"Get on Board! Go plant-based to help manage fibromyalgia"
Hello, my name is Shari Emami and I am a health coach, holistic practitioner, and former fibromyalgia patient. I am here to tell you why plant-based diets can help with fibromyalgia.
I am sure you have heard about the health benefits of plant-based diets. You might be concerned that it’s just a fad diet, but did you also know that it can help lower inflammation and alleviate symptoms of fibromyalgia?
Plant-based diets commonly referred to as vegan diets, are when you don’t consume any animal-based products. The benefits of going plant-based include lower levels of saturated fat, and cholesterol, and better control of serum glucose. In addition, high intakes of plant foods and limited amounts of animal foods provide fiber, magnesium, potassium, boron, folate, and antioxidants such as vitamins C and E, carotenoids, and phytochemicals. It can improve digestion, gut health, and heart disease as well as a means for cancer prevention. It also lowers C-reactive protein, which is a marker for inflammation in the body. High levels of C reactive are found a lot of times in fibromyalgia patients. Also, a lot of times fibromyalgia patients have low magnesium, so a plant-based diet can help with that.
You will of course need your vitamin B-12 and iron, and by cutting out meat you lower that level.
What you can do is shop correctly and take a B vitamin complex. Below, I am sharing with you a shopping list that you follow along to make things simpler for you.
Shopping Guide Suggestions:
Plant-Based Protein Sources To Include In Your Grocery
List
Tofu, Tempeh, Seitan, Beans, Lentils, Nutritional yeast, Spelt, Chia seed, Edamame, Spirulina, Peanuts, Green peas, Soy, Pumpkin seed, Almonds, Soy milk, Seeds, Spinach, Oats, Broccoli
Types of Carbohydrates To Consume
Quinoa, Amaranth, Gluten-free bread, pasta, Sourdough Bread, Oatmeal, Almond flour, Cornmeal, Buckwheat, Brown Rice, Wild Rice, Sweet Potato, Potato
Fruits To Consume
Pineapple, Guava,Strawberries, Kiwi, Dried Fruits, Banana, Avocado, Apples, Pears, Peaches, Nectarines, Grapes, Blueberries, Raspberries
Vegetables To Consume
Squash, Leeks, Cucumber, Tomatoes, Zucchini, Broccoli, Leafy Greens, Spinach, Carrots, Red bell pepper, Beets, Peas
Plant Based Southwest Mexican Salad
Serves about 4 people
Ingredients
1 package of plant-based shredded chicken (Plant Basics or any other plant-based brand)
1 medium avocado
2 heads of romaine lettuce
1/2 cup of corn (frozen) thawed
4 tablespoons of Cilantro Lime Dressing ( Primal Kitchen or another brand)
1 bag of tortilla strips ( Organic or Non-Organic)-Optional
1 tomato (optional)
Instructions To Prepare Chicken
1. Preheat your air fryer to 400°F (200°C) for a few minutes.
2. Remove the frozen vegan chicken from the packaging and arrange them in a single layer
in the air fryer basket.
3. Cook the vegan chicken for 10-12 minutes, flipping them halfway through the cooking
time, until they are golden brown and crispy.
4. Check the internal temperature of the vegan chicken using a food thermometer to ensure
that it has reached 165°F (74°C), which is the safe temperature for consuming cooked
chicken.
Let the chicken sit for about 5 minutes
Salad
1. Cut up the 2 heads of romaine lettuce into small pieces.
2. Peel and cut the avocado into small pieces
3. Put the thawed-out corn in a saucepan with 1 scoop of plant-based butter and cook for about 10 minutes on low to medium heat. Stir and mix.
4. Mix the lettuce, avocado, corn, chicken, and cilantro dressing. Distribute evenly.
5. Add tortilla strips
Serve and Enjoy!
Gluten Free Cherry Delight Pie
Filled with antioxidants and anti-inflammatory properties.
PREP TIME: 25-30 minutes
COOK TIME: 50 minutes
SERVINGS: 8 servings, makes one 9-inch pie
INGREDIENTS
● 2 batches gluten-free pie crust dough or almond flour pie-crust dough
Filling:
● 6 cups pitted sweet cherries (fresh, or frozen and not defrosted; about 2 1⁄2 pounds )
● 3/4 cup of organic granulated sugar or coconut sugar
● 1⁄4 cup cornstarch
● 1/2 teaspoon ground cinnamon
Finishing
● 1 tablespoon milk , cream or coconut milk
● 1 tablespoon coarse or granulated sugar, coconut sugar works as a substitute
INSTRUCTIONS
Making The Crust:
● Prepare the gluten-free pie crust dough or almond flour, as directed. Form half of the dough into a 9-inch pie crust as directed, and chill until needed, at least 30 minutes and up to 2 days if covered.
● On a surface dusted lightly with oat flour, roll the remaining pie dough to a 12-inch round, it will be about 1⁄4-inch thick or a little thicker. Use a cookie cutter, biscuit cutter, or small glass to cut out shapes measuring about 2-inches in diameter.
● Place the dough shapes on a small baking sheet lined with parchment paper and chill until firm, 20 minutes and up to 2 days if covered. Optionally, press the dough scraps together, wrap and chill until firm, and repeat the rolling/cutting process once more. You may not need all the cut-outs, and extras can be baked alongside the pie for a snack.
Making The Pie:
● Position a rack in the lower part of your oven, top with a baking stone if you’ve got one and preheat to 425oF (220oC). Line a rimmed baking sheet with parchment paper for easy cleanup.
● To make the filling, in a large bowl, whisk together the sugar, cornstarch, and cinnamon, then add the cherries and toss to combine, and let sit 10-20 minutes to collect the juices.
● Spoon the fruit and juices into the chilled crust, then smooth it out lying flat. Place the chilled dough shapes over the top of the fruit, overlapping them slightly and leaving lots of air pockets for steam to escape. Brush the rounds with the cream or milk and sprinkle with the coarse sugar.
● Place the pie on the lined baking sheet and slide into the oven.
Bake at 425oF (220oC) for 15 minutes, then decrease the oven temperature to 375oF
(190oC) and continue baking until the crust is golden and the fruit is at a thick and bubbly consistency. 35–50 more minutes.
● Please be careful. Let the pie cool completely to set the fruit, for at least 2 hours, then cut into desired pieces and serve at room temperature. The pie is best shortly after baking and will keep at room temperature for up to 1 day, or refrigerated for up to 3 days.
Serve with whipped cream
If you would like more information on fibromyalgia and diet basics, please consider purchasing my e-book by clicking here.
Thank you!
Shari Emami