I added more things like:
- Cooked Cruciferous vegetables (Limit this to no more than 2x per week)
- Fermented foods
- Fatty fish (e.g., wild-caught salmon trout, tuna and mackerel. )
- Chicken and Turkey ( organic hormone & Antibiotic free)
- Grass Fed Beef
- leafy greens
- Nitrate free bacon
- Nuts, such as walnuts and almonds
- Seeds, such as pumpkin, chia and flax
- Coconut Flour, Almond Flour and hemp seeds
- Chia Seeds
- Kelp and seaweed
- Celtic or Himalayan sea salt
- coconut oil
- organic butter ( preferably Grass fed)
- Bone Broth
- Eggs: Look for pastured or omega-3 whole eggs. ( if you don’t have a food allergy)
- Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
- Fish oil (EPA/DHA)
- Vitamin B Complex
- Vitamin C
- Vitamin D3
- Ancient Nutrition- Bone Broth Collagen Loaded with Bone Broth Co-Factors
Studies have shown that this lifestyle change will;
- Cholesterol. This lifestyle change has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
- Weight Loss. As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.
- Blood Sugar. Many studies show the decrease of LDL cholesterol over time and have shown to eliminate ailments such as type 2 diabetes.
- Energy. By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.
- Hunger. Fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer.
- Acne. Recent studies have shown a drop in acne lesions and skin inflammation over 12 weeks.
Simple rules to apply!
- Take your medication in the morning with 16oz of warm freshly squeezed lemon water
2. If you must drink coffee in the morning. Wait 1 hour after your medication and please let it be bullet proof coffee!
3. Drink a glass of water before every meal
4. Don’t drink your calories. Don’t waste your calories. Most of everything is a calorie. Read labels.
5. Eat a protein at every meal ( Remember: Soy & fake foods are not healthy proteins !!)
6. Avoid gluten
7. Avoid bad carbs. white potatoes
8. READ food labels ( stay away from fake, made in a lab, made by man, processed or artificial foods aka Frankenstein foods meaning they are not real) Remember if it can sit on the shelf for a long time, it certainly can sit in your body the same way.
9. Size does matter. Learn your portion sizes
10. Get your good fats in!
11. No fried foods, no fast food
12. Eat a real breakfast!
No Bake Dairy Free Sugar Free Overnight Oats
3 cups Bob’s Red Mill Gluten-Free Old Fashioned Rolled Oats
3 cups unsweetened almond milk
3 tablespoon of chia seeds
1/2 teaspoon of vanilla extract
- In a large bowl stir together all ingredients except fruit toppings.
- Let stand for 30 minutes.
- Divide mixture into 4 mason jars, about 3/4 cup each or 6 mason jars, about 1/2 cup each.
- Add fruit toppings to each if desired.
- Cover and refrigerate overnight.
Quinoa Breakfast bowl
1 cup of cooked quinoa
1/2 cup of unsweetened almond milk
1/2 teaspoon of cinnamon
1/3 cup of blueberries
Cook quinoa according to directions
add almond milk to warm quinoa
Mix in cinnamon & blue berries
More great recipes Here click on link below
There are many studies showing that a lower -carb diets improve markers of metabolic syndrome such as blood lipids, insulin levels, HDL-cholesterol, LDL particle size and fasted blood sugar levels, and that the improvements reasonably are even greater when carbs and protein are restricted to a larger extent – i.e. when a more ketogenic approach is applied.
You may see some limitations on your performance when you first begin this lifestyle change, but as your body fully adapts to using fat as the primary source of energy – all of your strength and endurance will return to normal.
Many people ask if carbs are needed to build muscle. Of course they’re not. If you’re asking this question, I will assume you know how you gain mass.
As a precaution, you should always check with your physician if you have any concerns about starting a new way of eating. You should especially be weary if your family has any pre-existing kidney or diabetic conditions– as the higher intake of proteins will put strain on your kidneys.
High cholesterol, high blood sugar, and heart disease is not something you need to worry about. High fat, low carb diets are well-known and documented for their improvements in cholesterol, blood sugars, and reduction of heart disease.
Overall, eating a high amount of fat, moderate protein, and low amount of carbs can have a massive impact in your health – lowering your cholesterol, body weight, blood sugar, and raising your energy and mood levels.
Once you’re in the mindset to start a more realistic, healthy approach at losing body fat – a low carb lifestyle doesn’t seem as bad. Give it a few weeks to get over the initial hump, and those cravings for carbs will go away.
Some studies have shown links between artificial sweeteners and sugar cravings, so if you drink diet sodas or if you use a lot of artificial sweeteners – try to throw them out and reform your eating philosophies.
EAT. ENOUGH. SALT.
When you are eating lower carbs your body doesn’t retain water the same way, so sodium and other important electrolytes get flushed out quickly. You need to replenish these or you will feel awful – it can even lead to heart palpitations, panic attacks, and other different scary things.
Salted bone broth or stock is a great way to replenish your electrolytes. In addition, you should supplement potassium (I use a light salt which is half sodium and half potassium – works great and you can find it in your spice aisle) and magnesium to avoid lightheadedness, cramps, headaches, etc.
DRINK YOUR FAR SHARE OF WATER.
Water Boosts Metabolism
Lots of people don’t realize the true importance of drinking enough water everyday and how it can impact both your health and your weight loss efforts. “Water’s involved in every type of cellular process in your body, and when you’re dehydrated, they all run less efficiently — and that includes your metabolism. Think of it like your car: if you have enough oil and gas, it will run more efficiently. It’s the same with your body.”
“Your metabolism is basically a series of chemical reactions that take place in your body,” says Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville. “Staying hydrated keeps those chemical reactions moving smoothly.” Being even 1% dehydrated can cause a significant drop in metabolism
Aim for at least 100 ounces a day – especially in the first couple of weeks until your body adjusts.
(Necessary internet disclaimer: there is such a thing as too much water so don’t get silly about it)
To make it a littler easier to calculate how much water to drink everyday, here are the recommended amounts for a range of weights. Remember to adjust for your activity level.
|Weight||Ounces of Water Daily|
|100 pounds||67 ounces|
|110 pounds||74 ounces|
|120 pounds||80 ounces|
|130 pounds||87 ounces|
|140 pounds||94 ounces|
|150 pounds||100 ounces|
|160 pounds||107 ounces|
|170 pounds||114 ounces|
|180 pounds||121 ounces|
|190 pounds||127 ounces|
|200 pounds||134 ounces|
|210 pounds||141 ounces|
|220 pounds||148 ounces|
|230 pounds||154 ounces|
|240 pounds||161 ounces|
|250 pounds||168 ounces|
Life is an experiment. Be kind to yourself. People really don’t know what you are going through. Be patient, love yourself and step forward without judgement on those who have no clue. Reach for happiest with every breath you take. Trust your heart. Keep your faith and walk ahead!—Audrey Childers
In case you get hungry between meals, here are some healthy, approved snacks:
- Fatty meat or fish.
- A handful of nuts or seeds.
- Cheese with olives.
- 1–2 hard-boiled eggs.
- 90% dark chocolate.
- A low-carb milk shake with almond milk, cocoa powder and nut butter.
- Full-fat yogurt mixed with nut butter and cocoa powder.
- Strawberries and cream.
- Celery with salsa and guacamole.
- Smaller portions of leftover meals.
Click on this link for a 14-Day Ketogenic Diet Plan
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Health and Happiness,
The information and recipes contained in blog is based upon the research and the personal experiences of the author. It’s for entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this blog, the reader agrees that under no circumstance the author is not responsible for any loss, direct or indirect, which are incurred by using this information contained within this blog. Including but not limited to errors, omissions or inaccuracies. This blog is not intended as replacements from what your health care provider has suggested. The author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations or procedures discussed in this blog. All matters pertaining to your health should be supervised by a health care professional. I am not a doctor, or a medical professional. This blog is designed for as an educational and entertainment tool only. Please always check with your health practitioner before taking any vitamins, supplements, or herbs, as they may have side-effects, especially when combined with medications, alcohol, or other vitamins or supplements. Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek. I hope this blog will teach and encourage you to take leaps in your life to educate yourself for a happier & healthier life. You have to take ownership of your health.