When dealing with chronic pain issues, it is sometimes
difficult to prepare meals, but here is a healthy breakfast or snack solution
if you have a blender.
Ingredients:
Use fresh and/or frozen fruits and vegetables on hand. Keep
in mind that for some an anti-inflammatory choice is a smart selection,
particularly if you are subject to irritable bladder, GERD or other digestion
problems, immune deficiencies or conditions that create inflammation.
Keep it balanced:
Protein powder (or if you are gluten intolerant, use the
protein substitute of your choice.
Special considerations:
Apples are considered to be a low acidic fruit in their raw
form. They are abundant in pectin, a natural substance that soothes the stomach
and absorbs acid, so they are actually creating an alkaline environment when
digested. They are a great source of
vitamin C, and have phosphorous, iron, antioxidants and flavanoids, and they
are high in fiber.
“An apple a day keeps the doctor away.”
Because apples are high in fiber, they are also a good
choice for those of us who take medications that cause constipation or
experience alternating constipative/diarrhea irritable bowel syndrome.
Tip! The peeling of an apple is important too, but it is also a great source of accumulated pesticides. Therefore, wash your apple (or other fruits and vegetables with edible peelings) by sprinkling on some baking soda, wet your hands and massage the apple, then rinse thoroughly.
Want to know more about flavanoids? They are discussed in “Summer Devotions” and
nutrition tracking is discussed in the “Fall Devotions” of Broken Body, Wounded
Spirit: Balancing the See-Saw of Chronic Pain. Many tracking tools are included
in Integrative Therapies for Fibromyalgia, Chronic Fatigue Syndrome, and
Myofascial Pain: the Mind-Body Connection. You can read more “About the Books”
at http://TheseThree.com
Did you know?
Did you know that you can freeze a whole banana and use it
later? Yes, it is true, and you can cut off what you need and easily remove the
peeling. Not only do they add flavor, a banana also adds fiber, protein,
vitamin B6, vitamin C, potassium, manganese, magnesium, folate, riboflavin,
niacin, vitamin A, and iron. There is a reason they are considered as a baby’s
first food.
Green leafy vegetables, such as spinach, broccoli, kale, red
(my personal favorite) and green romaine lettuce, are packed with fiber and are
a great source of vitamins and minerals.
The more colorful the better, because bright colors mean
they are loaded with antioxidants, which fight cellular oxidative stress apparent
in both fibromyalgia and CFS/ME.
Carrots are known as the eye health veggie. Raw carrots are
loaded with fiber and a great source of thiamin, niacin, vitamin B6, Folate,
manganese, vitamin A, vitamin C, vitamin K and potassium.
Tip! Cleaning vegetables with a weak vinegar solution will help fight any lingering bacteria.
If you have left over colorful bell peppers, zucchini, cucumbers,
etc., throw those in too. Any colorful fruit or vegetable that your body
tolerates is a good choice.
*If you are sticking to a low acid forming diet, check to
see if ingredients are “acid forming” foods. They can be acidic, but that does
not mean they create an acidic environment in your body. This topic is outside the source of this
particular blog.
I have found by using fresh and frozen fruits and vegetables
it makes the smoothie like drinking a nutritious shake. Add water, milk, almond
milk, soy milk, whichever you prefer, for the consistency you like and enjoy
vitamins the old fashion way with a modern twist!
~ • ~ • ~ • ~ • ~ • ~
All
answers and blogs are based on the author's opinions and writing and are not
meant to replace medical advice.
Celeste
Cooper is a retired RN, educator, fibromyalgia patient, and lead author of the
Broken Body Wounded Spirit: Balancing the See Saw of Chronic Pain devotional series
(coauthor, Jeff Miller PhD), and Integrative Therapies for Fibromyalgia,
Chronic Fatigue Syndrome and Myofascial Pain: The Mind-Body Connection
(coauthor, Jeff Miller PhD) She is a fibromyalgia expert for Dr. Oz, et al., at
Sharecare.com, here, and she advocates for all chronic
pain patients as a participant in the Pain Action Alliance to Implement a
National Strategy, here.
You can read more educational information and about her books on her website, http://TheseThree.com
2 comments:
I make fruit smoothies for my wife and I all the time for her and I to take to work. It helps us get good vitamins and minerals thru natural absorption and adds as an energy boost because of fibromyalgia for the two of us. I also add spices and herbs to them, such as ginger, cinnamon and tumeric and honey. Fruits have many good health aiding nutrients and not we don't have time to eat a lot of fruit during the day, but a smoothie can make up for this in one simple drink. You can use your imagination and still make healthy drinks daily. I use bananas as my staple ingredient and then work around them.
GREAT advice John. Thank you so much for sharing.
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