The Most Simple Migraine Diet That Will Change Your Life!

Isn’t the world of nutrition super confusing sometimes, especially as a migraine sufferer. What to eat for the best? Before becoming a Health Coach I had tried everything in order to get rid of my migraines diet wise. I jumped on the paleo train for a while, then went low carb, high protein and so many more until eventually I discovered a plant-based diet, which turned out to be the answer to all my prayers.

Now, this is the interesting part, by switching to a whole food plant-based diet it meant that I eliminated all dairy, meat, poultry, fish and eggs but the most crucial, ALL PROCESSED FOODS! Yes, simply put, I replaced any form of processed anything with a huge amount of fruits and vegetables. 

Now 6 months completely migraine free and after experimenting with introducing some animal products back into my diet, I had a major revelation. As much as I promote the benefits a whole food plant-based diet 110%, I realised that when I introduced good quality animal products back into my diet my migraines still stayed away.

So why was this? Simply due to EATING CLEAN! I realized that the bottom line was that you could be a vegan, vegetarian, pescatarian or even an all round meat eater if you like and still be able to eliminate your migraines through nutrition but that eating clean was the key!


As a result, I wanted to share with you 5 steps to take you from pain to freedom through eating clean. Right, here we go.

Step 1 – Saying Goodbye To Processed In Every Form

It doesn’t matter if it is some processed deli meats, vegetarian sausages or vegan cheese, it is all a form of processed food.

These foods are packed with artificial flavors, genetically modified soy products, preservatives, colorings, unhealthy fats, tyramine and sulfites, all of which will increase inflammation in the body thus producing a migraine cocktail you want to avoid at all costs.

Step 2 – The One Ingredient Rule

It’s time to go back to basics and eat real food again, none of these ‘food like’ products that line our shelves. As Jamie Oliver says ” Real food doesn’t have ingredients, real food IS ingredients”.

I challenge you to purchase your one ingredient items and make your food from them. This is essentially what clean eating is all about! Real, simple and pure. I promise you that by avoiding those so-called healthy crackers, snack bars and veggie crisps you will be reducing your migraine potential 10 fold.

Step 3 – Plants Must Be Your Staple

When you adopt this approach I encourage you to stay true to your personal preference in terms of being a vegan or a meat eater etc, however the rule I ask you to live by is that plants HAVE to be your staple.

As a nation, we are so used to letting a slab of meat take up the whole vicinity of our plate, with our veggies an afterthought but in actual fact, we benefit hugely when this is the other way around. Remember friends, plants are the healers!

Step 4 – Quality, Quality, Quality

Now one thing I have learned is that quality counts. I know it’s not nice to hear, but so many meat, poultry and animal products nowadays are packed with hormones, antibiotics and are fed genetically modified feed. So in order to eat clean and avoid anything that could aggravate our migraines further I recommend investing in quality produce.

Aim for organic, grass-fed, hormone and antibiotic free produce, ideally sourcing your food from your local butcher or fishmonger ensuring the best quality.


Step 5 – Still Avoid The Standard Migraine Triggers

Ok so now we have gathered how to eat clean, we still have to be mindful and avoid the usual migraine triggers such as red wine, cheese, chocolate, citrus fruits, nuts, caffeine, yeast and gluten products, you get the picture. Obviously, not all will apply to you but avoid the ones that do.

So there we have it. Stick to these guidelines and I promise you that you will without a doubt, see a reduction in the frequency of your migraines, it’s that simple.

After personally going from chronic migraines to completely 6 months migraine free I can vouch that this changed my life and it will yours too. 

 #CleanEating #FoodIsMedicine #Migraine #Health #Nutrition


Time To Release The Old And Embrace The New

If you have followed my journey from the beginning then you will know that this has been one hell of a roller-coaster ride. From losing my dream job with Virgin Atlantic due to crippling chronic migraines to now regaining my life, qualifying as a Health Coach, starting a new journey as an entrepreneur and now celebrating six months completely migraine free!

As such an exciting new chapter stands before my very eyes, I wanted to talk about something that has been coming up for me a lot recently and that is allowing myself to let go of the sick person I once was and learning to embrace the new healthy Kristie Jane, businesswomen, entrepreneur and chronic illness free.


You think this would be the easy part, right? Well, actually it’s proved to be more difficult than you would have thought and here’s why.

Detaching Myself From Sympathy And Attention

Now, this is hard to admit, but when you have suffered from a chronic illness for a long period of time you kind of get used being the centre of attention. Not that you want it of course by any means, but it just kinda happens over time simply because your friends and family care about you, want to support you and know how you are.

As my health now begins to flourish and I feel stronger than ever, I realise that this is a part of the ‘sick me’ and my ‘old story’ that I now have to release, and instead use these conversations to write my new story by focusing on all the healthy, positive changes in my life such as being able to exercise, starting a new business venture and using my story as a platform to help others.

Goodbye sympathy and hello adversity.

Deciding Not To Choose The Drama

Before I got sick my life was drama free, that was until chronic migraines changed everything. Between a myriad of appointments, hospital visits, new treatments, a lot of pain, stress and frustration, chaos became my new ‘normal’ and I could not escape the drama that chronic illness brought.

Once again as my health improved, I have to admit at times I think I held on to some aspect of the drama, as it kind of felt like a little safety blanket for me, as strange as that may sound. Being totally honest, I think I transferred this drama into other areas of my life as part of me felt lost and confused without it.

Releasing The Tension

After beating chronic migraines my next battle has been tension headaches and until now I have not known how to tackle them. However, this week I had an epiphany and realized that my reaction to life situations is key in managing this tension.

By choosing to deal with whatever life throws at me in a calm and effective manner and not choosing to react and choose any drama, this then reduces my stress and therefore any potential reaction in my neck and shoulders which would result in a headache.


I know it might be hard to understand but when you have been chronically sick for a long period of time it becomes your identity and part of regaining your life entails you to create a new identity and this involves breaking free from the sick person mindset and habits I used to adopt.

No longer am I sick Kristie Jane, the poor girl with those awful chronic migraines, no, no, no, now I am a businesswoman, entrepreneur, health enthusiast, trying to make a difference in the world through sharing my voice and story.

She is stronger, more driven, and has a purpose so bright to share with the world.

Hello new chapter….

#ChronicallyIll #Health #ChronicMigraineFree #NewChapter #Headaches 


A Beginner’s Guide To A Plant-Based Diet

When most people think about switching to a plant-based diet their initial thoughts tend to be something along the lines of “what on earth will I be able to eat?”, but trust me when I say the possibilities are truly endless. And no, this doesn’t mean you have to live on bland lettuce, beans and tofu for the rest of your life, quite the opposite actually.

When you get past this initial phase and decide that you want to make some healthy changes and take the leap into the plant-based world, most people are normally then daunted by the prospect of  “well, where do I start?”. Don’t fret friends, I am here to help!

So today I am going to share with you 10 essential steps to help you transition to a plant- based diet so you and your family can start reaping the health benefits of this beautiful way of life.


1. Test The Water  

I know the thought of changing your entire diet can seem overwhelming so let’s start small. Initially try switching just one meal a day to plant-based so choose either breakfast, lunch or dinner, or alternatively you could simply start with ‘Meatless Mondays.

Make small changes to begin with and over time as you increase your plant-based repertoire you can incorporate more plant-based options into your day.

2. Pantry Essentials

To make plant-based cooking super easy it is time to stock your pantry and get plant prepared. A few essentials are tinned tomatoes, coconut milk, lentils, whole grains, brown rice, tinned beans, oats, olive oil, coconut oil, nuts and nut butters.

I would suggest buying organic tinned products because there will be no added colours, firming agents or artificial preservatives.

3. Spice It Up

Plant-based cooking uses a lot of herbs and spices to create super flavoursome dishes so it’s time to invest in some dried herbs and spices. My essential dried herbs include thyme, basil, oregano, rosemary, sage, parsley, tarragon and bay leaves.

In regards to spices, I would recommend purchasing some cumin, coriander, chilli powder, cayenne pepper, turmeric, curry powder, cinnamon, garlic powder, nutmeg and my favourite of them all, smoked paprika.

pexels-photo-256318 (1).jpg

4. Experiment with Milk Alternatives 

A couple of years ago there were limited alternatives to cow’s milk in our supermarkets but nowadays we are blessed with a variety of plant-based alternatives.

Why not try experimenting with hemp milk, rice milk, soya milk, cashew milk, almond milk, coconut milk, rice milk or flax milk. The possibilities are endless!

5. Introduce One New Fruit or Vegetable A Week

Us humans are creatures of habit and tend to stay within what we know, so I am going to challenge you to purchase one new fruit or vegetable a week and incorporate it into your diet.

Try experimenting with papaya, pomegranate, guava or some kale, radishes or artichokes and before you know it you will have a whole new repertoire of foods to incorporate into your meals.

6. Avoid The Processed ‘Food Like’ Options

As much as good quality soy products can be part of a healthy balanced diet, the aim is not to make this your staple, plants should be your staple. There are so many vegetarian/vegan alternatives in supermarkets that are classed as ‘plant-based’ but this is effectively just another form of processed food.

Try your best to buy real food in its original form, as close as possible to how it came out the ground, exactly the way nature intended.

7. Try Plant-Based Versions Of Your Current Meals

Going plant-based doesn’t have to mean a complete switch from what you know and love to eat, it’s all about making simple adjustments.

For example, at breakfast you could make your favourite pancakes but instead swap the ingrediants to a banana, coconut flour and almond milk and for dinner you could make some delicious fajitas with large lettuce wraps filled with peppers, mushrooms, black beans and avocado. It doesn’t have to be difficult.

pexels-photo-2476858. Find Inspiration 

Today we are so lucky because we don’t have to go out and spend money on cookbooks anymore as there are just so many resources online. I advise you to set up a Pinterest account and get searching as there are so many beautiful recipes from amazing plant-based bloggers for free!

Some of my favourites include Deliciously Ella, Plant-Based Pixie and The Glowing Fridge. Check them out.

9. Be Aware Of The Refined Carbs

You will find that a lot of plant based recipes can be high in refined carbohydrates so be aware of this. Refined white flour, white pasta and bread are the culprits which are nutrient poor and calorie dense, however there are alternatives.

Instead I suggest experimenting with healthy flours such as coconut flour, buckwheat flour, sorghum flour and quinoa flour.

10. Learn The Health Benefits

In order to stay motivated and inspired on this journey I advise you to do a little background research. There are some incredible documentaries on Netflix that share the amazing health benefits associated with a plant-based diet such as Forkes Over Knives, and Food Matters.

After watching these films I can assure you that you will come away feeling super motivated to carry on the plant-based way of life.

 #Plant-Based #Healthy #Nutrition #BeginnersGuide #Nourish