Lemon Poppyseed Muffins and MIGRAINES

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Another item to toss from your pantry!

Krusteaz Lemon Poppyseed Muffin Mix Ingredients: Enriched Bleached Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid)Sugar, Partially Hydrogenated Soybean and Cottonseed Oils, Poppy Seeds, Food Starch-Modified, Leavening (Sodium Bicarbonate, Sodium Aluminum Phosphate)Salt, Dextrose, Soy Flour, Citric Acid, Dried Lemon Peel, Natural Flavor, Soy Lecithin (Emulsifier)Yellow 5, Yellow 5 Lake, Yellow 6, Yellow 6 Lake.

Migraines and Serotonin
A migraine is your body’s way of telling you that something is wrong, this isn't the way our brains are meant to work. Approximately 1 out of every 10 Americans experience migraines, with women being affected 3 times more often than men.

A variety of factors can trigger migraines. Triggers include over-use of headache medications, magnesium deficiency, FOOD ALLERGIES and sensitivities, tyramine containing foods, low serotonin, blood sugar imbalances, low thyroid, inflammation from tran-fats and too many carbohydrates, food dyes and chemicals, sleep issues, LOTS of things that can be controlled by our diet!

Research has linked the migraine headaches with imbalances in our neurotransmitters, specifically serotonin. This is why women suffer more often than men, our serotonin drops during our menstrual cycle...have you noticed the migraines come during certain 'times of the month?' Serotonin plays many roles in the body, and it has an effect on blood vessels. When serotonin levels are high, blood vessels constrict (shrink). When serotonin levels fall, the blood vessels dilate (swell). This swelling can cause pain or other problems.

Many things can affect the level of serotonin in your body, including your level of blood sugar, certain foods and changes in your estrogen level.

Tryptophan is a precursor to serotonin and is a naturally-occurring substance that can be found in a variety of foods. Tryptophan must enter the brain by crossing the blood-brain barrier. This barrier, made of brain capillary walls, prevents the passage of bacteria, viruses and some drugs yet permitting glucose and amino acids to pass through.

Foods high in tryptophan that can cross the blood-brain barrier are sesame seeds, sunflower seeds, eggs, edamame, cheddar cheese, pork chops, caribou, turkey, and whey protein. The commercially available alpha-lactalbumin, a whey protein and the primary protein in human breast milk, is high in tryptophan. I have TONS of recipes to increase Serotonin in my book: Secrets to Controlling Your Weight Cravings and Mood.

To produce more serotonin, aim to get at least two daily servings of animal protein like poultry, eggs and shrimp per day. Each serving of these foods provides the body with about 300 mg of tryptophan, the amino acid needed to produce serotonin. For best results, take 5-HTP supplement to increase serotonin before bed (see supplement chapter in Secrets to Controlling Your Weight Cravings and Mood). It converts tryptophan into serotonin during the sleep cycle. Researchers at the University of Cambridge in the United Kingdom found that a daily dose of 500 mg boosted levels of serotonin within two weeks. Please note: if you are taking a prescription anti-depressant, you shouldn't take 5-HTP. Other supplements such as high doses of magnesium is also a necessity to calm migraines.

Let's try this recipe filled with eggs for serotonin and blood sugar balancing coconut flour! *Note: Click on the ingredients to find out where to purchase them.

MUFFINS:
1/2 cup coconut flour
2 TBS psyllium husk
1/4 tsp Celtic sea salt
1/4 tsp baking soda
6 eggs
1/2 cup erythritol (or Swerve)
1 tsp stevia glycerite (omit if using Swerve)
1 tsp vanilla or lemon oil
1/2 cup coconut oil or butter, melted
1/4 cup poppyseeds
1/3 cup lemon juice
1 TBS grated lemon zest

Preheat oven to 350 degrees F. In a medium sized bowl sift together the dry ingredients. Slowly add the wet ingredients into the dry ingredients and stir until very smooth. Grease a muffin pan and fill about 2/3 of the way full with batter. Bake for 18-20 minutes, or until a toothpick comes out clean. Makes 12 muffins.

LEMON GLAZE
1/2 tsp stevia glycerite (or 1/4 cup Swerve)
1/2 cup cream cheese (or coconut cream if dairy allergy)
1/3 cup lemon juice
1 tsp vanilla extract
pinch Celtic sea salt

For the glaze, blend all ingredients until smooth. Drizzle on top of muffins.

NUTRITIONAL COMPARISON (per muffin)
Krusteaz Muffins = 225 calories, 36.2 carbs, 0.9g fiber
"Healthified" Muffin = 144 calories, 4.9 carbs, 3.1g fiber