your knock-out-the-migraine grocery list…

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MIGRAINES……ugh.  Just the word sends me into a tizzy!!

If you have them, you know that there are certain foods that trigger those horrible headaches.  You know, so now let’s look at the flip side.

 THIS is a list of foods that have high levels of nutrients such as, riboflavin, magnesium, and omega-3 fats, so we can knock out those nasty migraines!

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FRUIT

  • apples (green and yellow, not red)
  • berries
  • cantaloupe
  • cherries
  • cranberries
  • honeydew
  • mangoes
  • nectarines
  • peaches
  • pears (brown and green only, not red)
  • watermelon

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VEGETABLES

  • artichoke (fresh, not canned)
  • asparagus
  • beets
  • beans, starchy (black cannellini, garbanzo, kidney and white)
  • bell peppers
  • broccoli
  • broccoli raab
  • brussel sprouts
  • carrots
  • cauliflower
  • celery
  • corn
  • cucumbers
  • dark leafy greens
  • lettuce
  • mushrooms
  • potatoes
  • pumpkin
  • rhubarb
  • spinach
  • squash, summer
  • squash, winter (acorn and butternut)
  • turnips
  • zucchini

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LEAN PROTEINS

  • fresh beef (organic, grass fed lean cuts)
  • fresh chicken (organic, free range)
  • eggs (organic, free range)
  • fresh turkey (organic, free range)

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NUTS AND SEEDS

  • chia seeds
  • flaxseeds
  • pumpkin seeds (raw)
  • sunflower seeds (raw)

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WHOLE GRAINS

  • amaranth
  • bulgur
  • cereal, whole grain
  • bread, whole grain
  • crackers, whole grain (no MSG)
  • millet
  • oats
  • pasta, whole grain
  • popcorn, air-pooped
  • quinoa
  • rice, brown and wild

Some of these foods might be a trigger for YOU.  Keep a food  diary and try a one month long elimination diet by eating foods from this list.  Slowly introduce potential trigger foods one at a time so you can determine which foods to avoid.

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living with labels….

organic 

 

There’s a difference???

So are “natural” and “organic” synonymous with each other?  Well, I’m hopefully going to shed a little light in the label war and you can judge for yourself.  Let’s start…

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ORGANIC:  Products bearing this label are required to contain no less than 95% certified organic ingredients.  The remaining 5% are non-organic and synthetic ingredients.

100% ORGANIC:  By law, these products have to be made entirely of certified organic ingredients, produced in accordance with federal organic standards and include no  synthetics.

MADE WITH ORGANIC INGREDIENTS:  These products have a 70/30 split of organic and non-organic ingredients that have been approved by the USDA.

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NATURAL:  Concerning meat, it means the manufacturer claims to have used no artificial flavors, colors or preservatives.   “Naturally raised means  no growth promoters, antibiotics, animal by-products, or fish by-products.

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FREE RANGE:  This label does NOT mean that the animals have spent most of the time outdoors.  To use this label means the producers have to only offer the animals outdoor access as little as 5 minutes per dayBut “allowing access” doesn’t mean much. A small door in a barn with thousands  of chickens technically gives chickens an opportunity to go outside, but that  doesn’t mean that they’ll have access to grass (it may only be a concrete slab). (via)

Bottom line:  Eat fresh.  Eat local.  Do it.

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