- Begin keeping a migraine diary.

- Eliminate all potential migraine trigger foods from your diet.

- Carry sungla.s.ses at all times to shield your eyes from bright lights. Also, wear ear protection (or block your ears with cotton) if you know you will be around loud noises, such as in a movie theater or at a children's party.

- Delegate ch.o.r.es that require chemical cleaners to someone else, or look for products that have less of a noxious odor, such as the natural orange cleaners available in most supermarkets.

- Make your routine as regular as possible. Stick to regular eating and sleeping schedules, work habits, exercise routines, and everything else. Migraine sufferers are sensitive to schedule changes of every sort.

- If you smoke, quit.

STEP 2...YOUR ULTIMATE GROCERY LIST Many foods on this list have high levels of nutrients that can help give you some relief from migraine headaches (foods rich in magnesium, riboflavin, and omega-3 fats). I have also included additional foods used as ingredients in the meal plans and recipes. All foods on this list are generally considered "safe" for migraine sufferers. Conduct your month-long elimination diet by eating ample foods from this list only. After one month, begin to introduce potential trigger foods (one at a time at two-day intervals). This will help you determine a personal (shortened!) list of foods to avoid.

FRUIT.

Apples (yellow and green only, no red-skinned)Berries (blackberries, blueberries, strawberries)CantaloupeCherriesCranberriesMangosNectarinesPeachesPears (brown and green only; no red-skinned)Watermelon

VEGETABLES.

Artichoke (fresh or frozen only, not canned)AsparagusBeetsBroccoliBrussels sproutsCarrotsCauliflowerCeleryChickpeas (garbanzo beans)Cuc.u.mbersKaleLettuce (all varieties)Mushrooms (portobello, white)OlivesPeppers (red/green)Potatoes, sweetPotatoes, whitePumpkinRhubarbSeaweedSpinachSquashSwiss chardTurnipsYamsZucchini

SEAFOOD.

Black cod (sablefish)FlounderOysters, PacificSalmon, wild (fresh)ScallopsScrodSnapperTilapiaTrout, rainbow

LEAN MEATS/EGGS.

Beef (lean cuts; made to order or prepared yourself at home)Chicken (skinless; made to order or prepared yourself at home)Eggs (preferably omega-3-fortified)Turkey, ground (lean, extra-lean)Turkey breast (made to order or prepared at home)

NUTS AND SEEDS.

Flaxseed, ground

YEAST-FREE GRAINS (CHECK LABELS).

AmaranthCereal, fortified whole grainCouscous, whole wheatCrackers, whole grainMatzo (preferably whole wheat)MilletOatmealPancake and waffle mix (preferably whole wheat-check labels to ensure no b.u.t.termilk)Pasta (preferably whole wheat or spinach)QuinoaRice (preferably brown or wild)Rice cakes, plain and flavoredTaco sh.e.l.lsTortilla wraps (preferably whole grain; tomato or spinach)Wheat germ

DAIRY.

Cheese, ricotta (fat-free, reduced-fat)Cottage cheese (fat-free, 1% reduced-fat)Cream cheese (fat-free, reduced-fat)Milk (fat-free, 1% reduced-fat)

MISCELLANEOUS.

Basil, freshCardamom pods (green, crushed)Chili powder, sweetCinnamon stickCoffee, decaffeinatedCoriander seed, crushedCranberry juiceGarlicGinger, freshJelly and Jam (strawberry, blackberry, blueberry, or other acceptable fruits)Margarine spread, soft tub, trans fat-freeOil, canolaOil, flaxseedOil, oliveOil, walnutPaprika, sweetPepper, blackRosemary, freshSalt (Kosher, sea, regular)Sugar, brownTea, decaf or herbal (without citrus or caffeine)Vinegar, distilled white only

STEP 3...GOING ABOVE AND BEYOND If you want to do everything you can to reduce the number and intensity of your migraines, here are some additional things you might try: - Generally speaking, medical doctors are not big fans of supplements, but migraine supplements seem to be an exception. Discuss supplements with your doctor for help in choosing the right one for you. Ask about riboflavin, magnesium, CoQ10, feverfew, and fish oil supplements - Start a low-intensity exercise program.

- If you are overweight, try to lose weight.

- Get enough sleep, but not too much.

- Practice relaxation, in whatever form works best for you.

- Talk with your doctor about physical therapy.

BOTOX FOR MIGRAINESOne of the newer migraine treatments may help you look younger, too. Researchers have discovered that some migraine sufferers get almost total relief from their headaches after receiving injections of Botox. That's the same substance used by dermatologists and cosmetic surgeons to reduce facial wrinkles by paralyzing the muscles that, when tense, create frown lines and crow's feet. Researchers from Harvard found that people who describe their migraines as a "crushing" pain went from an average of 16 migraine days per month to about 1 migraine day after Botox therapy. They believe that these types of headaches are caused-at least partly-by muscle spasms of the face and head. On the other hand, people who described their pain as "exploding" didn't experience the same benefits. If the usual treatments haven't helped your pain, ask your doctor about whether Botox therapy might work for you.

STEP 4...MEAL PLANS These sample menus contain no foods that are known to trigger migraines. You'll also be eating foods rich in omega-3 fats, riboflavin, and magnesium-nutrients which may be protective against migraine headaches. It is very important that you eat regularly.

Every day, choose one one option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight-management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight-management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are not not included. included.

BREAKFAST OPTIONS.

(Approximately 300 to 400 calories)

Egg Tortilla Wrap with Spinach, Mushrooms, and Peppers Saute cup each spinach, sliced mushrooms, and red or green peppers in 1 teaspoon olive oil or canola oil until soft. In small mixing bowl, beat 1 whole egg with 2 egg whites and scramble in heated pan. Warm whole wheat or spinach tortilla (150 calories or less) in microwave for 15 seconds (or wrap in foil and place in oven for a few minutes). Place scrambled eggs, spinach, mushrooms, and peppers in center of tortilla. Roll up!

Cantaloupe Stuffed with Cottage Cheese and Wheat Germ Fill cantaloupe with 1 cup fat-free or 1% reduced-fat cottage cheese and top with 1 to 2 tablespoons wheat germ or ground flaxseed.

Whole Grain Cereal with Milk and Berries 1 cup whole grain breakfast cereal with 1 cup milk (skim or 1% reduced-fat milk) topped with 1 cup of blueberries or strawberries.

Rice Cakes with Peach Ricotta Cheese Combine cup reduced-fat ricotta cheese (or 1 cup fat-free or 1% reduced-fat cottage cheese) with 1 chopped fresh peach or nectarine. Spread over 3 rice cakes (or 1 sheet whole wheat matzo or 100 calories of whole grain crackers).

Oatmeal with Berries and Flaxseed cup dry oatmeal (or 1 instant packet) prepared with cup water and cup fat-free milk. Top with cup blueberries (or cranberries or chopped strawberries), and 1 to 2 tablespoons ground flaxseed or wheat germ. (If you like, add 1 or 2 teaspoons of sugar, honey, or jam to taste).

LUNCH OPTIONS.

(Approximately 400 to 500 calories)

Grilled Chicken Salad with Cranberry Basil Vinaigrette Large portion of a mix of romaine lettuce and baby spinach leaves topped with 4 ounces cooked skinless chicken breast. Feel free to add: chopped pepper (red, yellow, or green), broccoli, sliced mushrooms, cuc.u.mbers, beets, carrots, and/or celery. Toss with 2 tablespoons Cranberry Basil Vinaigrette.

Turkey Burger over Greens with Baked Potato 5 ounces turkey burger (or extra-lean hamburger) on bed of leafy green vegetables (lettuce, endive, spinach leaves, etc.). Enjoy with a 1 baked potato topped with optional 1 teaspoon soft tub, trans fat-free margarine spread.

Spinach Omelet with Rice Cakes and Fresh Fruit Beat 1 whole egg with 2 to 3 egg whites. Cook in heated skillet coated with 1 teaspoon olive or canola oil. When bottom is cooked, gently flip over. Top with unlimited fresh or cooked spinach. Fold omelet over and cook until egg mixture is firm. Enjoy with 150 calories of whole grain crackers or 3 rice cakes and cantaloupe, 1 green apple, or 1 cup cherries.

Chicken and Tri-Colored Pepper Wrap 5 ounces grilled chicken mixed with unlimited red, yellow, and green peppers sauteed in 1 teaspoon olive or canola oil. Wrap in a whole wheat, spinach, or tomato tortilla (150 calories or less).

Turkey Roll-Up with Baby Carrots and Fruit 1 Fresh Turkey Tortilla Roll-Up. Serve with 1 cup baby carrots and mango (or 1 peach or 1 cup blueberries, sliced strawberries, or blackberries).

DINNER OPTIONS.

(Approximately 500 to 600 calories)

Sirloin Steak with Sauteed Spinach and Baked Potato 5 ounces grilled sirloin steak (or other lean beef). Serve with unlimited spinach sauteed in 1 teaspoon olive oil and garlic. Enjoy with baked potato with optional 1 teaspoon soft tub, trans fat-free margarine spread.

Grilled Salmon with Brown Rice and Broccoli 1 serving Easy! 3-Step Microwave Salmon, or 5 ounces grilled salmon with 1 teaspoon olive oil and seasonings. Enjoy with cup cooked brown rice (or amaranth or quinoa), sliced cuc.u.mbers, and 1 to 2 cups steamed broccoli or cauliflower.

Rosemary Chicken with Sauteed Swiss Chard and Potato 5 ounces grilled Rosemary Chicken with 1 serving (1 cup) Sauteed Swiss Chard. Serve with 1 medium, plain baked white or sweet potato.

Whole Wheat Linguini with Vegetables In a large pan, saute minced garlic in 1 teaspoon olive oil. Add 1 cup broccoli florets, 1 cup sliced zucchini, and 1 cup cut asparagus spears and saute until slightly soft. Add 1 cups cooked whole wheat linguini or penne with 1 additional teaspoon olive oil. Thoroughly mix until pasta is coated with vegetables and oil. Season with salt and freshly ground black pepper.

Baked Fish with Brown Rice and Asparagus 6 ounces grilled or baked fillet of sole, flounder, trout, black cod, or tilapia. Season with preferred herbs, salt, pepper, and 1 teaspoon olive oil (or 1 tablespoon soft tub, trans fat-free margarine spread). Serve with 1 cup cooked brown rice, quinoa, amaranth (or 1 plain baked potato) and 1 cup steamed asparagus, cauliflower, or kale.

SNACK OPTIONS.

100 calories or less - Best Vegetables: 1 cup raw or cooked spinach, kale, red/green peppers, broccoli, cauliflower, asparagus, carrots, artichokes, Brussels sprouts, celery, cuc.u.mbers, or zucchini 1 cup raw or cooked spinach, kale, red/green peppers, broccoli, cauliflower, asparagus, carrots, artichokes, Brussels sprouts, celery, cuc.u.mbers, or zucchini - Best Fruits: 1 apple or pear (yellow and green only), peach, or nectarine; 1 cup blueberries, blackberries, cherries, or watermelon; 20 strawberries; mango; cantaloupe 1 apple or pear (yellow and green only), peach, or nectarine; 1 cup blueberries, blackberries, cherries, or watermelon; 20 strawberries; mango; cantaloupe - 8 to 10 olives - 1 hard-boiled, omega-3fortified egg - whole wheat matzo with 1 tablespoon fat-free or reduced-fat cream cheese - Celery with 2 to 3 tablespoons fat-free or reduced-fat cream cheese - 2 rice cakes, lightly salted - Hot Spiced Tea 100 to 200 calories - 1 whole wheat matzo sheet with 1 tablespoon strawberry jam (or cup fat-free or 1% reduced-fat cottage cheese) - 2 hard-boiled, omega-3fortified eggs - cup fat-free or 1% reduced-fat cottage cheese mixed with 1 cup berries - 1 cup whole grain cereal with cup fat-free milk - 2 rice cakes, each topped with 1 tablespoon fat-free or reduced-fat cream cheese and 1 teaspoon strawberry jelly EASY! 3-STEP MICROWAVE SALMON.

If you're looking for the easiest way to prepare salmon, you've found the perfect recipe-dinner will be ready in less than 10 minutes. Plus you'll receive a healthy dose of omega-3 fats, olive oil, and magnesium-three ingredients that have been shown to help fight migraines. If you serve with green vegetables (such as asparagus, broccoli, or spinach) then you'll also add riboflavin to the mix.

Makes 2 servings

2.

wild salmon fillets (6 ounces each), thick

1.

tablespoon olive oil

2.

cloves garlic, minced .

teaspoon kosher salt Ground black pepper

Arrange the salmon fillets in microwaveable dish, skin down. Brush the oil evenly over the salmon and sprinkle with the garlic. Season with the salt and pepper to taste. Cover and microwave on high 1 to 2 minutes, until the edges are flaky and the fish is cooked through. Let stand 1 to 2 minutes before serving.

PER SERVING.

306 calories, 34 g protein, 1 g carbohydrate, 17 g fat (2.5 g saturated), 93 mg cholesterol, 219 mg sodium, 0 g fiber; plus 50 mg magnesium (13% DV) FRESH TURKEY TORTILLA ROLL-UP.

This safe-food wrap also provides a good amount of riboflavin and magnesium. For some extra flavor, try adding 1 to 2 tablespoons of my Cranberry Basil Vinaigrette (below).

Makes 1