Did you know that 1 in 4 American households includes a migraine sufferer? With these kinds of numbers, I am sure you or someone close to you suffers from migraine headaches. Finally, there is relief in sight with The Migraine Relief Plan.
The Migraine Relief Plan is an essential lifestyle guide to reducing headaches and other symptoms related to migraines, vertigo, and Meniere’s disease. Its “slow-approach” plan, including more than 75 trigger-free recipes, sets readers up for success—even when they’re in pain. Most current migraine treatment focuses on prescription medication and injections, which are often expensive and carry the risk of side effects.
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 migraines, 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 specific resources—shopping lists, weekly 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. In addition to eliminating suspected migraine triggers, this unique diet is low sodium, which helps with balance and dizziness, as well as sugar- and gluten-free, which helps reduce inflammation—all associated with migraines and related conditions.
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 readers to rethink their attitude toward health and wellness. In short, you need this book, and this flavorful, low sodium chicken recipe, in your life!
- 1 bunch green onions
- 2 tablespoons white vinegar see Cooks’ Note
- 2 tablespoons pure maple syrup
- 2 tablespoons toasted sesame oil
- 2 cloves garlic
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon ground ginger
- 13/5 –2 pounds 0.8–1kg boneless, skinless chicken thighs (5–6 thighs)
- 1 tablespoon coconut oil
- 2 tablespoons dry toasted tan sesame seeds
Remove the roots and tips from the green onions. Cut the white parts into chunks and put them in a blender. Slice the green parts thinly and set aside.
To make the marinade, add the vinegar, maple syrup, toasted sesame oil, garlic, smoked paprika, garlic powder, and ginger to the blender and blend, along with the white parts of the onion, until smooth.
Put the chicken in a large bowl. Pour marinade over chicken. Cover the bowl with plastic wrap and marinate in the refrigerator for at least 30 minutes and up to overnight.
Heat the coconut oil in large nonstick lidded skillet set over medium heat until shimmering. Add the chicken pieces and cook for 5 minutes on each side, or until browned.
Drizzle any remaining marinade from the bowl over the chicken and sprinkle the reserved sliced green onions, stirring to coat chicken. Then, partially cover the pan and reduce the heat to medium–low. Cook for 10 minutes, turn the chicken, and cook for 10 minutes more. Leave a small opening between the cover and the pan so some of the steam can escape.
Remove lid from chicken pan to check chicken for doneness. Cook just until done, either by checking with a meat thermometer for 165°F (74°C), or by cutting open. Sprinkle sesame seeds over. Remove from the heat.
Serve right away or store in the refrigerator for up to 3 days
Use skinless chicken for this recipe, as this cooking method will not deliver crispy skin. If you’re not sure about sesame oil, start with 1 tablespoon, then taste.
Per serving: 46g protein, 11g carbohydrates, 18g fat, 3g saturated fat, 196mg sodium, 681mg potassium, 2g fiber
Stop the pain and order the book today. If you are reading this before February 13th, author Stephanie Weaver is hosting a pre-order incentive giveaway for residents of the US. People who pre-order the book from January 13-February 13 will receive a copy of the PDF The Migraine Relief Plan Travel Guide, and will be entered to win a prize package of migraine-friendly items worth over $500. Visit her website, The Recipe Renovator, to enter.
About the author:
Stephanie Weaver, MPH, CWHC 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.
Reprinted with permission from The Migraine Relief Plan, copyright 2016 Stephanie Weaver. Published by Surrey Books, an imprint of Agate Publishing, Inc.
Recipe photography copyright 2016 by Laura Bashar