I
have many online friends in groups for weight loss surgery.
I read
about the difficulties they have. Some people need the control that is
forced by the results of the surgery. When it is life or death that the
weight needs to come off, it is a great tool.
My point is that the
surgery is a tool and not a magic wand.
I was looking for a magic wand.
I was too lazy to follow the outlines of any diet program. I wanted it easy. I still do.
Mmmmm, I would love a bagel. Or two.
That
is my problem! I do not eat till I am sick or till I can't move. I do
not eat ice cream from morning to night. I do enjoy my food and I love
eating in restaurants.
I don't want to get sick every time I eat. Two
ounces of food three times a day? Why have surgery? (This is not for
discussion since I do realize that there are very good reasons for the
weight loss surgery.)
It just isn't for me.
I have learned to do the things I need to CHANGE MY LIFE.
I have different eating habits now. For one, I eat constantly, now, while I ate in bursts before.
My
body was ready for starvation.
Yes, everything I ate was saved. My body
never knew if I would refuel it in 2 hours or 10. It saved and it
hoarded every morsel I shared. My jeans just continued to grow.
Three meals a day? Before, I waited all day for a large evening dinner. Now I eat 5 or more meals every day.
I
plan my food. Some days I place a bunch of foods on the dining room
table and just work away at them all day. I plan my food every day. Some
times that plan is in my head but it always exists.
I plan my food when I go to the supermarket. I go often. I buy MY foods.
I
do not eat salads in general but I do eat vegetables. I enjoy my
vegetables microwaved a short time and then I nibble at them with low
fat/low cal dressing. My rare salads are covered in tuna with all its
protein goodness. I use low fat Catalina dressing.
When I am in the
supermarket, I shop fast and get just what I need. Usually. Other times,
I window shop. I wander the aisles and read labels. I think of new
things to eat that are safe.
I take my vitamins.
I never thought
much of vitamins before but I now have a wide variety that help me. I
learned from my WLS friends that there were many supplements they needed
to take. Biotin, B-12, D, C, potassium, magnesium.... I will explain
what and why in the future.
The most important is protein.
I do not
want to comb my hair one morning and find it falling out in clumps. Can
you imagine how I felt for my friend when I read that?! The doctor told
her that she wasn't getting enough protein.
Simple solution. Consume
more protein.
How do you consume enough protein with a stomach that
holds 2 ounce meals and rejects a lot of them? Not easily. The general
idea is to drink protein shakes.
I read a lot about protein shakes.
Everyone has a recipe and a favorite brand protein powder. Basically,
nobody likes them. I will share mine with you.
My diet is easy, lazy,
healthy and works.
As of this date, I have lost over 65 pounds in 6
months easily.
I have not been hungry.
My posts will focus on different areas of the things I have found work for me. I hope they help you too.
Let's review the things we started in the past posts.
Use Index cards or a small notebook- write down everything you eat.
Track your liquids. Focus on increasing water amounts.
Weigh yourself. Measure yourself. Then hide scale, tape measure.
Have you taken some photos for your records?
Increase your protein intake.
Don't worry about the carbs for now. Just don't have them early.
Start your day with protein.
One day at a time.
Don't worry about the big picture.
We will get there.
We have begun.
Monkeys, squirrels, eggplants, anything goes... Anything and everything! My health notes collecting blog . (This is where I write & store anything about health and weight loss) *~♥~*
If you are following the diet section please read in date order starting from Jan 01, 2012.
Sunday, March 30, 2014
Sunday, March 30 2014 - Today is my 3rd day
Thursday I came home from my doctor with the news that I need weight loss surgery. My weight is too high and out of control. It is time to take control away from me.
I need NSAIDS. I have Auto Immune Diseases. If I have the surgery, I cannot take any NSAIDS. At all. This is why I have to lose it on my own. I go back to the doctor for tests all month but I see him again in a month.
My goal is simple. Show myself I can lose weight in the month ahead and then keep on going. It has nothing to do with the bins of really nice clothes in my attic that will fit when it gets warm and that are perfect for the season coming. That is just a bonus. Not a bad one!
I need NSAIDS. I have Auto Immune Diseases. If I have the surgery, I cannot take any NSAIDS. At all. This is why I have to lose it on my own. I go back to the doctor for tests all month but I see him again in a month.
My goal is simple. Show myself I can lose weight in the month ahead and then keep on going. It has nothing to do with the bins of really nice clothes in my attic that will fit when it gets warm and that are perfect for the season coming. That is just a bonus. Not a bad one!
reposted from Tuesday, January 17, 2012 to help us reread it
One Day at a Time.
Remember that.
This is your life and you need to take control of it.
I haven't said it before but I don't care how you do this- in other words if you like Weight Watchers or Jenny or Herbalife, that is ok. Get started any way you choose.
I want you to keep going. That is what we are doing here.
Life changes.
It is important to journal your foods (index cards) so that you are aware of when and what you eat. I like fitclick .com food tracker.
We have eating problems. Food goes in and it isn't doing the right job. We need to fix that.
It is important to drink water. This is the truth and not just something weightloss centers think up so they can fill your poor, empty, tummy with something other that pizza.
Keep track of your liquids and waters on those index card food journals.
One meal a day is starvation.
You have tried that diet, haven't you? It didn't work or you wouldn't be reading this now. Fasts are fine for a day.
Actually, mini fasts are fine for a day. They can be used to kick start your weightloss when you have hit a plateau. A fast means focusing on no food for a day and finishing with a particular meal. Maybe a cabbage soup. This will cause you to lose water weight but not real weight.
Food needs to be stretched out over the day. You can try 6 mini meals a day and adjust it to what works for you.
You never want to be hungry. Hungry sabotages your plans. Protein will keep away the hungries. Eating before you feel hungry also keeps you winning.
Learn what hungry feels like. When you think you are "dieing of hunger", drink some water and wait 30 minutes.
I have told you before that I do not want you to give up anything. Yet, I want you to abandon the wrong choices.
Let's start our day with a protein drink such as Slimfast (my lazy choice). I use this one because it has protein and vitamins along with a taste I can tolerate. The price is also reasonable. Have a banana or other fruit, also.
An hour or two later, I have my coffee and a protein bar such as the ones made by Atkins or Zone. I choose a high protein low calorie one.
Lunch is next. How about tuna? Or hard boiled eggs? Or the two combined and blended with Hellman's Low Fat Mayo (the one with the green cap)? Add chopped onions and other veggie stuff as you prefer. This is not a time for a sandwich. Use your fork. I have invented many ways of eating this such as rolling spoonfuls in a lettuce leaf for mini wraps or using cucumber slices like crackers.
Another meal in a few hours. Greek yogurt. Any flavor, any amount. Have some fruit like strawberries or blueberries.
Dinner. You know the things we have been taught to eat - but just make sure it is high on the protein and low on the fats, calories, carbs. My favorite is a piece of salmon (on a plate in the microwave covered for 3+/- minutes, season as you prefer), along with a ton of veggies.
I cook my veggies in the microwave till they are just not hard anymore. Mushrooms, broccoli, carrots, zucchini, green beans....I am lazy. I buy precut vegetables! I keep trying new ones. I google what I buy or see and figure out how to use my microwave or crockpot to invent a low cal lazy food.
Late nights can be hard. I pop popcorn in my microwave and sprinkle butter buds (seasonings aisle in supermarket) or garlic salt or spicy stuff on plain popcorn.
My freezer is filled with 25-50 calorie ice pops. I am really bad at the just one plan so I like the low cal ones so I can have 3!
Read labels. I found individually wrapped string cheese was a controlled quantity of protein.
I like my cheeses. I have low fat swiss cheese that I only buy a small amount (quarter pound) and I have cheese and tomatoes.
I found flatbread by reading labels. I spread peanut butter on it. I read the labels and found the Healthy Choice brand was not as healthy as my favorite brand!
Have you been keeping track of my calories? My proteins?
Anytime I am hungry I always have my protein powder drink available. Simple mixture using vanilla flavored whey protein powder (Designer Whey) and any sugar free drink such as Crystal Light.
Plan out your food for tomorrow. Keep track of your numbers and make sure you won't be hungry.
You CAN do this. Let's.
Remember that.
This is your life and you need to take control of it.
I haven't said it before but I don't care how you do this- in other words if you like Weight Watchers or Jenny or Herbalife, that is ok. Get started any way you choose.
I want you to keep going. That is what we are doing here.
Life changes.
It is important to journal your foods (index cards) so that you are aware of when and what you eat. I like fitclick .com food tracker.
We have eating problems. Food goes in and it isn't doing the right job. We need to fix that.
It is important to drink water. This is the truth and not just something weightloss centers think up so they can fill your poor, empty, tummy with something other that pizza.
Keep track of your liquids and waters on those index card food journals.
One meal a day is starvation.
You have tried that diet, haven't you? It didn't work or you wouldn't be reading this now. Fasts are fine for a day.
Actually, mini fasts are fine for a day. They can be used to kick start your weightloss when you have hit a plateau. A fast means focusing on no food for a day and finishing with a particular meal. Maybe a cabbage soup. This will cause you to lose water weight but not real weight.
Food needs to be stretched out over the day. You can try 6 mini meals a day and adjust it to what works for you.
You never want to be hungry. Hungry sabotages your plans. Protein will keep away the hungries. Eating before you feel hungry also keeps you winning.
Learn what hungry feels like. When you think you are "dieing of hunger", drink some water and wait 30 minutes.
I have told you before that I do not want you to give up anything. Yet, I want you to abandon the wrong choices.
Let's start our day with a protein drink such as Slimfast (my lazy choice). I use this one because it has protein and vitamins along with a taste I can tolerate. The price is also reasonable. Have a banana or other fruit, also.
An hour or two later, I have my coffee and a protein bar such as the ones made by Atkins or Zone. I choose a high protein low calorie one.
Lunch is next. How about tuna? Or hard boiled eggs? Or the two combined and blended with Hellman's Low Fat Mayo (the one with the green cap)? Add chopped onions and other veggie stuff as you prefer. This is not a time for a sandwich. Use your fork. I have invented many ways of eating this such as rolling spoonfuls in a lettuce leaf for mini wraps or using cucumber slices like crackers.
Another meal in a few hours. Greek yogurt. Any flavor, any amount. Have some fruit like strawberries or blueberries.
Dinner. You know the things we have been taught to eat - but just make sure it is high on the protein and low on the fats, calories, carbs. My favorite is a piece of salmon (on a plate in the microwave covered for 3+/- minutes, season as you prefer), along with a ton of veggies.
I cook my veggies in the microwave till they are just not hard anymore. Mushrooms, broccoli, carrots, zucchini, green beans....I am lazy. I buy precut vegetables! I keep trying new ones. I google what I buy or see and figure out how to use my microwave or crockpot to invent a low cal lazy food.
Late nights can be hard. I pop popcorn in my microwave and sprinkle butter buds (seasonings aisle in supermarket) or garlic salt or spicy stuff on plain popcorn.
My freezer is filled with 25-50 calorie ice pops. I am really bad at the just one plan so I like the low cal ones so I can have 3!
Read labels. I found individually wrapped string cheese was a controlled quantity of protein.
I like my cheeses. I have low fat swiss cheese that I only buy a small amount (quarter pound) and I have cheese and tomatoes.
I found flatbread by reading labels. I spread peanut butter on it. I read the labels and found the Healthy Choice brand was not as healthy as my favorite brand!
Have you been keeping track of my calories? My proteins?
Anytime I am hungry I always have my protein powder drink available. Simple mixture using vanilla flavored whey protein powder (Designer Whey) and any sugar free drink such as Crystal Light.
Plan out your food for tomorrow. Keep track of your numbers and make sure you won't be hungry.
You CAN do this. Let's.
Saturday, March 29, 2014
Saturday, March 29, 2014, A New Start
Thursday, I drank a protein bottle when I came home from the doctor.
Instead of lunch. Spent the rest of the day crying and upset over the way life is and the weight loss that I now get to re-lose. I have to lose it. Doctor read me the riot act basically. I was told weight loss surgery (no wimpy lap band, either) if I do not lose it on my own. This blog is the proof that I could do it before and now it will be my proof that I can do it again.
I have to succeed since weight loss surgery means no NSAIDS and that means the return of severe and constant pain.
Yesterday, went well.
High protein Slimfast in the morning.
Coffee and Zone protein bar. (My coffee is decaf, now)
Protein bottle.
One slice of Carrot bread
My daughter's crock pot chicken for dinner (included potatoes and carrots)
there was some peanut butter late night but it was just some and not an entire jar.
This morning started with a protein bottle.
Now I am drinking my coffee with a protein bar. This one is a new one for me. NuGo Stronger is the name, I think. 25g protein but 320 calories.
I think I will stick to Zone bars or Quest bars.
I am going to continue to repost the things I wrote in the past so that we read them together.
Instead of lunch. Spent the rest of the day crying and upset over the way life is and the weight loss that I now get to re-lose. I have to lose it. Doctor read me the riot act basically. I was told weight loss surgery (no wimpy lap band, either) if I do not lose it on my own. This blog is the proof that I could do it before and now it will be my proof that I can do it again.
I have to succeed since weight loss surgery means no NSAIDS and that means the return of severe and constant pain.
Yesterday, went well.
High protein Slimfast in the morning.
Coffee and Zone protein bar. (My coffee is decaf, now)
Protein bottle.
One slice of Carrot bread
My daughter's crock pot chicken for dinner (included potatoes and carrots)
there was some peanut butter late night but it was just some and not an entire jar.
This morning started with a protein bottle.
Now I am drinking my coffee with a protein bar. This one is a new one for me. NuGo Stronger is the name, I think. 25g protein but 320 calories.
I think I will stick to Zone bars or Quest bars.
I am going to continue to repost the things I wrote in the past so that we read them together.
Friday, March 28, 2014
I don't do well with moderation!
I
have been trying to add things to your eating habits.
It is so hard to give up the things we like or enjoy-even if they are killing us.
We need to learn positive control and instigation.
Mmm, chocolate bars with hot, morning coffee....see how easy that was to put into your head?
Now think of a great big Chef's salad with all the good, healthy things added in that you like. Lettuce, spinach, onions, carrots, tomatoes, corn, egg slices, beans, berries, chicken, tuna, shrimp,....
If you can replace the first picture with the second one, you will have no problem losing all the weight you choose. However, if you are like me, then it didn't work.
To begin with, I now have a protein bar with my coffee. I still prefer the ones without the chocolate coating. It is just easier for me to not have any. I don't do well with moderation!
It is best to not allow that first picture to take up space in your mind at all. I have found that I shop with a buffet plan on my mind. I chose many foods that I can enjoy. They are all ready to use or even to eat when I bring them home. Zucchini is a very easy food to cook and I enjoy it. If I buy them whole, lazy me might just leave them till they are watery and rotten in my fridge. I pay a lot more for presliced vegetables-but I cook and eat them all. I save money because there is less rotten food. I don't like giving my food more time and attention then it already gets from me. You need to find what works for you.
Getting back to the evil pictures in my mind, I plan a meal based on those easy foods I have in the fridge. On my way home, I might be thinking about a slice of salmon filet from my freezer with just a splash of soy sauce on it (5 minutes in microwave if frozen) along with some vegetable that also gets quickly cooked in the microwave. No thinking about pizza being easier and faster.
I don't let myself feel hungry and that way, I don't let hunger win.
I have mentioned Protein shakes several times now. They are an essential part of our non-diet. Protein keeps us from feeling hungry.
There are many different whey protein shake recipes that you can try.
Basically, take a scoop of any brand whey protein powder along with other ingredients and mix in your blender. You can add fruit, milk, ice, anything.
My favorite protein shake is simple. I use an empty water bottle for the scoop of vanilla whey protein powder. I add about 2 inches of warm (never hot) water, close and shake. This dissolves everything. I then add strawberry Crystal Light and ice water and shake. Quick, easy, disposable!
If you page back to through the history of this blog, there is a post or more of shakes.
It is so hard to give up the things we like or enjoy-even if they are killing us.
We need to learn positive control and instigation.
Mmm, chocolate bars with hot, morning coffee....see how easy that was to put into your head?
Now think of a great big Chef's salad with all the good, healthy things added in that you like. Lettuce, spinach, onions, carrots, tomatoes, corn, egg slices, beans, berries, chicken, tuna, shrimp,....
If you can replace the first picture with the second one, you will have no problem losing all the weight you choose. However, if you are like me, then it didn't work.
To begin with, I now have a protein bar with my coffee. I still prefer the ones without the chocolate coating. It is just easier for me to not have any. I don't do well with moderation!
It is best to not allow that first picture to take up space in your mind at all. I have found that I shop with a buffet plan on my mind. I chose many foods that I can enjoy. They are all ready to use or even to eat when I bring them home. Zucchini is a very easy food to cook and I enjoy it. If I buy them whole, lazy me might just leave them till they are watery and rotten in my fridge. I pay a lot more for presliced vegetables-but I cook and eat them all. I save money because there is less rotten food. I don't like giving my food more time and attention then it already gets from me. You need to find what works for you.
Getting back to the evil pictures in my mind, I plan a meal based on those easy foods I have in the fridge. On my way home, I might be thinking about a slice of salmon filet from my freezer with just a splash of soy sauce on it (5 minutes in microwave if frozen) along with some vegetable that also gets quickly cooked in the microwave. No thinking about pizza being easier and faster.
I don't let myself feel hungry and that way, I don't let hunger win.
I have mentioned Protein shakes several times now. They are an essential part of our non-diet. Protein keeps us from feeling hungry.
There are many different whey protein shake recipes that you can try.
Basically, take a scoop of any brand whey protein powder along with other ingredients and mix in your blender. You can add fruit, milk, ice, anything.
My favorite protein shake is simple. I use an empty water bottle for the scoop of vanilla whey protein powder. I add about 2 inches of warm (never hot) water, close and shake. This dissolves everything. I then add strawberry Crystal Light and ice water and shake. Quick, easy, disposable!
If you page back to through the history of this blog, there is a post or more of shakes.
I will be healthy and strong.
CHOICE
The thing or person chosen; that which is approved and selected in preference to others; selection.
The best part; that which is preferable.
Every day You make choices.
Today choose to eat right and to choose your foods.
Choice eliminates the need for willpower.
Do you want me to tell you what to eat every day, every hour?
It didn't work for me. I saw those menus and measurements and I could not follow them.
I needed to learn to make healthy choices.
This is all about my life changes and you can make them your life changes, too.
You have heard the saying, "Eat to live, not to eat".
We are here to reduce the importance of food in our lives.
When we suffer through someone else's menus for a week, they might cause us to lose weight but when we stop following those menus, it all comes back.
My weight will come off slowly and steadily.
I will be healthy and strong.
You can choose to be also!!
#proteindiet #Greekyogurt #diet #lowcalorie #weightloss
The thing or person chosen; that which is approved and selected in preference to others; selection.
The best part; that which is preferable.
Every day You make choices.
Today choose to eat right and to choose your foods.
Choice eliminates the need for willpower.
Do you want me to tell you what to eat every day, every hour?
It didn't work for me. I saw those menus and measurements and I could not follow them.
I needed to learn to make healthy choices.
This is all about my life changes and you can make them your life changes, too.
You have heard the saying, "Eat to live, not to eat".
We are here to reduce the importance of food in our lives.
When we suffer through someone else's menus for a week, they might cause us to lose weight but when we stop following those menus, it all comes back.
My weight will come off slowly and steadily.
I will be healthy and strong.
You can choose to be also!!
#proteindiet #Greekyogurt #diet #lowcalorie #weightloss
Winter shopping cart
My Winter Shopping Cart:
Chobani (or any) Strawberry Greek Yogurt- any size
Bananas
Damascus Flax Roll-Ups
Skippy Reduced Fat Creamy Peanut Butter (better than the healthy brand)
Poland Spring or Nestle 160z water bottles (cases) for no reason other than how they fit in my hands
Tuna-any cheap, water packed type. I prefer Bumble Bee Light packed in a pouch
Kraft Fat free Catalina Dressing
Hellmann's Low Fat Mayonnaise Dressing 15 cals/Tbsp
Popping corn (air popped in microwave in a paper lunch bag)
spray oil/butter buds
Slimfast bottles
Designer Whey Protein Powder
Edy's Fruit Bars 25 cals each in my freezer
Ready cooked rotisserie chicken (I debone it and repack it when I get home)
Zone Protein Bars
Eggs to hard boil
Green tea and others
Salmon
Shrimp
Presliced fresh vegetables
Small amounts of cheese such as string cheese or any other low fat cheeses
(Winter shopping cart because I am a little stricter when the fresh fruit is better)
Please think about your shopping cart. What shouldn't be in there and what do you need to add?
I found out that when I eliminated Big Macs, Whoppers and other items like those, I was able to afford to make large pieces of salmon or handfuls of shrimp at home!
reposting
You want to lose weight?
Have you spent your life on diets like I have?
Have you tried Weight Watchers, Jenny Craig, Over Eaters anonymous, The Grapefruit Diet, The Banana Diet, The Cabbage Soup diet, The South Beach Diet, The Atkins Diet,...?
Me too.
I have tried so many different diets and failed at them all. I learned something from all of them and weight did come off. My problem was the weight always came back.
I decided that I am a failure and I will always be fat, unhealthy without nice clothes.
I was ready for the weight loss surgery.
My magic had been offered finally.
I was nearing 350 pounds and all I had to do was let these wonderful doctors open me up and rearrange my insides. The plan was to recreate me so that I would no longer be able to eat nonstop and gain more weight. I would finally be thin!!!!
Tomorrow I will continue to tell you more of my history.
Now we will start your journey also.
I want you to get index cards or a small notebook. Anything to make this easy for you to do.
On the first index card, write down everything you have eaten so far today. On another card write everything you ate yesterday. Go back as many days as you can completely remember.
Nobody will be grading you on these and nobody will read them. You never need to look at them again if you choose not to.
From now on everything you eat gets written down.
It does not matter what you eat yet.
Just be honest with yourself.
You matter.
Have you spent your life on diets like I have?
Have you tried Weight Watchers, Jenny Craig, Over Eaters anonymous, The Grapefruit Diet, The Banana Diet, The Cabbage Soup diet, The South Beach Diet, The Atkins Diet,...?
Me too.
I have tried so many different diets and failed at them all. I learned something from all of them and weight did come off. My problem was the weight always came back.
I decided that I am a failure and I will always be fat, unhealthy without nice clothes.
I was ready for the weight loss surgery.
My magic had been offered finally.
I was nearing 350 pounds and all I had to do was let these wonderful doctors open me up and rearrange my insides. The plan was to recreate me so that I would no longer be able to eat nonstop and gain more weight. I would finally be thin!!!!
Tomorrow I will continue to tell you more of my history.
Now we will start your journey also.
I want you to get index cards or a small notebook. Anything to make this easy for you to do.
On the first index card, write down everything you have eaten so far today. On another card write everything you ate yesterday. Go back as many days as you can completely remember.
Nobody will be grading you on these and nobody will read them. You never need to look at them again if you choose not to.
From now on everything you eat gets written down.
It does not matter what you eat yet.
Just be honest with yourself.
You matter.
Thursday, March 27, 2014
repost so I restart
Three days ago, I was given a tomato.
It was very little colored, more pink than tomato colored.
I placed it in the plant room with the struggling pepper plants. Tomato was rotated every 12 hours, until today.
I have just finished slicing into a very red and delicious tomato.
Well worth waiting for and it brought with it reminders of the healthy, good tasting foods not too far off.
Three years ago, this tomato would have rotted in the drawer in my fridge. I would never have enjoyed it since I wouldn't have looked for something fresh to eat.
The closest I came to a tomato was half a pizza.
Yes, pizza is yummy and healthy.
No, pizza is not one of the food groups and you cannot eat it daily.
I gave up bagels.
I did not give up pizza. I have relocated pizza. It is a no more than once a month treat. When I eat it, I enjoy it.
Any food I eat, I enjoy now. If I feel guilty eating something, then I evaluate why. I stop eating and return to the labels. I read the nutritional values. I determine the food's location: in the good column or the NO! column?
I have developed my anything goes rule. One free bite. Of anything (but a bagel). One bite. After that one free bite, I have to pay. Not with money! Calories are costly. They go in the Bank of Hips and it is very hard to undo that damage.
Are you having trouble joining me?
Is it hard for you to get started?
Don't know where to start?
Add don't subtract.
Don't suffer.
You need to eat not starve.
How to add?
I keep saying add protein.
How?
Take 7 empty, disposable 16 oz. water bottles. (You drank all the water yesterday and set them out to dry)
Line them up with a funnel in the first one.
Add a scoop of whey protein powder to each bottle. (I prefer vanilla flavored).
Now add flavor.
My bottles get Crystal Light. I like the strawberry/banana. Each bottle gets half of a packet before storing.
Cap 6 of the bottles.
The 7th bottle is for now.
Add 2 inches of warm, not hot, water. Cap it and shake vigorously to completely dissolve powder. That means I have dissolved this already and just need to add cold water.
Do you like Creamsicles? Add orange juice or other low cal orange drink.
I know somebody that uses cranberry juice since she needs to drink it.
Experiment- you have a week's worth of protein drink to try. Every day, early in your day, drink your protein. Make sure you remember to eat 4 hours later.
Next week you add a second set of 7 bottles.
If you have your protein early for breakfast, try a Greek yogurt for lunch. Fruit goes great with yogurt.
We can do this - We will do this!
Have a great and healthy day!
It was very little colored, more pink than tomato colored.
I placed it in the plant room with the struggling pepper plants. Tomato was rotated every 12 hours, until today.
I have just finished slicing into a very red and delicious tomato.
Well worth waiting for and it brought with it reminders of the healthy, good tasting foods not too far off.
Three years ago, this tomato would have rotted in the drawer in my fridge. I would never have enjoyed it since I wouldn't have looked for something fresh to eat.
The closest I came to a tomato was half a pizza.
Yes, pizza is yummy and healthy.
No, pizza is not one of the food groups and you cannot eat it daily.
I gave up bagels.
I did not give up pizza. I have relocated pizza. It is a no more than once a month treat. When I eat it, I enjoy it.
Any food I eat, I enjoy now. If I feel guilty eating something, then I evaluate why. I stop eating and return to the labels. I read the nutritional values. I determine the food's location: in the good column or the NO! column?
I have developed my anything goes rule. One free bite. Of anything (but a bagel). One bite. After that one free bite, I have to pay. Not with money! Calories are costly. They go in the Bank of Hips and it is very hard to undo that damage.
Are you having trouble joining me?
Is it hard for you to get started?
Don't know where to start?
Add don't subtract.
Don't suffer.
You need to eat not starve.
How to add?
I keep saying add protein.
How?
Take 7 empty, disposable 16 oz. water bottles. (You drank all the water yesterday and set them out to dry)
Line them up with a funnel in the first one.
Add a scoop of whey protein powder to each bottle. (I prefer vanilla flavored).
Now add flavor.
My bottles get Crystal Light. I like the strawberry/banana. Each bottle gets half of a packet before storing.
Cap 6 of the bottles.
The 7th bottle is for now.
Add 2 inches of warm, not hot, water. Cap it and shake vigorously to completely dissolve powder. That means I have dissolved this already and just need to add cold water.
Do you like Creamsicles? Add orange juice or other low cal orange drink.
I know somebody that uses cranberry juice since she needs to drink it.
Experiment- you have a week's worth of protein drink to try. Every day, early in your day, drink your protein. Make sure you remember to eat 4 hours later.
Next week you add a second set of 7 bottles.
If you have your protein early for breakfast, try a Greek yogurt for lunch. Fruit goes great with yogurt.
We can do this - We will do this!
Have a great and healthy day!
Repost because I need to restart
Are you ready to commit to a life change to lose your weight and keep it off?
Sunday, February 16, 2014
Protein is absolutely vital to your body's function. In fact, protein is a component in just about every major body system. Your blood, bones, muscles, organs, immune system and nerves all contain proteins.
During the course of everyday living, these tissues break down and must be replaced and repaired. To do this, your body needs a steady supply of high quality protein every single day.
And, unlike fat and carbohydrates, your body does not store protein for future use.
So if not supplied to the body on a daily basis, your body will literally steal protein from existing muscle tissue in order to get the protein it needs to function. And this spells disaster for your body and your metabolism.
You end up with less lean muscle and a slower metabolism. This is why, if you are trying to lose weight, you actually need to dramatically INCREASE your protein intake, not decrease it.
And besides helping to build lean body mass, and reduce body fat, there are 3 more amazing benefits to taking a high quality protein supplement.
'Where does protein powder come from?'
First of all, the type of protein that works best for weight loss and all the other benefits I've mentioned, is called "Whey Protein". Although there are other protein sources, nothing compares to whey in terms of science and completeness... especially if you are interested in shedding fat around your stomach, neck and thighs.
In recent research published in The American Journal of Nutrition, whey protein was shown to increase your metabolism more than casein or soy protein — which has other problems, especially if you are female. And other vegetable proteins have incomplete amino acid profiles... and can be especially low in the amino acid leucine — which is responsible for maintaining lean muscle.
In fact, in this study, whey protein increased what researchers call "thermogenesis" — or calorie burning — even FIVE HOURS after people consumed it.
So, where does whey protein come from?
Whey protein is naturally found in milk. It is produced during the process of making cheese. Enzymes are added to milk, causing it to separate into 2 parts: cheese curds and whey protein.
In addition to fat loss, appetite suppression, increased metabolism and reducing the negative effects of eating too much sugar — here are the 3 other benefits of taking a high quality protein supplement that I mentioned.
First, studies have shown that UN-DENATURED whey protein helps boost your immune system by providing a highly bio-available form of protein called immunoglobulins. These special proteins are only available in cold processed whey concentrates... not the super-heated dead-on-arrival protein isolates you buy in the store.
The second benefit of taking a high quality protein supplement is that studies show it may improve mood and help with memory loss. A study done in 2012 suggested that the peptides and alpha-lactalbumin found in whey, may help protect against age related cognitive decline. And I don't know anybody who wouldn't want that!
The third benefit of taking a high quality protein supplement is that it may help slow signs of aging. Whey protein is rich in glutathione — your body's most powerful antioxidant. And studies show that increasing the body's production of glutathione may inhibit the progression of the aging process.
In addition to high quality protein for rapid weight loss — there are four more ingredients that will keep you on the fast track to achieving your weight loss goals.
The first ingredient is called inulin, and it's a prebiotic soluble fiber that helps feed good bacteria. Inulin slows down the absorption of sugar in your digestive track, thus helping to regulate blood sugar levels. And keeping your blood sugar in check is key to rapid weight loss.
What I really like about inulin is its naturally sweet taste and its ability to help you feel full longer.
Second, we included a full-spectrum enzyme blend that contains lactase and proteases. This blend aids in the digestion of the small amount of lactose present in our whey, thus making it a possible option for people who are lactose intolerant.
These enzymes also help break down and assimilate the whey protein more efficiently... allowing you to experience the full benefits of the formula.
The third additional ingredient is a powerful B-Vitamin Complex with Folate — for maximum energy levels. And we all know that one of the biggest reasons people abandon their diets is the dreaded energy crash — causing you to feel tired and lethargic.
So we've added proper amounts of all the B-vitamins — a complex that assists your body in metabolizing fat and protein to help you derive maximum energy from the foods you eat.
The fourth supplement group included is Creatine and Phosphatidylcholine. Long-term creatine use has been shown to increase both strength and endurance, while phospatidylcholine has been shown to have positive effects on brain health. So, to complete it, we added both creatine and phospatidylcholine to help you experience more strength, endurance and mental clarity throughout the day.
-------------------------------------
This information is important so I did take it from here but I removed the brand name since I don't feel that part was important-
http://ww w.realdoseweightloss. com/k/real-meal/how-to-find-the-best-protein-powder
During the course of everyday living, these tissues break down and must be replaced and repaired. To do this, your body needs a steady supply of high quality protein every single day.
And, unlike fat and carbohydrates, your body does not store protein for future use.
So if not supplied to the body on a daily basis, your body will literally steal protein from existing muscle tissue in order to get the protein it needs to function. And this spells disaster for your body and your metabolism.
You end up with less lean muscle and a slower metabolism. This is why, if you are trying to lose weight, you actually need to dramatically INCREASE your protein intake, not decrease it.
And besides helping to build lean body mass, and reduce body fat, there are 3 more amazing benefits to taking a high quality protein supplement.
'Where does protein powder come from?'
First of all, the type of protein that works best for weight loss and all the other benefits I've mentioned, is called "Whey Protein". Although there are other protein sources, nothing compares to whey in terms of science and completeness... especially if you are interested in shedding fat around your stomach, neck and thighs.
In recent research published in The American Journal of Nutrition, whey protein was shown to increase your metabolism more than casein or soy protein — which has other problems, especially if you are female. And other vegetable proteins have incomplete amino acid profiles... and can be especially low in the amino acid leucine — which is responsible for maintaining lean muscle.
In fact, in this study, whey protein increased what researchers call "thermogenesis" — or calorie burning — even FIVE HOURS after people consumed it.
So, where does whey protein come from?
Whey protein is naturally found in milk. It is produced during the process of making cheese. Enzymes are added to milk, causing it to separate into 2 parts: cheese curds and whey protein.
In addition to fat loss, appetite suppression, increased metabolism and reducing the negative effects of eating too much sugar — here are the 3 other benefits of taking a high quality protein supplement that I mentioned.
First, studies have shown that UN-DENATURED whey protein helps boost your immune system by providing a highly bio-available form of protein called immunoglobulins. These special proteins are only available in cold processed whey concentrates... not the super-heated dead-on-arrival protein isolates you buy in the store.
The second benefit of taking a high quality protein supplement is that studies show it may improve mood and help with memory loss. A study done in 2012 suggested that the peptides and alpha-lactalbumin found in whey, may help protect against age related cognitive decline. And I don't know anybody who wouldn't want that!
The third benefit of taking a high quality protein supplement is that it may help slow signs of aging. Whey protein is rich in glutathione — your body's most powerful antioxidant. And studies show that increasing the body's production of glutathione may inhibit the progression of the aging process.
In addition to high quality protein for rapid weight loss — there are four more ingredients that will keep you on the fast track to achieving your weight loss goals.
The first ingredient is called inulin, and it's a prebiotic soluble fiber that helps feed good bacteria. Inulin slows down the absorption of sugar in your digestive track, thus helping to regulate blood sugar levels. And keeping your blood sugar in check is key to rapid weight loss.
What I really like about inulin is its naturally sweet taste and its ability to help you feel full longer.
Second, we included a full-spectrum enzyme blend that contains lactase and proteases. This blend aids in the digestion of the small amount of lactose present in our whey, thus making it a possible option for people who are lactose intolerant.
These enzymes also help break down and assimilate the whey protein more efficiently... allowing you to experience the full benefits of the formula.
The third additional ingredient is a powerful B-Vitamin Complex with Folate — for maximum energy levels. And we all know that one of the biggest reasons people abandon their diets is the dreaded energy crash — causing you to feel tired and lethargic.
So we've added proper amounts of all the B-vitamins — a complex that assists your body in metabolizing fat and protein to help you derive maximum energy from the foods you eat.
The fourth supplement group included is Creatine and Phosphatidylcholine. Long-term creatine use has been shown to increase both strength and endurance, while phospatidylcholine has been shown to have positive effects on brain health. So, to complete it, we added both creatine and phospatidylcholine to help you experience more strength, endurance and mental clarity throughout the day.
-------------------------------------
This information is important so I did take it from here but I removed the brand name since I don't feel that part was important-
http://ww w.realdoseweightloss. com/k/real-meal/how-to-find-the-best-protein-powder
Sunday, October 13, 2013
Cinnamon, Turmeric, and Ginger
Recent
studies have shown that Cinnamon is a remarkable natural treatment for
arthritis pain. Simply add half a teaspoon of cinnamon powder to one
tablespoon of honey every morning before breakfast. Repeat this daily
for one month. Results should be noticeable within the first week. (I take 2 of the 1000mg capsules)
Turmeric, a common spice in Indian cuisine, has been used to reduce
inflammation for hundreds of years in Ayurvedic medicine. Not
surprisingly, by taking 500mg to 1000mg Turmeric capsules three times
per day, many individuals have reported significant relief from
osteoarthritis pain. (daily total 1500-3000mg)
Similar to Turmeric, the common kitchen
spice Ginger has been found to be an effective natural
anti-inflammatory. Therefore, a great remedy for Arthritis is to peel
and slice 1/2 inch of fresh ginger and take it with each meal. (500mg
capsule)
Flax
Seed Oil's main content, Omega-3 fats, help our body produce
Prostaglandins Series 1 and 3, which are anti-inflammatory hormone-like
molecules. These molecules help reduce the inflammation associated with
Rheumatoid Arthritis and Osteoarthritis.
Flax Seed Oil can also be
used instead of the raw seeds. Take 1 teaspoon of Flax Seed Oil 3 times
daily. The oil can be added to food as well. Continue this remedy for at
least one month to help the primary forms of arthritis.
Saturday, July 6, 2013
Nightshade Foods and their effects
Nightshade vegetables are among the foods that some people feel
can trigger arthritis flares. Others feel their arthritis symptoms
improve when nightshade vegetables are avoided. What are nightshade
vegetables? According to The George Mateljan Foundation, food members of
the nightshade family include:
potatoes (not sweet potatoes)
tomatoes
eggplant
sweet and hot peppers (including paprika, cayenne pepper and Tabasco sauce)
ground cherries
tomatillos and tamarillos
garden huckleberry and naranjillas
pepinos and pimentos
Should people with arthritis avoid nightshade vegetables? According to the University of Washington website, "No foods have been definitively shown to cause or exacerbate arthritis in most individuals. A variety of diets and hand-me-down information exists about certain foods and arthritis, in particular the night shade plants, but none of it has been proven." The effect of foods on arthritis symptoms vary greatly from person to person. It is an individual decision whether or not to avoid nightshade vegetables.
http://arthritis.about.com/b/2006/09/25/nightshade-vegetables-should-people-with-arthritis-avoid-nightshade-foods.htm
http://arthritis.about.com/od/diet/a/Are-Nightshades-Bad-For-Arthritis.htm
http://www.livestrong.com/article/478157-nightshade-diet-arthritis/
How To Do A No Nightshades Diet
In a no nightshades diet, you avoid vegetables and spices of the nightshade family in order to end chronic joint, muscle, and nerve pain. With a trial diet, you can find out if you can eliminate or reduce your chronic pain, even arthritis.
It's thought that the nightshade family alkaloids – nicotine and its close relatives atropine, capsaicin, solanine, and tomatine – bioaccuumulate in the tissues and disrupt some people's metabolism. (See Nightshade Vegetables for additional information.)
Dr. Sherry Rogers, MD, advises a three-month trial of the no nightshades diet for anyone who is in chronic pain, from any apparent cause—whether arthritis or pain at the site of an old injury. In her practice, she found that the majority of chronic pain patients become completely out of pain or improved.
The diet was developed by Norman Childers, a Rutgers horticulturalist who researched the sometimes-fatal arthritis-like illness in cattle that graze on nightshade plants. He then made the connection to arthritis and pain in people.
What To Avoid
In a sensitive person, it's possible for a single french fry, one bite of hot pepper, or dash of seasoning to trigger joint pain or other pain.
The only way for the no nightshades diet to be diagnostic—for you to find out definitely if nightshades are causing you pain—is to not ingest the smallest bit of nightshades during the trial diet. The most difficult part of this is that nightshade starch and spices are hidden in processed foods.
See the full List of Nightshade Vegetables and Nightshade Family for a list of what fruits and vegetables to avoid.
Tobacco: It's likely that many people are in pain because they smoke. Don't smoke. If you have a debilitating pain condition, avoid second-hand smoke.
Nightshade Vegetables (and a few unusual fruits): Potatoes, tomatoes, eggplants, green peppers, and chile peppers are served as vegetables. Potatoes are often eaten as french fries, potato chips, and potato salad; tomatoes as ketchup; chile peppers in hot sauces and barbecue sauces.
Hot peppers are used as flavorings in many foods and restaurant meals; peppers are the pimento in stuffed olives.
Nightshade fruits include goji berries and the more unusual cape gooseberry, pepino, and tomarillo fruits.
Nightshade Spices include cayenne and paprika. Hot pepper spices are ingredients in chili powder and in curry. You'll find these spices in typical ethnic cuisines, including Mexican, Spanish, Caribbean, African, Indian, and East Asian.
Processed Food and Prepared Food: Read the ingredients list on the label for any named nightshades or for the generic terms that typically include nightshades. Paprika and chile pepper are frequently used to add "zing" to processed foods, but are listed on the label only as "spices" or "flavors."
Nightshade spices or starch can be listed under any of these terms:
"Flavors"
"Natural flavors"
"Natural flavorings"
"Spices"
"Potato starch"
Any "food starch"
Any "vegetable starch"
Any "vegetable protein"
And can be used in any of the following:
Breads, baked goods, crackers, breading, stuffing
Sausage, cold cuts, seafood, mock seafood
Gravy, sauces, meat sauce, fish sauce, condiments, salad dressings
Baked beans, nuts, seasonings
Cola drinks
Potato starch is a common filler in prescription and nonprescription medications and nutritional supplements.
Unfortunately, the diet requires not only avoiding french fries and tomatoes, but most processed food. However, it sometimes takes only a few days of avoidance to have significant pain relief.
How Long To Do The Diet
Dr. Rogers recommends three months on the diet. It may take that long to get pain relief, as it did in her personal experience. Probably most people will respond within two weeks.
In my own experience, I had some positive effect in about three days. I had maximum pain relief in two weeks. In my case, this was about a 25% reduction in overall pain. This was the difference between not being able to type at all and being able to occasionally type: a significant difference. However, I ultimately went on to a rare food elimination diet.
I've chosen to continue the no nightshades diet based on my experience with experiments. After several years, I'm able to have occasional small amounts of nightshade family foods, about once a month, with no ill effects.
If the diet relieves serious pain, it is typically enjoyable to continue! Of course you are always free to experiment. It is not necessarily a lifetime sentence.
Substitution Tips-
Substitute Spices-
There are many strong flavorings beyond the nightshades:
Garlic
Turmeric
Ginger
Chives
Onion
A no-nightshade Mexican flavor combination: Garlic, cumin, and basil
You can make your own chili powder or curry by mixing the spices yourself and leaving out the nightshade spices.
Substitutes For Potatoes
Sweet potatoes - baked whole or as fries
Fried plantains - substitute for French fries
Turnips
Jerusalem artichokes
Substitutes for Tomatoes and Bell Peppers
Summer squash
Zucchini
http://www.getting-started-with-healthy-eating.com/no-nightshades-diet.html
potatoes (not sweet potatoes)
tomatoes
eggplant
sweet and hot peppers (including paprika, cayenne pepper and Tabasco sauce)
ground cherries
tomatillos and tamarillos
garden huckleberry and naranjillas
pepinos and pimentos
Should people with arthritis avoid nightshade vegetables? According to the University of Washington website, "No foods have been definitively shown to cause or exacerbate arthritis in most individuals. A variety of diets and hand-me-down information exists about certain foods and arthritis, in particular the night shade plants, but none of it has been proven." The effect of foods on arthritis symptoms vary greatly from person to person. It is an individual decision whether or not to avoid nightshade vegetables.
http://arthritis.about.com/b/2006/09/25/nightshade-vegetables-should-people-with-arthritis-avoid-nightshade-foods.htm
http://arthritis.about.com/od/diet/a/Are-Nightshades-Bad-For-Arthritis.htm
http://www.livestrong.com/article/478157-nightshade-diet-arthritis/
How To Do A No Nightshades Diet
In a no nightshades diet, you avoid vegetables and spices of the nightshade family in order to end chronic joint, muscle, and nerve pain. With a trial diet, you can find out if you can eliminate or reduce your chronic pain, even arthritis.
It's thought that the nightshade family alkaloids – nicotine and its close relatives atropine, capsaicin, solanine, and tomatine – bioaccuumulate in the tissues and disrupt some people's metabolism. (See Nightshade Vegetables for additional information.)
Dr. Sherry Rogers, MD, advises a three-month trial of the no nightshades diet for anyone who is in chronic pain, from any apparent cause—whether arthritis or pain at the site of an old injury. In her practice, she found that the majority of chronic pain patients become completely out of pain or improved.
The diet was developed by Norman Childers, a Rutgers horticulturalist who researched the sometimes-fatal arthritis-like illness in cattle that graze on nightshade plants. He then made the connection to arthritis and pain in people.
What To Avoid
In a sensitive person, it's possible for a single french fry, one bite of hot pepper, or dash of seasoning to trigger joint pain or other pain.
The only way for the no nightshades diet to be diagnostic—for you to find out definitely if nightshades are causing you pain—is to not ingest the smallest bit of nightshades during the trial diet. The most difficult part of this is that nightshade starch and spices are hidden in processed foods.
See the full List of Nightshade Vegetables and Nightshade Family for a list of what fruits and vegetables to avoid.
Tobacco: It's likely that many people are in pain because they smoke. Don't smoke. If you have a debilitating pain condition, avoid second-hand smoke.
Nightshade Vegetables (and a few unusual fruits): Potatoes, tomatoes, eggplants, green peppers, and chile peppers are served as vegetables. Potatoes are often eaten as french fries, potato chips, and potato salad; tomatoes as ketchup; chile peppers in hot sauces and barbecue sauces.
Hot peppers are used as flavorings in many foods and restaurant meals; peppers are the pimento in stuffed olives.
Nightshade fruits include goji berries and the more unusual cape gooseberry, pepino, and tomarillo fruits.
Nightshade Spices include cayenne and paprika. Hot pepper spices are ingredients in chili powder and in curry. You'll find these spices in typical ethnic cuisines, including Mexican, Spanish, Caribbean, African, Indian, and East Asian.
Processed Food and Prepared Food: Read the ingredients list on the label for any named nightshades or for the generic terms that typically include nightshades. Paprika and chile pepper are frequently used to add "zing" to processed foods, but are listed on the label only as "spices" or "flavors."
Nightshade spices or starch can be listed under any of these terms:
"Flavors"
"Natural flavors"
"Natural flavorings"
"Spices"
"Potato starch"
Any "food starch"
Any "vegetable starch"
Any "vegetable protein"
And can be used in any of the following:
Breads, baked goods, crackers, breading, stuffing
Sausage, cold cuts, seafood, mock seafood
Gravy, sauces, meat sauce, fish sauce, condiments, salad dressings
Baked beans, nuts, seasonings
Cola drinks
Potato starch is a common filler in prescription and nonprescription medications and nutritional supplements.
Unfortunately, the diet requires not only avoiding french fries and tomatoes, but most processed food. However, it sometimes takes only a few days of avoidance to have significant pain relief.
How Long To Do The Diet
Dr. Rogers recommends three months on the diet. It may take that long to get pain relief, as it did in her personal experience. Probably most people will respond within two weeks.
In my own experience, I had some positive effect in about three days. I had maximum pain relief in two weeks. In my case, this was about a 25% reduction in overall pain. This was the difference between not being able to type at all and being able to occasionally type: a significant difference. However, I ultimately went on to a rare food elimination diet.
I've chosen to continue the no nightshades diet based on my experience with experiments. After several years, I'm able to have occasional small amounts of nightshade family foods, about once a month, with no ill effects.
If the diet relieves serious pain, it is typically enjoyable to continue! Of course you are always free to experiment. It is not necessarily a lifetime sentence.
Substitution Tips-
Substitute Spices-
There are many strong flavorings beyond the nightshades:
Garlic
Turmeric
Ginger
Chives
Onion
A no-nightshade Mexican flavor combination: Garlic, cumin, and basil
You can make your own chili powder or curry by mixing the spices yourself and leaving out the nightshade spices.
Substitutes For Potatoes
Sweet potatoes - baked whole or as fries
Fried plantains - substitute for French fries
Turnips
Jerusalem artichokes
Substitutes for Tomatoes and Bell Peppers
Summer squash
Zucchini
http://www.getting-started-with-healthy-eating.com/no-nightshades-diet.html
Lupus - misc info and suggestions
Managing Lupus Flares:
For many of us, the thought of an ache or pain flaring up – think of the stiff knee your grandfather gets when there’s a storm approaching – is a small annoyance. For lupuspatients, a flare can be much more serious and is a reminder that the disease is still with them, no matter how long in the past it has remained quiet.
What causes a flare?:
Lupus patients often suffer unpredictable bouts of the disease – a flare – followed by periods of remission. What causes a flare is almost as unpredictable as when the flare will occur, but there are some common catalysts, including sunlight – especially those lupus patients who arephotosensitive – and an illness that does not go away. But stress, certain medications, and even pregnancy can trigger flares in lupus patients.
Those who have not been diagnosed, this continued reoccurrence of symptoms might be the first clue that lupus is the cause. For patients already diagnosed with lupus, flares may occur less.
What are some signs that a flare is imminent?:
Prior to the onset of a flare, lupus patients may notice a number of indicative signs:
- Out of proportion and persistent fatigue
- Persistent weakness
- Aching all over
- Slight to high fever
- Persistent loss of appetite
- Involuntary weight loss
- Increasing hair loss
- Nose bleeds
- Unexplained skin rash
- Painful, stiff or swollen joints
- Chest pain which increases with breathing
- Shortness of breath
- Persistent unusual headache
- Nausea or vomiting
- Abdominal pain
- Puffy eyelids
- Blood in the urine
Treatment plans for lupus help quell the onset of symptoms and flares. Those plans may include:
- Physical and emotional rest
- Aggressive treatment of infections
- Exercise
- Good nutrition; and,
- Avoidance of direct sunlight and other sources of ultraviolet light
A note about medications:
Often, one of the more unexpected flare triggers is medications. What seems to be of help, could actually be of harm. So it is always recommended to check with your doctor before taking a new medication – and before stopping any medication, both over-the-counter and prescribed. And make sure you tell any nurse or doctor you’re unfamiliar with that you have lupus, so they are aware when prescribing medications.
Also, be wary of skin and scalp preparations. Check that you do not have a sensitivity to the item by first trying it on your forearm or back of your ear. If redness, rash, itching or pain develops, do not use the product.
Check in with your physician prior to receiving any immunization. Routine immunizations, like those for the flu and pneumonia, are an important part of maintaining your health, but you should make sure your doctor approves before getting the shots.
Sources:
“Signs and Symptoms That May Signal if a Lupus Flare is Beginning. Lupus Foundation of America Newsletter. January 1992. 26 June 2007
Lupus: A Patient Care Guide for Nurses and Other Health Professionals May 2001, Revised September 2006. National Institute of Arthritis and Musculoskeletal and Skin Diseases/National Institutes of Health. 26 June 2007
Lupus flares are a sign that your disease activity is increasing. Most patients who have dealt with lupus for some time can tell when a flare is coming on. Sometimes, it’s a surprise.
Although regular doctor visits and medication are effective ways to prevent flares, there are some other things you can do that may also help.
And while, unfortunately, there is little evidence indicating behavioral modifications can affect the rate of lupus flares, it always pays to do what you can to stay healthy and hope for the best.
1. Rest, rest, rest!
If you know a flare is coming on take steps to slow down and give your body a chance to fight the flare. Overworking your body might exacerbate the condition.
2. Reduce Stress Levels
Attempt as much as possible to avoid stress and stressful situations (I know, easier said than done, but it does make a difference on your body). Consider techniques like meditation andmassage to help slow things down and ease stress levels. If you cannot avoid stress, try to develop a support system to deal with it.
3. Exercise Regularly
We don’t need to tell you how important exercise is to overall health. But we will tell you to check with your doctor to see what’s most appropriate for your individual situation. Refer to Techniques No. 1 and 2 for reasons why you want to work with your healthcare team on the exercise technique that’s best for you.
4. Follow Doctor’s Orders
Keep lines of communication open with your doctor so that you catch any potential illness or complication in its earliest stages. And other than your lupus meds (over the counter, herbal and prescription), don’t start anything new without talking to your doctor, first. Any new medication can affect your disease’s activity levels. And don’t suddenly stop taking your lupus medication either –- it can trigger a flare. And tell your doctor about any injuries, infections, or sickness you have right away. These can open the door to a flare.
5. Keep Covered!
This one is a sure way to stave off a flare. Avoid sun exposure and ultraviolet light, including fluorescent and halogen bulbs. Nearly half of people with lupus are sensitive to this kind of light and –- you guessed it -– it can trigger a flare.
Source: Lupus: A Patient Care Guide for Nurses and Other Health Professionals Third Edition, Revised. September 2006.
Preventing Flares
No one can say for certain that there’s any way to prevent a lupus flare, but the Lupus Foundation of America does provide a number of “healthy habits” that can help patients reduce the potential for triggering a flare.
We’ve taken those habits and gone one step further, by providing some suggestions on how to get into those habits and stay in those habits – thus possibly increasing your chances of staving off a flare.
Take Your Medication as Prescribed:
How can you remember to follow your prescription? The National Heart, Lung and Blood Institute offers these suggestions:
- Take your drugs at the same time every day, linking it with something else you do regularly, like brushing your teeth.
- Write it down – and then use different colors to get your attention.
- Keep a chart or calendar. Use colored pens to track more than one type of medication.
- Use a pillbox.
- Use e-mail reminders to alert you to take your medication.
- Remember to refill your prescription. Make a note on your calendar to order and pick up the next refill one week before your medicine runs out.
There’s a simple reason for doing this, and that is to keep lines of communication open and to catch any potential illness or complication in its earliest stages. That said, if you’re feeling well, what should you communicate to your doctor or healthcare provider? And how?
Here are some to dos that will help you make the most of your time with your doctor:
- Make a list of questions, symptoms and concerns
- Have a friend or family member come with you to help you remember or to act as yourpatient advocate.
- Use the time to find out who in your healthcare provider's office can assist you, and the best times to call.
- Review your treatment plan and ask how the plan will help you improve your health. Find out what might happen if you don't follow the treatment plan.
- Review your progress on your treatment plan.
- If there are aspects of your treatment plan that seem to not work, share your concerns with your doctor.
Sulfonomides are used to treat infections such as bronchitis and urinary tract infections. Some common sulfonomides are Acetazolamide, Celecoxib, and Xipamide.
Limit Your Exposure to Sunlight:
This is called photosensitivity, and About Lupus includes an article on what it is and ways to avoid sunlight. Basically, it is suspected that UV light causes skin cells to express particular proteins on their surface, attracting anitbodies. The antibodies in turn attract white blood cells, which attack skin cells, which leads to inflammation. Apoptosis, or cell death, normally occurs at this point, but it is amplified in lupus patients, which increases inflammation.
Some basic tips:
- Avoid the midday sun
- Wear the correct clothing
- Use sunscreens
- Turn off other sources of UV light
- Take your medicine as directed
- Know what you’re taking
- Watch your make-up (try to buy brands that are also UV protectors, and that are hypoallergenic).
Since lupus is an automimmune disease, the risk of getting infections is greater for lupus patients. Here are some simple tips on how to reduce your risk of getting an infection:
- Take care of yourself. Eat a balanced diet, exercise regularly and get plenty of rest.
- Work and play safe. Consider your risk for infection based on where you work (hospital? clinic? daycare? vet?).
- Pets provide many benefits to owners. To avoid infection from your pet, make sure your pet is up to date on all its shots and vaccinations to prevent disease. And always wash your hands after petting your pet, especially before you eat.
- Avoid eating raw or undercooked eggs
- Wash fruits and vegetables carefully before you eat them.
- Wash your hands, cutting boards, counters and knives with soap and water.
This one is self-explanatory. And if you needed any more encouragement, consider that smoking is responsible for 87% of lung cancers in the United States. If you need help quitting, please read Quit Smoking 101 at About Lung Cancer.
(borrowed from "lupus and Me")
Coconut Oil
Whether you want to ease your muscle aches, loosen up stiff joints or relieve the pain of arthritis, coconut oil can bring you the relief you seek.
Coconut oil is not like other fats. It offers relief to your muscles and joints because it contains a special group of fats known as medium-chain fatty acids. By nature, these fatty acids possess important healing properties.
Internally and externally coconut oil acts as:
- An anti-inflammatory
- A pain reliever
- Muscle & joint lubricant and relaxant
Anti-InflammatoryCoconut oil for arthritis is considered one of the best natural remedies for inflamed muscles and joints. Arthritis can be very painful and debilitating. Even doing simple tasks or getting around normally can be a challenge.
This is why we recommend coconut oil. It effectively reduces inflammation and is very soothing to inflamed tissues and joints. It also strengthens bones.
Pain Reliever
Years ago, I suffered greatly from the pain and fatigue of fibromyalgia. Back then, I wish I had known more about fibromyalgia and coconut oil.Although my pain was not centered in the joints, the pain was constant and incapacitating.I am here to tell you that no matter where your pain is located, coconut oil for arthritis or fibromyalgia can lessen your discomfort. The oil works best when you warm it first and then apply it directly to the painful muscle(s) or joint(s).
Doing this:
- Increases blood supply to the area.
- Reduces pain and swelling.
- Is very soothing and healing.
Gentle Lubricant
Using coconut oil for arthritis to lubricate muscles and joints works extremely well. This is especially true after a bath or shower.As a gentle lubricant coconut oil benefits you because:
- It promotes circulation in joints.
- It reduces stiffness and increases joint flexibility.
Over time, they find it can even disappear!
Some people find that applying a heating pad to the area after massaging the oil on the muscle or joint helps even more. This is because the oil becomes more viscous and the heat accelerates and deepens penetration.
Try to combine coconut oil with one or more of the following ingredients:
- Unsulphured Blackstrap Molasses
- Bragg's Apple Cider Vinegar
- Turmeric
Dosage-
Coconut Oil Alone:
Coconut oil for arthritis as a natural remedy requires different dosages depending on whether you want to prevent or treat the condition.
Naturally, the dosage will be higher if you want to treat as opposed to prevent.
So, when you begin treatment for arthritis pain, a common guideline is:
“for every 50 pounds of body weight, take 1 teaspoon of oil.”We advise staying at this daily amount until your body gets used to the oil. Then, you can increase your daily intake by another teaspoon.
Eventually, you want to work up to 1 tablespoon per day. (Maybe more depending on severity of symptoms).
For prevention, a good place to begin is 1 teaspoon per day.
Externally, we have seen good results if you massage the oil onto the affected joint(s) 2-3 times per day.
Coconut Oil With Molasses, Apple Cider Vinegar or Turmeric:
The ratio is 1:1 coconut oil to molasses or apple cider vinegar.
For example, if you take 1 tablespoon of coconut oil, then take 1 tablespoon of molasses or apple cider vinegar at the same time.
If you take turmeric with coconut oil it depends on whether you take capsules or powder.
Capsules= 8 per day, 2x/day (that is 4 capsules @ 400mg, 2x/day).
Powder= 1 teaspoon per day.
*Both are taken right along with coconut oil.
*Keep in mind that if you choose to take turmeric capsules, you will go thru many more per day than if you purchase turmeric powder.
Coconut oil for arthritis as a natural remedy requires different dosages depending on whether you want to prevent or treat the condition.
Naturally, the dosage will be higher if you want to treat as opposed to prevent.
So, when you begin treatment for arthritis pain, a common guideline is:
“for every 50 pounds of body weight, take 1 teaspoon of oil.”We advise staying at this daily amount until your body gets used to the oil. Then, you can increase your daily intake by another teaspoon.
Eventually, you want to work up to 1 tablespoon per day. (Maybe more depending on severity of symptoms).
For prevention, a good place to begin is 1 teaspoon per day.
Externally, we have seen good results if you massage the oil onto the affected joint(s) 2-3 times per day.
Coconut Oil With Molasses, Apple Cider Vinegar or Turmeric:
The ratio is 1:1 coconut oil to molasses or apple cider vinegar.
For example, if you take 1 tablespoon of coconut oil, then take 1 tablespoon of molasses or apple cider vinegar at the same time.
If you take turmeric with coconut oil it depends on whether you take capsules or powder.
Capsules= 8 per day, 2x/day (that is 4 capsules @ 400mg, 2x/day).
Powder= 1 teaspoon per day.
*Both are taken right along with coconut oil.
*Keep in mind that if you choose to take turmeric capsules, you will go thru many more per day than if you purchase turmeric powder.
Health Benefits Of Coconut Oil
Coconut oil plays a significant role in the prevention of disease as well as helping the body to fight it. Here are a few examples of its healing capabilities:- Kills viruses that cause mononucleosis, influenza, hepatitis C, measles, herpes, AIDS and other illnesses.
- Kills bacteria that cause pneumonia, ear ache, throat infections, dental cavities, food poisoning, urinary tract infections, meningitis, gonorrhea etc.
- Protects brain and nerve cell degeneration from lipid peroxidation of unsaturated oils.
- Relieves stress on pancreas and enzyme systems of the body.
- Helps protect against osteoporosis.
- Relieves symptoms associated with Crohn’s disease, ulcerative colitis, and stomach ulcers.
- Improves utilization of essential fatty acids and protects them from oxidation.
- Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.
- Helps relieve symptoms associated with chronic fatigue syndrome.
- Helps protect against kidney and bladder problems.
- Helps prevent liver disease.
Zinc and Zinc deficiency
Zinc
deficiency affects brain function and immune function and sexual
function.
Zinc deficiency has been linked with rheumatoid arthritis, Alzheimer’s disease, diabetes, asthma, aids and other chronic diseases.
The test: There is now an easy test. You take some liquid zinc in your mouth and hold it for a minute. Observe the taste – if it is very bitter or gradually becomes very bitter within the minute, you have enough zinc in your tissues. If just tastes like water or gets a little fuzzy tasting, you are deficient in zinc.
The treatment: Supplemental zinc. This is the tricky part.
suggested 100-150 mg. per day (away from meals) until you can pass the taste test.
Then go down to a more reasonable level of about 25 mg. per day.
If you are taking the high level for very long (longer than a month) you need to worry about copper depletion.
It is best if you are working with a health care professional to advise you if you need it.
If you need it you may add 4 mg. copper per day (taken at a different time from the zinc).
If the zinc makes you nauseous, you are taking too much.
Zinc deficiency has been linked with rheumatoid arthritis, Alzheimer’s disease, diabetes, asthma, aids and other chronic diseases.
The test: There is now an easy test. You take some liquid zinc in your mouth and hold it for a minute. Observe the taste – if it is very bitter or gradually becomes very bitter within the minute, you have enough zinc in your tissues. If just tastes like water or gets a little fuzzy tasting, you are deficient in zinc.
The treatment: Supplemental zinc. This is the tricky part.
suggested 100-150 mg. per day (away from meals) until you can pass the taste test.
Then go down to a more reasonable level of about 25 mg. per day.
If you are taking the high level for very long (longer than a month) you need to worry about copper depletion.
It is best if you are working with a health care professional to advise you if you need it.
If you need it you may add 4 mg. copper per day (taken at a different time from the zinc).
If the zinc makes you nauseous, you are taking too much.
Supplements for Rheumatoid Arthritis and other Arthritis
Are there supplements that are good for RA?
Adding natural supplements like Curamin (1-2 caps 3x day),
End Pain (1-2 tabs 3x day),
glucosamine sulfate (750 mg 2x day),
chondroitin (400 mg 2x day), and MSM (2,000 mg a day) can be very helpful for RA.
I would use them all together for 12 weeks to lessen pain.
Then I would stay on the glucosamine and End Pain (1 tab 3x day) long term, using the others as needed.
This recipe is also excellent for regular arthritis.
In RA, I would also add a special Omega 3 (fish oil) called Vectomega (1-2 a day, instead of 8-16 caps of most fish oils!), which can markedly decrease inflammation. These can be taken with the RA medication.
The End Pain Formula provides three powerful herbal ingredients —
cherry fruit extract,
boswellia and
white willow bark
— to help you get back in motion and find relief from occasional muscle pain due to overuse.
It is sold on his website but you can take them separately also.
credit/ref:
http://www.jacobteitelbaum.com/health_articles_a-b/Arthritis-9-step-program-for-rheumatoid-arthritis.html
Adding natural supplements like Curamin (1-2 caps 3x day),
End Pain (1-2 tabs 3x day),
glucosamine sulfate (750 mg 2x day),
chondroitin (400 mg 2x day), and MSM (2,000 mg a day) can be very helpful for RA.
I would use them all together for 12 weeks to lessen pain.
Then I would stay on the glucosamine and End Pain (1 tab 3x day) long term, using the others as needed.
This recipe is also excellent for regular arthritis.
In RA, I would also add a special Omega 3 (fish oil) called Vectomega (1-2 a day, instead of 8-16 caps of most fish oils!), which can markedly decrease inflammation. These can be taken with the RA medication.
The End Pain Formula provides three powerful herbal ingredients —
cherry fruit extract,
boswellia and
white willow bark
— to help you get back in motion and find relief from occasional muscle pain due to overuse.
It is sold on his website but you can take them separately also.
credit/ref:
http://www.jacobteitelbaum.com/health_articles_a-b/Arthritis-9-step-program-for-rheumatoid-arthritis.html
Inflammation and Natural Therapies
Inflammation is your body's response to what it perceives to be an
outside invader or irritant. When caused by infections, the inflammation
can sometimes be rather obvious as occurs with pneumonia. Other times,
it can be very subtle. Keep in mind the following key points regarding
inflammation and pain, treat the underlying infections or irritants when
able.
When one treats the associated fibromyalgia, patients often find that their lupus is actually a minimal problem. In addition, several studies have shown that taking DHEA (5mg or 25mg), 200mg a day, significantly improves the outcome of lupus and allows the patient to get by with a lower dose of prednisone. The main side effects of a too high DHEA (5mg or 25mg)level are darkening of facial hair and acne. If either of these occurs, lower the dose. It is unnecessary to follow blood levels of DHEA (5mg or 25mg) at this dose, because this is a very high dose and you can assume the blood level will be high. Lower doses, however, are not as effective as 200mg a day. As many, if not most, inflammatory and/or autoimmune illnesses can cause a secondary fibromyalgia, and fibromyalgia is now treatable, it is important to keep this possibility in mind. If you have widespread pain, fatigue, and insomnia, look for and treat the associated fibromyalgia!
Inflammation (In General)
Inflammation is a common cause of pain and many other medical problems that we experience in Western society. For example, anything that ends in the letters "itis" means that the problem is inflammatory. This includes things like arthritis, tendonitis, bursitis, spondylitis, appendicitis, etc. Inflammation is obviously a major cause of pain.
Our body's armies of inflammation are often on high-alert when they don't have to be. Much of this occurs because of the high amounts of animal fats relative to fish and vegetable oils in our diets. Land animal fats tend to contain arachadonic acid (in the "omega 6 fatty acids" family), which stimulate inflammation. Fish oils (Arctic Omega or Eskimo 3) and some vegetable oils, such as flaxseed, contain what are called "omega 3 fatty acids." These decrease inflammation. Over the last few hundred years, we have markedly decreased anti-inflammatory omega 3 fatty acids and increased pro-inflammatory omega 6 fats in our diet. This often results in our bodies being on "inflammatory overdrive" unnecessarily. This excess inflammation has been associated not just with an increased tendency to pain, but at times with increases in heart attacks and other diseases as well. You can sometimes see this tendency to over-inflammation in yourself when you get a paper cut. Sometimes the paper cut heals so quickly that you barely notice it's there. At other times, the same type of cut will be red and inflamed and will continue to hurt beyond the initial few seconds of the cut.
How Do I Decrease My Tendency to Excess Inflammation?
Medically, we do this by using steroids such as prednisone or the Non-Steroidal Anti-Inflammatory Drugs (NSAIDs-e.g. medications in the Motrin® family). Unfortunately, both of these can be fairly toxic. In the long run, using diet and nutrition is a much safer and more effective way to get your inflammatory system into balance.
A recent study, for example, showed that taking a multivitamin can reduce inflammation with vitamin C and B6 seeming to play the largest role. The Energy Revitalization System vitamin powder (Berry or Citrus) by Enzymatic Therapy replaces 35 tablets of supplements with one good tasting drink, and makes nutritional support easy. Many other natural therapies (see below) are also helpful in decreasing inflammation.
For acute injury, remember the old standbys. These have the initials R.I.C.E., which stand for Rest, Ice, Compression, and Elevation. These are the standard treatments recommended by coaches, trainers, and other professionals to treat muscle or joint injuries such as sprains or strains. When combined with Traumeel (one of several wonderful products for traumatic injuries that contains arnica), acute injuries heal much more quickly. Adding another supplement called MSM can help when tissue healing is necessary (e.g. sprains or broken bones). The The Energy Revitalization System vitamin powder (Berry or Citrus) can also give overall support for healing as well.
Inflammation is part of our natural healing process. Whenever there is injury, our body puts out "cytokines" in those areas to bring in white blood cells to knock out any infections and bring in other cells to begin the healing process. Because of this, healthy inflammation is a very beneficial tool that our body uses to heal. The cells come in, eliminate any infections, fix the problem, and then dissipate. When healthy, it is almost always localized and short-term.
Inflammation can become unhealthy, however. In these situations it is often generalized throughout the body. In addition to causing pain and disability, it can also cause premature aging. As noted above, anytime you see the letters "-itis" at the end of the word, it tells you that unhealthy inflammation is present. Excess inflammation is very common. For example, over 40 million Americans have arthritis. The inflammation can then damage the joints, causing deformity. Allergic rhinitis, which causes swelling of the nasal passages, is also common, affecting approximately 40 million Americans. Gastritis and colitis, which cause abdominal pain, are two other examples. Dermatitis, including psoriasis and eczema, are inflammatory illnesses of the skin. Even Alzheimer's disease and heart disease have been associated with increased inflammation. Asthma, with its associated bronchitis, is also an inflammatory condition -- and one that has doubled in frequency during our lifetime. In treating these allergies and asthma, we sometimes mistakenly focus on the trigger. But the trigger is not the main problem because most people don't have problems when they come in contact with that trigger. It is more important to look at the cause of the overall reactivity in each individual.
We are now beginning to understand why we are so much more prone to inflammation these days than we were in the past. As noted above, clues for understanding this can be found by looking at how the modern diet has changed over the last several thousand years.
Research shows that prehistoric hunter gatherers were much less likely to have degenerative diseases; their main problems were infection and trauma. They had a high-protein, high complex carbohydrate, and high-fiber diet. Most importantly, their diet was high in omega-3 fatty acids and low in inflammation stimulating omega 6 fatty acids (e.g. fats from meat, saturated and trans fats, shortening, margarines, and grains). Their diet was also high in antioxidants, nutrients that put out the "inflammatory fires." Foods were also unprocessed and low in refined sugar.
As society became more farming-based, our diet included more grains, and cattle were more likely to be grain fed. All this resulted in higher levels of the omega 6 pro-inflammatory fats. These omega 6 fats stimulated cytokines and inflammation. At this time, inflammation began to increase. This problem had been seen once before in recorded history in ancient Egypt. This civilization also had the osteoporosis and inflammatory diseases seen today.
Our current diet has continued to degenerate to where we are getting as much as 12 to 20 times as many inflammatory fats in the diet as we used to! In addition, we have a massive amount of sugar, potatoes, and white flour in our diet. This stimulates insulin resistance and release, further increasing the production of pro-inflammatory hormones (arachadonic acid) from these omega 6 fats. At the same time, our intake of antioxidants to put out these fires has markedly decreased.
What Does Modern Medicine Do About This?
Doctors give anti-inflammatories like Motrin® and Celebrex®, which block conversion of the omega 6 fats to the pro-inflammatory cytokines by blocking the enzyme cyclooxygenase. Unfortunately, these also block your body's ability to make anti-inflammatory messengers. This is one reason why over 16,000 Americans a year die from NSAIDs and ~ 139,000 have had heart attacks or strokes from Vioxx. We also use high dose steroids as anti-inflammatories, which used long-term, can be highly toxic. Other treatments include new tumor necrosis factor blocking medicines for rheumatoid arthritis that cost $10,000 a year. We focus on prescription medications because that's where the money is -- so the pharmaceutical industry makes sure that we learn about them!
What Natural Alternatives Do We Have That Are Safer and Effective?
Substituting olive oil for other oils can be very helpful. In addition, increasing fish, nuts and seeds, berries, free range chicken and grass fed meats, spices and herbs, and green leafy vegetables (not potatoes and grains) can be a very helpful start. For more information on this, there is an excellent book you can read, The Inflammation Syndrome: The Complete Nutritional Program to Prevent and Reverse Heart Disease, Arthritis, Diabetes, Allergies, and Asthma by Jack Challem. In addition to this book, an excellent set of two cassette tapes will help you understand excess inflammation in more detail. Inflammation and Aging by Ronald E. Hunninghake M.D. (Tapes 1 and 2) are available by calling 1-800-447-7276. You can either pay $10,000 a year to use the new tumor necrosis factor blocking medicines for rheumatoid arthritis, or you can take fish oil (Arctic Omega or Eskimo 3) and other nutrients and clean up your diet (do it in ways that taste good)! Which one do you think the drug companies will be encouraging your doctor to recommend?
Does that mean you should only eat things that you hate? Of course not. You may find that substituting a wide variety of nuts such as peanuts, cashews, walnuts, etc. for chips and sugary snacks actually tastes better. Eating more salmon and tuna is not a big deal if you like these. If you don't like them, don't eat them. You can always add fish oil (Arctic Omega or Eskimo 3) (using one, of course, that is mercury free) instead. Take 1/2 to 2 Tbsp daily or 1 softgel 3 times a day. When you feel better you may be able to lower the dose.
When you're shopping for meat, go to Whole Foods Market, Wild Oats, Sprouts, or a similar store where you can get free range chicken and grass fed beef. Although it is a bit more expensive, it tastes much better, may not make you put on as much weight, and will save you a fortune on doctor bills. Olive oil is also tasty and can be used for frying, cooking, and instead of butter on your bread. Substitute stevia or saccharin for sugar. Use sugar-free chocolates (Russell Stover® makes a delicious line and there are now an enormous amount of yummy sugar-free options for those on the Atkins' diet). T hey taste just as good as foods with sugar but will not make you sick. In addition, as a general rule of thumb, the more colorful a vegetable the healthier it is. or example, sweet potatoes or carrots are a lot healthier than white potatoes. The The Energy Revitalization System vitamin powder (Berry or Citrus) will also supply extensive antioxidant support, simplifying the process dramatically.
The effects of treatment with diet are not subtle. In a study done at the University of Washington, it was found that women who ate 1 or 2 servings of fish a week were 22 percent less likely to have rheumatoid arthritis. Those who had more than 2 servings a week were 43 percent less likely. Those who had deep fried fish (usually fried in omega 6 fats), however, were more likely to have rheumatoid arthritis. In another study done in Scotland, 64 men and women with rheumatoid arthritis were given fish oil. They began to feel better in three months. By one year, they had decreased NSAID medicine use by 40 percent. There is also evidence suggesting that fish oil (Arctic Omega or Eskimo 3) helps heal the joints and may decrease osteoporosis as well.
Unlike prescription medications, which can result in quick results (but some such as like steroids and NSAIDs cause long-term toxicity), natural and dietary therapies take longer to see the full effect. They are more likely, however, to build up and heal your system. I find that benefits usually start to be seen by 6 to 12 weeks and continue to build over years as the person gets healthier and healthier. Because of this, I tend to use medications as an initial "band-aid," while the natural therapies heal the underlying problem over time.
What Natural Anti-inflammatories Can I Use?
In addition to using fish oil (Arctic Omega or Eskimo 3), it can be very helpful to use the End Fatigue Pain Formula (by Enzymatic Therapy), which contains willow bark, Boswellia (also known as Frankincense), and cherry. These natural elements can wonderfully decrease both pain and inflammation.
Can You Summarize What I Need to Do?
If you have excess inflammation, your body can often repair the damage over time. This means decreasing sugar and simple carbohydrates (keep chocolate but make it sugar free), increasing protein and healthy oils (e.g. fish, olive, nuts), and getting optimal nutritional support (e.g. the Energy Revitalization System vitamin powder - Berry or Citrus). Use the End Fatigue Pain Formula to decrease inflammation. Your dietary changes can actually be simple (similar to the Atkins' diet but using healthy fats), and will leave you younger-looking, thinner, healthier, and feeling great!
credit/reff: http://www.jacobteitelbaum.com/tools-support/101_inflammation_natural_therapies.html
- Often the inflammation causes more harm than good. It is often worthwhile to simply decrease the inflammation using natural remedies, diet and nutrients.
- Sometimes the inflammation is obvious because it causes redness, heat, and swelling. At other times, it can be quite subtle and needs to be looked for.
When one treats the associated fibromyalgia, patients often find that their lupus is actually a minimal problem. In addition, several studies have shown that taking DHEA (5mg or 25mg), 200mg a day, significantly improves the outcome of lupus and allows the patient to get by with a lower dose of prednisone. The main side effects of a too high DHEA (5mg or 25mg)level are darkening of facial hair and acne. If either of these occurs, lower the dose. It is unnecessary to follow blood levels of DHEA (5mg or 25mg) at this dose, because this is a very high dose and you can assume the blood level will be high. Lower doses, however, are not as effective as 200mg a day. As many, if not most, inflammatory and/or autoimmune illnesses can cause a secondary fibromyalgia, and fibromyalgia is now treatable, it is important to keep this possibility in mind. If you have widespread pain, fatigue, and insomnia, look for and treat the associated fibromyalgia!
Inflammation (In General)
Inflammation is a common cause of pain and many other medical problems that we experience in Western society. For example, anything that ends in the letters "itis" means that the problem is inflammatory. This includes things like arthritis, tendonitis, bursitis, spondylitis, appendicitis, etc. Inflammation is obviously a major cause of pain.
Our body's armies of inflammation are often on high-alert when they don't have to be. Much of this occurs because of the high amounts of animal fats relative to fish and vegetable oils in our diets. Land animal fats tend to contain arachadonic acid (in the "omega 6 fatty acids" family), which stimulate inflammation. Fish oils (Arctic Omega or Eskimo 3) and some vegetable oils, such as flaxseed, contain what are called "omega 3 fatty acids." These decrease inflammation. Over the last few hundred years, we have markedly decreased anti-inflammatory omega 3 fatty acids and increased pro-inflammatory omega 6 fats in our diet. This often results in our bodies being on "inflammatory overdrive" unnecessarily. This excess inflammation has been associated not just with an increased tendency to pain, but at times with increases in heart attacks and other diseases as well. You can sometimes see this tendency to over-inflammation in yourself when you get a paper cut. Sometimes the paper cut heals so quickly that you barely notice it's there. At other times, the same type of cut will be red and inflamed and will continue to hurt beyond the initial few seconds of the cut.
How Do I Decrease My Tendency to Excess Inflammation?
Medically, we do this by using steroids such as prednisone or the Non-Steroidal Anti-Inflammatory Drugs (NSAIDs-e.g. medications in the Motrin® family). Unfortunately, both of these can be fairly toxic. In the long run, using diet and nutrition is a much safer and more effective way to get your inflammatory system into balance.
A recent study, for example, showed that taking a multivitamin can reduce inflammation with vitamin C and B6 seeming to play the largest role. The Energy Revitalization System vitamin powder (Berry or Citrus) by Enzymatic Therapy replaces 35 tablets of supplements with one good tasting drink, and makes nutritional support easy. Many other natural therapies (see below) are also helpful in decreasing inflammation.
For acute injury, remember the old standbys. These have the initials R.I.C.E., which stand for Rest, Ice, Compression, and Elevation. These are the standard treatments recommended by coaches, trainers, and other professionals to treat muscle or joint injuries such as sprains or strains. When combined with Traumeel (one of several wonderful products for traumatic injuries that contains arnica), acute injuries heal much more quickly. Adding another supplement called MSM can help when tissue healing is necessary (e.g. sprains or broken bones). The The Energy Revitalization System vitamin powder (Berry or Citrus) can also give overall support for healing as well.
Inflammation is part of our natural healing process. Whenever there is injury, our body puts out "cytokines" in those areas to bring in white blood cells to knock out any infections and bring in other cells to begin the healing process. Because of this, healthy inflammation is a very beneficial tool that our body uses to heal. The cells come in, eliminate any infections, fix the problem, and then dissipate. When healthy, it is almost always localized and short-term.
Inflammation can become unhealthy, however. In these situations it is often generalized throughout the body. In addition to causing pain and disability, it can also cause premature aging. As noted above, anytime you see the letters "-itis" at the end of the word, it tells you that unhealthy inflammation is present. Excess inflammation is very common. For example, over 40 million Americans have arthritis. The inflammation can then damage the joints, causing deformity. Allergic rhinitis, which causes swelling of the nasal passages, is also common, affecting approximately 40 million Americans. Gastritis and colitis, which cause abdominal pain, are two other examples. Dermatitis, including psoriasis and eczema, are inflammatory illnesses of the skin. Even Alzheimer's disease and heart disease have been associated with increased inflammation. Asthma, with its associated bronchitis, is also an inflammatory condition -- and one that has doubled in frequency during our lifetime. In treating these allergies and asthma, we sometimes mistakenly focus on the trigger. But the trigger is not the main problem because most people don't have problems when they come in contact with that trigger. It is more important to look at the cause of the overall reactivity in each individual.
We are now beginning to understand why we are so much more prone to inflammation these days than we were in the past. As noted above, clues for understanding this can be found by looking at how the modern diet has changed over the last several thousand years.
Research shows that prehistoric hunter gatherers were much less likely to have degenerative diseases; their main problems were infection and trauma. They had a high-protein, high complex carbohydrate, and high-fiber diet. Most importantly, their diet was high in omega-3 fatty acids and low in inflammation stimulating omega 6 fatty acids (e.g. fats from meat, saturated and trans fats, shortening, margarines, and grains). Their diet was also high in antioxidants, nutrients that put out the "inflammatory fires." Foods were also unprocessed and low in refined sugar.
As society became more farming-based, our diet included more grains, and cattle were more likely to be grain fed. All this resulted in higher levels of the omega 6 pro-inflammatory fats. These omega 6 fats stimulated cytokines and inflammation. At this time, inflammation began to increase. This problem had been seen once before in recorded history in ancient Egypt. This civilization also had the osteoporosis and inflammatory diseases seen today.
Our current diet has continued to degenerate to where we are getting as much as 12 to 20 times as many inflammatory fats in the diet as we used to! In addition, we have a massive amount of sugar, potatoes, and white flour in our diet. This stimulates insulin resistance and release, further increasing the production of pro-inflammatory hormones (arachadonic acid) from these omega 6 fats. At the same time, our intake of antioxidants to put out these fires has markedly decreased.
What Does Modern Medicine Do About This?
Doctors give anti-inflammatories like Motrin® and Celebrex®, which block conversion of the omega 6 fats to the pro-inflammatory cytokines by blocking the enzyme cyclooxygenase. Unfortunately, these also block your body's ability to make anti-inflammatory messengers. This is one reason why over 16,000 Americans a year die from NSAIDs and ~ 139,000 have had heart attacks or strokes from Vioxx. We also use high dose steroids as anti-inflammatories, which used long-term, can be highly toxic. Other treatments include new tumor necrosis factor blocking medicines for rheumatoid arthritis that cost $10,000 a year. We focus on prescription medications because that's where the money is -- so the pharmaceutical industry makes sure that we learn about them!
What Natural Alternatives Do We Have That Are Safer and Effective?
Substituting olive oil for other oils can be very helpful. In addition, increasing fish, nuts and seeds, berries, free range chicken and grass fed meats, spices and herbs, and green leafy vegetables (not potatoes and grains) can be a very helpful start. For more information on this, there is an excellent book you can read, The Inflammation Syndrome: The Complete Nutritional Program to Prevent and Reverse Heart Disease, Arthritis, Diabetes, Allergies, and Asthma by Jack Challem. In addition to this book, an excellent set of two cassette tapes will help you understand excess inflammation in more detail. Inflammation and Aging by Ronald E. Hunninghake M.D. (Tapes 1 and 2) are available by calling 1-800-447-7276. You can either pay $10,000 a year to use the new tumor necrosis factor blocking medicines for rheumatoid arthritis, or you can take fish oil (Arctic Omega or Eskimo 3) and other nutrients and clean up your diet (do it in ways that taste good)! Which one do you think the drug companies will be encouraging your doctor to recommend?
Does that mean you should only eat things that you hate? Of course not. You may find that substituting a wide variety of nuts such as peanuts, cashews, walnuts, etc. for chips and sugary snacks actually tastes better. Eating more salmon and tuna is not a big deal if you like these. If you don't like them, don't eat them. You can always add fish oil (Arctic Omega or Eskimo 3) (using one, of course, that is mercury free) instead. Take 1/2 to 2 Tbsp daily or 1 softgel 3 times a day. When you feel better you may be able to lower the dose.
When you're shopping for meat, go to Whole Foods Market, Wild Oats, Sprouts, or a similar store where you can get free range chicken and grass fed beef. Although it is a bit more expensive, it tastes much better, may not make you put on as much weight, and will save you a fortune on doctor bills. Olive oil is also tasty and can be used for frying, cooking, and instead of butter on your bread. Substitute stevia or saccharin for sugar. Use sugar-free chocolates (Russell Stover® makes a delicious line and there are now an enormous amount of yummy sugar-free options for those on the Atkins' diet). T hey taste just as good as foods with sugar but will not make you sick. In addition, as a general rule of thumb, the more colorful a vegetable the healthier it is. or example, sweet potatoes or carrots are a lot healthier than white potatoes. The The Energy Revitalization System vitamin powder (Berry or Citrus) will also supply extensive antioxidant support, simplifying the process dramatically.
The effects of treatment with diet are not subtle. In a study done at the University of Washington, it was found that women who ate 1 or 2 servings of fish a week were 22 percent less likely to have rheumatoid arthritis. Those who had more than 2 servings a week were 43 percent less likely. Those who had deep fried fish (usually fried in omega 6 fats), however, were more likely to have rheumatoid arthritis. In another study done in Scotland, 64 men and women with rheumatoid arthritis were given fish oil. They began to feel better in three months. By one year, they had decreased NSAID medicine use by 40 percent. There is also evidence suggesting that fish oil (Arctic Omega or Eskimo 3) helps heal the joints and may decrease osteoporosis as well.
Unlike prescription medications, which can result in quick results (but some such as like steroids and NSAIDs cause long-term toxicity), natural and dietary therapies take longer to see the full effect. They are more likely, however, to build up and heal your system. I find that benefits usually start to be seen by 6 to 12 weeks and continue to build over years as the person gets healthier and healthier. Because of this, I tend to use medications as an initial "band-aid," while the natural therapies heal the underlying problem over time.
What Natural Anti-inflammatories Can I Use?
In addition to using fish oil (Arctic Omega or Eskimo 3), it can be very helpful to use the End Fatigue Pain Formula (by Enzymatic Therapy), which contains willow bark, Boswellia (also known as Frankincense), and cherry. These natural elements can wonderfully decrease both pain and inflammation.
Can You Summarize What I Need to Do?
If you have excess inflammation, your body can often repair the damage over time. This means decreasing sugar and simple carbohydrates (keep chocolate but make it sugar free), increasing protein and healthy oils (e.g. fish, olive, nuts), and getting optimal nutritional support (e.g. the Energy Revitalization System vitamin powder - Berry or Citrus). Use the End Fatigue Pain Formula to decrease inflammation. Your dietary changes can actually be simple (similar to the Atkins' diet but using healthy fats), and will leave you younger-looking, thinner, healthier, and feeling great!
credit/reff: http://www.jacobteitelbaum.com/tools-support/101_inflammation_natural_therapies.html
Arthritis Pain-Effective Natural Therapies
Arthritis Pain-Effective Natural Therapies
Joint pain, known as arthritis, comes in many forms. The most common type is osteoarthritis, known as "wear and tear arthritis".The joints mainly affected by osteoarthritis are the finger, knee, and hip joint. A more severe form of arthritis is rheumatoid arthritis, which is inflammatory and results in hot swollen joints. It is an autoimmune disorder that causes the body's immune system to attack the joints. I suspect that infections are common triggers for this attack.
The American College of Rheumatology has defined the following criteria for Rheumatoid Arthritis:
- Morning stiffness of over 1 hour
- Arthritis and soft-tissue swelling in over 3 of 14 joints or joint groups
- Arthritis of hand joints
- Symmetric arthritis
- Subcutaneous nodules
- Rheumatoid factor at a level above the 95th percentile
- Radiological changes suggestive of joint erosion
In addition to using long-term antibiotic therapy with minocycline in rheumatoid arthritis, it is worth considering dietary changes as well. Diet can play a major role in inflammatory arthritis. A recent study tested the role of diet in 60 patients with rheumatoid arthritis. 3 0 patients were given a standard American diet and the other 30 an anti-inflammatory diet low in meat and high in fish oil-with supplements given to supply approximately 2 g of omega 3 fish oils (Arctic Omega or Eskimo 3) daily-for eight months. The patients on an anti-inflammatory diet had a 28 percent decrease in the number of tender joints. In addition, decreasing inflammation by giving borage seed oil (supplying 1.4 g of GLA-Gamma Linolenic Acid) decreased the swollen joint score by 41 percent in the active group vs. a 40 percent worsening in the placebo group. No patients had to withdraw because of side effects. Many other nutrients, including pantothenic acid, vitamin A, vitamin C, vitamin E, boron, copper, zinc, and selenium have been found to be deficient and/or helpful in the treatment of rheumatoid arthritis. In addition, see Inflammation- Natural Therapies for more information on treating rheumatoid arthritis with diet and supplements. High doses of fish oil (Arctic Omega or Eskimo 3 (e.g. 1 to 2 Tbsp a day for at least 3 months) have been shown to be especially helpful in over six studies. As always, use fish oil that is mercury and lead free.
As baby boomers begin reaching the age of retirement, the number of Americans developing arthritis-type disorders is expected to soar. This increase will add to already significant arthritis rates. According to the Centers for Disease Control, one out of four American adults has been diagnosed with arthritis and another 17 percent may be suffering from it without having been diagnosed. In 2002, the percentage of those diagnosed with one or more forms of arthritis (including rheumatoid arthritis and gout), lupus, or fibromyalgia ranged from a low of 17.8 percent in Hawaii to a high of 35.8 percent in Alabama. Thirty-six million workdays are lost each year because of osteoarthritis. A CDC (Center for Disease Control) arthritis expert stated that the number of cases of arthritis in America is huge compared to most other diseases. Fortunately, there are many natural and prescription therapies that can be effective.
Natural Therapies
I prefer using natural rather than prescription therapies for osteoarthritis. The most common prescription medications in use (NSAIDs like Motrin) kill over 16,000 Americans yearly and do not slow, and may actually hasten, the progression of the arthritis. I recommend you begin with a natural treatment program that will decrease inflammation and help repair the joints.
This natural treatment program has four main components:
- Repair
- Prevent Damage
- Restore Function
- Rule Out and Treat Infections and Food Allergies
Repair
The joint cartilage can be repaired using a combination of glucosamine sulfate, Condroitin, and MSM. It is also critical that you get comprehensive nutritional support, as discussed earlier, to promote wound healing. Glucosamine, a cartilage compound that has been shown to actually heal your joints, is as effective as NSAIDs (e.g. Motrin® and other anti-inflammatory drugs). In addition, a recent animal study showed that glucosamine and the anti-inflammatory drugs work synergistically. This means that when the two are taken together, it is much more effective than simply taking either one alone. Using glucosamine can therefore allow you to stop the anti-inflammatory drugs, or at least lower the needed dose. This can improve the safety, effectiveness, and cost of treatment dramatically.
Because of this, for tissue repair I recommend Glucosamine Sulfate, 500 mg, 3 times per day. Also consider MSM, 1.5 to 3 grams a day for 2 to 5 months, and Chondroitin, although these last two are less important. MSM supplies the Sulfur amino acids needed for healing in general. Although most of the research on MSM and arthritis has not been placebo-controlled, two studies were. One showed an 80 percent decrease in arthritis pain after 6 weeks using 1500 mg in the morning and 750 mg at lunchtime. Another showed that Glucosamine and MSM are synergistic for reducing pain and swelling in arthritic joints. One hundred and eighteen patients with mild to moderate osteoarthritis were treated 3 times daily with either 500 mg of glucosamine, 500 mg of MSM, a combination of both, or placebo. After 12 weeks, the researchers found that the combination treatment had a faster effect on decreasing pain and inflammation compared to Glucosamine or MSM alone.
Glucosamine sulfate is a cartilage building compound that has been found to be helpful in arthritis in many studies. Although its exact mechanism of action is not yet fully understood, it is a major component of the cartilage that is damaged in arthritic joints. Glucosamine taken by mouth is incorporated in the molecules that make up this cartilage, likely contributing to the healing of arthritis. As you may have noted above, I recommend the sulfate form (as opposed to Glucosamine hydrochloride) because the sulfate can also help with wound/joint healing.
Unlike aspirin/NSAIDS that do not slow down destruction of joints in arthritis, Glucosamine has been shown to actually help stabilize, and often heal the joints, as shown on x-ray. Doses of less than 1000 mg a day do not affect symptoms, and the standard dose is 500 mg 3 times a day. It can also be taken as 1500 mg once a day. It can be taken with or without food, and had no more side effects than placebo.6 Chondroitin sulfate is sometimes added to Glucosamine or taken by itself. Its benefits are modest because less than 10 percent of it is absorbed, as opposed to 90 percent for Glucosamine sulfate. Because of this, I rarely use Chondroitin. On the other hand, 1200 mg a day can be helpful in slowing down arthritis and is worth trying if you do not get adequate relief with the other treatments. It can be taken all at once or 400 mg 3 times a day with equal effectiveness.
Overall nutritional support is also critical. For example, low concentrations and low intake of vitamin D seems to be associated with an increased risk of progression of osteoarthritis of the knee. In addition, SAM-e can be helpful. This nutrient is produced from methionine (an amino acid) in combination with multiple nutrients, including B vitamins, folate, and inositol. It was initially tested and found to be effective in treating depression. Researchers also noted that it improved patients' arthritis as effectively as anti-inflammatory medications (NSAIDS). A number of studies were done including one that gave 600 mg a day for 2 weeks followed by 400 mg daily for 2 years. Pain and stiffness decreased within one week and the improvement continued throughout the two-year trial. A study that reviewed seven other studies was inconclusive. A major problem with SAM-e products is that they are not stable and break down easily, with many products not really delivering what they claim. In addition, it is quite expensive. A better alternative is to take the nutrients your body needs to make SAM-e. Combining the nutrients found in the Energy Revitalization System vitamin powder and B complex (Berry or Citrus) (by Enzymatic Therapy) resulted in increased blood levels of SAM-e similar to those found in people taking 400 to 800 mg of SAM-e daily.
These are only a few of many examples of the importance of overall nutritional support in treating arthritis. Dozens of other important nutrients can help arthritis (e.g. niacin, pantothenic acid, B complex, vitamin C, vitamin E, boron, selenium, and zinc). As you can tell, it important to get optimal nutritional support. The Energy Revitalization System vitamin powder and B complex (Berry or Citrus) makes this easy to do.
Prevent Damage
I recommend a mix of several natural remedies, many of which can be found in combination. The formulation that I like the most combines boswellia, willow bark, and cherry. These are combined in an excellent product called End Fatigue Pain Formula (also by Enzymatic Therapy). Using these three together can powerfully decrease many kinds of pain while preventing damaging inflammation. Take 2 tablets 3 times a day until your pain subsides (approximately 2 to 6 weeks) and then you can often lower the dose to 1 tablet 2 to 3 times a day, or as needed. Curcumin can also be a healthful anti-inflammatory but requires the addition of piperine from black pepper for the curcumin to be adequately absorbed. I do not generally recommend that you use these if you take any prescriptions, however, because piperine may potentially also increase the absorption of other medications, causing them to reach toxic levels. Fish oil Arctic Omega or Eskimo 3), 1/2 to 1 Tbsp daily, also has strong anti-inflammatory properties.
Restore Function
Restore function with stretching, exercise, and heat. Exercise at least 20 minutes a day. Swimming, walking, and yoga are good choices. Use a heating pad or moist heat for up to 20 minutes at a time to give relief.
Diet, exercise, and lifestyle can be important in the treatment and prevention of osteoarthritis. For example, losing 11 pounds will reduce a woman's risk of developing arthritis of the knee by 50 percent over a 10 year period. Adding exercise may further decrease arthritis pain.
Rule Out and Treat Infections and Food Allergies
These can aggravate arthritis. New techniques that combine acupressure and applied kinesiology can be a very powerful way to eliminate allergies and sensitivities. I recommend using a brilliant technique called NAET. It was developed by Dr. Devi Nambudripad (see www.NAET.com for more information). If you also have osteoarthritis or rheumatoid arthritis, I recommend using a spin off-of this technique called JMT (see www.jmttechnique.com for more information). For rheumatoid arthritis, I also use long-term antibiotics (Minocycline) because I feel this is an infectious disease in many cases, and research has shown antibiotics to be effective.
In addition to these four treatment areas, although it may seem silly, copper bracelets have actually been shown in a blinded crossover study to be helpful in relieving arthritis, and I have also seen patients get better using them .
Other Natural Therapies
As noted above, I recommend that you begin with the End Fatigue Pain Formula and glucosamine/MSM. You may also want to try this popular home remedy:
Purple Pectin for Pain. Purchase Certo in the canning section of your local grocery. It is the thickening agent used to make jams and jellies. Certo contains pectin, a natural ingredient found in plants. Take 1 to 3 Tbsp of Certo in 8 ounces of grape juice 1 to 2 times a day (1 to 2 Tbsp a day is enough for most people, but you can try more). If it's going to help, you'll likely know in 7 to 14 days. As the pain disappears, the dose can be reduced to 1 tsp in grape juice once or twice a day as needed. Many people have found this simple, safe, and cheap treatment to be effective.
As you can see, arthritis can be treated very effectively and safely using natural therapies. You don't have to choose between being in pain or taking dangerous medications any more!
credit / ref: http://www.jacobteitelbaum.com/tools-support/101_arthritis_pain.html
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