Looking for tips for healthy eating? Look no further. Just the other day I received this touching email from one of my readers Nicole, a young woman dealing with Fibromyalgia and Chronic Fatigue Syndrome. I won’t get started on the health insurance aspect of her words. Sometimes that issue is absolutely heart breaking.
In any event, as you will see below, Nicole has written to me for advice on what to eat. In spite of this site, I am a very boring eater.
My husband makes fun of me at dinner time when I eat an entire 2 heads of steamed broccoli (with this yummy Mustard Marmalade Dressing of course), all the while chomping away like a rabbit and teasing him that I need to get my 5-9 servings of produce every day (neurotic, I know). Of course I have a decent helping of protein with said broccoli and do so at every meal. More on that later, let’s get to Nicole and her lovely epistle:
Hey Elana,
I first want to say that I absolutely love your website and recipe ideas. My name is Nicole and I am 20 years old, and I am looking for your advice.
I am currently saving up money to treat my Fibromyalgia and Chronic Fatigue Syndrome. I am doing this because I have aged out of my parent’s insurance. I recently got a job, the first one since my illness, and have been working the best that I can to save up.
I love food, and have gone grain free for the passed 3 months to help me lessen the symptoms of my illnesses while i work. Being that i am so tired all the time, and work takes the energy that i do have, i am finding myself slipping into my old eating habits because i don’t have the energy to prepare my meals anymore. I am also completely boring myself with my lack of ideas. If i eat one more salad, or one more plate of grilled chicken with veggies, i think i just might lose it!
You mentioned that you were grain free. So i am curious if there are any tips you have, or any ideas, on how i can still eat grain free, VERY low sugars/fruits, and still have time to sleep,so that i don’t want to eat every grainy, sugary food in my wake. I sadly, almost purchased a package of Oreo’s and was going to admit defeat while watching Pride and Prejudice. I was even going to dunk them in milk, which i also have been avoiding. So you can see, I am coming VERY close to undoing all my hard work.
My main problem is also breakfast, because the standard omelet or anything egg just DOESN’T fill me at all. I have to tell you, I am a hungry hungry girl in the morning, and without grains as an option, i am losing ideas. Any advice you could give would more than help me I’m sure.
Thanks so much for your time reading this novel of a question,
Nicole
First of all, I think what Nicole is dealing with is common for so many of us. We live in a world of processed junk food and are likely addicted to foods that aren’t so good for us until we break the habit. At least that’s what I’ve found to be the case for myself. We often crave the foods we are allergic to and this is called an allergic-addiction. Quite a lot of interesting information on this can be found in the book, Dangerous Grains
Anyway, on to some solutions (and confessions). And you might not be very impressed. At all. An ideal day for me consists of eating the same meal for dinner, then breakfast and lunch the next day. This meal repetition saves a lot of time and I also find it strangely comforting. It’s not boring though because I use so many flavors in the dishes that I make. I love to snack on nuts and berries (goodness, that sounds so puritanical and annoying, I do apologize).
While I have gluten free junk food in my house for the boys, after years of going without it, I do not have cravings anymore. It takes time. And remember, patience, as so many of us are dealing with chemical cravings to sugar or other substances of choice that we might not feel so great eating. When I look at the stuff instead of thinking of a good sugar buzz, my brain somehow automatically goes to the migraine that I would get after that. My goal in dealing with both celiac disease and multiple sclerosis is to eat as clean as I can and to have as much energy as I can to keep up with my boys.
I would say that it is this passion (for them and for living) which helps to keep me focused on my goal.
When I do get cravings I find myself munching on organic fruit sweetened dried cranberries –I am obsessed with everything cranberry right now.
I have read books that claim that MS (and other disease) symptomology can be kept in check with diet. In particular, the book The Gift of Remission
However, I know this way is not for everyone.
I do want to post a couple of yummy menu items that might help Nicole (and you) out. This week is so busy that I will be making a double batch of Ina’s Grilled Lemon Chicken and stretching it into 2 nights of dinners, plus my breakfast and lunch. I’ve been making double dinners this whole week since it is a zany one and I’m out of the house so much.
My Favorite Entrees:
Favorite Sides and Salads:
For Snacking I Love:
You’ll notice I incorporate fruit with my meals. I like to do this as I feel more satisfied after eating a meal with something sweet in it.
I hope this post is helpful to you, Nicole and others who may be dealing with similar situations. This is just the way I do things, it is what works for me and simplifies my life. It may have no baring on anyone else’s. Just my humble offerings. Enjoy and laugh at it if you must :-)
Cheri says
Nicole,
I too spend my Sunday cooking for the week. The idea of quiche is a good one. I make a crustless quiche but I can’t WAIT to try Elana’s recipe in the Almond Flour cookbook.
I have found that the more grain – even if it’s rice – that I eat the more I want grain and baked goods.
When I was first diagnosed with gluten intolerance I went on an elimination diet. Taking all grain out of my diet made me feel better in about 2 weeks. I felt so good I stayed like that for over a year. After a while I got brave and decided to begin adding things back in and soon found that I could tolerate corn in small amounts, rice was fine but wheat gave me a headache and instant lower GI distress.
When I’m stressed I want to crunch something and I tend to turn to tortilla chips more than turning to celery but if the celery is there and washed and cut – I will eat it. Making a good choice has everthing to do with being prepared.
The more I am grain free the more I will stay that way – if I let some in it’s easier to let myself slip more often. I have more energy when I’m grain free.
For breakfast my doctor had given me a protein supplement called Ultra Clear to use as a smoothie while I was clearing the grains out of my system. I did that for 6 months initially. I do it once a year now just as a cleanse.
For lunch I have a big salad and I vary the veggies and meat and dressing to keep it interesting.
Dinners I would have a piece of grilled or roasted protein and veggie. Making things ahead of time and freezing allows for variation in your weekly dinners especially if you cook for one.
If I don’t have the protein, I’m too hungry.
Snacks have almost always been apples and almonds.
When I traveled for work I never went anywhere without a Lara Bar, apples and almonds and a bottle of water.
I know it’s difficult to feel as though you’re deprived of something you want but when you begin to feel better that is a motivation in itself. Begin to change your thinking pattern about this lifestyle change as healthy and adding energy to your life instead of a punishment.
Good luck and thanks to everyone else who shared. It’s nice to know I’m not alone in my own struggle to stay healthy.
Jenny L. says
Hi Nicole,
I also have fibromyalgia. A lot of people with fibro also have hypoglycemia (low blood sugar). I find that it really helps my fatigue if I completely cut out sugar and eat a protein every 2 to 3 hours and make sure you have a good protein breakfast. If I eat carbs for breakfast without protein, I will feel bad for the rest of the day.
When I am having a flare and feel particularly rotten, I try and remember that the flare will not last forever and I will feel at least a little better soon. It is very easy to feel discouraged with this disease and it helps to stay positive.
Good luck.
Nancy says
Hi Nicole,
I avoid many foods and have found that a smoothie for breakfast, with fruit, protein (hemp powder for me), kale or spinach, and a probiotic capsule dumped in, holds me until lunch and is easy to make and take. I’ve cut back on the fruit and added more greens to minimize the glycemic load. In colder weather, or for a really hurried morning I’ll have some squash or pumpkin bread made with nut butter (no grains).
Elana’s blog has been a huge help to me as well, as we avoid the same foods. I also do a lot of batch cooking and freezing – everything from “breads” to my own chicken soup. A crockpot could become your best friend. :)
Don’t give up – you will definitely take 2 or more steps back for every step forward you have achieved. Stay positive and best of luck with saving for and finding the right kind of medical help.
Wendy says
Nicole, I also have fibromyalgia and CFS. I have had some heavy metal testing, systemic yeast infection testing and food allergy testing. I was positive in all three areas and was treated. I am feeling much better. Just an idea for you to look further into. Good luck and take care.
Jennifer Bradley says
Hi to Nicole and Jenny, the last post(er)…
I was diagnosed with both as well at the age of 16. I am now exactly 30. It still blows my mind, that literally half of my life has been as a slave to these issues. This spring I found out about some hormonal, estrogen and progesterone, imbalances. and Not minor ones either.. MAJOR lack of female hormones. I’ve been in menopause this entire time!And I am gluten-intolerant, so eating accordingly has helped my stomache issues tremendously! For breakfast, try some gluten-free Rice Chex with fruit, muffins which you can easily make with Pamela’s mix or from Elana’s recipes, or even some gluten-free Kinnikinnick English Muffins (not sure if I spelled that right) ..they are SO yummy! Hang in there. You gave me a smile today, after a day of being down in the dumps and feeling all alone in this! Thank YOU !
Jenny says
Hello,
Nicole, I also have Fibromyalgia and CFS. I have noticed that some light exercise such as walking, pilates and a gluten free diet have really helped with both of them. I have celiac so the gluten free diet isn’t just to help with the other two.
I agree with eating lots of fruits, veggies and salads. Fried or heavy foods I do my best to avoid. Also I try hard to not eat too much sugar. I make most of my food and try not to eat out too much. Plus I use a lot of Elana’s recipes with Agave instead of sugar.
I live by myself, but I cook in larger portions and freeze my meals. Many times I eat my left overs from dinner one night and eat them for lunch the next day. I made a lot of quices and have a slice for dinner with a salad for dinner and quice and fruit or yogurt for breakfast.
I was diagnosed when I was 15 and am now 27. Thankfully over the past few years with these changes in my lifestyle and diet I haven’t had many issues or doctors appointments for the Fibro and CFS.
Good luck, I hope everything works out for you!!
Hannah's Harvest says
My heart goes out to Nicole. I know how hard it can be to stay on track especially when you are exhausted. I agree with looking at adrenal fatigue as most Americans now are dealing with this on some level with the amount of sugar and caffeine in the diet.
I like to advise people to treat breakfast as truly the most important meal. It is challenging to be grain free and means planning ahead. That is why Elana’s site is so treasured for me. I love to know there is a place where I can eat every recipe she writes. When I went away recently for a wedding I made a batch of sesame dip and brought cut up veggies with me. I made the walnut torte so I would have a treat, and I made a fritta to have for the low protein moments.
Having eggs over greens works to make me feel more satisfied in the mornings and then i usually will eat again very soon after, something sweet or I will have a kombucha which really fills me up.
Good luck Nicole, I wish you health and happiness,
Hannah
zebe912 says
I find that if I do a big meal prep for the whole week on Sunday then I can just pull things out of the fridge & freezer that are already made or just need heating. This is the only way I stay on track. If I have to think of something at the last minute, it tends to go bad quickly.
Make some of Elana’s muffins and put half of them in the freezer, and keep half to use for breakfasts or snacks during the week. I find I do better with a muffin & eggs in the morning that with just one or the other. A great way to make eggs ahead of time & pack them with some extra nutrients is this: http://thewholekitchen.blogspot.com/2009/10/breakfast-on-go-egg-muffins.html They are basically mini quiche and you can add whatever you want & can eat. I add spinach, cheese, & ham to mine.
~M says
Here are a few more tips that I incorporate:
Breakfast is tough. Try sauteeing greens or a spinach and chia (or protein powder or nut butter) filled smoothie alongside eggs. Leftover salmon, chicken, and chicken soup are also some of my breakfast favorites. I’ve also been known to add smoked salmon and chives or green onions to eggs. Make a few batches of muffins for a midday snack; my favorite ones are coconut flour based because they are the most gentle to my GI tract. Alternatively, if you’re most hungry in the morning, treat it as your main meal (how most of us treat dinner in the US) but then have a smaller dinner when you’re exhausted.
Try to put a minimum of 1-2 portions aside to freeze, as a minimum, every time you cook. This way you’ll always have “fast food” ready within minutes.
Use a crockpot to make soup, steam/poach chicken, etc. I have the most energy in the morning so I assemble the ingredients then and it can simmer all day and, as soon as I get home, dinner is ready. I might have a salad or green smoothie later in the evening as a snack.
In general, plan out your meals so you’re never stuck without knowing what you’ll be eating.
I also find that it’s much easier to cook when you’re cooking for more than yourself so invite a friend or family over. You can either cook together, like I usually do with my husband, or alternate so that you cook, say, Monday, and someone else cooks Wednesday, which will give you a night off to relax.
I’ll see if I can think of any more ideas…best of luck!
Scott says
Make sure to have your adrenal and thyroid levels tested. And definitely read everything at this site on adrenals and thyroid. Adrenal fatigue is very common and the western diet/lifestyle brings it on bigtime!
http://www.stopthethyroidmadness.com