Migraines and food

It's winter and it's been very dry and cold this last couple of weeks here in KY Many of my friends have been having more headaches...specifically migraines.  So I thought I would share some info.  Now I know... if you get migraines you have probably tried just about everything, but have you been consistent?  Let me know about your headaches in the comments. 

What to Avoid if You Get Migraines *

Migraine headaches can be terrible. The pain, vision problems (including aura), nausea, etc. can be debilitating; especially if they stick around for hours or even days.

Migraines affect about 15% of adults, so they’re fairly common. And, while the exact cause is not known, there are lots of known triggers. Many foods and drinks are common triggers of migraines. You may have noticed certain foods, and drinks trigger your migraines. Sometimes the migraine comes on within an hour of the food/drink. Other times it may happen several hours, up to a day later. Avoiding these triggers can help.

One of the main ways these foods and drinks trigger migraines is by their action on the blood vessels in the brain. When the brain's blood vessels constrict and then dilate (widen), this seems to cause migraines. Many of the foods I'm listing below affect the constriction and dilation of blood vessels during a migraine

If you or someone you care about suffers from migraines, this post lists common triggers. Avoiding these can be a great tool to reduce these uber-painful headaches. You may be sensitive to one, or many of these foods/drinks. They act as migraine triggers in some people, but not all. You can find out by eliminating them and see if avoidance helps you.

Foods to avoid if you get migraines*

The first food that commonly triggers migraines is hard cheese like cheddar and Swiss; this is because they contain "tyramine" which is from an amino acid in the protein found in cheese. Other foods high in tyramine include those that are aged, cured, dried, smoked or pickled. These include sauerkraut and tofu.

The second common migraine-triggering foods are cured or processed meats. Things like hot dogs, lunch meats, and bacon are in this category; this is because of their nitrates and nitrites that can dilate those blood vessels in the brain. Even if these are not a trigger for you, it's best to eliminate them from your diet because of other health issues they're associated with like colon cancer.

I wish I had better news, but the third common migraine triggering food is chocolate. The evidence is conflicting, as some studies show a link and others don’t. You may or may not be sensitive to chocolate's effects on the brain; you have to eliminate it to find out.

Artificial flavors like monosodium glutamate (MSG) also trigger migraines. MSG is often found in Chinese food and is a common migraine trigger. There is not a lot of research on this, but it's something to consider eliminating from your diet to see if it makes a difference.

Drinks to avoid if you get migraines*

Alcohol is a common trigger for headaches and migraines. Red wine and beer seem to be the most common culprits. We're not sure why, but it may be red wine's compounds such as histamine, sulfites, or flavonoids.

Ice and ice-cold water have also been shown to trigger headaches and migraines. So try not to eat or drink things that are too cold.

Artificial sweeteners like Aspartame are another common trigger. Aspartame is in diet sodas and other processed foods to make them taste sweet without adding sugar. As with MSG, there is not a lot of research on its effects with migraines. But again, it is something to consider eliminating from your diet and see if that makes a difference.

Conclusion

There are many common food/drink triggers for migraines. Maybe one, or more of these trigger migraines for you. The best way to know is by eliminating them from your diet for a few weeks and see how that works.

The list includes hard cheeses, processed meats, chocolate, alcohol, ice water, and artificial flavors and sweeteners.

Do any of these trigger migraines for you (or someone you care about)? Let me know in the comments below!

Recipe (migraine-calming tea): Migraine-Calming Fresh Herbal Tea

(1 serving)

5 washed mint leaves (or a tea bag)

2 cups of boiled water

Steep mint leaves (or tea bag) for 5-10 minutes.

                                                      Let the tea cool down a bit before drinking it.

                                                      Serve & enjoy!

********************************************************************************

Don't forget to leave your tips for migraines or your aha's in the comments!  

 For further research:

*References

https://authoritynutrition.com/9-common-migraine-triggers/ https://www.ncbi.nlm.nih.gov/pubmed/27714637 http://www.precisionnutrition.com/elimination-diet-infographic https://examine.com/nutrition/scientists-just-found-that-red-meat-causes-cancer--or-did-they/ https://examine.com/nutrition/does-aspartame-cause-headaches/ 

3 Must Have Healthy Breakfast Foods

Are you a breakfast eater?  

Or dare I ask are you a “healthy” breakfast eater?

Maybe you need some inspiration for a few great breakfast foods.  Maybe you don't have time and you need some healthy ideas for “grab and go” mornings - who doesn't ever run short on time in the mornings?

Maybe you're ready to ditch the “desserts” that are marketed as being “part of a complete breakfast”.

Don't worry, I have you covered!

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I'm not talking about processed egg whites in a carton.  I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.

And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It's the oxidized cholesterol that's heart unhealthy.


Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast!

And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can!  You wouldn't be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I've included a delicious recipe below for you to try (and customize) for your next breakfast.

 

Recipe (Eggs & Veggies): Veggie Omelet

   Serves 1
 

•    1 teaspoon coconut oil
•    1 or 2 eggs (how hungry are you?)
•    ¼ cup veggies (grated zucchini and/or sliced mushrooms
•    And/or diced peppers  
•    dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred). But copper non-sticks work great too!

In the meantime, grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.    

Serve & Enjoy!

 Tip:  Substitute grated, sliced, or diced portion of your favorite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

 
References:
 
http://www.precisionnutrition.com/eggs-worse-than-fast-food
 
http://www.precisionnutrition.com/encyclopedia/food/eggs/
 
https://authoritynutrition.com/eating-healthy-eggs/
 
https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

To your health and mindful eating!  Eat with Intention!

AND Coming soon - be watching!

 
 

Why you shouldn't make THIS resolution

I love the New Year...a fresh start, a new page...empty pages to keep writing your story.  But we all have or still do resolve to "lose weight" and go on a "DIET".  What dread that brings to our minds...right?  Do "diets" work?  I say NO they don't , but choosing good nutrition does!

The secret to losing weight once and for all!

Every time you’ve ever tried to lose weight, you’ve done it wrong.

We’ve all done it. We’ve all been there. You go through a weight loss/diet program, you deny yourself everything you love, you torture yourself at the gym, and you lose weight. You think you’ve done a good thing for your health, for your life, for your family.

And then the weight comes back. Maybe even some extra on top.

You have failed. Again. You’re sure of it. Everyone else loses the weight and keeps it off. Normal people don’t have problems with their weight. Normal people just manage this without worry. Aren't I normal you ask yourself.  

No I am a freak of nature… EXCEPT THAT YOU’RE NOT.

Weight loss programs/Diets... are designed to make sure you fail in the long-term, so you keep coming back year after year over and over...

This year, resolve to find your perfect balance.  Try a few of my favorite tips…

  

• Balanced decisions.  Resolve to make healthier decisions that make you feel great, not ones that make you miserable.  It’s much more simple than following a strict plan and will leave you loving your new lifestyle.  Following strict plans can leave you feeling deprived, which can lead to rebellion and that's absolutely not what we want!  Balanced decisions are far more beneficial and enjoyable long-term. 
• Simple changes over time.  Instead of trying to do a complete overhaul of your life, start by making these smart, balanced decisions over time.  Changing your habits and doing it slowly leads to creating healthier habits that last without overwhelm and confusion. 
• Step by Step.  Start with one new healthy habit a week.  With this method, you’re focusing on one thing that improves your health at a time as it becomes a part of your routine.  For example, for your first week, focus on drinking enough water.  Most people do not, and this is always a fabulous place to start.  You’ll see and feel changes quickly, and you can move onto your second week with another small health goal to implement. 

And if you need a program that you do once, learn a bunch and have forever...click that picture above for more info. And if you are ready to do the work, get it done once and for all...use this code at checkout: Crew4Life50

Cheryl Love

I need this....gratitude awareness! Do you?

Want to know a simple secret to happiness?

Gratitude.

Yes, it’s really that simple.

It is very beneficial to write down the things in your life for which you are grateful.  It can be as simple as a beautiful flower you saw on a walk or as profound as the love you have for your family. It can instantly put you in a new state of happiness and awareness of all your blessings.  When you do this on a day that is particularly trying, it actually has the power to change the direction of your entire day!

There is nothing more powerful to change your perspective than to be grateful. Life is always presenting challenges and ups and downs. We are constantly living with a challenge, getting past a challenge or starting a challenge.  Our character and strength have continuous opportunities to grow.

Sometimes it is hard to understand why we have these challenges. Some examples might be:

·       Why does my friend have cancer?

·       Why do small children become sick and suffer?

·       Why is that customer so difficult to deal with?

Regardless of the scope or size of the challenge, there is always one thing challenges have in common: the opportunity to grow. No matter how bad things are in our lives, there is always a reason to be grateful. By focusing on our purpose and blessings, we are able to put the negativity in its place.  When the negative becomes our sole focus that is what we will find, and we will become self involved and swallowed up by the problems.

By focusing on what is good and right in our life, the bad things recede and become smaller and we experience an opportunity for growth.

 Thoughts of gratitude:

Be Thankful

    Be thankful that you don’t already have everything you desire,

    If you did, what would there be to look forward to?

    Be thankful when you don’t know something

    For it gives you the opportunity to learn.

    Be thankful for the difficult times.

    During those times you grow.

    Be thankful for your limitations

    Because they give you opportunities for improvement.

    Be thankful for each new challenge

    Because it will build your strength and character.

    Be thankful for your mistakes

    They will teach you valuable lessons.

    Be thankful when you’re tired and weary

    Because it means you’ve made a difference.

    It is easy to be thankful for the good things.

    A life of rich fulfillment comes to those who are

    also thankful for the setbacks.

    GRATITUDE can turn a negative into a positive.

    Find a way to be thankful for your troubles

    and they can become your blessings.

    ~ Author Unknown ~

Gratitude list for the day….

I am grateful for abundance today…

the sunshine

bright ideas

a loving spouse

little hugs and BIG good mornings

opportunities

friends

I’d love to hear how gratitude shifted a negative or bad day for you? Share with me below!  AND write in your journal daily with your gratitude every evening!

Have an amazing day!

In health,

Cheryl Love

Imagine Fit ©2015

Dieting & Weight Loss – 14 Secrets to Move the Scale for Good

Well hello!  SO I am finally getting into the swing of things after the prep and completion of a joyous event!  YES, a joyous event...my oldest son married!  And wow, did we have some great food choices for the rehearsal, the wedding, the day after...from dinner items to cupcakes to a cook out!  And I was very mindful, well mostly, of what I was choosing and walked a bunch!  There were about 54 steps up and down from the one area of he lodge to the upper level!  Aren't they great together!

But you know we live in a funny society.  We look up to the slim, thin, skinny and we dole out mountains of processed snack, junk and fast foods.  We sit around and watch television instead of getting up and walking to the park or grocery store.  Or we "play" on the Internet! NOTE:  there was no TV watching or Internet surfing for me this past weekend! Except for posting pictures!

It seems like it is a constant obsession to try to get fit and healthy, yet all the time we keep reverting back to the food and entertainment forms that are so prevalent. Every single family get together, every holiday, every celebration is centered on food and drink.  Most of the time gluttonous food and drink! Do you see that in your family?

So, when we start to become unhappy with the way we look (no one associates their illness or sluggishness with food) we start cutting calories.  Every New Year the diet industry pulls out all the advertising plugs, because every New Year we resolve to lose all the weight we put on the years before.  Diet pills, replacement shakes, artificial sweeteners, surgeries, magazines and fad diets.  The problem is, these things all make our problem worse.  We may lose weight quickly at first but we lose muscle at the same time and then gain back all fat, which is not so good. 

Then we are minus the muscle and plus more fat.

If you want to lose weight and keep it off, look to people who have successfully done it.  You will notice that they did not use diet pills, meal replacement shakes or fad diets. Here are my quick best tips to lose - get healthier and keep it off!

14 Proven ways to lose weight for good:

1. Eat breakfast
2. Eat all day long
3. Drink more water
4. Eat at home
5. Eat whole foods
6. Reduce stress
7. Get a good night’s sleep
8. Get moving
9. Keep a journal
10. Eat some good, high quality protein
11. Take a vitamin supplement
12. Eat more vegetables
13. Give up the “c”‘s
14. Do a kitchen makeover and get the unhealthy foods that tempt you out of your house.

This is what you eat!

• Fruits and vegetables
• Whole grains
• Small amounts of high quality protein
• Small amounts of healthy fat (coconut oil, avocado)

  

What do you think of skipping the fad diets?  Relying on the "newest" and "quickest" way to lose!  JUST Start eating healthy!  Add in simple things to increase veggies first!

If you want to lose weight, eat more green vegetables and less simple carbohydrates.  Give up the “C”‘s - cakes, cookies, candy and chips!  Once those are out of your house and your life you WILL notice a difference on the scale!  Or rely on Mindful Eating!  You can read more here in this e-book:  Mindful Eating - Practicing Mindful Eating not only transforms your health, but your relationship with the foods you ingest, as well. Happy eating!

 So...Quit going to McDonalds and Burger King or any other fast food places...and then come back and leave a comment (will probably take 24 hours) about how good you feel! AND if you do eat out often...what are some tips for that?                   Coming soon....

This is not a normal BLOG post! 

 It's a gift! 

  From me to you!  

Yes I have some amazing fans!  

AND I hit a milestone this week! 

 Well, a milestone for the Facebook world! 

  IMAGINE FIT business page hit 1K LIKES! 

 So to celebrate and thank everyone for their support...let's do this Challenge! 

 JUST CLICK HERE TO REGISTER !

WOW, have your cupboards looked like this?  Mine have!  Do they still?  If you are my friend, and you follow me...I hope not! But seriously, I know many still rely on these quick fixes.  Are they all bad?  No, probably not (ok - yeah mostly) BUT what is worse is they can lead you down the path of addiction - to what?  Maybe sugar, maybe just convenience, maybe to some additives in them!  I challenge you to clean them up.  

And what can help!  Learning more about food addiction!  That's a start!  

As a health coach, one thing I love about this industry is the connections and friendships I have made.  And the fact that we are a very diverse group.  We each have a passion for our niche!  And many of us specialize in one thing or another!  My friend Angela - she specializes in food addiction.  If you want to know more about that...join her for a FREE educational webinar on June 16th at 5PM PST/8PM EST  Just click here and register!  Or copy and paste this link into your browser.  

https://eo248.isrefer.com/go/ffa/cplove/

I am so excited for Angela - webinars are my scary place!  Can't wait to see all the great info she brings to you! Once you watch...let me know!  

register here!

For more information about Health Coaching - what it is, how I can support your healthy changes...visit me at Imagine Fit!

Here's a hint that you may have a food addiction!  Take this quiz!

Am I a Food Addict?

---

To find out, answer the following questions as honestly as you can. 

1. Have you ever wanted to stop eating and found you just couldn't? 
2. Do you think about food or your weight constantly? 
3. Do you find yourself attempting one diet or food plan after another, with no lasting success? 
4. Do you binge and then "get rid of the binge" through vomiting, exercise, laxatives, or other forms of purging? 
5. Do you eat differently in private than you do in front of other people? 
6. Has a doctor or family member ever approached you with concern about your eating habits or weight? 
7. Do you eat large quantities of food at one time (binge)?

Click here for the full quiz...Am I A Food Addict?

Thanks for your support and can't wait to hear what you learn on this webinar...share your "aha" moments here!

Cheryl Love

INHC/AADP

I LOVE CHERRIES!  

AND they are in season....expensive as all get out!  But in Season! And I am in heaven! 

 I have already bought them twice!  What about you?

With a short peak season (May to July), high susceptibility 

to disease and short shelf life after harvest, cherry season

comes and goes very quickly!

From an article by Dr. Mercola:

http://articles.mercola.com/sites/articles/archive/2014/08/02/health-benefits-cherries.aspx*

8 Top Health Benefits of Cherries

Tart cherries are also used to make juice concentrates that may offer some unique health benefits. Some of the most notable health effects of cherries include…

•  Antioxidant Protection
•  Cancer-Preventive Compounds
•  Reduce Inflammation and Your Risk of Gout
•  Support Healthy Sleep (Melatonin)
•  Arthritis Pain Relief
•  Reduce Belly Fat
•  Reduce Post-Exercise Muscle Pain
•  Lower Risk of Stroke

• Be sure to click the link above for all the details!*

Cherries make me think of summer!  And summer reminds me that it is a new season and lots of great seasonal foods are available.  Thinking of seasonal foods leads me to a seasonal cleanse/detox.  A way to GET READY FOR SUMMER NOW !

So why do I feel a seasonal cleanse/detox is a good thing?  Imagine if you lived in a very small space.  What would it be like if you could only remove 20% of the trash you brought in?  What would it feel like to be in that space after a week?  What about a month? A season? Now imagine a year!  How does it feel to be in that space now?  This is how your cells feel when they cannot release waste.

Detoxing your cells will improve your ability to absorb nutrients.  "Like all those good things from cherries" It also can stabilize and improve energy. Detoxing also supports the elimination of waste that can cause weight gain and that  waste can also cause cravings.  SO....when your body does not eliminate well it becomes toxic and acidic, your blood and your cells slow down.  Your body slows down and breaks down!

GET SUMMER READY NOW is my signature summer program!  Just 14 Days to a Summer Glow!  Real food, real results!  Let's get rid of the winter and spring junk now and maybe throw in a loss of a little more junk!  Just do it!