how to get on top of your pain with headache journaling

Headaches are right up there with taxes regarding things that happen in life that people can’t avoid.  For some people, if they had to pay taxes as frequently as they suffer from headache pain, they would be bankrupt many times over.

There are many reasons people suffer from headache pain, including chronic headaches and migraines.  One of the most frustrating parts of dealing with headache pain is not knowing their direct (or indirect) cause.  In fact, many people suffer from headaches as a result of unknown food allergies and vitamin and mineral deficiencies.

So, here is a proactive tip for how you can better investigate the source of the pain you may be experiencing.

Keep a ‘headache journal’ – I know, that sounds so fun, doesn’t it?

But hear me out.

One of the best ways to communicate your symptoms to a health care practitioner is to keep track of any patterns or changes you encounter.  Keeping track not only gives you the power to make changes on your own but gives your doctor or therapist the best chance of taking control of your symptoms.

To maintain an efficient symptom diary, you’ll need to track the following:

  1. Time of day.  Do you get your headaches first thing in the morning?  At 3 pm?  Jot them down, whenever they happen.
  2. What you’re eating.  Keep track of the foods you are eating.  You might start to notice that after that scoop of peanut butter at breakfast, you start to experience your pain.  If you see a dietary connection, take a few days off from the foods you ate and see if you can start to narrow down any foods that might be triggering your headaches.
  3. Activities you performed up to three hours before a headache began.  Were you writing up a work assignment?  Working out?  Again, this will help you narrow down what activities might be triggering your headache pain.
  4. The time once your headache goes away.  Once your pain has subsided, write down the time to better assess the duration (and intensity) of your pain.

Also, some of the most common food allergies linked to headaches are:

  • Wheat
  • Dairy
  • Soy
  • Peanuts

 

If you suffer from two or more headaches per week, the first step to getting to the source of your pain is to catch its pattern.

Have you ever started a journal to take control of your chronic pain?

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carrot and ginger soup recipe

I love carrots.  I love carrots with tzatziki.  I love spiralized carrot noodles.  I love carrot cake.  I love carrot juice.  I love the color orange.

You get it.

Carrots are good for you and are one of the easiest foods to prepare for a quick snack or to add to your favorite dishes.

In addition to loving carrots, I also happen to love soup.  The more colorful the soup, the better I find.

Oddly enough, despite my obsession with carrots, I had never made a carrot based soup.  I would add chopped carrots to many of my soup bases, but I never thought to make the carrot one of the stars of my soup show.

Until the other day, that is.  I had an abundance of carrots and wanted to make soup.  My go-to soup is usually butternut squash or broccoli, but I didn’t have either of those items on hand.  Just lots.  Of.  Carrots.

And a bit of fresh ginger for digestion.

As a result, creamy carrot and ginger soup happened.

 

Flour and dairy free, this soup can be with chicken or vegetable stock (for vegetarians).

Carrots get a bad rap sometimes from low-carb and keto communities, but they are, in fact, excellent for you.

 

Carrot and ginger as a combination is both high in vitamins A (Beta-Carotene), C, and K but also high in fiber, vitamin B6, and potassium and loaded with potent anti-inflammatory properties and antioxidants.

With just over 100 calories per cup, this soup is perfect for a light lunch or starter before the main course.

I only added a bit of salt and pepper to season my carrot and ginger soup, but you could get inspired and experiment with different spices to create your version of this very basic recipe!

carrot and ginger soup recipe

What’s your go-to soup recipe?  Do you love carrots as much as I do?

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aerobic endurance indoor cycling workout with playlist

Happy May!  It’s been sunny in Glasgow for the past four days.

After living here for over two years now (I know, I cannot believe it myself), it is evident to me that May is probably the best month weather-wise in Glasgow.  In other words, it rains the least.  Having said that, it will probably rain the rest of the week!

I am still not completely over bitching about the amount of rain and gloom there is living in Scotland.  Obviously.  So, I am always super grateful for indoor cycling/Spinning workouts.  You still end up wet at the end, but it’s just your sweat and not the rain.

Too much?

A friend of mine requested that I post more indoor cycling workouts (with playlists available on Spotify) that she can bring to the gym.  So, because I am such a good friend, I have decided to add a new indoor cycling workout each week for the next 12 weeks!

This week’s ride is an aerobic endurance ride called “hills and valleys” – and it’s really fun.  The ride will take you through a series of challenging climbs and recovery flats that will make you feel like you’ve spent the morning/afternoon riding through a scenic, hilly countryside setting.

This ride can burn up to 700 calories and will build up strength and endurance.

Add this workout to your weekly routine 2-3 days and start to see and feel the results!

Get the Spotify playlist here.

Pin this workout to take to the gym with you!

aerobic endurance indoor cycling workout with playlist

Will you try this workout?  Let me know if you do!

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Express-Upper-Body-HIIT-Workout

Happy Wednesday and April!

I am still battling my illness from the last post, and it has been so bad, that just when I think that I am on the mend and try to exert myself, I end up sick again.

So, I’ve been going, even more, stir crazy than the last time I posted.  In fact, I think that I only left my apartment about two times last week. And what’s more, it was decent and sunny here in Glasgow.

C’est la vie.

Because I’ve been feeling so crummy, I have been spending a lot of time putting together workouts to jump back into once I can get my workout on again!

I am a big fan of HIIT and strength workouts.  I love that they give so many great benefits the heart rate up and also incorporate quick circuits with resistance training and bodyweight movements.  Combining HIIT and strength is a great way to get an excellent workout in anywhere from 10-30 minutes.

Who doesn’t have time for that, right?

This workout includes:

  • 3-minute warmup (treadmill, dynamic movements, etc.)
  • Four 5-minute HIIT circuits
  • 2 moves per circuit
  • 1 minute of rest between circuits
  • 2-minute cool down including static stretching

You will need:

  • A mat
  • Set of dumbbells ranging from 3-15 lbs 
  • Interval Timer

Express Upper Body HIIT Workout

Upper-Body-HIIT-Workout

 Give it a try and let me know what you think!

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free-quick-HIIT-workouts

Two Free HIIT Workouts I Use with My Clients

Hey, guys!

I probably seem like a distant memory at this stage with this blog.  I hope you are all well and as cliche, as it sounds, I cannot believe that it is nearly April!

I am still working on things and pursuing other projects both personally and professionally.  I have a new coaching site and blog that you can check out and follow on Instagram.  It’s still early days, but it’s one of a couple of projects I am putting time and energy into behind the scenes.

I just spent nearly two weeks sick as a dog with the flu/cold/bronchitis/stomach trauma.  Good times! :/

Every single time I get sick like that, I am reminded how much it depresses me when I can’t exercise and have little energy.

Being forced to rest and take time out always makes me ponder how I used to be so unhappy before I made taking care of my health a top priority.

With the seasons changing and better weather on the way, people are looking for new workouts.  Or emailing me because for people I know I am the “on-call/go-to” when it comes to looking for a place to start feeling better.

I thought I would share two free HIIT workouts I use with my clients.

I am a big fan of getting in 3-4 HIIT  workouts per week for whatever your fitness and health goals may be.  One of the great things about HIIT is that it is scaleable.

What is an all out effort for you, might not be for the person next to you, but you get out of your workouts what you put into them, and these two workouts give you an opportunity to challenge yourself, have fun, and add some variety to your usual workout schedule?

They also require little to no equipment and space, so if you’ve got 30 minutes, you’re ready to go!

I hope everyone is doing well and keeping their spirits high in these transitional and challenging times in the world.

Believe it or not, despite the negativity out there, the past few months have reminded me that we are all responsible for our hustle and that our voices and actions can make a difference.

Be well and let me know if you try these out (or PIN them for later!).

Two Free HIIT Workouts I Use with My Clients

free-quick-HIIT-workouts

 

free-quick-HIIT-workouts

If you like this workout you should check out my workout programs curated by me through Booya Fitness!  

How is spring going for you so far?

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