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