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.
Wednesday, April 27, 2011
Saturday, January 29, 2011
There's Something Wrong, Here
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.
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.
Wednesday, November 24, 2010
Following the Diet in a College Dormitory, or Other Limited Setting?
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!
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
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.
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.
Tuesday, October 12, 2010
Vegetarian Recipes
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
Thanks for the post, Helena!
http://moremigrainefreecooking.blogspot.com/2010/10/vegetarian-recipes.html
Sunday, September 19, 2010
Chili Beans substitute for cooking
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.
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
2 cups COLD chicken stock
4 teaspoons flour
2 tablespoons butter
1 teaspoon garlic powder
1/2 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.
4 teaspoons flour
2 tablespoons butter
1 teaspoon garlic powder
1/2 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.
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