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A Migraine Sufferer's Cookbook: Feeling Better With Additive Free Food

by Diane Meredith Bentley

212 pages; quality trade paperback (softcover); catalogue #02-1004; ISBN 1-55395-290-1; US$31.50, C$36.93, EUR26.00, £18.00

Food may be causing your migraines. This book of 250 delicious recipes and information is dedicated to helping those who suffer migraine improve their health by eliminating common food triggers.

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about the book      about the author      sample excerpts or Table of Contents      catalogue info

About the Book From milk to bread to snack foods, many common foods contain additives that trigger migraine reactions in some people. Certain natural foods such as citrus, nuts and beans are problems for some people as well. By eliminating known triggers, it is possible to reduce the frequency of migraines. A Migraine Sufferer's Cookbook: Feeling Better With Additive Free Food offers 250 recipes free of chemical and natural migraine triggers, and helps get people on the right track to eating for a pain-free life. Your whole family will enjoy meals from basic comfort food such as meatloaf, fried chicken and mashed potatoes to more exotic food like Marinated Honey Pepper Crusted Salmon, Apricot Glazed Pork Chops and Fruited Rice. Using fresh fruits, vegetables, herbs and spices to create healthy salads, vegetable dishes, protein snack bars and stir frys will make a difference in how you feel. Cooking from scratch is not as complicated as you may think. It is surprisingly easy to make your own tortillas, crackers, granola, bread, stock, soups, sauces and dressings. It not only tastes so much better, but you know what you're eating. The book also offers: a detailed list of additive free products information on reading labels daily food logs to help you keep track of everything you eat, which in time will reveal a pattern of what may trigger your migraines menu planners to help you plan your weekly menus and make shopping easier kitchen tips and cooking techniques tips on selecting fresh fruits and vegetables tips on spices and herbs and their uses

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About the Author Millions of people suffer with migraines and most doctors do nothing more than prescribe drugs that often cause harsh side effects and don't always work. Diane Meredith Bentley was one of those people. After suffering most of her life with this debilitating disorder, she wanted to find an alternative. Food was her answer. Additives and even certain natural foods are known triggers for many migraine sufferers. Reading labels and developing recipes using natural products, fresh vegetables, fruits, herbs and spices, became her obsession. She was alarmed by the astounding amount of additives used in foods, and put together an extensive list of products that are additive free. This cookbook was created with hours of research and trial and error in the kitchen to help others improve the quality of their lives by eliminating the food triggers that can cause migraines. Diane lives in Buckeye, Arizona with her husband Roger. She has two married adult children, a grandson, and twin granddaughters. Her cooking has always been the highlight of family occasions and her happiest times are when friends and family are sitting around the table enjoying her creative, healthy home-cooked meals.

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Sample Excerpts

INTRODUCTION

I am a fifty seven year old woman who has suffered with migraines for most of my life, as did my grandmother, my mother and now my daughter. It's a genetic curse, but it can be helped.

I clearly remember my first migraine. I was visiting with friends, when a strange zig zag of light flashed across one eye, almost like lightening. Like a Salvatore Dali painting everything seemed surreal, almost as if the room were melting. People were talking to me, but I couldn't understand. Like an out of body experience, I felt disoriented and weak, my arm went numb and everything seemed as if I were looking through broken glass. Then came the pain. The awful throbbing pain that lasted for two days with no relief. I was sure it was brain tumor, so I went to a neurologist who, after much testing, told me I suffered from classic migraine. In 1970, migraines weren't taken seriously and there were no effective treatments. I continued to have them occasionally, maybe one or two per year,and that was tolerable, but as I got older the frequency increased to four per year, then once a month, and finally almost every day. It was becoming impossible to function and act ...normal...at work. To try and explain to my co-workers that I couldn't see clearly or understand what they were saying would be impossible unless they had experienced migraine themselves. There were times when the symptoms were so intense, I couldn't remember even simple things, like my kids names. I couldn't speak coherently. I was afraid to drive anywhere for fear I wouldn't be able to get home. I had given up on doctors who prescribed drugs that were completely ineffective and had bad side effects. I resolved that this was my fate, that migraines were destined to control my life.

Then came the migraine that changed everything. A friend wanted to meet for lunch at a restaurant 35 miles from my home. Although I was nervous about the drive, I decided to go. En route, I began to get the flashes that precede my migraines. I pulled over to the side of the road to call my friend and tell her I'd be late. She understood my problem with migraine. Once my vision cleared I continued down the road but my tunnel vision left me so disoriented I barely made it there. I remember my friend waiting in front of the restaurant. I remember going in and sitting down but couldn't read the menu. From there everything gets cloudy. I remember being in her car, and sitting in a chair somewhere wishing I were home. I could hear people around me but couldn't understand what they were saying. Sirens were sounding and something covered my face. I was in an ambulance wearing an oxygen mask with an IV in my arm. My blood pressure was over 200 and I was admitted to the hospital emergency room where they gave me intravenous drugs. It terrified me. It terrified my family. After 10 more days of pain, I knew I never wanted to go through that again. It was time to find real help.

Through recommendations I found a neurologist who explained how migraine happens. She also helped me understand how critical food is to preventing future episodes, especially the importance of avoiding known triggers of which there are many. I followed the guidelines religiously, which not only included food issues, but also the importance of exercise, regular sleep, drinking lots of water, eating frequently and a drug regiment. It all made sense to me except the drugs. I've always believed in keeping my body drug free, and I was uncomfortable with the amount of pills prescribed. For me, the side affects of drugs aren't worth the benefits they may have, and while for some people they may be necessary I decided to base my treatment on food and exercise, not medication. However, you should always consult your doctor before making changes. Gradually I began to feel better, going an amazing two and a half months without a migraine. I thought I was cured and started eating foods that were...bad..., and had three migraines in a two week period. That made a believer out of me, and I returned to the regiment of eating right and am feeling good to this day. The migraines are now infrequent and manageable.

The freedom from the pain of migraine changed my life. I wanted to learn as much as I could about food additives and triggers and so spent hours researching on the internet, reading labels in stores and experimenting with new recipes in my kitchen. I put together lists of natural products I had found, and discovered all the clever names that manufacturers use to disguise chemical additives. Before long, I had a large looseleaf notebook full of research and recipes and started thinking that others could benefit from the information I'd gathered. This cookbook was born from the desire to help others who suffer like I did and are ready to feel good again. I'm not a doctor, I can't guarantee it will work fo you, but I can tell you that it changed my life! I can also tell you that food is a common trigger for migraine and through elimination of...bad...foods, you might be able to help yourself get better.

There are other triggers for migraine. I sometimes suffer when the weather changes. My daughter has hormonal migraines that come with her period. My mother would get weekend migraines, probably from the combination of stress from her job, sleeping late, and skipping breakfast. Migraine sufferers need regularity in behavior. One of the worst migraines I've had was on one of the happiest days of my life. After staying up all night witnessing the birth of my first grandchild, the adrenaline and lack of sleep caused a severe episode. Bright lights and strong smells can also be a problem for some. Ever been around someone with strong perfume and gotten a headache? Or had reactions to flourescent or flicking lights? Chemical household cleaners can also be triggers. I try to use natural products or make my own. It's so easy and so much cheaper! You can find information on the internet or books on the subject. You can also find make-up, lotions, shampoo, etc. that are made with natural ingredients.

Migraine, to say the least, is a very complex disorder and there are no easy answers. Identifying and eliminating or lessening your exposure to triggers is the key to unlocking pain free days.

Through research , I've learned that twenty eight million people suffer with migraine, and that American industry loses around fifty billion dollars a year from absenteeism and medical expenses. Headaches account for about one hundred fifty seven million lost working days in a year. For those who suffer with migraine and chronic headaches, life can become unbearable. Some become so depressed and overwhelmed that they are forced to quit their jobs. But the good news is that there is help. You can begin by first visiting a physician for a proper diagnosis and by paying attention to your body and discovering YOUR triggers!

I wish for you many migraine free days!

For more information on migraine, visit the National Headache Foundation website.

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TABLE OF CONTENTS

Introduction
What are Bad Foods? and Reading Labels
Menu Planners & Daily Food Logs
Is It Really Organic?
Additive Free Brand Names
Kitchen Tips and Cooking Techniques
Selecting Fresh Fruits and Vegetables
Spices and Herbs and Their Uses
Food Safety
Preview to Recipes
Chicken Dishes
Beef Dishes
Pork Dishes
Fish Dishes
Mexican Dishes
Pasta Dishes
Egg Dishes
Side Dishes
Vegetables
Salads
Soup
Bread, Rolls, Biscuits, Muffins, Pancakes, Crackers, Croutons
Sauces and Dressings
Desserts
Snacks and Appetizers
Recipe Index

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STEAK AND SHRIMP STIR FRY

1 tablespoon olive or canola oil
1 tablespoon garlic, minced
1/4 teaspoon crushed red pepper
1/2 teaspoon salt
1-1/2 pound flank steak, cut across the grain, diagonally, in thin bite size strips

Sauce:
1/2 cup apricot juice
1/4 cup brown sugar
1 tablespoon cranberry ginger balsamic vinegar (Wild Thymes)
1 tablespoon rice vinegar
dash tabasco sauce
1 tablespoon flour

1 cup celery, sliced
1 cup leeks, upper white part, sliced
1 cup cabbage, shredded
1/2 pound uncooked jumbo shrimp (about 9 or 10) peeled and de-veined
8 ounces pasta, cooked according to package directions, rinsed with cool water in colander (angel hair, broken in half)

Heat oil in wok or large frying pan. Add garlic, red pepper and salt. Stir a few times and add steak strips and stir fry until brown. Simmer, on low heat, covered, until all the liquid is gone, about 30 minutes. Check often so it won't cook dry. If it is not as tender as you want, add a little water and continue to simmer. While steak is simmering, mix the apricot juice, sugar, vinegars, tabasco sauce and flour in a small saucepan and stir until smooth. Simmer over low heat until hot and thickened. Prepare vegetables. When steak is done, remove from pan. Add a little oil if none is left in pan and when pan is very hot, stir fry celery, leeks, and cabbage for about 2 minutes, you want the vegetables to be crunchy. Add the shrimp, steak and sauce and stir until shrimp is pink and cooked through (only takes 2-3 minutes, don't overcook). Serve immediately over the cooked pasta or it's good all by itself.

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TABOULI SALAD
(Middle Eastern Wheat Salad)

I discovered tabouli at an Herb Association meeting I recently attended. The main ingredient is bulgur wheat. I had never heard of bulgur wheat and decided to research it a bit. This is what I found out: bulgur is a quick cooking form of whole wheat that has been cleaned, parboiled, dried, ground into particles and sifted into distinct sizes. The result is a nutritious, low fat, versatile wheat product with a pleasant, nut-like flavor and an extended shelf-life that allows it to be stored for long periods. It is similar to rice or couscous but has a higher nutritional value. It is ready to eat with minimal cooking or, after soaking in water or broth, can be mixed with other ingredients without further cooking. Use it as a side dish mixed with seasonings, vegetables, etc. instead of rice or use it in soup, stuffing, or casseroles.

1/2 cup bulgur wheat
1 cup boiling water
3 or 4 tomatoes, fresh, de-seeded and finely chopped
1 cup (1 large) cucumber, fresh, peeled, de-seeded and finely chopped
1 or 2 teaspoons garlic, minced
2 tablespoons mint, fresh, chopped
1 cup parsley leaves, fresh, packed and then chopped

1/4 cup cranberry ginger balsamic vinegar (Wild Thymes)
(traditionally lemon juice is used, but since citrus can be a trigger, I used vinegar instead)
1/4 cup olive oil
1/2 teaspoon salt, coarse
1/4 teaspoon pepper, freshly ground

Soak bulgur wheat in boiling water for 1/2 an hour. Cut tomatoes in half and gently squeeze out seeds. Discard seeds and finely chop the rest. Peel cucumber, cut cucumber in half lengthwise, scrape out seeds with spoon and discard and finely chop the rest. In a medium bowl, combine the bulgu, tomatoes, cucumber, garlic, mint, and parsley together. In a container with a tight fitting lid, mix the vinegar, oil, salt and pepper together. Shake until well blended. Stir into the rest of the ingredients.

Serving Suggestion: Great on crackers, recipe on page 125 or ...good... crackers (use a slotted spoon to drain off most of the liquid before putting on crackers)

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Catalogue Information

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