Blog tour: The Migraine Relief Plan + competition
Rachel’s Random Resources presents a book birthday blitz for Stephanie Weaver’s:
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 behaviours 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.
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, and can be reached through
all the usual social media channels such as Facebook, Twitter and
Instagram.
I am extremely grateful to be part of this blog blitz and to have received a copy of The Migraine Relief Plan, which – as someone who suffers from migraines – sounds heavenly. I have a tendency of jumping into new dietary experiments without much preparation or research so I decided to do this right and I am taking time to read this extremely well thought-out book and test a few recipes before committing – with a capital C – to this plan.
What I like more about this book so far is that it is approachable and not at all preachy. The information is precise, thorough and presented in a logical way. Above all, the author gives plenty of actionable advice, suggesting timelines and giving tips for all sorts of situations. After reading this book, failing due to being unprepared won’t be an option.
I am so excited about this plan! I will have to make a few adjustments due to some dietary restrictions but I can’t wait to start this journey to better health!
If you’d like to try this yourself, please click here by February 24th for a chance to win a signed copy of The Migraine Relief Plan (if you live in the US) or an unsigned copy of The Migraine Relief Plan (if you live in the UK).
And in the meantime, why don’t you try the delicious recipe below?
ROASTED CHILE
PEPPER HUMMUS
Makes 2–3 cups, about 12 servings
Prep time: 10–15 minutes
Cooking time: 10 minutes
Passive time: 15 minutes
Budget friendly: Very
Per serving: 2g protein, 7g carbohydrates, 2g fat, 0g saturated fat, 2mg sodium, 111mg potassium, 2g fiber
Store-bought hummus usually has lemon, might have onion, and often has sugars like dextrose. Make this on the weekend and then snack on it during the week. Bring some to work in an airtight container and store it in the fridge along with carrot or celery sticks, gluten-free crackers, or just a spoon, for your afternoon snack. One tester family called this simple to make and a great healthy after-school snack.
1 handful of fresh Italian flat-leaf parsley (optional)
2 Anaheim chiles or other mildly spicy peppers
2 medium red bell peppers
1½ cups (9 oz [275g]) cooked low-sodium chickpeas
1 tablespoon best-quality extra virgin olive oil
1–2 teaspoons smoked paprika, plus more to taste as needed
1. Wash and thoroughly dry the parsley, if using. Roll it up in a clean kitchen towel and set aside while you roast the peppers.
2. Cover a large baking sheet with aluminum foil and preheat the broiler. If your broiler is at the top of your oven, move the top oven rack to the highest position. You can also roast the peppers on a grill or a gas burner: Leave them whole and turn frequently until blackened.
3. Remove the cores from the chiles and bell peppers and cut each one in half, removing the seeds and ribs. If working with hot peppers, wear gloves. Flatten the peppers on the prepared baking sheet, cut side down. Cut slits in any curves, as needed, to get them as flat as possible. Larger pieces will be easier to peel later.
4. Transfer the baking sheet to the broiler or top rack of the oven, and broil for about 10 minutes, until the skins are blackened and puffy.
5. Remove the baking sheet from the oven and use tongs to drop the peppers into a paper bag. Roll the bag shut and set aside for 15 minutes, or until completely cool. This steams off the skins, making them easy to peel.
6. Rinse and drain the chickpeas. If using canned chickpeas, you can use an entire 15-ounce (425-g) can.
7. Put the parsley in a food processor and mince finely. Scrape it out into a bowl and set aside.
8. Once the peppers are completely cooled, remove from the bag and peel off the skins.
9. Add the peeled, roasted peppers, drained chickpeas, olive oil, and paprika to the food processor. Blend until very smooth, stopping occasionally to scrape down the sides. Taste and add additional smoked paprika if necessary.
10. Transfer the hummus to a serving bowl and gently stir in the parsley, leaving some aside to sprinkle on top. Top with an additional drizzle of olive oil and the reserved parsley. Store in a covered container in the refrigerator for up to 5 days.
COOKS’ NOTE: If you cannot find fresh chiles, you can use cayenne pepper. Start with ¼ teaspoon and add more as needed. Use low-sodium or salt-free canned beans. Note that smoked paprika and cayenne may be triggers for a few people. Serve with gluten-free crackers, unsalted tortilla chips, or veggie sticks.
Reprinted with permission from The Migraine Relief Plan by Stephanie Weaver, MPH, CWHC, Agate Surrey, 2017
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 behaviours 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.
***
I am extremely grateful to be part of this blog blitz and to have received a copy of The Migraine Relief Plan, which – as someone who suffers from migraines – sounds heavenly. I have a tendency of jumping into new dietary experiments without much preparation or research so I decided to do this right and I am taking time to read this extremely well thought-out book and test a few recipes before committing – with a capital C – to this plan.
What I like more about this book so far is that it is approachable and not at all preachy. The information is precise, thorough and presented in a logical way. Above all, the author gives plenty of actionable advice, suggesting timelines and giving tips for all sorts of situations. After reading this book, failing due to being unprepared won’t be an option.
I am so excited about this plan! I will have to make a few adjustments due to some dietary restrictions but I can’t wait to start this journey to better health!
***
If you’d like to try this yourself, please click here by February 24th for a chance to win a signed copy of The Migraine Relief Plan (if you live in the US) or an unsigned copy of The Migraine Relief Plan (if you live in the UK).
And in the meantime, why don’t you try the delicious recipe below?
Makes 2–3 cups, about 12 servings
Prep time: 10–15 minutes
Cooking time: 10 minutes
Passive time: 15 minutes
Budget friendly: Very
Per serving: 2g protein, 7g carbohydrates, 2g fat, 0g saturated fat, 2mg sodium, 111mg potassium, 2g fiber
Store-bought hummus usually has lemon, might have onion, and often has sugars like dextrose. Make this on the weekend and then snack on it during the week. Bring some to work in an airtight container and store it in the fridge along with carrot or celery sticks, gluten-free crackers, or just a spoon, for your afternoon snack. One tester family called this simple to make and a great healthy after-school snack.
1 handful of fresh Italian flat-leaf parsley (optional)
2 Anaheim chiles or other mildly spicy peppers
2 medium red bell peppers
1½ cups (9 oz [275g]) cooked low-sodium chickpeas
1 tablespoon best-quality extra virgin olive oil
1–2 teaspoons smoked paprika, plus more to taste as needed
1. Wash and thoroughly dry the parsley, if using. Roll it up in a clean kitchen towel and set aside while you roast the peppers.
2. Cover a large baking sheet with aluminum foil and preheat the broiler. If your broiler is at the top of your oven, move the top oven rack to the highest position. You can also roast the peppers on a grill or a gas burner: Leave them whole and turn frequently until blackened.
3. Remove the cores from the chiles and bell peppers and cut each one in half, removing the seeds and ribs. If working with hot peppers, wear gloves. Flatten the peppers on the prepared baking sheet, cut side down. Cut slits in any curves, as needed, to get them as flat as possible. Larger pieces will be easier to peel later.
4. Transfer the baking sheet to the broiler or top rack of the oven, and broil for about 10 minutes, until the skins are blackened and puffy.
5. Remove the baking sheet from the oven and use tongs to drop the peppers into a paper bag. Roll the bag shut and set aside for 15 minutes, or until completely cool. This steams off the skins, making them easy to peel.
6. Rinse and drain the chickpeas. If using canned chickpeas, you can use an entire 15-ounce (425-g) can.
7. Put the parsley in a food processor and mince finely. Scrape it out into a bowl and set aside.
8. Once the peppers are completely cooled, remove from the bag and peel off the skins.
9. Add the peeled, roasted peppers, drained chickpeas, olive oil, and paprika to the food processor. Blend until very smooth, stopping occasionally to scrape down the sides. Taste and add additional smoked paprika if necessary.
10. Transfer the hummus to a serving bowl and gently stir in the parsley, leaving some aside to sprinkle on top. Top with an additional drizzle of olive oil and the reserved parsley. Store in a covered container in the refrigerator for up to 5 days.
COOKS’ NOTE: If you cannot find fresh chiles, you can use cayenne pepper. Start with ¼ teaspoon and add more as needed. Use low-sodium or salt-free canned beans. Note that smoked paprika and cayenne may be triggers for a few people. Serve with gluten-free crackers, unsalted tortilla chips, or veggie sticks.
Reprinted with permission from The Migraine Relief Plan by Stephanie Weaver, MPH, CWHC, Agate Surrey, 2017
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