Avoiding wheat and other gluten-containing foods is essential if you have celiac disease or a wheat allergy. Some people also seem to be sensitive to gluten so that they feel healthier when also avoiding gluten.

While we think of celiac disease as primarily a digestive problem, problems with gluten can result in a wide range of health problems. Recently, I reviewed some interesting data supporting a link between gluten sensitivity and increased risk for migraines on Migraine.com.

Limiting gluten in your diet may at first seem very difficult. That’s where The Gluten-Free Good Health Cookbook can help. This book provides a wealth of information about healthy eating that goes beyond simply a discussion of gluten. The authors cover:

- Understanding the role of pH or food acidity in the diet
- How foods that promote inflammation can worsen your health
- Practical ways of reducing excess sugar in your diet
- The role of gluten in our diets and health

After a healthy eating primer, the authors dig into sharing recipes. I’d expected to find lots of recipes for grain dishes and those are definitely here. But there are tons of terrific recipes to make this a complete cookbook:

- Chicken Parmesan with gluten-free bread crumbs
- Beef stroganoff
- Steamed mussels
- Bean salad
- Cheesecake pie
- Chocolate mousse

This recipe book is one you can pull from for your entire dinner menu — not just gluten-free recipes for pizza, risotto, and mac-and-cheese that you might expect. If you’d like a copy of The Gluten-Free Good Health Cookbook, please add your comment after this blog. I will be giving away one free copy to one person randomly selected from those leaving comments between today and the end of next Monday, February 20th.

Excerpt from The Woman’s Fibromyalgia Toolkit:

Do you ever feel like no one really understands your fibromyalgia? Do you feel like family, friends, co-workers, and even your doctors don’t really believe you’re having problems with pain, fatigue, and sleep disturbance? You should know that you’re not alone—fibromyalgia affects about 2 to 3 percent of adults in the United States, Canada, South America, and Europe. Like many chronic pain syndromes, fibromyalgia is more common in women.

What is fibromyalgia?
The term fibromyalgia comes from the Latin root fibro- for fibrous or connective tissues and the Greek roots myo- for muscles and algos- for pain. So fibromyalgia literally means a pain affecting the muscles and connective tissues. Since your body is basically made up of muscles and connective tissues, this give you pain all over.

Fibromyalgia is more than pain
The name fibromyalgia doesn’t fully describe is the other disabling symptoms that people typically experience with fibromyalgia. A survey of fibromyalgia patients found that pain was only part of the disability of this syndrome:
• 9 in every 10 fibromyalgia patients have pain
• 9 in every 10 fibromyalgia patients also have problems with fatigue and stiff joints
• 8 of 10 patients have weakness
• 7 in 10 have problems with sleep
• Over half have headaches
• Half also report sore eyes
• 4 in 10 have problems with dizziness
• 3 in 10 have problems with breathlessness
Mood problems, like depression or anxiety are also common, affecting about two in every three fibromyalgia patients.

(Chapter 1, The Woman’s Fibromyalgia Toolkit)

Data addressing this issue from the TEMPO trial will be published later this year in the journal Cephalalgia. In this study, researchers watched how migraineurs typically treated their migraines. Here’s what they found:

- About half of migraine sufferers treat their attacks early, within 60 minutes of the start of migraine symptoms.
- Migraines went away quicker in those treating early.
- When those who would usually wait and weigh whether to treat or not were instructed on early treatment, they started to experience the same good relief from their treatments seen in those typically treating early.

Find out more about this interesting study and its results and implications at my blog at Migraine.com.

Excerpt from The Woman’s Fibromyalgia Toolkit:

Have you ever been told, “But it’s only fibromyalgia”? If you’re a woman with fibromyalgia you know—fibromyalgia is more than “just a pain problem.” While pain is one of the hallmarks of fibromyalgia, this syndrome includes a wide range of unpleasant and often disabling symptoms that can sap your energy, strength, and focus. Having fibromyalgia can impact your everyday life, your career, your relationships with family and friends, and even how you think about yourself.

Fibromyalgia can be especially frustrating as symptoms can be unpredictable, with symptoms sometimes flaring up for no particular reason and an very inconvenient times. When you’re already in pain and feeling fatigued from fibromyalgia, bouts of bowel or bladder symptoms, migraines, or anxiety can make it difficult to cope. Explaining fibromyalgia to friends, family, and even healthcare providers can also be challenging because, in many ways, fibromyalgia is an invisible disability. While pain, poor sleep, fatigue, and other fibromyalgia symptoms may keep you from doing what you’d like or need to do, to the outside world you may look perfectly healthy.

There is good news about fibromyalgia. Doctors are beginning to understand more about the complex symptoms typically experienced by fibromyalgia patients and why some women may get fibromyalgia. Research clearly proves that fibromyalgia is a very real condition. Fibromyalgia is caused by a wide range of biological abnormalities, including changes in nerves, muscles, and inflammation chemicals that produce pain and other fibromyalgia symptoms. New research also suggests there may be important genetic factors that explain why some people may be more susceptible to developing fibromyalgia. The other good news is that, while there is no cure for fibromyalgia, there are effective treatments. (Preface, The Woman’s Fibromyalgia Toolkit)

Join me at 2PM on Wednesday, February 8th, as I chat on Blog Talk Radio with nutritionist Audrey Vanderstoop on Healthy Chatter. Today, we’re tackling the important topic of fibromyalgia — what it is, how to recognize if you have it, and how to take control of your life if you have fibro.

Get all of your fibro questions together and plan to call in to speak with me and Audrey at (347) 308-8443 at 2 PM EST.

Recommended techniques included blocks and nerve stimulation at the occipital nerve, sphenopalatine ganglion, and trigeminal system. Get more details in the full report on these recommended therapies at my blog on Migraine.com.

You can also find out about the new pain research I presented at the WIP meeting on the role of adding a therapy dog to the doctor’s waiting room.

▶ Ground-breaking title on incorporating dogs into the cancer care arena
▶ Evidence-based and developed by an expert in the field
▶ Highly practical and easy to read, with tips and strategies to optimize patient outcomes
▶ Dog-themed exercise program for cancer survivors

Table of Contents
1. Cancer overview

a. Cancer statistics
b. Modifiable cancer risk factors
c. Cancer-related symptoms and impact on cancer progression
d. Complementary cancer treatment
e. Summary

2. Introduction to therapy dogs

a. Animal-assisted therapy vs animal-assisted activities
b. Differentiating working dogs: therapy dog vs service dog
c. Medical studies evaluating benefits from therapy dog visits
d. Physiological impact from dog visits
e. Ethics of dog therapy
f. Summary

3. Dogs as cancer detectors

a. Medical alert dogs
b. Olfactory ability of dogs
c. Explaining the physiology of cancer sniffing
d. Experimental studies testing cancer-detection abilities in dogs
e. Summary

4. Dog therapy with cancer treatment

a. Overview of therapy dog impact in cancer care
b. Therapy dog visits when coping with a cancer diagnosis
c. Therapy dog visits during inpatient care
d. Therapy dog visits before testing or treatment
e. Therapy dog visits during chemotherapy
f. Therapy dog visits during end-of-life and hospice care
g. Therapy dogs relieve staff stress
h. Summary

5. Adding therapy dogs to your cancer treatment team

a. Establishing a therapy dog program
b. Identifying appropriate dogs
c. Guidelines for dog-handler teams
d. Selecting appropriate patient candidates for visits
e. Infection precautions with therapy dogs
f. Example of a typical therapy dog visit during cancer care
g. Successful programs caring for cancer with therapy dogs
h. Summary

6. Incorporating companion dogs into cancer rehab: emotional support

a. Overview of companion dogs’ role during cancer treatment
b. Dogs relieve stress
c. Dogs can provide emotional and social support
d. Summary

7. Incorporating companion dogs into cancer rehab: benefits from physical exercise for cancer patients

a. Quantifying exercise level
b. Prevention benefits from exercise
c. Benefits of physical exercise after a cancer diagnosis
d. Feasibility
e. Walking for cancer patients
f. Summary

8. Incorporating companion dogs into cancer rehab: dog-themed exercise program for cancer patients

a. Exercise prescription for cancer patients
b. Why include a companion dog in an exercise program?
c. Dog-themed exercise program designed for cancer patients and survivors
d. Summary

9. Incorporating companion dogs into cancer rehab: practical tips for adding a dog into the home during cancer treatment and recovery

a. Considerations before adding a companion dog
b. Choosing an appropriate dog
c. Taking advantage of dog-related benefits when adding a companion dog is not appropriate
d. Expectations for therapeutic benefits
e. Summary

10. Resources

a. Internet resources
b. Exercise instructions for cancer patients
c. Books

THREE FRIED MAC AND CHEESE BALLS = RUNNING 249 FOOTBALL FIELDS
At more than 500 calories per ball, made with peanut oil, egg, cheese, butter, flour, macaroni, milk and more, what do you expect?

Fit Tip: Try baking, adding veggies and using whole-wheat pasta and low-fat cheese.

THREE PIGS IN BLANKETS = PLAYING CATCH WITH A FOOTBALL FOR 68 MINUTES (NONSTOP)
Hot dogs wrapped in a crescent or biscuit dough adds up: Each one you pop in your mouth is 66 calories.

Fit Tip: Low calorie franks (fat free), with low-fat crescent dough.

THREE SLICES OF PIZZA HUT MEAT LOVER’S PIZZA = 1,229 MINUTES OF TEBOWING
That’s more than 20 hours of continuous praying to burn off those calories. Each slice is loaded with high-calorie meats, including pepperoni, ham, beef, bacon and sausage.

Fit Tip: Try cheeseless pizza with plenty of veggies — broccoli, spinach, tomatoes, zucchini, mushrooms or even artichoke hearts — on top. Also, avoid personal pan and stuffed-crust pizzas: The thick, oily crust equals added fat and calories.

SIX BOTTLES OF BUDWEISER BEER = DOING “THE WAVE” 4,280 TIMES
Beer and football just go together, but keep in mind, each beer is 145 calories.

Fit Tip: Planning on having a few bottles? Try Beck’s Premier Light at only 64 calories per 12-ounce bottle, or MGD Light, 64 calories, Michelob Ultra or Natural Light at 95, or you can go very low with Budweiser Select for 55. Best bet is to sample a few light beers before the game to see which ones you prefer.

BLIMPE’S SUPER STACKED BLIMPIE BEST = 313 MINUTES OF CHANTING, POINTING AND WAVING A FOAM-HAND NUMBER ONE
This calorically laden sub includes slow-cured ham, salami, cappacola, prosciuttini and provolone.

Fit Tip: Go for low-fat cheese and skip the mayo. If you’re buying at Blimpe try the Deli Trio Sub, a low-cal combination of ham, oven-roasted turkey and roast beef at 330 calories for a 6-inch sub.

ONE DEVILED EGG = 12 MINUTES OF CHEERLEADING
Ever try doing one of those cheerleading routines? I didn’t think so. Deviled eggs are made with mayo, and in case you weren’t sure, mayo is very high in calories.

Fit Tip: Use low-fat mayo, or how about just hard-boiled eggs with hot sauce?

ONE SLICE OF HOOSIER SUGAR CREAM PIE = 58 MINUTES OF CLIMBING THE STADIUM STAIRS
It’s been said that this is the unofficial state pie of Indianapolis (where the Super Bowl is being held this year). The name says it all. “Sugar cream pie” is made with sugar, flour, whipping cream, milk and butter in a pie shell.

Fit Tip: Go to eatingwell.com or cookinglight.com and put healthy cream pie in the search box.

ONE KFC EXTRA CRISPY CHICKEN BREAST AND ONE EXTRA CRISPY DRUMSTICK = 203 TOUCHDOWN DANCES IN THE END ZONE
That’s a lot of dancing!! Deep-fried chicken is very high in calories, especially the extra crispy kind.

Fit Tip: Bake skinless chicken and use whole-grain bread crumbs.

APPLEBEE’S CHILI CHEESE NACHOS = 159 MINUTES OF PLAYING PROFESSIONAL FOOTBALL
That’s nonstop time. Just like beer, nachos and the Big Game go hand-in-hand.

Fit Tip: Make your own nachos with low-fat cheese and black beans. Use salsa and make your own whole-wheat pita chips and you’ll be even better off.

TEN LAY’S CLASSIC POTATO CHIPS WITH KRAFT FRENCH ONION DIP = 134 MINUTES DANCING TO MADONNA DURING THE HALFTIME SHOW
Dancing is actually great exercise (if you don’t get nauseous from all the food you’ve eaten already). Each chip is 10.5 calories, and every dip of dip is 60 calories.

Fit Tip: Try Popchips, and make your dip with low-fat mayo or non-fat yogurt.

FIVE TOSTITOS RESTAURANT-STYLE TORTILLA CHIPS WITH 7-LAYER DIP = 110 MINUTES CLEANING THE STADIUM AFTER THE GAME
Each chip has 20 calories (yes 20!!) and 1 tablespoon of the seven-layer dip is approximately 70 calories.

Fit Tip: The answer is salsa — it’s very low in calories. And pick baked, low-calorie chips at about 120 calories per ounce. If you’re eating the chips, have one at a time, and don’t put out huge bowls of them. Make sure you have to get up each time you want more than six chips.

ONE PIZZA HUT CRISPY BONE-IN WING BUFFALO BURNIN HOT WITH BLUE CHEESE DRESSING = FACE PAINTING 8 WILD FANS
You ever see some of the fans who get their faces painted? Traditional wings are deep fried, not to mention the super high-calorie ranch or blue cheese dressing.

Fit Tip: You can easily make the wings yourself. Remove the skin (it saves lots of calories), soak them in hot sauce or roll them in egg whites, dip them in bread crumbs and bake them in the oven. Skip the blue cheese dressing, which has about 305 calories for 4 tablespoons. Dip them in hot sauce instead.

ONE BACON CHEDDAR JALAPENO POPPER = 60 MINUTES PERFORMING IN A MARCHING BAND
Those poppers are made with cream cheese, bacon and Cheddar cheese — each one will cost you a bit of marching.

Fit Tip: Use turkey bacon, low-fat cream cheese and Cheddar cheese. Bake don’t fry.

JUST ONE PEANUT = COACHING FOOTBALL FOR A LITTLE OVER A MINUTE
One peanut has about 5.5 calories. A handful, or about one ounce (30 peanuts), is 166 calories.

Fit Tip: Nuts are healthy, but they’re very high in calories. Don’t keep a huge bowl in front of you. And try to eat one at a time; don’t shove a handful in your mouth all at once.

Next Wednesday, Audrey and I will be shifting gears and focusing on fibromyalgia. So get your fibro questions ready and you can call into the show for an answer!

Check out my free low-calorie cranberry juice giveaway. You may win a 64-ounce bottle of yummy and health-promoting juice.

So for tomorrow, get all of your migraine questions together and plan to call in to speak with me and Audrey at (347) 308-8443 at 2 PM EST.