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. 

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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!