Adina Mayo

Fighting back against chronic pain with a simple, creative, & healthy lifestyle. Inspiring others to become warriors.

Friday, April 20, 2018

Bahn Mi Bowls are one of my favorite throw together meals.

I take leftover Hawaiian Pork from Nom Nom Paleo's recipe and throw in some jalapeno pickled salad which down here in the south we call "summer salad."





Jalapeno Pickled Salad or Spicy Southern Summer Salad
Quick Version:
Drop Chopped Radishes, Cucumbers, Carrots, Onions, and Pepperoncini into a sliced Jalapeno Jar. Let sit refrigerated overnight.

Paleo Hawaiian Pork Bahn Mi Bowls

Supplies:
Saucepan
Colander

Ingredients:
1 c Leftover Hawaiian Pork
1 c Jalapeno Pickled Salad
2 T Primal Kitchen Mayo
Bunch of Mint Leaves, Cilantro, and Basil
2 c of Baby Spinach
1 "nest" of sweet potato or glass noodles
Sambal Oelek

Assemble:

Bring a saucepan full of water to a boil. Put one "nest" of the glass noodles in the water.  Boil for 3-5 minutes until soft.  Drain.

While the noodles cooking, chop the mint, cilantro, and basil.

Get out 2 bowls.  

Put a handful of spinach in each bowl.  Top with the glass noodles. Divide the Jalapeno Pickled Salad and Hawaiian Pork into each bowl.  Sprinkle with the herbs.  Top each bowl with 1T of mayo and as much sambal oelek as you want.

Easy peasy!

Thursday, April 19, 2018


Treat Yo Self Thursday comin' at ya with a BIG treat yo self moment.

I mean big.

I've saved up my monthly fun money and with the help of an Amazon gift card from my parents, we got an Amazon Fire TV Stick for our bedroom TV.

Wow.

I mean wow!

We're "cord never's"--meaning that we've never had cable.  From the beginning, #leohusband and I hooked up an old desktop to our TV and watched Netflix (and Hulu when it used to be free).

More and more services are going to online subscriptions and we were more than happy to sign up for each.  The total bills still being less than paying for both cable and internet. Plus, the Fire TV Stick is so inexpensive, once that cost is sunk you are definitely saving money by the next year.


We are happy cord never subscribers to HBO, Netflix, Hulu, Amazon Prime, Funamation, and Crunchyroll.

Yes, the last two are for me, I'm a total Otaku - super geeky and obsessed anime fangirl. However, #leohusband also likes anime, it's one of the things that told me he was the one.

One TV we have our XBox hooked up, all of the above apps can be downloaded on the XBox.

Our second TV is connected to a desktop computer.

Now our bedroom TV has an Amazon TV Fire Stick!  I can go watch TV and shut the bedroom door when #leohusband calls overseas at all hours of the night.

What's even better is I can unplug it and take it to my sewing room, plug it into my super small apartment TV and there is zero set up.  It just immediately works!  Amazing.

I'm so in love with it.

There have been days that I simply haven't been able to get out of bed, due to a migraine or pain.  I always just put on sunglasses, maybe a hat, and crawled to the living room couch to have the TV distract me.

Now I can stay in the bedroom if need be. Hell yes!

The Alexa remote also lets me say "Play Westworld" and it will play it.  That's super cool and good for when I don't want to scroll through multiple screens.

Wednesday, April 18, 2018

Sa Ta Na Ma Meditation is a powerful tool for increasing perception, thinking, reasoning, remembering, and reducing stress levels while improving short-term memory. Something of which chronic pain and illness patients need desperately.

Let's face it.  If you aren't ready to try chanting meditations then you haven't reached rock bottom, and really, do you want to reach rock bottom where there is no hope and you are desperate for anything that might work? No. You don't.

So try it for a week and see how you feel.  If I'm brave enough to film myself doing this, then you are brave enough to try it.



I will say this is the first chant that I have felt comfortable enough to actually chant out loud in yoga class. I was super interested in what my yoga teacher was saying about the studies that the scientific community has done with this meditation.

This is what I found in my research:

Two studies were done at the University of Pennsylvania and one continuing studying is being done at UCLA University of California. The University of Pennsylvania study was published in 2010 in the Journal of Alzheimer’s Disease.
Their second study was published in the Journal of Nuclear Medicine in 2010.
The Canadian Alzheimer’s Research & Prevention Foundation is recommending the meditation as a daily practice to slow down the effects of Alzheimer’s which is great since it seems everything causes Alzheimer's nowadays.

Sa Ta Na Ma Meditation is a Kundalini Kirtan Kriya (KEER-tun KREE-a) brought to North America by Yogi Bhajan.

Kirtan Kriya is Sanskrit, a classical language of India. Kirtan means “song” or “praise” and Kriya means “to do” or “action.”

The meditation is a combination of chanting a mantra while moving the hands through mudra’s.

Mantra and mudra are also Sanskrit words.

Mantra means “an often repeated word or phrase” and mudra means “a motion of the hands” or “a dance of the hands.” To fully experience the benefits of the meditation, a combination of singing, whispering and silently repeating the mantra are used.

Let’s start first with understanding the mantra Sa Ta Na Ma.

SA is birth, the beginning, infinity, the totality of everything that ever was, is, or will be.

TA is life, existence, and creativity which manifests from infinity.

NA is death, change, and the transformation of consciousness.

MA is rebirth, regeneration, and resurrection which allows us to consciously experience the joy of the infinite.


How cool is that?  Chanting and moving the fingertips at the same time really brings my focus to the forefront. Again, I urge you to try 6 minutes of this meditation and track your energy levels through the week.

Tuesday, April 17, 2018

I want to spend the next couple of weeks discussing the energy drain that comes with chronic pain and illness and what can be done with it...realistically.

There's a lot I want to achieve in the next 5 years. I've talked about what is coming up for me in the future. Well, in the long term I am going to write a Bill to submit to Congress that established Rights for Patients with Rare Diseases and the Doctor's that treat them.

I see several things going wrong with today's healthcare that simply does not address or applies to my disease or the other classified 7,000 rare diseases identified. I want to protect myself and others.

I can't just go out and write a bill. I need to put together an advocacy group first. I need to establish a presence to run an influential advocacy group. I need to get published on the topic of handling chronic pain. I need to work on and make this blog successful to be ready to write my book. Oh, and a yoga teaching certification and health coach certification wouldn't hurt either.

Ok, that's a lot to do. It's ambitious AF.

Step 1: Get my Energy Levels Up

I totally have my large goal on the mirror: Bill for Rare Disease Patients

Underneath I have: Get Energy Levels Up

Then I list the ways I know of that do actually help my energy levels:

Eating Paleo - Eating Clean
Drinking the Proper Amount of Water
Taking all my Supplements (I forget sometimes)
Getting Daily Exercise
Keep Moving During the Day
Go to Bed on Time*
Waking Up at a Consistent Time*
Getting Proper Sleep*

*I will go into how I'm going to achieve the sleep goals in another post.

How do I know what raises my energy levels?

I turn to my bullet journal.

Tracking Energy in a Bullet Journal for Chronic Pain and Illness

I have tracked my emotions, sleep, productivity, and activity for over a year now.

In 2017, I bullet journaled with tracking in mind but the main enjoyment I got out of it was drawing and how beautiful I could make my spreads and collections. 

While beautiful, they got tedious to fill out and keep up with.  I didn't even fill in the last half of October's pain and activity levels.

Also, it's hard to see and interpret.



In 2018, with my goal of Simplicity, I wanted to be able to see everything in one glance.

Sleep - Emotions - Productivity - Activities - Pain, all in one glance.


This really made it clear that the days I meet my water goals, eating goals, and activity goals...I'm more productive and clear my to-do list. The simple set up also doesn't exhaust me, so I'm more likely to stick with it.

Making time to do my journal helps too.

If you are thinking about including a pain and activity tracker this is a good one to start with:

It's a simple chart, next to the level, just write in what you did that day. This is also great to show your doctor. It proves you are being proactive in fighting your pain as well as what sets it off. 

If you are unsure about your pain level, check out this chart (it's also a great collection to have in your bujo).


What do you want to track in your bullet journal? Don't have a bullet journal yet? Check out this post.

Monday, April 16, 2018

The last in my series on cost effective products for dry and dehydrated skin ends with hydrating makeup. I've talked about my own skincare routine, how to tell if you have dehydrated skin, and how dehydrated skin can be a side effect of medicines you take for chronic pain and illness.

This last post is about makeup.  I rarely wear makeup now, because let's face it, I spend the majority of my time in my house, trying to feel better.  I just don't have the time or energy for daily makeup.

I wear makeup on date nights, special events, and when we go on vacation.

This leads me to first consider how long the makeup will last.


If you go to your current makeup there is a little jar icon on the back with a date.  In the jar icon, if you see a 12, that means it is good for 12 months, etc.


Now I am using the Clinique All Day Hydration - it has a 24.  That means it is good for 2 years!  Since I hardly wear makeup, that means I don't have to buy it as often. Bonus!

Next, I threw out any makeup that was drying. For those of you out there with dehydrated skin, if you aren't in the know, stop using powder.

I seriously mean powder everything...setting powder, powder blush, powder bronzer, powder highlighter and definitely no baking!!!  Powders will just emphasize your dried out skin and make wrinkles more visible.

Several of the hydrating makeups are self-setting now, so there is no need to set with a powder.  More makeup lines are turning to liquid or cream or based bronzers, blushes, and highlighters.

Just wet your blending sponge and get to work. I find that with all liquid makeup, my routine is also faster now. Double Bonus!

Cost Effective Hydrating Makeup

Primers

I personally don't use a primer anymore with my skincare routine but if you are still wanting to use one, these are the hydrating primers I found during my research trip to my local Ulta.

Most primers are mattifying - they will dry out your skin.  Avoid them and look for a hydrating or dewy primer.


Best Bang for Your Buck
ELF Hydrating Face Primer $10 for 1.01oz  = $9.90
Flower Beauty In Your Prime Hydrating Primer $12.99 1.0 oz = $12.99


It Costs How Much?!?!
Too Faced Hangover Replenishing Face Primer $32 for 1.35oz = $23.70
ULTA Hydrating Face Primer $18.00 1.0 oz = $18.00

Middle of the Road
Models Own Hydrating Face Base Colour Correcting Face Primer $14.99 1.0 oz = $14.99
Laura Geller Spackle Hydrating Under Make-up Primer $32.00 2.0 oz = $16.00


Makeup

There is a great disparity in price between prestige brands and drugstore brands.  I personally find it hard to find my correct shade in drugstore brand makeup because you can't try it on and usually end up buying more than one - so is it really cost effective at that point?

I also took into account online reviews. Some makeup while listed as hydrating several online reviews actually stated it was actually drying, like SMASHBOX Studio Skin 15 Hour Wear Hydrating Foundation.

Instead of ranking these in my Best Bang for Your Buck, It Costs How Much?!?!, and Middle of the Road categories, I'm going to list them from lowest price to highest price in their respective categories.

Prestige

Bare Minerals Complexion RescueTinted Hydrating Gel $30 for 1.18 oz = $25.42
Clinique All-Day Hydration Full Coverage Foundation + Concealer $29 for 1 oz = $29.00
Your Skin But Better CC+ Color Correcting Full Coverage Cream + Hydrating Anti-Aging Serum $38 for 1.08 oz = $35.19
TARTE Double Duty Beauty Shape Tape Hydrating Foundation $39 for 1.01 oz = $38.61
Hope in a Jar Light-As-Air Hydrating Foundation $39 for 1 oz = $39.00

Drugstore

Maybelline Fit Me! Dewy & Smooth Hydrating Foundation $7.99 for 1 oz = $7.99 (16 shades)
Cover Girl Vitalist Healthy Exlier Foundation $11.99 for 1 oz = $11.99 (7 shades)
L'Oreal True Match Lumi Healthy Luminous Makeup $11.99 for 1 oz = $11.99 (15 shades)
Physicians Formula The Healthy Foundation $12.99 for 1 oz = $12.99 (12 shades)
L'Oreal Paris Infallible Pro-Glow Makeup $12.99 for 1 oz = $12.99 (12 shades)
Neutrogena Hydro Boost Hydrating Tint $14.99 for 1 oz = $14.99 (10 shades)


Blush, Bronzer, Concealer, and Illumination

Ok, so you don't typically use a large amount of concealer, but when I started looking at the price per ounce.  OMG. Damn. I didn't realize how much concealer cost!

Right now I'm thanking my stars that my Clinique All-Day Hydration Full Coverage Foundation + Concealer includes concealer.



Concealer
L'Oreal Paris Infallible Pro-Glow Concealer $9.99 for .21oz = $47.57 an ounce
Revlon Youth FX Fill + Blur Concealer $6.99 for 0.11 oz= $63.54 an ounce
Neutrogena Hydro Boost Concealer $12.99 for 0.12 oz = $108.25 an ounce
Benefit Boi-ing Hydrating Concealer $20 for 0.12 oz = $166.67 an ounce
Amazing Cosmetics Amazing Concealer Hydrate $32 for 0.08 oz = $400 an ounce


Blush
WET N WILD Online Only MegaGlo Makeup Stick Blush $3.99 for 0.21 oz = $19.00 an ounce
NYX Bright Idea Blushing Stick $7.99 for 0.21oz = $38.05 an ounce
Benefit Benetint Cheek & Lip Stain $30 for 0.33 oz = $90.91 an ounce
Clinique Chubby Stick Cheek Colour Balm $23 for 0.22 oz = $104.55 an ounce

Bronzer
Temptu S/B Liquid Bronzer $10.00 for 1 oz = $10.00 an ounce
BAREMINERALS BareSkin Sheer Sun Serum Bronzer $28.00 for 1.0 oz = $28.00 an ounce
NYX Bright Idea Bronzing Stick $7.99 for 0.21oz =$38.05 an ounce
Perricone MD No Makeup Bronzer $35.00 for 0.3 oz = $116.67 an ounce


Illumination
Makeup Revolution Liquid Highlighter $9 for 0.61 oz = $14.75 an ounce
NYX Born to Glow Liquid Illuminator $7.49 for 0.5 oz = $14.98 an ounce
NYX Bright Idea Illuminating Stick $7.99 for 0.21oz = $38.05 an ounce
Laura Geller Dewdreamer Illuminating Drops $32.00 for 0.51 oz = $62.75 an ounce


Makeup Setting Spray/Hydrating Spray

Mario Badescu Facial Spray $12 for 8 oz = $1.50  an ounce
Ulta Beauty Aquablast Hydrating Beauty Mist $10 for 4 oz = $2.50
Flower Beauty Seal The Deal Hydrating Setting Spray $12.99 for 3.4 oz = $3.82
NYX PROFESSIONAL MAKEUP Dewy Finish Makeup Setting Spray $7.99 for 2.02 oz = $3.96
First Aid Beauty Vitamin Hydrating Mist $16 for 2 oz = $8.00


Makeup Remover

You really want to avoid towelette makeup removers.  They are too rough and harsh on dry and dehydrated skin.  It's the same principle of scrubs.  Don't use them.  Plus they are expensive for what you get.

Botanics Hydration Burst 3 in 1 Micellar Cleanser $8.99 for 8.4 oz = $1.07
Ulta Beauty Freshface Micellar Cleansing Water $9 for 8 oz = $1.13
CeraVe Micellar Water $12.99 for 10 oz = $1.30
Neutrogena Hydro Boost Hydrating Cleansing Lotion $8.99 for 5.5 oz = $1.63
Clinique Take The Day Off Cleansing Balm $29.50 for 3.8 oz = $7.76

Honestly, I know that the Clinique Take The Day Off Cleansing Balm is expensive compared to other makeup removers but I honestly don't know if I would switch.  It's amazing and so hydrating that I would hate to try something that might set off a round of skin barrier damage.



Friday, April 13, 2018

I wanted waffle plates for my Cuisine Art Panini Press/Griddle for years.  I mean years.  I registered for them for my wedding and like the majority of our registry, it was never bought or gifted.

5 years later it's Christmas 2016 and my husband is telling me not to open any packages from Amazon.

Well, this happened...

Hilarity Aside. I was thrilled to finally get my waffle plates!


Chinese 5 Spice Sweet Potato Paleo Waffles


Equipment:
Stand mixer fitted with a paddle attachment
or bowl and hand mixer - grandma style

Waffle Iron set to 375 or manufacturers instructions.

Ingredients:
1 banana
1/2 c  unsweetened organic applesauce
1/2 cup Sweet Potato
5 large Eggs
1/2 cup Almond Butter (or 128 g)
1/4 cup Avacado Oil
1/2 cup Coconut Flour
1 T Chinese 5 Spice
1/2 T Cinnamon
1 t Baking Soda
1 t Baking Powder
1 t Pure Vanilla Extract
1/4 t of Salt

Make it!

In the bowl of a stand mixer fitted with a paddle attachment, beat bananas, applesauce, sweet potato, eggs, almond butter, and avocado oil until smooth.

Tip: Use a digital scale to measure out 128 g of Almond Butter straight into the mixing bowl.

Add the coconut flour, spices, baking soda, baking powder, vanilla, and salt and beat until well mixed.

Spray waffle iron with preferred lubricant and cook waffles according to manufacturer’s instructions.

Top with maple syrup, strawberries or blueberries or both!  Add a little unsweetened whipped coconut cream if you are feeling indulgent.

For fast chopping of the strawberries, this chronic pain warrior uses her egg slicer...
Enjoy!

Thursday, April 12, 2018

I've reaffirmed to myself this week that with all the things I want to do this year (more on that coming soon) I first have to get my energy back up.

While most Treat Yo Self Thursday's do revolve around yummy paleo treats, luscious selfcare products, and selfcare ideas, today's treat yo self is about treating your body healthily.

I've talked before about how much water one should really drink but sometimes it's just hard to drink it down for most people.  Even for me if I miss a day due to travel or activities, I get out of the habit and then it's hell to get back in.

That's where flavored water comes in, and I'm not talking just squeezing a lemon in a cup do a whole jar or pitcher!!!  Keep it in the fridge so it's ready to go.

With that much water flavored made you are bound to drink it all!

I like to avoid plastic where I can because of the extra estrogens it has so I make mine in large half gallon mason jars.


So since it's Spring I'd thought I mention one of my favorite flavor combinations, Cucumber's and Limes.

Fresh, delicious and crisp. So much so, I drank a whole jar in one day.

Drinking More H20: Cucumber Lime Water

I like a ratio of one med/large cucumber to one lime. First wash and scrub your cucumber and lime.

I split the cucumbers in half longways and then cut 1/4" half moons. 

I cut off the ends of the limes and then cut them into rings.

Dump them into the jar and cover with filtered water.


Keep in the fridge to avoid spoiling.  Consume within 48-72 hours.


Wednesday, April 11, 2018


I tend to get tension headaches more often than migraine headaches. This is because my stress levels are usually through the roof.

I haven't been really able to just catch a break in the last three years.  I feel like I'm on top for a day and then thrown under the bus the next.

While I'm not a yoga teacher, I hope to one day have the strength and pain control to do the training, I always turn to yoga first to see if there are any asana that can help before taking medicine. There are some of the poses I found.



9 Yoga Poses for Tension Headaches

1. Parsvottanasana Arms: Opening the Chest

Right Arm on Top

Left Arm on Top

Sitting in easy pose, propped up on a blanket or bolster. Grab opposite elbows (if you can) and stretch gently.  Hold for 30 seconds. Switch the cross (defined as switching which leg and which arm is on top) and put the opposite arm on top. Hold for another 30 seconds.

2. Garudasana Arms: Opening Between the Shoulder Blades


Stay sitting in easy pose. Hold your arms out.


  Swing your arms toward the body crossing one arm under the other and pull down.




Hold for 30 seconds. Repeat switching the cross. This is what it looks like all together.



3. Gomukhasana Arms: Stretching the Shoulders

Stay sitting in easy pose. Reach up with one arm and back with the opposite arm.


Grab hands behind your back.



Pull elbows away but keep your hands locked. Sit up out of the ribs and breathe. Hold for 30 seconds. Switch the cross, and put the opposite arm on top. Hold for another 30 seconds.


If you cannot reach, use a belt or a strap.

4. Simple Seated Twist: Relieving Strain in the Back, Rotating and Stretching the Neck


Sitting on a block if you need to, pull the left foot toward the right hip on the floor.  Bend the right leg. Place your right hand behind your back and extend your spine up. Gently and slowly put your left elbow behind your knee and twist to the right. Switch the cross and do the opposite side. Hold 30 seconds - 1 minute.

5. Supported Child's Pose: Resting the Upper Back and Releasing the Neck Hold for 1 - 3 minutes and move directly into...


6. Supported Adho Mukha Svanasana (Downward Dog): Deeply Stretching the Back, Shoulders, and Legs. Hold 30 seconds - 1 minute.


Moving gently from Child's Pose to Downward Dog


7. Supta Baddha Konasana: Passively Opening the Chest, Releasing Tension From the Neck

Place your bolster or about 4 tri-folded beach towels vertically behind you.


Sitting with your feet together slip the strap over your body and low on your hips.  Tuck the other end of the loop under your feet but over your knees. Tighten the strap


Using your arms to lift yourself up gently tilt your pelvis to the sky. Slowly lower down and even slower lean back on your bolster.

Using the strap here to help release the outer hip and inner thigh. Use blocks under your knees if you need the support.


This is what it looks like all together. Hold for 1 - 3 minutes.


8. Viparita Karani: Inverting the Blood Flow and Calming the Mind


Put your bolster about 3 fingers away from the wall, parallel to the wall. Facing the ground and on the far side of the bolster, place your bum right up on the wall. Now rotate your back down onto the bolster and bring your legs up the wall. Hold for 1 - 3 minutes. Breathe.  Rotate off the opposite direction.



9. Savasana (Corpse Pose): Relaxing Completely

Legs and arms open. Shoulder blades tucked under and palms facing the sky. Relax 3 - 5 minutes.


Namaste!

Follow Us @adinamayo