Broccoli Nutrition & Health Benefits - Natural Cancer Prevention
Showing posts with label Eat Right. Show all posts
Showing posts with label Eat Right. Show all posts
Broccoli Nutrition & Health Benefits - Natural Cancer Prevention
Broccoli Nutrition & Health Benefits - Natural Cancer Prevention
Crave It!
January brings our sister brand Crave It! to the DYB lineup. Smoothies, shakes, protein. Active lifestyle brand.
Keeping with the same principles that we use for our current products. Real food, no fillers, no preservatives, no additives, no junk. I'm so excited for this line!
http://goo.gl/qDQEJA
Keeping with the same principles that we use for our current products. Real food, no fillers, no preservatives, no additives, no junk. I'm so excited for this line!
http://goo.gl/qDQEJA
Do You Bake?
One Word that describes us best ? YUMMY! From sweet to savories to Gluten Free. Over 120 options to choose from.
Mission
We make baking and cooking easy and great tasting. Yes, its more than "just water" but there are no chemicals, artificial things or fake stuff! Enjoy chemical free with Do You Bake? products.Company Overview
Do You Bake? offers baking mixes, meal solutions, spice blends, pet treat mixes, drink mixes and so much more. Never any artificial colors or flavors. No fake anything--just great real goodness,
Large selection of yummy goodies! Healthy options, whole wheat, party treats, everyday meals, party drinks, dips and so much more!
No, you cannot just "ADD WATER" and expect magic! This is wholesome food made with wholesome 'in almost every kitchen' wet ingredients like eggs and milk.
Large selection of yummy goodies! Healthy options, whole wheat, party treats, everyday meals, party drinks, dips and so much more!
No, you cannot just "ADD WATER" and expect magic! This is wholesome food made with wholesome 'in almost every kitchen' wet ingredients like eggs and milk.
Celiac Disease Diet and Treatment - Food Cures
Celiac Disease Diet and Treatment - Food Cures
Source: JoyBauer.com
Celiac Basics: What Is Celiac Disease?
Get a Printable Celiac-Friendly Grocery List
See Foods and Ingredients to Avoid
Source: JoyBauer.com
Celiac disease is a surprisingly common autoimmune disorder. It can begin at any time in a person’s life, and there is no consistent set of symptoms. Luckily, the disease is almost entirely treatable with the appropriate dietary changes — so feeling better is as simple as knowing what to eat and what to avoid.
Celiac Basics: What Is Celiac Disease?
Get a Printable Celiac-Friendly Grocery List
See Foods and Ingredients to Avoid
Celiac Disease ~ Feel Better
My symptoms began back in 1986..... originally diagnosed by my doctor as Spastic Colon ~ the new politically correct term is Irritable Bowel Syndrome. Which turns out is a SYMPTOM of Celiac's Disease and not truly a condition to treat.
28 years later, with the help of a Naturopathic Doctor the REAL issue at hand was diagnosed!
Celiac's Disease.
Celiac disease is a condition that creates inflammation in the small intestine, and damage in the lining. This prevents important components of food from being absorbed. The damage to the lining of the intestine comes from a reaction to eating gluten, which is found in wheat, rye, and possibly oats.
My symptoms have improved with the elimination of: Wheat, Gluten, Rye, Barley and Oats. Unfortunately, getting exposed to any of the offenders on accident is easy to do. Some of the offenders for Celiac Sufferers are listed on the ingredient list as another name. It happened to me on Sunday of this week, careful reading and review of ingested foods was not enough. Monday I suffered with Esophageal Pain all day. Back to basics it is for this girl!
I have become a Short Order Cook for myself, the family gets one meal and I get another! My basics are protein foods - Organic Chicken, Eggs and Pork. Vegetables are limited to potatoes and carrots at this point. I have discovered that at this point in my healing, foods that are considered high in FODMAPS affect the healing process and digestive system while it is "damaged".
Thanks for your support. I look forward to the day when food is not an enemy!!
Resources to my healing:
Celiac disease - sprue: MedlinePlus Medical Encyclopedia
http://www.dramymyers.com/2014/07/07/3-reasons-to-give-up-gluten/
Image Credit: Kids Health
20 Habits That will Get You Fit for Summer
By From the editors of Runner's World | Healthy Living –
Want to lose weight and get in shape? Here are 20 ways to get thereWe've all been there: Despite exercising and watching what you eat, the elastic in your workout shorts seems to be as tight as your hamstrings. "Ninety-five percent of the active people I work with want to lose some weight," says Cassie Dimmick, M.S., R.D., a sports dietitian and running coach in Springfield, Missouri.
Getting lean requires the same trait that makes you get up at 5 a.m. for a workout: discipline. You need to be vigilant about your diet and consistent with exercise so that you maximize calorie burn, increase muscle mass, and decrease body fat. Luckily, it's easier than it sounds when you employ these tactics from dietitians and coaches. Get ready to lose!
Surprising Reasons Your Weight Loss Plan Isn't Working
1. Practice Long, Slow Eating
In a study published in the Journal of the American Dietetic Association in 2011, researchers in New Zealand looked at the relationship 2,500 women had between their self-reported speeds of eating and their body mass indexes. For each step up in speed (on a five-step scale from very slow to very fast), BMI increased by 2.8 percent. By slowing down, you give your mind a chance to process that your body is full. Increase your meal splits by eschewing distraction: no computer, no television, no newspaper. "You'll become aware of every bite," Eberle says.
2. Go All DIY
"Throwing something together for yourself at home is almost always going to involve fewer calories than dining out," Dimmick says. "You can control the ingredients and the portion sizes." For nights you're too rushed to cook, stock your pantry and freezer ahead of time with these staples: vegetable and bean soups, a frozen vegetable pizza, brown rice you can microwave, a can of black beans and salsa (a combo of the latter three make an easy, healthy meal). In order to make a brown-bag lunch as easy as possible, double dinner recipes so that you'll have leftovers. Chili and lasagna--make them both heavy on the vegetables--are especially tasty the day after you make them.
DIY Healthy Meals in 30 Minutes
3. Plan Ahead
"Know when you're going to eat and what you're going to eat," says Suzanne Girard Eberle, M.S., R.D., author of Endurance Sports Nutrition. "Plan it out at the beginning of the day and the week so that you're not scrambling when you're hungry." This helps you resist the temptation of fast-food restaurants or pastries in the break room.
4. Eat Often
Aim for three healthy meals and two small snacks a day, which means you're eating something around every three hours. A 2010 Swedish study involving more than 3,000 people found that those who ate more than three times a day had a lower body mass index and waist circumference; consumed more fiber and less fat; and drank less alcohol than those who limited their eating sessions to three or less. "Eating more often keeps your metabolism humming, and prevents you from getting super hungry," says Lauren Antonucci, M.S., R.D., owner of Nutrition Energy in New York City.
Snacks That Help You Stay on Track
5. Repeat Yourself
The National Weight Control Registry is a compendium of more than 10,000 people who have maintained a weight loss of at least 30 pounds for at least one year. These successful losers "limit their exposure to temptations," says J. Graham Thomas, Ph.D., a co-investigator on the study, "and have a repertoire of healthy foods they pull from regularly."
6. Don't Drink Sugar
A study out of Tufts University in Boston looked at the association between sugar-sweetened drinks and the nutritional habits of 947 adults. Unsurprisingly, those who drank the most sugary beverages, like soda, had a higher risk of obesity and a lower intake of fiber. When you celebrate, opt for wine, beer, or a drink mixed with club soda. "Margarita mix, orange juice, and Coke often have more calories than the alcohol," Dimmick says.
7. Veg--and Fruit--Up
Aim to have fruits and vegetables make up half of each meal. "Your breakfast should be half fruit, and your lunch and dinner, half veggies," says Dimmick, who adds that snacks should have the same 50/50 ratio: think carrots and a yogurt, or string cheese and an apple. Try this recipe forminestrone vegetable soup loaded with tasty spring veggies.
8. What's Your Intake?
Count your calories, if only for a few days. "Most people hate doing it," Dimmick says. "But it's the only way to actually see the mindless eating over the keyboard or steering wheel or in front of the television." You can carry a small notebook and log everything or use an app: Loselt, MyFitnessPal, and MyPlate are three popular apps to track calories.
Tips to Watch Your Calorie Intake
9. Take It Easy on Nut Butter
Athletes love peanut and almond butters, and for good reason: They offer protein, healthy fats, and fiber in a convenient package. But a serving size is two level tablespoons. "People often end up eating three tablespoons," says Dimmick. "That's an awful lot of calories."
10. Make Fiber Your Friend
"Multiple studies have shown that fiber is correlated to weight loss as well as weight maintenance," says Jennifer Vimbor, M.S., R.D., founder of Nutrition Counseling Services in Chicago. Fiber passes through your system undigested, so your body has to work harder and longer to move it out, which helps rev your metabolism and give you a feeling of fullness. Aim to eat at least 25 grams of fiber a day: beans, whole grains, fruits and vegetables. (But to keep your GI tract quiet during your run, don't eat fiber two hours before you head out.)
Get the benefits of fiber without the 'interruptions'.
11. Eat real Food
"The more packaged and processed foods you eat, the less satisfied you feel," says Antonucci. "A half of a sandwich is a better snack than a handful of pretzels; nuts are more filling than animal crackers." Pack an apple for emergencies.
12. Pay Attention
"Before you reach for a snack, make sure you're really hungry," says Eberle, who explains we often eat when we really need sleep, play, or downtime. "You may just need to step away from your desk for 15 minutes and chill out."
13. Go Off the Sauce
Beware of the hidden calories in sauces. Use tomato sauce instead of alfredo on pasta; substitute hummus or mustard for mayo on a sandwich; and make your own salad dressing: Add a little ranch seasoning to plain Greek yogurt, or a dash of olive oil and balsamic vinegar.
The Healthiest Condiments for Your Diet
14. Downsize Your Settings
Bigger utensils and dishes promote bigger meals, so keep your dishes appropriately sized-a salad plate can easily hold a sandwich and a piece of fruit, which is a perfect lunch-and your serving dishes off the table.
15. Treat Trap
After a long workout, set a limit of "reward calories," Nisevich Bede says. "A safe number is 200 reward calories, and if you went for a really, really long workout, 400 calories." Good choices include: low-fat ice cream; bite-size cookies; single-serving-size chips; high-quality dark chocolate.
16. Get On Board
After following about 121,000 men and women for 20 years, researchers at Harvard University published a study in the New England Journal of Medicine in 2011 that documented the foods and drinks most and least associated with gaining weight. Nutrition Energy's Lauren Antonucci gives the benefits or drawbacks of each.
THE BEST
NUTS Great combination of unsaturated fat and filling fiber.
YOGURT A good source of calcium, plus probiotics for gut health.
FRUITS High water content and key antioxidants and vitamins.
WHOLE GRAINS Packed with B vitamins and fiber.
VEGGIES Low calorie, lots of vitamins and nutrients, and high fiber.
THE WORST
FRENCH FRIES Deep-frying makes them high in calories and saturated fat.
POTATOES Often fried or covered with butter, sour cream, or sugary ketchup.
SWEETENED BEVERAGES Skip soda to save calories for when you need sports drink.
RED MEATS Avoid fatty cuts, such as T-bone, New York strip, and rib-eye steaks.
PROCESSED MEATS Most contain nitrates and are very high in saturated fat.
17. Eat Right When Hungry
Eat something with protein, carbs, and fiber like plain, fat-free Greek yogurt with a cup of berries. "Don't let yourself get too hungry, as it's hard to stop eating," Eberle says.
18. Master Special Occasions
Celebrate. Moderately. Have a (small) piece of cake. No good comes of trying to "save up" calories. Eat your normal meals and snacks so you're not starving.
Beware These Social Fat Traps
19. Set Reasonable Expectations
"Trying to stay at your lowest weight is like trying to stay at your peak fitness year round," Fitzgerald says. "When you dial back training, expect to put on a few pounds."
20. Cross-train to Blast Calories
Bicycling [14 to 16 mph]: 682 calories
StairMaster [no hands]: 614 calories
Swimming [50 yards/min]: 545 calories
Elliptical: 491 calories
Walking [15-minute mile]: 341 calories
Want to lose weight and get in shape? Here are 20 ways to get thereWe've all been there: Despite exercising and watching what you eat, the elastic in your workout shorts seems to be as tight as your hamstrings. "Ninety-five percent of the active people I work with want to lose some weight," says Cassie Dimmick, M.S., R.D., a sports dietitian and running coach in Springfield, Missouri.
Getting lean requires the same trait that makes you get up at 5 a.m. for a workout: discipline. You need to be vigilant about your diet and consistent with exercise so that you maximize calorie burn, increase muscle mass, and decrease body fat. Luckily, it's easier than it sounds when you employ these tactics from dietitians and coaches. Get ready to lose!
Surprising Reasons Your Weight Loss Plan Isn't Working
1. Practice Long, Slow Eating
In a study published in the Journal of the American Dietetic Association in 2011, researchers in New Zealand looked at the relationship 2,500 women had between their self-reported speeds of eating and their body mass indexes. For each step up in speed (on a five-step scale from very slow to very fast), BMI increased by 2.8 percent. By slowing down, you give your mind a chance to process that your body is full. Increase your meal splits by eschewing distraction: no computer, no television, no newspaper. "You'll become aware of every bite," Eberle says.
2. Go All DIY
"Throwing something together for yourself at home is almost always going to involve fewer calories than dining out," Dimmick says. "You can control the ingredients and the portion sizes." For nights you're too rushed to cook, stock your pantry and freezer ahead of time with these staples: vegetable and bean soups, a frozen vegetable pizza, brown rice you can microwave, a can of black beans and salsa (a combo of the latter three make an easy, healthy meal). In order to make a brown-bag lunch as easy as possible, double dinner recipes so that you'll have leftovers. Chili and lasagna--make them both heavy on the vegetables--are especially tasty the day after you make them.
DIY Healthy Meals in 30 Minutes
3. Plan Ahead
"Know when you're going to eat and what you're going to eat," says Suzanne Girard Eberle, M.S., R.D., author of Endurance Sports Nutrition. "Plan it out at the beginning of the day and the week so that you're not scrambling when you're hungry." This helps you resist the temptation of fast-food restaurants or pastries in the break room.
4. Eat Often
Aim for three healthy meals and two small snacks a day, which means you're eating something around every three hours. A 2010 Swedish study involving more than 3,000 people found that those who ate more than three times a day had a lower body mass index and waist circumference; consumed more fiber and less fat; and drank less alcohol than those who limited their eating sessions to three or less. "Eating more often keeps your metabolism humming, and prevents you from getting super hungry," says Lauren Antonucci, M.S., R.D., owner of Nutrition Energy in New York City.
Snacks That Help You Stay on Track
5. Repeat Yourself
The National Weight Control Registry is a compendium of more than 10,000 people who have maintained a weight loss of at least 30 pounds for at least one year. These successful losers "limit their exposure to temptations," says J. Graham Thomas, Ph.D., a co-investigator on the study, "and have a repertoire of healthy foods they pull from regularly."
6. Don't Drink Sugar
A study out of Tufts University in Boston looked at the association between sugar-sweetened drinks and the nutritional habits of 947 adults. Unsurprisingly, those who drank the most sugary beverages, like soda, had a higher risk of obesity and a lower intake of fiber. When you celebrate, opt for wine, beer, or a drink mixed with club soda. "Margarita mix, orange juice, and Coke often have more calories than the alcohol," Dimmick says.
7. Veg--and Fruit--Up
Aim to have fruits and vegetables make up half of each meal. "Your breakfast should be half fruit, and your lunch and dinner, half veggies," says Dimmick, who adds that snacks should have the same 50/50 ratio: think carrots and a yogurt, or string cheese and an apple. Try this recipe forminestrone vegetable soup loaded with tasty spring veggies.
8. What's Your Intake?
Count your calories, if only for a few days. "Most people hate doing it," Dimmick says. "But it's the only way to actually see the mindless eating over the keyboard or steering wheel or in front of the television." You can carry a small notebook and log everything or use an app: Loselt, MyFitnessPal, and MyPlate are three popular apps to track calories.
Tips to Watch Your Calorie Intake
9. Take It Easy on Nut Butter
Athletes love peanut and almond butters, and for good reason: They offer protein, healthy fats, and fiber in a convenient package. But a serving size is two level tablespoons. "People often end up eating three tablespoons," says Dimmick. "That's an awful lot of calories."
10. Make Fiber Your Friend
"Multiple studies have shown that fiber is correlated to weight loss as well as weight maintenance," says Jennifer Vimbor, M.S., R.D., founder of Nutrition Counseling Services in Chicago. Fiber passes through your system undigested, so your body has to work harder and longer to move it out, which helps rev your metabolism and give you a feeling of fullness. Aim to eat at least 25 grams of fiber a day: beans, whole grains, fruits and vegetables. (But to keep your GI tract quiet during your run, don't eat fiber two hours before you head out.)
Get the benefits of fiber without the 'interruptions'.
11. Eat real Food
"The more packaged and processed foods you eat, the less satisfied you feel," says Antonucci. "A half of a sandwich is a better snack than a handful of pretzels; nuts are more filling than animal crackers." Pack an apple for emergencies.
12. Pay Attention
"Before you reach for a snack, make sure you're really hungry," says Eberle, who explains we often eat when we really need sleep, play, or downtime. "You may just need to step away from your desk for 15 minutes and chill out."
13. Go Off the Sauce
Beware of the hidden calories in sauces. Use tomato sauce instead of alfredo on pasta; substitute hummus or mustard for mayo on a sandwich; and make your own salad dressing: Add a little ranch seasoning to plain Greek yogurt, or a dash of olive oil and balsamic vinegar.
The Healthiest Condiments for Your Diet
14. Downsize Your Settings
Bigger utensils and dishes promote bigger meals, so keep your dishes appropriately sized-a salad plate can easily hold a sandwich and a piece of fruit, which is a perfect lunch-and your serving dishes off the table.
15. Treat Trap
After a long workout, set a limit of "reward calories," Nisevich Bede says. "A safe number is 200 reward calories, and if you went for a really, really long workout, 400 calories." Good choices include: low-fat ice cream; bite-size cookies; single-serving-size chips; high-quality dark chocolate.
16. Get On Board
After following about 121,000 men and women for 20 years, researchers at Harvard University published a study in the New England Journal of Medicine in 2011 that documented the foods and drinks most and least associated with gaining weight. Nutrition Energy's Lauren Antonucci gives the benefits or drawbacks of each.
THE BEST
NUTS Great combination of unsaturated fat and filling fiber.
YOGURT A good source of calcium, plus probiotics for gut health.
FRUITS High water content and key antioxidants and vitamins.
WHOLE GRAINS Packed with B vitamins and fiber.
VEGGIES Low calorie, lots of vitamins and nutrients, and high fiber.
THE WORST
FRENCH FRIES Deep-frying makes them high in calories and saturated fat.
POTATOES Often fried or covered with butter, sour cream, or sugary ketchup.
SWEETENED BEVERAGES Skip soda to save calories for when you need sports drink.
RED MEATS Avoid fatty cuts, such as T-bone, New York strip, and rib-eye steaks.
PROCESSED MEATS Most contain nitrates and are very high in saturated fat.
17. Eat Right When Hungry
Eat something with protein, carbs, and fiber like plain, fat-free Greek yogurt with a cup of berries. "Don't let yourself get too hungry, as it's hard to stop eating," Eberle says.
18. Master Special Occasions
Celebrate. Moderately. Have a (small) piece of cake. No good comes of trying to "save up" calories. Eat your normal meals and snacks so you're not starving.
Beware These Social Fat Traps
19. Set Reasonable Expectations
"Trying to stay at your lowest weight is like trying to stay at your peak fitness year round," Fitzgerald says. "When you dial back training, expect to put on a few pounds."
20. Cross-train to Blast Calories
Bicycling [14 to 16 mph]: 682 calories
StairMaster [no hands]: 614 calories
Swimming [50 yards/min]: 545 calories
Elliptical: 491 calories
Walking [15-minute mile]: 341 calories
Stop That Splitting Headache
About once a month, usually around my period, I start feeling sort of…off. My neck gets tight and achy, and I can't think as clearly as usual, like my mental gears are gummed up. That slow-brain feeling, I've learned over the years, is not a good sign. It means I'm about to get a migraine. It's my cue to be careful— — to steer clear of red wine and sugar, two sure triggers when I'm in that sensitive state, and to get enough rest since lack of sleep can tip me over the edge, too.
Even so, if anything in my routine is out of whack — —if I don't eat often enough, or if I become overly stressed — —I can count on one or two days of misery. Head-pounding, nauseated, verge-of-tears misery.
Sound bad? Compared to many of the 30 million migraine sufferers in the U.S., my experience is fairly mild. Several years ago, the massive American Migraine Prevalence and Prevention Study found that half of those who struggle with migraines can't do household chores and a third forgo family or social activities. That's a whole lot of agony, and it affects three times as many women as men, largely because the ups and downs of our hormones seem to make us more susceptible, according to Andrew Charles, MD, professor and director of the UCLA School of Medicine's Headache Research and Treatment Program.
A migraine isn't just a headache; it's a neurological disorder, often inherited, in which triggers ranging from stress to certain foods to even changes in the weather set off a chain reaction in the brain that results in intense pain.
Most migraine sufferers are between the ages of 20 and 50— — women in full-speed-ahead career/family/juggling mode. We're talking about multitaskers who definitely can't afford a day or two (or more) of feeling cruddy. And yet most don't get effective treatment, even though there are plenty of options. "Many people still don't know what migraines are or that there's good help available," says Stewart Tepper, MD, a headache specialist at the Cleveland Clinic's Center for Headache and Pain.
In fact, many women don't even realize that they've got migraines in the first place. The truth is, most bad headaches — —the ones that make getting through the day a chore or make you feel nauseated or sensitive to light — —are the Big M. "They're more common than we used to think," Dr. Charles says. "Nearly 48 percent of all women will have a migraine at some point in their lives."
Although tension headaches affect more people, they're far less debilitating and easier to deal with. Studies have found that most people who complain to their doctors about headaches have migraines— — as do nearly 90 percent of people who think they have sinus headaches.
That's why it's so important to understand migraines — —why we get them, what triggers them, how to prevent them, and the most effective ways to treat them at every stage.
Pre-headache: Prevent it
The best migraine defense is a good offense— — stopping it before it starts. "One of the most effective things you can do is maintain regular habits and try to keep your life on an even keel," says Peter Goadsby, MD, director of the University of California–San Francisco Headache Clinic. Eat, sleep, and exercise regularly (studies have shown that both cardio and stretching are effective at reducing headaches), and try to control your stress, since that is the number-one migraine trigger.
Lifestyle changes. Two options proven to help: biofeedback and cognitive behavioral therapy. With biofeedback training, technicians attach electrodes to your head and neck to measure muscle tension and relaxation, so you not only learn to recognize those states but to control them. And in cognitive behavioral therapy, you learn relaxation strategies, like meditation.
"You get about a 55 percent reduction in headache frequency, on average, with behavioral approaches," says Donald Penzien, PhD, director of the Head Pain Center at the University of Mississippi Medical Center, "so long as you make an effort to put the techniques into practice."
Training costs between $70 and $250 a session, but it's usually covered by insurance. And when Penzien and his colleagues studied the cost of behavioral therapies a few years ago, they found that most people learn the techniques in just a few sessions.
Supplements. Consider taking a supplement as a preventive measure if your headaches are disabling—even if you only have one or two a month. Since different options work for different people, you may need to try several before finding the one that's most effective for you:
Sometimes, catching an attack in the pre-head-pain phase, known as prodrome, can prevent a full-blown headache. Not everyone has early-warning symptoms, but a 2004 study at the Headache Center of Atlanta found that about a third of people experienced signs like feeling tired and moody or having diarrhea and neck pain about eight hours before their migraine set in.
Lifestyle changes. Because stress is the most common migraine trigger, you might be able to stave off a headache by taking a few minutes to decompress, Penzien says. Try five minutes of diaphragmatic breathing: Lie on your back with a pillow beneath your head and another under your knees, so your legs are slightly bent. (You can also do this sitting in a chair.) Put your right hand on your upper chest and your left just below your rib cage. Breathe in slowly through your nose so your stomach pushes up against your left hand. Then, as you exhale, blowing out through pursed lips, tighten your stomach muscles and let them fall inward. Your right hand should remain as still as possible through the inhale and exhale.
Medication. A pair of recent studies looked at treating migraine during the pre-headache stage and found it was at least moderately effective in heading off an attack, so it makes sense to talk to your doctor about taking a triptan, such as Imitrex. These drugs (if appropriate for you, your doc will give you an Rx and determine the best dose) reduce inflammation and constrict blood vessels in the brain. You can also try an over-the-counter pain med such as ibuprofen (400 to 600 milligrams).
During the migraine: Treat it
Though it's better to prevent a headache than try to get rid of it, that's not always possible. Fortunately, there are good options for managing the pain when you're hit by a migraine.
Medication. "All medications work better when you take them early in the attack— — within 30 minutes of when you feel the headache coming on, whether you're actually feeling pain yet or not," Dr. Tepper says. "Also, you have to be careful not to use any medications more than 10 days a month, because you run the risk of transforming your periodic headaches into a chronic condition."
Relax. Try yoga or progressive muscle relaxation (in which you tighten, then relax one group of muscles at a time, starting at your calves and working up to shoulders). Because of the connection between migraine and stress, relaxing can make a big difference.
Even so, if anything in my routine is out of whack — —if I don't eat often enough, or if I become overly stressed — —I can count on one or two days of misery. Head-pounding, nauseated, verge-of-tears misery.
Sound bad? Compared to many of the 30 million migraine sufferers in the U.S., my experience is fairly mild. Several years ago, the massive American Migraine Prevalence and Prevention Study found that half of those who struggle with migraines can't do household chores and a third forgo family or social activities. That's a whole lot of agony, and it affects three times as many women as men, largely because the ups and downs of our hormones seem to make us more susceptible, according to Andrew Charles, MD, professor and director of the UCLA School of Medicine's Headache Research and Treatment Program.
A migraine isn't just a headache; it's a neurological disorder, often inherited, in which triggers ranging from stress to certain foods to even changes in the weather set off a chain reaction in the brain that results in intense pain.
Most migraine sufferers are between the ages of 20 and 50— — women in full-speed-ahead career/family/juggling mode. We're talking about multitaskers who definitely can't afford a day or two (or more) of feeling cruddy. And yet most don't get effective treatment, even though there are plenty of options. "Many people still don't know what migraines are or that there's good help available," says Stewart Tepper, MD, a headache specialist at the Cleveland Clinic's Center for Headache and Pain.
In fact, many women don't even realize that they've got migraines in the first place. The truth is, most bad headaches — —the ones that make getting through the day a chore or make you feel nauseated or sensitive to light — —are the Big M. "They're more common than we used to think," Dr. Charles says. "Nearly 48 percent of all women will have a migraine at some point in their lives."
Although tension headaches affect more people, they're far less debilitating and easier to deal with. Studies have found that most people who complain to their doctors about headaches have migraines— — as do nearly 90 percent of people who think they have sinus headaches.
That's why it's so important to understand migraines — —why we get them, what triggers them, how to prevent them, and the most effective ways to treat them at every stage.
Pre-headache: Prevent it
The best migraine defense is a good offense— — stopping it before it starts. "One of the most effective things you can do is maintain regular habits and try to keep your life on an even keel," says Peter Goadsby, MD, director of the University of California–San Francisco Headache Clinic. Eat, sleep, and exercise regularly (studies have shown that both cardio and stretching are effective at reducing headaches), and try to control your stress, since that is the number-one migraine trigger.
Lifestyle changes. Two options proven to help: biofeedback and cognitive behavioral therapy. With biofeedback training, technicians attach electrodes to your head and neck to measure muscle tension and relaxation, so you not only learn to recognize those states but to control them. And in cognitive behavioral therapy, you learn relaxation strategies, like meditation.
"You get about a 55 percent reduction in headache frequency, on average, with behavioral approaches," says Donald Penzien, PhD, director of the Head Pain Center at the University of Mississippi Medical Center, "so long as you make an effort to put the techniques into practice."
Training costs between $70 and $250 a session, but it's usually covered by insurance. And when Penzien and his colleagues studied the cost of behavioral therapies a few years ago, they found that most people learn the techniques in just a few sessions.
Supplements. Consider taking a supplement as a preventive measure if your headaches are disabling—even if you only have one or two a month. Since different options work for different people, you may need to try several before finding the one that's most effective for you:
- Butterbur (or Petasites root) is an herb that can help reduce the frequency of attacks, possibly by reducing inflammation. Researchers at Albert Einstein College of Medicine found that people who took 75 milligrams twice a day had about half as many migraines as usual over a four-month period.
- Vitamin B2, or riboflavin, reduced headache frequency from four per month to two in a German trial—possibly because it speeds up brain metabolism, which seems to be beneficial for those with migraines. "The effective dose is 400 milligrams per day," Dr. Goadsby says.
- Coenzyme Q10 is a vitamin-like substance found in meats and seafood. It, too, may boost the brain's energy metabolism. Research shows a dose of 100 milligrams three times a day can decrease the frequency of headaches by about 50 percent.
- Magnesium is an element that's involved in a variety of bodily functions, and there's some evidence that low levels can trigger migraines. "A dose of 300 to 500 milligrams a day might help," Dr. Charles says.
- Beta-blockers normally used to treat high blood pressure, such as propranolol (sold as Inderal) and timolol (sold as Blocadren), help prevent headaches likely because they help improve blood flow.
- Antiseizure drugs topiramate (sold as Topamax) and valproic acid (sold as Depakote) may reduce your migraines because epilepsy and migraines are caused by similar reactions in the brain.
- Tricyclic antidepressants such as amitriptyline are used for migraine prevention because they regulate levels of the feel-good chemical serotonin in the brain, and it's believed that serotonin may play a role in the development of migraines.
- Botox injections are approved for use in people with chronic migraines (headaches more than 15 days a month). They help people have fewer headaches and less painful headaches, possibly because Botox affects the facial nerves that play a role in migraines, according to Dr. Goadsby.
Sometimes, catching an attack in the pre-head-pain phase, known as prodrome, can prevent a full-blown headache. Not everyone has early-warning symptoms, but a 2004 study at the Headache Center of Atlanta found that about a third of people experienced signs like feeling tired and moody or having diarrhea and neck pain about eight hours before their migraine set in.
Lifestyle changes. Because stress is the most common migraine trigger, you might be able to stave off a headache by taking a few minutes to decompress, Penzien says. Try five minutes of diaphragmatic breathing: Lie on your back with a pillow beneath your head and another under your knees, so your legs are slightly bent. (You can also do this sitting in a chair.) Put your right hand on your upper chest and your left just below your rib cage. Breathe in slowly through your nose so your stomach pushes up against your left hand. Then, as you exhale, blowing out through pursed lips, tighten your stomach muscles and let them fall inward. Your right hand should remain as still as possible through the inhale and exhale.
Medication. A pair of recent studies looked at treating migraine during the pre-headache stage and found it was at least moderately effective in heading off an attack, so it makes sense to talk to your doctor about taking a triptan, such as Imitrex. These drugs (if appropriate for you, your doc will give you an Rx and determine the best dose) reduce inflammation and constrict blood vessels in the brain. You can also try an over-the-counter pain med such as ibuprofen (400 to 600 milligrams).
During the migraine: Treat it
Though it's better to prevent a headache than try to get rid of it, that's not always possible. Fortunately, there are good options for managing the pain when you're hit by a migraine.
Medication. "All medications work better when you take them early in the attack— — within 30 minutes of when you feel the headache coming on, whether you're actually feeling pain yet or not," Dr. Tepper says. "Also, you have to be careful not to use any medications more than 10 days a month, because you run the risk of transforming your periodic headaches into a chronic condition."
- OTC nonsteroidal anti-inflammatory drugs like naproxen and ibuprofen inhibit blood vessel inflammation, so they can reduce the pain, as can simple analgesics like aspirin or acetaminophen.
- Another good option: drugs (like Excedrin) that combine acetaminophen and aspirin with caffeine, which narrows blood vessels and increases the effectiveness of pain relievers.
- Triptans are the best prescription option for treating migraines, but because they constrict blood vessels, you can't use them if you have a history of heart attack or stroke.
- Dihydroergotamine (sold as Migranal) is a new Rx nasal spray or injection that tightens blood vessels in the brain. Studies show it reduces nausea and sensitivity to light and sound as well as pain.
Relax. Try yoga or progressive muscle relaxation (in which you tighten, then relax one group of muscles at a time, starting at your calves and working up to shoulders). Because of the connection between migraine and stress, relaxing can make a big difference.
How Many Calories Are You Eating? A Quick Cheat Sheet
By Karen Ansel, RD
You try to eat right, but the number on the scale keeps creeping up. Sound familiar? According to a survey by the International Food Information Council Foundation, we eat a lot more than we should. Of 1,000 Americans polled -- about half of them women -- 43 percent couldn't even guess how many calories they should consume in a day.
"So many women are eating on the run," says Barbara J. Rolls, PhD, a professor of nutrition at Pennsylvania State University and author of The Volumetrics Eating Plan. We're not paying attention to supersized portions in restaurants, and we have no idea of thecalories when we don't make the food ourselves.
The happy news is that your diet doesn't require a complete overhaul. Our advice: Instead of counting foods out, just start counting -- first by calculating how many calories you need, then by indulging in the dishes mentioned in this story. And remember, the more you exercise, the more you can eat! Read on for more indispensable stay-slim solutions.
100 Calories
• 18 roasted peanuts
• 4 Hershey's Kisses
• A salad with 2 cups greens, 1 cup cherry tomatoes, 1/2 cup sliced carrotsand 2 tablespoons fat-free Italian dressing
• 6-ounce glass orange juice
• 10 Lay's classic potato chips
• 18 Rold Gold Fat-Free Tiny Twists pretzels
• 10 large shrimp with 2 tablespoons cocktail sauce
• 3 cups air-popped popcorn
• 1 ounce Kraft string cheese
• 2 slices bacon
250 Calories
• 6-ounce baked potato with 3 tablespoons sour cream and 1 tablespoon chopped chives
• 1 McDonald's small french fries
• 3 ounces broiled salmon and 3 ounces mashed sweet potato
• 1 McDonald's hamburger
• 1 regular-size Nestle Crunch bar
• 1 cup Cheerios and 1 cup sliced strawberries in 8 ounces fat-free milk
• 1/2 cup hummus and 12 baby carrots
• 1 slice Pizza Hut medium hand-tossed style pepperoni pizza
• 1 cup Haagen-Dazs Orchard Peach fat-free sorbet
400 Calories
• 1 Taco Bell Beef Chalupa Supreme
• 1 serving (9 ounces) Amy's macaroni and cheese
• 1 McDonald's Quarter Pounder (no cheese)
• 1 Wendy's Caesar Chicken Salad with croutons and Caesar dressing
• 1 Subway 6-inch turkey breast sandwich on a wheat roll with turkey, Swiss cheese, lettuce, tomato, onion, and 1 tablespoon light mayonnaise
• 3 pancakes with 2 tablespoons maple syrup and 1/2 cup fresh blueberries
• 1 Starbucks Grande Mocha Frappuccino (no whipped cream)
• 1 cup spaghetti with 1/2 cup marinara sauce
• 14 onion rings
• 4-ounce piece cheesecake with 3 tablespoons whipped cream
• 1 cup meat-and-bean chili with 1/4 cup shredded low-fat cheddar cheese
"So many women are eating on the run," says Barbara J. Rolls, PhD, a professor of nutrition at Pennsylvania State University and author of The Volumetrics Eating Plan. We're not paying attention to supersized portions in restaurants, and we have no idea of thecalories when we don't make the food ourselves.
The happy news is that your diet doesn't require a complete overhaul. Our advice: Instead of counting foods out, just start counting -- first by calculating how many calories you need, then by indulging in the dishes mentioned in this story. And remember, the more you exercise, the more you can eat! Read on for more indispensable stay-slim solutions.
100 Calories
• 18 roasted peanuts
• 4 Hershey's Kisses
• A salad with 2 cups greens, 1 cup cherry tomatoes, 1/2 cup sliced carrotsand 2 tablespoons fat-free Italian dressing
• 6-ounce glass orange juice
• 10 Lay's classic potato chips
• 18 Rold Gold Fat-Free Tiny Twists pretzels
• 10 large shrimp with 2 tablespoons cocktail sauce
• 3 cups air-popped popcorn
• 1 ounce Kraft string cheese
• 2 slices bacon
250 Calories
• 6-ounce baked potato with 3 tablespoons sour cream and 1 tablespoon chopped chives
• 1 McDonald's small french fries
• 3 ounces broiled salmon and 3 ounces mashed sweet potato
• 1 McDonald's hamburger
• 1 regular-size Nestle Crunch bar
• 1 cup Cheerios and 1 cup sliced strawberries in 8 ounces fat-free milk
• 1/2 cup hummus and 12 baby carrots
• 1 slice Pizza Hut medium hand-tossed style pepperoni pizza
• 1 cup Haagen-Dazs Orchard Peach fat-free sorbet
400 Calories
• 1 Taco Bell Beef Chalupa Supreme
• 1 serving (9 ounces) Amy's macaroni and cheese
• 1 McDonald's Quarter Pounder (no cheese)
• 1 Wendy's Caesar Chicken Salad with croutons and Caesar dressing
• 1 Subway 6-inch turkey breast sandwich on a wheat roll with turkey, Swiss cheese, lettuce, tomato, onion, and 1 tablespoon light mayonnaise
• 3 pancakes with 2 tablespoons maple syrup and 1/2 cup fresh blueberries
• 1 Starbucks Grande Mocha Frappuccino (no whipped cream)
• 1 cup spaghetti with 1/2 cup marinara sauce
• 14 onion rings
• 4-ounce piece cheesecake with 3 tablespoons whipped cream
• 1 cup meat-and-bean chili with 1/4 cup shredded low-fat cheddar cheese
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