Living with Rheumatoid Arthritis

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!

Paleo Crab Cakes

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.

Foodie Fridays - First Freeze Chili and Cider

Since moving to Colorado my family's tradition has been to make chili the evening after the first hard freeze, usually some time in October. I like to add a cup of warm spiced cider to go along with my chili.

Quick and Dirty Chunky Beef Chili

1 lb. beef stew meat
2 tomatoes, chopped
1/2 yellow onion, chopped
1 clove garlic, crushed minced (1 tsp. if from a can)
Chili powder, paprika, cumin, seasoned salt and pepper to taste (I use a LOT of chili powder)
Lime juice to taste

Add ingredients to a sauce pan on medium heat until it starts to boil, then put down to simmer and let simmer for 30 minutes, stirring occasionally. I find that the onion, tomato and stew meat have enough moisture for the texture I prefer in my chili, but if you like yours a little more soupy, adding a cube or two of frozen beef bone broth is a good addition. Serves 2-3. To stretch into more servings I suggest serving with quesadillas, made with gluten free corn tortillas of course.


Fall Spiced Cider

1 gallon apple juice or cider
2 tbsp. maple syrup or raw honey
1 cup pomegranate or cranberry juice
Mulling spices
Cheese cloth or tea strainer

Pour liquid ingredients into a large sauce pan. Simmer on low to medium-low heat (higher heat destroys all the great vitamin C in the juices). Put 1 tbsp. of mulling spices into a cheese cloth bag or tea strainer and add to the pot. (Technically you can put them in loose, but then you have to be careful not to pour them into the drink, and you also can't take them out and reuse them for a fragrance simmer pot). This recipe freezes well, so you can make ice cubes out of the left overs, then pop them into a mug to reheat any time the urge for a cup of spiced cider strikes.

Paleo 101

When it comes to overall health I have not yet found a diet that yields the same results as real food, and especially a paleo diet. I admit I'm not the most faithful paleo lifestyle liver, but I can say from experience that the more faithful I am to paleo the better my health. My digestion is better, my skin is clearer, my allergies are less severe, my joint pain is practically non-existant and I am closer to my ideal weight range the stricter my paleo lifestyle. I've seen a lot of misinformation out there on the interwebs about paleo, so this is my attempt to cover the basics of what to eat, the most frequently asked questions, and to point you towards some excellent resources that have more and better information than I.

What Do You Eat on Paleo?
Lots of real good food! Meats (preferably pastured, organic, humanely raised sources - it's better for the animal and for you, I promise), fish, eggs, lots of vegetables, fruit (especially berries - yum!), nuts, seeds and healthy fats (like olive oil, pastured ghee and coconut oil).

What Do You Not Eat on Paleo?
No grains. (That means no wheat, oats, corn, yes corn counts as a grain, etc. No quinoa either). No legumes (No beans, no peanuts, technically no green beans or peas - but those are in a grey area). No dairy, unless you tolerate it well - and then you should aim for pastured, organic sources - even raw if possible.

Is all that fat bad for you?
Heck no! It's all that sugar, not the fat, not even the saturated kind, that is killing you. Some fat is bad for you - trans fats are good for no one. I repeat - No One. Omega-6 fats (the kind you get from seed oils like corn and canola) are bad for you if not in balance with your omega-3 fats. Saturated fat is also good for you when it is in balance. (No it won't raise your cholesterol and give you heart disease - but sugar will).

Is all the red meat bad for you?
No. But if you're concerned about it you can always stick with poultry, fowl and plenty of fish! Not to mention lots of fruits and vegetables.

Where do you get your carbs?
From all those lovely vegetables and fruits! Paleo is not necessarily low-carb. Yes, you can make it low carb. (And if you have metabolic syndrome that's probably wise). But no, it doesn't have to be. Sweet potatoes, bananas, mangos and papaya are just some of the higher-carb fare that you are free to eat on a paleo diet.

Where do you get your fiber?
From all those lovely vegetables and fruits! (Really - and they come packed with many more nutrients and far fewer anti-nutrients than those whole grains that the food pyramid wants you to get your fiber from).

Okay, I'm interested, where can I find more information?
The two best books I've read on the paleo diet are Practical Paleo and The Primal Blueprint. Some other good ones include The Paleo Solution, Your Personal Paleo Code, Eat The Yolks and Primal Body, Primal Mind. For more info see below or check out these resources.

Here are some great websites and blogs on the Paleo Diet and ancestral health:
Marks Daily Apple (author of Primal Blueprint)
Everyday Paleo
Whole 9 Life (authors of It Starts With Food)
Chowstalker
Balanced Bites (author of Practical Paleo)

Here are some more books for both the science and recipes:
Make it Paleo
Paleo Comfort Foods
The Paleo Diet Cookbook
Primal Blueprint Cookbook
Good Calories, Bad Calories
It Starts With Food
Well Fed



It should go without saying that I am not a doctor and while I am a strong proponent of the paleo diet because I've seen it work first hand, I do not know your unique situation or medical history. Always consult a trusted physician before undertaking a new diet or exercise program.

Simple Steps to Real Food

Simple steps? Yes, truly simple. Moving towards more real food has some hurdles, but I assure you most of them are psychological. Making the switch to real foods can be intimidating. Real food tends to be a little more expensive ("But I only have one income to feed a family of 4"), it may mean cooking more from scratch ("But I burn water"), and it may mean avoiding some foods you consider staples ("But I love ramen noodles and cheese puffs"). But it really needn't be as frightening as all that. You don't have to be perfect, just move in a positive direction, one simple step at a time. Taking just little steps towards real food is worth the effort!

If you're ready to take steps to improve you and your family's health - then you're ready to take some simple steps toward real food! And yes, I'm preaching this as much to myself as to any blog readers. I'm by no means an expert or perfect adherent to this crunchy lifestyle, but I'm working on it!

Whole 30 - Days 0-3

Day 0 - I am glad I committed to this! I am already feeling better just from keeping gluten free the last few days, I know this will help me feel spectacular. I can do this! I went shopping today at Natural Grocers and some other errands with a couple girl friends. While out I mentioned that I was planning to do a Whole 30 during the month of August and one of the girls said she would love to join me! The other offered to help me with food prep if I wanted, we could just hang out and cook. I was not expecting local support, I figured I would be looking mostly for support online. Now I have both!

After hitting up the grocery store I came home and got straight to work on prepping food. I caramelized onions to go in casseroles, with browned ground beef and in meat balls. I baked a spaghetti squash for my egg casseroles and to have with meat for a quick meal. I sauteed zucchini. I got meat out to thaw. I chopped mushrooms. I made two egg casseroles. One savory: with onion, leek, bacon, spinach, potato and spaghetti squash. One sweet: with apples, walnuts, cinnamon and spaghetti squash.

I didn't get done until almost 10 at night, when I crashed in my bed. Overheated in my un-air conditioned house. Phew!

Confession: I Suck At Keeping Gluten Free

The very first task I aim to tackle on my Crunchy Checklist is to just eat real food. I have been paleo full time in the past and know how well I felt all around when I was. Yet two years on, I still have a hard time getting and staying on the paleo wagon.

For instance, while I haven't been keeping strictly paleo lately, I had been keeping gluten free. Early in the season my allergies were getting really bad. It was taking me 2-3 allergy pills (meant to take just 1 pill for 24 hour relief) to get through the day, and still I was itchy and sneezy - just not as itchy and sneezy as I would have been without the medication. So I decided to see if going gluten free would help at all. Low and behold it did! Now, it could be the placebo effect, but then you'd think the placebo effect would have worked just as well with the allergy pill I was taking without necessitating a change in my diet. It didn't make my allergies completely disappear, but most days I didn't even need my allergy pill and on days I did just one pill was enough to completely alleviate my symptoms.

Then, just over a week ago, since the grass pollen season is all but over (and because I was craving a sandwich on chewy, yummy, gluteny bread.... *drool*), I decided to chance it with gluten. Over the last week I've had burgers, sandwiches, cookies and other snacks chock full of gluten. It was delicious.

Amy's Almost-Edible Pit Paste

Part of this paleo journey I'm taking is minimizing my exposure to potentially harmful chemicals. While I still wear a conventional antiperspirant sometimes (like for Murph or a long hike with friends), I am moving towards all-natural deodorants for every day use. I tried some brand names, like Tom's of Maine and Jason's and found that, for me, they didn't succeed in deodorizing. After a few weeks of use my pits smelled garlicky or skunky, or both, in any case - not an attractive odor.

Then I tried making my own. Through some trial and error I came to the following recipe:

3 tbsp. coconut oil
1 tsp. avocado oil
1/2 cup corn starch or tapioca starch
3 tbsp. zinc oxide powder (I just used store bought talc-free baby powder)
1 tbsp. baking soda
1 tsp. witch hazel
A few drops of the essential oil of your choice (I used grapefruit - I like the fresh citrus smell)

Melt the coconut oil first then mix in the other oils (avocado and essential oil). Then add the dry ingredients gradually mixing well until you get a smooth paste. As the coconut oil cools it will become more solid, the avocado oil will keep it at consistency that is spreadable (plus avocado oil is great for your skin). I just spread a dollop (probably about a tsp.) under my arms in the morning and it keeps me fresh all day - even when I walk to work in 90+ degree weather. A note for those with very sensitive skin: you can leave out the essential oil (fragrance) and/or baking soda. I found the baking soda to be a bit abrasive, so I don't put much in, but you may want to avoid it altogether.