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Tag Archives: whole foods eating

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.

Healthy and Mindful Holiday Baking

The holiday season is a time to celebrate with family and friends. Unfortunately, for many it also

Use fresh fruit to "healthify" your holiday baked goods

Use fresh fruit to “healthify” your holiday baked goods

becomes a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can result in an extra pound or two every year, which can really add up over a lifetime. The holidays don’t have to be equated with weight gain if we focus on a healthy balance of food, activity, and fun to stay healthy through the holiday season.

Traditions that define most family celebrations include food, drink, and sweets. If keeping your waistline in check has become a goal, indulging your sweet tooth without drowning in calories is possible. By using seasonal and fresh ingredients, minimizing butter, reducing sugar, upgrading recipes with fiber-rich whole grain flour, and using nuts creatively for added crunch and healthy fat, you can cook like a pro and please even the most discriminating family member or guest.

Here are some tips for making favorite recipes healthier:

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.