Migraine-Free Cooking!

Chicken Pomegranate Stir-Fry

2011-11-20T11:12:00.001-08:00

The pomegranate in this recipe makes the sauce extra tangy sweet and delectable! It's perfect for this time in the season. Pomegranate makes a wonderful alternative to cranberry sauce at the Thanksgiving meal as many of us can't have some of the ingredients in the sauce, not to mention it looks so beautiful. So, don't let the extra pomegranate go to waste! Introduce it to your family if they've never tried it before. Most pomegranates, like pineapples, come with carving instructions. I hope you like it as much as I do, considering it's one of the most nutrient rich foods on the planet. Enjoy!

4-5 chicken tenderloins, cut into bite size pieces
1 shallot
1/2 each yellow, orange, green bell peppers, cut into 1/2 strips
1 fresh broccoli stalk, crown removed, stems cut into pieces
1 shredded carrot
8-10 pomegranate seeds
1/2 cup plus 1 1/2 cups chicken stock
3 teaspoons distilled white vinegar
3/4 cups packed brown sugar
1/2 teaspoon ground ginger
1/2 teaspoon garlic powder
1/2 teaspoon pepper
1/2 teaspoon salt
2 cups white rice, steamed or prepared as directed on package
sunflower seeds, if desired

Place chicken pieces in a wok or large sauteeing pan and brown all sides while stirring occasionally over medium heat, about 5 minutes. Add 1/2 cup chicken stock and cook, stirring occasionally, until liquid is absorbed or until chicken is no longer pink in the center, approximately 8 minutes. Add remaining ingredients except rice and sunflower seeds and cook for approximately 15-20 minutes to let juices flavor and soften the vegetables. Top rice with vegetables and sauce. Top with sunflower seeds, if desired, for extra crunch.

Migraine.com

2011-09-05T14:30:00.000-07:00

Want more recipes and information? Please see my latest posts on Migraine.com. I'm excited to be their new Guest Expert!

A Different Answer http://migraine.com/blog/a-different-answer-with-cheesy-recipes/

Cheeseburger Soup http://migraine.com/blog/migraine-recipes-cheeseburger-soup/

Spicy Quesadillas http://migraine.com/blog/migraine-recipes-spicy-quesadillas/

Migraine Research Foundation

2011-08-04T13:20:00.000-07:00

As much as we know about migraine, there is still so much to learn. We have barely cracked the surface in many respects, and one of the best ways learn more is through research. If you wish to support an outstanding organization, why not choose a non-profit organization with a full medical advisory board - one that funds research dedicated to making our lives easier?

The debilitating pain of migraine strikes 1 in 10 – including children and a disproportionate number of women – and is one of the world’s most disabling illnesses. Migraine disease affects more Americans than diabetes and asthma combined, yet funding for migraine research lags far behind. There are an estimated 36 million individuals who suffer, and about 14 million suffer chronic migraine, when attacks come nearly daily and are especially severe. That is why the Migraine Research Foundation exists. MRF is the only non-profit whose sole purpose is to fund innovative migraine research. All of our operating costs are covered, so every contribution directly funds research.

Just imagine if every sufferer and everyone affected by migraine made a contribution to research - we could make real progress toward eliminating this scourge that destroys lives and eats up scarce resources. It is time to take destiny into our own hands. If we don’t, who will? The Migraine Research Foundation has funded 24 grants in just 4 years. But there’s so much more to do. By helping research scientists discover the root causes of migraine and determine how to treat them, the Migraine Research Foundation hopes that everyone who suffers from migraine will have an effective treatment that they can count on to allow them to live a healthy, happy, and productive life, and we are determined that one day, we will find a cure. Help make a difference by making a contribution. Every dollar counts, even if it is just one: http://tinyurl.com/69nmmyr

Spicy Quesadillas

2011-08-03T13:30:00.000-07:00

1 green bell pepper, seeded and diced
2 to 3 jalapeno peppers, sliced
3 cloves garlic, minced
1 to 2 shallots, chopped
2 tablespoons butter
1 tablespoon extra virgin olive oil
2 chicken breasts, cut into bite size pieces
1/4 teaspoon salt
1/4 teaspoon cayenne pepper
2 teaspoons green olive juice
1 teaspoon extra virgin olive oil1/4 cup chicken stock
2 tablespoons flour
milk
4 or 5 flour tortillas

In a medium saucepan combine green pepper, jalapeno peppers (for less spice remove the seeds first), garlic and shallots, along with butter and one tablespoon olive oil. Saute' over medium heat until vegetables are tender. While vegetables are heating, saute' chicken pieces, salt, cayenne pepper, green olive juice and 1 teaspoon olive oil in a pan over medium heat just until chicken is completely cooked, but still moist. When vegetables are ready in the saucepan, whisk flour and chicken stock together with a fork, then add to vegetables to make a paste in the pan, stirring with the fork. Add milk slowly, constantly stirring, until mixture in the pan is at a thick queso consistency (keep it very thick so the quesadilla isn't too runny). Add chicken to the mixture. Stir and remove from heat.
Heat a frying pan or griddle to medium-high heat. Fill flour tortillas on one side with the mixture, then fold the other side on top (the flour tortillas will be folded in half over the vegetable mixture). Grill each side of the quesadilla on the griddle. Serve hot.

Sausage & Tomato Cream Farfalle

2011-07-08T12:24:00.000-07:00

I know it's been awhile since I posted anything. Here is an extra tasty recipe! If you can't eat tomatoes, you can use my "creamy noodles" sauce recipe and modify it by adding sausage along with more milk and/or chicken stock and more cream cheese. For either recipe, BE SURE TO USE THE CORRECT SAUSAGE.

1 Hormel all-natural sausage (or an equivalent minimally processed sausage with no MSG or preservatives)
2 small to medium size shallots, chopped
1/2 cup chicken stock or water
2 ounces cream cheese
1 can (14.5 ounces) petite diced tomatoes or two to three fresh tomatoes finely chopped
12 ounces tomato paste plus 12 ounces water
1 teaspoon garlic salt
1 teaspoon oregano
1/2 teaspoon basil
1/2 teaspoon rubbed sage
7-8 ounces farfalle pasta

Brown sausage and shallots together in skillet over medium high heat; drain. Pour chicken stock in skillet to loosen everything on the bottom of the pan. Add cream cheese and stir until completely melted. Reduce heat and add remaining ingredients. Simmer for approximately thirty minutes and add water/stir as needed to keep sauce at desired consistency. While sauce is simmering, cook pasta as directed on package.

No time to cook?

2011-04-27T12:42:00.000-07:00

You may have noticed that I've been lagging a little with the posts. That's because I've been working...a lot...and researching, and spending time with my children, among life's other activities. While trying to keep up with my busy schedule, I found it difficult at times to follow the diet. I'm sure many of you are faced with the same dilemma. Many of these weeks I was able to cook all of my meals on Sunday, or Saturday, whichever worked best with my schedule, and freeze them until I could thaw them for my family and I to enjoy near dinner time. For lunch, I would simply pack a lunch for the next day before going to bed every night. This worked really well for awhile, until my job required me to work on Saturdays too, and then on Sundays I had activities with extended family, so my whole week's worth of meals was blown because I couldn't cook. What do you do when you simply can't prepare meals? I had to learn to be creative, and it took a little time to become acclimated to the foods available to me because I was so used to cooking. Here are a few tips:

1) Visit a grocery store salad bar. You are able to choose your own toppings, healthier lettuce and vegetables instead of what you typically find in salads prepared for you, and you can grab it and go! Plus, you can grab as much or as little as you want, along with some fruit if you like.

2) Subway has a great tuna sandwich on flatbread with only mayonnaise, no onions. I learned about this from a fellow migraine sufferer. You can also enjoy their veggie sandwich on flatbread.

3) Don't be afraid to make eggs for dinner. They cook very fast and provide lean protein. Serve with vegetables and whole grain bread. Serve with fruit too if you like!

4) My taco recipe cooks very fast. To make it faster, leave out the shallots and add a little more garlic powder. Don't forget the cumin!

5) Kids don't mind having cereal for dinner (healthy cereal) - in fact they'll love you for it. It has calcium, whole grains and protein if served in milk. Serve some fruit with it and you have a great meal.

6) Fruits and vegetables don't HAVE to be cooked. Kids will eat raw fruit as a treat, and we should too. They'll also eat raw vegetables if dipped in ranch, so make plenty of my ranch dressing to have on hand for healthy eating.

7) Chipotle isn't too bad as fast food restaurants go either. Their food is made without by-products and hormones. Avoid the Barbacoa and limit the onions and salsa, and your meal shouldn't be too bad for you. Oh, don't forget to avoid the sour cream too. I wouldn't do this too often, though. Save it for a once-in-awhile treat, maybe after your headaches are fairly well under control. Their meat is basically still seasoned and marinated. However, it is much better than "fast food," as it is quality food, from what I can tell.

8) Maybe you have time in the morning but not later in the day? Put a pot roast in the crock-pot, or vegetable-beef stew, or anything else you have a recipe for, so that it is ready for you when you come home.

Take food with you when you can't cook, and when you only have a little bit of time to cook, cook something fast. I found myself cheating too much a couple of times, and I wound up in bed. Don't let this happen to you.

There's Something Wrong, Here

2011-01-29T13:44:00.000-08:00

I've been trying to write a post for a few weeks now, but every time I began writing, it wouldn't turn out right. Maybe it's because I'm trying to get to the heart of the matter - our food system. When I tell people that food makes a difference in how they feel, I usually receive a response like this, "Oh, I tried changing my diet and it made no difference for me." The problem is that chemically and biologically, this doesn't make sense. What we put into our bodies does make a difference in how we function.

Our bodies aren't trash cans and can't continually process waste. Food that has been chemically altered from its original state is seen by our bodies as waste, and they don't know how to digest this food, or correctly form it into nutrients. Yes, I'm talking about MSG. When a protein cell is taken apart and any part of it is altered in some way to be used for some other purpose in food, be a little wary. In some instances, this might be okay, but generally not. Our bodies like whole parts of foods. This is why it's important to not eat boxed foods or ready-prepared meals, and not eat food with flavorings. Read Heal Your Headache for a better explanation. Visit truthinlabeling.org.

Did you know that if you eat a lot of fermented, yeasty, or sugary foods, or if you've taken antibiotics recently, you have most likely killed the good bacteria in your digestive tract? This bacteria helps regulate your immune system, and it helps your body process foods better. So, with proper diet (and healthy bacteria in your digestive tract), your body is more able to handle the foods you are intolerant to (migraine triggers). Since we can't have yogurt, it's a good idea for us to take a probiotic supplement daily.

Not all raw meat is created equal. The raw hamburger available at most grocery stores does not come from just one cow, but rather parts of many cows from possibly several different areas of the country. Surprised? Cows are fed a diet of antibiotics, growth hormones and corn among other things, as well as hay or grass. Then, after some other stops, they are shipped to huge feedlots (with cows from other farms), slaughtered, and the meat is all mixed and processed together to be shipped to your store. Chickens are kept in huge chicken houses where they don't have enough room to roam (and don't know any better) and fed growth hormones so that their breasts are bigger (because we all like white meat). Then, some of it is injected with a broth solution containing MSG during processing. Buy organic grass fed beef, organic milk and butter, organic free range eggs, and chickens raised without growth hormones if at all possible. Eat less meat and more fruits, veggies, and whole grains. Watch the film Food, Inc. and read The Omnivore's Dilemma by Michael Pollan.

Caffeine may seem like it helps in the short run, but it constricts blood vessels and then they rebound back, possibly to a larger size than they were before. Energy drinks have become a norm in this country, and it scares me, especially since I see so many teenagers drinking them.

Remember, trigger foods do not have to cause a headache every time they're eaten or the same day they're eaten. They can wait to cause havoc for up to two days. This can make them hard to pinpoint. Also, it's important to eliminate all triggers (listed in Dr. Buchholz's book Heal Your Headache, the 123 Program for Taking Charge of Your Pain) at once, otherwise the foods not eliminated would still be in your body causing you pain while you eliminated that one. Eliminating one trigger at a time doesn't work.

There's something wrong, here. I'm tired of seeing so many people in pain, suffering. The foods available to us are way too flavored, processed, and unhealthy. The problem is, this is America, a free country, something I wouldn't change for the world, and that's what consumers are buying. I wonder, though, do people really know how unhealthy these foods are? Do they realize that fat-free and low-fat foods have MSG added to them to make them taste better, and that our bodies actually need fat to function? It's the sugar and preservatives that cause problems, not the fat. I think people are trying to make the healthier choice, because it is and should be their choice, but they just don't know what the healthier choice is.
Eat pure foods. Simple.

Following the Diet in a College Dormitory, or Other Limited Setting?

2010-11-24T08:07:00.000-08:00

If you are trying to follow the diet in a limited setting where you absolutely cannot cook, you don't have the money to eat out, and the only devices available are a microwave and refrigerator, you have probably found it to be a little difficult. Here are some ideas to help you.

Breakfast: You will have to give yourself about 15 minutes for breakfast in the morning, but if you do, you'll have several options available to you. Most or all of these you can find at any grocery store.
There are several cereals you may eat including: shredded wheat, corn flakes, rice krispies, Kashi 7 Whole Grain Honey Puffs, Organic Pumpkin Flax Plus Granola, and others. Just take a look around and read ingredient lists. If you don't find it in the original version, try the organic version or another brand to see if it is any better. Some are, some aren't.
You may also have plain instant oatmeal (instant oats) and flavor them with brown sugar and maple syrup, or cinnamon and sugar, or whatever you like. It's about as easy as making the already flavored packet, but tastes better and doesn't contain MSG.
And then there's the bagel and cream cheese, but let's try saving the cream cheese for dinner options. You can always put jelly on your bagel.
Fruit is always an excellent breakfast option, especially along with one of the other items mentioned above.

Lunch/dinner:
Tuna salad is easy to make with some mayonnaise, cut up apples, a little dry mustard, maybe a dash of garlic powder to spice if you wish. You can even add some vegetables.
Sunflower seed butter (you will have to purchase this at a health food store) and jelly sandwich.
Hormel minimally processed all-natural deli meats with lettuce, mayonnaise, tomato, whatever else you wish on bread.
Canned green beans or other vegetables microwaved with salt and butter, as long as they are just the vegetable without seasoning and are on the approved list.
Sunshine Burgers Original flavor (you will probably have to purchase this at a health food store)
Bell and Evans grilled Chicken Breasts (health food store)
Cucina Antica marinara, arabiata, puttanesca sauces to go over noodles from the dining hall. (health food store)
Some frozen french fries don't have other added ingredients. Check labels. Make sure they are microwaveable.
Imagine Organic Creamy Tomato or Creamy Butternut Squash soup. Add milk or water, and whatever toppings you wish. These do contain onion, but it is cooked in so it may not bother you as much. Use your discretion on this.
Steamfresh frozen vegetables in a bag, although it is never a good idea to microwave plastic, may be helpful to you in a desperate situation such as this.
Plain (unflavored) chips or crackers.

Dried fruit, seeds and cut up vegetables make excellent snacks.
Be sure to stay away from frozen dinners, even organic ones. Many of them still contain MSG aliases or other ingredients we should avoid (several in one meal).

Creamy sauce to pour over your chicken or noodles:
Combine 1 cup COLD chicken stock (not broth) and 2 tablespoons flour in a bowl. Stir with a fork until well blended and there are no lumps. Add 4 oz cream cheese (there are measuring lines on the package) and 1 teaspoon garlic salt to the bowl. Microwave on high until cream cheese is melted and sauce is hot. This doesn't take too many ingredients and will flavor your meat or noodles in a way you can't have anywhere else. You may also use just garlic salt on your chicken or burgers to season.

Have fun experimenting with different options and good luck!

Bread Stuffing

2010-11-24T07:49:00.000-08:00

1/4 cup butter or olive oil
1 or 2 shallots, chopped
1 stalk celery, chopped
11 to 13 slices bread, cubed and dried on a cookie sheet in a 200 degree oven
1/2 tablespoon dried parsley, or 2 tablespoons fresh
1 tablespoon dried sage
1/2 teaspoon garlic powder
1 teaspoon salt
1/4 teaspoon pepper
1/2 cup chicken or turkey STOCK

In a large pan, saute shallots and celery in butter until tender. In a large bowl mix bread cubes, parsley, sage, garlic powder, salt and pepper. Add mixture to pan along with stock. Cook until at desired consistency.

Vegetarian Recipes

2010-10-12T13:36:00.000-07:00

Whether you are looking for vegetarian recipes or just want more recipes to use on your headache-free journey, Helena Caffrey's new post has some information that might be invaluable to you.
Thanks for the post, Helena!

http://moremigrainefreecooking.blogspot.com/2010/10/vegetarian-recipes.html

Chili Beans substitute for cooking

2010-09-19T12:41:00.000-07:00

1 can pink beans or pinto beans
2 tablespoons tomato paste
1/4 cup water
1 teaspoon salt
1 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1 tablespoon shortening

Combine all ingredients in a saucepan and simmer over medium-low heat for about 15 minutes, stirring occasionally to avoid burning. Add small amounts of water while cooking if needed.

Savory Rice

2010-09-19T12:14:00.000-07:00

2 cups COLD chicken stock
4 teaspoons flour
2 tablespoons butter
1 teaspoon garlic powder
1 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground thyme
1 1/2 cups instant rice

Stir chicken stock and flour together vigorously with a fork until smooth. Heat flour mixture and all remaining ingredients except rice in a saucepan to boiling. Stir in rice and cover. Remove from heat and let sit for five minutes. Uncover and stir. Rice may need to be cooked, stirring constantly, for a couple more minutes if there is any standing water. Do not cook too long as this will make the rice too dry. Remove from heat and let the rice soak up any remaining liquid. Serve and enjoy.

Easier version: Stir chicken stock and flour together as directed above, then combine all ingredients in a microwave safe bowl. Cook on high for 7 minutes. Let stand for two minutes, then serve.

"Soy" Sauce

2010-08-18T10:59:00.001-07:00

1 cup beef stock (from preparing a beef roast in water)
2 teaspoons distilled white vinegar
1 teaspoon brown sugar
1/4 teaspoon ground ginger
1/2 teaspoon garlic powder
1/4 teaspoon pepper
1 teaspoon salt

Stir all ingredients together in a bowl and cook with your favorite foods. Or, heat in a pan to mix flavors and chill for future use.

Hamburger Stroganoff

2010-08-18T10:49:00.000-07:00

1/2 lb lean hamburger
2 shallots, chopped fine
1 clove garlic, chopped fine
1 cup mushrooms, chopped
1 teaspoon olive oil
1 cup COLD chicken stock
1/4 cup all-purpose flour
1 teaspoon salt
1 teaspoon garlic powder
1/4 teaspoon pepper
2 oz. neufchatel cheese or cream cheese
1 cup milk
7 oz. cooked egg noodles or spaghetti noodles, if desired

Brown hamburger, shallots, garlic, mushrooms, and olive oil together over medium heat in a large skillet until beef is browned. Drain. Stir chicken stock and flour together with a fork until smooth, then pour into skillet. Add spices and cream cheese. Stir until cream cheese is melted. Reduce heat to simmer and continue stirring for approximately three minutes. Add milk and heat until warm. Pour over noodles, if desired, and enjoy!

1 lb. beef round steak may be used instead of hamburger. Cut steak into bite size pieces and brown for approximately 6-8 minutes before adding the shallots, garlic, olive oil and mushrooms.

Caramel Popcorn

2010-07-27T11:31:00.000-07:00

10 cups popped, unflavored popcorn, no butter added
1 cup packed light brown sugar
1/4 cup granulated sugar
1/2 cup butter
1/4 cup light corn syrup
1/2 teaspoon salt
1 1/2 teaspoons baking soda

Pour popcorn in a greased 9 by 13 inch baking dish. Cook sugars, butter, corn syrup and salt in a medium heavy-bottomed saucepan until they reach 255 to 260 degrees on a candy thermometer, or until a small amount of the mixture pressed between two fingers forms a hard ball that holds its shape but is pliable. Pour in the baking soda and stir until foamy. Immediately pour over the popcorn and stir until well coated. Cool for approximately one hour, then break apart and enjoy. Store in a closed container.

Easy, Spicy Salsa

2010-07-27T10:58:00.000-07:00

1 (14 oz) can diced tomatoes
1 (10 oz) can diced tomatoes and green chilies (original style Rotel, not flavored)
2 cloves garlic
2 tablespoons distilled white vinegar
1 teaspoon olive oil
1 teaspoon garlic powder
1 teaspoon salt
1/2 teaspoon pepper
2 teaspoons dried cilantro
2 shallots, chopped fine

Combine tomatoes, garlic, vinegar, oil, garlic powder, salt and pepper in a blender or food processor. Pulse a few times until the tomatoes are at desired consistency. Pour into a bowl and stir in the cilantro and shallots. Enjoy immediately, or chill for a few hours to let the flavors set in.

Broccoli and Cheese

2010-06-27T15:17:00.000-07:00

One of my favorites, now migraine-free!

Broccoli, fresh or frozen, unseasoned, prepared as directed
Two 8-ounce packages cream cheese or neufchatel cheese (not fat-free), cubed
One teaspoon distilled white vinegar
One cup chicken stock
8 pieces high-quality American cheese from the deli counter (not processed)
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon pepper

Melt the cream cheese in a medium saucepan over low heat until smooth. Add remaining ingredients. Heat and stir until smooth and heated thoroughly. Pour over broccoli and enjoy!

Fried Green Beans

2010-06-27T11:40:00.000-07:00

My husband, a teacher, came home from school last year very excited about something he had eaten in the school cafeteria. Intrigued, I talked to him about...um...fried green beans, and he begged me to make them at home. Of course, I can't make them just like the cafeteria pre-packaged kind, but he said mine were good, too. That's saying a lot, especially since my husband isn't crazy about green beans to begin with.

One package frozen green beans
Two eggs, beaten
all-purpose flour
cornmeal
salt and pepper
olive oil, another cooking oil, or shortening

Pour in just enough oil to cover the bottom of a frying pan and heat over medium heat until hot. Mix 3/4 cup flour and 1/4 cup cornmeal in a small mixing bowl. Place the eggs in another small bowl and stir in 1/4 teaspoon salt and 1/4 teaspoon pepper. Coat the green beans in eggs, then the flour mixture. Fry one side until slightly brown (about 4 minutes) then the other side. Remove from the oil and place on a plate lined with a paper towel. Dust lightly with salt.

Pizza!

2010-06-27T11:01:00.001-07:00

Migraine-free, child-friendly, cost-friendly, and even gluten-free if you need it to be. A note: Many pizza chains use a garlic butter sauce to flavor the crust before adding toppings. Think all that grease is just from cheese? Think again. This recipe provides a healthier garlic butter sauce alternative for you which makes the pizza taste more like the restaurant chains. If you can't have tomatoes, maybe the sauce will even be enough of a substitute.

Burrito size tortillas (use gluten-free, 100% whole wheat, or white, but check ingredients)
Three tablespoons butter or olive oil
garlic salt
One 6 oz can (small can) tomato paste plus 3 ounces water
garlic powder
salt
dried oregano
one shallot, finely grated
Toppings of your choice (green pepper, green onion, shallots, or whatever you desire)
A sprinkling of mozzarella if your headaches are under control.

Preheat oven to 350 degrees. Place tortillas on a pizza pan or flat baking pan in a single layer. Bake until they begin to bubble, about three minutes. Take tortillas out of the oven and immediately press them with a thick oven pad (or two so you don't burn your hands) until all steam escapes and the tortillas are flat again. Turn tortillas over and repeat directions for the opposite side. Remove from oven.
Prepare the garlic butter sauce by melting 3 tablespoons butter in a small bowl, or you may use olive oil. Add 1/4 teaspoon garlic salt and stir with a pastry brush. Brush the butter mixture over the tortillas. If you are using the butter sauce in place of tomato sauce, sprinkle dried oregano on the tortilla crust at this time.
Prepare the pizza sauce by stirring the tomato paste and water together along with 1/2 teaspoon each of garlic powder, salt, dried oregano, and finely grated shallot. Spread this over on top of the butter sauce with a spoon.
Add your toppings, and then the cheese, if your headaches are under control and you find you can tolerate small amounts of tyramine well. As always, follow Dr. Buchholz's directions for adding foods back in as outlined in his book.
Bake pizza until crust is slightly brown, or until cheese is completely melted if using cheese, about five to seven minutes.

Enjoy!

Tasty Bagel Sandwich (Meatless)

2010-05-13T14:28:00.000-07:00

A very sweet person who wishes to remain anonymous wrote in with this recipe. It sounds wonderful! I can't wait to try it. Bonus, it's vegetarian!

1 bagel, hollowed out slightly in the middle and toasted
1/2 finely chopped apple
1/4 cup dried blueberries, cherries, or other allowable fruits (sulfite free)
1/2 tsp cinnamon mixed with 1/2 teaspoon sugar or splenda granular
2-3 tablespoons softened cream cheese or ricotta cheese

Mix all ingredients except the bagel and spoon into the hollowed out bagel. Enjoy!

Food Intolerance and Migraine Triggers

2010-05-13T13:40:00.000-07:00

I have made some changes to this post since the original. I would like to thank my friends in the scientific community for your help with this subject.

Migraine triggers are not food allergies; they are more like intolerances. The terms food allergy and food intolerance seem to be grouped together casually as though they are the same, when in fact, they are quite different. In true medical, scientific literature, food allergies are labeled so because the body can generate, in some people, an immune response to certain foods. In the case of migraine triggers, there is no immune response within your body. In other words, migraine triggers are not mediated by the immune system. It is for this reason that triggers cannot be found through pin prick tests, blood tests, or any other similar type of tests. So, how do triggers work? The more you have in your system, the more likely you are to have a headache. So, by avoiding dietary triggers, more unavoidable triggers are less likely to cause a headache, too. I do not want to give away all of Dr. Buchholz's step 2 relayed in his book, so it is important that you read it. However, I will tell you that the more triggers you avoid, the better you feel. In the beginning, it is important to avoid all dietary triggers to let your body heal. After that, the trick is to keep your trigger level as low as possible, and since your body does not generate an immune response to triggers, you may eat your favorite foods once in awhile again. The trick is to only eat them when there are few to no other triggers clouding your system. It is for these same reasons that food triggers do not have to cause a headache every time they are eaten, which can also make them difficult to pinpoint. Dr. Buchholz's method is the only one I've found that can truly eliminate and find all personal triggers for each headache sufferer. Everyone is different, after all, and his method is designed to find your personal triggers. If you haven't read Heal Your Headache: The 1-2-3 Program for Taking Charge of Your Pain by David Buchholz, M.D. yet, you are missing a real treat.

More Buchholz-friendly websites

2010-04-13T13:58:00.000-07:00

More people are sharing their favorite recipes!

Helena's blog is full of recipes and great advice for those suffering from migraines, and also for their friends and family. Be sure to visit.
http://moremigrainefreecooking.blogspot.com/

Bill's blog is designed to help if you are trying to navigate the diet with few cooking skills. He gives some great tips!
http://migrainecooking.blogspot.com

Ricky's quest is to find migraine-friendly food that follows Dr. Buchholz's diet, and she has posted some of her own favorite recipes on her site.
http://notdoneliving.net/migraines/migraine-friendly

Elodie, a professional chef, has started her site at this address so that we may all heal our headaches with food.
http://healingchefelodie.blogspot.com/

David posts tyramine-free recipes, and they are usually free of preservatives as well.
http://lymphomafamilyandfood.blogspot.com

Here is a Yahoo! Group you might find helpful and supportive.
http://health.groups.yahoo.com/group/themigrainediet/

If you have a site like these and I am unaware, please let me know so I can share.

DTOX Radio!

2010-03-09T11:36:00.000-08:00

DTOX Radio is a wonderful website and radio broadcast dedicated to people with environmental illnesses! They offer a live radio webcast, a "mall" where you can find products which may help with your specific illness, a "world news" page, and even a blogroll featuring fantastic bloggers who are experts in their area. Please take a look at this jewel of a website! http://www.therobnetwork.com/

Chicken Fried Chicken with White Gravy

2010-03-08T13:39:00.000-08:00

Sometimes I am just in the mood for some comfort food. Enjoy!

The Chicken
Canola oil or olive oil
5 chicken breasts, fat trimmed, about 1 1/2 to 2 inches thick
salt and pepper
2 eggs, beaten
1/2 cup cornmeal and 1/2 cup all-purpose flour, mixed

Cover the bottom of a large skillet with oil to about 1/2 inch thick and heat over medium heat. Salt and pepper both sides of the chicken breasts. Dip the breasts in the eggs, then the flour mixture. Repeat. Fry the chicken in the oil for 12-15 minutes, turning frequently, or until the centers are no longer pink and juices run clear. Remove from the pan.

The Gravy
3 tablespoons oil from recipe above, or use 3 tablespoons butter
1/4 cup flour
3 cups milk
salt and pepper to taste

Remove all but 3 tablespoons oil from the skillet. Add flour and blend with a fork in order to mix well. Slowly add a little bit of milk and blend into a paste. Add more milk, a little at a time, until all of the milk has been added. Heat thoroughly. Add salt and pepper. Serve over the chicken and enjoy!

*This meal is traditionally served with mashed potatoes and green beans.

Adding Foods Back Into Your Diet

2010-03-03T10:37:00.000-08:00

This diet does not have to be a life-long sentence of doom. After you have eliminated all triggers from your diet for about 4 months, or as long as it takes to heal, you can add triggers back in one at a time to see which foods are your personal triggers. Remember, the diet must be strictly adhered to in the beginning. Even if you find, like me, that every food on the list is a trigger for you, it does not mean that you can never eat your favorite foods again. When I began this diet three years ago, I felt so much better that I didn't eat anything on the avoid list for a whole year. When I started to add triggers back in one at a time, MSG was a very obvious trigger, but tyramine was not. For awhile, I thought tyramine was okay for me, but the more I ate it, the more my muscles ached and I became run down and tired. For me, MSG is a much more obvious trigger than tyramine, but for others that may be reversed. The pain of a migraine is such a negative memory to me that I do my best to avoid MSG at all costs, but I could probably have small amounts of it once in a great while if I choose to, as long as there are no other triggers to raise my threshold level. The trick is to not eat triggers very often or in very large amounts. I told someone on twitter the other day that I never eat MSG. Then, I read my words and realized that I need to relax a little. I've been following the diet for three years, and I could probably use a little wiggle room. So, I went to a Mexican restaurant with my family and ordered an enchilada with beans and rice on the side. My husband was overjoyed! Well, I decided to only eat two or three bites of the enchilada and then eat the rice and beans just to be safe. I didn't have a headache! So, a few days later I decided to dip some vegetables in STORE BOUGHT vegetable dip (sparingly, of course). Again, no symptoms! Keep in mind, there were no storms overhead, no hormonal disturbances, and little stress in my life at the time. Also, I had been getting enough sleep and drinking plenty of water. So, after you have followed the diet initially, you may be able to eat some of your favorite foods again once in awhile. I probably could have eaten the whole enchilada if I had relaxed. My husband found it quite humorous. So, don't begin the diet thinking there is no way you could follow it for the rest of your life. Chances are not every trigger will be a problem for you, and even if it is, try to change your line of thinking. Your body will continue to change as you age, which means your headaches will probably change as well. And, can you continue to go on living as you are? Do you really want to take triptans, shots, narcotics, or any heavy medications long term? Don't be afraid to give diet, using Dr. Buchholz's 1-2-3 method, a chance. It is well worth it.

Tomatoes

2010-02-10T08:34:00.000-08:00

Tomatoes get a bad rap, mainly because of what foods they accompany, or what additives are put in tomato sauce. Yes, tomatoes can be a trigger for some due to high amounts of free glutamate (not to be confused with an aversion to wheat gluten), but for most migraine sufferers tomatoes are perfectly fine, by themselves. Tomatoes are extremely healthy and may even help aid in weight loss! So, don't knock them before you give them a fair chance. Tomato sauce, spaghetti sauce or pizza sauce usually has onion powder added to it, and possibly other additives, which may trigger a migraine. Pizza dough has fresh-risen yeast which contains tyramine, and pizza toppings contain nitrates and possibly MSG. If you make your own italian food at home (which contains tomatoes), and you haven't added any onion powder or onions to the sauce, maybe it's the salad dressing (fermentation) which has triggered your headache. And remember, it could possibly be something you ate from the day before. So, before you blame your headache on tomatoes, which many tolerate well, be sure it isn't something else causing you havoc. After you have removed every migraine trigger from your diet for quite some time, if you still suspect tomatoes, then eliminate them for two to four weeks. If you notice no difference, add them back in. Happy eating!

Migraine and Fibromyalgia

2010-02-05T11:45:00.000-08:00

While obtaining my music education degree, I went through a period of time where my muscles became so much like cement that I was in a severe amount of pain. At one point, my left arm and hand would barely move, and I couldn't play my violin for a period of weeks. As a music major, this was not the best situation to be in. I had a senior recital coming up that I couldn't practice for! I saw six doctors, some of them specialists (a physical therapist, feldenkrais instructor, bio-feedback specialist, and others) to help my muscles relax. I was able to play again, but I never did get to full recovery stage. I also had headaches during this time. The pain was centered around my neck, back, arms, and even somewhat in my hips and legs. After finding Dr. Buchholz's book and following his diet, my pain and muscle/fascia tension dropped dramatically. I still have a little bit of muscle pain and tension, especially when a storm rolls in, but not near to the degree that I had back then. I have migraine. For a long time I was diagnosed as having allergies, which I don't have. I was diagnosed at one time with having lactose intolerance, which I don't have. I do have migraine trigger intolerance though, which produces the same symptoms. My point is, sometimes people are diagnosed with fibromyalgia who don't actually have it. It produces many of the same symptoms. If your pain is centered mainly around your neck, shoulders and back, then maybe you have migraine. Do all people diagnosed with fibromyalgia actually have migraine? That's not at all what I'm saying. I'm just saying that both conditions are fairly new to the medical world and hard to understand. Do you have headaches along with your muscle pain? Where is the pain centralized? Is it time to re-evaluate? If not and your method is working for you, that is great! If your method isn't working, and this post has helped you in some way, then I am happy. That was my only goal in posting it.

Happiness and Inspiration

2010-02-05T11:05:00.000-08:00

Pain can sometimes be depressing. For that matter, so can life. Everyone has problems and situations in this world, no matter who the person is. I personally think speed bumps along the way make us grow and teach us lessons in life. Think about all the lessons you've learned from hard times. Have you learned as many from good times? However, it is the happy times that keep us going and give us inspiration. What do you do for inspiration? Do you often dwell on migraines and the pain they cause, or do you allow yourself to enjoy what life gives you? If chronic pain has caused you to crawl into a hole, first of all, it is time to begin to heal. Also, it's time to remember the joys in life again. I'm not talking about picking up hobbies again, although maybe that would be great! I'm talking about viewing conversations with people differently. When you enter a room with new faces, do you wonder if people are going to like you, or do you just assume they will because you are a likable person? Do you have faith that situations are going to work out for you, or do you believe that you just have the worst luck? When a negative thought enters your mind, push it out and replace it with a positive one. If a big presentation or meeting is coming up, have faith that it will go well, not the opposite. Whatever it takes for you to begin thinking this way, start it today. I personally get my inspiration by watching Joel Osteen every Sunday. His telecast puts me in a great mood that lasts all week long. I also make sure to spend plenty of quality time with friends and family. They are the people who really care.

Migraine-Friendly Fast Food?

2010-02-02T11:00:00.000-08:00

There really isn't any migraine-free fast food. However, Chipotle is not nearly as bad as a burger and fries or chicken nuggets with dipping sauce. Even a grilled chicken sandwich at a fast food restaurant can be an MSG bomb. Chipotle makes everything from scratch with high quality meat, and everything is free of additives or preservatives. It's true! Check their website. The meat is marinated in a chipotle pepper adobo, which probably contains citrus and vinegar. Remember, though, that some of that is cooked out again when the meat is grilled, and it is still MSG-free. What you have to be careful with are the toppings. Sour cream and avocado contain tyramine by nature, and the salsas have a lot of onions and vinegar in them. The refried beans are cooked with bacon, so that is a definite NO! Even the corn has onions in it. I encourage you to check the Chipotle website to find out what is in every food they serve, then order accordingly. I wouldn't eat Chipotle very often, and especially not in the beginning stages of the diet. Remember, the diet must be strictly adhered to in the beginning for it to work, so chipotle adobo marinade isn't going to help you. However, later on as a special treat, or when you are in a real pinch and don't have any food with you, Chipotle may be a suitable fast food option. The best option is to make your own food.

Common Diet Mistakes:

2010-01-14T11:46:00.000-08:00

Not Avoiding Processed and Aged Foods:
One of the biggest mistakes I see people make on this diet is forgetting to avoid processed and aged foods. Remember, even though a food may only contain a few ingredients which seem harmless, if that food is highly processed, our body will not know what to do with it. Fast food burgers are a great example of this. In their ingredients, they may only contain salt, meat, and a preservative (within the burger itself). However, the burgers are highly processed which by nature means they contain MSG. Burgers and burger substitutes bought at the supermarket pose the same problem.

Fermenting fruits and vegetables, and even meats, starts a process which creates more tyramine within that food. On the other hand, canning (without fermenting), freezing, and drying these items slows the aging process down. So, canned and frozen fruits and vegetables (as long as they aren't on the avoid list) should be fine as long as they are not flavored or fermented.

Not Eating Meals Prepared at Home:

I see many people try this diet who continue to eat out all the time. You may continue to eat out if you wish, but you have to be particular in what foods you order and what restaurants you choose. This can make the diet quite limiting. You cannot continue to eat fast food for sure, and many restaurants are not much better. Sauces and gravies are not prepared from scratch, but rather from a base containing MSG, and forget about soups or casseroles. While eating out, you are limited to simply prepared meals with no sauces or gravies, and very limited seasonings if any at all. So, your mouth may get bored. Plus, it's not easy to tell what is in your food, so you may not always know what you are getting. It's better to make a lifestyle change and learn to cook at home. You can make your own gravies, sauces, seasonings and spices, casseroles, burgers, condiments, etcetera, and it is not as difficult or time consuming as you may think. Another plus to eating at home is that it is much less expensive.

Not Following Step 1 of the Program:

For this program to work, all steps must be followed. Step 1 of Dr. Buchholz's program involves eliminating rebound causing medication. Every diet and every preventive measure and medicine in the world won't help you if rebound is still getting in the way. It's only painful for a short while. Yes, I went through it too, so I do know the pain involved. It was well worth it, believe me. I'm much happier now than I was when I was dependent on caffeine and medication. I hear people say to me often "I get headaches every day, so it can't be rebound." If you are taking medication to abort your headache every time or nearly every time you get one, and they are happening often, you probably have rebound headaches.

Not Avoiding Caffeine:

Caffeine can help a headache in process, but it is a rebound causing medication. That's right, caffeine is a drug. That's why many headache medicines on the drug market (prescription and non-prescription) contain caffeine. Caffeine not only makes effective headache medications work faster, but it constricts dilated blood vessels, which is what is causing your painful headache in the first place (there are other factors involved as well). However, once the caffeine wears off, your blood vessels dilate back to a degree greater than they were previously. This is, essentially, rebound headache. You've heard people talk about caffeine headaches, or needing caffeine early in the morning in order to get rid of the stuffy, full, or groggy feeling in their head. It takes more and more caffeine to keep the blood vessels constricted to a comfortable degree. So, to assume that caffeine is not a trigger for you, may not be completely accurate.

Trying to Avoid Gluten:

While following a gluten-free diet can be helpful for many people, it is not the best diet for migraine sufferers. If you have been diagnosed with celiac disease, then the gluten-free diet is the one you should be following. If not, then by following a gluten-free diet you are eliminating some unnecessary foods which can provide you needed nutrients, and you are not eliminating foods which should be eliminated. A great example of this is tyramine. Tyramine can be found in citrus fruits, nuts, onions, and other foods which are perfectly fine on a gluten-free diet. It also allows for chocolate, which is a well-known migraine trigger because it contains caffeine, theobromine, phenylethylamine, and possibly tyramine as well. You may find some relief by following a gluten-free diet, and some people will have full relief, because by following the diet you are essentially eliminating many sources of MSG. However, for those of you with more triggers, the migraine-free diet is the better one to follow. You'll be eliminating all possible headache triggers at once, then adding them back in later one by one to find your personal triggers, which I'll talk about more below.

Free glutamate (not the same as gluten from wheat protein), found in tomatoes, mushrooms and peas can be a trigger for some, but it is not high on the trigger list. Feel free to leave these in your diet unless you strongly suspect them. If so, eliminate them for two to four weeks. Then, if you see no improvement, add them back in. Remember, pre-made tomato sauces contain onion and/or onion powder and possibly other triggers which can start a headache. It is best to make these from scratch in your own kitchen.

True, Not Every Trigger is a Problem for Everyone, But...

Did you start a food diary to keep track of everything you were eating, but nothing seemed to add up? Part of the reason for this may be due to rebound headache, as mentioned above. The more likely reason, though, is that triggers are extremely hard to pinpoint. Triggers do not have to cause a headache every time they are eaten. It's possible that you can eat chocolate one day and be just fine, but on another day there is a huge storm brewing overhead, you're stressed at school or work, and you have other dietary triggers stacked up in your system as well, causing the chocolate to be the last straw. It all depends on how many triggers and what amount of those triggers are causing you problems at once. Also, a trigger does not have to cause a headache the same day it is eaten. It can wait to strike for up to two days later. So, with the many unavoidable triggers constantly around you, including lack of sleep as well, dietary triggers are extremely hard to pinpoint. All triggers must be eliminated at once, then added back in one at a time for several days at full force to find out if the trigger is a culprit. Nothing can be added back in, though, until you feel fully healed. By eliminating dietary triggers, you are lowering the trigger level in your body which makes unavoidable triggers (even hormones) less likely to cause a headache for you.

Some of this information comes from information I have learned through the process of writing my cookbook entitled Migraine-Free Cooking!, and some of it comes from Heal Your Headache: The 1-2-3 Program for Taking Charge of Your Pain by David Buchholz, M.D.

Do you miss cinnamon rolls?

2009-12-23T07:58:00.000-08:00

There is a simple cinnamon roll substitute that has been popular in homes of the mid-west for years. Fresh cinnamon rolls contain tyramine due to the fresh risen yeast and may also contain other triggers in the dough. If you make them yourself at home and wait 24 hours to eat them, then you are okay. However, if you want a quick cinnamon roll substitute that is a little bit more healthy, here is a simple trick.

Cinnamon-Sugar Toast

4 pieces bread, trigger-free (100% whole wheat or whole grain is healthier)
butter
1 teaspoon cinnamon plus 2 teaspoons sugar or Splenda granular, mixed

Toast the bread and immediately spread a very thin layer of butter over the top. Shake the cinnamon-sugar mixture over the butter, then shake off the excess. Enjoy!

My cookbook is now available!

2009-12-13T23:49:00.000-08:00

Please see a preview of my cookbook here. I hope you enjoy reading it as much as I have enjoyed creating it.

Tips for Dining Out

2009-10-19T07:19:00.000-07:00

Several of you have asked me what to eat when dining at a restaurant. Actually, I don't really know because there is no perfect choice. Most items are probably going to have a seasoning or sauce that makes it hard to choose. So, pick the best possible option. Avoid special sauces, gravies, casseroles, and soups as they may contain MSG. Even MSG-free menus can have hidden MSG in them. Choose grilled meats instead of breaded meats. Choose grilled or sauteed vegetables instead of fried vegetables. Salads are good, but leave off the cheese and croutons. Fish is okay as long as it isn't pickled or breaded. So, grilled salmon is probably better than a fried fish sandwich. Pancakes, eggs and fruit are a good option, but leave off the bacon and sausage. I hope this helps. It's all about making the best possible choices.

Recipes from other Migraine Sufferers

2009-09-30T08:37:00.000-07:00

I was contacted by someone else who has had great success with Dr. Buchholz's 1-2-3 Program, and wanted to know if I would like some more recipes. Sure!!! Thank you, Helena, for your recipes! The following recipes were created by Helena Caffrey. If you have read Dr. Buchholz's book and have recipes you would like to share, please contact me by e-mail. If they are migraine friendly, I may post them on my blog, and would of course give credit to you. My goal is always to make this diet more accessible to everyone. So, the more recipes there are available, the better!

Macaroni and Cheese

1 package elbow noodles or egg noodles
milk
butter
sliced high-quality american cheese, torn into pieces
salt and pepper

1. Boil noodles as directed on package. Drain.
2. Return noodles to pot. Add milk, butter, and cheese. Stir until butter and cheese are melted.
3. Add salt and pepper to taste.

Pizza

olive oil
2 large tortillas
ricotta cheese
Gunderson's spaghetti sauce or Buchholz's ragu sauce
vegetable toppings, optional - bell peppers, cooked spinach, sliced cherry tomatoes, sliced black olives, others

1. Preheat oven to 425 degrees.
2. Grease pizza pan or cookie sheet with a thin layer of olive oil.
3. Place 2 tortillas on top of each other. Spread on ricotta cheese and then spaghetti or ragu sauce.
4. Add any desired vegetable toppings.
5. Bake for 10 minutes.

Soda Bread (from Marion Maxwell's A Little Book of Irish Baking)

3 c white flour (I use flour that doesn't contain malted barley flour)
1 t, heaped, baking soda OR 3 t baking powder
1 t salt
12-14 oz milk + (2 1/2 t cream of tartar OR 2 t white distilled vinegar) - buttermilk substitutes (cream of tartar can cause headaches for some)

1. Preheat oven to 400 degrees.
2. Dust bottom of a 7' iron casserole dish with lid or 2 bread loaf pans with flour.
3. In large mixing bowl, combine flour, baking soda, salt, and cream of tartar. Make well in center and gradually add milk while stirring until well blended.
4. Turn dough onto floured surface and knead lightly to form a smooth round (or 2 ovals).
5. Place dough in dish or pans. Cut a cross in the top.
6. Bake for 50 to 55 min or until bottom sounds hallow when tapped.
7. Wrap bread in a cloth to cool.

*Recipes are created or provided by Helena Caffrey, Indianapolis, IN.

Cookbook in final stages!

2009-08-25T14:47:00.000-07:00

I've been in contact with a publishing/editing expert this week, with over twenty-five years in the publishing business, in order to have my cookbook professionally edited and designed for you. I'm so excited! If you don't mind answering, I have a couple of questions for you in order to make sure the book is completely ready. What are some of the most common questions you hear people ask about migraine, and what are some questions you have? Also, what are some elements you look for in a migraine-free cookbook? Thank you sincerely for your help.
-Heidi

New recipe! Enchiladas!

2009-08-14T20:17:00.000-07:00

The cookbook has taken so long to publish that I thought I would give you another recipe. This is not a recipe I give away lightly. It is one I treasure! I hope you love it as much as I do. Enjoy!

ENCHILADAS!

1 tablespoon olive oil
1-2 shallots, chopped fine
2 cloves garlic, minced
3-4 cooked, shredded chicken breasts, or 1 taco filling recipe
1/4 cup + 3/4 cup "salsa with tomato and herbs" recipe
1 7 ounce can chopped green chilies, drained (check ingredients)
4 ounces cream cheese or neufchatel cheese
1 teaspoon dried cilantro
7-8 soft flour or corn tortillas
3-4 slices high-quality American cheese, optional
1/2 cup chicken stock or water

Preheat oven to 375 degrees. Saute' shallots and garlic in olive oil over medium heat for approximately 2 minutes, or until shallots are tender. Add 1/4 cup of the salsa, the chilies, cream cheese, cilantro, and chicken. Add the chicken broth, then stir and heat thoroughly. You may stir in the American cheese at this time if you wish. Spray a 9 by 13 inch baking dish with non-stick cooking spray. Fill tortillas with chicken mixture and place side by side, seam side down in dish. Top with remaining salsa. Bake approximately 25 minutes or until thoroughly heated.

Other recipes can be found on my website at migrainefreecooking.com.

Rebound-Causing Medication

2009-07-27T09:04:00.000-07:00

Something I have not posted about on this blog before is rebound-causing medication, and yet it is one of the main causes of your headaches, along with diet. As Dr. David Buchholz explains in his book Heal Your Headache: The 1-2-3 Program for Taking Charge of Your Pain (Workman Publishing 2002), "rebound takes you prisoner". There are many medicines that cause rebound, and some of them you can buy over the counter. Avoid anything containing caffeine, decongestants, opioids, ergotamines, triptans, butalbital compounds, and isometheptene compounds. As Dr. Buchholz explains in depth in his book, this medicine should be taken no more than two days a month, as prescribed for those two days, for an out of control headache. If you are unsure if yours is one of these rebound causing medicines, ask your pharmacist or doctor.

When a headache occurs, it is due to dilated blood vessels in your head. This is called vasodilation. Many medicines constrict these blood vessels to offer relief, causing vasoconstriction. When the medicines wear off, the blood vessels dilate to a larger degree than they were previously. If this happens too often, you can understand the "rebound" hole your head digs itself into. Does this mean Dr. Buchholz wants you to suffer, or doesn't understand your pain? No it doesn't. He just knows that more and more medicine is not going to help you when it comes to headaches. The best thing to do is get your body back to its natural state so it can fight headaches its own way, and so you don't have to be a prisoner to medication. Prevent headaches by eliminating what is causing them, instead of treating them with medicines that will cause even more headaches. He offers other solutions for relief in his book.

Along with Dr. Buchholz's headache-free diet, a reduction in rebound-causing medication will hopefully help greatly reduce the amount of headaches you experience. That's step 1 and step 2 of the program. Step 3, if you need it, is preventive medication, which doesn't work for as long, as well, or even at all without steps 1 and 2.

If you have not had the pleasure of reading Heal Your Headache by Dr. David Buchholz yet, you are missing a great opportunity to heal! I don't know if I would be functioning today without his advice. Feel free to read my other post "My Migraine Story" found on the left sidebar.

Muscle Tension as a Migraine Symptom

2009-07-12T09:53:00.000-07:00

You've probably read many articles that say migraines do not cause muscle tension, and that is true, but muscle tension is a symptom of migraine. The migraine itself is not going to directly cause your muscles to be tense. But as a symptom, your muscles in your neck, shoulders, head, even in your back may become tense. I personally notice a difference when a nasty storm rolls in and the barometric pressure changes. I like to call it "cement muscles". I may not even have a headache, but my muscles will become tighter. Do you have to feel the headache to have the symptoms? No. There are many other symptoms that may occur as well, and they are explained in Dr. Buchholz's book. They can range from nausea, change in stools, sensitivity to light or sound, visual disturbances, and dizziness, to difficulty speaking, loss of eyesight, feeling of heaviness or tingling in the extremities, forgetfulness, and more. If you have questions about a new symptom, it is always a good idea to check with your doctor to make sure there is nothing else going on. If nothing can be found, or if the symptom only happens for a few minutes or in relation to the headache, chances are it is migraine related. That should be determined by you and your doctor, however. Best wishes for symptom-free days.

Other great blogs

2009-07-12T09:45:00.002-07:00

http://freemybrain.com/blog
http://headacheandmigrainenews.com
http://rb.dreamwidth.org/tag/migraines (this one contains Buchholz-friendly recipes)
http://jasminepw.blogspot.com
http://www.garycameron.org (news about aspartame)
http://somebodyhealme.dianalee.net
http://fourchickens.blogspot.com (good soup recipe, just substitute leeks for onions)
http://www.waronheadaches.blogspot.com
http://mylifewithchronicmigraine.blogspot.com
http://migrainechickie.blogspot.com
I will add more to this list later.

A Note From Me: Trust Yourself

2009-07-10T12:33:00.000-07:00

As you may have noticed, I have not been writing on my blog as much as usual lately. If you've read my migraine story, in another post, you know I have been plagued with muscle pain in my back for a long time. I am a violinist, so this is normal. And migraine symptoms sometimes compound this a bit, making it so I have to seek the help of a talented physical therapist. However, my muscle pain has been much worse than usual lately, so I finally developed the courage to visit my general practitioner this week. After an ultrasound he determined that I have two complications in my abdominal area, both relating to my pregnancy three years ago, that have to be taken care of surgically. Most of my pain is not actually muscular at all, even though it felt that way. I am in quite a bit of pain, although non of it compares to migraine, but sitting in front of a computer for extended periods of time is uncomfortable. I write as little as possible. My point in posting this is not to gain your sympathy, but to tell you why I am not posting, and for another reason. I realize that migraine plagued my life for so long, and now that I'm free of it, it's hard for me to let it go. Not that I don't want to, believe me. And not that I don't want to let the pain go, that's not what I mean. I'm not really in migraine pain any more, except for once in a blue moon. I owe that to Dr. Buchholz's book and my wonderful team of doctors. What I mean is that it didn't even cross my mind that there may be something else going on. I just figured everything was fine and my problem was migraine as usual. Most people don't suffer from chronic pain, and when they do have severe pain, they go to a doctor, the doctor finds the problem, and it is taken care of. As migraine sufferers, we are used to being seen as whiners, and we are used to walking out of a doctor's office with no cure. So when something else happens to our body, we may not recognize it, and even worse, are afraid to say anything. I am still, to this day, afraid to meet a new doctor or specialist of any kind. The first thing I have to tell them is that I am a migraine sufferer, and everything that goes along with that. Many times they have no sympathy and little education on the subject. Why would I want to share? I am blessed to have a team of wonderful doctors around me now though. I hope none of them move to a new city. I wish all of you complete health and well being, and lots of faith and courage. I'll check in every once in awhile, and I still try to tweet something every day. Best wishes, Heidi.

*If you still have not read Dr. Buchholz's book, you are missing out. Please do so. You will feel much, much better. It is not "the same old stuff" that you have heard before.*

Sausage

2009-07-03T10:01:00.000-07:00

My husband was craving sausage the other day, and was disappointed when I said I couldn't eat it. So I decided to conduct an investigative search to find out for sure. There are sausages that are minimally processed and contain no msg or nitrates. This I already knew, but I was delighted to find that they can now be purchased in any local supermarket, not just in health food stores. The problem is, these sausages still likely contain tyramine due to the spices they contain. If you are at a point in your diet where it can be liberalized, and you are really craving sausage, have some of the minimally processed natural sausage. Just remember that in the beginning, strict adherence to the diet is essential. Or, if you need to cook a dish containing sausage for a get together, use this sausage and enjoy the dish with your friends. My point is, enjoy, just don't go overboard. Best wishes on your migraine-free journey.

Dietary Triggers

2009-06-17T07:12:00.000-07:00

This is a compact list of dietary triggers to avoid while on the migraine diet. For a full list, please read Dr. Buchholz's book, "Heal Your Headache: The 1-2-3 Program for Taking Charge of Your Pain." Remember, the diet can be modified after you feel better. Once you have your headaches under control, it is time to figure out exactly what your triggers are. Not everything on the list is a trigger for everyone. The diet is designed to be personalized. However, strict adherence is important in the beginning to gain control of your headaches. Please read Dr. Buchholz's book for complete instructions and a complete list of triggers in order to have control over your headaches.

MSG (monosodium glutamate) - and its aliases
Hard cheeses and certain other dairy products
Nuts (seeds are okay)
Processed meats
Chocolate
Caffeine
Alcohol and vinegar (distilled white vinegar is allowable)
Certain fruits, juices and vegetables containing tyramine
Fresh yeast-risen baked foods (wait 24 hours to eat)
Aspartame
Nitrates, nitrites, sulfites, (thiamine mono-nitrate is allowable)
Soy can be bothersome for some. Soy oil is safe.
Please see my "helpful diet facts" above.

Remember to always read ingredient labels.

My Migraine Story

2009-06-09T17:23:00.000-07:00

For a long time I have debated about whether to post anything about my own headaches. I don't want to sound like I am whining, or that I expect your sympathy. On the other hand, maybe you need to know why I care. Maybe you need to know where I came from, and just how far I've come. Maybe you don't care how much I know until you know how much I care, to use an old cliche. So, I thought I would share a taste of my own experiences with you now.

As a child, I had nosebleeds due to vasodilation (blood vessel swelling) that had to be packed and cauterized in the emergency room because they would not stop. My nosebleeds were almost always followed by a headache. In adolescence, they were coupled with back pain and sinus symptoms, and many times I had flashing lights before a headache. Many people believed my headaches to be all in my head because they came daily. My doctor during my adolescent years diagnosed me with migraines, but when imitrex didn't work, she dismissed that diagnosis as a possibility and decided it was sinus. Let's be clear people, triptans do not work for everyone, and sinus symptoms happen during migraine. It was not my doctor's fault however. She was following what she was taught. Migraines are a big mystery in the health profession.

In college I inhaled every quick fix over the counter medication I could get my hands on, including lots of caffeine. This made pregnancy hard with my first child, and with my second child even worse. I took a lot of pain medication to bear through the pregnancy. I hoped my headaches would go away after my children were born, but they didn't. I still feel guilty for that experience as well. The first neurologist I saw decided giving me caffeine and a low-dose narcotic during pregnancy was the answer. The second one thought a more and more powerful narcotic was the answer each time I went to see him. I liked the third one. At least he addressed diet as an issue. The fourth one, my present neurologist, passes "Heal Your Headache" out to all of his migraine patients. I couldn't be happier with that office.

My symptoms have included loss of consciousness, nosebleeds, loss of feeling in my arms and legs on one side or the other, loss of eyesight for short periods of time, inability to remember conversations, extreme muscle tightness and tension all the way down my back and in my head, neck and shoulders, photophobia and phonophobia, depression, nausea, and the list goes on. Do I feel any of those symptoms now? I still have muscle tension, but not to the degree that I used to, and I get a headache once in a blue moon. I am much better due to the 1-2-3 program and the support network I have around me. I hope you, too, have found or will find relief.

Why do studies say migraineurs don't suffer from trigger induced migraines?

2009-05-30T09:18:00.000-07:00

The answer is simple. The studies were done by removing only one trigger, or maybe a few triggers from the body at once. They were not done by removing all food triggers at the same time. So, there were still triggers in the body to cause havoc, in which case the migrane sufferer would not improve, except in a small percentage of cases where the threshold level would lower enough to provide relief. This tells me that triggers do pose a problem, if removing them in that fashion still helped 25% of people!

To lower your migraine threshold, you must remove all triggers at once in the beginning (which means strict adherence to the diet), then add triggers back in one at a time after you feel better. Each trigger must be eaten over a period of several days, because it can take up to two days for a trigger to affect a person. It does not have to cause problems the same day it is eaten. This way, you can decide exactly which foods are your triggers. The diet can be liberalized later on after these steps have been done. Dr. Buchholz explains the diet in detail in his book.

If you have not had the pleasure of reading Dr. Buchholz's book yet, then you are probably not healing like you could be. I can not recommend his book strongly enough. Best wishes.

Child-Friendly Food Ideas

2009-05-14T20:16:00.000-07:00

It may seem hard to find food for children to eat who follow this diet. Here are a few suggestions for the little ones.

Sunflower seed butter is a great substitute for peanut butter, and makes a very yummy "peanut butter" and jelly sandwich.

Dried cranberries (with no trigger preservatives) are a wonderful substitute for raisins.

Grilled cheese sandwiches can be made with high-quality american cheese from the deli.

Hormel makes an all-natural sandwich meat that comes in a brown box. It can be found with other sandwich meats at your supermarket.

After a child's headaches are more under control, it may be safe to try fresh mozzarella cheese every once in awhile. Mozzarella is one of the less-aged hard cheeses, so it has less tyramine. Be careful not to give too much, though.

Fresh fruit and vegetables are always a good choice, but stay away from citrus fruit, bananas, and others on the list of trigger foods, as these contain tyramine.

I hope this helps. Does anyone have any other ideas?

Migraine Triggers in Fast Food Items

2009-05-12T13:45:00.000-07:00

I was reading an article online the other day, and I thought you might be interested in reading it. It lists the top ten ingredients in all fast food items. And remember, just because an ingredient is not listed in the top ten, doesn't mean it isn't common.

http://recipes.howstuffworks.com/10-ingredients-fast-food.htm

Anytime you want to know the ingredients of fast food items, you can find them online. Here are just a few sites to help you get started. Notice in particular the triggers in McDonald's fries!

http://www.wendys.com/food/NutritionLanding.jsp

http://www.bk.com/#menu=3,3,-1

http://nutrition.mcdonalds.com/nutritionexchange/nutrition_facts.html

Have fun!

Seeds, Nuts, and Migraines

2009-05-06T13:19:00.000-07:00

As you probably know, nuts contain tyramine which can be a very powerful migraine trigger for many people. Seeds, however, are permitted as long as there are no harmful preservatives added, and can be a healthy and delicious substitute. Seeds contain magnesium, which is great for muscle development and repair. They also contain folic acid which is wonderful for your mood. Not only that, they are high in healthy fats which help the circulatory system and the nervous system, something that migraine sufferers can definitely use. So next time you feel the need for a snack, eat 1/4 cup of seeds and some fruit (not citrus or raisins) to tide you over until the next meal. The combination together will help you feel full. Any other great snack ideas?

How powerful is caffeine as a migraine trigger?

2009-05-04T13:03:00.000-07:00

When I first began the Dr. David Buchholz migraine-free diet two years ago, I went cold turkey on all triggers. I didn't eat any triggers for one whole year. That's right. I didn't cheat once. It took me about 8 months to feel normal as a human being after following a horrible diet my whole life. It doesn't take everyone this long. Usually people notice a difference within two weeks and feel great within two to three months. I noticed a difference within two weeks, felt better within two months, and felt great in eight months. I was an extremely severe case. After about one year, I decided to cheat once with french fries and cheese. I remember feeling a little dizzy the next day. No big deal. I was still on the diet and still in control. Two weeks later I decided to cheat again, this time with chocolate and something else with nitrates, although I don't remember what the other item was. And, this time I had a headache. I am now on a preventive medication (step 3 in the 1-2-3 program) so that I can eat out with friends sometimes, and not be rude at people's houses when meals are prepared. Some people are more sensitive to triggers than others and need preventive help.

A few months ago, I decided to have some Dr. Pepper on an outing with some friends. Before beginning the diet two years ago, I was a Mountain Dew addict of the worst kind. My one Dr. Pepper that day led to one the next day, and a couple the next day, and you get the idea. Now I feel a need to have it and am having a horrible time releasing myself as a slave to it. You might say it is an addiction, and maybe it is, but I actually see it as a trigger holding my body captive. Caffeine shrinks the blood vessels. So, when I don't drink it, they swell. Every time I try to go cold turkey, I get a four day migraine, and eventually can't stand it anymore. So I drink a Dr. Pepper and the next day the headache is gone. It's like a drug that my body can't live without because my blood vessels need to be shrunk or my head feels as if it will explode. When I started the diet two years ago I was used to being in pain daily and didn't notice the difference the lack of caffeine made. Now that I'm not used to the pain, I can't deal with it. The preventive medication I'm on will not help me with this. I can cheat with other triggers and go back to living my life normally. But, other triggers don't shrink the blood vessels. So, Dr. Buchholz was right when he told us DO NOT EVER TRY CAFFEINE AGAIN!

I know that revealing this information may hurt some of my credibility with people who follow my site or who wish to buy my cookbook. But, I feel it is important that everyone know why you should NEVER cheat with caffeine.

Update 05/25/09:
I can happily say I am now completely caffeine free! I had a headache for about three days, but going cold turkey was the best way. It was quick and relatively painless. Few of the symptoms I used to feel with migraine plagued me during those three days. Some people don't feel anything at all. I picked a week when there were no barometric pressure changes to bother me, and I kept all other triggers out of the picture. My last encounter with caffeine was a little over a week ago, and the only side effect I still have is a little bit of what I call "cement muscles". My muscles tend to be a little tight, but that is no big deal compared to a headache. Neck and back stretches can cure that. Please friends, do not be afraid to eliminate caffeine from your diet. I feel so much better overall, and I can't stress that enough. Best wishes to you.

A Place to Talk

2009-04-21T18:28:00.000-07:00

This website is designed not only to be a place to find helpful recipes, but also a place for migraine sufferers to talk and share comments, stories, or whatever they wish. Feel free to share!