Wish Me Luck! Update #2

[xdbx]

(Following on from my previous posts "Wish Me Luck!" and "Wish Me Luck! Update #1")

Just two weeks to go before I’ve eliminated everything on the ‘Avoid’ list (all grains, alcohol, nightshades, legumes, dairy, eggs, nuts, seeds (including coffee) and some spices) and included everything on the ‘Add’ list (nutrient-dense things like fermented foods, bone broth, probiotic drinks).

This week I stop eggs, refined/processed sugars and oils, and food additives.

I’m expecting to miss eggs a lot and I was dreading cutting out dairy last week but it has been easier than I imagined.

My sleep has improved through various changes to my old habits. I’m getting a full 8 hours, compared to 5 or 6 before, and the quality of sleep feels better. Also I’m not waking up in the night to pee, despite drinking a LOT more water, which may be a sign of normalising blood sugar.

The best thing is I’m experiencing less pain! I’ve had chronic OA pain for over 20 years and taken 8 Paracetamol and the odd codeine every single day for all of that time (including the18 months I’ve been on Pred) and at long last I can see the possibility that I might be able to stop taking them.

I also have a bit more energy and veuve. I feel like I’m taking more Pred but I haven’t altered my dose.

I’ve lost a few pounds and gained a couple of spoons! So I’m thinking a little dsns taper down to 9mg might be on the cards quite soon...

The experiment is still has a long way to go before the gradual reintroduction and careful testing of the various foods, and it’s definitely getting tougher, but it is going very well so far and for now I’m so pleased I’ve taken on the challenge.

Thank you for all the support and encouragement you've given me here. I really appreciate It and it has made a huge difference to my being able to do this and stick with it.

Wish me luck!

(For more see: Wish Me Luck! Update #3)

[SnazzyD]

👍 Keep up the good work!

[xdbx in reply to SnazzyD]

Thank you!

[Cyclegirl54]

Well done. That’s a lot of food changes. Could you give us a flavour of what you are eating now( there’s a pun in there somewhere!). All the best.

[xdbx in reply to Cyclegirl54]

Thank you, yes it is!

I’m eating 3 meals a day, a lot of stews, and soups; smoothies made with coconut milk and veg or fruit (not too much fruit though because of the sugar).

A rainbow of vegetables and salads with various meat, fish and chicken dishes. Lots of avocados and cauliflower and sweet potatoes...all very versatile.

I’m finding so many wonderful recipes and ideas online and I choose the ones that give plenty of variety, with least work involved and maximum flavour.

I use a slow cooker a lot now.

I’ve had to increase my Warfarin a bit with eating more dark green leaves. Roasted Kale leaves make fantastic crisps. Who knew!

Cassava flour is a great flour substitute in baking, and arrowroot and gelatine come in handy without eggs.

My husband loves to cook so he’s a great help and he’s even started home-brewing our own probiotic drinks - Kombucha and water kefir!

I drink lots of water, herb teas and chicory or dandelion ‘coffee’ with coconut milk.

Essentially it’s nutrient-dense foods...meats, fish, vegetables and certain fruits...and quite a lot of minimal-effort creativity to help make it all tasty and enticing 😋

[Hidden in reply to xdbx]

Can you have a bit of cashew butter mixed in with kale. It's even nicer..

Well done keep us informed 🌻

[xdbx in reply to Hidden]

Sadly no

Cashews aren’t actually nuts as such, they’re a ‘drupe’ which is a kind of fruit, but they do have extremely high phytic acid content, so they’re off the menu because phytic acid can increase inflammation.

Coconut butter however is yummy and perfectly safe, thank goodness!

[xdbx in reply to Hidden]

I just found a recipe for Tiger Nut Butter and I already have some tiger nut flour so I'll try it. Tiger nut is a root, not a nut and is apparently ok...a bit of a luxury and really delicious!

[Hidden in reply to xdbx]

Great. Good to experiment. I used kalettes last couple of years but haven't seen it this year. It's the most tender part.

[xdbx in reply to Hidden]

Oooh yes yummy! 😋

[SheffieldJane]

That all sounds very positive. Good for you xdbx.

[xdbx in reply to SheffieldJane]

Thank you!

[Celtic PMRGCAuk volunteer]

xdbx, amazing results already, especially the extra sleep. A deserved result for having such willpower. Good luck for the next stage.

[xdbx in reply to Celtic]

Thank you! It's definitely been worth it so far

[Longtimer in reply to xdbx]

Anything that eases pain is worth going without something.....well done keep us posted.......

[xdbx in reply to Longtimer]

Will do, thank you!

[Insight329]

I'm thrilled for you. Thank you so much for keeping us on your journey with you. Who knows, I might be tempted to join you. Sounds like you are getting nice results!

I have a friend that gave me a starter for kombucha. I forgot about it and it's sitting on my counter now a science experiment. I'm not sure what kind of experiment -- wondering if I now have vinegar or poison.

Regarding chicory. Where do you find it in the stores? I looked for it one time in every area of the store and could not find it. It is with the coffee? Does it come in a can like coffee?

[xdbx in reply to Insight329]

Thank you. It really helps me to report in here so I’m pleased that you’re interested.

I really like komboucha but am not an expert in how to make it so I’d have to google how to start it up. It seems that including things like komboucha are just as important as eliminating the other things. It’s all about balance and nutrition as well as sleep...and movement, which I’m not so good at but I have started walking gently. Baby steps!

I get the chicory coffee from my local health food shop. It’s in a jar like instant coffee.

[Hidden in reply to Insight329]

Is it still in camp coffee?

[Mike1964 in reply to Hidden]

You beat me to it, goodness camp coffee, now that takes me back!

[xdbx in reply to Mike1964]

Hahaha! Yes it takes me back too! And yes it does still contain chicory as well as ‘4% dried coffee extract’ whatever that is when it’s at home!

[JGBH]

Well done and pleased you don't have as much pain... but please tell me what you eat.... and is the food tasty? If one removes so many foodstuff, what is left? I am experiencing much pain day and night having RA and OA... so wonder whether I could find a way to lessen the pain through avoiding foodstuff that increase inflammation.

Do hope improvement carries on and best wishes.

[xdbx in reply to JGBH]

Thank you! Please have a look at my reply to Cyclegirl54 above re what I eat and if you have more questions then please ask me. I’m sorry you’re in pain with RA and OA. I know what OA pain is like.

We are all different and there are no guarantees but it’s a question of trying things out for yourself and seeing what happens. I got to a point where I was desperate enough, and curious to try this full elimination programme and luckily for me it is paying off so far. I don’t know exactly what’s making the difference, although I suspect dairy products may be an important factor in my case. They are quite widely known to increase inflammation and joint pain for a lot of people and might be a good place to start. Others say sugar, caffeine, tomatoes, citrus fruits...the list goes on, so it’s really a process of elimination. I’m doing the whole lot! You could do a search online about arthritis and foods that increase inflammation and see if you get any clues. That’s where I started.

[JGBH in reply to xdbx]

Thank you for replying. I noticed after I sent you my question you had already given an answer regarding foodstuff.... I have not had cow's milk for decades but seem to be ok with yoghurts and some cheeses. I believe the nightshade family should be removed. In fact I did that when I was diagnosed with RA in the 80s..... but it's no joy being deprieved of so many lovely products....

No idea where to start again, overwhelming especially when in so much pain. Cooking has become a problem, taking too long when feeling such pain and there is no one else to do the cooking. Will google re: arthritis and food that increase inflammation. I may come back to you at some point as you have kindly offered.

[xdbx in reply to JGBH]

Yes, you’re right about the nightshades. They’re so delicious but can be a big problem for some people. It’s possible that some foods can be reintroduced ok after a good break from them. I hope that’s the case for me with tomatoes!

However it’s also no joy being in such awful pain so for me if I discover there’s something I’m eating that’s causing a problem I know which I’d rather give up!

I’m very familiar with the overwhelming nature of the pain you’re experiencing and certainly it does make food preparation so hard to do. I use a food processor to chop things up so I don’t have to stand there for ages with a knife. A blender is great for quick, nutritious smoothies and juices and a slow cooker for stews etc. I’d find it all so much harder without these useful kitchen aids.

I would keep it simple and just try one thing at a time...maybe nightshades?...or whatever feels like a good next step for you.

Good luck with your search and please do come back if you want to.

[JGBH in reply to xdbx]

Thank you so much for being so helpful and encouraging. Hope your journey towards less pain carries on. Best wishes.

[DianeA1]

SO happy to read your great results! When i was diagnosed wi PMR i eliminated anything that caused inflammation...sugar, flour, gluten, processed food and dairy. Added lots of supplements. The unexpected result was I lost 25 lbs since Dec '17, and feel great. I don't miss any of it. I cook for my DH anything he wants and enjoy the fragrances, but you couldn't pay me to eat that way again.

Once a week I cook a whole cut up chicken and make soup with celery, onion, carrots and mushrooms. That is my dinner every night. Sooo satisfying.

I am following DorsetLady's taper plan and an toggling 10/9 mgs...So far so good. Naps are wonderful, and I am trying for 10,000 steps...actually, I am trying for 8,000 steps!

Someone once said nothing tastes as good as slim feels! Thanks for your posting, and for everyone's wisdom here.

[xdbx in reply to DianeA1]

Thank you!

Sounds like you’ve had some great results too! I don’t think I’ll go back either after this, especially if I can discover which particular things I’m sensitive to. This very clear reduction in OA pain makes it a no-brainer!

The chicken is a great idea. I’m also getting into some batch cooking (when energy allows!) and preparing things ahead so there are always good and tasty things on hand. Yum!

I’m following DL’s taper plan too and on 9.5 now, looking to taper to 9 soon, so we’re at about the same level

You’re ahead of me on the steps though! I’m trying for 3000 but I was at an almost complete standstill until very recently.

[PMRnewbie2017]

Keep going. Listen to your body and your "gut" instinct. Hahaha! The older and wiser I get, the more I wonder if our modern refined diets are poisoning us. Just this morning on tv new research is suggesting refined carbs and rice bring on an earlier menopause???????

[xdbx in reply to PMRnewbie2017]

Thank you!

Interesting!! It does seem pretty clear that all kinds of processed foods are sorely lacking in the nutrients we so badly need.

I’m really waking up to all of this in a deeper way than I ever have before. I’ve known it on a superficial level - “You are what you eat” and “Look after your body and it will look after you” and so forth - but recently it’s gone ‘clunk’ in a much more real and embodied way.

I have no idea what will happen but I’m curious. So yes, listening...and exploring...

[DianeA1 in reply to PMRnewbie2017]

You are right! All these phrases are coming into my head like 'you are what you eat.' I get it!!

[Slosh]

xdbx - well done!

Do you mind telling me which spices you have had to avoid?

I assume you can eat most veg (not nightshades) and fish / poultry / meat?

Keep it up!

[xdbx in reply to Slosh]

Yes, apart from legumes and nightshades most veg, fish, fish, poultry are good, especailly if they’re organic, grass-fed etc

Here’s my list of spices to avoid and those that are ‘safe’ to eat:

Spices to avoid:

Seed Based Spices (contain lectins, phytic acid and have a high omega-6 content and can therefore increase inflammation): Anise, Annatto, Caraway, Cumin, Celery Seed, Coriander, Cumin, Dill Seed, Fennel Seed, Fenugreek, Juniper, Mustard Seed, Nutmeg, Poppy Seed, Sesame, Star Anise

Nightshade Based Spices (have a high saponin content which can exaggerate immune response): Capsicums Seed, Chili Pepper, Paprika, Cayenne, Curry and Red Pepper.

Fruit based spices (contain gut irritants which can trigger immune response): Allspice, Cardamom, Juniper Berry, Black, White and Pink Peppercorns, Sumac and Vanilla Bean (ok if it’s cooked or if you use vanilla powder).

Safe Herbs and Spices:

Basil Leaf, Bay Leaf, Chamomile, Chervil, Chives, Coriander, Cinnamon, Cloves, Curry Leaf (not the powdered curry blend), Dill Weed, Fennel Leaf, Fenugreek Leaves, Garlic, Ginger, Horseradish, Kaffir Lime Leaf, Lavender, Lemon Balm, Lemongrass, Mace, Marjoram Leaf, Onion Powder, Oregano Leaf, Parsley, Peppermint, Rosemary, Saffron, Sage, Savory Leaf, Sea Salt, Shallots, Spearmint, Tarragon, Thyme, Truffle Salt, Turmeric, Vanilla (alcohol-free only), Vanilla Powder, Wasabi (additive-free)

[Slosh in reply to xdbx]

Thank you so much for that!

[xdbx in reply to Slosh]

You’re welcome!

[Cyclegirl54 in reply to xdbx]

You’ve done your research, well done!

[xdbx in reply to Cyclegirl54]

Thanks! I’m finding it fascinating

[Hidden]

Good job you!!!!!

[xdbx in reply to Hidden]

Thank you!

[Telian]

Wow what a result, you deserve them, wishing you good luck for the next stage/s

[xdbx in reply to Telian]

Thank you!

[DianeA1]

And somewhere you said you make sure you have good choices on hand. I find that if I leave the oranges and apples right out on the counter then I snack on them very happily. My fridge is the same way. Since my DH doesn't cook, I make sure to have his foods available but my choices are right in front!!!!!

Continued success to you and to all who are trying, too!!

[xdbx in reply to DianeA1]

That’s a great idea!

[Leilagirl]

I am so happy that you tried this and are doing well. It has made a huge difference in my quality of life during this journey of PMR. Now that I am stabilized it’s been eight weeks I find that I can have a piece of cheese from time to time, a little bit of wine, a piece of toast, but I monitor everything. Lots of water seems to be the key. Good luck and I hope that you will taper down Uneventfully.

[xdbx in reply to Leilagirl]

Thank you! That’s so good to know very encouraging. I’m with you on the water too and am keeping a record/journal so I can see what makes a difference either way. Fingers Xd!