Fibromyalgia
Fibromyalgia is a long-term condition that causes pain all over the body.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
MIND-BODY CONNECTION
RECIPES/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
MEALS
SIDES/SALADS/SNACKS
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).
NATURAL/HERBAL
- Mild daily exercise
- Stress reduction with yoga, tai chi, mediation
- 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
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 & HOMEOPATHIC
- 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.
RECIPES/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
- Golden Milk LC GF VG VT
- Pomegranate Dandelion Tea LC GF VG VT
- Super Skin Smoothie GF VT
MEALS
- Adult Ramen LC GF VG VT
- Asian Broccoli & Rice Bowl LC GF VG VT
- Black Bean Bowl LC GF
- Black Bean Soup LC GF VG VT
- Buddha Bowl GF VG VT
- Chicken Bone Broth LC GF
- Chickpea Salad Sandwich GF VG VT
- Cornmeal & Pecan Crusted Fish LC
- Edamame Rice Bowl LC GF VG VT
- Garlic Soup LC GF VG VT
- Japanese Onion Soup LC GF VG VT
- MahiMahi with Cucumber-Dill Sauce LC GF
- Mujaddara LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Quinoa Oatmeal LC GF VG VT
- Salmon with Avocado Salsa LC GF
- Salmon with Red Pepper Sauce LC GF
- Sesame Salmon LC GF KT
- Vegan Black Bean Bowl LC GF VG VT
- Vegan Mac & Cheese LC VG VT
- Vegetable Broth LC GF VG VT
- White Bean Soup LC GF VG VT
- White Chili LC GF VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Butternut Squash Risotto GF VG VT
- Caraway Brussels Sprouts LC GF VG VT KT
- Cauliflower with Red Pepper Sauce LC GF VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Double Mashed Potatoes LC GF VG VT
- Farro VG VT
- Glazed Carrots LC GF VG VT
- Homemade Salsa LC GF VG VT
- Mashed Sweet Potatoes LC GF VG VT
- Molasses Beans LC GF
- Mushrooms & Beans LC GF VG VT
- Mushroom Risotto GF VG VT
- Pesto Vegetables LC GF VG VT KT
- Pilau Rice LC GF VG VT
- Quinoa Salad LC GF VG VT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Butternut Squash LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Cauliflower LC GF VG VT
- Roasted Chipotle Sweet Potatoes LC GF VG VT
- Roasted Green Beans LC GF VG VT
- Roasted Onions LC GF VG VT
- Roasted Potatoes LC GF VG VT
- Roasted Sweet Potatoes LC GF VG VT
- Sesame Green Beans LC GF KT VG VT
- Steamed Edamame LC GF VG VT
- Three Bean Salad LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT