What I eat in a day vol.2

In my previous post “I’m in remission!!!!!” I have mentioned that I am currently following the Autoimmune Protocol Diet and I promised you an updated what I eat in a day (the previous one can be found here). When I promise something I deliver, therefore, enjoy ๐Ÿ™‚
First some basic rules of the diet:

1. I eat four meals a day

2. Two of the meals (breakfast and lunch) contain protein and vegetables

3. For my midday snack I eat some fruit (a banana, a pear) with some cashew nuts or almonds

4. Dinner is my favourite – it is a vegetable cream soup with sunflower or pumpkin seeds.

5. During this diet you cannot eat any grains, gluten or dairy.

6. And, of course, my most mentioned rule – drink pleanty of water during the day ๐Ÿ™‚ (I wouldn’t be myself without writing that)

Sounds strict and complicated but it is not. And, what is most important you do not feel hungry ๐Ÿ™‚
Now, I believe it is time for some examples with pictures ๐Ÿ™‚

Breakfast

As mentioned before, breakfast must contain protein and some vegetables. I have two types of breakfast that I like.
Spinach, egg omlette with some pickles
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Grilled chicken breast with iceberg lettuce, pickles, avocado and olive oil.

Snack

Banana and some nuts ๐Ÿ™‚
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Lunch

Roasted cod (seasoned with parsley and lemon) with broccoli
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Grilled chicken breast with broccoli and cooked cabbage
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Dinner

Beetroot cream soup with sunflower seeds
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Broccoli soup with coconut milk and sunflower seeds.
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I know what you might think. Why, is she eating broccoli all the time? It’s not obligatory to eat it in every dish. I just love this vegetable and it fits in my every protein meal. It can be replaced by any vegertable (courgette, cauliflower, cucumbers) but I like broccoli the most.
So, I hope that I have given you a glance in my daily eating

You are what you eat!!!

I was recently talking to a very good friend of mine who experiences some health issues and it inspired me to write this post.
Once, I was diagnosed with Hashimotoโ€™sย  I spent a number of days researching my condition and finding some answers, some tips how to deal with it. I came across so many useful sites, blogs that dealt with my condition but also many other very different conditions. The first thing that all those articles, posts had in common was the role of a diet in the state of illness. Tes that proves that: “We are what we eat.” Please do not get me wrong, I’m not trying to say that when you follow some rules then you will be healthy and your disease will be gone forever. There is a huge change this will happen. But my point is that the healthy diet and mindful eating will just make you feel better and your body will be so grateful. No matter if you are vegan, vegetarian, dairy-free, gluten-free etc. Theย ย  most important fact is that you listen to your body and treat it with respect.
To be honest, there are only few tips that you should take into account while eating healthy:
1. Avoid processed food
2. Avoid processed sugar
3. Drink plenty of water
4. Make as many dishes as you can at home
5. Eat fiber
And Voila you have a nice recipe for healthy and concious eating. And believe me, your body will be so thankful. Your skin will look healthier, you will sleep better and you will have more energy. What do you want more.
You might say that it is easy for my to say. But, my beginning with healthy eating wasn’t easy at all. I had to get rid of many things that I liked from my menu and it was difficult, if not impossible, to find some healthy alternatives. However, everytime I was feeling unhappy that I cannot eat something I was thinking of my goal. And, do you think I didn’t have cheat days? Of course, I did. But, after time of eating healthy when I ate some pizza I felt so full. Now, I really try to remember those bad experiences not to tempt myself too much.
As you can see, it is not easy to change your whole menu, but it is really worth it.
I challange you to eat healthy for a month. I promise you that when you will see how you feel you might not come back to old habits.
Try it out, and when you do, just let me know ๐Ÿ™‚

p.s. If you are ‘Friends’ fan then you might like the saying of Rachelโ€™s sister: “one moment on the lips forever on the hips” ๐Ÿ™‚ It helps me when I crave for something unhealthy ๐Ÿ™‚

I’m in remission!!!!

I am so happy to tell you that my recent blood tests suggest that my Hashimoto’s is in remission ๐Ÿ™‚ I cannot even express how excited I am about that ๐Ÿ™‚ I smile all the time when I think about those news! Of course, this may not be permanent, however, I am glad that at least for a moment I will be Hashimoto’s free ๐Ÿ™‚

Let’s celebrate!!!!

What does it mean that I’m in remission. Basically, it means that my body does not produce antibodies everytime my thyroid is producing hormones. It does not treat the hormones as an enemy ๐Ÿ™‚ Therefore, my body is less tense and does not attack it’s own cells.
Now, you might ask what I did to achieve it? Well, for starters I eliminated gluten from my diet, as advised by many articles. There was also a time where I didn’t eat dairy as well. I can’t guarantee that gluten and dairy are the reason why my body went into remission but I believe that it had something to do with it. Of course, I need to repeat the tests due to control the illness.
In order to be sure that my current health state stays the same, I started the Autoimmune Protocol diet. It means that I eat only protein (meat, fish, eggs), fruit and vegetables. I avoid grains in any form. Those radical rules will not be forever, but for a time being I feel great and full of energy.
I plan to do a new What I eat in a day post but right now I wanted to share those amazing news with you.
If you have any questions to me, please write them in the comments section below ๐Ÿ™‚

How I deal with water retention with Hashimoto’s Thyroiditis

Do you know the feeling when you are so swollen that your clothes don’t fit and you can’t put on your favourite rings? You wonder why that is? You didn’t eat a lot the day before and you were exercising? It is probably due to water retention. Your body keeps water in instead of getting rid of it. If you are curious what to do about it – keep reading this article.
There are many causes of water retention (hormones, salt intake, heart deseasses, dehydration etc.). I am not be able to tell you which ones concern you but I can tell you some tips and tricks how to deal with it.
  1. Drink plenty of water during the day. I know that this tip is present in almost all of my blog posts however, this is actually a crucial tip. When you are drinking enough water during the day your body does not feel threatened that it will dehydrate and controls the water levels correctly. If, however, you dehydrate your body it keeps the water in to prepare for “worse” times and then you feel swollen.
  2. Control your salt intake. Salt is a main reason we are keeping water in our bodies. So, when you feel full quite often reduce salt in your dishes. I’m not saying get rid of salt in general, just reduce its amount. If you feel like you lack flavour in your food just add some herbs and it will balance the taste. Also, avoid fried food if possible. They contain a lot of salt and saturated fats that are also not helping in the water retention process.
  3. Drink nettle tea. It is perfect to get rid of the excess of water in your body. Remember, however, not to drink it before you go to bed, because you will end up waking up every 30 minutes to go to the toilet ๐Ÿ˜€ย Drink it in the morning after breakfast preferably. You will see the results in no time.
  4. Eat some watermelon. Of course, only if you really like the fruit. But, if you do (like myself) you will see the difference when it comes to water retention. Watermelon contains 92% of water also it has many micro elements which are crucial for your body (especially during a heatwave). Therefore, it hydrates your body, gives you energy due to micro-elements and helps to get rid of the extra water in your body cells.
Now, those rules are great for everyday use. They are natural and do not threaten your natural body functions. The other advantage is that they are inexpensive, easy accessible and they really help. I do all of those tips everyday to feel better. I do not have problems with too tight trousers, shoes or rings anymore. If you suffer from water retention only during heatwaves just do those steps only in the summer or being on holidays. There is no need to get rid of water if your body functions properly.
Please let me know if the comments below if those tips helped you. Maybe you have more tips to share? I would like to try them out ๐Ÿ˜ƒ

Skincare routine with Hashimotoโ€™s: Part 3

Being a Hashimoto’s Warrior I know how important it is to take care of your body from the inside (diet, medicine) and outside (skincare). In my past few articles I have mentioned skincare routine with Hashimoto’s, which you can find here and here. I focused mainly on my face and body. Now, as the summer is almost over I can see that there is another aspect that needs to be mentioned. What I mean here is lipcare. In my opinion, the two most harmful seasons for our lips are winter (because of the cold air) and summer (due to heat and humidity).
The skin on my lips is very dry. It is because due to Hashimoto’s and sugar level spikes I feel thirsty. I need to take care of them and during summer and winter I need to be extra careful. i can even see that when I do not put any lip products on my lips for too long it is then very difficult to bring them in good shape. That is why, I do not leave the house without proper products and I always have some lip products in every corner of my house.
Now, due to the fact that the basic lipcare is not very complex I decided to present you my most favourite lip products that I use everyday.

Vaseline Lip Therapy (Petroleum Jelly)

This is my go to lip product that I use when I am at home. I especially like to use it after I run a toothbrush on my lips. To moisture after a “scrub”. Also, I like to put a thick layer on the Vaseline while I’m doing my makeup in the morning. After that my lips are ready to survive any colour lipstick that I want to use (which I use really rarely due to m y drying lips)

Labello Milk and Honey

This product is in my bag wherever I go. It is not too greasy and it is invisible on your lips. I also use it when I have a day when I like to wear a colour lipstick. I put it under the lipstick and on it to make my lips feel hydrated. It does not change the colour and the texture of the lipstick (even a matt one).

Nivea Lip Butter.

Right now I have blueberry flavour but previously I had coconut one. The first thing to say about that product is that is smells amazing: like AMAZING. Everytime I open the pot the smell relaxes me. The other advantage is that it leaves sort of a milky shine on your lips (if you know what I mean). I know that many people do not like it but when I want a little bit of colour and I don’t mind nude than this little pot is my answer.

Nivea Care and Colour Red

That is my go to everyday lipstick when I need my lips to look more alive (which is more or less every day :)) The care is as Nivea promises really good, but it also gives a little colour which you do not have to correct while holding a mirror. It looks natural and leaves your lips protected. I have seen that there were three shades (peach, rink and red). I chose the red because I have too many pink lipsticks.

Elizabeth Arden Eight Hour Cream Lip Protectant

This is a product that I have bought on a plane because I was curious of it. And, to be honest I LOVE IT. It does not have a strong scent and it does not give any colour on your lips but the care and moisture is just unbelievable. It works from the very minute you apply it on your lips and it stays for a very long time. I almost have the feeling that it soaks into my lips instead of just lying on my lips (if you know what I mean). Even after I drink or eat something something I still feel I have it on my lips. I know that everytime I take a plane I will buy it.

 

Now, I hope that I have helped you at least a little bit to choose. If you know any other lip products that work please let me know in the comments section.
By the way, this article is not sponsored by any of the brands presented, It is my personal and subjective opinion. Some of the products mentioned may not work for you.

Few tips how to deal with migraines

Oh yeah, the migraines season has officially begun. The constant change of the air pressure, the heat and the storms, it is crazy. If you are a migraine sufferer like me, you need to continue reading this post.
Many people have headaches during the spring, summer and early autumn season. No wonder, with the weather. Especially that our climate is changing from year to year – it becomes warmer and our bodies are not used to it, at all. If you are reading this article you probably have the same problem. Now, what is so different in a migraine? Does it differ from a “regular” headache? The answer is: YES!!! It is very different. A headache can be more or less easily fought with a pain killer and some sleep (for some people even a cup of coffee helps – so envious). Migraine is more complex. The symptoms at the beginning might look like a headache but this is pain that is difficult to fight (and to describe to be honest). Everyone who experiences migraines has many symptoms. I have nausea and my eyes hurt when I look at the light. Not to mention, that my migraines last for few days ๐Ÿ˜‰ย It’s impossible to function during that time.
Ok, I believe I scared you enough, now is the time to give you some tips how to avoid migranes and what to do when they happen.

Before a migrane

  1. Remember to keep hydrated. Drink at least 1,5 litres of water a day. When it is hot outside or you are doing some exercises drink some more. The best way to keep track of you water intake is to have a big bottle of water close o you. That way you will know how much did you drink throughout the day
  2. When you drink coffee, remember to take some magnesium. It would be best to each food which is rich in magnesium. You can also drink some supplements.
  3. Do not overheat the room where you sleep. It needs to be full of fresh air and a comfortable temperature (18 degrees Celsius). Even if it is too cool for you at first – trust me, you will get used to that temperature. Remember, that it is better to have a thick duvet than to wake up with a migraine.

When the migraine kicks off

  1. Stay in bed if possible. Stay in a dark room – close the blinds etc. to give your eyes a break for a bit. If you have to go out try to wear shades to protect your eyes (a hat would be a good idea if the sun is shining strongly)
  2. Drink a lot of water during the day. Do not forget that step even if you feel sick (actually, especially if you feel sick)
  3. Take pain killers which are designed to fight migraines. Paracetamol with codeine and caffeine is (in my humble opinion) the best cure.
To be honest, those tips are also helpful if you suffer from headaches – not exactly migraines. So, feel free to follow them as well.
I really hope that I have helped you with this article at least a little bit. Living with migraines is not easy but it can be controlled (at least in some extend).
Stay healthy and painless and let me know in case of any questions you may have regarding this or any other topic.

Long time no see – little update

oh dear, oh dear, oh dear…. I haven’t been here for a very long time, and I owe you an explanation. Few, of the things have happened during my absence and I will update you on everything.
First of all, I have moved to a different flat last week. It might not seem like a terribly difficult thing to do, but the hardest activities I had to do were done during the heatwave. I was literally melting! I’m a person who loves hot weather and I’m always waiting for heatwaves (i’m constantly cold because of my thyroid problems). But this time, even I was complaining ๐Ÿ˜‰ . You can imagine carrying heavy things from one flat to another (on the opposite site of the city!) when there are 40 degrees (Celsius) in the shade. That is why, after a long day of sweating the last thing I wanted to do was open my laptop. Although, I really wanted to write something to you. Right now, all of my belongings are in the new flat and I only have to put them in the right place (easy-peasy). I finally have time to organize my life and my work in my way ๐Ÿ˜ƒ
That was the explanation of my absence, now, let’s move to the key point of this post which is – my thyroid condition update.
About a month ago, I have visited my endocrinologist (half year check up). And I found out couple of interesting things. Some of those were surprising for me, to be honest.
For starters, I am not allowed to run anymore!!!

At least, not as intensive as I did (10k in May – see article here). I have to do more yoga, pilates or walking. I cannot make my body as tired as I did, cause it does not do my body any good. Now, with this hint, I stopped preparing for a 3k relay in September. The plan for my exercise is to practice pilates in my local gym and take the city bikes to get to work everyday. I will keep you updated when it comes to my fitness plan, but I am leaving it for my next post.

The other thing is that I need to monitor my sugar levels because they are high.
I need to eat more low glycemic vegetables and fruit. My updated what I eat in a day post will also appear on my blog soon.
Last, but not least, I need to check my hormone level after three months (instead of 6 month period) due to worse test results.
I received a higher dose of my thyroid medicine. I need to monitor my results every quarter of the year and if they are still as bad my medicine dose will increase again. This is not a good news for me, however, I know that it is just a phase and it will be better soon. I just need to take care of my diet a bit more, eliminate some of the high glycemic food that I love but are harmful for my blood sugar level and I will be fine. My health is not in a bad condition and I don’t mind taking a pill everyday. I just need to incorporate few improvements and everything will get back to ย normal.
I really hope that you are feeling well and you are monitoring your health systematically. Stay healthy and strong and write your thoughts in the comment section below ๐Ÿ˜‰ย (if you feel like it, of course)

Greece, seaside, sunshine and …

It’s holiday season finally, my dear Hashimoto’s warriors! At last we have the chance to go somewhere and enjoy the sun and relax. Now, I believe we are planning or at least thinking about where to go and what to do. There is a variety of destinations to visit. You can go to the seaside/oceanside, go to the mountains, have some sightseeing in the city, you name it. Perfect, but I would like you to know that while having Hashimoto’s you need to consider your destination extra careful. You need to make sure that the place you are going will not harm your, already harmed, thyroid. What do I mean about that? Well, the answer is simple, it is IODINE.
Hmm, sounds odd ’cause when we think thyroid we usually think take some iodine, eat food with iodine or go to the seaside. This might be the case for hypothyroidism but not the autoimmune desease.
When it comes to our nasty enemy the iodine only helps the desease to harm our thyroid even more. And, we don’t want that do we? Of course, I don’t mean that you should never go to the seaside for the rest of your life. What I am saying is to consider the risk while planning your holidays. The best way would be to consult your doctor about it.
The doctor can check your blood test results and tell you if you can go or not. My doctor told me lately that I can go to the seaside but not longer than a week (5 days are optimal), whereas my friend has a limit of two days. So, as you can see it all depends on the level of your desease. That is why, it is so important to visit your doctor twice a year or more often if it is necessary. Doing that you will be sure that while planning a perfect ‘escape’ from the everyday life, you will not only relax, you will protect your thyroid as well.
So, plan your lovely holiday break and remember to stay healthy.

Run, Nanusia, Run!!!

And I did it!!!

I run 10k for the first time in my life! ๐Ÿ™‚ I am so happy and proud that I have done it.
To be totally fair it was not a piece of cake for me. I was prepared for the run, but unfortunately a crisis appeared at some point of the race. I had to fight it, because a part of me really wanted to quit. Even though, I said to myself that I can make it, my legs didn’t listen to me at all. My heart started to act weardly and a got a stitch. But, I made it, I have finished the race. I finished with a sprint at the very end ๐Ÿ™‚ However,

I wouldn’t finish it if it wasn’t for my lovely sister who has been running by my side the whole time and she motivated me to finish the race. We finished holding hands which made me extra emotional at the very end.

That was one of the best days of my life (there will be more of such days, I am sure).
To anyone who likes to jog and would like to participate in a charity event, find a run close to your hometown and do not hesitate to join. The amosphere makes you fly (almost literally). And, maybe one day, we will meet at such an event ๐Ÿ™‚ ?
Write down in the comments if you have taken part in such races and what were your feelings. I would be really happy to exchange some opinions with you.

I had a cheat day! And that’s what happened!

Now, that we had a couple of bank holidays in the UK (and some more to come) I decided to talk about a very gentle topic which is: a cheat day.ย Sounds dramatic and scary to all of those who need to be on a diet due to health or weight problems. It was a scary subject for me too, but I have learned to cope with it. Hence, this article ๐Ÿ˜ƒ
I believe that you would feel the same as I felt while having those cheat days. I felt guilty and sad that I couldn’t keep up with my diet resolutions. But this stress was not motivational, it did not push me to fight harder with my body weight. It made me give up my resolutions for some time. It was a similar effect that with binge eating. You had a cheat day (maybe only a single dish) and it made you want more. This becomes a vicious circle. Why, you may ask? Because you so much do not want to have a cheat day that you feel like you are deprived of something good, something you love. This makes you crave it so much that you have a cheat day eventually. And the whole process begins again!
How to deal with it? Well, first of all you need to realize that it is not the end of the world if you have a treat once in a while. I’m not saying everyday (however, if you feel like it, that’s perfectly fine), but maybe once a week a nice dessert, or once a month a cheat day. If you do not feel guilty when you eat a nice piece of chocolate cake after dinner with your friends once a month, then you will not fall into this vicious circle of breaking your habits for a longer period of time.
Second thing is to make sure that you are not making a forbidden list in your head. You know how it works with all of us: if something is forbidden then it is more tempting. So, you either let yourself a treat, without feeling depressed or you change your mindset –> “It’s not that you cannot eat something, it is that you don’t want to.” Believe it or not, this sentence can do magic. The little sentence that you say to yourself makes you really feel that you do not want to eat this cake or some crisps. Additionally, when you have this attitude you will feel less guilty when you do have a cheat day.
Now, after those pieces of advise I would like to tell you something about my attitude to cheat days. I admit, I am making cheat days once in a while. I believe that when I eat something that I want to I will not be stressed about my diet. What is more, I feel more like I have a healthy diet with some treats instead of a restrictive diet. However, when I do have a treat (it does not have to be sweet, I prefer something savory lately ๐Ÿ˜‰ ) I make something at home. Then I know what are the ingredients. And, I can improvise in the kitchen – which makes me relaxed.
Did I help you a little? Do you have any questions or you feel like you need to say something. The comment section is there for you ๐Ÿ˜‰