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Migraine Relief Diet

If you have struggled with headache or migraine, you might want to learn more about the Migraine Relief Diet. Using an approach that limits dependence on pain medication (which makes headaches worse from rebound migraine), you also benefit your overall health from the advantages a whole foods, mostly plant based diet can provide.

Factors that Contribute to Migraine

Eating whole foods, mostly plants can help with headache relief!

Numerous factors can contribute to the onset of migraines and headaches. Fasting or dehydration as well as stress, hormonal changes, physical exertion, abrupt lifestyle changes, medications, environmental factors, and dietary food habits may play a role. Participation in relaxation activities (stress management) and adequate rest can be helpful in reducing occurrence and/or severity of migraines and headaches. Keeping a food journal or a migraine diary will help to determine if certain food(s) are a trigger.

The “Dirty Dozen”

Foods that cause migraines or headaches are dairy, meat, eggs, chocolate, wheat, corn, citrus fruits, apples, onions, tomatoes, nuts, and bananas.

One great resource is from the Physicians Committee for Responsible Medicine, who advocate a plant based approach to migraine relief.  Check it out here.

Would you like a FREE listing of the foods to avoid and embrace if you are eating for migraine/headache relief? Request it HERE.

Need some help with headache relief?  Contact Lisa Schmidt, THE Mindful Nutritionist, for a complimentary consultation.  Helping people with issues related to food, mood, and mindfulness, Lisa is a Scottsdale, Arizona based dietitian nutritionist and counselor specializing in lifestyle change.  She embraces whole foods plant based eating, yoga and meditation, and other stress management approaches to help with food and ease.  Lisa meets with clients in her Scottsdale office, and around the world through a telemedicine portal. Contact Lisa today for your free consultation.

Four Steps to Weight Loss

Do you crave pizza when you are stressed? It's likely a learned behavior.

Do you crave pizza when you are stressed? It’s likely a learned behavior.

My holiday gift to you is support for your weight loss goals. Here are four steps to weight loss: Awareness, Rules, Structure, and Peacefulness.

Eating, and liking certain foods are learned behaviors.  As omnivores, we eat different foods based on our learning.  This means that our preferences for certain kinds of foods developed over time and become habits.  Some of us think we are “addicted” to different foods like sugar, or even fatty foods.  Research tells us that we may have preferences for sugary foods (and who doesn’t??) but these preferences are actually learned behaviors.  Since they are learned behaviors, we actually can end overeating in four steps.  

Watch Your Weight, Arizona!

A new report was released yesterday by the Centers for Disease Control and it ranks the State of Arizona as the 29th “fattest” because of the percentage of residents classified as overweight or obese.  You can see me discuss the findings on Channel 12 news.

What purpose does your disordered eating serve?

Have you ever considered what purpose your eating pattern serves?  Any type of disordered eating pattern, whether it is restricting food intake (a “diet”),

meditation calms the mind

Sit ten minutes a day and find some headspace

counting calories obsessively, counting fat grams, avoiding entire categories of food (dreaded “gluten”,  “carbs”, or “sugar” are three examples), overeating past the point of satisfaction, throwing up, compensatory behaviors like laxatives or exercising to extreme – all of these patterns are your relationship to food.  And your relationship, like any other relationship, serves a purpose in your life.

What would you be doing with your life if you weren’t spending all of your time counting calories?  Hating yourself?  Wishing you were something – anything other than you think you are?  How much time are you spending each day with thoughts about food, feeding, body size & weight?  Most importantly, what would you be thinking and feeling if your mind wasn’t occupied with thoughts about food and your body?

Are Omega-3s Good or Bad?

 

Whole Foods, Mostly Plants

Eat a wide variety of whole foods, mostly plants, to protect and promote health

Who said this?  “Based on the available data, even though there may be no clear cardiovascular benefit from prescribing omega-3 supplements, aside from helping to reduce triglyceride cholesterol levels, I still say it’s very important for my patients to have a plant-based diet with omega-3 rich fatty fish as part of a heart-healthy Mediterranean-like dietary strategy which holds benefits probably above and beyond individual omega-3 pill supplements.”

David Friedman, MD, chief of heart failure services at North Shore-Long Island Jewish’s Plainview Hospital in New York

In conversations with family and friends, we discuss conflicting information published regularly about nutrition and diet.  Some family members think that it is difficult, if not impossible, to figure out what to eat. One day, information claims Omega 3s are essential – and consumers are encouraged to buy Fish Oil and other dietary supplements.  Other times, like yesterday’s news about the lack of scientific evidence for Omega 3s in supplement form, some feel compelled to flush supplements down the drain.