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.