If you don’t have any soda bottles handy to create your own mini greenhouse, you can also use plastic to-go containers from restaurants. Plastic clamshell containers are the perfect place to get your seeds started.
Family Handyman
Wash your container thoroughly after you finish your food and fill the bottom with soil. Then place your seeds inside with enough space between them for each seed to grow. Close the container and set it near the window where it can soak in the sun. The plastic container keeps moisture locked inside while still allowing sun and warmth to reach your plant. Your seeds will sprout in no time!
The Galveston diet is designed specifically to help middle-aged women lose weight that they gained from menopause.
The diet is designed to reduce inflammation throughout the body to help aid weight loss.
The Galveston diet has a one-time fee, and one expert points out that there are other diets out there middle-aged women can follow to stay healthy for free.
This article was medically reviewed by Samantha Cassetty, MS, RD, nutrition, and wellness expert with a private practice based in New York City.
Many women gain weight during middle age, particularly around the time of menopause. The Galveston diet, which was invented by Mary Claire Haver, MD, an OBGYN, aims to reverse this trend, using a diet plan consisting of lean proteins and low carbs.
The Galveston diet is designed to help menopausal women lose weight by fighting inflammation rather than cutting calories. Despite many personal stories of success on the diet’s website, there are no scientific studies that prove this diet is any better at helping you lose weight than other healthy, balanced diets. Here’s what you need to know before trying the Galveston diet.
The Galveston diet is designed for menopausal women
The Galveston diet is primarily designed to help you combat weight loss during menopause. However, it also offers advice on how to relieve other menopausal symptoms, like hot flashes.
The crux of the diet is to reduce inflammation by limiting the hours in which you eat and cutting out foods that can trigger inflammation like gluten and sugar.
Foods to eat on the Galveston diet
Here’s what you can eat while following the Galveston diet:
Meats: Only lean proteins are allowed in order to avoid excessive saturated fat, which has been linked to weight gain.
Salmon
Lean turkey and chicken
Lean grass-fed beef
Vegetables: Veggies that are low in starch and high in inflammatory-fighting antioxidants are encouraged.
Spinach
Zucchini
Tomatoes
Cucumbers
Celery
Broccoli
Cauliflower
Fruits: Fruits that are lower in sugar and high in antioxidants are advised.
Blueberries
Raspberries
Strawberries
Fats: The diet allows mainly unsaturated fats, which are a healthier choice for anyone trying to lose weight.
Avocado
Extra-virgin olive oil
Nuts and seeds
Foods to avoid on the Galveston diet
The only dairy product recommended is Greek yogurt because it has more protein than other yogurt varieties. Similarly, the only grain the diet includes is quinoa, again because it provides protein in addition to carbohydrates.
While following the Galveston diet, you should avoid processed foods and food with added sugars. The website recommends entirely avoiding the middle aisles of the supermarket, where snacks and packaged foods are found.
When to eat on the Galveston diet
The diet not only places strict limits on what you eat, but also when you eat. While following the diet, you are advised to do a daily version of intermittent fasting in which you restrict your eating to an 8-hour period, such as between 10 am and 6 pm, and fast for the remaining 16 hours.
The intermittent fasting aspect of the diet is meant to help reduce inflammation and burn fat. In order to get all the details of the Galveston diet, you need to pay a one time fee of $59, which gives you access to a curriculum covering inflammation, hormones, and other health topics. There are also meal plans, recipes, and shopping lists available.
Should I try the Galveston diet?
It’s important to make lifestyle changes when you hit menopause, says Stephanie Faubion, MD, MBA, director of the Mayo Clinic Center for Women’s Health. “Women need to be aware that if they don’t change something at menopause — eat less and exercise more — they will gain weight.”
Though the diet has somewhat rigid restrictions, Faubion says that it does not seem to be harmful. However, she adds that paying a fee may not be worth it. “There are many diets that focus on lots of fruits, vegetables and whole grains and are low in saturated fat that women can follow, the Mediterranean being one.”
The guidelines for what menopausal women should eat are not much different than for other women, Faubion says. However, “midlife women tend to gain a pound or two per year, and avoiding that weight gain is very important to avoid increased cardiovascular risk over time.”
If you want to avoid rigid restrictions or paying for dietary guidelines, you may want to try a similar option like the Mediterranean diet.
While fertilizer is an essential part of keeping your plants healthy, you might not know that Epsom salt acts as an incredibly effective fertilizer for your shrubs. Epsom salt contains magnesium, which allows your seeds to germinate and helps your plants absorb vital nutrients they need to stay alive. It’s cheap, easy-to-use, and it will keep your plants healthy and your garden filled with greenery.
Family Handyman
Use roughly two teaspoons of Epsom salt mixed with one gallon of water per month. Pour the mixture onto the base of your plants, then sit back and watch them grow!
Place pretzels in a food processor; pulse until chopped. Add butter and sugar; pulse until combined. Reserve 1/3 cup pretzel mixture for topping. Press remaining mixture onto bottom of a greased 9-in. springform pan. Refrigerate 30 minutes.
Meanwhile, in a bowl, add boiling water to gelatin; stir 2 minutes to completely dissolve. Stir in lemon juice. Refrigerate 30 minutes, stirring occasionally.
Chop half the strawberries; hull the remaining berries and reserve for topping. In a large bowl, beat 1 cup heavy cream until stiff peaks form. Beat marshmallow cream, cream cheese and sweetened condensed milk into cooled gelatin mixture until blended. Gently fold in chopped strawberries and whipped cream. Pour into crust.
Refrigerate, covered, until firm, 4-6 hours. Beat remaining 1 cup heavy cream until stiff peaks form; spread over pie. Top with reserved strawberries and pretzel mixture.
Fibromyalgia is a chronic disease that affects around 4 million adults in the United States (1Trusted Source).
Though research is limited, scientific evidence shows that some diets reduce pain and symptoms related to fibromyalgia.
This article reviews which foods to eat and avoid to help manage fibromyalgia, along with 10 tasty recipes.
Fibromyalgia and diet
Fibromyalgia is a chronic condition that’s characterized by widespread muscle pain. Due to chronic pain, many people with fibromyalgia also have sleep disorders, chronic fatigue, and depression (1Trusted Source).
The cause of fibromyalgia isn’t yet known, and the condition cannot be cured. People with fibromyalgia must manage their symptoms through medical treatment and lifestyle changes (1Trusted Source).
One way to help symptoms is by following a certain diet.
Though little research has been done, some evidence points to certain dietary approaches that may help manage fibromyalgia symptoms. These include (2Trusted Source):
Low-calorie diets. Weight loss may help with fibromyalgia symptoms, so a low-calorie diet may be a good approach.
Vegetarian diets. These diets are rich in anti-inflammatory fruits, vegetables, nuts, and legumes. The strongest evidence is for raw vegetarian diets.
Low FODMAP diets. FODMAPS are types of carbs that some people can’t digest. Low FODMAP diets exclude most dairy products, grains, fruits, and vegetables. It’s a very restrictive, highly anti-inflammatory way of eating.
A diet high in anti-inflammatory foods may also help manage fibromyalgia symptoms, as chronic inflammation is one of the suspected causes of the disease (3Trusted Source).
Regardless, this disease and its symptoms are highly individualized. Different diets may work better or worse depending on the individual.
You may benefit from working with a registered dietitian if you’re following a more complex eating pattern, such as a raw vegetarian or low FODMAP diet, to manage your fibromyalgia symptoms.
Foods to include
Types of foods that are typically part of dietary approaches for fibromyalgia include (2Trusted Source):
Low calorie: low calorie, high protein, high fiber, or filling foods like fruits, vegetables, lean proteins, and whole grains
Vegetarian: fruits, vegetables, legumes, nuts, and seeds; some vegetarians may include eggs or dairy products while raw vegetarians eat only uncooked plant foods
Low FODMAP: only foods that are low in FODMAPs, including most meats, rice, some fruits and vegetables, and limited dairy products
You should also add a variety of anti-inflammatory foods that fit into your preferred eating pattern, as they may help alleviate symptoms. Examples of anti-inflammatory foods include (4Trusted Source, 5Trusted Source):
Herbs and spices: turmeric, ginger, cinnamon, rosemary, garlic, cloves
Note that some of these foods, such as honey and chickpeas, are higher in FODMAPs. As such, avoid them if you’re strictly following a low FODMAP diet.
Foods to avoid
On the other hand, foods that are typically avoided in the dietary approaches to fibromyalgia are (2Trusted Source):
Low calorie. Exclude empty calories like chips, cookies, cakes, ice cream, sugary drinks, added sugars, and added fats.
Vegetarian. All vegetarians exclude meat from their diet. However, raw vegetarians will also exclude cooked foods.
Low FODMAP. On the low FODMAP diet, you need to exclude all foods that are high in FODMAPs. This includes wheat, dairy products, beans, garlic, and onions.
Anti-inflammatory. To decrease inflammation you should also avoid pro-inflammatory foods, which include highly processed foods, refined carbs, fast food, and processed vegetable oils like soybean oil or corn oil (6Trusted Source).
SUMMARY
Fibromyalgia is a chronic condition characterized by muscle pain. Some dietary approaches may help manage its symptoms, including anti-inflammatory, low calorie, raw vegetarian, or low FODMAP diets.
Fibromyalgia-friendly recipes
The following recipes are appropriate for various dietary approaches to fibromyalgia, and they all contain anti-inflammatory ingredients like fruits, vegetables, herbs, and spices.
1. Shakshuka for one (vegetarian, low FODMAP)
Shakshuka is a North African dish made by simmering eggs in tomato sauce. However, this take includes some healthy, anti-inflammatory additions like spinach and fresh parsley (4Trusted Source).
At only 286 calories per serving, it’s also an ideal meal for anyone following a low calorie diet to help manage their fibromyalgia.
It’s likewise appropriate for anyone following a lacto-ovo-vegetarian diet, which includes eggs and dairy products.
Simply swap the onions and garlic for garlic- and/or shallot-infused olive oil to make it FODMAP-free.
This easy breakfast dish is appropriate for raw vegetarian diets, as you don’t have to cook it. Instead, the oats soften overnight by soaking in coconut milk, resulting in a creamy and smooth texture.
Additionally, this recipe contains several anti-inflammatory ingredients like ginger, cinnamon, turmeric, and honey (7Trusted Source, 8Trusted Source).
Smoothies are a perfect on-the-go meal solution, and this vegan smoothie is compatible with a raw vegetarian diet for fibromyalgia. Because it contains only 340 calories per serving, it’s also an appropriate meal for low calorie diets.
It contains blueberries, strawberries, and purple cauliflower, which are all rich sources of anthocyanins — antioxidant pigments that give these fruits and vegetables their bright colors (10Trusted Source).
Anthocyanins are also highly anti-inflammatory, with one study showing they improved sleep quality in people with fibromyalgia. However, more research is needed (10Trusted Source).
5. Mediterranean vegetable salad with prunes and fruit dressing (vegetarian)
This vegan salad recipe is loaded with anti-inflammatory ingredients like prunes and beets (10Trusted Source).
With a few simple tweaks, like opting to not cook down the prune juice and swapping out the edamame for nuts like walnuts or pecans, you can make this a raw vegan recipe.
Additionally, this entrée salad contains only 450 calories in a large portion — making it a good fit for a low calorie diet.
7. Chocolate mint quinoa breakfast bowl (vegetarian, low FODMAP)
This indulgent breakfast recipe is loaded with antioxidants from anti-inflammatory berries, dark chocolate, and pumpkin seeds (11Trusted Source, 12Trusted Source).
At 490 calories per serving, it’s a bit high in calories for breakfast on a low calorie diet. However, you could easily include a smaller portion of this breakfast bowl or split it into two meals.
It’s also vegetarian and low in FODMAPs, making it ideal for people with fibromyalgia.
This quick and easy trail mix recipe is a perfect vegetarian and low FODMAP grab-and-go snack. It can fit into a low calorie diet as well, as it only contains 140 calories per serving.
It contains antioxidant-rich pecans, pumpkin seeds, bananas, and dark chocolate — which may help decrease chronic inflammation (11Trusted Source, 12Trusted Source).
This salad can be eaten warm or cold, so it’s a great vegetarian and low FODMAP dinner or lunch option. It also contains only 280 calories per serving, making it a good choice for low calorie diets as well.
It’s rich in anti-inflammatory antioxidants from pomegranate, including vitamin C (9Trusted Source, 11Trusted Source).
These 10 recipes are appropriate for diets to manage fibromyalgia symptoms. Most are vegetarian, and they all contain anti-inflammatory foods. Some are low in calories and FODMAPs.
The bottom line
Fibromyalgia is an incurable disease characterized by chronic muscle pain. According to some research, certain diets may help manage the symptoms.
Although further studies are needed, the diets with the most evidence include low calorie diets, vegetarian diets, and low FODMAP diets that are rich in anti-inflammatory foods.
If you’re having trouble planning a diet to help with your fibromyalgia, you should consult a registered dietitian for help.
Although fibromyalgia doesn’t have a cure, eating an anti-inflammatory diet may have powerful effects on your symptoms and quality of life.HEALTHLINE NEWSLETTERGet our weekly Fibromyalgia email
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Written by SaVanna Shoemaker, MS, RDN, LD on April 28, 2020
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