The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health

The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health

by Stephanie Weaver MPH, CWHC


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An essential lifestyle guide to reducing headaches and other symptoms related to migraine, vertigo, and Meniere’s disease. Its “slow-approach” plan and more than 75 trigger-free recipes set readers up for success—even when they’re in pain.

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.

Product Details

ISBN-13: 9781572842090
Publisher: Agate
Publication date: 02/14/2017
Pages: 336
Sales rank: 393,797
Product dimensions: 7.00(w) x 8.90(h) x 1.00(d)

About the Author

Stephanie Weaver, M.P.H. is an author, blogger, and certified wellness and health coach. She has a Master of Public Health in Nutrition Education from the University of Illinois. Her recipes have been featured in Cosmopolitan, Bon Appétit, Cooking Light, Parade, and more. She lives in San Diego.

Table of Contents

Foreword vii

Introduction 1

Part I Creating the Plan 7

My story 8

Searching for the answer 18

How the book is organized 29

The Migraine Relief Plan food list 33

Part II The Plan 37

Week 1 Your mindset and habits 38

Example tracking sheet 42

Week 2 Set up your environment to succeed 48

Week 3 Take on the nonperishables 53

Week 4 Clean out the fridge and start snacking 61

Week 5 It's breakfast time! 71

Week 6 Pack a lunch! 76

Week 7 Dinner makeover 83

Week 8 Eating out 93

Part III Maintaining the Plan 105

Month 3 Bodywork, meditation, and self-care 106

Month 4 Detoxing body, home, and work 117

Month 5 Planning to fail 128

Month 6 Sleep and movement 143

Part IV Creating a long-term lifestyle 155

Month 7 and on: Trigger testing and adjusting your diet 156

Other specialty diets to consider 162

Part V Migraine-friendly recipes and meal plans 177

Food list summary 180

14-day meal plan 181

Snacks 186

Breakfast 196

Lunch 210

Dinner 224

Desserts, drinks, and treats 247

Condiments, sauces, and salad dressings 265

Recipes that use leftovers 279

Conclusion 289

Acknowledgments 294

Glossary: Unfamiliar ingredients 296

Appendix A Checklists 299

Appendix B Recommended supplements 300

Appendix C Plan overview 302

Resources 304

Endnotes 307

Recipe index 316

Index 319

About the author 328

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