Fibro Buddies Hobby Therapy!

hobby therapyNow we have a NEW group for the groupies who want to have a place that is about more than just fibro and the protocol, salicylates and guaifenesin, etc. This is where we can share what helps to release stress and gives us joy as we go along in our clearing with fibromyalgia.

If you have fibromyalgia and haven’t checked out our Facebook group called Fibro Buddies on Guaifenesin Protocol’ you totally need to! We love to chat and support and encourage each other along the way, along with offering some helpful tips on the protocol :)

We ALL need that little something to take our minds off of being sick and tired. To do something that brings you joy! Come share what does that for you! Called Fibro Buddies Hobby Therapy! We’d love to have you! :)

https://www.facebook.com/groups/FibroBuddiesHobbyTherapy/

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Pediatric Fibromyalgia

Here’s some info to get you started in understanding what your kids are going through. I am not a mother so haven’t gone through this experience myself, but I have several friends who are and have shared info with us to help out!

I have a dear friend who is AMAZING with the Guaifenesin Protocol and is a Pediatric Doctor, she can treat both you and your child! Check out Dr Melissa Congdon! You can have a free 10 minute phone consult with her too! Subscribe to her blog so you dont miss all the helpful info she posts weekly. Here’s her contact info:

Melissa Congdon, MD, FAAP
Fibromyalgia Medicine for Children & Adults
www.melissacongdonmd.com

500 Tamal Plaza, Suite 507
Corte Madera, CA 94925
PH: (415) 927-0600
FAX: (415) 381-8892

Here’s another post to check out: Salicylate Free Baby Care and DIY ideas

Make sure to read Chapter 14 on Pediatric Fibro in Dr St Amand’s book called, “What Your Doctor May Not Tell You About Fibromyalgia” or get your hands on his book, “What Your Doctor May Not Tell You About Pediatric Fibromyalgia

And go on over to Chantal Hoey Sanders website too, she has excellent info there and has children of her own with fibromyalgia!

Here’s a Facebook page: Fibromyalgia in Kids, definitely worth checking out! Sabrina has a ton of helpful info there too with a personal touch :)

Quote from Elizabeth at our Facebook fibro buddies support group :

My best advise is don’t ASK the school if they will make accomodations, TELL them your child needs these accommodations. ASK the teachers if there are things in the classroom about your child they notice that could help your child succeed. They are the ones with your child and they might notice something or have an idea to boost your child’s learning power. Don’t hesitate to reevaluate it if something isn’t working or there is a change in your child’s needs. Heat zaps my daughter. She is prone to dehydration like me. She has a teacher that is reluctant to let her fill her water bottle during class time, but does because he knows she needs to drink or she will be sick. This is something we added in so he couldn’t tell her no. (He is concerned other students will want “extra” passes too and HIPA prevents him from telling the other students WHY she gets extra passes. SO far, none of the kids care.)

In the USA the office should have the 504 form which you fill out and return to school.

http://www.ncld.org/students-disabilities/iep-504-plan/is-504-plan-right-for-my-child

http://www.pacer.org/publications/adaqa/504.asp?gclid=CMH6yt77hb4CFcqUfgodUQYABg

http://kidshealth.org/parent/positive/learning/504-plans.html

In Canada, the IPP is comparable to the IEP in USA.  Countries have different regulations, this is a start.

Last but not least, another dear friend of mine – Lyn Heath Van Bebber, has a Facebook Page that is helping tons of people all over the world with their fibromyalgia, definitely check out: Fibro(my)algia

Hope that helps you out! Keep in touch if you have any questions and feel free to contact any of the people I mentioned, they are wonderful people, inside and out :)

Click this link for more: Frequently Asked Questions (FAQ) of the Guaifenesin Protocol by me!

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MY Chile Rellano Casserole and Sauce (HG lib, SF, LC, GF)

Chile Rellano (HG lib, GF, SF, LC)My mom has always made these chile rellanos dipped in flour and then egg whites and deep fried in the Tenderflake lard. YUMO! But oh my goodness, SO MUCH WORK!!!! I found a recipe that a friend shared and it was the egg mixture that I needed to complete my recipe that I had been laying awake at night trying to figure out! This is greatly changed from the original, to suite what I grew up with and LOVE! Enjoy :)

2-3 Tbsp Tenderflake lard: Grease liberally a 9×13 pan
4-5 cans of whole green chiles stuffed with spears of Monterey Jack Cheese. Gently lay on bottom of 9×13 pan

Separately in blender till smooth:
9 large eggs
1 cup milk
2 Tbsp white flour (use gluten or soy flour for HG, soy flour for GF)
2 tsp Baking Powder
1/2 tsp saltChile Rellano Casserole (HG lib, SF, GF, LC)

Pour on top of chiles
Sprinkle approx. 1 cup grated Monterey Jack cheese on top.
Bake at 350 for about 45-50 mins, till golden on top.

Tomato Sauce:
Put Into blender:
Juice from Chile cans
2 small cans plain tomato paste
1 can (use above can) water
1 can green chiles with juice
1 tsp salt
1 tsp Xylitol, and a pinch of Splenda
½ tsp onion powder
½ tsp garlic powder
Pour into pan and simmer while casserole cooks

To Serve: Scoop casserole onto plate, place chopped lettuce beside, pour tomato sauce on all, sprinkle with Monterey Jack Cheese and Parmesan cheese (to taste). Thank the Lord for His fabulous creativity with flavors and dig in! :)

Tip: for my hubby, who felt as though this was a snack instead of a meal, I bought a baked chicken from the grocery store to have with :) My mom always served Chile Rellanos with re-fried beans (homemade of course!) But I can’t have them, so just use more lettuce :)

Tip: to save $$, use only 2 cans of chiles, and sprinkle 1-2 cups grated Monterey Jack cheeze on top of chiles instead of stuffing them. Use 12 eggs too!

(adapted original casserole recipe by Kay Wapman- thanks hun!! <3)

Check out some of my other fabulous sugar free (SF), low carb (LC), gluten free (GF), hypoglycemia diet (HG) recipes!

Pan fried Fish

Pan fried Fish

Chicken and Gravy

Chicken and Gravy

Apple Cobbler HG lib

Apple Cobbler HG lib

Easy almond Shortbread recipe (GF, SF, HG, Low Carb)

Almond Shortbread HG lib

 

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Guest Post by Dr Melissa Congdon on getting exercise with fatigue

Many new fibromyalgia patients tell me; “My doctor told me to exercise, but every time I go to the gym or work out at home I either wind up so exhausted I can’t move for days, or in so much pain I NEVER want to think about exercise again!”

It’s true that consistent aerobic exercise is a critically necessary part of your recovery from fibromyalgia. Consistent aerobic exercise increases energy, decreases pain (often as well or better than pain medications), improves sleep and mood, and can even improve cognitive function. In fact, most of us fibromyalgia specialists know that if our patients do not exercise they will not feel better, no matter what other therapies they are on.

Many doctors recommend fibromyalgia patients follow a “graduated exercise program” where they follow a prescribed exercise regimen and increase the amount they exercise every week even if they are exhausted and sore. Instead I have found  by adapting the concept of the “energy envelope” coined by Leonard Jason PhD et al (see link below) to my fibromyalgia patients I can often get them exercising and feeling better. Dr. Peter Rowe recommends this approach for pediatric chronic fatigue patients, but I have found it works well for kids and adults with fibromyalgia.

Here’s how to do it: you always need to stay within the boundaries of your energy level–your “envelope.”  If you are very symptomatic then your energy envelop is quite thin. You need to figure out how much exercise you CAN do without bursting through the envelope and crashing. So you walk for 5 minutes every other day for the first week. By consistently doing the exercise that does not stress your body, you stay within the envelope and actually expand it so over time you can walk for 6 minutes then 7 minutes, then 8 minutes in a session–the goal being to get at least 20 minutes of aerobic exercise at least 4 times a week. Your energy envelope has then expanded so that has lots of room inside! You slowly and gently get in shape by adding about a minute of time to your routine every week.

You can read the article here: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3596172/

Do you want to get all the benefits of exercise? Start by doing what you can do on a regular basis (4 times a week) and then slowly add a bit more time every week. Swim, walk, bike–your choice. Give yourself the benefits of exercise PLUS enjoy active time with family and friends. See you on the trail!

Best, Melissa Congdon, MD, FAAP
Fibromyalgia Medicine for Children & Adults
www.melissacongdonmd.com

500 Tamal Plaza, Suite 507
Corte Madera, CA 94925
PH: (415) 927-0600
FAX: (415) 381-8892

Dr Melissa Congdon is a GEM! You will absolutely love her! Make sure to go on over to her website and subscribe so you don’t miss anything she shares. Her way of explaining stuff to us un-medically-trained folks, is such a help. On her website she has tons of testimonials of folks with fibromyalgia that have been greatly helped by the Guaifenesin protocol too, so definitely check it out! :) ~Christine

Click this link for more: Frequently Asked Questions (FAQ) of the Guaifenesin Protocol by me!

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FAQ: Constipation: Can I take Magnesium and/ or fiber at the same time I take my Guaifenesin?

Magnesium will help with constipation and will not block your guaifenesin, it’s not a plant and has no salicylates to worry about :)

BUT! If you take a ton of it to help with constipation and end up with the runs, there is no guarantee that the guaifenesin dissolved properly to do its job.

Our advice is to take it an hour or 2 before or after you take your guai.

This is the same rule for any fiber type supplements you take like psyllium husk or flax. (flax should only be taken in small amounts as it’s a plant and can block, psyllium husk is just the husk from the plant, so it won’t block) These fibrous types expand in your stomach, in an effort to pull along other stuff in there that isn’t moving along as it should. (to put it nicely LOL :D)

This expanding can surround your pill and keep it from digesting. SO, the same rule applies with these fibers- take an hour or 2 before or after your guaifenesin to be sure that the guai has a chance to dissolve properly

Click here to see the rest of my Frequently Asked Questions: http://christinescozycorner.ca/the-nitty-gritty-of-the-guaifenesin-protocol-and-salicylates/

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BBQ’d Salmon (HG, SF, GF, Low Carb)

Fish bbqok, so this is one of those recipes that you throw together when you’re too tired to do anything else lol : )

Awesome thing about it? Turned out SO YUMMY!! YEAH for easy and yummy recipes!! :D

As usual, I totally forgot to take a pic as I was making it or in the pan. I only take pics when the food is awesome, and I had no idea I’d love this so much! haha! :D

Put a large piece of tin foil in a metal camping/ bbq’ing 9×13 pan, don’t curl it around the edges of the pan, you want to curl it around the fish later.

Smear couple Tbsp butter on the tin foil.

Place in pan the salmon and approx spices, sprinkled on thefish:

Sprinkle salt- about 2 tsp

1 Tbsp basil

1 Tbsp dill

1 Tbsp onion powder

1 Tbsp garlic powder

Place sliced onions and peppers on top (we have these packages of pre-sliced, raw fajita peppers and onions in a package in our local grocery store. Worked perfect.:))

Gently fold the tinfoil around the fish so the whole top is open to the bbq smoke and yumminess, but the sides are well protected. It will get a little black around the edges, but that stuff is super yummy, don’t toss it!! :)

BBQ on high, for 30-35 mins on the top, back shelf.

Serve with some homemade tartar sauce and steamed broccoli served with melted butter and salt. YUM! :D

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Low Carb SF Pancakes

pancakes low carb, sugar freeThese are so much like the real thing, you won’t believe all the great stuff and protein in these pancakes!!! :)

I am on the Hypoglycemia Diet and it has made such a HUGE difference in how I feel that I’ve tried to stay as close as possible. But every now and then we just like some good old pancakes. Have you seen some of my other attempts? I have tried SOOOO many recipes for low carb and sugar free pancakes. I’ve come to the realization that a little carb is better than going out for pancakes and having TONS of carb and sugar! LOL :D

I started with those recipes using cottage cheese and then I tried the ones with the almond meal. And then there’s the ones with the Psyllium seed husk. All great ingredients, but not enough on their own. So I decided to try the soy flour. It’s a funny ingredient, because it dosn’t thicken sauces and graveys, until you add a tiny bit of regular flour, then you realize you used WAY too much soy flour and have to add more water, etc. haha!! :D

SO, that is how this whole pancake recipe got started. I wanted to use as little regular flour as possible, but still have it come out fluffy, not gummy like all the other recipes. But I also wanted it to have that yummy pancake taste mom always had! So, here you have it!

A little bit of all the good stuff in these babies and only 1/2 cup regular flour! Yes! You’re welcome! :D Check out my ** below for more info on the flour options.

serves 4 people with healthy appetites lol :) I always make a whole batch for me and my hubby and we have it for breakfast for 2 days, or he takes them in his lunch with sugar free peanut butter and sugar free jam. Hubby LOVES that! :)

Mix or whisk in large bowl:

6 eggs

2 cups milk (or about 3/4 c sour cream and 2 cups water- it’s all the dairy I had this time and they were great!

4 Tbsp butter/oil (we prefer butter)

once well mixed, dump on top and mix:

1 cup whey protein powder **(plain, no flavor or sweetener, if yours is sweetened adjust recipe by skipping the sweetener)

1 1/2 cup Soy flour **

2 Tbsp Psyllium seed husk

1/2 cup almond flour

1/2 tsp sea salt

1 1/2 Tbsp xylitol

Once all is mixed till smooth, add in and mix well:

1 1/2 Tbsp Baking Powder (stir into white flour before adding to rest)

1/2 cup regular white flour ** (can probably use whole wheat but I haven’t tried that yet :))

I use butter in my pan to fry these. on med-high. Wait to flip until around the edges the bubbles pop and don’t fill in. But don’t wait till it burns lol :) Adjust your heat accordingly :)

Serve with homemade sugar free whipping cream, sugar free syrop or some homemade sugar free Berry Sauce :)

These pancakes are SUPER filling fyi, all that protein and fiber will fill you up faster than you realize! :)

** for your 3 cups of dry ingredients, you can use a mixture of any of these flours, depending on your diet: For HG lib, use oat flour, gluten flour, soy flour. For after your 2 months of doing the diet perfectly, try out some coconut flour, regular flour(you don’t need much!) and/or whole wheat flour. I personally don’t do well with whey or soy flour, (took me a while to figure those out!) and have tried a mixture of many different flours in our pancakes. For the most part, they work out great and we love them! :)

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FAQ: Does the Guaifenesin Protocol cause insomnia?

FAQ: Does the Guaifenesin Protocol create insomnia?

Easy answer: nope!

On the protocol, you will CLEAR every area you have struggled with in the past and will likely clear some areas you never even struggled with at some point!

When you have fibro and/or HG, many of us struggle with pain, or achiness, and this will worsen as you lay there. As you clear those sore spots will swell a bit. So that could make sleeping more difficult.

Another struggle is with every cell of our bodies are affected by the phosphate deposits. so, even the parts of our bodies that regulate sleep patters and cycles. Do you find you have the most energy at night? Find that you come awake as the day goes on? Wake feeling like you never slept? Yep, your body is all out of sync. Welcome to fibro. You will cycle this. Check out my post on Seasonal Affective Disorder and fibro for more on this.

Our hormones are also affected by fibro. AS we clear, our hormones can go through a bit of a crazy time.

Also, being so sick and doing so little during the day can make you restless so that you don’t FEEL like sleeping at night. Not to mention being on your computer staring at a super bright screen till late into the evening or night!

Depression is also something that can cause sleep issues! If you have fibro, then you’ve been sick for a very long time and you’ve seen so many doctors and done so many tests, it would make the healthiest person go a little crazy! Check out my post on: Encouragement and also check out: Depression.

These are just a few reasons that it might feel like the guaifenesin protocol could be causing insomnia, where in reality, the FIBRO is causing this and the clearing is exacerbating it as we get it OUT of our system and start to get better.

Hope that helps!

Fibro can also cause excessive sleepiness! Check out my post on this: Sleepiness and fibro

Click for link to: FAQ of the Guaifenesin Protocol and Salicylates

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HG Meal Plan #1

These are half strict and half lib. Stick to this plan and you will adjust to the huge change faster than going strict right away. ie- less cravings and huge hunger pains! Also trying to go with easier plans here for those with severe CFS. Feel free to mix and match for your day :) Check out my Recipes Tab at the top of the page for more ideas on Snacks, Mains, Sides, desserts, etc :)

Day 1:

Breakfast Shake at 9:30am (choose from list of yummy options) Will need cream, berries (strawberries for Strict) vanilla, pasteurized eggs/ protein powder. http://christinescozycorner.ca/protein-shake-recipes-hypoglycemic-diet-strict-and-lib/

Lunch at 12: Veggie souffle- use steamed/ frozen broccoli and lots of cheese, eggs and cream. See for recipe: http://christinescozycorner.ca/cheesy-souffle-hypoglycemia-diet-strict/ save some for lunch tomorrow.

Snack at 3pm: slice of cantaloup for strict diet (or other fruit on lib.) with 2 slices of cheese.

Supper at 6pm: Creamy Pork Chops: http://christinescozycorner.ca/pork-chops-with-creamy-rosemary-sauce-hypoglycemia-diet-strict/ with side of riced Cauliflower: http://christinescozycorner.ca/riced-cauliflower-gf-sf-low-carb/ and salad or grilled veggies: http://christinescozycorner.ca/grilled-veggies-hypoglycemia-diet-lib-or-strict/

save some for lunch tomorrow if no souffle leftovers. :)

Snack at 9 or 10pm: leftover shake (make extra and keep in fridge) and/or handful of almonds.

DAY 2:

Breakfast Shake at 9:30am (choose from list of yummy options) Will need cream, berries (strawberries for Strict) vanilla, pasteurized eggs/ protein powder. http://christinescozycorner.ca/protein-shake-recipes-hypoglycemic-diet-strict-and-lib/

Lunch at 12: leftover souffle/pork chop leftovers with salad.

Snack at 3pm: slice of cantaloup for strict diet (or other fruit on lib.) with sweetener and cream. (I use Whipping Cream, unwhipped)

Supper at 6pm: Baked Salmon: http://christinescozycorner.ca/baked-salmon-hypoglycemia-diet-strict-and-lib/

with Steamed carrots (can use leftover cream sauce from porkchops here) and coleslaw: http://christinescozycorner.ca/coleslaw-sf-gf-low-carb/

Snack at 9 or 10pm: Leftover shake/ vanilla custard with 1/2 cup berries: http://christinescozycorner.ca/custard-part3-hg-lib-lc-gf/

DAY 3:

Breakfast Shake at 9:30am (choose from list of yummy options) Will need cream, berries (strawberries for Strict) vanilla, pasteurized eggs/ protein powder. http://christinescozycorner.ca/protein-shake-recipes-hypoglycemic-diet-strict-and-lib/

Lunch at 12: Salad meal with seeds, cheese, boiled eggs, sugar free salad dressing. Click for more ideas: http://christinescozycorner.ca/salad-meal-recipe/

Snack at 3pm: leftover custard from night before with berries.

Supper at 6pm: Baked chicken with drippings (dont make the gravy at this point, wait the 2 months of perfect diet, still tastes good with the drippings. Add some salt and Thyme in there, yum! With Steamed cauliflower, and leftover coleslaw.

Snack at 9 or 10pm: Leftover shake/ almond shortbread: http://christinescozycorner.ca/almond-shortbread-cookies-gf-sf-hg-low-carb/

DAY 4:

Breakfast Shake at 9:30am (choose from list of yummy options) Will need cream, berries (strawberries for Strict) vanilla, pasteurized eggs/ protein powder. http://christinescozycorner.ca/protein-shake-recipes-hypoglycemic-diet-strict-and-lib/

Lunch at 12: Leftover salad from yesterday with leftover chicken instead of eggs.

Snack at 3pm: Leftover almond shortbread with slice of fruit/ berries

Supper at 6pm: Taco casserole: http://christinescozycorner.ca/taco-casserole-hypoglycemia-diet-gf-sf-low-carb/

Snack at 9 or 10pm: Leftover shake, and/or hand full of almonds.

DAY 5:Breakfast Shake at 9:30am (choose from list of yummy options) Will need cream, berries (strawberries for Strict) vanilla, pasteurized eggs/ protein powder. http://christinescozycorner.ca/protein-shake-recipes-hypoglycemic-diet-strict-and-lib/

Lunch at 12: Pizza omelet (stove top) http://christinescozycorner.ca/pizza-omelet-recipe-hypoglycemic-diet-strict-and-lib/

Snack at 3 pm: slice of cantaloup for strict diet (or other fruit on lib.) with 2 slices of cheese.

Supper at 6pm: Homemade BBQ’d burgers: http://christinescozycorner.ca/homemade-burgers-recipe-hypoglycemia-diet-strict/ with grilled veggies and salad

Snack at 9 or 10pm: Leftover shake/ Cream cheese muffins: http://christinescozycorner.ca/cream-cheese-muffins-hypoglycemic-diet-strict-and-lib/

DAY 6:

Breakfast at 9:30am: Protein pancakes: http://christinescozycorner.ca/low-carb-pancakes-gf-sf-hg/ With strawberry sauce: http://christinescozycorner.ca/berry-sauce-gf-sf-low-carb/ and whipped cream: http://christinescozycorner.ca/whipped-cream-hypoglycemia-diet-strict/

Lunch at 12: Leftover pizza omelet/ leftover burgers with salad.

Snack at 3pm: cream cheese muffins with slice of fruit/ berries.

Supper at 6pm: Meatloaf with bacon (YUMO) http://christinescozycorner.ca/sugar-free-meatloaf-hypoglycemia-diet-strict-and-lib/ with fried cabbage and carrot and onion (use prepared and cut coleslaw veggies)

Snack at 9 or 10pm: almond carrot muffins with butter

DAY 7:

Breakfast at 9:30am: left over pancakes/ breakfast shake.

Lunch at 12: Leftover meatloaf/ salad meal.

Snack at 3pm: leftover almond carrot muffins with butter

Supper at 6pm: Cheeseburger soup thick and creamy: http://christinescozycorner.ca/zippy-cheeseburger-soup-hypoglycemic-diet-strict-and-liberal/ With 1 slice of allowable bread with butter.

Snack at 9 or 10pm: leftover snack/ shake/ almonds.

As always, There are many who can not have one thing (dairy/ low oxalate/ other) or other, so feel free to mix and match what ever works for you. I personally always make enough for me and my hubby to eat a supper meal and have leftovers for supper the next day too. If you have a larger family, you will either need to make a new meal every night as I have shown or make more.

Hope this helps!

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Pulled Chicken Curry (HG lib, SF, GF, LC)

Chicken curryIn food processor, chop till very fine and fry in hot frying pan with 3 Tbsp butter for 3 mins ish :)

1 onion

1 Tbsp (approx.) fresh ginger root, sliced and peeled

3 garlic cloves (peeled of course lol)

2 Tbsp Curry powder (approx, to taste)

Sea salt (1 tsp, approx, to taste)

Into slow cooker on medium:

1 can diced tomatoes

2 chicken breasts/thighs/ whatever you have, browned in hot frying pan. (this does not require cooking the whole thing, just sear the two sides till brown. So, with your pan on high the whole time, don’t flip till a deep golden. Mine were frozen when I did this :D

And mine fell apart to kinda like pulled pork. We loved it!

Put all in slow cooker for a few hours, turned out AMAZING!! and easy peasy!! :)

Served with steamed cauliflower/ carrots and salad.

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