NourishDIY
  • Home
  • Natural Healing
  • App
  • Reference Info
  • Recipes
  • Contact
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, reishi mushrooms
  • 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, ginseng, 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 B1: 20-25mg daily
  • Vitamin E: 100-300 IU daily (check with doctor if taking anticoagulant drugs).
  • 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)
  • Golden Milk (V, GF)
  • Pomegranate Dandelion Tea (V, GF)​
  • Super Skin Smoothie (GF)

Meals:
  • Adult Ramen (V, GF)
  • Asian Broccoli & Rice Bowl (V, GF)
  • Black Bean Bowl (GF)
  • Black Bean Soup (V, GF)
  • Broth (Veggie/Chicken/Beef) - (V, GF)
  • Buddha Bowl (V, GF)
  • Chickpea Salad Sandwich (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)
  • Mujaddara (V, GF)
  • Quinoa Oatmeal (V)
  • Salmon with Avocado Salsa (GF)
  • Salmon with Red Pepper Sauce (GF)
  • Sesame Salmon (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)
  • Molasses Beans (GF)
  • Pesto Vegetables (V, GF)
  • Quinoa Salad (V, GF)
  • Roasted Asparagus or Green Beans (V, GF)
  • Sesame Green Beans (V, GF)
  • Steamed Edamame (V, GF)​
  • Three Bean Salad (V, GF)
contact

© COPYRIGHT 2015. ALL RIGHTS RESERVED.
  • Home
  • Natural Healing
  • App
  • Reference Info
  • Recipes
  • Contact