[ health ] :: journaling

When life gets fast-paced it's hard to find time to take a break, and even harder to find time to journal. It's a great way for me to manage stress and get to the root of whatever is bugging me.

One important factor in my journaling is that I have the support of The Hubs. He knows that picking up my journal for a quick read would be violating my trust in a major way, and I would probably massacre him for it. However, on occasion I will read him a particularly funny excerpt and we'll both laugh at how nuts I am.

Keep in mind that this should not be the journal you kept in high school lit class...I'm not the only one who had to do this, right? No one can tell you what to write, when to write (or how long), and absolutely no one will read it. Since you aren't turning it in to your teacher every 6 weeks, write whatever you like!

How to get started:

This was beyond strange for me...writing whatever popped into my head...and it was hard to get started. These are a few of the topics I started with to help me on my way to free writing, and I recommend that you give them a try!

- List 5 things you're thankful for

- List 10 things that take up the most of your time. Then list your top 10 priorities...how do they match up?

- Write about what you did that day (or the day before) - this is an easy one to start with

- Did someone make you mad? Write ALL about it before you start holding a grudge

- Did someone say something funny? Write a witty comment? Tell a funny joke? Write it down for a good laugh in the future.

Your journal doesn't have to be all about writing, either. If I have little trinkets or mementos like pictures, newspaper clippings (even comics!), and movie stubs, I'll tape them in my journal. You can even draw a picture!

Happy journaling!

- Maggie White

[ health ] :: workin' it!

Can you tell I've been busy lately? I made up a new (quick) workout because I have not had time to haul my ass to the gym.

I have another horseback riding themed workout because I have a show coming up this weekend (wish me luck!). This workout is short, but effective. It doesn't take too long (just 20 minutes), but it will kick your butt! Make sure you have water handy and continue to hydrate afterward.

Again, I wanted to target similar muscle groups, but you can adjust it based on your physical ability and other activities. I'm only riding twice per week, so I will probably do my mini-strength routine and cardio multiple times throughout the week.

Stay strong! 

- Maggie White

[ health ] :: sore muscle soak

I have decided that household chemicals are fun and exciting to play with. The possibilities are endless.
 

The following recipe makes a very effective soak for sore muscles, sprains, strains, and bruises - just don't use it on irritated or broken skin and follow the directions for proper usage on each product's packaging.

You'll need: 

magnesium sulfate (MgSO4) :: epsom salt

Epsom salt is commonly used as an ingredient in bath salts and soaks. I love this stuff and have used it for years on both myself and on horses to reduce swelling. I keep a huge container of it next to my bath tub and add it to my water frequently. The magnesium (Mg) in epsom salt can be absorbed by the skin, where it helps to reduce tissue inflammation and its associated pain.

Magic ingredient #1.

sodium bicarbonate (NaHCO3) :: baking soda

A big box of baking soda is another staple of my bathroom. Not only does it soothe minor skin irritations, itching, and neutralizes the skin's pH, it also makes you skin feel amazingly soft. (And has the added bonus of cleaning your tub as you soak!) Should I mention that its a natural cleaning agent, and will leave your tub sparkling clean? 'Nuff said.

Magic ingredient #2.

other stuff :: 1/2 cup apple cider vinegar, 2-3 green tea bags, essential oils, or bubble bath. My favorite is a few drops of Philosophy's Amazing Grace bubble bath. If you need a morning pick-me-up (sometimes I'm sore the morning after a workout), try adding 2-3 drops of lemon extract for some "zing" in the A.M.

directions :: While your bath tub is filling with the hottest water you can stand, add 1 cup each of epsom salt and baking soda. Add your 'other stuff' as desired. Soak after exercise or mild injury (or whenever you need to unwind!) for 30-40 minutes, and make sure to drink plenty of water afterwards! Repeat once per week. 

- Maggie White

[ health ] :: workin' on my fitness

Not to brag or anything, but horseback riders always have the best lookin' booties. We also have super-toned "riding muscles" - the lower and upper leg, abdomen, and back. To some degree, you have to be strong or else you'll fall off and be eating dirt.

Over the past few years, I have come to appreciate that proper riding requires an incredible amount of cardiovascular ability, core strength, lower body strength, and balance. After all, you are solely using your legs and core balance to stay on a very bouncy animal! What happens if you don't have the necessary strength? Well...this:

Whoops! But I stayed on...

Aside from my hour-long riding lesson twice per week, I try to go to the gym for strength training and to row (I freaking love rowing!). What do I do the rest of the time? I attempt to do some sort of activity. 

I get bored really fast, so I look for little routines to change up my workout. My favorite website for finding workouts is Back On Pointe, but sometimes I like to pretend I'm just as cool as they are and come up with my own.

Each of the strength workouts target your core abdominal, back, thigh, chest, or shoulder muscles. It's a great way to get your posture back in shape and build endurance! If any part of the workout is too intense, try modifying it to suit your specific needs. For example, if you can't do 50 squats yet, try 10 and build up from there.

The cardio workout lasts 20 minutes, and will be approximately 1 mile in distance. I chose interval training for this for the increased cardiovascular benefit, and to mimic the bursts of intensity that you experience when riding at different gaits (or speeds). If walking and jogging is too easy, then increase the intensity of each 30 second interval.

Thanks for reading! What do you do to get in shape for your sport or activity of choice?

 - Maggie White

[ health ] :: good morning!

Mornings are sometimes a battle for me - not only do I not want to wake up, I don't want want to get out of bed! Having a variable schedule makes it difficult as well. Some mornings I have to be at work by 8:00 am, other days I don't need to be there until 5:30 pm. Regardless, I've been making an effort to change my morning routine.

My old routine was pitiful. I would wake up tired, schlump downstairs for a Diet Coke, and get ready for the day. No breakfast. No exercise. Nothing. For the longest time, I couldn't figure out why I was always tired until I had lunch. I'm a smart gal, but sometimes I'm pretty dumb. [ hint: it was the lack of breakfast ]

This is my new routine, and it really gets me awake and feeling good in the morning (no caffeine required!). Stretching helps me wake up and feel refreshed in the mornings, and crunches get me off to a good start! Doing jumping jacks, or running in place, helps get my body temperature up and wakes me up - plus, the tiny bit of cardio in the morning makes me feel like I did something good. Standing calf raises and tricep dips at the sink (be careful not to slip) round out my morning routine. Most importantly, take a minute to plan out your day and do some internal reflection. Make sure you follow up with a good breakfast, and you're all set!

Let's be real - I don't do this every single morning. Some mornings I just don't feel like it, other mornings I'm in a huge hurry (oversleeping), and sometimes I'm going to go to the gym or the barn anyway...so what's the point of doing physical activity in my bathroom? Other than the stretching, rolling out of bed, and brushing my teeth, I do the other activities a few days per week. Better than nothing, right?

- Maggie White

[ health ] :: yucky yucky weather + migraines

Ok people - I don't know what kind of funny business my body is up to, but I had a migraine last Tuesday that knocked me off my feet for the afternoon and I've been catching up ever since! I haven't had one in almost three years, but when they do strike it's always related to the changing seasons in September/October. Something about the cool weather and bright sunshine makes my brain unhappy.

So, do I get the head-splitting type of migraine? No. I get the weird kind that causes me to see bright flashing lights, have holes in my vision, and get aphasia (mixing up my words and talking gibberish-gobbledy-gook) for an hour or two. They used to freak me out, but my neurologist explained that it's just another type of migraine that's a little less common.

I rarely get any sort of headache (when I do it's usually from muscle strain or dehydration), so when I started getting signs of a migraine I started frantically searching for any kind of aspirin. Of course we were out of all kinds of pain relievers in our house! Darn me and my aversion to medication...

So I threw on some sunglasses, zipped my lips, and drove my butt down the road to Publix to stock up on migraine supplies. I'm pretty sure the checkout guy thought I was stoned. Here's my survival kit:

I won't get all science-y on you, but it's thought that some migraine headaches are thought to be the result of sudden decreases in serotonin (a chemical in the brain that makes you feel happy), magnesium deficiency (an important dietary mineral), and even a temporary enlargement of the blood vessels surrounding the brain. So how do I treat my headaches? I am not a medical doctor and am not recommending these as a treatment, but research shows that they might work. And if you've ever head a migraine you know you'll do just about anything to make them go away.

When I went to the store the first thing I picked up was aspirin - the blood thinning effects of aspirin can help regulate blood flow during a migraine, especially if your blood vessels are acting wonky.

I also got Advil - ibuprofen and aspirin should not be taken together (ibuprofen diminishes the effects of aspirin), but I got it to take 6-8 hours later that night...and because I had run out! I paid $2 extra for the "Advil Migraine," which is the same darn thing as regular Advil, but is more soluble so it works much faster.

Diet Coke - while excessive amounts of caffeine can trigger a headache, a small amount may be beneficial since caffeine temporarily vasoconstricts (narrows) the blood vessels around the brain. This is my personal preference (and addiction).  

Hershey's Special Dark - chocolate releases serotonin that you may be lacking, and has just a little bit of caffeine. Migraines are an excellent excuse to eat chocolate. I ate two bars. 'Nuff said.


Pepitas - or pumpkin seeds, are an excellent source of magnesium. I've been munching on them every day (with 2 chewable aspirin) to help get my mineral balance back in order and hopefully prevent another episode.

Luckily, this fixed me up in time to go teach my evening class. My episode started around 2:30, and by 6:00 I was on the mend. Funny enough, I had 4 students late to class, only to tell me that they had migraines that day. I felt their pain.

- Maggie White

[ health ] :: week three of no fast food

Shame on me. 

My body was being super weird last week and did not remind me when I was hungry. I was on my way to go horseback riding on Thursday (around 3:30) when I started feeling really lightheaded and woozy. That's when I realized that I had only eaten a bagel-thin and light yogurt that morning and that I was hungry. I am so dumb.

Being pressed for time, I had no choice but to drive through the only "quick" restaurant in the area - McDonalds. Damn you, McD, and your triglyceride-laden satan food.

Now ask me if it was good.

Hell no, it was disgusting. But I forced myself to eat a McDouble and Value Fries so I wouldn't fall off of a horse and eat dirt later.

In other news, I finally bought a giant plastic water bottle from Walgreens (sale! $2.49) and will plan my meals out better this week. I've realized that it's hard for me to eat at the same time every day when my work schedule varies. Very difficult when some days I teach from 10 - 3 without a break!

Baby steps. I just have to remind myself that this is a learning experience.

- Maggie White

[ health ] :: anatomy of a hangover

This was originally a post from my previous blog, so I thought I would give it "new life" here! The Hubs and I dated in college and had many after-party late-night meals at Waffle House, but nowadays we prefer to stay at home. Why? Because it's cheaper to drink alcohol at home. And the only person who will see me get sloppy and make a fool of myself is The Hubs. It's a win-win.

Anatomy of a Hangover: 

Most people who have been "over served" know all about the unpleasant experience of the hangover. We know that alcohol consumption is the root cause, but what really is happening inside of your body?

Let's look at some of the actions of alcohol on the body, and its effects:

We'll start at the site where we metabolize, or break down, alcohol: the liver. The liver makes two enzymes that break down (or metabolize) alcohol in the blood stream. (Note that this is the only way to get rid of alcohol in the blood - you cannot "sweat it out."). The breakdown of alcohol ends up altering how the liver works - it's so busy getting rid of those wine coolers you drank that it has little time for anything else! The by-products of alcohol metabolism cause nasty side effects like low blood sugar (hypoglycemia) and build up of lactic acid - yep, the same lactic acid you make after a hard workout. This hurts the body's natural sugar production and makes you feel absolutely awful the next day.

Side effects: low blood sugar - fatigue, weakness, muscle aches, decreased concentration, tremor.

How to prevent it: drink less, but if that isn't an option - Waffle House (seriously - get something to eat).

Next, on to the brain..the organ that led you to believe that it was okay to have just one more vodka and Red Bull. Thanks a lot, brain. Hangovers have quite an effect on the brain. Although it isn't completely understood, it is known that alcohol and alcohol-breakdown alters our hormones and neurotransmitters - the nifty chemicals that connect our brain with the rest of our body. Doesn't sound good, right? The first change that occurs is from the alcohol itself. Alcohol is naturally a diuretic (it makes you pee) because it inhibits Anti-Diuretic Hormone (ADH) from being released by the pituitary gland in the brain. Yuck! This means that as you are drinking those vodka-Red Bulls, they're making you run to the ladies' room every 20 minutes. You know what I'm talking about... This means that you are becoming more dehydrated throughout the night (or day...I won't judge) and are losing body fluids and electrolytes. 

Changing the neurotransmitters in the brain can also contribute to other symptoms, such as headache, decreased deep-sleep, vertigo, and sensitivity to light and sound. This is also linked to sympathetic over-activity - when the body goes into fight/flight mode for little or no reason at all. This can cause tremors, sweating, and increased heart rate.

Side effects: dehydration, electrolyte imbalance, thirst, headache, fatigue, irritability, vertigo, light/sound sensitivity, tremors, sweating, increased heart rate and blood pressure.

How to prevent it: drink less, but if that isn't an option - don't mix alcohol and caffeine, make sure to drink plenty of water or an electrolyte-rich drink, and go to Waffle House...no, really. Having some salty food with your water will help you replenish the sodium your body needs, and will help you retain some of the water.

Now, this is my least favorite part of having a hangover - the gastrointestinal (GI) symptoms. Keep in mind that anything you eat or drink will pass through the entire digestive tract, including the stomach, small intestines, and large intestines. Alcohol effects all of these organs in a very unpleasant way. GI upset can begin after drinking, and can lead to vomiting and diarrhea, which only makes you more dehydrated and hungover. Alcohol will also cause stomach irritation and intestinal inflammation, which can lead to gastritis - nausea, vomiting, diarrhea, and stomach pain. During hangover, the byproducts from alcohol breakdown may also cause nausea as well. 

Side effects: dehydration, electrolyte imbalance, vomiting, nausea, diarrhea, stomach pain

How to prevent it: drink less, but if that isn't an option - get a bite to eat before and after drinking. If you've really overdone it, opt for something easy to digest as opposed to something greasy.

Thanks for reading! I promise, I'll have more miserly posts for the rest of the week.

- Maggie White

[ health ] :: week two of no fast food

I'll be honest - this week was a little more difficult! There was one night this week where I did not want to cook, and I actually asked The Hubs to pick something up on the way home.

Lucky for me, he fussed at me for asking (he keeps me in check) and said he would make me breakfast for dinner. How can I refuse that? He makes the best eggs in the whole world, so we had bacon and an ungodly amount of watermelon with them.

I was naughty and picked up Subway for breakfast on Thursday, because I wanted something substantial before I went horseback riding. And then I was super-naughty and got myself a Pumpkin Spice Latte from Starbucks afterward. Holy crap, those things are almost $5 for a Grande! This will be my only Starbucks trip for a while. I did check my bank statements, and the last time I went there was 3 months ago...I wonder why? I guess I forgot how pricey those drinks are.

Sheesh! It is nice to allocate the extra budget money to something else, though. The Hubs has decided that it should go to a "Taco Mac Fund" because he freaking loves going there.

I think I still need to plan ahead better next week. I actually remembered to bring snacks with me this week, but I haven't gotten a travel bottle yet for my water. They're all so expensive! Like four whole dollars. I should just bite it and get myself one.

- Maggie White

[ budget ] :: what we eat

A few of my friends have asked me what we eat on a daily basis. Are we living off of Hamburger Helper and canned tuna? No.

You don't have to sacrifice your food quality or your health to eat on the cheap. I've lost almost 40 pounds this year (The Hubs lost around 40, too) by sticking to a better diet and cooking at home - and I didn't have to spend exorbitant amounts of money on "diet food" to do it either!

Here are a few examples of the meals we've eaten over the past week. I originally wanted to document an entire day, but more often than not I scarfed down my food before I could snap a photo. Oops...

Breakfasts:

This week, I've been steadily working through the Bagel Thins I bought in bulk from Big Lots. The picture below is a pre-workout breakfast: a Cinnamon-Raisin Bagel Thin with Aldi Pumpkin Cream Cheese and a hard boiled egg. The Hubs likes his with a smathering of peanut butter and homemade low-sugar strawberry jam. Oh, and we eat tons of bananas. At least one each at breakfast.

We usually don't eat a lot of wheat-based foods, but I do love me some bagels. They are my guilty pleasure! The other mornings, I had 2 hard boiled eggs with a big bowl of watermelon, cantaloupe, grapes, and blueberries. Should I mention the mass quantities of coffee The Hubs and I go through on any given morning? Delish!

Lunch:

Our lunches vary from day to day. Most of the time, we have leftovers from the night before with a green salad, side of fruit, and a yogurt. Today's lunch was leftover Salsa Verde Chicken and another gigantic bowl of melon, and The Hubs brought some extra fruit and yogurt to tide him over until dinner.

This lunch was from a no-leftover day: turkey and swiss (with gobs of mustard and lettuce) on thin sandwich bread, tons of grapes and blueberries, and homemade garlic-dill pickles.

Dinner:

I like to keep dinner pretty simple. It's usually a combination of a meat/seafood/bean dish with a big, green salad, and 1-2 types of veggies. For example, the other night we had Salsa Verde Chicken (yum) topped with a little bit of sharp cheddar cheese and homemade pickled onions, and a huge watermelon and feta salad.

The meal picture below consisted of 2 chicken drumsticks (grilled with wing sauce...The Hubs cooked), grilled corn, and grilled okra and banana peppers from the garden. We had a big green salad with tomatoes and lite dressing on the side as well. I'm happy to have the night off when he cooks, no matter what he makes!

Snacks:

Yep, we snack as well. Our snacks vary depending on what we have, but The Hubs usually has a piece of fruit and one (or two or three) light yogurts. Every day. Without fail. He can really put it away! I like to snack on almonds, fruit, and fruit/veggie smoothies during the day. If I have hard-boiled eggs in the fridge already, I'll eat one of those after a workout.

So, you may have noticed that we eat a helluva lot of fruits and veggies. I could probably live off of vegetables if it weren't for The Hubs' insatiable appetite for meat. The other day, I was asked about how many servings of each food group I eat, and I honestly had no clue. I don't keep up with that stuff!  If I had to guess I would say...

2 - 3 servings of healthy oil and fat (found in olive oil, nuts, avocado, salmon, etc.) 2 - 3 servings of grains (mostly rice, quinoa, and whole-wheat products)
2 - 3 servings of dairy
3 - 5 servings of meat, beans, and seafood
4 - 6 servings of vegetables
4 - 6 servings of fruit

What I do know is this: I pay attention to my portions. When I stick to proper portion sizes, I save calories and grocery money.

I hope you enjoyed seeing what The Hubs and I live off of! Hopefully I'll remember to take some more pictures next time.

- Maggie White

[ health ] :: the skinny on coconut water

Did y'all know I'm a big biology nerd? Like huge. Giant.

I used to have a blog where I shared my ideas on recent scientific articles, health trends, and answered fun questions about the amazing (and gross) things the human body can do. Well guess what? That gets boring after a while, and there is much more to me than my inner-nerd. Like my miserly ways. And my cheeky and fun shenanigans.

A while back, I did a blog review on an article from the Journal of the International Society of Sports Nutrition, and is titled, 'Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men.' This intrigued me, because I am part of the 0.00001% of the world's population that actually likes plain, unsweetened coconut water. But it's so darn expensive! Why buy it when you can get Gatorade for $1-$2 less? 

So here's what I think.

To sum it up - what the study did:

Researchers tested the differences in rehydration between water, pure coconut water (VitaCoco brand), coconut water from concentrate, and a sports drink (probably nutritionally similar to Gatorade). They tested this on 12 well-conditioned men on four separate occasions (once per drink type). The research subjects walked/jogged on a tredmill for 60 minutes.

Hydration status (body mass, fluid retention, water content of the blood plasma, urine content) and exercise performance were measured. The researchers also questioned the subjects afterward regarding thirst, bloating, stomach upset, refreshment, and tiredness.

What the study found: 

There was not a significant difference in hydration status between drinking coconut water (concentrate and not from concentrate) and the sports drink. Nothing. Nada. Both, however, showed better fluid retention than pure water, probably due to their electrolyte content. Some of the subjects did report bloating after consuming the coconut water.

My opinions (and personal preference):

Overall, I don't have any criticisms or concerns pertaining the design of this study. The one thing that made me a bit skeptical was that the study was funded by the VitaCoco company; however, I think that the experimental design and results are sound and well thought out. One thing that I think is great about this study is that it promotes a more natural way to hydrate post-workout. Let's compare Gatorade sports drink and Zico coconut water (I had it with my breakfast today): 

Gatorade (Original, 8 oz. serving): 50 calories, 0 g fat, 100 mg sodium, 30 mg potassium, 14 g carbohydrates (14 g sugars), 0 g protein. Ingredients*: water, carbohydrates,  electrolytes, high fructose corn syrup, artificial colors, artificial and natural flavors.

* I will double check these ingredients as soon as I can get my hands on a more recent Gatorade bottle - not an ancient one from the bottom of The Hubs' golf bag.

Zico Coconut Water (8 oz. serving): 43 calories, 0 g fat, 39 mg sodium, 495 mg potassium, 11 g carbohydrates (10 g sugars), 0 g protein; additionally, small amounts of: 29 mg calcium, 12 mg phosphorus, 18 mg magnesium. Ingredients: natural coconut water. 

I prefer either water or coconut water before or after a workout, or for regular hydration. I haven't found a particular brand that I prefer, but I do tend to buy coconut water not from concentrate since it isn't as sweet-tasting. One thing that does sway my personal choice are the ingredients in each product - I would rather stick to a more natural choice.

But what about price? The last time I got VitaCoco on sale, it was $1.50 for 12 fl oz, while Powerade Zero was on sale for $0.24 for 32 fl oz.

This, my friends, is where I come to a crossroads. In the summer, when I am working out or horseback riding in 100 degree weather you can bet I'll be drinking some sort of electrolyte-rich drink. And since I would be going through 2-3 of them per week, I stick to the cheaper choice. However, if I can get my hands on some cheap coconut water, I will stock up on it because I like it.

What do you think?

- Maggie White

[ health ] :: week one - no fast food

I survived! I have to admit, though, I was very tempted to drive through McDonalds for a bottle of water or cup of coffee. This made me think...

What the hell was I thinking?! Spending $1 or $2 multiple times per week on something I can pack form home? Geeze, I feel dumb.

I've started using a travel mug for my coffee, and have even started making iced coffee (ice + coffee + skim milk) in the afternoons. I have resurrected a Nalgene bottle from the basement, but quickly realized that I need a more Mags-friendly bottle. Funny story: I was in the middle of giving a biology lecture and took a sip from my water bottle, only to have it slosh all over my white blouse. Thank goodness I had a cardigan on over it, or all of my students would have seen my jiggly bits. *shudder*

I need a sippy cup with a straw, STAT!

So far I haven't had any temptations to get a drive-through meal, since I've been packing a small snack in my purse every day. I have a feeling that when I travel later this month, I will be tempted to drive-through for breakfast. I must stay strong!

This should be easy, since I feel like I've gotten into the routine of packing a breakfast. It gives me a bit more time in the morning, and it saves money. Example: Cinnamon Raisin Bagel Thin with pumpkin cream cheese and a hard boiled egg for $0.44 (290 calories) versus an Egg McMuffin meal for $4.39 (450 calories). Should I even mention that I lost almost 2 pounds this week?

I have officially set the "Fast Food" budget on my Mint.com account to $0. Wish me luck!


 - Maggie White
 

[ health ] :: the time we gave up fast food

I am a fast food addict. I swear, I probably drive through somewhere at least once a week because I forget to eat and get to the point where I am starving.

My typical fast food orders are mostly for soda (did I mention I'm a Diet Coke addict, too?) and Wendy's Jr. Bacon Cheeseburgers - no mayo. Oh, and I love Egg McMuffins.

Mmm...so yummy, and so unhealthy.

So I have challenged myself to give up fast food for the month of September. We'll see how this goes. Although it will challenge my willpower, I think it will go well since I will have to plan ahead for snacks and think about when I will eat.

I'm defining fast food restaurants as places where you typically drive through to order. Or delivery (like pizza), even though we don't order in very often. Walk-in places, like Moe's or sub shops don't count. While more expensive, they are much healthier and The Hubs and I still need somewhere to go out to lunch together once a week. (Don't worry, I usually have a coupon for our little day dates.)

So, can we I do it?

Lord, please give me willpower.

- Maggie White

P.S. - Check out the awesome sales going on this weekend! There are opportunities to score some cheap clothing and groceries this Labor Day holiday. I'm done posting daily deals until this holiday hubbub is over!