Vakantie? Nee toch maar niet………….

Zaterdag 30 Juli 2o11.

Vandaag zouden we op vakantie gaan naar het Zwarte Woud. Zouden gaan…………..helaas hebben we dit enige tijd geleden moeten annuleren omdat Angelique onlangs aan haar knie is geopereerd.

Deze operatie viel eigenlijk behoorlijk tegen, het was iets anders dan ze hadden geconstateerd, daardoor loopt ze nu nog steeds met krukken rond.

Gelukkig konden we onze vakantie annuleren en heb ik besloten om gewoon door te werken en mijn vakantie in Oktober op te nemen zodat we toch nog een weekje vakantie kunnen vieren.

We gaan weer terug naar het Zwarte Woud op 15 Oktober naar de Bernhardenhof  in Elzach. Hier zijn we vorig jaar ook geweest in de winter en dit was ons erg goed bevallen.

Tot dan dus geen reisverslag, Oktober zijn we weer terug!

Voor iedereen die nog moeten gaan, FIJNE VAKANTIE!!

Groeten

Anthonie

10 Ways to Cook Tasty Low-Sodium Food

Found on http://www.lifescript.com/Food/Healthy_Eating_Guides/Low_Sodium/Articles/10_Ways_to_Cook_Tasty_Low_Sodium_Food.aspx?

By Alison Ashton, Special to Lifescript

Published July 20, 2011

Has your doctor ordered you to follow a low-sodium diet to combat high blood pressure? Worried that you’ll be stuck with blah food? We asked three experts to share creative kitchen techniques to slash salt without sacrificing flavor. Here are their top 10 delicious ways to cook bold-flavored, low-sodium food your taste buds will love... 
When Jessica Goldman was diagnosed with lupus eight years ago, her kidneys failed and she developed dangerously high blood pressure. She spent months in a hospital and more than a year on dialysis waiting for a kidney transplant.

So Goldman went on a very low-sodium diet – less than 1,000 milligrams (mg) a day – to keep her blood pressure down.

“It was pretty much life or death,” recalls Goldman, who writes the Sodium Girl blog and is working on a low-sodium cookbook to be published by Wiley in fall 2012.

Then, a miracle happened: She regained full kidney function. No one – not even her doctors – knows why. But Goldman credits her diet.

That’s no surprise to Timothy S. Harlan, M.D., author of Just Tell Me What to Eat (DaCapo Lifelong Books). Harlan, a chef and the medical director of Tulane University Medical School in New Orleans, provides tips for low-sodium foods and cooking on his Dr. Gourmet blog.

“It’s astounding how much impact a high-sodium diet has on health,” Harlan says. For example, “cutting salt has a profound effect on heart disease.”

The average American gobbles 3,436 mg sodium a day, according to the Centers for Disease Control and Prevention (CDC). That’s more than 1,000 mg above the recommended 2,300 mg healthy adults should consume and more than double what anyone with high blood pressure (or over 50 or African-American of any age) should have.

“Part of the problem is that processed foods have made the American palate favor saltiness,” Harlan says.

As a result, a low-sodium diet gets a bad rap as being unflavorful, says Lilian Cheung, D.Sc., R.D., director of health communications for the department of nutrition at the Harvard School of Public Health.

“People think low-salt cuisine is bland, not tasty, unappetizing and boring,” says Cheung, who coauthored Savor: Mindful Eating, Mindful Life (HarperOne).

But Cheung, a passionate cook and public health advocate, says, “Our taste buds don’t respond to just saltiness.”“Research has shown that people don’t notice the difference when salt is cut back 25%,” Cheung says. “You can make a significant change without noticing.”

But trim your salt intake gradually so your palate can adjust.

“Your taste buds will learn,” says Harlan. “They’ll adjust to less sodium and appreciate the other flavors in food.”

That’s what happened to Goldman.

“I never appreciated what food really tasted like on its own because my palate had been so accustomed to tasting the salt,” Goldman says. “When you cut salt, you start tasting every ingredient in that dish.”

Ready to start dishing up delicious low-salt meals? Here are our experts’ top 10 tips to switch to low-sodium foods without sacrificing flavor.

1. Get cooking in the kitchen.
Processed food and restaurant fare are the primary sodium sources in the American diet, according to the CDC. So if you want to cut down salt, cook more meals from scratch to control how much sodium goes in your food.

“Use fresh rather than processed foods,” says Cheung. “And pump up the produce, since it’s naturally low in sodium.”

2. Use measuring spoons.
“Start measuring salt,” Harlan advises.

How much is enough salt? Harlan has conducted tasting panels to gauge how much people really need. He recommends no more than 1/8 teaspoon per serving in a main dish (about 300 mg sodium).
“With less than that, food doesn’t taste good,” he adds. “If you do nothing but start measuring and use that 1/8 teaspoon guideline, you should be OK.”

3. Use salty ingredients with care.
The salt shaker isn’t the only source of sodium in cooking. Don’t forget to account for other salty ingredients, such as bacon and prosciutto, capers or aged cheeses like Parmesan.

Harlan likes using full-flavored ingredients like these because they add complexity to a dish along with saltiness. His advice: Use good-quality ingredients in moderation and compensate by adding less salt in the dish.

4. Avoid hidden sodium traps.
Other ingredients can be surprisingly high in sodium. Canned broths, tomatoes and beans harbor sodium; so does ketchup. Even foods that don’t taste salty can have a lot of sodium.

“I was really shocked to find that [store-bought] bread has so much sodium,” says Cheung.

White bread has 170 mg sodium per slice; wheat bread slightly less, at 130 mg.

“It doesn’t taste salty but the sodium is in there to extend the shelf life,” says Cheung.

But now manufacturers are offering more low-sodium and no-salt-added products. Also compare nutrition facts, because sodium levels can vary – a lot – from one brand to another. (Smart tip: Rinse and drain canned beans to reduce their sodium by 40%.)

5. Balance your flavors.
Salt should enhance and complement a dish, not overwhelm it, says Harlan. You need only a little, especially if you’ve balanced other flavors:

• Sour. This comes in acidic ingredients like lemon juice and vinegars. A splash of acid brightens a dish’s overall flavor. Acid also stimulates saliva production to make food literally more mouthwatering.
• Sweet. If a dish is too sour, add a dash of sugar to counteract it. Similarly, sweet can help balance an overly salty dish.
• Bitter. Bitterness isn’t a typical flavor to add to a dish, but it can enhance flavors when it’s balanced (endive, for example)]. To tame it try a touch of sugar or salt.
• Umami. This is the so-called “fifth” taste and refers to savoriness. It’s found in foods high in an amino acid called L-glutamate, such as tomatoes mushrooms, nuts, carrots and Chinese cabbage. Often, when people reach for the salt shaker, they’re really looking for umami.

“If you have something really umami, you don’t need as much salt,” says Harlan.

But watch out: “Some high-umami foods are also high in salt – soy sauce and aged cheese – for example,” Cheung adds. “Use those with a light hand.”

6. Use smart techniques.Your cooking methods can take a blah low-sodium food and turn it into a satisfying one. Roasting, toasting, sautéing and grilling enriches flavor by browning food and boosting umami.

“One of my favorite things is to roast [food],” says Goldman. “It’s amazing how it can enhance flavor and transform ingredients.”

Take radishes, for example. Raw, they’re crunchy, peppery and pungent. Roasted, they’re rich and sweet. Mushrooms, which are already rich in umami, become even more intensely flavored when sautéed or roasted. You can even toast spices to amplify their flavor and fragrance.

7. Choose whole grains.
Whole grains, which are rich in fiber and minerals, offer many health benefits, like preventing heart disease and diabetes.

They also make a low-sodium diet more interesting because they have more complex flavors and texture than refined grains. That’s why they need less of a boost from salt, Harlan says.

So skip white rice and cook brown instead. Or try quinoa, bulgur, whole-wheat couscous or one of these whole grain recipes.

8. Use healthy flavorful fats.
“Using healthy oils is a great way to flavor food,” Cheung advises.

For example, finish a dish with a light drizzle of a bold peppery or fruity olive or sesame oil.

“You won’t even miss [the reduced] salt,” she adds.

9. Reach for fresh herbs.
Basil, rosemary, thyme, mint and other fresh herbs not only enhance a dish’s flavor, but also make it aromatic.

Boosting foods’ fragrance makes it more appealing overall, says Cheung. “Think of the smell of mint, rosemary, sage, lemongrass and basil.”

Even better, experiment with different varieties of herbs. For example, lemon basil has an astringent quality compared to sweet Italian basil.

10. Play with your food.“Eating low sodium food is all about surprising your palate,” Goldman says. “If you’ve never tried something before, that’s the first thing you should use.”

Goldman takes unusual ingredients and combines them in new ways. For her upcoming cookbook, she developed a “bacon-wrapped scallop” using pieces of halibut wrapped in zucchini and dredged in spices to mimic bacon’s smokiness.

“I think of it as my ‘Iron Chef’ challenge,” Goldman says. “Before I started this diet, I didn’t eat anything very exciting.”

Having Trouble Eating Enough during Pregnancy? Use These Calorie-Boosting Tips

Found on http://babyfit.sparkpeople.com/articles.asp?id=665&page=1 on 7-25-11 By Becky Hand, Licensed & Registered Dietitian 


Pregnancy Weight Gain Tips 


During pregnancy, a healthy weight gain is not only important for your baby's development, but it's also important for your health too. Because every woman is unique, it is important that you talk with your doctor about the weight gain range that is right for you. For some women, gaining a healthy amount of weight during pregnancy is difficult. This can be due to many reasons, including nausea, lack of appetite or hunger, feelings of fullness, a speedy metabolism, or even fears of gaining too much weight. 

If you're having troubling gaining a healthy amount of weight, you may need a referral to see a dietitian in your area for a complete nutritional assessment and evaluation. In addition, try the following tips to help you pack on the right number of pounds. 

Tips for Weight Gain: 

• Eat 5-6 small, frequent meals each day.
• Drink high-calorie, nutritious liquids if you are not hungry.
• Limit the use of diet, low calorie, low-fat products.
• Have ready-to-eat snacks available to munch on when you feel hungry. Easy to fix snacks include trail mix, pretzels and dip, nuts, dried fruit, crackers and cheese, frozen yogurt and ice cream, pudding, and fruit smoothies.
• When you drink beverages, make certain they are nutrient-rich. Limit diet drinks, tea and coffee. Enjoy juice, milk, smoothies, or milkshakes.
• Try "super-strength milk" for extra calories and protein. Simply mix together 1 quart of milk and 1 cup of instant non-fat dry milk powder. Stir until the dry milk is dissolved, about 5 minutes. Store this beverage in your refrigerator and use it just like regular milk. Makes 1 quart.

To Increase Protein: 

• Mix dry powdered milk into mashed potatoes, ground meat, cream soup, pudding, casseroles, hot cereal, or milk.
• Add an additional egg to casseroles and ground meat prior to cooking.
• Top vegetables, potatoes, casseroles, soups, sandwiches and salads with cheese.
• Use milk instead of water when cooking hot cereals, cream soups, hot chocolate mix, and gravy.
• Spread peanut butter on crackers, apples, bananas, pears, or celery.
• Snack on nuts, cheese, yogurt, chicken or tuna salad, and cottage cheese.

To Increase Calories: 

• Add extra butter, margarine, oil, regular salad dressing and mayonnaise to foods such as potatoes, vegetables, bread & rolls, hot cereal, salad, pasta, rice, noodles, and sandwiches.
• Top vegetables and meats with sauces, gravy, or cheese.
• Add extra sugar or honey to cereals and beverages.
• Add sour cream, cream cheese or whipped cream to your favorite recipes, such as potatoes, bagels, or drinks.
• Toss some nuts and seeds into vegetables, salad, trail mix and cereals.
• Snack on fresh fruit.

Good Things Come in Small Packages.  These foods are high in both protein and calories: 

• Deviled and hard cooked eggs
• Peanut butter and crackers
• Assorted nuts
• Yogurt
• Meat spreads and crackers
• Cheese cubes
• Puddings and custard
• Individual pizza
• Ice cream
• Frozen yogurt
• Granola bars
• Cereal and milk

Drink Up!  These beverages are high in both protein and calories: 

• Yogurt smoothies
• Hot chocolate
• Instant breakfast drinks
• Milkshakes
• Commercial eggnog
• Flavored whole milk
• Commercial nutritional supplement drinks (Check with your physician to determine if you need a supplement drink)

Fight Arthritis: 10 Foods That Help and Hurt

Found on http://www.lifescript.com/Health/Centers/Arthritis/Articles/Fight_Arthritis_10_Foods_That_Help_and_Hurt. By Dorothy Foltz-Gray, Special to Lifescript

Published July 21, 2011

Food can’t cure arthritis, but it can make the disease less painful – or worse. Find out which 7 foods will ease your aching joints and help you lose weight, how much to eat and the 3 noshes that are making matters worse. Plus, what’s your osteoarthritis IQ? Take our quiz to find out… 

People who suffer from arthritis are familiar with the pains, cracks and pops define the condition. But small changes in your diet can yield big rewards in managing the disease.

“Food isn't a panacea, but some can make your joints healthier,” says Leslie Bonci, R.D., director of Sports Nutrition in the Department of Orthopedic Surgery at the University of Pittsburgh.

You may not be able to toss your Tylenol, but a diet rich in these foods can make you healthier and maybe lighter. After all, every pound you carry around your belly puts 10 pounds of pressure on your joints.

Here are 7 foods to stock up on:

Good food #1: Fatty fish (salmon, herring sardines) or any other food with omega-3 fatty acids, such as walnuts, soy beans, flax seeds, canola oil and pumpkin seeds

Why it helps: Omega-3s decrease the production of chemicals that spread inflammation, plus they inhibit enzymes that trigger it – “a dual benefit,” Bonci says.

Fatty fish also contain vitamin D, which helps prevent swelling and soreness.

When the Women’s Health Study followed 30,000 women for 11 years, researchers found that those who got less than 200 international units (IU) – about 3 ounces of sardines – of vitamin D a day from their diet were 33% more likely to develop rheumatoid arthritis than women who got more.How much to eat: Get at least one gram of omega-3s a day. Four ounces of salmon, for example, has 1.5 grams of omega-3.

Another easy healthy fix: Add walnuts (2.27 grams per quarter cup) to a salad or flaxseed (two tablespoons has 3.51 grams) to your cereal.

Boost your vitamin D intake by drinking two glasses of low-fat milk (200 IUs) on days you’re not eating omega-3s. And spend 10-15 minutes a day in the sun – sunlight triggers vitamin D production in your body.

Good food #2: Extra-virgin olive oil

Why it helps: Olive oil contains oleocanthal, which blocks enzymes involved in inflammation.

About 3 tablespoons of extra-virgin olive oil acts like one-tenth of a dose of ibuprofen, according to a study at the Monnell Chemical Senses Center in Philadelphia. That may not be much, but small dietary changes add up.

“Since olive oil’s not calorie-free (one tablespoon has 119 calories), don’t douse your food with it,” Bonci warns.

How much to eat: One tablespoon a day on salads, bread or vegetables.

Good food #3: Sweet peppers, citrus fruits and other vitamin C-rich foods

Why it helps: Vitamin C protects collagen, a major component of cartilage. Inadequate amounts may increase your risk for some kinds of arthritis.
A Canadian study of 1,317 men found that those who got 1,500 milligrams of vitamin C through food or supplements daily had a 45% lower risk of gout (a painful condition also known as gouty arthritis) than those who consumed less than 250 milligrams a day.

But don’t shoot for such high doses if you have osteoarthritis. Duke University researchers found that animals who took high doses of vitamin C – the equivalent of 1,500-2,500 milligrams a day in humans – over eight months suffered worse knee osteoarthritis. So moderation is key.

How much to eat: Try for 200-500 milligrams a day. An orange and a cup of broccoli will net you about 200. And focus on foods, not supplements:

“Foods that are high in vitamin C have other plant nutrients that you won’t get from a vitamin C supplement,” Bonci says.

Broccoli and cauliflower, for instance, have a chemical – indole-3-carbinol – that may protect us from certain cancers, including breast cancer.

Good food #4: Brazil nuts

Why they help: Brazil nuts contain huge amounts of selenium – 272 micrograms in just three or four nuts, compared to 63 micrograms in 3 ounces of tuna.

For example, a 2005 University of North Carolina study found that the participants with the highest levels of selenium had a 40% lower risk than those with the lowest levels.
Low selenium may also be linked to rheumatoid arthritis. The mineral helps antioxidants clear out cell-damaging free radicals, aids the regulation of the thyroid gland and may prevent cancer.

How much to eat: 55-200 micrograms a day. If you don’t like Brazil nuts or tuna, you can get 32-35 micrograms in 3.5 ounces of beef or turkey or 12 micrograms in a cup of cooked oatmeal.

Good food #5: Onions and leeks

Why they help: Onions and leeks contain quercetin, an antioxidant that may inhibit inflammatory chemicals, much like aspirin and ibuprofen do. But research is limited, Bonci says.

Worried about onion breath? Boost your intake of kale, cherry tomatoes or apples – all are high in quercetin.

How much to eat: One-half cup of a high-quercetin food a day.

Good food #6: Tart cherries

Why they help: “This wives’ tale now has science to back it up,” Bonci says.

A University of Michigan study suggests that a diet plump with tart cherries can cut inflammation in animals by 50%. And a 2009 study at Baylor Research Institute in Dallas found that 56% of patients with osteoarthritis had more than 20% improvement in pain and function after taking cherry pills for eight weeks.

The magic ingredient is anthocyanins, the pigments that give cherries – and grapes, black raspberries and eggplant – their vibrancy. They’re also powerful antioxidants that cut inflammation.
How much to eat: Half-cup of tart cherries – fresh, frozen, canned or dried – or 8 ounces of juice.

Good food #7: Green tea

Why it helps: Studies show that certain antioxidant compounds in the brew lessen the incidence and severity of arthritis.

One University of Michigan study found that epigallocatechin-3-gallate (EGCG) lowers production of inflammation-causing substances in the body that cause joint damage in arthritis sufferers.

How much to drink: 3-4 cups a day. Skip the decaffeinated version, which robs the tea of some of the helpful nutrients. “Green tea won’t take all your pain away,” Bonci says, but it can help.

Foods to Avoid

Bad food #1: Shellfish, red meat (only if you have gout)

Why they hurt: Gout results from the build-up of uric acid in the blood, which forms crystals that painfully settle in the joints.

Purine, a compound that’s abundant in shellfish, meats, high-fat dairy foods and beer, converts to uric acid. These foods are no-nos for people at risk for or suffering from gout: clams, oysters, mussels, anchovies, herring, mackerel, liver, brain, kidney and sweetbreads. (But is that last onereally a hardship?)

Swap them for: No more than 5-6 ounces of lean meat, poultry or fish a day. Need protein? Serve up some beans instead; they offer muscle-relaxing magnesium and bone-building calcium. Bad food #2: Sunflower, safflower, corn and soybean oils

Why they hurt: They're high in omega-6 fatty acids, which increase inflammation. Watch out: These oils are prevalent in U.S.-made baked goods and snacks.

Swap them for: Switch to healthy olive or nut oils.

Bad food #3: Sugar 

Why it hurts: Some studies suggest that sugar may increase inflammation. Although it offers a quick energy boost, the high doesn’t last, which can be a drag for arthritis sufferers who already suffer from fatigue.

Sugar is also high in calories, which leads to weight gain and added pressure on your joints.

Swap it for: An occasional sweet is fine, but most days enjoy the natural sweetness of fresh fruit instead. Aim for 2-4 half-cup servings a day.

Questions You Should – and Shouldn't – Ask in an Interview

Found on http://www.fins.com/Finance/Articles/SB129045701482559625/Questions-You-Should-and-Shouldn-t-Ask-in-an-Interview on 7-5-11  By Kelly Eggers Nov 22 2010

The most critical part of an interview often isn't what you answer, but what you ask.

After preparing for brain teasers, intimidating questions and the gamut of verbal challenges that recruiters and managers favor, candidates often go blank when asked: "Do you have any questions for me?"

And trust us, they will.

We interviewed a banking recruiter and a career coach to find out what to ask when the interview is flipped.

In this position, how will you measure success? 

This question shows that you're thinking about the company's culture and excelling in the job, not just landing an offer. "As an addendum to asking how they measure success, you can ask what it takes to be successful, or what the organization values," says Roy Cohen, a New York-based finance career coach.

How has your career unfolded here? 

Before you show up for the interview, research the professional history of everyone you're meeting with (Google and LinkedIn are good places to start). This is a perfect opportunity to find out how a manager scaled the ranks within the firm. "Especially if [the interviewer] hasn't talked much about themselves, you should ask them about their background," says Cohen.

I read in the news recently … 

This is not the opportunity to highlight how closely you follow Perez Hilton, rather a great opportunity to showcase your knowledge of industry-relevant current events.

For example, the Fed recently decided to stress-test 19 banks. "Ask how the firm plans to enhance its commercial banking operations in response to the Fed's decision," advises Doug Rickart, a banking division director with finance recruiting firm Robert Half International. "This shows that you're on top of what's going on, and can bring value to the organization."

How was your firm able to close (a recent deal)?

If framed correctly, this type of question, is a launching pad to once again highlight your own experience. "(It) allows the candidate to bring out the skills they have that will fit well into that groove," says Rickart. "You want to ask questions that will help you point out what sets you apart from other candidates."

What are your priorities for next year, in light of what's happening in the market? 

This is a great way to show that you're looking ahead. It also gives you an opportunity to point out how you can play to your strengths if the office is moving in a direction you have prior experience in.

Just as important as what you should ask, however, is knowing what you shouldn't. Here are a few no-no's from the experts:

Don't ask anything related to compensation.
Unless the interviewer brings it up, you should let this one rest -- especially if you're looking at a low-on-the-totem-pole position. There will be plenty of time to discuss pay if you land an offer.

Don't get too personal.
Check LinkedIn to get a general idea of your interviewer's career path, but steer clear of stalker territory. You shouldn't be able to list the first names of their last three bosses or the color of his or her childhood home.

Avoid readily available information.
For example, "where is the company headquartered?" Everyone has access to the corporate websites and newspapers; if you don't know the basics, you'll sound pretty foolish.

Don't be silent.
You should have thoughtful questions prepared for everyone you interview with. "Don't look past one interviewer to focus on the next," says Rickart.

9 Foods That Can Help Soothe a Headache

Found on http://www.womansday.com/Articles/Health-Fitness/Conditions-Diseases/9-Foods-That-Can-Help-Soothe-a-Headache.html on 7-6-11 By Sarah Jio Posted June 16, 2010 from WomansDay.com

Reach for one of these healthy ingredients the next time your head is pounding

When a headache strikes, you may run through your usual routine: Turn out the lights, lie down and pop a pain pill. But did you know that certain foods may ease, and even prevent, headaches? Add these soothing foods to your shopping list and find out for yourself.

1. Baked Potato

The side you love with dinner could help soothe your aching head, especially if your headache is alcohol-related, says Erin Palinski, RD, a registered dietician in private practice in New Jersey. “Since alcohol is a diuretic, it can not only cause dehydration, but also cause you to lose electrolytes such as potassium,” she says. “Eating potassium-rich foods can help to alleviate hangover-related headaches.” Surprisingly, a baked potato (with the skin) is one of the most impressive sources of potassium, containing a whopping 721 mg. By comparison, a banana serves up 467 mg.

2. Watermelon

Dehydration is a major cause of headaches, explains Stella Metsovas, BS, CN, a nutritionist in private practice in Laguna Beach, California. So instead of popping a pain pill next time your head throbs, consider reaching for water-rich foods, like watermelon. “The natural water contained in both fruits and vegetables contains essential minerals, like magnesium, that are key in headache prevention,” she says. Try this tasty, hydrating watermelon smoothie: In a blender, combine 2 cups seeded watermelon chunks, 1 cup cracked ice, ½ cup plain yogurt, a drizzle of honey and ½ tsp grated ginger. Blend and enjoy. (Bonus: The ginger can help ease headache-induced nausea symptoms!) Other foods with high water content include berries, cucumber, melon, soups, oatmeal, tomatoes and lettuce.

3. Coffee

Java has been a folk remedy for headaches for centuries, but does it really work? Yes, but in moderation, says Palinski. “Alcohol can cause blood vessels to expand, exasperating headaches,” she explains. “Since the caffeine in coffee is a vasoconstrictor, it can help alleviate a headache by helping to reduce the size of the blood vessels.” But hold off on the triple venti. Too much coffee could make matters worse. “Caffeine is also a diuretic, which can increase dehydration and increase the severity of a headache,” adds Palinski. “The bottom line: One cup of coffee may be helpful for decreasing hangover-related headaches, but drinking coffee throughout the day would not be the best choice for curing a headache.”

4. Whole-Grain Toast

Low-carb dieters beware: Too little carbohydrates and you might bring on a headache. “When you follow a low-carbohydrate diet, you begin to deplete glycogen stores, which are a main source of energy to the brain,” says Palinski. “This also causes an increase in fluid losses from the body, which can trigger dehydration. By reducing energy to the brain and causing dehydration, these low-carbohydrate diets can trigger headaches.” When one hits, consider reaching for healthy carbs, such as those found in whole-wheat bread, oatmeal, fruit or yogurt. Bonus: A healthy boost of carbs may also improve your mood, as they help your body to release serotonin, the feel-good hormone.

5. Almonds

According to past research, magnesium, found in almonds, may protect your body from the brunt of a headache by relaxing blood vessels. Migraine sufferers may also experience relief by following a diet rich in magnesium, some experts believe. “To increase your magnesium intake, try consuming magnesium-rich foods such as bananas, dried apricots, avocados, almonds, cashews, brown rice, legumes and seeds,” suggests Palinski.

6. Spicy Salsa

Can you say caliente? It may sound unusual, but spicy foods such as salsa and hot peppers may help you snap back from a headache faster. “Depending on the type of headache, spicy foods may be helpful,” says Palinski. “If a headache is due to sinus congestion, spicy foods may help to decrease congestion and open the airways, helping to decrease pressure and the accompanying headache.”

7. Yogurt

When your head is pounding, your body may be calling out for calcium, says Metsovas. “The brain depends on calcium to function efficiently,” she adds. “Make sure you are consuming calcium-rich foods, like fat-free plain Greek yogurt, which is a great source of calcium, with no added sugars and beneficial probiotics for your gut.”

8. Sesame Seeds

Sprinkle them on salads, in oatmeal or on top of soups and stir-fries. Why? These tiny seeds pack a big nutritional punch. “Sesame seeds are rich in vitamin E, which may help to stabilize estrogen levels and prevent migraines during your period,” says Palinski. “It also improves circulation, which helps prevent headaches.” Bonus: Sesame seeds are also rich in magnesium, which may give them added headache-preventing power.

9. Spinach Salad

What worked for Popeye may work for your headache. “Spinach has been shown to help decrease blood pressure, prevent hangovers and may help to alleviate headaches,” says Palinksi. “Try using spinach leaves instead of lettuce for a headache-preventing power salad.” This summer salad is packed with headache-soothing foods: Toss together 2 cups spinach leaves, 3/4 cups cubed watermelon, 1/2 cup chopped dried apricots and 2 Tbsp chopped walnuts or almonds, and drizzle with raspberry vinaigrette.

All photos by Shutterstock.