I just read a chat room thread yesterday that surprised me. I know it shouldn’t, but it did.

The person writing the question said that she’d tripped over a rug in her son’s room and fell. Later she was achy and sore and then a few days later, went into a full-blown fibro flare. She wondered if the flare was related to the fall.

I don’t blame her for asking the question; the problem is that she has to ask it at all! There’s still so much MISINFORMATION out there, that people really don’t “get” fibromyalgia and autoimmune/chronic illness responses.

In a nutshell, here ‘tis!

Anything that worsens your symptoms, can cause a flare.

Here’s a quick list of what may bother you and play a role in a symptoms flare:

1) Foods that don’t “feed” you (processed foods, fake foods, foods to which you have an allergy or intolerance)

2) Physical trauma (no matter how major or minor)

3) Unhealthy thoughts (what’s spinning around in your mind?)

4) Relationship difficulties (drama, worry, anxiety, etc.)

5) Lack of fitness/muscle tone (the body needs daily movement!)

6) External toxin exposure (pesticides from the lawn, laundry soaps, scented candles, perfumes, etc.)

7) Internal toxin exposure (dentistry, pharmaceuticals, immunizations, chemical dyes/food additives, etc.)

8) Infections (have you had a cold or flu lately?)

9) And, of course, an over-arching theme of stress…no explanation required

I’d like to note that it’s rarely one thing. We typically have some sort of “incident” that happens, but when we really think about it, we can see how a set of circumstances combined to cause the flare. In the instance of the woman mentioned above, her fall could definitely play a role in her symptoms flare, but maybe she was worried or anxious about something, too? After all, we’re more likely to trip and fall when we’re distracted or rushing around. In all likelihood, she had other things going on in her life that worked together to cause her flare.

Here’s another important point I’d like to make. A flare is one way that your body has to get your attention. A flare makes you slow down. A flare makes you care for yourself and get some rest. A flare is your body’s way of saying, “Are you listening to me?”

So … can we prevent flares? You bet! Take the first step and listen to what your body needs. Take care of yourself! Take advantage of what you learn each time you feel worse, and take the steps you need to make it better. Drink water. Breathe deeply. Do yoga and tai chi. Make sure prayer or meditation is part of your daily life. Care for your body, mind, and spirit. Make self-care a priority. In other words … don’t give the flare room to bloom.

Got a question or comment? Let’s hear it!

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Sharing Fibromyalgia Experiences: The Power of Being Social

The road to wellness for people with fibromyalgia is not easy. Hope exists, however, and the social missions of people who have experienced fibromyalgia offer promising models for others.

As you are likely aware, fibromyalgia is highly complex and can occur for different reasons in different people. The complexity of this condition along with the difficulty of coping with pain, developing a treatment regimen, and overcoming its debilitating factors pose major challenges.

Fortunately, shared stories of recovery and rebuilding wellness from the debilitating factors of fibromyalgia provide hope for others. These stories are an invaluable source for building strategies based on what has and has not worked for others.

The Social Advantage

People with fibromyalgia need not feel alone. With the benefit of learning from those who’ve been there, people currently suffering debilitating pain of fibromyalgia can begin creating treatment strategies to cope with pain, improve symptoms, and maximize well-being.

For example, The DOs and DON’Ts of Fibromyalgia provide a clearly articulated list to guide daily activities. Along with the book, FibroWHYalgia, more experiences and successful recovery stories are readily available as resources for health.

Social Outlets
There are a variety of options for accessing social support for fibromyalgia including in-person groups, and social media networking. Fortunately, online resources are abundant for locating social communities that meet your needs.

In-person support provides rich social interactions and is a high-quality source for establishing long-term friendships and bonds. A simple search for fibromyalgia on the website MeetUp, provides over 100 results for in-person social groups in local areas. There might be a Fibromyalgia MeetUp in your area!

Social media exponentially expands the availability of social resources related to fibromyalgia. Facebook, for example has vast communities such as the FibroWHYalgia community and Fibromyalgia Network. A search for ‘#fibromyalgia’ on Twitter results in resources such as people to follow and recent articles to read.

Finally, FoundHealth is a website dedicated to providing informative resources and community for individual experiences with health challenges such as fibromyalgia. The FoundHealth community features 12 integrative health treatments for fibromyalgia, and FoundHealth welcomes you to share your personal experiences related to fibromyalgia treatments.

The empathy and support of shared experiences empowers everyone in their quest toward greater well-being. Everyone with fibromyalgia can be an inspiration and a resource. Your story is vital. If you or someone you know has fibromyalgia, share with us: How have you developed supportive relationships on your path to wellness?

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I had such a GREAT time sharing healthy news and information yesterday on my Motivational Marathon call! It was a blast to be interviewed by Deb Scott and Elizabeth Hamilton-Guarino. If you haven’t had a chance to listen in – catch the replay QUICK by registering here. It’s all free – no worries!

What’s great about doing these types of interviews are that I’m again reminded how hungry people are for the great news of health and healing.

It’s so amazing to experience the healing power of healthy foods!

What I wasn’t able to get to in the interview however, are two subjects I’d like to cover a bit further here. First, it’s the concept of upgrading our nutrition.

When it comes to being savvy consumers, want the best of everything, right? We often choose or at least want to choose the upgrade. We want the upgraded detail package at the car wash. We want to upgrade the carpet in our homes … upgrade our vacation packages … upgrade our choices in everything! Yet, why is it that we accept bargain basement highly processed products as the sum total of our daily nourishment? Is this really food? What are we feeding ourselves and our families? Don’t we deserve the best?

We all know we should be eating more whole foods, but what do they look like?

Whole foods are easy to spot. In a nutshell – they spoil! They can’t sit around indefinitely on a shelf. They can’t go forgotten in the trunk of your car and still be “good” weeks, or heaven forbid, months later.

The fact that whole foods spoil all by themselves is a good thing! Whole foods naturally contain the enzymes, fiber and everything they need to help your body break them down easily and efficiently. Then your body can absorb the vital nutrients they contain. That’s it – it’s really that simple. Absorbing the nutrients from what you eat (thereby building your immune system) is the job of the digestive tract and whole foods make that job easier.

If your digestion system is unhealthy – inflamed – it can’t do its job. That’s when symptoms appear and most of us are familiar with what that looks like — chronic illness!

Here’s the second thing I want to cover. It’s time to get back to the basics. Proper nutrition isn’t about taking away foods or denying yourself or starving. It’s about incorporating healthy, whole, natural foods into each and every meal. Simply make it a priority to choose to FOCUS on adding healthier foods each and every day. Plan to add whole, natural, nutrient-dense foods. ADD dark green leafy veggies. ADD nuts and seeds. ADD healthy fats – like olive, coconut, avocado or walnut oils. For that matter, eat the whole avocado. Splendid!

By the way don’t miss out on this all important nutrient — WATER! Simply put — replace unhealthy drinks with clean, pure, filtered water. Easy peasy!

By incorporating healthier foods at mealtime (rather than processed foods), you’re doing double duty. You’re providing your body with the nutrition it needs to heal all while replacing foods that tear you down. For quick results, incorporate foods that have abundant nutrients.

When I first researched the best foods to eat, I compiled a list that I now call “Sue’s Power Foods Cheat Sheet.” It’s just a list of veggies, berries, spices, etc. – that contain nutrient-dense and fiber rich foods. It’s not rocket science. I’ve included foods that contain abundant amounts of nutrients, antioxidants, fiber, folic acid, etc. Most foods on this list are so common they can be found in your average supermarket. They’re anything but common, however when it comes to nutrient content – they’re powerful super-foods!

As a suggestion, start your own powerful super-foods list. Try new veggies every week. Poke around at farmer’s markets. Strike up conversations with the produce managers of your local health foods store. That’s what they’re there for! If you’d like a copy of my power foods list to get you started, feel free to email me at Sue@RebuildingWellness.com and put Cheat Sheet in the subject line. I’ll make sure you get a copy.

Happy, healthy nutrition to you and keep me posted on how you’re doing!

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We know that we’re all in a hurry, right? We want to get the information we need, put it into practice and hit the ground running.

When it comes to nutritional advice, I’d suggest walking before running.

The problem is that we have a tendency to take the A + B = C equation too far. For example, if the super greens are good for you, then a diet solely based on super greens would be really good, right? Wrong.

Just because something happens to have nutritional benefits doesn’t mean it can be the sole basis of your diet. I’ve known people who learn that green smoothies are good (and, they are) so they have them every day – every meal. Not so good. I’ve known others who learn about the benefits of alkalizing foods so they strive to make every meal 100% alkaline.

Doesn’t this all sound like a lot of work?

What about weighing and measuring your food? That sounds like a lot of work, too.

- It’s a nutritional myth that what’s good in small quantities is better in large quantities.

- It’s a nutritional myth that the foods that work for others will work for you, too.

- It’s a nutritional myth that there’s one perfect diet to strive for 100% of the time.

- It’s a nutritional myth that eating well and achieving nutritional balance is hard work and no fun.

There’s no doubt that learning what foods work best for YOU takes time. Yep, it takes time to experiment in the kitchen. But, it’s fun to try new recipes! It’s fun to be adventurous with new foods and it’s enlightening to pay attention to how different foods make you feel. This is what I mean by walking. Get the information – do your own trial and error experimentation – and then you’re ready to hit the ground running.

One fundamental premise of balanced nutrition is to simplify your life. Look for a simplified nutritional plan that works for you. What’s so complicated about a balanced plate filled with veggies, healthy proteins, and healthy fats? The experimentation comes with investigating what proportions of these foods work for you. Do you need more veggies, less protein? More protein, less veggies? In either case, don’t forget the healthy fats such as olive oil, coconut oil, and avocados, etc.

For more information on nutritional balance, listen in to my FREE teleseminar Monday, January 16^th. Register NOW and be part of this month’s Motivational Marathon! I’m but 1 of 46 speakers on a huge array of topics. Wowee — powerful opportunity! Catch you next week….

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We’ll get into these subjects more deeply in the posts to come, but for now, it’s time to put our best foot forward on a favorite subject of mine – motivation. I want you to get motivated to the max!

What motivates you? What keeps you moving forward?

If you’re not sure and/or want brand spanking new ideas, here’s a GREAT place to start. I’m taking part in an amazing Motivational program called –

Happy YOU Year – Motivation Marathon!

From January 14th through the 22nd, we’ll provide an amazing opportunity. This program features 46 fabulous speakers over the course of 9 fun-filled days! This course is valued at over $1200 as these speakers have been featured on CNN, the Oprah Network, WebMD, Newsweek, Fox, etc. You want to hear the best from the best, right?

And, here’s the truly amazing part. This Motivation Marathon is free. Did you hear that? Absolutely FREE!!!

Register for this amazing event and grab your free Happy YOU Year ebook. Motivation awaits, so register now!

Motivation Marathon.

Tell me how you’re going to use the information you glean from this powerful and informative event!

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Fill ‘er up!

I remember oil company commercials where a happy-go-lucky gas station attendant would leap to service at the sight of a customer. With a tip of his spotless white hat, he’d wait for the driver of the car to roll down her window, and he’d ask, “Fill ‘er up, Ma’am?”

I often think of that “fill ‘er up” concept when I consider the principles of wellness.

It would be so interesting if we could visually “see” what fills each of us up. There’s more than just the food we eat, you know. There are thoughts and emotions as well as what we take in through the environment. What fills us? Twinkies, pesticides and frustration? Fresh veggies and optimism?

The fill ‘er up choice is yours.

Tracking what we eat and what we think is one way to get a good idea of what we’re “made of.” Food diaries can be very enlightening. I’ve been surprised myself to find that things that I thought I consumed “once in a while” were far more of a staple than I thought. A food diary is a good thing. It’s not about looking for situations where you’ve been “bad.” It’s about finding opportunities for you to improve and help your body to heal.

Tracking what we think is a bit more tricky. It’s common to have mostly negative thoughts and be mostly unaware of them. That’s very poor grammar, but I’m sure you get the gist.

Rewards can follow from simply being more aware of your thoughts. When we’re aware of what we’re thinking, we’re more likely to steer our thoughts in a positive direction.

An interesting connection to note is that unhealthier diets tend to foster unhealthier thoughts. Eating a wide variety of fresh vegetables is cleansing for the mood as well as for the body.

In any case, consider what “fills you up” this week and be ready to make changes in the New Year. We’ll discuss making a happy and healthy goals list next week.

For now — sit back, relax, and take care!

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This time of year stirs up a variety of moods. For many, the 24 days of December that precede Christmas are like an emotional rollercoaster.

– We experience feelings of pain and loss for those who live far away.
– We experience hurts and sadness from behaviors of those nearby.
– We experience increased pressure to “do it all” and “be jolly” while we do it.
– We experience increased financial pressure.
– We experience increased time/energy pressure.
– We experience increased commitment/activity pressure.
– We experience increased poor food choice temptations (which lead to mood/pain issues).

The bottom line is that while stressful activities increase, we’re not quick to balance them out with helpful relaxation and healing activities.

As always, balance is the key.

To stop the roller coaster lifestyle, schedule some or all of the following activities for the weeks ahead. Remember that if it’s not a scheduled priority, it doesn’t happen!

Practice deep breathing exercises
Pray (after all, isn’t that what this season is all about?)
Meditate – take time for yourself and your thoughts
Get a massage
Take a hot bath
Practice EFT or MTT
Make time for lunch or tea with a friend
Write a long gratitude letter to a friend or loved one
Exercise (within your personal limits) every day
Rest as needed – make a regular bedtime a priority
Be sure to have healthy/healing foods on hand
Forgive others for their shortcomings and most of all – forgive yourself!

What’s your favorite self-care activity? Tell me!

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As many of you know, I write a regular column for the National Fibromyalgia and Chronic Pain Association’s (NFMCPA) magazine, Fibromyalgia & Chronic Pain LIFE. This beautifully done publication can be viewed online or ordered as a print magazine. I highly recommend the wealth of articles inside.

In the November/December issue, I addressed the subject of getting ready – and staying well for the Holidays. The NFMCPA has graciously allowed me to reprint the article here for my readers in my blog. Here’s to …

Surviving the Holidays in One PEACE!

Kelly P. writes: While I love the holidays, in some ways I’m embarrassed to say that I dread them, too. There’s so much to do, and so much food! How can I stay healthy and not run myself into the ground?

Sue says: Great questions, Kelly! Here’s my two-part response. First, you’re struggling with the classic issue of pacing yourself. Holidays pose a particular problem with this issue because there’s often the added guilt factor from relatives, neighbors, and colleagues who expect your attendance at their events. Make a list of each activity you would like to do from November all the way through early January. Include the shopping, baking, concerts, tree-trimming, kid’s school events, office parties, family get-togethers, etc. Wow! Just writing the list might make you tired.

Now add self-care activities to your list such as stay-at-home time, restorative yoga and tai chi classes, family walks, relaxation massages, getting to bed early, etc.

Pencil in all events onto blank calendar pages (printed from sites such as www.CalendarLabs.com). Seeing the expectations of your time on paper can help you to set personal boundaries. Conserve your energy by limiting the number of events per week. For example, if three evening activities fall in the same week, choose only one. Practice telling others that you’re unable to attend their event. It’s up to you if you want to share why. Prioritize self-care activities above outside events to be sure that you stay healthy and balanced. Pacing yourself helps make the season more enjoyable for you and everyone else around you.

And second, you asked about the abundance of holiday foods. Yes, they’re often just too much of a good thing. When you host a party, be sure to delegate the food chores and ask others to bring nourishing dishes. Let them know you’re working very hard to stay healthy throughout the holidays. Suggest chopped veggies (crudités), bean dips, soups, and salads. Be sure to eat before your guests arrive and drink plenty of water throughout the party. Then … if you want to nibble on a special holiday treat, go right ahead! Have a bite or two rather than a serving, and notice how satisfied you feel.

Here’s the important part: as your guests prepare to leave, don’t let them go home empty handed! Wrap leftover foods right away (Santa’s Doggie bags) and divvy them up between friends. Take extra care to send away any tempting foods that could cause you to deviate from your healthy nutritional goals. Leftover meats, soups, casseroles, etc. can be divided into smaller portions and frozen for quick and easy meals later on.

And … what happens when you attend a party rather than host one? Follow the above instructions in reverse! Bring whatever tasty dish you choose, enjoy the party, and return home empty-handed! Keeping your house a safe and healthy haven for you and your family this holiday season will start you off for 2012 on the right foot!

This article appears in the Nov/Dec 2011 issue of Fibromyalgia & Chronic Pain LIFE magazine, a publication of the National Fibromyalgia & Chronic Pain Association. Reprinted with permission from NFMCPA. For more information, visit www.fmcpaware.org.

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If I asked you what’s on your wish list for Christmas, what would your response be? Gadgets? Couture? Baubles?

What about your health wish list — do you wish to get healthier and happier? Wish to get more rest? Wish to maintain your weight through his joyous season?

Wishing is great, but planning trumps wishing every time. Create a Healthy Holiday Plan today! Dust off your Goals List from last January and create a speedy list just for the next several weeks (to achieve these goals by 12/31). For example, plan to make it to the gym at least three times per week. Plan to include green leafy veggies in at least 80% of your meals. Plan to make your family time a priority and be selective about your holiday activities.

By the way – what’s the difference between a wish and a goal?

A plan and a deadline!!

Once you’ve penciled out your Healthy Holiday Goals List for this month, get creative! Write them down on decorative paper and keep them posted on your fridge. Write festive notecards or stickies with your goals and post them where you’ll see them most. Create a vision board (learn more about Vision Boards HERE) just for your holiday goals and keep it on your desk or kitchen counter.

Whatever you do, keeping your Goals in your daily view, will keep your daily actions in check. Happy HEALTHY Holidays and Merry Christmas to you!

So …what are YOUR Healthy Holiday Goals for this light and bright season?

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I gave my final lecture last night in my 8 week series called the Genesis Approach Program. I asked the attendees, “So, what’s in your sphere of influence for the coming month?”

The holiday season brings on many opportunities for parties, specialty foods, and fun activities. At this time of year, it’s a good idea to take stock of the upcoming season and plan your goals. Once the goals are in place, prioritize each holiday task or opportunity as measured by your goals. Will it bring you nearer to or further from your healthy plans?

Here’s how to put that plan into practice. Let’s say that one of your goals is to maintain your current weight and not put on any additional pounds this winter season. Look at your fitness opportunities and your party opportunities for the month and choose those that help you stay on track with your goals. Perhaps you have a choice of going to the gym or going shopping. Could you do both? Could you go to the gym first and then shop, or maybe shop online from home? By keeping your commitment to go to the gym (or doing whatever workout routine that works best for you), you’re staying in alignment with your goals.

And, what about holiday foods? There certainly will be more opportunities to eat tasty treats that may not be available at other times of the year. Again, measure each food choice against your desired goals. Will your food choice help or hinder your progress toward your overall health plan? Try nibbling or sampling the unhealthier foods at parties and make sure to fill up on foods that support your nutritional needs.

A lot of these choices can be summed up by your surroundings. What foods are in your kitchen, refrigerator, or pantry? Are they mostly healthy? Mostly unhealthy? Making empty-calorie, non-nutritious foods both visible and readily available in your own home can quickly sabotage your health goals.

Instead, fill your fridge with fresh, chopped veggies. Keep fresh fruits and nuts handy for quick snacks. Stock up on homemade soups and chilis. Invite family and friends over for a Sunday afternoon cooking session where you make enough for the entire month. Freezing small batches makes meal-time planning a breeze later on as the hectic pace of December approaches.

And, don’t forget these stress-busting activities — prayer, meditation, cognitive behavior therapy, MTT/EFT, deep breathing, exercise, sleep, yoga, tai chi, humor, journaling, massage, guided imagery, etc. Try new activities and implement them often!

Surround yourself with supportive friends, nutritious foods, and fun fitness activities this holiday season. You have the wonderful opportunity to enjoy every day of the coming month in picture perfect health!

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