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For some
people, exercise virtually eliminates their headaches.
Others just find them to be less frequent, or far less
intense. If you're thinking about getting a bit more
exercise in your life, check out this week's article on
Exercising with Migraine. Namita Nayyar, AFI |
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"Aim for the top. There is
plenty of room there. There are so few at the top it is
almost lonely there.
~Samuel Insull |
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Try running in the deep end of a
pool, wearing a flotation belt, for a good workout. Use your ordinary upright
running style. Deep water running is good for rehab and for athletic training,
as you can work hard with no impact. This is different, and more vigorous, than
water aerobics, which is generally done in the shallow end. |
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The Power of "PERHAPS"
Do you find that every time you think about making
a change in your life you sabotage yourself by thinking it is unlikely that
you'll be able to do it? Do all the negative, self-limiting thoughts come to the
forefront and stop you in your tracks? You must learn to change these
self-imposed limitations that are preventing you from reaching your potential.
Then you can transform your life and achieve your dreams.
An unlikelihood CAN become a possibility, which can lead to a probability, if
you use the power of PERHAPS. You can use this simple word to change your
negative beliefs into possibilities; and that is the first step toward
changing them into probabilities.
The word PERHAPS left the door open to negotiation; it meant there was a
POSSIBILITY that you'd get what you'd asked for. All you had to do was be
persistent from that point on and you would probably get what you wanted.
There's POWER in the word PERHAPS.
Instead of just giving in to a negative belief, you are open to taking some
ACTION that will help you change the belief. "I CAN'T do exercise" can become
"PERHAPS I can do exercise if I take some action" and then become "I CAN
probably do exercise".
Use the word PERHAPS to change your negative beliefs to possibilities that
invite ACTION and, ultimately, to positive beliefs and probabilities.
Learn more |
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Greek Frittata
Makes: 4 servings
Ingredients:
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6
dried sun-dried tomato halves
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1
garlic clove, minced
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4
cups spinach leaves, coarsely chopped
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1
large egg
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3 large egg whites
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1
tablespoon crumbled reduced-fat feta cheese (optional)
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1/2
teaspoon dried oregano
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1/4-1/2 teaspoon salt
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Freshly ground black pepper, to taste
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Canola cooking spray
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2
teaspoons extra virgin olive oil
Direction:
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Place the dried tomatoes and 1 cup of cold water in a small saucepan.
Bring to a boil, then simmer for 2 minutes. Remove the pan from the heat
and let it sit until the tomatoes are soft but not mushy, 10 to 20
minutes. Squeeze out the moisture, chop the tomatoes and set them aside.
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Preheat the broiler.
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Coat an 8-inch skillet that can go under the broiler with cooking spray.
Sauté the garlic over medium heat until it starts to color, 1 minute. Add
the spinach and cook just until it collapses, 30 seconds. Remove the pan
from the heat and set it aside.
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In a mixing bowl, beat the eggs together with the egg whites until well
blended. Mix in the spinach and garlic, chopped sun-dried tomatoes, feta
(if using), oregano and salt. Season with pepper.
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Add oil to the pan and heat over medium heat until hot, tilting the pan to
coat the sides with oil. Pour in the egg mixture. Cook 1 minute. Continue
cooking while lifting the edges so the liquid flows underneath. When only
the center of the frittata is moist, about 4 minutes, broil until the top
is golden, 1 to 1 1/2 minutes. Loosen edges and slide the frittata onto a
serving plate. Let it sit for 10 minutes before cutting, or cool to room
temperature.
Nutritive Information:
Per
serving: 134 calories, 7 g. total fat (1 g. saturated fat), 7 g. carbohydrate,
11 g. protein, 2 g. dietary fiber, 582 mg. sodium.
Courtesy- A.I.C.R |
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Exercising with Migraine
According to Alan M. Rapoport, M.D., director of The New
England Center for Headache in Stamford, Conn., migraine
sufferers who exercise regularly report fewer and
less severe headaches. But how they approach
exercise can make a critical difference in whether they
experience relief or risk triggering an attack.
Common psychological triggers include stress, depression
and anger. Altitude, humidity and sun exposure are
common environmental triggers. Physical triggers can
range from lack of sleep to premenstrual hormonal
fluctuations to certain foods, such as red wines, hot
dogs, citrus fruits, cheeses and foods containing
caffeine.
When started too quickly, exercise can be another
physical trigger. Portuguese researchers discovered that
sudden heavy physical exertion releases high levels of
nitric oxide into the bloodstream of migraine-prone
individuals, prompting the dilation of blood vessels and
the onset of a migraine headache within the next several
hours. Most experts agree that an adequate warm up can
prevent such episodes and that exercise can be a helpful
tool for decreasing the severity and frequency of
migraine headaches. The key is to perform a slow and
thorough warm up each and every time and if you're new
to exercise, build your program slowly.
Learn more about this article |
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