Live Strong & Age Well

Dietary fiber is the part of plant-based food that mostly passes through your digestive system without breaking down or being digested. Most high fiber plant foods contain both soluble and insoluble fiber. Soluble fiber   attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease.   Benefits: Because of its ability to absorb water and swell up, soluble fiber helps slow down the digestion of carbohydrates and other nutrients preventing sudden spikes in blood glucose levels.  This slower digestion also helps keep you feeling fuller longer.  It also may lower cholesterol level by acting like a sponge that binds to cholesterol and fat in your food, carrying them out of the body through your stools. Soluble fiber sources:...

Digestive System Effects of Hashimoto’s 1. Constipation and Slow Gut Motility The thyroid regulates metabolism, including the speed of digestion. With low thyroid hormone levels, the intestines move food more slowly, leading to constipation. Chronic constipation can contribute to bloating, discomfort, and even increased toxin absorption from stool sitting in the colon too long. 2. Slow Gastric Emptying (Gastroparesis) Food stays in the stomach longer than normal, leading to bloating, early fullness, nausea, and discomfort after eating. This can cause a loss of appetite or make meals feel heavy and difficult to digest. 3. Low Stomach Acid (Hypochlorhydria) and GERD Thyroid hormones help regulate stomach acid production. With Hashimoto’s, low acid levels can lead to indigestion, nutrient malabsorption, and acid reflux (despite the common belief that GERD is due to too much acid). Symptoms include bloating, burping, and heartburn, especially after meals. 4. Sma...

  The Glycemic Index (GI) and Glycemic Load (GL) are tools used to understand how carbohydrates in food affect blood sugar levels. They can be helpful for managing energy levels, blood sugar, and overall health. Glycemic Index (GI) The Glycemic Index ranks carbohydrates on a scale from 0 to 100 based on how quickly they raise blood sugar levels. Low GI (55 or less) – Slower digestion, gradual rise in blood sugar Medium GI (56–69) – Moderate rise in blood sugar High GI (70 or more) – Rapid spike in blood sugar The GI does not consider portion size, which is where Glycemic Load comes in. Glycemic Load (GL) The Glycemic Load considers both GI and portion size , giving a more accurate picture of a food's impact on blood sugar. GL = (GI × Carbohydrate grams per serving) ÷ 100 Low GL (0–10) – Minimal effect on blood sugar. Medium GL (11–19) – Moderate effect. High GL (20 or more) – Large blood sugar spike. How to Use GI and GL Prefer low-GI ...

Hashimoto's disease is an autoimmune disorder that attacks the thyroid gland and can effect the whole body.   Hashimoto's slow metabolism which can result in weight gain, fatigue, and sensitivity to cold.  It can contribute to high cholesterol, slowed heart rate, and increased risk of heart disease. You can have symptoms of muscle weakness, aches, joint pain, and stiffness. It can effect the nervous system by causing depression, memory problems, difficulty concentration, and numbness and tingling in the extremities.  Common digestive symptoms are constipation.  Women can have irregular/heavy menstrual periods and fertility problems.  In men it can cause reduced libido. It causes dry skin, hair loss or thinning, and brittle nails. Since Hashimoto's is an autoimmune disorder, it puts you at risk of having other autoimmune diseases.   Rheumatoid Arthritis, Type 1 Diabetes, Lupus, Celiac Disease, Pernicious  Anemia, Sjogren's Syndrome, Addison's Dise...

Jumping on this mini trampoline provides a full body workout that impacts your whole body.   Benefits: 1)  You target multiple muscles when you jump.   2)  It improves bone density. 3) Helps with balance and coordination 4) Good cardio activity that helps strengthen your heart. 5) Improves circulation and lymphatic drainage. 5) Stress release.  Like with most exercise, your body releases endorphins that make you feel better. General Guidelines for Rebounding Sessions: Beginners: Start with 5-10 minutes and gradually increase. Bone Health & Low Impact Cardio: Start with 15-20 minutes at a moderate pace (gentle bouncing, stepping, or light jogging). Cardio & Endurance: 30-40 minutes if using it as a primary workout. HIT (High Intensity Intervals): 10-15 minutes of short burst (e.g., 30-60 seconds of fasting bouncing, then rest). Lymphatic Drainage & Energy Boost: 2-5 minutes of light bouncing.

Consuming too many added sugars can contribute to health problems such as weight gain and obesity, type 2 diabetes, and heart disease. Sugar  contributes to tooth decay and gum disease. Eating excessive amounts of sugar may increase your risk of developing certain cancers. Diets high in sugar increase inflammation in the body, may cause insulin resistance, both of which increase cancer risk. Consuming sugary products might give you a brief energy boost that is quickly followed by a sharp drop in blood sugar, leading to major fluctuations in energy levels. The American Heart Association recommends the following daily added sugar limits: Women : No more than  25 grams (6 teaspoons or about 100 calories) Men : No more than  36 grams (9 teaspoons or about 150 calories) These limits apply to  added sugars  (like those in processed foods, sugary drinks, and sweets), not naturally occurring sugars found in whole fruits, vegetables, and dairy. Cutting out sugar can lead...

  A vibration plate is a platform that vibrates when you stand on it. This forces your muscles to constantly contract and relax. It activates muscle fibers and improves muscle strength. Benefits of using the vibration plate: 1) Improves bone density by helping to stimulate bone growth. A benefit for those with osteopenia or osteoporosis. 2) Enhanced Circulation by promoting blood flow, which can assist with recovery and reduce muscle soreness. 3) Better Flexibility, balance, and coordination which is especially important as we age. 4) Can help reduce cellulite by improving circulation and muscle tone. 5) Helps to stimulate the lymphatic system by encouraging muscle contractions, which can aid in the movement of lymph fluid throughout the body. This reduces swelling, and enhance detoxification processes. It's a nice addition to your exercise routine. You can do squats, balancing exercises, stretching, glute bridges, arm curls, lunges, bicep curls, plank pose, marching, and so much...