Fibromyalgia

Foods to Eat More Of: 

• Fruits: apples
• Vegetables: artichokes, beets, broccoli, cabbage, cauliflower, celery, fennel, green beans, onions, squash, sweet potatoes, watercress
• Garlic, nutmeg, turmeric
• Barley grass, fish (especially mackerel, salmon, sardines & tuna), beans, seeds (especially flax, pumpkin, sunflower)
• Soy products, whole grains (especially brown rice), yogurt

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:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.

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

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.

• Mild daily exercise
• Stress reduction with yoga, tai chi, mediation 
• Alfalfa, astragalus, black cohosh, buchu, ​burdock root & seeds, calendula, dandelion leaf & root, echinacea, evening primrose oil, garlic, gotu kola, ​licorice, milk thistle, nutmeg, parsley, passionflower, slippery elm bark powder, St. John's wort, stinging nettle, turmeric

Yoga 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:

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

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: 
*Note: 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.  Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:

• Apple-Orange Smoothie (GF)
• Super Skin Smoothie (GF)

Meals:

• Adult Ramen (V, GF)
• Black Bean Bowl (GF)
• Black Bean Soup (V, GF)
• Broth (Veggie/Chicken/Beef) - (V, GF)
• Buddha Bowl (V, GF)
• Cornmeal & Pecan Crusted Fish
• Edamame Rice Bowl (V)
• Garlic Soup (V, GF)
• Healthy Mac & Cheese (V)
• Japanese Onion Soup (V, GF)
• MahiMahi with Cucumber-Dill Sauce (GF)
• Quinoa Oatmeal (V)
• Salmon with Avocado Salsa (GF)
• Salmon with Red Pepper Sauce (GF)
• Slow Cooked White Chili (V, GF)
• White Bean Soup (GF)

Sides & Salads:

• Asian Cabbage Salad (V, GF)
• Avocado Cilantro Lime Rice (V, GF)
• Brown Rice Pilaf with Saffron and Ginger (V, GF)
• Butternut Squash Risotto (V, GF)
• Caraway Brussels Sprouts (V, GF)
• Cauliflower with Red Pepper Sauce (GF)
• Double Mashed Potatoes (GF)
• Homemade Salsa (V, GF)
• Mashed Sweet Potatoes (V, GF)
  
• Pesto Vegetables (V, GF)
• Quinoa Salad (V, GF)
• Roasted Asparagus or Green Beans (V, GF)
• Sesame Green Beans (V, GF)
• Three Bean Salad (V, GF)