Heal Your Thyroid Starting in 5 Steps

Your thyroid is a butterfly shaped gland in your neck that regulates practically all your metabolic processes. It’s possible for the thyroid to be underactive (hypothyroid) or overactive (hyperthyroid). One can be diagnosed with primary hypothyroidism, when your hormone isn’t able to produce enough thyroid hormone or have hypothyroidism due to an autoimmune condition called Hashimoto’s. Two things that trouble me about thyroid disease is that an estimated 30-50 million Americans have hypothyroidism and aren’t even aware of it and most of them are women. I myself have had slight thyroid issues, my mother has them, so I am very careful of what I put into my body and seek out foods that help support a healthy thyroid.

Common Symptoms of Hypothyroidism

  • weight gain

  • fatigue

  • cold hands and/feet

  • brain fog

  • constipation

  • thinning hair

  • dry skin

Not so Common Symptoms

  • high cholesterol

  • infertility

  • heart palpitations

  • fluid retention

  • heavy periods

Why is your thyroid so important??

It impacts not only your metabolism, but also your brain function/cognition, body temperature, cardiovascular function, fat/cholesterol metabolism, female hormone balance and fertility.

What can you do heal and maintain thyroid health??

Turns out there’s quite a bit you can do to maintain optimum thyroid health and reap the benefits of a healthy body and mind.

  1. Eat foods high in Selenium, an important mineral that’s essential for the conversion to the active thyroid hormone, like brazil nuts, fish, shellfish and liver.

  2. Eat foods rich in Zinc, which also aid in the conversion of inactive to active thyroid hormone, like oysters and shellfish, grass-fed beef, spinach, pumpkin seeds and cacao.

  3. Eat foods rich in protein and Omega 3s, that aid in transporting the thyroid hormone and reducing inflammation in the body, like wild salmon, sardines, mackerel, flaxseeds, walnuts and chia seeds.

  4. Eat (and cook with) Coconut Oil, a medium-chain fatty acid that aids in boosting your metabolism and as a healthy fat it helps your body build hormones. Start with 1 tbsp of coconut oil first thing in the morning.

  5. Add Turmeric to your routine! It’s a powerful anti-inflammatory, loaded with antioxidants and helps boost liver function. A well functioning liver is crucial for thyroid hormone conversion. Use it as a spice in your cooking, add it to your juices or smoothies.

Turmeric Smoothie

1 cup organic coconut milk (Flax/Almond/Hemp milk are good substitutes)

½ cup pineapple chunks, frozen or fresh

½ banana

½ tbsp coconut oil (can use 1 tbsp for added detoxification)

1 tsp chia seeds

1 tsp raw maca powder

½ tsp turmeric (can use 1 tsp for added detoxification)

½ tsp Ceylon cinnamon

1 tbsp raw cacao powder (optional)

=>Blend and enjoy! It is best to drink this first thing in the morning to start your day off with its great detoxifying effects and nutrients. **(It definitely cleansed me - so if you haven’t done a cleanse, start with Flax/Almond/Hemp milk)

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N


Boost your Mood with Food

There have been some times in my life when I’ve felt down or blue, as I’m sure has happened to other people. I can’t say I was “depressed” but I might’ve been, had I taken the time to evaluate how I was at that time. For other people depression is very real and isn’t something that they can just shake off. What I have seen and studied though gives me hope that with some minor changes to our diet & nutrition we can manage this illness. Nutritional imbalances have been proven to affect not only the body, but the fragile chemistry that is our brain. I’m going to share with you some nutritional deficiencies that once corrected can make you feel better - and some recipes.

  1. Lean protein rich in Omega 3s, like Wild Salmon, Artic Char, Mackerel - cold-water fish, have plenty of amino acids that have positive effects on the chemicals in your brain, helping balance your moods. They are also a great source of energy.

    1. Nuts and seeds like Walnuts, Flaxseeds, Chia seeds, Almonds are also high in Omega 3s.

  2. Berries, like blueberries, strawberries, blackberries, raspberries, can help prevent the release of cortisol - a stress hormone that aggravates symptoms of depression and causes one to retain fat around your midsection.

  3. Limit your sugar intake - anything that ends in -ose or that has ‘syrup’ in its name and be mindful of any hidden sugars, read your labels. Every 4 grams of sugar listed on the label equals 1 teaspoon.  

  4. Research into Folic Acid has shown that it can help boost your mood. Go for leafy greens, like spinach and swiss chard, oatmeal, sunflower seeds, lentils and black-eyed peas.

  5. A diet rich in vitamin B-12 has been shown to have a positive effect on the brain. To keep your levels optimal go for lean, grass-fed beef, clams, oysters, crab, wild salmon and organic, cage-free eggs.

  6. Vitamin D is also important for its mood-enhancing properties. Your body makes it from the sunshine, just 10-15 minutes of sunshine can help your body get its dose, but make sure you time it right, either early in the day or later in the afternoon. Organic cage-free eggs and fish with bones in it are other sources of vitamin D.

  7. Dark Chocolate!! (Just when you thought there was no ‘good news’ on this list!) But there is one caveat - it cannot be Hershey’s or Mars or a pint of Haagen-Daas!! In order to get the mood-enhancing effects of chocolate - it has to be at least 70% cacao and preferably organic.       

As you can see from this list - it almost exactly reflects what a truly healthy and healing diet is. The benefits of eating clean and lean will have positive effects on everything from your body weight to your energy levels to your hair and skin and nails and your mood!! It makes sense. No special fad diets or calorie restriction just real, healing food.

Spinach & Lentil Frittata

4 organic, cage free eggs

1 bunch spinach, organic - coarsely chopped and rinsed

4 scallions, organic - diced

½ onion, organic - diced

½ cup lentils, organic  (can substitute with a can of wild salmon)

2 tbsp butter, organic

1 tsp himalayan sea salt

*Start by melting butter over medium heat. Add the scallions, onions and lentils and allow them to cook for about 2 minutes. Add the spinach and stir it gently allowing it to cook down - this is going to look a little scary but put the whole bunch in. Add the sea salt. In a separate bowl - whisk the eggs. Add them to pan. Cover and reduce heat to low-medium setting. Cook, covered, for about 15 minutes. Serve and enjoy!   

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

Get Glowing Skin!

There are days when I look at my skin and I can notice every little line and when the unevenness makes me think about what I’ve been up to over the last day or so. I know when I reflect I often realize that I didn’t eat as clean and well as I usually do and/or I didn’t get adequate sleep. So I have to get back on the proverbial horse. It’s not easy to be on top of your eating and sleeping habits but if you stay on it, you’ll have more and more days when you wake and admire the glow and smoothness of your skin. In terms of the foods we eat, not all of them are created equal in their ability to rejuvenate and beautify our skin. I won’t go into my anti-sugar tirade.. suffice to say it causes wrinkles and a host of other chronic illnesses. But I will share with you the foods that increase collagen production, fight off sun damage, reverse dryness and reduce redness/inflammation.

  1. For skin redness/blotchiness, add Flaxseeds, either whole or ground, to your diet. Flax is loaded with Omega-3s, B vitamins, zinc and folic acid. These nutrients are essential for healthy skin.

  2. Suffer from dry skin? Eat wild salmon, mackerel, artic char and herring 3-4 times a week; cold water fish are rich in Omega-3s.

  3. Signs of sun-damage? Add tomatoes, sunflower seeds and almonds to your diet; tomatoes are rich in lycopene which helps you skin resist the effects of the sun’s UV rays and the vitamin E in sunflower seeds and almonds also protect the skin from free radicals caused by UV rays.

  4. For fine lines, wrinkles and sagging skin, help your body increase collagen production by eating foods rich in vitamin-C like guavas, yellow and red peppers, broccoli, kiwis, kale, strawberries, mangoes, pineapples and oranges.

   Between the nuts and seeds, the cold-water fish and the abundance of organic fruit and veggies there should also be plenty of water! Hydration is essential in order to help our bodies get rid of impurities. You don’t want them to make themselves known ON your skin. At the end of the day, you can spend hundreds of dollars on quality, expensive creams (which I admit I do) but if you don’t nourish your skin with the right foods it will be a huge waste of money. Bottom line?? Invest in yourself!! In your body! You only get ONE!!

A few other tips to take your skin and body to the next level of beauty and health:

  • Eliminate processed foods

  • Cut dairy out of your diet

  • Eliminate wheat/gluten

  • Stop eating sugar

I know these few things are probably the toughest things anyone can do. I’ve done them. I know how hard it is. You will feel so much better once you kick the habit though! Start with baby steps like making half your plate veggies at lunch and dinner. Raw is good. Steamed or Sauteed. Just get your half a plate of veggies in! Then you can move on to reducing your intake of one of the categories listed. Remember that easy does it. Start by noticing how much of it you eat and then start reducing it incrementally. Be patient and stick to it. Treat your body with kindness during the process and you’ll see how your skin glows and is more supple. AND you will lose inches and pounds too! Health & wellbeing will be a part of your day to day too! It’s a win-win, on so many levels…

If you found this post helpful, feel free to share it with your friends! Write me with any questions or just to let me know how you’re progressing! Or you can schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

Lose Belly Fat with these Foods

We hear it all the time - stress kills. Stress is super bad for your health. But did you know that stress also causes your body to store fat around your midsection. And, as you may already know, that fat is very hard to lose. The hormone that makes this happen is cortisol & most people don’t know what signs to look for.

Signs of High Cortisol

  • Weight Gain (especially in your abdomen)

  • Blood Sugar Imbalances (crave sugar?? get shaky when you don’t eat regularly??)

  • Losing muscle mass

  • Memory Loss

  • Poor quality sleep/tired even when you’ve slept well

  • Unexplained backaches and headaches

  • Catch colds and infections easily

  • Cravings for unhealthy foods

  • Poor sex drive

  • Anxious/depressed feelings

  • Stomach issues like nausea, abdominal cramps, diarrhea, heartburn or constipation

Some of these clicking in your head? I know when I read these I was thinking...Bingo!! Now, what to do about it?? Because I don’t know about you but I want to have rejuvenating sleep and a thinner waistline. Oh, and I need my memory to be on point if I’m going to learn my scenes! ;)

Lower Cortisol by…

Eating more Spinach - these greens have Magnesium which helps the body balance cortisol levels.

Adding Beans (White) and Barley to your diet - they contain a phospholipid that may help counteract the adverse effects of cortisol by having a calming effect on your nerves and improving your sleep.

Snacking on Citrus -the vitamin C in fruits like kiwis, oranges and grapefruits help slow the production of cortisol and are better for your waistline than carb-rich snacks.

Upping your Omega 3 Fatty Acids - found in fish like mackerel, sardines and haddock and nuts like walnuts and flaxseeds not only do these reduce inflammation in your body but they also reduce your stress levels and hence, your cortisol!

Eating Microgreens - are baby plants (less than 14 days old) that have a higher concentration of nutrients than adult plants. Micro versions of cilantro and red cabbage may contain up to 4 to 6 times the stress fighting vitamin C as their mature counterparts.

Drinking Tulsi (Holy Basil) Tea - is an effective way to reduce your stress/anxiety levels. This herb is an adaptogen that helps reduce the production of stress hormones. This is definitely on my list of nightcaps! :)

Adding a good Zinc supplement -  can help inhibit the secretion of cortisol according to studies. Make sure your diet has solid sources of zinc; 3 ounces of lean, grass fed beef via a pot roast, short ribs or round steak is a good start.  Or you can opt for some seafood, like oysters - 6 medium sized oysters contain over 70 mg of zinc.

Eating some (Quality) Dark Chocolate - by some I mean a piece or two and of good, organic quality. Dark Chocolate has tons of antioxidants that can decrease the inflammation in your body and slow cortisol production. The results of one study indicated that consuming about 40 grams of dark chocolate per day reduced cortisol levels.

I know I’ve got my marching orders!! :)  I’m not going to allow the routine stress of day to day life to add inches to my waistline. Adding a meditation practice into your life is another way to reduce your stress and manage your cortisol levels too. Take these tips, turn them into daily practices and you will rest easier and watch the excess inches melt away.

Schedule a Self-discovery Session with me at  https://www.timetrade.com/book/B6X4N