Well, better late than never, but November has been National Pomegranate Month.  I meant to mention that earlier…

Over the past few months, I’ve been testing out different products that have added pomegranate, so that I could start taking advantage of this seemingly powerful source of antioxidants.

Pomegranates are seasonal fruit that reach their peak in availability beginning in the Fall and run through early March.  Both the seeds and the juice from these fruits are power sources rich in antioxidants and potassium (more on that in a minute).  Results from research suggest benefits in decreasing damage resulting  from such diseases as cancer, diabetes and heart disease.  Although more longitudinal (long term) research is still needed to fully endorse this fruit of  its health benefits, putting a little more antioxidants into our daily diet is generally a good idea and this fruit  is a good source for that.  Besides, they are one of the better tasting options and are now being added to a variety of products including juices, honeys, breads and so on, making adding them to your diet extremely easy to try out.

Earlier this year, I received a generous gift from POM to try out their product and I offered to mention them in a blog post about pomegranates.  I will say that their samples gave me a ‘boost’ in trying this fruit and I added their juice  to my homemade baking, teas, honey and jellies, salads and marinades I made this summer.  I wasn’t able to drink it straight, simply because the acidity is too much on my medication-laden tummy.  Adding it to everyday foods and beverages, though, worked really well.  Another reason to add a little at a time is because it is expensive to buy it through stores.  Nonetheless, I liked their product and invite you to visit and explore their website, learn about what others are saying about their product and try some of their tasty recipes.  There is a current contest going on right now and we tried a version of last year’s recipe winner for our Thanksgiving dinner this year.  It was wonderful and you can check out this recipe on their website.  They also have an online “community” that you can participate in to learn more from others in using this product - and pomegranates in general.

Now, the clincher about these fruits.  As I mentioned earlier, they are great for boosting the antioxidants in your diet, but they are also high in potassium.  Those of us with kidney involvement with our lupus and other illnesses need to watch how much potassium we take in.  When I introduced the pomegranates into my diet this summer, I was doing very well with my lupus symptoms.  However, in the last few months, I have noticed some changes in my health that is causing me to take a closer look at nutrition and exercise as a means of gaining back some personal control over my lupus. 

According to the National Kidney Foundation (NFA), this mineral can be found in nearly anything we eat and builds up within our systems.  Their webpage offers some guidelines on what are safe levels of potassium that you can determine through your dietician or medical provider.  On their website, they list pomegranates (one whole fruit and juice) as a high potassium source, among some others that we should manage also.  The NFA doesn’t necessarily recommend dropping these sources, as many of them (including pomegranates) are extremely beneficial to our daily health in moderated quantities.  Moderating is especially true for all high potassium foods if you are currently undergoing dialysis.  Their website also offers a way to reduce some of the potassium levels in vegetables through a process called “leaching”, which I found to be really helpful right now, with my recent health/kidney changes. 

I’m not a medical practitioner, so take my discussion here as how pomegranates are being used in my personal health management.  Overall, I really like pomegranates and have enjoyed experimenting with their flavor and health benefits.  As always, check with your medical team (dietician, doctor, pharmacist, naturopath) before introducing anything new into your treatment and/or daily diet.  Remain on the cautious side if your lupus is in a flare and remember that kidney trouble rarely shows any outward symptoms until things are severe. 

Above all, enjoy what food can offer and experience the abundance we have available in our local farmers markets or grocery stores.  We are fortunate to have so much variety available to us.  Introducing a little adventure into our lives, with the support of our medical team, is probably what we need when we are feeling our worst.  I have a daughter who loves to cook and she helps me when my energy levels are low.  Find someone you can have as a food adventure buddy to cover those days when cooking is just too much work.  The laughter and companionship during the preparation is good for helping us manage our emotions as well as our bodies.

Food is necessary for us~ why not make it count for both our health and our hearts?!  If you have introduced pomegranates into your diet, please feel free to let us know through recipes, health-related information or other websites that would be great resources for our community to check out.

During the next decade with marriage and three little kids, I was busy and stressed, but would just push through those tired times.  I was always exhausted, but chalked it up to family life.  When my kids would ask me to play with them or read a story in their room I’d go from sitting on the bed, to laying down, to falling fast asleep before the story was over.  I wasn’t a great playmate to my kids, and I still have regrets over that. 

Overall, I was doing pretty well being a wife, mom and part-time elementary art teacher – until I had a hysterectomy in 1990.  My body just refused to recover; I felt so ill I was convinced I was dying.  Our new family doctor put me through tests and this time the diagnosis was SLE.  My Type-A personality response to this was instant rebellion - I vowed I would not let this rule my life and I refused to give in to it. My doctor put me on an anti-depressant (Prozac), and Imitrex for the cluster migraines.  After about three months I was beginning to feel better.  He felt I had a mild-to-medium case of SLE, checked my kidneys periodically, told me to stay out of the sun, wear gloves when Raynaud’s manifested and to basically take it easy.  And that was that.  For the next 10 years I naively took credit for keeping the wolf at bay through sheer will and determination.

Without any warning in 2001, I became very ill once again.  Positive mental attitudes didn’t help, anti-depressants didn’t help, nothing helped.  I was in excruciating pain in all my muscles and in the carotid area of my neck -  my GP diagnosed it as vasculitis and sent me off to a rheumatologist.  The tests came back positive for Mixed Connective Tissue Disease (MCTD), which is an overlap of  SLE, polymyositis (the muscle pain), scleroderma, rheumatoid arthritis and others.

My rheumatologist started me on a regimen of Plaquenil, Prednisone, Bextra for the pain, Prilosec and/or Protonix for chronic acid reflux and esophogeal spasms; Imitrex, Vasotec for high blood pressure, and check-ups every three months.  It took about nine months before I began to feel well again. 

During that time, instead of living in denial with the fantasy that I could control this disease,  I developed a healthy respect for it and began researching how I could proactively participate in the process of managing it.

I learned that my high carb, sugar-rich diet played a part in the inflammation, the acid reflux, and were also triggers for the migraines.  By staying away from processed foods, white flour and sugar, I have less pain, fewer esophageal spasms, less inflammation and pain in my joints, lower blood pressure, only occasional heartburn, and fewer migraines.  I’m very careful about sun exposure, and wear gloves in the winter to keep my hands warm. 

Exercising regularly helps a great deal with giving me a sense of well-being and being a good de-stressor, as my personality tends to be easily stressed, which can cause flares.  It’s helped me tone down the Type-A part of me, as I’ve had to learn to stop pushing myself so hard.  When I first started on the treadmill at the gym, I’d find myself competing with the person next to me!  She’s at 3.9mph, so I’d crank mine up even higher, then I’d increase the incline!  It was beyond silly, but thankfully I learned to curb that urge after it brought on a flare.  All things in moderation, and that includes exercise.

The spiritual side to my story is also very important – belief in God and the power of prayer reduces stress, gives me great peace, and takes my mind off of me by directing my focus upwards to Him and outwards to others.

I’m very thankful my GP sent me to a great rheumatologist.  He’s convinced I’ve had this my entire life but went undiagnosed, then was later misdiagnosed.  Basically, the correct diagnosis took twenty years!  He’s also very supportive of my interest in how nutrition affects MCTD.  I’m still on Plaquenil – which requires a visit to an ophthalmologist twice a year to check for retinal damage (which is rare), but so far, so good.  I’m on the lowest dose of Prednisone now and Prilosec is on an as-need basis; as long as I stay away from baked goods and breads, the acid reflux and esophageal spasms aren’t a problem.  The migraines have also decreased substantially and my blood pressure is normal.  According to my doctor, I’ll be on these meds for the rest of my life, but it’s a small price to pay for feeling good.

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Denice has been married 29 years and has three kids – oldest daughter (Emily) is on the faculty at the Univ. of Oregon; middle son is almost finished with LAPD Academy; their youngest son is still in college. She’s taught art for the last 20+ years from K-12 and now only teaches afternoon enrichment classes. She just published her first in a series of how-to art books, Easy Art. Denice and her husband live in Granada Hills, CA.  You can reach her via email at  alwaysmutti@yahoo.com and be sure to put “lupus” in the subject line.

As someone who has had lupus for over a decade, I feel that I have lived successfully with it so far- meaning I’ve been able to manage the illness from progressing further in my kidneys, have been pain-free for about fours years and have remained able to contribute in supporting my family.  I also know, as a veteran who has witnessed and heard from others how easily our lupus can change, that I need to get off of my self-appointed throne and get more serious about keeping my progress in lupus management relevant.  It is good for me to participate in reviewing the routine information and sharing it with other participants through this workshop- because the reality is…I’m not paying attention to any of it on my own.  If I knew all there was to know about self-care and lupus, then why aren’t I following through with any of it?

This year will be one for me to address my attitudes about many things and one of them is recognizing the difference between exercise for weight management and exercise for my health.  Being thin for the most part, I have hit an age and created a lifestyle where all that glorious work that I put into my youth is now depleted.  I can no longer benefit from my athletic and outdoor adventures, which were both a means of exercise for me without me really thinking about it or being conscious of it.  I now need to start addressing the fact that my lack of exercise has aged me more than the years themselves have and if I don’t start becoming more conscious of that, I’ll really be in trouble very soon.

So, with February being Heart Awareness Month , I’ve decided red is the color I’m focusing on this year.  Not just because of my age or the fact that I’ve become a sloth, but also because individuals with lupus are in a higher risk bracket for developing heart-related problems.  I’ve put a huge widget on the site to serve as a reminder for all of us to take notice of our heart health (actually, I couldn’t figure out how to shrink it, but the other reason works better).

Here are some health information links that address heart disease and lupus for all of us to keep in mind during this heart-focused month.

Miscellaneous articles and sites on lupus and heart disease connection

Medical News Today  

Lupus Research Institute  

Lupus Foundation of America    Heart Disease Risks  and Lupus Information about Heart Involvement

For Tools and Articles on Heart Health, here is great problem-focused coping resource to check out through the American Heart Association including: 

Heart Attack/Coronary Heart Disease Risk Assessment

Warning Signs (for both men and women)

Tracking and Log Tools

An additional tracking tool for goals in starting up walking is offered at Womenshealth.org

A good layman source for recipes and general information to use in getting more heart healthy:  Better Homes and Gardens Heart Healthy Living – (note:  there will be pop ups).  Obviously, check out the more medically-based sites like National Women’s Health Resource Center  and WebMD

For those of you who are more emotion-focused in your coping, here is a link to a non-profit that offers inspirational and motivational stories about taking care of our hearts: Womenheart.org  .   You can also find many more people sharing their experiences and suggestions on several autoimmune- or lupus-related websites, blogs and social networking sites.

Wishing all of you some peace in your hearts~ Be Well, everyone

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Be sure to check out the MLWT bulletin boards “Blog Chat” forum for follow-ups on the workshop progress (Tuality Workshop thread).  I will also be adding more local information, resources and discussion opportunities in this forum following the blog posts this month.

I’ve run into several tips lately, from way too many sources to mention, that offer advice in pairing up what goes into our mouths and trying to benefit what is going on inside our bodies.  Aside from the usual discussions about antioxidants and the evils of refined sugar, there have been a few that caught my eye and apply very easily to those of us with autoimmune illnesses like lupus, fibro, R.A and so forth.

Here is a ‘quick’ list (the post, however…) that I thought you out there might want to consider.  As always, speak with your medical provider before you make any changes or additions to your diet as they might adversely interact with your current medications.  We aren’t saying ask for permission as much as we are recommending that you keep people informed and included in your decisions. 

For Fatigue~ 

When it comes to fatigue – hello! – we with lupus know this symptom hands down.  Even if you don’t have lupus or other autoimmune diseases, feeling low energy levels is an indication that your body has depleted it’s resources and running on empty, for whatever reason.  The key to avoiding the crash-n-burn is to pay attention in getting enough iron, protein, and B vitamins daily.  If you’re worried about your diet – hey, the holidays may not be the time to skimp on getting the fuel that this season will require of you. 

To be honest, though, holiday fare isn’t generally known for the right kind of nutrition or carbs needed to sustain our energy levels.  What will help keep the engines running are the complex carbohydrates that take a lot of work digesting and, in turn, keeps the fuel supply steady as opposed to those quick bursts those simple carbs (found in desserts) do.  Whole grains are the obvious source and they also work at giving us that ‘full’ feeling even before it hits the stomach (more chewing= our minds think we’ve been eating for a lot longer than we actually have been).  Some sources of whole grain meal ideas that you can incorporate into your holiday feasts this year can be found at: Whole Grain Recipes.

As a side note, I have kidney involvement with my lupus and find that I crave red meat during times of high stress (not good for the kidneys or, as I call them, the “kids”).  I spent seven years as a vegetarian during my twenties and caved in simply because I wanted to spend more time listening to my body rather than fighting with it (my moral issues are still smoldering).  Whether caving into cravings is recommended, I will leave that between you and your medical team.  What I do suggest, however, is that you consider keeping everything in moderation – just as you would with a dessert when watching your calories.  Our bodies are machines and I, personally, think that those cravings are less of a ‘negative feedback response’ signaling something to avoid and more like an engine light going off telling us what we need.  We don’t always need a lot, but to give in a little might help our bodies settle into knowing we are listening to them.  That, my friends, is the key to living with lupus – working with our systems, because they are fighting enough already.

For Joint Pain~ 

Obviously, those of us with extreme pain will need pharmaceutical intervention.  However, incorporating little doses of those magical antioxidants – especially during the winter months – can perhaps help lessen the symptoms not covered by the meds.  One of the key antioxidants being studied for cartilage and bone issues is Vitamin C.  This wonder source, pioneered by our beloved Dr. Linus Pauling (Oregon State University), has been linked with a number of proposed health benefits.  As with any substance, moderation is the key and science is never exact.  When it comes to vitamin C (whether it cures, eases or maintains), it is a natural ingredient found in many food sources and not up for FDA approval (in its natural form, that is).  It’s the recommended amount that varies depending on who you talk to.  You know that person should be your doctor. 

Some of the regular sources of vitamin c that might be available to you this winter are potatoes, broccoli, oranges/tangerines, sweet red peppers, cabbage, cranberries and leafy greens.  If you do choose to supplement your diet, it is now commonly suggested that having rose hips  in your vitamin c source adds extra benefits to those of us with joint pain and arthritis/R.A.  Remember, as has been with every ‘miracle’ substance that has come and gone, focus on moderation and caution. 

Okay, I’m going to ’talk’ about it:  For Gas~ 

We’re all responsible for contributing to the world’s ‘air quality’, so let’s just get over it and find ways to minimize our carbon footprint along with improving our health and social lives.

Being a situation derived from unsettled and constricted bowel muscles, avoiding the build up and relieving the spasms are ways to support your peace and joy during the holidays.  Sometimes the prevention is a better idea rather than popping a pill in your mouth when the cauldron’s already at full boil.  A few things to consider before it’s too late for everyone can be found at the Mayo Clinic. 

Once you’ve ‘passed’ the point of no return and want some help, try a cup or two of peppermint or fennel tea.  Not only will the heat of the fluid relax you (and your plumbing), it’s also an easy way to get it down there – quick and dirty absorption.

For Migraines~

I’ve heard this before and, for those of you migraine veterans, this might be old news. 

As a preventative measure, if you are prone to these monsters, several sites and articles suggest that consuming fatty fish like herring, sardines or trout one or two times a week can ward off a full blown migraine and shorten the duration.  The reasoning stems from the fact that these fish contain high levels of omega-3 fatty acids (the long-chain variety) that work on reducing hormone-like chemicals in our bodies thought to bring on migraines and inflammation, in general.  These fish are concentrated in their levels and fish is believed the better source that cod liver oil, because of their fats being in triglyceride form making it easier for us to absorb.  However, if fish isn’t your thing (especially those awful tasting fish supplements), then perhaps you might consider eating lower concentrated fish versions like salmon or non-fish sources that you can add daily to any meal.  A source that I use for inflammation in general is flax seed (about a teaspoon daily in my dinner).

Finally, 

For Less-than-festive Moods~ 

Whether it be irritability or depression (brought on by deadlines, shopping malls or the impending doom of family gatherings and the predictable drama), feeling low is no fun.  Aside from us needing to find support sources to help us get through it, there are a few things we can do to help minimize the occurrences.

Starting with food, chocolate is touted as the most favored source of serotonin-boosting properties – especially among women and quite timely for the holiday season.  However, be sure to understand that it isn’t just chocolate, but the intensity of the cacao/cocoa bean and its source containing flavanoids (flavanol is the antioxidant).  Unfortunately, the darker and bitter the chocolate, the better it is for you.  More discussion on the ‘dark’ side of chocolate is mentioned in this blog post from last year in the Well blog (NY Times). 

Just a little side note – remember, too, that the more alcohol you consume, the more depressed you become.  Those hilarious episodes you display involving lampshades or slurred “I love you, man ” comments become even more depressing when you realize what can be done using the latest phone and video technology.  You more solo-oriented types might want to read this before you head out the door~ Drinking and You Fun-loving Free Spirits 

At this point, you’re probably shouting: “What can I eat and do?! Geez, Maria! You were supposed to help me elevate my mood!”

Okay, you’re right.  Remember those omega-3 foods?  Load up whenever possible.  However, do we want to realistically link fixing our mood with food?  Behaviorally speaking, making that type of mental connection is what make many behaviorists cringe.  Our eating is required for our survival.  How you are feeling emotionally (recognizing that these feelings can be the result of physiological processes) needs to be considered while you are meeting that basic human need.  If you are noticing frequent low moods or experiencing several days of apathy, please find someone to talk to – preferably a professional.  Here is a link from the Mayo Clinic  that can help you learn more about what medically ‘defines’ depression.

So, if we aren’t talking about low moods medically, then the recommendations I chose have more to do with how you ‘think’ about your mood.  There are some pretty easy things we can do anywhere and in any situation that will ‘flip a switch’ in our moods before we start flipping the finger:

Ticked off?  Smile.  Ready to scream?  Laugh.  Ready to snap?  Stretch.  Ready to run?  Hug.  Ready to brawl? Dance.  Ready to stuff your face?  Grab a glass of water and find someone to visit with or get a board game going.  Anything else?  Yep, remember two things:

1)  Take a deep breath, and

2)  Forgive your mistakes – everyone else is off the wagon, too.  You’ll get back on, …no worries.

Not rocket science nor as ‘quick’ as I thought it might be, but I wanted to cover a few things that I know I’ll need to consider these next few weeks.  When things get as hectic as I know they will, I’ll be switching to autopilot and who knows where I’ll end up.