1) Go 100% gluten-free

While Hashimoto's is often thought of as a thyroid problem, it's actually an autoimmune issue whereby the thyroid is attacked. The protein in wheat is called gliadin, and it actually looks very similar to the gluten molecule in the body. This causes the immune system to amplify its attack, whereby worsening Hashimoto's symptoms.

This is a situation where reducing gluten won't cut it, or even having it on occasion won't work. It needs to be eliminated completely from the diet. One exposure can hang around for up to 6 months in the body, so it's just not worth it. Chris Kresser, a leader in the fields of integrative and functional medicine, explains in an excellent post here how gluten is so destructive for Hashimoto's and other people with certain autoimmune conditions.

2) Be cuckoo for coconuts!

I could do a whole blog post on all the wonderful things coconut oil does for the body. Most of it I've learn from a wonderful book by Dr. Mary Enig, called Eat Fat, Lose Fat. I highly recommend you pick up a copy if you haven't read it. She's the world-renowned biochemist and nutritionist who has dedicated her life to researching and advocating the dangers of trans fats (she was the original whistleblower to the FDA regarding their longterm dangers). She has gone against the grain in using traditional fats (coconut oil, lard, tallow, egg yolks) through the low-fat craze of the 1980's and 90's to present. Mainstream society is finally catching up. 

So why coconut oil? How does it help your thyroid? Well, what do people with Hashimoto's struggle with?

• Slow metabolism
• Inability to lose weight
• Cold intolerance
• Gut issues (leaky gut)
• Low energy
• Blood sugar instability 
• Dry hair, skin and brittle nails

First of all, it increases your metabolism. Coconut oil is a saturated fat made up mainly of medium-chain triglycerides, or MCT's. This is a unique and special kind of fat. Unlike other fatty acids, MCT's are converted into energy by the liver instead of being stored as fat. This increases energy levels and also increases metabolism (which can in turn help with cold intolerance issues). In addition, coconut oil has a satiating effect, which may help someone to decrease their calorie intake throughout the day, without even necessarily trying. This fat slows digestion, which can help blood sugars to remain more stable between meals. Coconut oil also nourishes the digestive system, as it has antimicrobial and antioxidant properties that can suppress inflammation. Lastly, coconut oil works wonders straight out of the jar on skin and hair to moisturize. I often apply it in lieu of body lotion of leave it in my hair overnight as an intensive conditioner. 

3) Raw isn't always best

While we think of veggies as always being a healthy option, there are a couple caveats. Raw cruciferous vegetables including cabbage, kale, brussels sprouts, broccoli and cauliflower contain natural chemicals called goitrogens (goiter producers) that can interfere with thyroid hormone synthesis. This can lead to thyroid issues. However, there's a way to remedy this. Goitrogens are  deactivated by heat so lightly steaming, roasting or sautéing them should eliminate this problem. So you can have your greens and eat them, too. 

4) Look at the big picture to maximize your medication's effectiveness 

A lot of factors can affect how well you absorb the medication. Certain supplements/foods can even interfere with absorption. Here are some general guidelines:

• Take on an empty stomach one hour before breakfast- I take mine first thing each morning
• Avoid calcium, iron and antacids within 2-3 hours of taking medication- They can interfere with absorption. 
• Soy and dairy products can also interfere, so you'll want to follow the 2-3 hour rule of thumb here, as well. 
• Be CONSISTENT. If you take your medication 30 minutes before breakfast, but do it regularly and feel good/have good labs, keep doing what you're doing. Eating high versus low fiber will affect the absorption, so try to have a fairly consistent diet. 
• Certain drugs, such as SSRI's (Zoloft, Prozac) can decrease effectiveness of thyroid medication. So keep that in mind when adjusting your dosages of these. 
• If you're pregnant or breastfeeding, your thyroid needs will likely change, so work closely with your doctor to make sure you're feeling asymptomatic and that your levels are in check. It's very important for both yourself and your baby that your thyroid levels are adequate. 

Like my fitness tips? 

I know how hard it can be to lose weight with a stubborn metabolism so common with hypothyroidism. It can feel discouraging and hopeless. But I've overcome this, and so can you!

I'd love to work alongside you in our upcoming April 18th fitness accountability group! I'll be sharing more tips for how I've boosted my metabolism! Apply today. You're worth a change. 

Fill out my online form.

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21 Day Fix Asian Turkey Meatballs

I was in the mood for something outside of my usual fare and had some ground turkey on hand. That's when I decided to go the Asian route with my dinner!

These meatballs are versatile, high in lean protein and BIG on flavor! You won't be disappointed. 

My hubby and I loved these! Next time I'll make a double batch so I have some to freeze. 

Without further ado, here's the recipe!

Asian Turkey Meatballs

Servings: 30 meatballs approx.

Prep time: 10 min.

Cook time: 15-20 min.

Container equivalents: 5 meatballs equal 1 red container on 21 Day Fix Program

- 2 lbs raw, lean ground turkey (I used 2 packages of the Jenny-O)

- 3 green onions, finely chopped

- 1 inch fresh ginger, finely grated

- 1/3 cup Tamari or coconut aminos (gluten-free soy sauce, tastes exactly the same as regular)

- Ground black pepper to taste

- 1 egg

- 1/3 cup gluten-free oats

1. Preheat oven to 350 F. Grease two baking sheets (or use silicon baking mats, one of my favorite inventions).

2. Mix all ingredients in mixing bowl until just blended.

3. Roll into one-inch balls and place on baking sheet. 

4. Cook for 15-20 minutes or until no longer pink in the center. 

5. Pair with your favorite sides and enjoy! I made an Asian bowl with brown rice and roasted brussels sprouts. It was tasty and filling.

A Huge Turning Point

Today marked a huge milestone in my fitness journey. Not only did I complete the Piyo Program...

I'm just going to come right out and say it...I SURPASSED my fitness goals! 

As you can see by the pictures, I've continued to lean out and sculpt my body with Piyo. And there's one more thing...I've actually crushed my goal weight of 128 pounds...

I'm now 125 pounds. I've never weighed 125 pounds (Fun fact: I was deadlocked at 150 pounds almost all of my 20's, including the day I got married). And what I'm the most proud of, is that it's not a frail or "skinny fat" 125 pounds. I may always have extra skin on my tummy and stretch marks, but that's ok! My body is strong, and it is well fed. I can plank like a badass till the cows come home! I can chase my daughter down the street while she bikes and not want to die!

I cried tears of joy after doing my weigh in and photos. But it's not just because of the physical transformation. I just feel so darn good! I feel like I'm doing something that is transforming my life AND some of those around me. 

In seven short months, I've gone from reluctantly participating in a challenge group (I had serious doubts it was for me...I thought Shakeology was a scam), to completing my first challenge, to doing 2 other programs, to seeing how Shakeology has improved my energy levels and held my sweet tooth at bay, to signing up as a Coach, to becoming an Emerald Coach to now surpassing my fitness goals! It's been quite the whirlwind. 

At this point, I'm not working out or "dieting" to lose weight. I'm eating clean, drinking my daily superfoods and exercising because I LOVE the way it makes me feel. It's just my lifestyle now. It makes me a better mom and wife and friend when I'm able to fill my cup a little each day with something that nourishes my body and soul. 

                      

   

(Above: Me at 22 and 26, running half marathons and living on "diet" food)

And it's not about perfection or deprivation. There are parties and vacations and dinners out that are meant to be fully enjoyed. And by golly, I will eat my dark chocolate everyday from here to eternity, so don't you try to stop me! Life is meant to be LIVED. I let myself indulge and I don't feel guilty, because...that's just no fun. 

If you would have told me I'd be at this place a year ago, I never would have believed you. I was a happy person, but I doubted myself in so many areas. Thoughts like these filled my mind: 

"I could never be that disciplined." 

"I could never eat that healthy." 

"I could never give up Halloween candy and nacho binges." 

"I could never have the time to meal prep and/or workout daily."

"I could never take control of my nighttime food binges." 

If any of these phrases sound familiar to you, I want you realize something...

The way that you talk to yourself in your head is a very powerful thing! You need to make a conscious decision to talk positively in an encouraging, understanding way to yourself. Transformation starts on the inside! Make a decision that you want to become a healthier, more confident YOU. And then support yourself by speaking positive phrases to yourself. 

"I am strong. I am worth this."

"I am improving. I'm proud of myself."

"I'm not going to binge on _________ , because that doesn't align with who I am anymore." 

You have so much power, you just have to believe in yourself and tap into it!

I strongly believe that one of the reasons I'm on this planet is to help other people lead healthier lives. If you want guidance in this area, encouragement, a shoulder to cry on, a cheerleader, etc., I can be that person to help get you started. Your biggest obstacle is your own mind. Let me help get you started as your coach. You'd be surprised of what goals YOU could crush!

Vitamins to Kickstart Your Thyroid

Step One: Make sure you're in the right hands

Here is a list of the supplements my doctor put me on for my Hashimoto's. Always consult a doctor before starting a new regimen yourself. It takes about 6 weeks of consistently taking these EVERYDAY (in addition to following the gluten-free diet) to really feel optimal.

Find a reputable physician who will work side-by-side with you to reach your goals. I really did my homework to make sure I was in the best hands possible and getting the most up-to-date, reputable information. 

My physician is a member of the American Academy of Family Practice,  the Institute for Functional Medicine, and the American Board of Integrative Holistic Medicine. A thyroid patient herself, she has dedicated her practice to natural hormone balancing via the latest evidence-based practice practices. I'll share how I found my physician (and how you can, too!) in a future post. 

If you're looking for dietary/supplement advice or information about natural thyroid hormone, it's paramount to find a physician who takes a holistic approach (hint: this isn't going to be your average endocrinologist). Don't be frustrated if your regular doctor isn't helpful with this. In fact, expect it!

Spend some time researching a doctor that fits the bill. Think of how much time you spend researching a new camera, car, stroller, carseat, etc. before purchasing. Why would this be any less important? You may have to try a couple physicians before you find someone whose values coincide with yours. But it's totally worth it when you finally do!

Nutritional Supplements for Thyroid Patients

Photo Courtesy of FreeImages.com

Selenium - 200mcg - Some studies have shown this mineral to significantly decrease anti-thyroid antibodies (by 50%!), such as this one here. It's a cofactor involved in the conversion of T4 to the more active T3 (the form your body needs for energy). Check the amount in your multivitamin, as you don't want to exceed 400mcg/day. I prefer to take it in the form of Seleno-Methionine, such as this one, because it's more bioavailable.

Iodoral - 12.5mg - The National Institutes of Health maintain that the majority of thyroid impairments are associated with co-existing deficiencies in iodine and selenium. Iodine deficiency is a well-known cause of goiter and hypothyroidism. The decrease in use of salt and increase of bromine in the diet (used to condition bread dough and also present in vegetable oils) has led to higher iodine deficiency in the US population, as bromine competes with iodine in the body.

Dosages in iodine supplementation are controversial, but this dose equates to the average Japanese citizens' daily intake of iodine. Concerns about excess iodine supplementation causing hypothyroidism often occur concurrently with selenium deficiency. Taking both Iodine AND selenium together should solve this problem. Read Dr. David Brownstein's book, Iodine: Why You Need it, Why You Can't Live Without It for more information.

I take this one here.

Magnesium - 400-800mg - This plays an important role in heart and bone health, and may help prevent heart palpitations and rhythmic disturbances. The biggest thing it helps me with is anxiety, a common complaint of Hashimoto's patients. I prefer this brand because it isn't buffered with inferior forms of magnesium and the glycinate form doesn't cause GI disturbances (such as diarrhea) common with magnesium oxide and citrate. 

Multivitamin/Shakeology - Personally, I don't take multivitamins anymore. I drink Shakeology daily and it provides everything a multivitamin does and beyond. I'll talk about the myriad of benefits of drinking Shakeology (and why it's so beneficial to anyone with thyroid issues especially!) in a later post. 

Vitamin D3 - 1000units+ (read below)- This is a powerful agent for preventing cancer. Patients with Hashimoto's tend to be low in vitamin D due to abnormalities in their vitamin D receptors. Studies suggest that Vitamin D is essential for bone health, and may help prevent diabetes, heart disease and fight cancer. Check your level before starting supplementation. 

I was shocked to find that mine was low (29) even living in sunny southern California! I actually had to take 7500 units daily to get mine up to a healthy level (yes, my doctor is okay with this). You want to be careful if you have a history of kidney stones and always consult your doctor regarding dosage. Check out this book by Michael Holick, Ph. D., M.D. or his website www.uvadvantage.com for more information. 

I take this supplement of vitamin D3. 

Adrenal Support - 1 tablet three times a day with food - The systems of the body are akin to a symphony. When one part isn't functioning properly, it stresses other systems. Many hypothyroid patients need some form of adrenal support for weak adrenal function, due to the stress it places on your body. This supplement provides a nice "floor" of hormone function, by providing low levels of adrenal and other hormones. These were formulated by Dr. Wilson, author of the Adrenal Fatigue book. I'll talk more about adrenal fatigue and why it must be corrected for optimal health and thyroid function in a later post.

Like I said, it will take time of taking these consistently and on a daily basis (6 weeks, give or take) to really feel the full effects. For me, these have been very helpful in resolving my residual thyroid symptoms.

Questions? Comment below or contact me!

Broccoli Chicken Mac N Cheese (21DF)

This recipe is from Autumn Calabrese's cookbook Fixate. I love this cookbook because it's chocked full of 21 Day Fix approved clean eating recipes. These dishes can be enjoyed by all, not just those wanting to lean out!

This recipe tastes like a cheat meal, and my husband and kids love it! It just goes to show that healthy eating can be tasty. I make mine gluten-free, but you can make it either way.

Without further ado, here's the recipe:

Broccoli Chicken Mac N Cheese (21 DF)

Serves 8 (1 1/2 cups each) 
Prep time: 20 minutes
Cooking time: 17 minutes
Container equivalents (per serving): 1 green, 1 yellow, 1/2 red, 1/2 blue)

- 4 oz. dry whole wheat or gluten free macaroni elbows (I use gluten-free brown rice pasta)
- 4 tsp. organic, grass-fed butter
- 2 Tbsp. unbleached whole wheat flour (I use gluten-free all purpose flour)
- 1 1/2 cups unsweetened almond milk
- 1 1/4 cups grated cheddar cheese (I actually used the shredded Mexican cheese from Costco and it turned out great)
- 3 cups chopped boneless, skinless chicken breasts
- 6 cups steamed broccoli florets, steamed
- 1 tsp. sea salt
- 1/2 tsp ground black pepper

1. Cook macaroni according to package directions. Set aside. 

2. Melt butter in large saucepan over medium heat. 

3. Add flour; cook, whisking constantly, for 1 minute, or until brown (don't let it brown). 

4. Slowly whisk in almond milk; cook, whisking constantly, for 1 to 2 minutes, or until mixture thickens and there are no lumps. 

5. Reduce heat to low. Add cheese; cook, whisking constantly, for 2 to 3 minutes, or until melted. 

6. Add chicken, broccoli, salt and pepper. Cook for 1 minute or until heated through. 

7. Serve immediately. 

Homemade KIND Bar Recipe - Dark Chocolate with Nuts and Sea Salt

One of my favorite daily treats are KIND Bars. They are low in sugar, tasty and hit the spot for an afternoon chocolate indulgence without taking me off track of my eating plan. They make the perfect breakfast on-the-go (who doesn't love chocolate for breakfast?!) or afternoon purse snack when I'm out running errands. And they are 21 Day Fix friendly!

They're a bit pricey and seem to use basic ingredients, so I thought, why not make them and see if it's worth the effort? These can be made for about 44 cents a bar, whereas you'll pay around $1 a bar at Costco (and not always get your favorite flavor) or $1.49 at Trader Joe's. 

So I hopped onto TheYummyLife, a food blog I love, and tried out Monica's recipe.

I anxiously awaited by husband's reaction as he bit into one...

"Whoa! These are AMAZING!" I followed his lead and tried one and, I have to say, I was not disappointed! These bars taste BETTER than the original in both of our opinions. They even top his all-time favorite homemade granola bar from a high-end boutique hotel in La Jolla. 

My 3-year-old gobbled one up and said, "Thanks for dessert, mom!"

I will definitely make these again, they weren't hard to make, especially now that I've made them once. In the future, I will make a double batch and keep them in the freezer.

These are gluten-free and can be made vegan, as well. 

Homemade KIND Bars - Dark Chocolate with Nuts and Sea Salt

Servings: 20 bars
Prep time: 20 minutes
Cook time: None if nuts roasted, or 10 if roasting nuts
Container equivalents per serving: 1 blue, 1 tsp

Ingredients:

FOR NUT MIXTURE:

• 2 cups whole roasted unsalted almonds
• 3/4 cup whole roasted unsalted peanuts
• 3/4 cup roasted walnuts, chopped (I was out of walnuts so subbed in cashews)
• 1/2 cup puffed millet or rice
• 1 tablespoon flaxseed meal

FOR SYRUP:

• 1/2 cup honey (sub out for all brown rice syrup to make it vegan)
• 1/3 cup brown rice syrup
• 3/4 teaspoon sea salt, divided
• 1 teaspoon vanilla

FOR CHOCOLATE DRIZZLES:

• 1 cup dark chocolate chips (use Enjoy Life brand for vegan version)
• 1 tablespoon vegetable, grapeseed, or coconut oil

Directions

Grease/spray large bowl, 9x13 baking sheet/pan, wooden spoon or rubber spatula. Set aside.

IF NUTS AREN'T ALREADY ROASTED:
Preheat oven to 350 degrees. Spread nuts  on large baking sheet and bake for 10 min. until lightly toasted and fragrant. 

Add  toasted nuts to large bowl. Add puffed rice/millet and flaxseed meal. Stir to combine; set aside.

In 1-1/2 or 2 quart saucepan, combine honey, rice syrup, 1/4 teaspoon of salt, and vanilla over medium-high heat. Cook, stirring frequently, until mixture reaches 260 degrees (hard ball stage) on a candy thermometer. Immediately, pour mixture over nut mixture, stir until evenly coated. Quickly transfer to greased/sprayed 9x13 pan, use hands to spread mixture evenly in pan; press the mixture to close in holes and distribute evenly all over the pan. Using bottom of greased/sprayed drinking glass to tap and compact mixture in pan. Sprinkle top with 1/2 teaspoon sea salt. Let cool 20 minutes. 

While still slightly warm, invert pan on cutting board and tap until mixture falls out in one piece. Cut into 20 bars. I cut them to weight about 40 grams each, as that's the weight of KIND bars. (If they cool too much and become too hard or brittle to cut easily, put in warm oven for 1-2 minutes to soften; proceed with cutting.) Allow bars to cool completely before proceeding with chocolate drizzles. 

FOR CHOCOLATE DRIZZLES: Add chocolate chips and oil to microwave safe bowl. Cook on high power in 20 second intervals, stirring each time, just until last chips melt into mixture (approx. 60 seconds total). Use fork or squeeze bottle to drizzle chocolate over nut bars. Let cool until chocolate hardens.

STORAGE TIP: I wrapped mine burrito-style in parchment paper and put them in the freezer, where they can be left for probably a month or so (although they'll never last that long before being eaten!). They can be left for a week in an airtight container at room temperature. 

 So what do you think? Are they worth the effort? I'd love to hear your thoughts!

How to Improve the Health of Your Entire Family

Two years ago, a visit with the doctor revealed that my husband had high cholesterol. Not alarmingly high, but high enough he needed to make a change. Our life was already so jam-packed full that he tried to eat better but it still wasn't enough. So he decided to start going to the gym again.

Being the amazingly supportive wife I am, I would get resentful when he would leave me with the kids for a couple hours on Saturday and Sunday to go to the gym. And then I would feel guilty for giving him attitude because he was trying to take care of himself. I wanted him to be healthy, but I hated that it was taking a huge chunk out of our weekend together. It was a no-win situation.

One of the biggest blessings of my fitness journey is something I didn't expect. Because, although I was the one who signed up for a challenge group, it wasn't just me who lost weight and became more fit. My husband benefited from this, too. He lost twenty pounds and his cholesterol came down to a healthy range by simply following the program I was on.

And really, it was easy. I prepped my meals...I prepped his. I worked out and asked him to join me....he joined me. As busy as we are, it really wasn't hard. We just got up 30 minutes earlier than we normally would, knocked it out, and then felt good about ourselves the rest of the day. By eating clean, whole foods, we were able to eat delicious, healthy food and never be hungry. The weight came off quickly, which made it all the more motivating to keep going!

Dying after Cardio Xtreme! 

As women we have a lot of influence in the home. If we want our families to be healthier, it starts with us. Whether that means reading a book on clean eating, taking family walks after dinner, joining a challenge group or preparing healthy lunches for your kids, the small choices you make will steer your family one way or another. We have the privilege of being a catalyst for change in our families, which I see as a great opportunity!

When you are living a healthy lifestyle, it will trickle down to your husband and children. If you want your family to be healthier, start with yourself. They will follow your lead. There are so many tasty and healthy recipes, and so many options for quick workouts, that it's really not hard. Getting over the mental obstacle of thinking you can't do it is the hardest part.

So start with one small change tomorrow. It doesn't have to be drastic! Have fruit with your sandwich instead of chips. Have celery sticks and peanut butter instead of crackers. Drink your coffee black or with cinnamon and unsweetened almond milk instead of creamer. Once you've made that change a habit, move onto something else. These seemingly small and insignificant changes will add up over time and will equal a healthier, happier you and family.

Another Post-Workout Sweatie Selfie

I'm so glad we found an alternative to my husband's weekend warrior gym escapades. Our workouts are sometimes the only time we spend together all day. When that alarm goes off in the morning, we're tired and have crazy hair. But we motivate each other, throw our workout clothes on, run downstairs and hit play. We laugh at each other and tease each other throughout the workouts. It's a ritual that we really enjoy now. So when the weekends roll around, not only do we enjoy more leisurely time together, we're both healthier and happier.

Tired and Overweight? - It’s Not Your Fault & How to Change It

For years, I’d struggled with vague symptoms and didn’t know why:

When I was diagnosed with Hashimoto's hypothyroidism, I felt relieved and hopeful. Finally I’d be motivated to be the person I always dreamed of and live without anxiety. Finally I was going to lose weight and feel amazing again!

I enthusiastically filled my Synthroid prescription and started taking it as ordered. 6 weeks went by and I lost a couple pounds, but I still couldn’t shake all the hypothyroid symptoms I was having. 

“I must still need a higher dosage,” I thought to myself. A trip to my doctor, a well-respected endocrinologist, revealed that my labs had come back as normal. According to him, I was fixed! My doctor seemed puzzled that I wasn’t equally pleased with the results. 

“If my labs are normal, why am I still having symptoms? Is there anything else I can do?” I asked. 

I was hopeful he would be able to point me in the right direction of dietary alterations, supplements, etc. But alas, he had nothing for me. He said the medicine had corrected the problem. It must be something else. 

I felt powerless. My optimism was defeated. I had been looking forward to a new chapter in life. One filled with energy, a faster metabolism, clearer thinking. But these hopes were dashed in an instant. I had been told I was “better.” 

I didn’t know what to do. But I knew I had to do something. Being the book lover I am, I did what I usually do when I have a problem: I find a book on the topic at hand. 

As I Googled my way around the literary world, I stumbled across a book called Stop The Thyroid Madness. It immediately spoke to me. I wasn’t the only one in this situation. In fact, far from it! There were so many other thyroid patients just like me. Patients who were told their labs were normal, so their complaints must be due to “something else.” 

The book had a webpage with a forum full of fellow Hashimoto’s patients. What I liked about these patients was their determination. They weren’t going to accept that there was nothing else they could do. They knew there must be a better life for them and nothing was going to stand in their way. They were actively seeking to improve their health. 

Long story short, I found a wonderful physician who takes a Western AND holistic approach. She truly listened to my story, and helped me with the residual issues I was having. She put me on a gluten-free diet (I didn’t even know what that was at the time), a daily vitamin regimen, natural thyroid hormone and gave me (something I loved) a reading list full of helpful books!

I followed the regimen she prescribed for me to a “T” and it really helped. I was feeling 85% better, but I knew I had the potential to feel even better. I knew there were changes I could make in my diet and lifestyle habits. So I signed up to be in a Challenge Group under my friend and coach, Laura. 

The daily exercise programs and Shakeology gave me the extra push I needed to feel amazing! The Shakeology has done some pretty amazing things for me, which I’ll discuss in a different post. I fell in love with the Challenge Group atmosphere and signed up to be a Coach to help others on their journey. Today, I am the fittest, most motivated and confident that I’ve ever been. I feel like I could take on the world! I'm so glad I didn't give up on my health journey! 

Before and after getting my Hashimoto's under control. 

Frederick Buechner once said “The place God calls you to is the place where your deep gladness and the world’s deep hunger meet.” I feel like one of the biggest reasons I was put here on earth is to comfort and encourage others. 

If you’re reading this, you’re probably feeling a lot like I was 4 years ago. I want you to know that things can get better. You can have your energy, your optimism and your metabolism back. You’re going to have to work at it, you’re going to have to make changes and it’s not going to be easy. But is it worth it? Heck yeah! If I can help just one person feel better, then it’s worth it. 

Here should be your points of action:

1) Educate yourself! There are so many great books written by experts in the field. A few are:

- Stop the Thyroid Madness (Janie Bowthorpe) - excellent online forum with patient info

- Living Well with Hypothyroidism (Mary Shomon, MD)

- The Thyroid Solution (Ridha Arem, MD)

2) Find a physician who prescribes natural thyroid hormone and uses the three-legged stool approach. This physician takes the following into consideration:

- lab values (free T3 and T4, not just TSH)

- physical exam findings 

- YOUR reported symptoms (i.e. How do YOU feel?)

3) Commit to healthy habits, which include:

- eating clean, whole foods

- exercising 4-6 times/week

- sleeping 8 hours a night when possible 

- stress reduction

If you need help with motivation or accountability, I'd love to Coach you in either FREE clean eating or traditional Challenge Group setting. I'll share meal plans, clean eating recipes, motivational tips, etc.

Write down your goals for yourself and start working on them today! You can make a change!