The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health
In The Migraine Relief Plan, certified health and wellness coach Stephanie Weaver outlines a new, step-by-step lifestyle approach to reducing migraine frequency and severity.
Using the latest research, her own migraine diagnosis, and extensive testing, Weaver has designed an accessible plan to help those living with migraine, headaches, or Meniere’s disease. Over the course of eight weeks, the plan gradually transitions readers into a healthier lifestyle, including key behaviors such as regular sleep, trigger-free eating, gentle exercise, and relaxation techniques. The book also collects resources—shopping lists, meal plans, symptom tracking charts, and kitchen-tested recipes for breakfast, lunch, snacks, and dinner—to provide readers with the tools they need to be successful.
The Migraine Relief Plan encourages readers to eat within the guidelines while still helping them follow personal dietary choices, like vegan or Paleo, and navigate challenges, such as parties, work, and travel. A must-have resource for anyone who lives with head pain, this book will inspire you to rethink your attitude toward health and wellness.
PROVENÇAL CHICKPEA SALAD
Makes 8 servings
Prep time: 10 minutes
Cooking time: 40 minutes
Passive time: 12 hours
Budget friendly: Very
Per serving (assuming 1/8 of the dressing is consumed with each serving):4g protein, 12g carbohydrates, 15g fat, 2g saturated fat, 4mg sodium, 150mg potassium, 3g fiber.
We spent my 50th birthday in Provence, a life-long dream. My friend Angela showed us the Tarascon farmers’ market and made us an incredible lunch. This simple salad was one of many dishes that stand out in my memory from that bright, sunny day.
2 cups (250g) dried chickpeas
4 cups (1L) filtered water
3 stalks (65g) green onions
1 bunch (50g) fresh Italian flat-leaf parsley
1 clove garlic
½ cup (125mL) organic extra virgin olive oil
2 tablespoons white vinegar (see Cooks’ Note)
1 teaspoon dried mustard powder
Freshly ground black pepper, to taste
1. Soak the chickpeas in enough filtered water to cover them for 12 hours (overnight). Drain and rinse.
2. Add the chickpeas and 4 cups filtered water to a heavy cooking pot. Set it over high heat and bring to a boil. Re-duce the heat to medium–low and simmer, covered, for 30 minutes. Taste; the chickpeas should be tender to the bite but not mushy. If they are not yet tender, continue cooking and taste after another 10 minutes.
3. Remove from the heat, drain, and rinse with cold water. Make sure the chickpeas are thoroughly drained before transferring them to a serving bowl. Set aside.
4. Remove the root ends and tips of the green onions and finely chop them. Soak the chopped onions in ice water for 10 minutes to remove the sharp bite, then drain thoroughly.
5. Stem and finely chop the parsley and set aside.
6. Use a garlic press or finely mince the garlic, and then add to a jar with a tightly fitting lid. Add the olive oil, vinegar, and mustard and shake until emulsified.
7. Add the chopped parsley and drained onion to the serving bowl with the chickpeas. Pour the dressing over and toss until combined. Taste and add the black pepper as needed.
COOKS’ NOTE: Once you have tested white wine vinegar and are certain it’s not a migraine trigger for you, substitute that for the white vinegar for mellower flavor. Prepared mustard is not on the Plan because it’s fermented and high in sodium, so dry mustard stands in. If you have never cooked dried beans before, please give it a try. It really improves the flavor of this salad to cook the beans from scratch. You can also cook the chickpeas in a pressure cooker for great results. If using canned chickpeas, use two (15.5-ounce [450-g]) cans, rinsed and drained well.
Reprinted with permission from The Migraine Relief Plan by Stephanie Weaver, MPH, CWHC, Agate Surrey, 2017
Purchase Link – http://bit.ly/MRPlan
Author Bio –
Stephanie Weaver, MPH, CWHC, is an author, blogger, and certified wellness and health coach. Her recipes have been featured in Cosmopolitan, Bon Appetit, Cooking Light, Parade, and more. She lives in San Diego, CA.
Social Media Links –
Thanks so much to the author & Rachel’s Random Resources for this opportunity!
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