As a diet columnist and holistic nutritionist, I share your desire to improve my food plan based on the latest and greatest research and advice from experts. And because I have fibromyalgia, I am particularly careful about avoiding foods that might cause a flare-up. To help, I enlisted one of the most renowned health physicians in the nation: Dr. Ann Kulze, author of books targeted at helping you eat right.
Here are her tips:
Breakfast: Steel cut oats, quick cooking or traditional ( very nutritious slow release carb) made with either 1% milk or soy milk( both great for protein) and topped with 1 tbs of wheat germ ( brain-healthy omega 3 fats, folic acid, vitamins and key minerals), ½ ounce of walnuts (excellent source of omega 3 fats along with potent polyphenol antioxidants), and ½ cup blueberries (one of the very best brain healthy fruits!).
Lunch: Lunch should always include healthy protein, slow release carbs, and fresh produce. Salmon salad sandwich (canned salmon is the very best source of omega 3 fats and vitamin D – both critical for brain health. I make it just like you would tuna salad and serve on 100% whole grain (healthy carb) bread. Plus: an apple and 1-2 squares of 70% cacao or higher dark chocolate (truly a healthy dessert)
Dinner: Go for healthy protein (as a vegetarian, I love mixing cottage cheese with plain non-fat Greek yogurt). Enjoy fiber-rich veggies. Spice things up by adding garlic, parsley, and curry powder to your veggies. The dressing should not be fat-free as it is filled with sugar and will mean you are missing out on the fat-soluble nutrients in the veggies that your brain loves. Fat soluble nutrients like carotenoids and vitamin E require the presence of fat to be absorbed. Instead, use a prudent portion (1-2 TBS) of a olive oil-based homemade vinaigrette.
In regards to fibromialgia, Dr. Ann suggests using a probiotic supplement and trying a trial of gluten-free eating. Learn more about Dr. Ann and her newest books by visiting: www.DrAnnWellness.com.