Fibromyalgia

Fibromyalgia is a long-term condition that causes pain all over the body.
 
FOODS TO EAT MORE OF

• Fruits: apples, avocado, berries, grapes, pomegranates
• Vegetables: artichokes, beets, broccoli, cabbage, cauliflower, celery, fennel, green beans, onions, squash, sweet potatoes, watercress, leafy greens, root vegetables
• Garlic, ginger, nutmeg, turmeric, reishi mushrooms
• Barley grass, fish (especially mackerel, halibut, salmon, sardines & tuna), beans, nuts, seeds (especially flax, pumpkin, sunflower), eggs, poultry
• Soy products, whole grains (especially brown rice), yogurt, olive oil

 
FOODS TO AVOID OR MINIMIZE

• Excessive sugar & salt, refined flour
• Artificial additives, alcohol, caffeine
• Red meat, shellfish, pickled foods and dairy (except yogurt)
• Can be related to food intolerance - try an ELIMINATION DIET. (Most common food sensitivities for those with fibromyalgia are gluten, tomatoes, white potatoes, peppers and eggplant).

 
ESSENTIAL OILS 

• Birch, spruce, thyme, helichrysum, lavender, myrrh, patchouli, rosemary (massage, bottom of feet, liver area).

 
HERBAL

• Alfalfa, astragalus, ashwagandha, black cohosh, buchu, ​burdock root & seeds, calendula, dandelion leaf & root, echinacea, ginseng, evening primrose oil, garlic, ginger,  gotu kola, kudzu, ​licorice, milk thistle, nutmeg, parsley, passionflower, slippery elm bark powder, St. John's wort, stinging nettle, turmeric, valerian, yellow dock

 
NATURAL

• Mild daily exercise
• Stress reduction with yoga, tai chi, mediation 

YOGA / MEDITATION THERAPY

• ​​​Restorative Yoga for Aching Joints - Yoga for Arthritis (16 minutes - Yoga with Kassandra)
• YOGA for MUSCLE PAIN & FATIGUE & FIBROMYALGIA (10 minutes - YogaYin)
• GENTLE YOGA FOR FIBROMYALGIA (30 minutes - Sleepy Santosha)

 
SUPPLEMENTS

• 5-HTP: 100 mg 3 times daily (if drowsiness occurs, reduce to 50 mg 3 times daily)
• Coenzyme Q10: 100 mg 2-3 times daily (take with food)
• DHEA: 50-100 mg daily
• Grape Seed Extract: 100 mg twice daily (should contain 92-95% proanthocyanidins)
• Magnesium: 300-500 mg daily
• Magnesium/ Malic Acid: 150 mg magnesium and 600 mg malic acid twice daily
• Melatonin: 3 mg before bedtime (helpful if sleep disorders accompany pain)
• St. John's Wort: 300 mg 3 times daily (should contain .3% hypericin)
• Vitamin B1: 20-25mg daily
• Vitamin C: 1,000 mg 3 times daily (reduce if it causes diarrhea)
• Vitamin E: 100-300 IU daily (check with doctor if taking anticoagulant drugs)

 
MIND-BODY CONNECTION​​

• Can represent acting outwardly in ways that are different from how you really feel internally.  If you are feeling deep guilt or self-loathing, your body can turn on itself.  Work on improving unconditional self-love.​​
  

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian

BEVERAGES

Apple-Orange Smoothie (GF VG VT)

Super Skin Smoothie (GF VT)

Golden Milk (LC GF VG VT)

Pomegranate Dandelion Tea (LC GF VG VT)

MAINS

Adult Ramen (LC GF VG VT)

Black Bean Soup (LC GF VG VT)

Chickpea Salad Sandwich (GF VG VT)

Garlic Soup (LC GF VG VT)

Mujaddara (LC GF VG VT)

Salmon with Avocado Salsa (LC GF)

Vegan Black Bean Bowl (LC GF VG VT)

White Bean Soup (LC GF VG VT)

Asian Broccoli & Rice Bowl (LC GF VG VT)

Buddha Bowl (GF VG VT)

Cornmeal & Pecan Crusted Fish (LC)

Japanese Onion Soup (LC GF VG VT)

Mung Beans and Rice (LC GF VG VT)

Salmon with Red Pepper Sauce (LC GF)

Vegan Mac & Cheese (LC VG VT)

White Chili (LC GF VT)

Black Bean Bowl (LC GF)

Chicken Bone Broth (LC GF)

Edamame Rice Bowl (LC GF VG VT)

MahiMahi with Cucumber-Dill Sauce (LC GF)

Quinoa Oatmeal (LC GF VG VT)

Sesame Salmon (LC GF KT)

Vegetable Broth (LC GF VG VT)

SIDES

Asian Cabbage Salad (LC GF VG VT)

Butternut Squash Risotto (GF VG VT)

Dill Vinaigrette Greens (LC GF VG VT KT)

Glazed Carrots (LC GF VG VT)

Mexican Chopped Salad (LC GF VG VT)

Mushroom Risotto (GF VG VT)

Quinoa Salad (LC GF VG VT)

Roasted Butternut Squash (LC GF VG VT)

Roasted Chipotle Sweet Potatoes (LC GF VG VT)

Roasted Potatoes (LC GF VG VT)

Steamed Edamame (LC GF VG VT)

Zattar Quinoa Salad (LC GF VG VT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Double Mashed Potatoes (LC GF VG VT)

Homemade Salsa (LC GF VG VT)

Molasses Beans (LC GF)

Pesto Vegetables (LC GF VG VT KT)

Roasted Broccoli (LC GF VG VT)

Roasted Carrots (LC GF VG VT)

Roasted Green Beans (LC GF VG VT)

Roasted Sweet Potatoes (LC GF VG VT)

​Three Bean Salad (LC GF VG VT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Cauliflower with Red Pepper Sauce (LC GF VT)

Farro (VG VT)

Mashed Sweet Potatoes (LC GF VG VT)

Mushrooms & Beans (LC GF VG VT)

Pilau Rice (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT)

Roasted Cauliflower (LC GF VG VT)

Roasted Onions (LC GF VG VT)

Sesame Green Beans (LC GF KT VG VT)

Warm Red Cabbage Salad (LC GF VG VT)