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Migraine Free Cooking
Migraine-Free Cooking!
This site contains cooking recipes for migraine sufferers following the migraine-free diet written by David Buchholz, M.D., author of "Heal Your Headache: The 1-2-3 Program for Taking Charge of Your Pain". The recipes contain no MSG, nitrates, nitrites, sulfites, tyramine, chocolate, or caffeine. All recipes are created by Heidi Gunderson.


Kid-Friendly Recipes
Chicken Prep
Vegetable Recipes
Vegetarian Recipes

Heidi Gunderson

Heidi Gunderson

"Migraine-Free Cooking!", the cookbook, is now available!

"Heidi is dedicated to spreading the word that much of the solution to the all-too-common problem of headaches has to do with what we eat and drink. She has worked hard to assemble a collection of tasty and convenient recipes to help heal fellow headache sufferers."
-David Buchholz, M.D. of the Johns Hopkins University School of Medicine
Author, Heal Your Headache: The 1-2-3 Program for Taking Charge of Your Pain

This Book is For You!
If you're ready to take control of your headaches with mouth watering recipes using tools developed by a doctor from Johns Hopkins, this book is for you! I spent nearly two years researching nutrition and cooking methods to bring you the best possible recipes.

About Dr. David Buchholz and "Heal Your Headache: The 1-2-3 Program for Taking Charge of Your Pain"

Heal Your Headache: The 1-2-3 Program for Taking Charge of Your Pain is a wonderful book written by a doctor from Johns Hopkins University. He spent a large deal of his career working with Migraine patients. In his book he explains in detail exactly which foods are headache triggers and tells how to avoid them. If you think you know which foods are triggers but have trouble finding yours, maybe you haven't tried his method yet. It works! Patients who were "incurable" were sent to him and were able to live a normal life. Dr. Buchholz also explains why there are so many myths about headaches and tells exactly what those myths are. If you are tired of being in pain, tired of taking medications and see no end in sight for you, his is the book to purchase. As Dr. Buchholz explains, you do not have to live with your headaches!

As Featured in: "Today's Diet & Nutrition Magazine" Here is the link to the article: April 2011

Helpful Diet Facts
To tomato or not to tomato? Tomatoes are a trigger for some due to the high amounts of free glutamate. This is not to be confused with an aversion to wheat gluten. Mushrooms and peas can pose the same problem as tomatoes. So, why not enjoy tomatoes unless you know for sure that they are a trigger for you? The diet can feel limiting as it is. Eliminate all other triggers, and if you are still not happy with the result, eliminate tomatoes, mushrooms, and peas. If it makes no difference after two to four weeks, add them back in.
Onions are a trigger. Is onion powder? Yes.
Are green onions safe? Yes. Green onions are the same as scallions. The names are interchangeable. Spring onions, also safe, are a larger form of green onion with a larger bulb and more potent taste. Shallots are small bulbous white onions with brown skins. They are also safe. So is garlic. So, your onion choices are leeks, shallots, and green onions (also known as scallions or spring onions).
Are sugar, salt, or milk triggers? No. Sugar and salt are not triggers. Dehydration can cause headaches, so make sure you don't take in so much salt you get dehydrated. Milk is not a trigger. Milk products containing tyramine are triggers. Avoid cheese, yogurt, frozen yogurt, sour cream, and buttermilk. You may enjoy milk, cottage cheese, ricotta cheese, cream cheese, and high-quality American cheese from the deli. As always, be sure to check food labels.

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