborn.

Maggie and Aaron attempt to go on with their lives but cannot escape their postpartum grief. Their lives and relationship have been forever altered by this loss. And no one seems to understand the hell they are going through. Aaron’s dad, Robert (ALFRED MOLINA), encourages his son to bury himself in work, while Maggie’s Mom, Kathleen (KATHY BAKER), always says the wrong thing.

Maggie and Aaron try to cope in a myriad of ways — through denial, escape, and alcohol — but when Maggie ultimately discovers that Aaron is having an affair with Dana (SARAH JONES), a co-worker, she decides to end the marriage.
​
Just when Maggie believes she has started a new life, she discovers that she is pregnant by Aaron (from a last ditch ‘save the marriage’ getaway to Vegas.) With the help of Claire (CONNIE NIELSEN), an empathetic doctor who experienced a similar loss years ago, Maggie finally grieves for the loss of her son. Then she and Aaron must reunite to face a turbulent and terrifying pregnancy.