Migraines and Nutrition: Cause or Cure?

Look to Nutrition when Dealing with Migraine

Migraine headache are caused by excessive dilation of blood vessels in the head, potentially effecting 15%-20% of me and up to 25%-30% of woman.

In terms of diet and Nutrition, it’s recognised that Food allergy or intolerance can play a role in many cases of Migraine with patients, with detection and removal of potential allergies/intolerances from certain foods from their diet having been shown to reduce or even eliminate symptoms of Migraine in many patients, success ranging between 30%-90%.

Food Issues

 

Histamine foods such as Red wine, cheese&chocolate can cause problems

Certain foods may play apart in onset Migraine because they contain Histamines and other Vasoactive compounds that can trigger migraines in those susceptible by causing blood vessels to expand in the head.

Such Foods that can potentially cause issues for some include:

•        Red Wine: This has 20 times the histamine that is found in white wine, and as such when stimulated to release vasoactive compounds can inhibit the enzyme ‘Phenolsulfotransferase’ that is commonly low in Migraine sufferers inducing more Migraine Headaches when Red wine is drunk.

•       Chocolate, Aged Cheese, beer, fermented sausage, sour cream are other such foods high in Histamine, and if not metabolised well, they can cause the blood vessels in the head to close which can trigger Migraines.

•          Citrus Fruits: Oranges, orange juice and other such citrus fruits may cause problems with many Migraine sufferers

•       Salt: Large amounts of salt may also act as a trigger for Migraine sufferers

•       Saturated Fat: Cutting out bacon, preserved meats, butter, dairy products such as whipped cream, lard, ghee, biscuits and cakes can aid significant reduction in Migraine attacks in some individuals

•       Foods containing Tyramine: Kidney Beans, Marmite, Bovril, Oxo and other protein/yeast extracts can cause problems for many sufferers with Migraine

•         Aspartame: A commonly used sweetener, found in soft drinks, fizzy pop, some sweets and chewing gum may increase migraine incidence in individuals

•       Food Colourings: Some food dyes may increase migraine incidence

Sulfites

Sulfar is used in food as a preservative, such as Sulfar Dioxide and Sodium Sulfite, all uses mainly to extend shelf life, and this can be just as common in dried fruit such as apricots from the health food shop as it can in shelfish and in wine.

Selecting Biodynamic/Organic wines that do not contain sulfates maybe an option for some with Migraine issues. The online store Vintage Roots is also a good provider to consider.

Biodynamic Wines are sulfite Free

Nutrition Migraine Help

Some dietary changes and the possible use of supplements containing important vitamins and minerals may help some who have to deal with Migraine attacks:

•          Essential Fatty Acids: Fish such as Salmon, Tuna, Trout, sardines, mackerel and Cod for example are rich in Omega 3 fatty acids can reduce blood platelet aggression, preventing blood vessels closing that can cause Migraine. The anti inflammatory affect can reduce headache frequency and intensity. Other forms of essential fats found in olive oil, flax oil and supplemented Fish Oils and help with Migraine and it’s effects

•          Riboflavin (Vitamin B2): Found in spinach, Broccoli, eggs, green beans, kale and Raspberries to name but a few, Vitamin B2, important in our diet to help us produce energy that helps the function of the body. It’s believed Migraines are caused by reduced energy production within the mitochondria of celebral blood vessels.

•          Magnesium: Low levels of Magnesium are linked to Migraine attack in many as Magnesium is vitally important in the integrity of blood vessels and nerve cells. Best food sources can be found in Broccoli, spinach, pumpkin seeds, flax seeds, basil, kale, ginger, salmon and Tomatoes to name but a few that might help within our daily dietary intake.

•          Vitamin B6: This important vitamin is able to improve Histamine tolerance, so foods such as garlic, cauliflower, tuna, bananas, cabbage, watermelon, turmeric, carrots and brussels sprouts to name but a few ca n play an important part in general daily diet but especially those who are looking to reduce potential incidence and severity of Migraine headache

•         Garlic and Onions and other foods that inhibit blood platelet aggression will be important to Migraine sufferers

Magnesium rich foods may benefit Migraine sufferers

Supplements

Those looking at supplements should make sure good quality Vitamin and Mineral supplements contain Magnesium and a full selection and B Vitamins for energy production.

Fish oils and other essential fats such as flax may also be taken supplementary, so for all advice and help on this and others, try the Natural Dispensary

www.naturaldispensary.co.uk

 Migraines Can be Debilitating, Don't let them Be

Nutrition Advice

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Spills, Thrills and Christmas Bellyaches

Time to celerbrate after a hard year

Here we are again…..December, the one month where clear rationale goes out of the window, l mean, would you normally eat 3 days worth of food in the space of a few hours!

Whether is maxing out your credit and store cards, putting Now That’s What I Call Christmas Vol 278 on loop in the car or workplace, wearing novelty hats and jumpers, trebling your daily alcohol intake, everyday…..for a month (because it’s ****CHRISTMAS*****), or consuming every possible Canapé at every possible Christmas party you can get invited to (or not as the case may be), normal behaviour and logic in the heady month of December has less and less foundation with the majority of people, men being no exception, all with the consequences many feel for the following 11 months, every year, without fail!

December fun, Christmas Gluttony & New Year Excess

On the big day, 25^th December it’s believed most of us can consume up to and beyond 6000 calories, or the equivalent of three days food, yet for many of the us, the whole of the Festive month can be one big calorie fest as we wind down on a tough year and relax body and mind, only to pay for it come the New Year. Oh what fun we had, oh how we pay for it.

Studies suggest for the 4 weeks of December, average weight gain is at least 5 lbs (2kg), about 500 calories extra a day!

As a Nutritionist, l am not normally one for calorie counting, yet seemingly Christmas holds different rules for many, so why not me.

Whether that extra Canapé or 6, extra sausage roll or that whole tub of Pringles, not to mention losing track of our wine and beer intake, ways of avoiding that New Year payback maybe easier to ascertain than we think…..but l shall leave that choice to you.

Tough Year....Enjoy the Fizz!

Party Time

Everyone is an individual, so make individual choices, about food, diet, health and fitness, start now by making the right choices during the festive season that still make this time enjoyable and make fitting into that Dinner jacket and trousers less of an military exercise.

High-fat nibbles and party food can be tasty but disastrous when it comes to attempting to put a cap on excess fat consumption.  Endless Canapés containing 5g or more of fat are common place, as is the ease of consumption which for many is the equivalent of a full meal, which many tend to have before or after anyway.

Each little office snack will add up

• Keep a small diary of what you have eaten during the day and snack healthy accordingly before the office party on some extra healthy cereal or other options (bowl of porridge, fruit salad, mixed nuts, fruit smoothie, oat cakes, houmous, avocado) so you don’t arrive hungry at the party or function.
• Studies have revealed that the greater choice of food on offer at functions and festive parties can indicate a greater tendency to consume more calories. So whilst there, stick to some smart choices such as dips, croudites, salads with lean protein such as the smoked salmon, maybe early consumption of turkey or prawns, good salad selections, mixed nuts and dessert choices such as fruit, or possibly ice cream
• Alcohol consumption may stimulate appetite as well as weaken the resolve not to over consume on all those Canapés, Vol-au-vent’s and profiteroles, so any good intentions in trying to stay on the straight and narrow whilst making clever food choices are likely to be thrown out of the window if too many free glasses of bubbly and Shiraz are consumed before hand.
• Drinking a small glass of red wine provides about 85 calories, so make sure of how much you are actually drinking and put a polite hand over the glass when someone comes round to refill before it’s empty…refill yourself and stay in control. 
• Thinking of your Liver, and your waistline, try alternating every alcoholic drink should you choose to indulge, with a soft drink or sparkling water.
• Some fruity mulled wine made fresh or a Bloody Mary, staying easy on the vodka, the Tomato juice is packed full of vitamin C and also Lycopene, linked with possible protection against prostate cancer and heart conditions, as well as the less well known, Factor P3, that inhibits blood platelets from clumping together casing potentially harmful blood clots.                                                                                                  

Walk and still get your Vitamin D

Don’t talk yourself out of exercise in the run up to Christmas, despite dark days and endless opportunities to party, take a lunchtime walk for some fresh winter air and possible chance for some health enhancing Vitamin D from what winter sun may be possible. Whether it be a local park or city square, riverside walk or whatever your local environment other than your office provides, get out and improve mood, boost circulation and metabolism and lessen cravings and the feeling of overindulgence.

Christmas Spread or Eye's bigger than your Belly!

Christmas Dinner

So with the potential for the equivalent of 3 meals worth of calories in the space of a few hours there are several ways to trim the fat and to look at cutting potential calories whilst still enjoying one the nicest meals of the year with who ever and wherever you may be spending Christmas.

Great lean meat all year round

• The turkey: Best roasted, Turkey’s best quality is that the fat can be easily removed making it a very lean source of good protein, low in fat, which by removing the skin will save about another 50 calories per portion.
• High in protein, Turkey is a very good source of the mineral selenium, as well as Phosphorous, Zinc and B Vitamins, B3 (niacin) and Vitamin B6 (pyridoxine) needed for energy production.
• Turkey, like many sources of good, lean protein also contains quantities of the chemical Tryptophan, an amino acid, a precursor of the hormone melatonin that helps regulate sleep. Despite this, the sleep factor that hits most people after the Christmas dinner is more likely down to the general over consumption of food and some of those 6000 calories, mainly higher-carbohydrate foods.
• Good lean protein sources such as Turkey, as well as chicken, fish, eggs and nuts contain the amino acids Glutamin, taurine, methionine and N-acetyl-L-cysteine (NAC), which are important for the health of the Liver, very important at this time of the year considering potential alcohol consumption 
• Look for an Organic, Free-Range, Free-Roaming Turkey (www.Abelandcole.co.uk, www.riverford.co.uk, or from Waitrose online, www.waitrose.com,  www.sheepdrove.com).

Finest British Sprouts

• With excess amounts of red meat intake linked to increased risk of colon cancer, Turkeys white meat is a lot more desirable, and with it’s high protein amount can help post-meal insulin levels within a desirable range
• Turkey is apart from High protein, is Low GI (Glycemic Index), which is helpful in trying to obtain balanced blood sugar and sustained energy levels.
• Think of replacing traditional sausage-meat stuffing with a chestnut or a fruit-based version. A stuffing version with wild rice, mushrooms, walnuts, dried fruit and herbs and spices is also a nice alternative
• Choose a variety of vegetables such a liver friendly Broccoli, cabbage, garlic, leeks and onions, as well red cabbage containing anthocyanins, which cause the deep red colouring from plant pigments said to have antioxidant properties
• A selection of roasting vegetables such as purple potatoes for something different, sweet potatoes, parsnips all should be cut larger than normal to increase there surface area and absorb less Fat, partly steamed, brushed with olive oil and then finish off in the oven. Olive oil is lower in saturates and better option than some other fats that can be bad for cholesterol
• The Famous Brussel Sprout: A good source of Vitamin C and Folate, good for the heart as well as the digestive system due to its fibre content. Definitely as Seasonal Superfood!
• Think of low fat gravy instead of a ready-made version, which may have a high salt content. Use Turkey juices, wing tips and giblets or a separate chicken broth. Add carrots, onions, chopped celery, fresh herbs such as Rosemary and fresh thyme, salt and black pepper to taste. Heat broth and add mushrooms as an addition.
•  High salt in ready made Gravy may increase blood pressure in susceptible individuals
• Use lots of chopped fresh herbs, lemon or lime zest and juice rather than adding too much salt or butter whilst cooking. One Teaspoon of butter can add an extra 40 calories. Dress vegetables that have been steamed with chopped garlic, fresh herbs, finely chopped red chilli as a hot alternative, a dash of honey and red wine vinegar, mixed together with some lime or lemon juice. Not everyone likes Gravy and this could be alternative or extra addition
• Dessert: A traditional Christmas pudding is fairly low in fat, but can be high in B Vitamins, potassium, Iron and calcium from nuts and dried fruit. But instead of cream or Brandy butter, try low fat creek yoghurt with vanilla paste, cinnamon and nutmeg, or custard made with semi skimmed milk for a low fat variety
• Avoid the pitfalls of too many Trans Fats from those tins of biscuits, abundance of mince pies and crackers that accompany the cheese board  
•  Alternate alcohol with soft drinks such as Tomato juice or sparkling water, but a good quality Organic wine, Red wine containing beneficial Polyphenols may help protect against disease due to it’s antioxidant effect.
• However, Alcohol is high in calories so we need to watch intake that may lead to excessive weight gain at this or anytime of the year, and the potential for higher blood pressure and damage to Liver.

All in moderation of course!

  Christmas Snacks

From the time our work breaks up for how ever long that maybe, after the Christmas Eve carols, or before the Christmas Day movies, Boxing Day to New Years Day snacking can add on those extra calories, but again, making the right choices during the period can be very important

Nuts a great healthy festive snack

• Smoked Salmon: Providing Omega-3 fatty acids important for heart health, but eat in moderation. Wild tinned salmon is a great alternative for salads and healthy sandwiches when visitors arrive. 
• Dates: Low in fat and high in Fibre, with good sources of potassium and Iron
• Satsuma: Good source of VitaminC 
• Figs: High in soluble Fibre and good sources of potassium, calcium, magnesium and Iron 
•  Nuts (walnuts, hazelnuts, Brazil Nuts, Almonds): Good sources of potassium, calcium, magnesium, iron, zinc, Vitamin E and selenium found in Brazil nuts 
• Chocolate; Can be high in fat, and calories, dark Chocolate however with a Cocoa content of 85% can provide bioactive substances such as polyphenols, as well as a good source of iron and calcium. Good in moderation

85% of Gods Finest dark

Those Post Christmas day Blues

Those post excess days feeling hungover, sluggish, bloated and tired, you could try some of the following tips to help you revive:

Get a pick-me-up

• Increasing fluid intake will help keep the body hydrated, or rehydrated if suffering from too much excess alcohol. Dehydration can worsen hangover symptoms as well as having a negative affect on digestion. Water intake with some freshly squeezed lemon, fruit smoothies to help raise Blood sugar levels can all help
• Fruit salad with natural yogurt
• Avoid too much caffeine
• Avoid salty, fatty or spicy foods that might irritate the stomach
• Avoid alcohol
• Plenty of sleep. During party season, make sure some nights are early nights that help keep the batteries recharged for when you do have those late nights, with studies also pointing to lower body mass index (BMI) for those who do get the right amount of sleep

Get your sleep in between the fun!

 

 

 

 

 

 

Keep Active keep Going

Exercise is a great blues-beater and mood lifter and therapy for depression, as 3-5 times a week of exercise for about 30 minutes or more will help boost brain hormones that affect mood and stimulate cell regeneration. 

Winter sun to blow away the blues

A good brisk walk in the hills, on the beach, around the park or forest can be just as affective if not more than a gym session to raise metabolism, boost fat burning and muscle production. 

Visual stimulation of open countryside and nature and the feeling of fresh air in the lungs can have a great affect on mood and stress levels, as well as improving digestion, liver function and possible weight reduction when being able to control food choice and consumption.

Fun and Exercise to be had this Festive Season

With an abundance of open-air ice rinks appearing during the festive season a great allround workout to do with family or friends can be a good alternative to gym sessions and classes during this time of the year.  

What do you mean Halloween has come and Gone!!!

I enjoyed writing this so much last month for production.....but no production came about.....So l decided to post it again, mainly because l was so proud of the Organic pumpkins we produced on our Co-Operative allotment in the heart of the Midlands, and the fact that l produced so much nice food and meals out of the subsequent cooking jaunt!


Foods Of the Week:  Halloween. (Ok, it's over, but lm still stuck in summer mode so give me a chance!)

Don't throw away all the flesh please

                                  
Foods of Halloween week (Autumn has almost been and gone but who cares)....could only Pumpkin and Apples...or Carving lanterns and apple bobbing if your American (lm not....No comment!)

 An apple is for life...not just for bobbing

So you have your Pumpkin lanterns at the ready and the apples ready for Bobbing...but how good are these scary but delicious foods and just how easy is it to cast the spell that turns them into wonderful healthy treats!



Pumpkins:
Coming from the Greek word "pepon", today’s Pumpkins, not just a Halloween Candle Holder, but a wonderful Seasonal vegetable for the Autumn months.

Coming in various shapes and sizes with many different varieties, Pumpkin is rich in Vitamins and Minerals, as well as possible potent antioxidants, with both the flesh and seeds nutritionally beneficial.

Low in Calories and fat, Pumpkins benefit from being rich in nutrients such as:

* Alpha-carotene (converted by the body into Vitamin A)
* Beta-carotene   (converted by the body into Vitamin A)
* Vitamin C
* Vitamin E
* Potassium
* Magnesium
* Panthothenic acid
* Manganese
* Dietry Fiber

High in nutrients but low in calories, Pumpkin's variety of nutrient benefits may act as powerful anti-inflammatory agents as well as powerful antioxidants that assist with a strong Immune system as part of a well balanced diet, while levels of Dietry Fibre help with Blood sugar control and healthy digestion

 

Pumpkin Recipes: Easy & Nutritious

Steamed Pumpkin, Pumpkin Soup and Spicy Pumpkin Stew

Steamed Pumpkin and Feta Salad:            

- Peel the outer skin of the pumpkin and removed flesh and seeds (keep seeds to one side).
- Cut up Pumpkin into 1inch squares and fill two desert bowls with Pumpkin
- Steam using electric or Bamboo/Stainless steel stove-top steamer for 7 minutes

With some lemon Juice and Organic Extra virgin olive oil, pepper and sea salt mix and make a dressing. Add crumbled feta cheese, fresh rosemary and sage to steamed Pumpkin on a bed of Rocket or Baby spinch, along with dressing for quick easy snack.
Adding fresh chilli and Turmeric to dressing can add extra Kick as well as highly beneficial extra elements to this nutritious meal.

 Soup             

-Adding steamed Pumpkin to a pan with 1-2 cups of vegetable stock, 3 Tbs of coconut milk (canned tomatoes as an alternative) and bring to the boil.
- Fresh Ginger, Turmeric, sea salt and pepper to taste
- Blend with hand blender or food processor
-Wait to bring to slight boil and well heated through and serve.

 

 

 

Spicy Stew          

-Add already Steamed Pumpkin to a pan with a chopped red onion (cut and leave onion for 5 minutes before adding), along with4-6 chopped Organic/home grown carrots- 

-Red and green Chillies 

-1 pint of water

- Tsp Cumin, Paprika and Turmeric
- 1 carton of Organic Chopped Tomatoes
- Separately Stem fry fresh prawns with olive oil and 1 Tbs of water
- Bring soup to boil and cook for 15 minutes and then Blend with mixer/processor for 1 minute
- Add cooked prawns (chicken or turkey as other options) to soup, along with carton of Organic Butter beans
- Add Organic brown Basmati rice or Spelt or Buckwheat pasta according to taste
- Cook for further 15 minutes

Enjoy!



Apples:           

Forget all those bobbing apples in the bowl of water from the ancient Celtic tradition, and most recent North American association, apples have so much more to offer.

Coming from the Latin word “Pome”, apples originate from the Rose family and are associated with Love and Fertility.
In their many different varieties of colour, shape and size, apples are rich in Flavonoid and Phenolic antioxidants as well a good source of Vitamin C.
Apples also contain good amounts of Dietry fiber for Balanced Blood sugar and healthy digestion.

Whether part of a dessert or salad, apples are a great snack being low in calories.
As a seasonal fruit especially around autumn time, and apart from bobbing at Halloween and your mothers Traditional Apple crumble, what else can this Super Fruit do!

Apple Sundae:  

-         2 Apples cut into quarters and cored, add chopped almonds and grated coconut

-         In a small bowl, add home made almond butter to 3-4 Tbs of Organic Honey

-         Drizzle almond/honey sauce over apples and chopped nuts for quick easy dessert.

Add Homemade Granola and cinnamon for something a bit different.

Breakfast apple:             

-Diced apple, Organic Natural yogurt, chopped almonds, walnuts and Pumpkin seeds, raisins and Honey. Great as a Snack taken to work!

To bake apples in the Oven will means beneficial nutrients such as Vitamins, Antioxidants and enzymes can easily be destroyed.

So keep it natural, quick and easy.

And Eat such foods anytime of the year, just replace Pumpkin if not available, with Butter nut squash and steamed sweet potato. 

Tom, Barbara, Jerry and of course Margo!

Try Growing your own on your own allotment or prepare a patch of garden...or a friends garden....just ask them first, Im not Jerry and this is not the Good Life.

It's a Great Life!                            

Enjoy!

P.S It's Christmas soon so l have been told, though l was till hoping for summer sun until the reality of shop front Christmas lights and That's What l call Christmas Music Vol. 76 playing everywhere.....

So soon will come our run up to Christmas, Good Food, good nutrition, good health that will be happy and healthy for all...

Except maybe for people like me who still wish it was Summer!