Ginger Garlic Stir Fry

I have been really wanting some Asian food lately. In my head I keep thinking about how I could make that happen while still being migraine friendly- no soy sauce (sesame oil seemed to cause me trouble too) no fish sauces or premade sauces etc. I decided to try it and chose some ingredients that had big flavors and would carry the stir fry off without all the usual ingredients! It turned out great my husband gave it great reviews!

Ginger Garlic Stir Fry

1 pack of cut up boneless chicken thighs or breasts
1 bunch of baby bok choy
3 carrots
1 package of shiitake mushrooms
1 inch hunk of fresh ginger some diced some grated on a zester
4-5 cloves of garlic diced
cornstarch
water
Bangkok blend spice from penzeys spices
salt- used quite a bit more- I am not a big salt person but it needed it to make up for no soy sauce
sugar
rice of choice


Start rice! Cook according to rice directions I usually do 2 cups water/ 1 cup rice, bring to a boil then turn to low and cover and cook until the water is absorbed.

Cut up chicken and start cooking. I put a little garlic olive oil down in my wok first.
While the chicken is cooking cut the carrots, bok choy, garlic and ginger (mushrooms too if not presliced).

When chicken is almost done add Bangkok blend 1-2 Tbs, garlic and zested ginger.  When fully cooked add a half cup of water mixed with 1 tablespoon of cornstarch. This makes a sauce. Mix and get all the bits of chicken and spices from the pan into the sauce.

Add carrots. Sauce should be thickening!
Add some salt and a dash of sugar to taste.
Add some minced ginger.
When carrots are nearly done, add mushrooms cook 1-2 minutess add bok choy cook until the white crunchy part is cooked a little but still slightly crunchy.
Give it a final taste and adjust salt/sugar

Serve over a bed of rice!

Checking in...

I think I am finally on a break from smoothie making. I like them but have gotten kind of sick of them!
I have been eating oatmeal or toast and fruit instead.

Our CSA starts up soon, looking forward to some fresh magnesium rich greens!

Cooking around here has been minimal lots of naan pizzas, sun butter sandwiches, and fajitas. I did make one batch of corn chowder- substituting leeks for onions, and milk no cream. I also used my own stock:)

Picture totally unrelated other than we did a lot of cutting this week!

one down one to go

Tonight I will take the last dose of nortriptaline! Wish me luck! I slowly have gone down about 5mg a day from 75 mg so this is HUGE! I am also trying to get of Zonagram and am down to almost 50mg  from 200mg! I mapped the whole thing out on a calendar as it was getting kind of confusing. My doctor gave me a prescription of the smallest dosage pills to make it easier too. I am staying on propranolol though.

I am hoping for the best!

Just taking it day by day at this point! Every day that goes by that I don't have a headache feels like a blessing. I will never take those days for granted again. I am in no way completly healed, just needing to get off the meds:)

Have any of you gone off drugs with success?

NYC weekend trip!

This past weekend we took a great little family trip to NYC! We had a great time visiting the zoo and experiencing the city through a 2 year old's eyes!

To make it successful I packed a LOT of food! It was definitely a challenge to find food I could eat. I should have done more research but i just ran out of time and energy before hand! We also stayed at a Marriott/Residence Inn so we had a kitchenette which really helped. Before heading back we stocked up at a whole foods:) WOW do I miss that place!
I also brought all my accessories including tea, teapot, heating pad, TENS unit (See the TENS in the picture? that's right I was sporting it at the Bronx Zoo!), herbal tinctures and magnesium oil!
I got a migraine on the drive down (it was sooo sunny) but managed to make it through the rest of the weekend fine!
By the way Vanilla Butter Cream Cupcakes from Magnolia Bakery- Highly recommended AND migraine diet friendly plus everyone can get their own flavor! So no whining from fellow chocolate fans about the vanilla choice! My son certainly enjoyed his! Here he is downing his cupcake in Grand Central!

Empanadas

I LOVE things that I can make a lot of at one time and freeze for later. Its like your own customized frozen food meals. I think it is really important to have something in the freezer to pull out on nights when things are rough or crazy! When your on a specialized diet like I am it means you need to get creative and make them yourself. I figure if I am going to put in the effort to make dinner why not double or triple the recipe and freeze some! I tested this out and they freeze wonderfully! The filling combinations are endless- chicken pot pie, chicken enchilada filling etc

Empanadas- based on the recipes found at marthastewart.com

Filling
1lb ground turkey
2 cans black beans- I like Eden Organic because the can is BPA free
2 leeks- cut into small pieces
2 dried chilies diced
1 can diced tomatoes
salt/pepper to taste
chili powder
fajita seasoning
1 cup fresh cilantro

Dough- I doubled this but not the filling
4 1/2 cups flour-I did half white wheat and half sprouted wheat
2 teaspoons baking powder
2 teaspoons salt
1/2 cup cold butter
1 cup cold water

Filling

Cook the turkey until no longer pink. Add leeks and cook until soft. Add beans, diced tomatoes and all the seasonings except the cilantro. cook until all ingredients are hot. Add cilantro and cook for 1-2 minutes. Turn off heat.

Dough

I used the cheaters method for the crusts and used my food processor. You can do it the old fashioned way like a pie crust and cut in the butter see here for more details.

Food Processor method

Add flour and dry ingredients to food processor bowl, add sliced cold butter and process until the butter is thoroughly mixed into very tiny bits. Then slowly while the food processor is running add the cold water to the mixture. The mixture will slow down and suddenly form a big dough ball. That is when you tun it off! Its done!

Cut the dough into small 2" balls you should have around 8 per batch.

Roll out each ball on a well floured surface.

Place 2-3 tablespoons of filling on one side of the circle and fold over the other side. press shut and crimp edges with fork. Place on parchment paper lined baking sheet. If making to freeze place uncooked empanadas in freezer on sheet  for 2 hours. Then remove and put into freezer bags.

If eating right away place in oven at 400 degrees for 20-30 minutes or until slightly brown.

I topped with tomato sauce/puree and it was delicious! Cream cheese was also good! Remember no sour cream.

Granola Bars

Finding healthier snack foods that work with our diet can be challenging. Processed foods are riddled with MSG and other additives. Fruit and veggies are good but sometimes you just want something like a granola bar! These are based on a recipe from Kitchen Stewardship that I have been using for over a year. They stay together better than most homemade granola bars. However this time when I made them I didn't put peanut butter or raisins in them! They still came out fantastic! I also reduced the butter and added some leftover applesauce in the fridge.

Headache Free Granola Bars

4 1/2 cups rolled oats ( I used 7 grain)
1 1/2 cups whole wheat flour, or spelt- I used spelt this time
1 tsp baking soda
1 tsp vanilla
1 cup butter, softened*- i used 1 1/2 sticks and half cup apple sauce- adjust flour if too moist
1 cup honey or less and and a little agave

1-2 cups of add-ins- I used sunflower seeds and pumpkin seeds and ground flax seed

Directions

Cream softened butter, flour, honey, vanilla, baking soda together with mixer. Add oats and add-ins.
mix until all ingredients are mixed well and moist.

I poured it into a parchment paper lined 9 by 13 inch pan, you can just grease it really well if you don't have parchment paper. Smooth out the batter into a even layer and mash it down so it is all compacted. This makes for a denser granola bar.

Bake at 325 until done in the middle. between 18-30 minutes depending if you put applesauce in or not as it will take longer as it is moister.

LET THEM COMPLETELY COOL before cutting or sampling! They will fall apart if you cut them too early. They also taste better cool!

These freeze well.

Enjoy!

Its been a long week...

Celebrating the return of my husband from a business trip.

Realizing again how much I depend on him day to day.

Suffered a 2 zomig Migraine for 2 days.

Loving the TENS unit, I wore it ALL day yesterday

Sorry I couldn't manage to get over to this space since Tuesday

Wishing I had time to cook more healthy food this week

Enjoyed a nice walk with my little one the other day.

Looking forward to Montessori Preschool starting up again after break this week!

How was your week?

Homemade Refried Bean Burritos

In my opinion, when you can't have sour cream or avocados or even salsa as toppings on Mexican food its just not as yummy! This is a big deal in my Mexican food loving household! To pep up our burritos I decided we needed to make our own refrieds beans from scratch. Refrieds are not really refried just cooked twice. When you do them yourself instead of just opening a can they are super creamy and have a light flavor. They also have way less salt! I kinda think the ones in a can taste tinny and smell/look like dog food! I still eat them but bad association right?! Anyway it turns out they are pretty easy to make and make burritos so much better without all the yummy additions!

Homemade Refried Beans

Ingredients

• Enough dried pinto beans to fill your crock pot or pot almost half way
• water - fill crock pot or pot about 2 inches from top
• seasonings- salt, cumin, chili powder, fajita seasoning

(this is a big recipe use less beans if you would use less than 2 cans of pintos!)

Turn crock pot on low and let cook over night or set up in the morning and let cook all day. You can also do this on a stove top if you have a very low setting.
The beans are done when they are soft.

When the beans are done, drain and place in a food processor ( you might have to do this in batches) Puree the beans for several minutes, you can add a little water if its having trouble. But the beans should not be mealy but creamy and smooth like the above picture.

When all the beans are pureed transfer into a pot on the stove and add desired spices.
I like a little salt, cumin, and penzeys fajita seasoning, and chili pepper.
Mix and cook until the beans are hot again. Then they are ready to serve!

They are also delicious in quesadillas and burritos.

Funny fact- we used to put onions IN the beans... migraine trigger anyone?? Plus all the toppings and cheese- thinking back its really shocking to me now! How things have changed in 2 months!

TENS Unit for Migraine Related Shoulder Pain

The other day I got a fun surprise from the UPS man, my new TENS unit came!
From their EMPI's website it says,
"The Select TENS^TM Pain Management System is designed specifically for the relief of chronic, arthritic and post-surgical pain. This portable device, which can be used at home or on-the-go, integrates site specific, preset treatment programs that make it convenient and easy-to-use, ensuring that the patient receives appropriate treatment protocol for the applicable condition and treatment site.

Targeted Pain Relief Device therapy delivers an electrical pulse through the skin called Transcutaneous Electrical Nerve Stimulation (TENS). Electrodes are placed directly on the affected area for pinpoint pain management control of the:

• Back/Neck
• Lower back
• Knee
• Shoulder
• Wrist/Hand"

It feels like a deep pulse that massages deep into the muscle where it hurts and where massages by a person often for me at least could never seem to reach. I have only had it a few days but already I have used it every day. I often can feel my neck tightening and hurting and that is my first signal that I may be getting a migraine. Instead of reaching for drugs i put this on this weekend and it really seemed to help! It is adjustable intensity too so if it hurts a lot you can turn it up! You can strap the little computer thing to your pants and walk around and still function. I had it on during our Easter get together and could still participate in the party - eating, talking, etc all while getting pain treatment!

Most insurances cover it too if your doctor prescribes it! Its great if you have pain associated with your migraines like I do. My pain in my shoulder is constant after so many migraines. You can't put it on your head because the electric signals can mess with your brain and you can put it on your upper neck as it can mess with your pharynx.

Have you tried this? Would you?

Wishing you a migraine free holiday!

Stay away from the chocolate!

And watch that holiday meal too!

Healthy Smoothie for Breakfast

When I first went on this diet I realized my whole breakfast was a migraine trigger!
My old breakfast was

• Peanut butter on sprouted grain toast (PB is a trigger)
• Soy milk in my coffee (i didn't give up coffee as i have tried in the past and it was a disaster migraine wise but the Soy milk with carrageenan in it!)
• Greek yogurt with strawberries or other fruit sometimes bananas! (Bananas! cultured dairy! later i switched to cottage cheese and that had carrageenan in it and even the organic non carageenan gave me a headache)

I decided to give smoothies a try. I got a new really powerful blender which has really made a difference!  Some mornings when I have that drug hangover or feel kinda headachy i make a really vitamin rich smoothie like the one below and I feel so much better. I think it must help flush all that bad junk out of your body.

This is a versatile recipe but you have to remember that you cant put things you would normally put in a smoothie because they are migraine triggers. No bananas, yogurt, soy milks or other milks, products with carageenan, citrus raspberries.
-go for organic ingredients when you can! I am lucky enough to have a freezer full of fruit I froze last summer!

My favorite Morning No Trigger Smoothie
-half cup frozen strawberries
- 1 carrot
- 1 2-3 inch chunk of cucumber
-if your really needing a boost a handful of spinach
-half cup blueberries
-half cup of peaches
-1/4 teaspoon or chunk or fresh ginger
1 cup water

blend till smooth

Sometimes I also throw in a handful of oats too.

I have been making them for at least a month now almost every morning. Some days I skip it and make oatmeal instead but I almost always wish I had just bit the bullet and made it anyway!

Do you have a favorite migraine friendly healthy smoothie recipe?

Magnesium Soak

I recently discovered a great new way to get some relief during a migraine. It could also be a great way if done regularly to prevent migraines. Have you ever tried soaking in Epsom salts and some relaxing herbs like lavender? Lovely just lovely!

Epsom salts are easily found in the first aid or digestive section of drug or grocery stores. Its just another name for magnesium sulfate! When put in hot bath water it is a excellent way for you to absorb some much needed magnesium into your system and help relieve your headache. I love adding some lavender in with it which is a wonderfully relaxing nervine and pain reliever itself.  Fill the water with water as hot as you can stand it. Add 1/2 cup of salts to the water and several teaspoons of herbs. Submerge yourself in the water covering as much of your skin as you can. I like to lay with my neck at the back of the tub with a eye mask on. Stay in until the water cools.
Watch out this is intensely relaxing! Don't fall asleep!

Don't have time for a bath? Try a foot bath! Same principles apply just use less herbs and salts and put them in a container that both feet fit in comfortably. Sit back and enjoy!

I found this study interesting and it shows the power magnesium can have on a headache in the moment text found here

Intravenous Magnesium in the Treatment of Migraines during Pregnancy

In this study, the researchers assessed the efficacy of intravenous magnesium sulfate in the treatment of migraines during pregnancy.¹ Ten pregnant women with migraine headaches were referred for this experiment from the obstetrics ward and the emergency room.¹ These women all received intravenous hydration and one gram of magnesium sulfate in a 10% solution over a five minute period.¹ The intensity of the headache was assessed on a scale from one to ten and compared between recordings before and after the infusion.¹
The patients in this study reported significant reductions in pain after the infusion of magnesium sulfate and eight (80%) of the patients reported total pain relief.¹ All of the patients, upon resolution of the headache, reported resolution of migraine associated nausea, photophobia, and phonophobia.¹ However, minimal facial flushing and abdominal cramping occurred in two (20%) of the patients after receiving magnesium sulfate.¹ The researchers of this study concluded that the intravenous use of magnesium sulfate may be a safe and effective treatment of migraines in with pregnancy, but a larger study will be helpful to corroborate these findings. ¹

1. Wilson, M C, O’Brien, W F. Intravenous Magnesium as a Treatment of Migraine in Pregnancy. American Journal of Obstetrics and Gynecology. 2000; 182(1, Part 2):S154.

Kitchen Purge

 Its has officially been 2 months on the headache elimination diet. At first I resisted purging my kitchen of things I couldn't have not wanting to waste them if I decided the diet wasn't working or if I added the food back into my diet. However, now that I am 2 months in and my headaches have improved at least 50 percent! (Its hard to get a true number because I recently started trying to decrease one of my preventative meds I have bad side effects from).

Anyway, this weekend I finally got sick of shuffling through all the stuff I couldn't have to find the stuff I could! I got out a huge basket and anything that was still good and in give away condition I put in a big basket to give to a close friend. I found tons of onions, soy sauce, unopened salad dressing, sesame seeds, all kinds of things!  Its nice now to go into my spice cupboard and not have to read the ingredients or try to remember if this was one of the spice blends I could have.
I highly suggest you do a similar clean out after you have been on the diet for a while.
If you don't have a close friend or relatives that will take your trigger foods, food pantries will gladly take unopened foods!
Want to do your own purge?
See here for general foods list, here for msg, and carrageenan

On another note I went to the neurologist this morning. We spent over a hour debating different options. I wanted to switch beta blockers but refused to go slowly off one on to the other again. I had the worst headache for 4 days last time I did that! He finally agreed to let me do it my way if I watched my heart rate and knew the risk and released him of liability lol. Fine! haha cause honestly I was going to do it my way anyway!

Also, I am getting a nerve stimulator thing! I don't know much about it but its coming in 7 or so days! Don't worry I will let you know all about it!