Is your head aching for a change in diet?

Guest post by Ariana Cruz

Headaches are one of the most common ailments people experience. Since there are so many reasons why someone can get a headache, it’s really hard to figure out the exact reason(s) why. Although it’s fairly common knowledge that there are some foods that tend to trigger headaches, we thought it would be a really great idea to go over some of the more common, as well as some of the not-so common, food-related triggers.

Top 5 Foods Known to Trigger Headaches

1. Cheese – Aged cheeses tend to be high in tyramine, which is created during the breakdown of protein when certain foods are eaten. For this reason, it might be best to avoid aged cheeses for a while to see if this is the food that might be triggering your headaches. This includes Swiss, cheddar, brie, feta, mozzarella, and processed cheeses, just to name a few. (Other foods that include tyramine that should be avoided are red wine, pickles, olives, onions, raisins, avocados, just to name a few.)

2. Monosodium Glutamate (MSG) – Often found in soy sauce as well as a number of other foods, MSG can cause not only headaches but cramps and diarrhea, too. MSG is a food additive, which should be avoided whenever possible.

3. Processed Foods – Because processed foods use so many ingredients that aren’t actually food, it is believed that foods like hot dogs, bacon, and lunch meats may trigger a headache. Nitrates are not good for you anyways, and since processed foods are full of nitrates it’s best to avoid processed foods all together.

4. Alcohol – Well, it’s mainly red wines that get the blame for headaches. Although the reason for this was once linked to the sulfites that are added as a preservative, new studies no longer believe this to be true, mainly because white wine has more sulfites than red and we rarely hear about white wine headaches.

5. Cold Foods – Eating very cold foods can trigger a headache, and we’re not talking about those annoying brain freezes that often occur when eating a really cold food such as ice cream. Try to avoid eating super cold foods for a while to see if that helps to reduce the frequency of your headaches.

Good to Know

Headache symptoms can include more than a throbbing and painful head. If you begin to experience any of the following symptoms about 20 to 25 minutes after eating, the cause of your headache may be from one of these foods that were recently eaten: pressure or a feeling of tightening in your chest or face, feeling your face redden, feeling dizzy, and abdominal discomfort.

Bottom Line

If you tend to get a lot of headaches, it’s a really great idea to make a list of the foods you’re eating so you can try to make a connection between the foods you eat and your headaches. If you still can’t quite figure out the cause of your headaches, you have the option to consult with a chiropractic neurologist, who can lead you towards a headache-free life.

Author

A former headache sufferer, Ariana is writing on behalf of Brown CNC, a chiropractic neurology clinic in Lakewood, Colorado focused on obtaining results with supportive care for complex neurological, nutritional, and endocrinology disorders.  Visit their site at http://www.browncnc.com/

Talk-about-it-Tuesday welcomes Jillian McKee

Happy Tuesday! I’m excited to welcome Jillian McKee as my guest blogger for this week’s Talk-about-it-Tuesday. Jillian McKee is a Complementary Medicine Advocate for the Mesothelioma Cancer Alliance Blog. Active in cancer outreach, McKee shares her wealth of experience with integrative nutrition treatment and alternative medicine for complementing traditional cancer treatment. 

Maintaining Proper Nutrition is Essential for Cancer Patients

Nutrition is essential for maintaining health and preventing disease but a healthy diet is particularly important for individuals diagnosed with cancer. According to the National Institutes of Health (NIH), proper nutrition is vital for cancer patients to maintain body weight, healthy body tissue and strength. Adequate nutrition is also necessary to fight infection during cancer treatment, which often compromises the immune system. Quality of life is potentially improved and some cancer treatments may work more effectively when patients engage in healthy diets.

The American Cancer Society reports that eating well during cancer treatment may help patients tolerate the side effects of treatment, lower risk of infection, improve energy levels and facilitate healing and recovery. Adequate intake of proteins, fats, carbohydrates, vitamins and minerals, antioxidants and water are all essential before, during and after cancer treatment.

Cachexia, a condition which manifests as loss of appetite, muscle and weight loss, and lower energy levels, may affect cancer patients, particularly those diagnosed with upper gastrointestinal cancer, pancreatic cancer or cancers affecting the lungs, such as mesothelioma. According to the NIH, cachexia may indicate chemical changes caused by tumors that alter the body’s interaction with certain nutrients such as protein, fat and carbohydrates. Cancers that affect the intestines and colon may also leave patients vulnerable for malnutrition due to the inability to absorb nutrients.

The American Cancer Society suggests that patients may need to alter eating habits and avoid certain foods and beverages altogether during treatment. Small meals eaten frequently throughout the day may be easier to tolerate than eating three large meals. Avoiding high-fat foods and fried foods that may be difficult to digest or increase nausea may improve weight and energy levels.

Eating small amounts of food before chemotherapy rather than attempting to ingest a full meal may help patients retain nutrients sometimes lost to vomiting during or shortly after treatment. The American Cancer Society recommends avoiding caffeinated beverages such as coffee or tea, which may exacerbate upset stomach. To avoid dehydration, sip clear liquids such as water or light unsweetened juices to ensure proper hydration.

Because eating may be difficult during treatment, it’s important that the foods consumed contain high-nutrient value. Processed foods, high in calories but void of nutrients, should be eliminated from the diet. Instead, fresh fruits and vegetables provide essential vitamins, phytochemicals and antioxidants, necessary for repairing tissue, boosting the immune system and providing energy. Plant-based proteins such as legumes and animal-derived proteins such as lean meats aid in the reparation of muscle tissue.

Although patients undergoing treatment may be inclined to take vitamin supplements as a way of replacing lost nutrients, it is important to confer with the treating oncologists beforehand. The American Cancer Society warns that large doses of vitamins and supplements may actually interfere with cancer treatment.  For more information on developing and maintaining a nutritional diet during cancer treatment please  visit  The National Cancer Institute.

 Check out Nutri-Savvy’s Chia GIVE-AWAY!

Mix-it-Up Monday welcomes Rachel Marie for a Divalicious Smoothie!

Welcome to Mix-it-Up Monday! I’m honored to welcome Rachel Marie Smith of Divalicious Dishes for one of her amazing smoothie recipes. Rachel offers a classic touch to some easy, at home recipes, including appetizers, dinners & desserts. She possesses the creativity to capture a simplistic elegance in all her dishes. And she has a mixologist‘s fine hand for some incredibly enticing drinks like this one below:

This smoothie is not only simple and elegant, it is also Nutritious!!

Blueberry Acai Pomegranate Smoothie

1 cup of Blueberries
1 Banana, sliced
1/2 cup of low-fat Vanilla or Blueberry Yogurt
1 tablespoon of Organic Acai Powder
4-6 oz of POM juice, or POM LITE
*I added 1 tbls of Chia Seeds and 1/2 cup loosely packed spinach, optional*

Add banana, berries, and yogurt to a sandwich size ziplock bag and freeze overnight. Place frozen smoothie in the microwave for 30 seconds and press on the frozen fruit to break it up , and add to blender. Add Chia Seeds, Acai powder and POM juice, Blend and enjoy!

I know I could create a spa-like experience in my backyard with this Chia-infused smoothie* in one hand, while I soak in some sun and get some Vitamin D (with sunscreen and a hat, of course). And what’s more, this delicious beverage  offers an array of antioxidants (blueberry, acai, pomegranate) and heart-healthy nutrients, including calcium, fiber and omega 3′s (chia). 

Thanks Rachel for a Blueberrry-Acai-CHIA-liciuous treat. And another great way to share my Chia GIVE-AWAY!

(Enter via Facebook and/or Twitter)

1. Like my Nutri-Savvy Facebook Page
2. Like Ruth’s Hemp Foods Facebook Page
3. Follow @LaurenOConnorRD Twitter
4. Follow @Ruth’s Foods Twitter
5. Please comment to let us know how you entered. : )

Q: How do you enjoy your smoothies? (for breakfast, by the poolside, after dinner…)?

Mix-it-Up Monday: Mo’s “Chi Chi CHIA Pudding” & GIVE-AWAY!

This week’s Mix-it-Up MONDAY proudly features Maura Knowles (Mo) of Mac-n-Mo’s for a healthy update on CHIA and a Morselicious Pudding Recipe. The Creator of Mac-n-Mo’s, Mo wears many hats, incl. her chef’s hat. She’s a healthy foods advocate, an actress, a screenwriter, a singer…and the list can go on. Basically she is an inspiration in living life to its fullest, healthy and happily. AND she’s also my partner in fighting (sugar) crime for our NUTSO-SWEET column on Fridays. 

Chia seeds are an excellent vegetarian source of omega-3 fatty acids

And a serving of 2 tbsp. contains 6g of fiber, 3 g of protein, no sodium,

No sugar.

It is an ancient SUPERFOOD eaten by the Aztecs. I eat these every day.

One of my favorite ways to get my daily dose is from my chia pudding,

But please beware that there is a lot of fiber and too much chi chi chia

Can leave you feeling fuller than full with what I call a CHIA BELLY.

A little chia goes a long way for nutrition and taste!

I made Mo’s Chi Chi Chia Pudding and served it over fresh berries and Wheatabix. Oh, YUMMMM!!

Mo’s Chi Chi Chia pudding undressed – it’s great alone (without topping), too!! : )

Mo’s Chi Chi Chia Pudding

• 2 cups milk of choice (I prefer coconut/almond-UNSWEETENED)
• 3-4 tbsp chia seeds
• 2-4 tsp cinnamon (depending on your taste preference)
• 1 tsp nutmeg
• 1.5 tsp vanilla

Pour all ingredients in a glass jar and screw lid on tightly. Shake it up.

Refrigerate. It will form into a gelatin consistency within 2 hours.

Enjoy as a pudding, topping or mix into your smoothies for

SUPER FOOD & fiber boost.

Mmmorselisicous!

www.macnmos.com/the-morselist

http://mo-themorselist.healthcoach.integrativenutrition.com/

Thanks, Mo, for the great information and the morselicious recipe! I’d top my Chia Pudding with some Mac-n-Mo’s Morsels for an extra morselicious treat!! -Or- served over some mixed berries (pictured above) with some Wheatabix crunch! : )

Please feel free to share your variations.

_____________________________________________________

Chia GIVE-AWAY!

Nutri-Savvy is giving away 4 packages of Ruth’s Chia Goodness Chia Seeds:

• 2 Chia seeds (14 oz)
• 2 Ruth’s Chia Goodness Original Cereal (12 oz)

ENTER Here for a chance to WIN! (via Facebook OR Twitter)

1. Simply comment here on why you’d like a package or how you enjoy your Chia
2. Like my Nutri-Savvy Facebook Page
3. Like Ruth’s Hemp Foods Facebook Page
4. Follow @LaurenOConnorRD Twitter
5. Follow @Ruth’s Foods Twitter

 -or- you can Enter by Subscribing to this blog.

Check out this post to see why I love Ruth’s Chia Goodness cereal!

Taste-full Thursday: A Blueberry Crunch Parfait

Welcome to  Taste-full Thursday! Today I was inspired by my friend Sonali’s Fresh Fruit Party. This Foodie Physician creates the most delicious and nutritious dishes and I wanted to please her with one of my little creations. So I brought along a tasty blueberry crunch parfait. 

A Blueberry Mixer

I knew it was time to buy some more fresh fruit. I was going to wait (on my party dish) and do some shopping at my local Thursday Farmer’s Market. But when I opened my refrigerator, my blueberries looked so good and inviting. I often use them in my  morning cereal of oatmeal or Uncle Sam’s. But they are great for simply snacking – popping them one-by-one in my mouth. My twins Ailish and Julia enjoy ‘em the same!

As much as I can enjoy blueberries alone, I wanted to spice ‘em up a bit with a little creativity – using what I have on-hand in my kitchen and pantry. I grabbed some Greek Yogurt (Yes,  I’m dairy-free, but every once in a while, I’ve gotta give in to yogurt), cinnamon spice, a little honey and for a crunch I thought some Wheatabix might do the trick since I was out of nuts. (Crazy, since I usually am well-stocked with almonds or walnuts or some mixture.)

So here’s my quick fix for a nutritious, delicious snack that is fitting for Sonali’s Celebration of Fresh Fruit:

Blueberry Crunch Parfait

• 1/2 cup fresh blueberries
• 4 oz non-fat Greek Yogurt
• 1 tsp of honey (or stevia to taste)
• 1/4 tsp of cinnamon (or to taste)
• 1/2 Wheatabix biscuit (crumbled)

Mix in honey or desired sweetener into yogurt. Add in cinnamon. Then mix in Wheatabix and  blueberries. Serve in your favorite little dish and enjoy!

Cal 150, Fat 0g, Sat Fat 0g, Sodium 75mg, Fiber 3g, Sugar 15g, Protein 12g

Note: using Stevia may save 3g Sugar – Blueberries come naturally with fructose sugar which is why the sugars are over 10g, but they also contain a synergy of nutrients including Vitamin C, Vitamin E, Manganese, Fiber plus antioxidant anthocyanins, protective for the eyes.

Q: How do you enjoy fresh blueberries? (on waffles, in a smoothie, one-by-one…)

Mix-It-Up Monday: Desperately Seeking a Green Goddess

Welcome to this week’s Mix-it-Up MONDAY! After an Eva experience, I’m on the search for a great Green Goddess, and I think I’ve found just what I’m looking for. But being the ever-so-curious, creative and challenge-happy “chef” (no, not a real one, but enjoy cooking and making things tasty and healthy), I do plan to create a recipe of my own. But for now I just want to share how I got inspired and what is looking good to me. Enjoy!

That’s Julia, cracking up in her new hat. She actually had the napkin (bandana) puffed up so it almost looked like a chef’s hat at one point. ; )

Last week, my family and I dined at Eva Restaurant on Beverly. It  was quite a fun experience: food, napkins and all! And the meal was memorable, especially the Green Goddess salad.

While we loved the Prix – Fixe menu, we couldn’t stop thinking about how delish the Green Goddess dressing was, a green creamy accompaniment to our Bibb lettuce salad. And because the chef noted it was dairy-free (he actually read all the ingreds to me — too bad I didn’t have a pen), even better!

I searched a couple of health food stores and some local bigger chains, and even Whole Foods, but couldn’t find anything close to what we had (I had remembered the chef stating it had anchovies, avocado and a number of herbs). So I began researching online. 

We’ll truth be told, although some of the ingredients may be heart-healthy “green” (ie: I definitely recommend avocado – a healthy fat that is great for your heart and your skin), many of the recipes I’ve found, include a lot of mayonnaise and/or cream. So I began searching for vegan versions and this one caught my eye: Vegan Green Goddess Dressing from Oh She Glows site.

That’s Ailish! Looking sly and secretive in her new white bonnet. ; )

I absolutely love avocado. And this vegan recipe includes other “greens” as well (fresh basil, fresh parsley, green onions). But I’m really inspired by the wonderful seasonings including lemon, apple cider vinegar, garlic and a touch of cayenne – what a kick!). And dairy-free it is, so definitely in my book.

So how will I mix-it-up to make it my own. Hmmm… Will have to try this recipe first and if I like it too much, well I just may pass. But since I’m always up for a challenge, you’ll just have to stay tuned for Green Goddess: Part II: A New Healthy Creation

Q: What is your fav dressing? Got any fav dressing recipes to share? 

In the Kitchen with Ailish and Julia

Today’s post is a poem about my darling li’l girls. Since my girls are so much a part of who I am and what I do, I thought I’d take a little break from my usual penning and share a little “creative writing”. Since I’ve read the Lorax by Dr. Seuss a gazillian or more times, now I’m starting to think in such silly little rhymes. So here you go – enjoy:

My girls are often giddy, ticked pink and just three!

Though they’ll tell you they’re five with such utter-sheer glee.

In the kitchen they play, and they eat and they taste.

Gotta be sure to serve small or they surely will waste.

From pizza with pesto with garlic and kale

to fruits of all types (they eat)…’til no more avail.

Broccoli tops they call trees, and chew carrots with ease,

they pop  brussel sprouts in their mouth -

oh, how they can please.

But give ‘em a sweet, some chocolate delight,

they carry-on happily, oh what a site!

They eat healthy mostly, except on occasion

and consume quite a bit – it is often amazin’.

For they’re tiny pint-sized and petite as can be,

but remember they’re full of energy – yes they are three.

So tonight is daddy’s birthday and they enjoyed a wee treat,

tomorrow back to healthy they surely will eat. : )