On my crunchy journey I have discovered that a big issue I have is mindset. While I was anxiously going to doctors seeking a diagnosis I was convinced every pain was cancer and that I was going to die before 35. Once I got a diagnosis a lot of that anxiety went away, but there are still scary moments and anxieties, like when a new pain crops up, or lingers longer than it has before. Yet, while I want to track my symptoms, when I focus too much on my pain it feels much worse. On the other hand, when I decide that I am going to be healthy and happy I feel better, even if the baseline pain is essentially the same. Changing your frame of mind can make such a difference in your health! I am now working on making a habit of positive visualization.
Sometimes I repeat one image or mantra over and over again using mala beads or a rosary to help me keep track. Other times I read through a list or affirmations written out on index cards. Still other times I will listen to a guided imagery or meditation. Whatever method(s) you choose, I hope you will make time to for focused healing thoughts. Here are some general healthy affirmations to get you started.
My body is able to heal itself
My body knows how to work properly
I eat foods that nourish my body
I am able to move my body in ways that strengthen it
My body can do whatever I ask of it given the right tools
My body knows when to rest and digest
My immune system knows how to attack infections
My immune system knows not to attack myself
My body is whole and nourished
I sleep well and my body is restored each night
My muscles are strong and supple
My joints are able to move freely but safely
My liver and kidneys are able to cleanse my body
My digestive system can absorb all the nutrients my body needs
My lungs are clear and I can breathe easily
My heart is strong and efficient
My nervous system is clear and functions smoothly
I know my body is able to heal whatever illness I struggle with
My biome is healthy and in balance with friendly microbes who support my well-being
My emotions are balanced and healthy
I am not afraid of my emotions, nor am I controlled by them
My whole body, mind, emotions, environment and soul are healthy and work together for my well-being
I should say up front, that my RA is mild to moderate. I am seropositive, which means my disease course is likely to be more severe, but I feel pretty good most days right now. And I have every reason to hope that diet changes (like trying AIP) and lifestyle changes (like hitting the gym and practicing relaxing self-care) along with medications will slow my progression and possibly even put me into remission completely!
Most days I wake up a little stiff, morning stiffness is one of the hallmarks of RA. For me it's usually in my back and hips, which makes it hard to stand up straight when I first get out of bed. My joints also tend to pop and crack like crazy those first few steps in the morning. I'm like a bowl of rice crispies walking to the bathroom to start my morning routine.
Some mornings I skip breakfast and choose to fast, but when I eat breakfast I usually grab something quick like yogurt with berries or leftovers I can quickly reheat. I like to sleep in as much as possible. Sleep is super important and I am a person who needs a lot of it, even before my diagnosis. So if that means I don't have time to cook my own breakfast every morning, that's a sacrifice I'm willing to make.
I head to work around 8:45 am, and when the weather is nice, I'm fortunate to live close enough that I can walk to work! It's just under a mile, so it's a great way to get in some good movement and vitamin D sunshine at the beginning and end of the day. (I was so tired this past summer that I rarely did this, I have been feeling well enough to do this 2-3 times a week so far this year!)
I'm a librarian and I'm fortunate that my position keeps me moving throughout the day. I'm not on my feet all day, nor do a sit all day, I've got a good mix of resting and moving which is good, it keeps my joints from gelling up from being in one position for too long. One of my early symptoms was hip pain after sitting for an extended time. A couple times I even got up after sitting for a long time and thought I had sprained my ankle! But the pain went away by walking around for a little while.
Sometimes at lunch I walk home to let my dog out for a little midday break. (Just because she can be in her kennel all day doesn't mean she likes to, so I try to give her breaks as often as possible). When I plan to stay at work for lunch I try to pack something healthy. Often leftovers or a salad with some protein (chicken, shrimp, hard boiled egg, etc.). Sometimes I also continue a fast through lunch. I actually try to fast a full 24 hours once per week, from dinner one night, to dinner the following night.
Afternoon is when my fatigue tends to set in, so I really try to "Eat the Frog" and try to get the highest priority or most difficult stuff done early in the day when I have the most energy.
After work I usually head straight home. Often my energy stores are zapped for the day, which is why meal kits have come in so handy for me. Not having to think about what to make for dinner, or spend much time prepping ingredients is so helpful when I'm exhausted at the end of the day. Still, I also try to use evenings as time to build community and challenge myself intellectually by going to Bible study, book club or taking classes at the local community college.
Before bed I've started an oil pulling routine (more on this in a later blog post), which is also a great time to pop in some ear buds and do a guided meditation. I wash my face and use organic witch hazel toner and then aloe as my moisturizer. If I am having any joint pain I use topical CBD ointment and/or Max Freeze to help alleviate symptoms without needing to take an NSAID. (Though I do take aspirin or ibuprofen when needed, and per my doctor's instructions, I always try to take the minimum effective dose - so if I can spare my kidneys and gut lining by not taking an NSAID for pain, then I will. NSAIDs help with symptoms of RA, but they don't halt disease progression).
Then it's off to bed by 10:00 pm so I can hopefully have a full 8-10 hours of sleep to be ready for the next day!
If you have RA, or another autoimmune disease, what is your day like?
Now that was my usual weekday, but Saturdays are my me days - check out the new vlog to see what a Saturday is like for me!
This recipe was originally shared on my "Modernish Homemaker" blog which I no longer run. It is still a great recipe though, so I wanted to share it here with you!
Ingredients
1 package lump crab meat (6 oz.)
7-8 medium shrimp, cooked, peeled, chopped
2 eggs
2 spring onions chopped
2 tbsp. coconut flour
1 tsp. arrowroot starch
1 tsp. lime juice
1 tbsp. bone broth
Old Bay Seasoning - to taste (or other gluten free seafood seasoning mix)
1-2 tbsp. of coconut oil and/or ghee for frying
Directions
Mix flours, seasonings then add eggs and broth. This should make a paste like consistency to which you add the crab and shrimp meat. Stir until all ingredients are well incorporated. Form into patties about 2" in diameter and 1/2-3/4" thick.
Heat coconut oil or ghee in large skillet. Add patties. Cook over medium heat until brown on both sides (about 3-5 minutes each side). Serve on salad or as lettuce wraps. Yields about 6 crab cakes.
It might be winter now, but this citrus sugar scrub feels as bright as a summer day! This was originally shared on my Modernish Homemaker blog which I no longer update, but with great real and non-toxic ingredients, this is a great winter scrub to make for yourself or as a last minutes Christmas gift...
Citrus is such an invigorating smell and sugar scrubs are great for exfoliating your skin to get a gorgeous summer glow. (One of the few healthy uses for white sugar!). So here's my recipe for an all-natural summer citrus sugar scrub.
Ingredients
2 tbsp. coconut oil
1 tbsp. jojoba oil
1 tsp. grape seed oil
Zest of one lemon
A few drops of grapefruit essential oil
1 cup granualted sugar
Directions
Melt the coconut oil in a small saucepan or in the microwave in a safe container (preferably glass). Then remove from heat and add the other oils and lemon zest. Finally add the sugar until the mixture is thick. Pour into a 1/2 pint container with a wide mouth. (I used canning jars).
You can easily double, triple, or even quintuple this recipe to make more to give as gifts or party favors.
Most flour contains gluten - wheat, barley, rye all contain gluten and are unsuitable flours for celiacs and gluten intolerant or allergic people. Many people with GI and other health issues, such as myself, even go one step further and remove all grains and grain-like seeds, so even the usual gluten free baking flours and flour blends are not useable. You will also see that many paleo cookbooks call for almond or coconut flour. Unfortunately I find that these alone often give you less than ideal texture in paleo treats. (Or even a slight coconut flavor in the case of coconut flour). So I decided to make a paleo flour blend, similar to other gluten-free flour blends. It's not a perfect cup for cup replacement for all-purpose flour in recipes and the texture is still different than gluten containing flours but comparable to most gluten-free blends. If you are going grain free but want to indulge in the rare baked treat, here is my recipe for a gluten free paleo flour blend.
Ingredients
2 parts finely ground coconut flour
2 parts finely ground blanched almond flour
1 part finely ground tapioca flour
The recipes is listed as ratios, so you can make as much or as little of this flour blend as you'd like. You may substitute almond meal for blanched almond flour, but the texture will be a bit grainier and your baked goods will turn out a bit darker because almond meal includes the brown skins of the almonds, where blanched almond flour does not. I recommend sifting the ingredients together a little bit at a time for the best blend. If you refrigerate a large batch (one that you won't be using up within a couple days) it will last longer. In any case it should be stored in a cool, dry and preferably dark place until needed. (Almonds contain PUFA oils including omega-3 and 6 which can go rancid in warm temperatures or when exposed to too much light).
You may use this cup for cup in most traditional recipes. Just keep in mind that you may need to add a little more liquid to your regular recipes because of the coconut flour. And again, the texture will still be a bit different than with regular all-purpose gluten flour. Still you'll be able to enjoy more of your favorite baked goods as rare treats while staying grain free. Bon appetit!
Biscuits and gravy are quintessential comfort good. Warm, savory and filling. But most recipes are a tummy upset, break out or migraine just waiting to happen for the gluten intolerant. So here's my gluten free and digestion friendlier version of this classic comfort food.
Biscuits
This biscuit recipe is based on this recipe from Alton Brown of the Food Network, but modified to make it gluten and transfat free.
2 cups gluten free all-pupose flour blend
4 teaspoons baking powder
1/4 teaspoon baking soda
3/4 teaspoon salt
3 tablespoons butter
1 tablespoons coconut oil
1 cup buttermilk, chilled
Preheat oven to 450 degrees. In a large mixing bowl, combine flour, baking powder, baking soda and salt. Using your fingertips, rub butter and shortening into dry ingredients until mixture looks like crumbs. (The faster the better, you don't want the fats to melt.)
Next, make a well in the center and pour in the chilled buttermilk. Stir just until the dough comes together. The dough will be very sticky. Turn dough onto floured surface, dust top with flour and gently fold dough over on itself 5 or 6 times. Press into a 1-inch thick round. Cut out biscuits with a 2-inch cutter, being sure to push straight down through the dough. Place biscuits on baking sheet so that they just touch. Reform scrap dough, working it as little as possible and continue cutting.
Bake until biscuits are tall and light gold on top, 15 to 20 minutes
Gravy
1/2 lb. of gluten free ground sausage (many brand names have MSG, be sure to check ingredients)
1 cup whole milk
1/2 cup heavy cream
Salt and pepper to taste
Arrowroot starch to thicken
Brown sausage in a large saucepan on medium heat, once cooked through (but not well done) add the milk and cream. Add salt and pepper to taste. Add arrowroot powder a pinch at a time to thicken (it took about 1 tbsp. for me), remember it will continue to thicken when removed from the heat.
Fall is on the air with our crisp cool mornings of late - which means it is soup season!
Caldo de Res is a soup common to Hispanic cultures, especially Mexico. My grandmother made it for us often when we'd visit, and it was my favorite of her soups. Caldo de Res is a great "kitchen sink" or "stone soup" type recipe with a beefy bone broth base and a wide variety of cold hearty veggies thrown in. The traditional version is a bit different than this paleo-friendly adaptation using lots of green veggies, but the result is just as satisfying.
I make a large batch of this soup then divide it up into freezer safe glassware to keep until needed. Then I take it for lunches and such. The nutrients from the bone broth, meat and marrow and all those green veggies make this a super food soup.
Ingredients
2 quarts water
Beef short ribs, bone in (Beef shank will work as well)
1 yellow onion, chopped
1 head cabbage, chopped
1 zucchini, chopped
2 red potatoes, chopped (optional)
1 hatch or poblano green chili, de-seeded and chopped
1 garlic clove, crushed
1 bunch cilantro (optional)
Salt to taste (I use about 3 tbsp. of full-spectrum real sea salt)
Instructions Pour water into a large stock pot, dutch oven or slow cooker on low heat. Add short ribs to water along with salt to begin broth. Allow this to cook for at least an hour before adding your veggies.
Chop your cabbage, onion, zucchini, and other vegetables into spoon-able sized bites. Then add to your broth pot. Add more salt to taste. Cook for another hour, stirring occasionally, then serve. Yields 8-10 servings.
I love to have this soup with a quesadilla or a couple tacos (the real kind, made with non-GMO corn tortillas pan fried in lard and filled with pulled chicken or pork). Corn tortillas are obviously not strictly paleo, but just the soup by itself is paleo friendly and can be modified for special diets such as GAPS or autoimmune paleo.
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