Salmon and Omega-3 Fatty Acids

©http://www.inkanat.com/en/arti.asp?ref=salmon-oil

When I first got really sick with rheumatoid arthritis (March 2010), my dear friend Hayley became the salmon chef extraordinaire, and every Thursday night she'd bring me a new salmon dish. What a saint, no? Back then I'd been reading a lot about how omega-3 fatty acids found in salmon help in reducing inflammation and joint pain, along with a list of other great health benefits, including losing weight, preventing heart disease, lowering blood pressure, improving painful periods, reducing ADHD symptoms, reversing breast and colon cancer, and improving your mood. I was also making salmon for myself weekly, and my mom would make salmon almost every Sunday when I'd go home for family dinner. All in all, during those first four months of being diagnosed I was eating salmon up to 4 times a week.

Since then, as my inflammation and pain have decreased drastically, I'm less vigilant about getting my omega-3s from salmon—usually eating it only once every one to two weeks now. I eat chia seeds and flax seeds a'plenty, along with dark leafy greens, free-range eggs, walnuts, olive oil, winter squash, and occasionally shrimp, which all have a varying amount of omega-3s, but today my doctor recommended I make an added effort to eat salmon twice a week. I've been going to a new doctor who reactivates muscles, and he explained that my muscles will heal faster if I eat more omega-3s, particularly those found in seafood as opposed to those found in plants. It's been incredible to see that as the doctor reactivates the nerve connections, my RA pain lessens. He worked on my lower back last week. Many of the nerves in my muscles are no longer getting their messages to the brain and vice versa. So by stimulating the nerves, the muscles are reactivated to once again work as they should. Today the doctor worked on my left shoulder, and I am thanking the heavens that I am continuing to discover more ways to heal naturally. My shoulder has been in a lot of pain the past few days, so I'm excited to see what tomorrow brings.

So on my way home from the doctor's I bought two pounds of glorious salmon, and I'd say I'm awaiting dinner with quite a bit of excitement. Nothing beats eating freshly grilled salmon outside under the oak trees—plus the breeze is perfect today and the sun is my best friend. Welcome back, salmon of the sea! Who knew I was missing you so? One of my most favorite salmon recipes is found here in a past post. To read more about how much you need of omega-3s, click here for one website of information.

Feeling Unworthy Creates Procrastination

Just now I was reading in You Can Heal Your Life by Louise Hay and wanted to share an especially applicable paragraph, as least applicable to me in my life right now as I am writing my thesis and creating my abundant future. I've been noticing patterns of self-sabotage as I work on my thesis and as I get closer to achieving the things I want the most in life. So I thought I'd share this insight, since you may be noticing similar patterns happening in your own life:

If one of my inner belief systems or thought patterns is, "I am unworthy," then one of my outer effects will probably be procrastination. After all, procrastination is one way to keep us from getting where we say we want to go. Most people who procrastinate will spend a lot of time and energy berating themselves for procrastinating. They will call themselves lazy and generally will make themselves out to feel they are "bad persons." (pp.76–77)

Thanks, Louise Hay, for helping put the pieces together for me. It's time to be more gentle with myself when I procrastinate, and it's time to go a little deeper to get to the root of feeling unworthy and release all those false beliefs that are keeping me down.

Most of these negative feelings that we pattern our life after come from experiences we had before the age of 7. So be kind to yourself (I'm mostly talking to myself here), and see yourself as a little child who is feeling afraid or unworthy or unloved. It's a good reminder to me to be a little more kind to and patient with myself. Here's to loving ourselves more!

Source: data.whicdn.com

Getting Chomped

Some of you may remember the post from last year about the queen of our garden, Lady Sunflower, who appeared quite unannounced but much to our delight. We adored her. She spread sunshine over our entire garden. A few weeks ago five new little baby sunflower plants peeked up out of the ground, and instantly became our pride and joy. We just can't wait to see them grow as big and as beautiful as their mama. They are the sweetest little guys, already with fuzzy stems and full green leaves!

Last Monday morning I went out in the garden to check on our plants. I scanned the soil for the sunflowers, but I couldn't see any green. My heart sank. Then I saw them. They were strewn about the garden. One lay motionless (obviously, but you know) and rootless on the opposite end of the garden, two of the babies were still firmly in the ground but their leaves had been chomped off, and two of the plants lay on their side, roots still attached. I was so upset. So angry! But at the same time I knew I wanted these little sunflowers to live without any more deer attacks, so I forgave the deer. I know. I wasn't easy. I said some peaceful prayers asking that the deer find greener pastures and no longer desire our yard. 

And then I replanted. I quickly picked up the little sunflower whose roots were gone and put him back in the ground. I know that many of you may say this was silly because plants can't grow without roots, but my faith was great. I talked the little plant through it and told him how his roots would grow back. Just because something doesn't usually happen doesn't mean it's impossible—maybe no one has ever believed. Well I believed. I could already see my garden with five regal sunflowers, and so this little guy was going to grow his roots back.

Then I went to the plants with roots still attached and placed them near their sunflower brothers, telling them they'd grow their leaves back and that they'd soon be strong enough that the deer wouldn't mess with them. I dusted off the other two plants still in the ground and told them the same thing. To keep growing and soon they'd be strong enough that they would never get chomped like that again.

The well-being of our little sunflower babies never left our minds all that week, and we kept praying that they would be protected until they could get strong enough. I kept seeing all five of the sunflowers watching over our lush garden, and it made me feel so happy and secure that they would be safe.

It's been eight days, and we still have our five baby sunflowers. And the plant that lost his roots is growing back faster than the plant that was uprooted and still had his roots. I believe in sunflower miracles. I believe faith is real, however we choose to use it in our lives.

How many times do you think our Heavenly Father gently picks us up, dusts the dirt off, and replants us? Sometimes our roots are still intact, but sometimes they got chomped clean off. And in all reality, sometimes we're the ones doing the chomping. Some days it seems easy for me to surrender, let go, and trust, but those are usually the days when I have been brought the lowest and am utterly exhausted. Why do I let myself get to that point instead of trusting that He will do the healing? I know that. I think that's what often makes this dance so hard, because knowing we should let go and trust often makes us struggle even more. But I do believe in miracles and I do believe we are each deserving of a miracle. A little sunflower taught me so.

RA Timeline: Symptoms and Treatment

Many of you are coming to this blog in search of answers. Maybe you have an unexplainable pain in your body, maybe you want to start eating healthier, or maybe you have RA and want to know what I did to be mostly pain free now.

For those who think it might be helpful, here's a timeline that shows when my physical pain started, what medical practitioners I visited, how I changed my diet, and any other specifics that might help you along your own journey. Please let me know if you have timeline questions that I don't answer. And remember that everyone's experiences with health and healing are different, so always be in tune with the needs of your body. My experience may be very different from your own, but hopefully you can pull a few gems from my journey that will help you in your own. I've learned there's always hope!

2009
Oct 8–10: Left shoulder frozen for first time. Researched pain and seems to be bursitis. Wearing a sling.
Nov 20-23: Right shoulder frozen for first time. Bursitis. Wearing a sling.
Dec 31–Jan 2: Right shoulder frozen again. Bursitis. Wearing a sling.

2010
Jan 1–2: Right shoulder frozen. Bursitis. Wearing a sling.
Jan 4–6: Right shoulder frozen. Bursitis. Wearing a sling.
Jan 23–26: Right shoulder frozen. Bursitis. Wearing a sling.
Jan 28–29: Severe throat pain. Tender on outside of throat—can't turn head w/o throat in pain. (Ended up being connected to the RA.)
Jan 29: Teeth hurt bad. Left side. (Ended up being connected to the RA.)
Jan 30–Feb 23: Right foot in pain—second toe. (Turns out my toe had a stress fracture from wearing low heels for a few hours! What?)

Feb 17: Left elbow starts hurting for first time. Can't put any weight on it.
Feb 18: Finger joints start hurting for first time. Difficult to use fingers to dress myself, drive, tie shoes, push microwave buttons. You get the idea.
Feb 18–21: Left shoulder frozen. Bursitis. Wearing a sling.
Feb 24–25: Right wrist bone swollen and hurting for first time.
Feb 25: 1st doctor's appointment about joint pain. Anti-CCP test results high. Most likely rheumatoid arthritis, but referred to a rheumatologist for further examination and testing.

Mar 01–03: Jaw frozen for first time. Left side. (Connected to the RA.)
Mar 03–04: Left wrist bone swollen and hurting again.
Mar 03: Dad gives me a priesthood blessing. (In my religion we believe the priesthood is God's power on the earth, so if we are sick we'll often ask a priesthood holder to give us a blessing.)
Mar 08: Right hand first knuckle, on pointer finger. Swollen and painful.
Mar 08: Visit gastrointerologist about colon pain. Diet change #1: No more dairy. Diet changes that followed included no more processed foods, white flour, table sugar, table salt, and meat. Lots of whole grains and whole foods. If it grew out of the ground, I ate it.
Mar 08: 1st visit holistic practitioner about joint pain. Click here for details. Includes light & sound treatment.
Mar 09: Fingers start hurting again and continues nonstop now. Mostly left pointer and middle finger joints, and right pointer knuckle. Can't cut food anymore.
Mar 10: 1st visit with rheumatologist. Lots of X-rays. No joint damage, but stress fracture on toe. More blood work. Doctor gives me prescription for Naproxin.
Mar 11: Start taking Naproxin, but doesn't do anything for the pain. After a few weeks I decide to not take it anymore.
Mar 25: 2nd visit with rheumatologist. Blood work confirms I have RA. Ultrasound on joints show no joint damage. Very frustrated with the doctor. I don't feel heard, and she has nothing to tell me about prevention.
Mar 27–28: First time I feel like I was hit by a truck. Can barely walk or move. Can't drive because legs too weak. I am determined I will not live like this.
Mar 31–Apr 30: Elbow pain severe. Left side. Never quite stops for months, but pain gets fainter depending on the day.

Apr 06: Get a handicapped parking pass. I ask for a stronger prescription for the pain but never fill it. 
Apr 07: Orthodic insoles made for my shoes at Wasatch Orthodics, $250.
Apr 07: Purchase a Blendtec and start making green smoothies daily!!
Apr 08: Committed to daily walk through the neighborhood even if it hurts and is more like a shuffle.
Apr 24: First massage for RA. Rain drop therapy w/ essential oils. Thanks, Char!

May 06: 2nd visit with holistic practitioner. Includes light and sound treatment. (If you want to know what she told me about the RA and what caused it in me, please comment and I will share more.)
May 15–16: First time both feet are in pain. Saturday I walked a few hours in Seattle until feet hurt too bad, and then Sunday I couldn't walk unless delicately w/ shoes on around the house. Unbearable pain.
May 18: The extreme fatigue is setting in for first time.
May 27: Replace toothpaste, deodorant, shampoo, lotion, and all personal care items to all-natural. Coconut oil replaced lotion and eye make-up remover.
May 29: Another Rain Drop massage from Char.

June 01: No more gluten as an experiment.
June 21: Discover Victoria Boutenko and raw food. Check out her books from library. Start experiment to not eat nightshade vegetables.
June 29: 3rd visit w/ holistic practitoner. Includes light and sound treatment.

Jul 12: Cancel appointment w/ gastrointerologist.
Jul 15: Cancel appointment w/ rheumatologist. Never go back to rheumatologist. I tell her I'm seeing progress in my health through diet change and natural & holistic medicine.
Jul 22: Start swimming 2–3 times a week.

Aug 19: 4th visit w/ holistic practioner. It's official—doctor's computer shows my body does not tolerate tomatoes, nightshade veggies, corn, gluten, peanut butter, soy, dairy. All my food eliminations are paying off. Includes light and sound treatment.
Aug 24: Attend raw foods cooking class.
Aug 31: Massage.

Sept 15: First time hip hurt.
Sept 20: Doctor appointment. Lots of abdominal pain, but everything looks okay.

Oct 04: Start water aerobic class. Water too cold for my joints, so I don't go back.
Oct 13: Start using Frankinscense essential oil my dear friend Miriam gives me.
Oct 19: 1st cranial sacral therapy visit. Focus on releasing emotional blockage in chakras to get energy flowing properly throughout the body again. Emotional blocks are often the cause of illness.
Oct 21: 5th visit w/ holistic practioner. Pain steadily dropping with each visit. Includes light and sound treatment.
Oct 26: 2nd cranial sacral therapy visit.

Nov 09: 3rd cranial sacral therapy visit.
Nov 17: Go to Brandon Flowers concert and request a chair. People get riled up that I get a special seat. My first experience w/ public being unaware and me feeling ashamed of RA. Accused of making up the pain just to get a special seat and that felt horrible.

Dec 02: 6th visit w/ holistic practitioner. Pain still dropping steadily.
Dec 11: Rain Drop massage.  
Dec 11: First time making a special exception to eat "regular" food like roast beef, canned corn, mashed potatoes, and a dinner roll. I was invited to a Sunday dinner and felt confident about my health improvements to make a diet exception. I said no to the Jell-O and pie though.

Dec 13: First cranial sacral visit with new practitioner. (I continue my visits about once a month for the first 7 months. Now I go on average every 3 months.)

Dec 16: First time going to chiropractor. I start going 2 times a week for 4 months. I stop going because I now have a good handle on what emotions trigger the physical pains Dr. Robb is adjusting me for chiropractor.

2011

Sept 25: Invited as a guest speaker to a Sunday workshop service to speak about spiritual & physical healing through Christ based on what I'd learned through my RA journey. Amazing experience! (I have a recording, so I think I will upload this in the future.)

Oct 03: First time going to acupuncture. For 10 weeks (Oct-Dec) I went 2 times a week. Then from mid Dec-Feb I went 1 time a week.

Nov 29: Start yoga again. Hooray!

Dec 2: 7th visit w/ holistic practitioner. The RA does not show up in my body anymore, and pain doesn't register on her computer. I cried the whole way home.

2012
Feb 23: I got re-evaluated today at acupuncture, and I've made so much progress I will be going only once a month now. This is huge! I was jumping for joy.

Today: I still primarily eat a gluten-free vegan/pescatarian diet. Lots of whole foods and little sugar. I eat peanut butter again and nightshade veggies, but everything in moderation. Still no soy, which I think is a good idea for most people—as little processed foods as possible makes a huge difference. If you're saying, "Please pass the green!" you're sure to be on the best path for your all-around health.

The Banana & Nut Butter Skinny Muffin

Can you tell I'm enjoying the Skinny Muffin concept? I was in a peanut butter mood this morning and thought, "Hey! Why not make a peanut butter muffin?" I think most of my enjoyment in eating something I've created is in knowing that I was the artist of my food. It's so fun! Have you come up with any new food combos lately? I'd love to hear.

Serves one

1 teaspoon coconut oil

1 tablespoon all-natural nut butter (almond, peanut, etc.)

2 tablespoons mashed banana

1 cage-free egg

1/4 cup ground flax seed

1 teaspoon baking powder

1 packet stevia

1. Put coconut oil and nut butter in a coffee mug and pop in the microwave for about 15 seconds, or till coconut oil is melted.

2. Add banana and egg to mug and beat. 

3. Add the rest of the ingredients. Stir well. 

4. Microwave 70 seconds. 

5. Remove mug from microwave and turn upside down over a plate to let muffin fall out. And, literally, it slips right out! This muffin is a beautiful golden brown.

6. Cut muffin in half and take a bite! Prepare to be amazed.

Cantaloupe-Blueberry Smoothie w/ Flax Seed

1 cup water
1 tablespoon ground flax seed (or flax seed meal)
1/2 cup blueberries
1/2 cup purple grapes
1 cup small squares cantaloupe
2 handfuls kale or chard

Optional:

Protein powder

Stevia to taste

Agave to taste

Xylitol to taste

Blend it all up in your trusty old power blender. Remember, the more frozen fruits going into your smoothie, the more water you want to add so your blender doesn't jam. Sweeten to taste with protein powder, stevia, agave, or xylitol.

The Friday Muffin

So it being Friday and all I was craving more of a "party" muffin. You know, like a muffin to let me start my Friday off with a little thrill and excitement. And that's when the perfect idea came to me. This Skinny Muffin I've been eating all week long for breakfast needed some chocolatey goodness!! Who's with me?

I looked in my fridge and what did I behold but a mason jar filled with Homemade Vegan Hot Chocolate I'd made the night before. (Basically when this hot chocolate recipe says it's "vegan," it means it's dairy free. I don't know any hot chocolate recipes to date that call for meat.)

Over night the hot chocolate I'd made had solidified a little, making it resemble a runny chocolate pudding. Perfect! So I added 2 tablespoons to the Skinny Muffin recipe and then spread a little more hot chocolate pudding on top with some coconut oil. So perfect for getting Friday started off right in a healthy-yet-chocolatey sort of way! Move over donuts. We've found The Friday Muffin.

Serves one

1 teaspoon coconut oil

1 tablespoon mashed banana

1 cage-free egg

2 tablespoons cold Homemade Vegan Hot Chocolate

1/4 cup ground flax seed

1 teaspoon baking powder

2 teaspoons cinnamon

1. Put coconut oil in a coffee mug and pop in the microwave for about 15 seconds, or till coconut oil is melted. 

2. Add banana and egg to mug and beat. 

3. Add the rest of the ingredients and stir well. 

4. Microwave 60 seconds. 

5. Remove mug from microwave and turn upside down over a plate to let muffin fall out. And, literally, it slips right out! 

6. Cut muffin in half and spread coconut oil and more hot chocolate pudding over top. 

Happy Friday to you!

The Skinny Muffin—as seen on Dr. Oz

If you're looking for a fast, easy, and healthy breakfast, here's Jorge's Skinny Muffin as part of his "lose 80 pounds belly fat" diet. This muffin is gluten free, dairy free, and vegetarian, and it's oh-so good. Who knew flax seed would make such an amazing flour! This muffin is light and fluffy, unlike any gluten-free recipe I've tried.

The recipe you see below is after a little tweaking on my part. My first attempt at the recipe created a muffin that was too bland and too dry for my liking, so I experimented with adding apple sauce and then some banana, along with some more stevia. See what you think about my changes and feel free to do your own tweaking.

Serves one

1 teaspoon coconut oil
2 tablespoons mashed banana
1 cage-free egg
1/4 cup ground flax seed
1 teaspoon baking powder
2 teaspoons cinnamon
2 packets stevia (I'd avoid the Steviva brand. I personally am repulsed by the taste.)
2 tablespoons blueberries

1. Put coconut oil and banana in a coffee mug and pop in the microwave for about 15 seconds, or till coconut oil is melted. 

2. Add egg to mug and beat. 

3. Add the rest of the ingredients except the blueberries. Stir well. 

4. Now add blueberries, mixing without crushing the berries. 

5. Microwave 60 seconds. 

6. Remove mug from microwave and turn upside down over a plate to let muffin fall out. And, literally, it slips right out! 

7. Cut muffin in half and spread coconut oil over top. Add honey if you'd like it a little sweeter. ¡Buen provecho!