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Written
by a nutritonist and fellow
sufferer who has had many wins against
CFS & Fibromyalgia
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50+ vitality foods
listed |
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Food types and energy thieves explained
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Secrets
to maintaining energy, including
- when to eat
- snacks
- blood sugar maintenance
- food combining
- energising breakfast recipes
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Supportive Supplements
.....-with
suggested dosages
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Exercise -
lots of realistic choices, starting
from just breathing efficiently to create energy...
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"These
are the things I wish someone had shared with
me"
-
Anne, Author
Selections
taken from this book
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Variety
If there is
one secret about good nutrition, it is eating
a variety of quality foods. This does not mean
sitting down to a multi-course banquet or a
huge mixture of foods each meal. Many people
tend to eat a limited range of food that, in
turn, limits the numbers of nutrients they
receive. Others eat a set combination of food
every day, day after day. The challenge then
is to organise a different selection of foods
for each separate day – this also allows
for greater variety in taste sensations.
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Planning
your eating can help ensure that you are obtaining
the widest range of nutrients through diversity
of foods. Planning also takes away loss of
energy in wondering what you might eat, aimless
shopping, as well as the unnecessary expense
of multiple trips to shop or having deliveries
made.
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A fun but effective way
to provide a good variety, particularly in
vegetables and fruits, is to choose a full
colour spectrum. Various colours reflect different
nutrients or anti-oxidants that the food contains
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Vitamin
C
This valuable vitamin is
an antioxidant as well as possessing antiviral
and antibacterial qualities. Vitamin C is
needed for hundreds of metabolic activities
and it lends support to the immune system.
Its role is extensive but for CFS/FM sufferers
it can improve energy levels and is helpful
where adrenal depletion or exhaustion is
experienced.
The body cannot manufacture
or store Vitamin C and what the body does
not require each day is excreted, so it is
needed every day. Requirements of vitamin
C are increased with use of antibiotics,
analgesics, anti-depressants and a number
of drugs. Choose a vitamin C with bioflavonoids
as they aid absorption. Sustained release
supplements allow gradual absorption to better
maintain levels, but whatever form you choose
divide the dose over the day.
Doses of up to 10,000mg daily have been suggested for CFS/FM but I find
around 3,000mg, taken in separate doses over the day adequate (include
the amount of Vitamin C in your multi and other supplements). I increase
this to 6-8,000mg daily if I feel any cold or flu-like symptoms. Vitamin
C is found in many food sources including alfalfa, asparagus, avocadoes,
berries, broccoli, Brussels sprouts, cabbage, capsicum/peppers, citrus,
kiwi fruit, mango, onions, parsley, pineapple, radishes, spinach, tomatoes
and watercress.
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The very first
part of exercise lies in planning while understanding
the physical limitations and boundaries you
face. It is really important for CFS/FM sufferers
to be as realistic as possible – to do
too little is not the greatest problem, it
is that we so often do too much and then crash.
This can be utterly discouraging, and is likely
to put you in arrears physically as well as
mentally. A start of 2-3 minutes a day is quite
common for CFS/FM sufferers, so don’t
feel you have to be a fitness junkie to ‘exercise’.
I initially found it a major breakthrough to
get outside to the letterbox, only to then
face the return trip!
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"...
I was surprised. It's easy to read and easy
stuff to try..."
"I
was getting so annoyed because every book
I read had the same things. You know, 'no
known cause, no treatment that works, no
cure'. It was great to read Anne's
book because it immediately gave me knowledge
that I can actually use.".
"It
has been simple to make some changes when
I know what helps and what doesn't. This
is the first time I have found WHICH supplements
help"
"Information-rich
and friendly...... ...very
down-to-earth"
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We have never been
asked for a refund on a book
Mid 2006 - end July
2008
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Chronic Fatigue Syndrome & Fibromyalgia
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