Posted by: mosblog | December 8, 2014

Headache Prevention Notes from my Neurologist

I get migraines. A lot. I’m on a quest to get rid of them. I have friends who also get migraines and I want to share the natural ways my neurologist suggested I prevent them. Here they are.

  • Get Regular Exercise – studies show that regular cardio exercise (5 days a week, 30 minutes a day) does an excellent job preventing headaches – better than most medications. Avoid overexertion and start gradually – even a daily walk helps. Work on daily relaxation, deep breathing & good posture also.
  • Drink Plenty of Water – about one-half to one gallon of water a day – this helps prevent headaches, and helps back and joint pain as well. If you have a headache, drinking a big glass of water can help it get better.
  • If you smoke, STOP! Smoking is a common headache trigger and cigarette smoke contains chemicals that can make it worse. Besides headaches, smoking causes cancer, strokes, and heart disease. It makes arthritis and low back pain worse. It is an ugly, expensive addiction. No excuses – throw them away!
  • Stop caffeine – this includes coffee, tea, caffeinated soda and caffeine containing meds like Excedrin or Fioricet – caffeine may help a headache is used infrequently, but studies show that regular caffeine use results in an increased number of headaches for many people. Try stopping all caffeine for 6 weeks – see if it help.
  • Avoid food triggers – MSG (often in Chinese food and salad dressing), aspartame (NutraSweet), red wine, beer, coffee (even decaf), processed foods containing nitrates, and chocolate are all common migraine triggers – if it gives you a headache, don’t eat it!! Eat regular, small, healthy meals.
  • Strong perfumes / smells can trigger migraines – beware of chemically scented air fresheners.
  • Don’t overuse your pain medicines – if you are using ANY pain meds more than three days in a row or 12 days a month, there is a chance it could be causing rebound headaches. This is particularly true for narcotic drugs like Vicodin, Fioricet, Darvocet, and Oxycontin. Talk to your doctor.
  • Unless you are allergic to NSAIDS or have ulcers or kidney problems, naproxen sodium (Aleve) is often good over the counter medicine for headaches. If you have any questions, talk to your doctor. Take it with food of milk according to the package directions. It lasts 6 to 12 hours, longer than most pain meds. If you use it, take it at the first sign of the headache – don’t wait for the headache to become severe. Never take it more than 10 days in a row or if your stomach hurts – call your doctor.
  • Some recent studies show that the combination of Magnesium 250 mg twice a day & Riboflavin 400 mg once a day (or 200 mg twice a day) can prevent headaches if taken every day. These are inexpensive natural substances you can buy without prescription. If you have heart or kidney disease, or if you have any questions or concerns, you should not take magnesium without talking to your doctor first. You have to take these every day. They work gradually and may take 2 months to be effective.
  • Over the counter supplements that can help with nerve pain and healing – check with your doctor first. Coenzyme Q10 at least 200 mg a day (can help with nerve healing and headaches)

I hope this helps any of you with migraines or headaches. Some of this seems too hard (give up coffee and chocolate? no way!) but you’ll just have to weigh the love for the thing you have to give up with the pain of the headache. I’m so glad I wrote this up. I’m going to do all of these things hardcore now so I don’t have to go back on meds that give me wacked out side effects.

Posted by: mosblog | April 22, 2014

Taco Salad for a Mixed-Paleo Family

I eat strictly Paleo. My family eats Paleo at dinner-time, but I like to throw in a little something extra for them that’s not too terribly bad so as to help them transition over. Don’t tell them I’m transitioning them over to Paleo!!!

Taco Salad is so easy to make for a Mixed-Paleo salad. Here’s how I do it. There’s not a lot of directions here because I kind of just go with what I have around. It also depends on how much I want for leftovers.

Taco Salad for a Mixed-Paleo Family

Ground Beef
Red Bell Peppers
(Cook these three ingredients together until beef is cooked. Season with salt, pepper, garlic powder, chili seasoning and cumin.)

Make a bowl of vegetables. Spinach, tomatoes, avocado, cilantro, and the like.

For dressing, combine mashed up, ripe avocados with salsa (check labels as some has sugar in it). Add salt and pepper to taste.

The above is the Paleo version.

Non-Paleo version: If you want to add other things to it for the rest of the fambam, put small dishes of tortilla chips, grated cheese, sour cream, and whatever else they like on their taco salad.

Posted by: mosblog | April 21, 2014

Some Whole30 tips and recipes

A few of us are doing Whole30 so I thought I’d consolidate some stuff I found online. Please note, I have not made these. If you’ve made some and find you have some you like or don’t like, let me know, or leave a comment.

Whole30 Meal Plan helps and recipes.

A savory breakfast recipe from Paleo Effect.

Banana Nut Porridge Recipe from Against All Grain. I would not eat this very often.

3 Ingredient Pancakes. Don’t eat this very often either.

Whole30 Eating Log with menus and recipe ideas from good cheap eats.

Whole30 Breakfast ideas, including some non-egg ones from meatified.

5 ways you’re sabotaging your whole30 (without even realizing it), from Meatified.

“Spaghetti” and Meatballs Recipe from NomNomPaleo.

An insane amount of Whole30 recipes on The Foodee!

Oh man, I enjoyed dinner tonight. So did our company, and the kiddos. Noah even went back for seconds.

We ate Paleo Chicken Fingers (The seasoning I used in it was salt, smoked paprika, and cumin) and Carrot French Fries (yum!!!!), and Roasted Broccoli with Magic Mushroom Powder on it.


Posted by: mosblog | March 15, 2014

Broccoli Chicken Soup & What to do on shopping day

I don’t know about you, but on shopping day I spend so much time, money and brain power on finding all the best deals that come dinner time and all I want to do is feed everyone the new cereal I just picked up. So this time, I tried something new. On the day I did major grocery shopping, especially of all my fruits and veggies I threw a chicken into the crockpot in the morning. Here’s the recipe:

Crockpot Chicken

  • Ball up 4 pieces of foil and place in bottom of crockpot.
  • Rinse off whole chicken and sprinkle seasoning of choice all over it, and some inside it too. (sometimes I use salt, pepper and thyme, other times I use NomNomPaleo‘s Magic Mushroom Powder (in her cookbook “Food for Humans”), sometimes I use basil, you get the idea)
  • Place chicken, breast side down on the foil.
  • Cook on low for 7 hours. (you read correctly, you do not add water or liquid)

Then, when I got home from the shopping trip I grabbed Spinach and whatever other veggies we like in a salad and I chopped and combined into a green salad, tore off some of the chicken from above and added it. Serve that with a loaf of locally made fresh bread, or some gluten-free muffins you made the day before and there’s dinner!

The next night, with the rest of the chicken, I added it to the Cream of Broccoli Soup with Chicken recipe. The whole fambam loved it and it made the house smell delish. The soup would also be yummo with some bacon and/or roasted nuts on it if you were looking for more protein and fat. Then again, everything is more yummo with bacon and/or roasted nuts on it, right?

Posted by: mosblog | March 7, 2014

Roasted Cauliflower

This is a great way to use your cauliflower without having to go through the huge amount of work to turn it into rice or “faux-tatoes.”

The Paleo Mom’s Garlic & Lemon Roasted Cauliflower

I didn’t have any lemons so made it without and it was still great. And Noah even liked them even though he was convinced beforehand that he’d throw them all up.

Posted by: mosblog | March 3, 2014

Jo’s Granola Recipe

This is delicious, but can be high in fat. Good fat, but just watch how much you eat. You can keep it in the freezer too. And it has oats in it too, so if you’re going hard-core gluten-free, you may not want to make this.

Jo’s Granola Recipe
Cook for 10-15 minutes at 350° on a large cookie sheet:
pinch of salt
6 C Oats

stir in:
3 C. chopped nuts (pecan, almond and walnut are yummy)
3 C Unsweetened Shredded Coconut
3/4 C Oil (Olive is kind of potent, so I use Grapeseed Oil)
2/3 C Honey or 100% Pure Grade B Maple Syrup (Trader Joes!)
2 TB Vanilla

Mix really well. Put back in large Cookie Sheet. Bake until Dark Golden Brown. But careful not to burn as it’s super easy to do. 
Bake 1 1/2 hours or so, stirring every 15-20 minutes.
After baking, stir in raisins or craisins.

Posted by: mosblog | March 3, 2014

Mo’s Brussels Sprouts (updated 3/7/2014)

I could eat this for every meal for the rest of my life!

Mo’s Brussels Sprouts
1/2 lb Bacon
1 lb Brussels Sprouts, sliced and outer leaves removed (I get 3-4 slices from each brussels sprout)
1/4 Red Onion, diced
2 tsp Apple Cider Vinegar
salt/pepper/garlic powder to taste
2 boiled Eggs, mashed up, optional (not AIP friendly)
1/2 to 1 C Garbanzo Beans, optional (not Paleo)

Add bacon to a dutch oven over medium heat. Cook until totally crispy, but not burnt. Remove bacon from pot with slotted spoon and place on a plate that’s covered with paper towels.

Remove most, but not all of the bacon fat from the dutch oven. Put brussels sprouts, onion, and apple cider vinegar in the remaining bacon fat. Sprinkle with salt, pepper, and garlic powder to taste. Cook for about 12 minutes, stirring every few minutes, until brussels sprouts are soft. Add bacon, eggs (optional) and garbanzo beans (optional) and cook for another 5 minutes.

So good as leftovers. I usually triple the recipe! Also, sometimes when I reheat a large portion I put it in a pot, add some fresh spinach and heat/stir until the spinach is warm too. SO yummy!!!

Posted by: mosblog | March 3, 2014

Paleo Recipe Links

A few Paleo Recipes we like. There are way more than this!

Nom Nom Paleo’s Kale Chips! Great as a snack to keep around for a couple days (they haven’t done well in the container longer than that).

Almond Flour Pumpkin Muffins. My kids love them too! To make truly Paleo replace the butter with ghee. I buy my ghee (clarified butter) and almond flour/meal from Trader Joes.

Bacon-Apple Chicken Burgers by the Paleo Mom are a favorite of Eric’s. I use ground turkey, and I don’t make them into patties. I just cook them up all together crumbled up in the pan. Noah hates the cranberry sauce. Like, with a passion.

Crock Pot Apple Sauce was a HUGE hit at the potluck at church. HUGE! I used Fuji Apples. As soon as apples are on sale again I’m going to make a ton more and freeze as much of it as I can save before we eat it all.

Banana Nut Chocolate Chip Muffins. Noah loves these. Loves! I made them with Shredded Un-sweetened Coconut instead of the chocolate.  I buy the Almond Butter and Coconut Flour at….you guessed it, Trader Joes.

Creamy Leek Soup is delicious! It smells a little strange and cauliflower-y while you’re cooking it, but it’s really great! It’s yummy, too with chopped Pistachios on it or diced bacon.

Basil-Avocado Salmon. Eric and I and our guests liked it. The kids didn’t even try it as they don’t think they like salmon (because they won’t try it and I don’t care if they do or not at this point).

And for lots and lots of really good recipes and really great tips on cooking, buy this: Michelle’s NomNomPaleo Cookbook. You can’t find her recipes on her web site (as far as I could see), but everything in her cookbook that I’ve made so far is so good! I highly recommend buying the book. Worth every penny! If you don’t buy it, I’m guessing the recipes on her web site are great too.

Posted by: mosblog | October 10, 2013

Kitchen Remodel!

My amazing husband remodeled our kitchen! Well, technically he paid to have it remodeled, but without that, it would still be as it was when we bought the house. He’s a hard working man!

I had all these great ideas for what it should look like all wrapped up in my head from things I had seen online, or at Katie Kauffman’s house and then I waved a magic wand and it all came to be. I’m so, so, so very thankful for it all!!!

Remodeled by Boone Bridges and his side-kick Jesse.

Click on each set of photos if you want to see them larger.

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