If just the thought of what to make for dinner tonight gives you a piercing headache, perhaps you should consider searing up some salmon to get some omega-3 for migraines.
A study in BMJ looked at adults who frequently suffer from migraines. Participants who followed a diet high in omega-3 fatty acids sourced from fatty fish, like salmon and sardines, for 16 weeks experienced a shorter duration of headaches per day and fewer instances of headaches per month. This was compared with those who followed a control diet with normal levels of omega-3 and omega-6 fatty acids. Especially good was a diet with high omega-3s and low omega-6 fatty acids from vegetable oils and seeds.
In addition to the benefits of omega-3 for migraines, the findings also revealed that those who followed the intervention diets experienced less severe headaches, compared with those on the control diet, which mimicked typical U.S. intakes of these fats. Improving the dietary ratio of omega-3s to omega-6s may tamp down pain-inducing inflammation in the brain and offer relief to the millions of migraine sufferers in America.
1. Eat Mostly Whole Foods: eat mostly food that does not have an ingredient list.
2. Drink Plenty of Water: 64 oz to 90 oz depending on size and food intake.
3. Exercise: move 5 hours per week and divide that between cardio and resistance work.
4. Sleep and Control Stress: sleep between 7 and 9 hours depending on your stress.
5. Eliminate Foods You Are Sensitive To: inflammation promotes weight gain.
6. Supplement As Needed: B complex, MG+, Probiotics, krill oil, collagen powder, etc..
7. Do Some Fasting: eating constantly does not allow your body to burn fat.
8. Correct Hormone Imbalances: check for thyroid, cortisol or hormone balance.
*Remember three things can stimulate your metabolism: food (eating enough is very important), exercise (especially weights) and stimulants (think green tea).
Spiralized Zucchini Noodles with Tomatoes and Pesto
Posted on September 12 by Heather Duquette-Wolf
in Blog
Ingredients
For the Pesto:
1 cup packed fresh basil
1 clove garlic
1/4 cup fresh grated Parmesan cheese
kosher salt & pepper to taste
3 tbsp extra virgin olive oil
For the zoodles:
4 small zucchinis
1 cup heirloom grape or cherry tomatoes, halved
kosher salt and black pepper to taste
Instructions
In a food processor pulse basil, garlic, Parmesan cheese, salt and pepper until smooth.
Slowly add the olive oil while pulsing. Set aside.
Spiralize the zucchini, cut it into smaller strands if they are too long and place them in a work bowl.
Toss with the pesto and tomatoes and season with salt and pepper as needed.
If you like leftovers, add some chicken sausage or meatballs, heat and serve.
8 oz of unsweetened flaxseed milk
2 TBSP of cocoa powder
1 scoop of chocolate protein powder (with Stevia)
½ cup of dark frozen cherries
(You can use frozen fruit or add ice according to desired thickness.)
Flax, raw cocoa and cherries are high in ORAC value. An ORAC value is the antioxidant value, also known as oxygen radical absorbance capacity.
A minimal intake of ORAC units is 5000 units per day.
Dark chocolate has an ORAC value of 20,816
Flaxseed has an ORAC value of 19,600
Dark cherries have an ORAC value of 1,500
Also….. flax is high in omega-3 fatty acids, cherries contain anthocyanin and cocoa contains flavanols, all of which help fight inflammation naturally.
