Monthly Archives: April 2017

Gluten free, Grain free, Low Carb, Creamy Buffalo Chicken Zucchini Noodle Casserole

buffalo-chicken-casserole1
Creamy Buffalo Chicken Zucchini Noodle Bake
 

 
Ingredients
  • 1 lb boneless skinless chicken breast cooked and chopped
  • 2 inch large or 3 small zucchini squash spiral cut in noodle shapes, I used this spiral slicer, 8inch, 4
  • 1 medium stalk celery chopped finely
  • 2 tbsp red bell pepper chopped *optional
  • 1 1/2 tbsp Parmesan cheese
  • ½ cup organic sour cream full fat kind
  • 1 tbsp butter or ghee
  • 1 ½ tbsp to 2 red pepper sauce or to taste I used Frank’s original red pepper sauce
  • 3 tbsp unsweetened canned pumpkin puree or butternut squash puree found in the baby food section
  • ½ tsp ground mustard spice
  • ¼ tsp garlic powder
  • 1/3 cup cheddar cheese grated
Instructions
  1. Preheat oven to 400 F, and grease or oil a 9X6X2 inch casserole dish.
  2. In a medium sauce pan over medium heat combine: 1 tbsp butter or ghee, ½ cup sour cream, 2 tbsp red pepper sauce, 3 tbsp pumpkin puree, ½ tsp ground mustard spice, ¼ tsp garlic powder, and Parmesan cheese. Melt all ingredients and mix together until combined. Turn heat off.
  3. Place zucchini noodles in a bowl and press down on noodles with a paper towel to remove excess water from noodles.
  4. Spread zucchini noodles over bottom of casserole dish.
  5. Place chopped cooked chicken and chopped celery on top of zucchini noodles.
  6. Pour or spoon the creamy buffalo sauce from the stove top, over the chicken and celery.
  7. Sprinkle optional chopped red bell pepper over the top of casserole.
  8. Bake at 400 F for 30 minutes. Remove from oven, and sprinkle with optional grated cheese.
  9. Let cool until sauce has thickened again and cheese has melted.

 

Dieting for Your Thyroid

When it comes down to it, the proper diet for our thyroid is one that has balance. We need to constantly be incorporating a healthy amount of the three major sources of macronutrients:

  • Proteins
  • Fats
  • Healthy Carbohydrates

The mix here is important, and by purchasing my book  A survivors cookbook guide to kicking hypothyroidism booty, I will show you exactly how and what you should be working each day  into your diet so that you start healing  your health.  Break that cycle today, start eating to cater to your thyroid and replenish your life.

asurvivorspicture

Look into getting a  Knowledgeable Health Practitioner:

The main reason why you should work with a knowledgeable health practitioner is its  patient-centered medical healing at its best. Unfortunately  when it comes to hypothyroidism there isn’t a one size fits all approach to dealing with it and often times you are left still searching for the answers to your symptoms when all you want is your zest for life back. A knowledgeable health practitioner will care for you as a individual as they won’t look at your body as a whole they will treat each individual body symptom, imbalance and dysfunction. They certainly move from the confusion of the “one size fits all treatment” approach that we know isn’t working to the one that will cater to what you body needs.  Let’s not forget that each of us are a unique case and unless you get a proper thorough clinical evaluation, trying to figure what medical advise you need online is dubious at best.

functional-medicine-iceberg-hmcp

Audrey Childers is a published author, blogger, freelance journalist and an entrepreneur with over a decade of experience in research and editorial writing. She is also the creator and founder of the website the hypothyroidismchick.com. Where you can find great tips on everyday living with hypothyroidism. She enjoys raising her children and being a voice for optimal human health and wellness. She is the published author of : A survivors cookbook guide to kicking hypothyroidism booty, Reset your Thyroid, Hypothyroidism Clarity,  A survivors cookbook guide to kicking hypothyroidism booty: the slow cooker way and  Hypothyroidism: The Beginners Guide: How to stop surviving and start thriving. You can find all these books on Amazon.  You can also find her actively involved in her Facebook Group : Healing Hypothyroidism. This blog may be re-posted freely with proper attribution, author bio, and this copyright statement.
You can always click on this Facebook group and order my books too.  A Survivors Cookbook Guide to Kicking Hypothyroidisms Booty.
buffalo-chicken-casserole1

Disclaimer

 

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. The highlighted links are affiliate links in my blogs.

 

buffalo-chicken-casserole1
Advertisements

Mediterranean Zucchini Noodle Salad

Mediterranean-Zucchini-Noodle-Salad--1024x683
Mediterranean Zucchini Noodle Salad

Ingredients

  • 3 medium zucchini, spiralized ( )
  • 1/2 cup black olives, sliced (15 oz) marinated artichoke hearts, drained and diced
  • 1 cup halved fresh cherry tomatoes
  • 1/2 cup crumbled feta cheese
  • sea salt and pepper to taste
Sundried Tomato Dressing:
  • 1/4 cup sun-dried tomatoes
  • 2 Tbsp balsamic vinegar
  • 2 Tbsp water
  • 1 clove fresh garlic
  • 1/4 cup olive oil
  • sea salt and pepper to taste

Instructions

  1. In a large bowl, combine spiralized zucchini, olives, artichoke hearts, tomatoes, and feta. Season with salt and pepper to taste.
Make the dressing:
  1. Place all dressing ingredients in a food processor pulsing until completely smooth.
  2. Season dressing with sea salt and pepper to taste if needed.
  3. When ready to serve, toss sun dried tomato dressing with zucchini noodle mixture.

Dieting for Your Thyroid

When it comes down to it, the proper diet for our thyroid is one that has balance. We need to constantly be incorporating a healthy amount of the three major sources of macronutrients:

  • Proteins
  • Fats
  • Healthy Carbohydrates

The mix here is important, and by purchasing my book  A survivors cookbook guide to kicking hypothyroidism booty, I will show you exactly how and what you should be working each day  into your diet so that you start healing  your health.  Break that cycle today, start eating to cater to your thyroid and replenish your life.

asurvivorspicture

Look into getting a  Knowledgeable Health Practitioner:

The main reason why you should work with a knowledgeable health practitioner is its  patient-centered medical healing at its best. Unfortunately  when it comes to hypothyroidism there isn’t a one size fits all approach to dealing with it and often times you are left still searching for the answers to your symptoms when all you want is your zest for life back. A knowledgeable health practitioner will care for you as a individual as they won’t look at your body as a whole they will treat each individual body symptom, imbalance and dysfunction. They certainly move from the confusion of the “one size fits all treatment” approach that we know isn’t working to the one that will cater to what you body needs.  Let’s not forget that each of us are a unique case and unless you get a proper thorough clinical evaluation, trying to figure what medical advise you need online is dubious at best.

functional-medicine-iceberg-hmcp

Audrey Childers is a published author, blogger, freelance journalist and an entrepreneur with over a decade of experience in research and editorial writing. She is also the creator and founder of the website the hypothyroidismchick.com. Where you can find great tips on everyday living with hypothyroidism. She enjoys raising her children and being a voice for optimal human health and wellness. She is the published author of : A survivors cookbook guide to kicking hypothyroidism booty, Reset your Thyroid, Hypothyroidism Clarity,  A survivors cookbook guide to kicking hypothyroidism booty: the slow cooker way and  Hypothyroidism: The Beginners Guide: How to stop surviving and start thriving. You can find all these books on Amazon.  You can also find her actively involved in her Facebook Group : Healing Hypothyroidism. This blog may be re-posted freely with proper attribution, author bio, and this copyright statement.
You can always click on this Facebook group and order my books too.  A Survivors Cookbook Guide to Kicking Hypothyroidisms Booty.
13263952_10209551660887161_2954231304874132931_n
Mediterranean-Zucchini-Noodle-Salad--1024x683

Disclaimer

 

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. The highlighted links are affiliate links in my blogs.

 

Mediterranean-Zucchini-Noodle-Salad--1024x683

 

 

7 Worst Foods For Your Hypothyroidism

 

The thyroid gland sits on the front of your neck and produces a hormone that impacts EVERY SINGLE CELL, TISSUE, and ORGAN in your entire body. How does it do this? The thyroid gland is responsible for maintaining your body temperature, heart rate, and controlling your metabolism. The thyroid gland is very sensitive, meaning that too much thyroid stimulating hormone (TSH) and too little TSH can cause detrimental effects throughout your body. You see, the hypothalamus in your brain (a very small gland that is a BIG deal) produces thyroid releasing hormone (or TRH). {When functioning properly, your thyroid gland and hypothalamus become a feedback loop that constantly keep your thyroid levels in “balance.” Think of it as a checks and balances system.} TRH stimulates the pituitary gland to release TSH. TSH stimulates the thyroid gland to actually release the actual thyroid hormones (T3 & T4). T3 & T4 levels are monitored by the pituitary gland which (based upon the amount in free circulation in the bloodstream) either increases or decreases your TRH. And the cycle continues.

So, what happens in those with hypothyroidism? Hypothyroidism is defined as underactive or a low amount of free circulating thyroid hormone (T3 & T4). When the hypothalamus releases TRH, the pituitary stimulates TSH, and T3 & T4 are released. When a person has hypothyroidism, their TSH levels will be elevated but their T3 & T4 levels will be low. These low levels will feed back to the pituitary gland, which will increase TRH, which will increase TSH, and the cycle continues. The brain (hypothalamus that releases TRH) interprets the low levels of T3 & T4 and tries to increase them by increasing TRH and TSH.

 

#1 Broccoli (And other cruciferous vegetables)

Kale, broccoli and other cruciferous vegetables like cauliflower, and cabbage are not actually  “bad” for the your thyroid – but if you have hypothyroidism or a goiter it should be limited unless its  thoroughly cooked . “Goitrogen’s”, can actually prevent your thyroid from getting the iodine it needs to run properly. You thyroid needs iodine to be able to convert it into hormones.  Iodine is a necessity for for healthy thyroid function. If your  iodine is low cruciferous veggies will contribute to your thyroid problems.

cruciferous vegetables

The same is true for other cruciferous vegetables like:

  • Cabbage
  • Cauliflower
  • Broccoli
  • Brussels sprouts
  • Bok choy
  • Radishes
  • Mustard greens
  • Chard

As you know, these vegetables are excellent in fighting cancer and has many other health benefits so perhaps another  solution could be to eat more iodine rich foods along with your cruciferous veggies.

#2 Strawberries (And other fruits containing thiourea)

fruits containing thiourea

Strawberries and peaches are “mildly goitrogenic” foods and they contain thiourea.

These fruits carry the compound called thiourea, which poses the same problem as the cruciferous vegetables.  As mentioned in #1,  “Goitrogen’s”, can actually prevent your thyroid from getting the iodine it needs to run properly. You thyroid needs iodine to be able to convert it into hormones.  Iodine is a necessity for for healthy thyroid function. If your  iodine is low cruciferous veggies will contribute to your thyroid problems.

Other fruits that contain thiourea are:

  • Peaches
  • Pears
  • Rutabaga

#3 Soy

soy

Brilliant marketing campaigns have lead you to believe that soy products are healthy but in fact its completely the opposite. Soy products are not healthy foods. Eating soy frequently can potentially lead to numerous other health issues.

For centuries, Asian people have been consuming fermented soy products such as natto, tempeh, and soy sauce, and enjoying the health benefits. Fermented soy does not wreak havoc on your body like unfermented soy products do.

The issue with soy is most soy today contains something called phytoestrogens, and these phytoestrogens are estrogen mimickers in the body. And so, if you’re a male consuming extra estrogen, it’s going to give you more feminine characteristics.

If you’re a woman consuming foods that increase estrogen levels, it’s going to increase your risk of breast cancer, cervical cancer, PCOS (polycystic ovary syndrome) and other hormone imbalance-related disorders.

Many have felt as if they needed a diary substitute since they couldn’t tolerate dairy. Actually your body was doing  you a even bigger favor.

For starters, some chemicals such as isoflavones, found in soy products like soy milk or edamame, can intercept your thyroid’s ability to make hormones if you’re not getting enough iodine.

Soybeans are one of the crops that are being genetically modified. Since 1997 GMO soybeans are being used in an increasing number of products.

Dr. Kaayla Daniel, author of The Whole Soy Story, points out thousands of studies linking soy to malnutrition, digestive distress, immune-system breakdown, thyroid dysfunction, cognitive decline, reproductive disorders and infertility—even cancer and heart disease. Here is just a sampling of the health effects that have been linked to soy consumption:

  • Breast cancer
  • Brain damage
  • Infant abnormalities
  • Thyroid disorders
  • Kidney stones
  • Immune system impairment
  • Severe, potentially fatal food allergies
  • Impaired fertility
  • Danger during pregnancy and nursing

Final thoughts on Soy: Soy is terrible – contains trypsin inhibitors, is a source of xenoestrogens, even if it’s organic, and if it’s GMO, it also comes with a lot of glyphosate and other pesticide residues. Avoid it like the black plague.

#4 Empty Calorie Foods

fatty foods

Empty calorie foods are primarily made up of solid fats and/or added sugars.  Foods with empty calories can add to your overall caloric intake but offer little to no nutritional value. Empty calories foods such as sweets, sodas and other sweetened beverages are a rich source of sugar.  It seems these highly addictive foods taste delicious  but can eventually take years off your life and add pounds to your waistline. Eating clean and loaded your body with the needed health fats would benefit your body.  Organic meats are always best. Try to eat more organic beef, wild fish, eggs, free-range chicken,  good quality protein powders along with avocado, coconut, nuts and seeds, real butter, raw cheese and other organic  dairy products.

#5 Sugary Foods

sugary foods

Eating sugar is making your adrenal glands work harder.  Stop indirectly making your adrenal gland producing extra cortisol to fight the excess sugar.

There’s no way to sugarcoat the truth — Americans are eating more sugar than ever before. Researchers from the University of North Carolina at Chapel Hill determined that, on average, Americans are consuming 83 more calories per day from caloric sweeteners than they did in 1977. And those extra 83 calories a day turn into a whopping 2,490 calories per month.

Food Average number of teaspoons of sugar (or equivalent) per serving
1. Soda and sweetened beverages (mostly carbonated soft drinks, but also includes fruit “drinks” and “ades” and bottled iced teas). 9 teaspoons per 12-ounce serving of soda; 12 teaspoons per 12-ounce serving of fruit drink or ade.
2. Cakes, cookies, pastries, and pies. 6 teaspoons in 1/16 of a pie or frosted cake.
3. Sugar or sugar substitute blends such as syrups, honey, molasses, and sweet toppings. 3 teaspoons per tablespoon of syrup or honey.
4. Candy. 3 teaspoons per 1-ounce chocolate bar.
5. Frozen milk desserts (includes ice cream and frozen yogurt). 3 teaspoons per 1/2 cup.

#6 Caffeine

caffeine

Caffeine adds stress to your adrenal glands and the endocrine system. caffeine will stimulate you adrenals causing them to adrenaline and cortisol in the exact same way as they do during a ‘fight or flight’ reaction. Caffeine gives you a false boost in energy before the fall to fatigue.

Your thyroid is very sensitive to stimulants. It only confuses  your already overworked system.

If you must have coffee, try to limit it to one cup of coffee a day.

As for caffeinated soda, this beverage is a loaded with empty calories, a crazy amount of sugar and then top if off with the caffeine. You can purchase soda water without sodium and squeeze a lemon or lime into it.

#7 Processed Foods

processed food

Plain and simple, packaged foods have added preservatives and few nutrients. Chips, cookies, cereals, crackers — foods that come in a bag or box that have been pre-made at a facility.

Cook at home using whole ingredients as nature intended them. I understand this isn’t always possible but it’s an excellent goal to aim for.

The less you eat packaged foods made of who knows what, the more they begin to taste too salty or become unappetizing in general.

#7 Dairy and Gluten

Image result for dairy

Most people don’t realize that they have a very common food allergies to gluten and dairy. A1 casein is a protein found in cow’s milk. The A1 casein and gluten both can cause Leaky Gut Syndrome . This will increase inflammation and tax your already low hormone producing thyroid gland.  When you have a “Leaky gut” it allows particles to leak from your digestive tract and travel freely through your bloodstream. This puts your immune system  on high alert to neutralize all of these threats. After awhile of the constant abuse from your leaky gut and eventually puts your body in a state of chronic inflammation and next setting you on the path to develop an autoimmune disease where  your immune system becomes so stressed and confused that it begins attacking your own tissue by mistake. So the next time you go to eat that cheeseburger keep in mind that since you have a leaky gut that was originally caused by gluten and dairy consumption, your willingly allowing their proteins to  travel freely into your bloodstream, where they trigger an attack from your immune system.  I use ghee for cooking very frequently. The clarifying process also removes casein.  I also use coconut milk.  In my research, These are a safer way to eat dairy if you must any type of raw dairy – milk, butter, cheese, cream, sour cream, cream cheese, ice cream, heavy cream, yogurt and  any type  of pasteurized grass-fed dairy of cream, butter, and ghee.

everythimeyoueatordrink

So what’s good for my thyroid health?

So, all this gloom and doom about what foods hinder thyroid function — what about those that promote this important butterfly shaped gland?

let’s get this thyroid to function properly and by doing so you will need a mixture of vitamins and minerals, which you can get from the following foods.

8 Foods That Promote Healthy Thyroid Function

  1. Ocean fish and sea vegetables are both an excellent source of iodine. Iodine is key in producing adequate amounts of thyroid hormone. It helps in balancing the metabolism — the process of converting food to energy.
  2. Nuts are loaded with nutrients and protein. Since many of them also contain the antioxidant selenium, I often recommend them for my thyroid patients. Selenium protects your immune system and thyroid, while aiding in the process of converting iodine from food into a usable nutrient. Brazil nuts have the highest concentration of selenium.
  3. Carrots and sweet potatoes are packed with vitamin A, which boosts the immune system. Since many thyroid disorders result in autoimmune disorders such as Hashimoto’s or Graves’ disease, vitamin A is a must-have.
  4. Organic dairy is an easy way to consume your body’s much-needed amount of vitamin D. This vitamin is crucial in maintaining healthy cells that allow for stable thyroid function. Organic dairy also contains optimal amounts of calcium, protein, and iodine.
  5. Beans are chock-full of nutrients that your body craves. In addition to iodine, they are rich in fiber, which helps to stop constipation, a common problem with thyroid malfunction.
  6. Organic beef is loaded with zinc. Like iodine, zinc aids in the process of producing thyroid hormones. Zinc deficiencies can, in turn, prevent the body from making the proper amount of hormones needed for energy.
  7. Bananas contain magnesium, which almost all of my patients need more of. Low levels of magnesium spell trouble for a previously functional thyroid and since so many people are low on this nutrient, upping their daily intake is often an easy fix for regaining energy.
  8. Tomatoes are an excellent source of methylsulfonylmethane (MSM) and vitamins. MSM contains a specific bioavailable sulfur, which is a compound that promotes thyroid function.

 

Dieting for Your Thyroid

When it comes down to it, the proper diet for our thyroid is one that has balance. We need to constantly be incorporating a healthy amount of the three major sources of macronutrients:

  • Proteins
  • Fats
  • Healthy Carbohydrates

The mix here is important, and by purchasing my book  A survivors cookbook guide to kicking hypothyroidism booty, I will show you exactly how and what you should be working each day  into your diet so that you start healing  your health.  Break that cycle today, start eating to cater to your thyroid and replenish your life.

asurvivorspicture

 

Look into getting a  Knowledgeable Health Practitioner:

The main reason why you should work with a knowledgeable health practitioner is its  patient-centered medical healing at its best. Unfortunately  when it comes to hypothyroidism there isn’t a one size fits all approach to dealing with it and often times you are left still searching for the answers to your symptoms when all you want is your zest for life back. A knowledgeable health practitioner will care for you as a individual as they won’t look at your body as a whole they will treat each individual body symptom, imbalance and dysfunction. They certainly move from the confusion of the “one size fits all treatment” approach that we know isn’t working to the one that will cater to what you body needs.  Let’s not forget that each of us are a unique case and unless you get a proper thorough clinical evaluation, trying to figure what medical advise you need online is dubious at best.

functional-medicine-iceberg-hmcp

 

 

Audrey Childers is a published author, blogger, freelance journalist and an entrepreneur with over a decade of experience in research and editorial writing. She is also the creator and founder of the website the hypothyroidismchick.com. Where you can find great tips on everyday living with hypothyroidism. She enjoys raising her children and being a voice for optimal human health and wellness. She is the published author of : A survivors cookbook guide to kicking hypothyroidism booty, Reset your Thyroid, Hypothyroidism Clarity,  A survivors cookbook guide to kicking hypothyroidism booty: the slow cooker way and  Hypothyroidism: The Beginners Guide: How to stop surviving and start thriving. You can find all these books on Amazon.  You can also find her actively involved in her Facebook Group : Healing Hypothyroidism. This blog may be re-posted freely with proper attribution, author bio, and this copyright statement.
You can always click on this Facebook group and order my books too.  A Survivors Cookbook Guide to Kicking Hypothyroidisms Booty.
 13263952_10209551660887161_2954231304874132931_n

Disclaimer

 

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. The highlighted links are affiliate links in my blogs.

 

Resources:

http://www.soya.be/history-of-soybeans.php

http://articles.mercola.com/sites/articles/archive/2010/09/18/soy-can-damage-your-health.aspx

https://draxe.com/is-soy-bad-for-you/

http://www.amymyersmd.com/2016/08/16/is-gluten-to-blame-for-thyroid-dysfunction/

http://www.webmd.com/diet/features/beware-empty-calories#1

http://www.webmd.com/diet/obesity/tc/quick-tips-avoiding-empty-calories-get-started

hippocratesquote

 

10 Things You can Do To Give Your a Adrenals A Reboot

adrenalglasses

Too much of these adrenal hormones can cause you to have:

Anxiety and nervousness, heart palpitations, high blood pressure, headaches, insomnia
irritability,
low sex drive, shaky, allergies and pure exhaustion.

Many of us find ourselves in this cycle of so much responsibility that at times it seems impossible to manage. We are over worked and the chronic stress is breaking us down. We load up on caffeine to get us going in the morning, sugary snacks in the afternoon for that slump, a glass of wine in the evenings to unwind , and let’s not mention the sleep aids to help with our insomnia. All of this abuse on our bodies is disrupting our body’s normal rhythms.  We are throwing ourselves into a world wind of constant exhaustion, malnutrition, ripple moments of burnouts, personality changes, and hormonal imbalances.

The walnut size gland called your adrenal has an enormous job.  It produces many hormones that will regulate our body’s functions including a major player called cortisol. If we have to much cortisol our body will stay in a heightened state of emergency and after time it will start to break down. Since our adrenal glands can’t tell the difference between us stressed out or if its a true emergency it will continue to do its job.

If our cortisol levels are staying elevated, it begins to interfere with many other area’s of  our body which are the immune system,  digestion, sleep, and even the ability to produce other essential hormones such as estrogen, progesterone, testosterone, and YES you named it last but not least our THYROID.  So this can explain if  your getting sick more often, upset stomach, heart burn, can’t sleep for long periods of time or you need help with going to sleep. What about that muffin top that you have hanging around your midsection? Could be a build of all the extra cortisol your adrenals are producing. This is where its stored in your abdominal fat.

Here are 9 Things You can Do To Give Your a Adrenals A Reboot:

1.Never skip Breakfast

We must fuel our bodies with the right foods try a vegetable omelet cooked in coconut oil, a smoothie, gluten free oatmeal with chia seeds and topped with blueberries.

2. Cut out sugar (including natural sugars)

Are you having sugar cravings? Eating sugar is making your adrenal glands work harder.  Stop indirectly making your adrenal gland producing extra cortisol to fight the excess sugar.

3.Eat more clean proteins and healthy fats

Eating clean and loaded your body with the needed health fats would benefit your body.  Organic meats are always best. Try to eat more beef, wild fish, eggs, free-range chicken,  good quality protein powders along with avocado, coconut, nuts and seeds, real butter, raw cheese and other organic  dairy products.

5.Cut out the caffeine

Caffeine adds stress to your adrenal glands and the endocrine system. caffeine will stimulate you adrenals causeing them to adrenaline and cortisol in the exact same way as they do during a ‘fight or flight’ reaction.

6.Stay hydrated

Staying well hydrated is super important no matter what. Add a little Himalayan  sea salt and freshly squeezed lemon to your water glass in the morning.

7.Eat bone broth and seaweed

Bone broth has been proven to reduce inflammation and  boost the immune system. It is easy on our digestive system where we can absorb the essential vitamins, minerals and amino acids that it provides. Seaweed is rich in minerals and phytonutrients that is much needed for our thyroid. Sprinkle a little kelp or dulse flakes on  your broth.

8.Start Eating Fermented foods

Fermented foods are really great for your immune system and gives your digestive health a must needed boost of ‘good bacteria’ .

9.Strengthen Your Gut with a Quality Probiotic

Probiotic supplements are a convenient way to deliver additional beneficial bacteria to the gut because they don’t require any cooking or meal planning.

10. Avoid empty calorie foods

Cakes, cookies, pastries, sodas, cheese, pizza, sports drinks, ice cream, hot dogs and bacon, all contain empty calories. Your body needs fuel and fuel comes from food in the form of calories. Calories let you function and keep doing your everyday activities. Foods with empty calories have lots of calories but very few nutrients like vitamins and minerals. 

 

The best foods for a Adrenal Reboot are:

  • Organ meats (e.g. liver)
  • Fish- never farmed fish
  • Organic meats (e.g. beef, chicken)
  • Eggs- high quality
  • Low sugar fruits
  • Vegetables
  • Beans
  • Whole, gluten free sprouted grains like quinoa and wild rice
  • Avocado
  • Nuts and seeds
  • Organic dairy products

The  worst foods for a Adrenal Reboot are:

  • High sugar fruits
  • Sugary snacks
  • Fast food
  • Processed foods
  • Refined grains (e.g. white bread)
  • Dried fruits
  • Coffee

Look into getting a  Knowledgeable Health Practitioner:

The main reason why you should work with a knowledgeable health practitioner is its  patient-centered medical healing at its best. Unfortunately  when it comes to hypothyroidism there isn’t a one size fits all approach to dealing with it and often times you are left still searching for the answers to your symptoms when all you want is your zest for life back. A knowledgeable health practitioner will care for you as a individual as they won’t look at your body as a whole they will treat each individual body symptom, imbalance and dysfunction. They certainly move from the confusion of the “one size fits all treatment” approach that we know isn’t working to the one that will cater to what you body needs.  Let’s not forget that each of us are a unique case and unless you get a proper thorough clinical evaluation, trying to figure what medical advise you need online is dubious at best.

functional-medicine-iceberg-hmcp

adrenalglasses

Audrey Childers is a published author, blogger, freelance journalist and an entrepreneur with over a decade of experience in research and editorial writing. She is also the creator and founder of the website the hypothyroidismchick.com. Where you can find great tips on everyday living with hypothyroidism. She enjoys raising her children and being a voice for optimal human health and wellness. She is the published author of : A survivors cookbook guide to kicking hypothyroidism booty, Reset your Thyroid, Hypothyroidism Clarity,  A survivors cookbook guide to kicking hypothyroidism booty: the slow cooker way and  Hypothyroidism: The Beginners Guide: How to stop surviving and start thriving. You can find all these books on Amazon.  You can also find her actively involved in her Facebook Group : Healing Hypothyroidism. This blog may be re-posted freely with proper attribution, author bio, and this copyright statement.
You can always click on this Facebook group and order my books too.  A Survivors Cookbook Guide to Kicking Hypothyroidisms Booty.

Disclaimer

 

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. The highlighted links are affiliate links in my blogs. Although, I’ve been blogging for 3 years  and have never seen 1 cent of income from it ( yes, why do I bother) I don’t want you to feel as if I am misleading you.

adrenalglasses

The 5 Most Important Nutrients to Start Healing Your Hypothyroidism

plant-based-foods-1200x800

Hypothyroidism means your thyroid is not making enough thyroid hormone. That little butterfly-shaped gland in the front of your throat makes the hormones that helps to  regulate our metabolism. You know the hormones that control the way our bodies uses energy?  Basically,  that butterfly-shaped gland tells all the cells in our bodies how busy they should be.

Every Cell in your body responds to the foods we eat, the products that we  put on our body to the house hold chemicals that we purchase for our homes. All of these things have a direct impact on our hormones and in return our hormones have a direct impact on every major system in our body. Not to mention that our body is lacking certain nutrients that heavily influence the function of every cell in our body. The foods that we consume, oh, the foods we consume.

Food is medicine. I really can’t say it any more simple than that. There is  a major disconnect between what YOU believe to be healthy foods and what research tells us is healthy. In fact, many of the health foods today that people go out of their way to eat daily are extremely thyroid suppressive.

The 5 Most Important Nutrients to Start Healing Your Hypothyroidism

We have 5 that we must start eating everyday but 3 that need to go.

  1. Soy
  2. Gluten
  3. Avoid heavy metals

Through environmental exposure from:

  • Water from copper pipes
  • Copper cookware
  • Fungicide- and pesticide-laden foods
  • Copper IUDs (ParaGard)

Natural metal detoxers are: A pretty easy fix to start including.

  • Chlorella: considered to be one of the best detoxifiers and is able to remove heavy metals, pesticides, and PCBs from body tissues
  • Chlorophyll: good at binding to heavy metals and removing; it’s because of its high level of chlorophyll that chlorella got its name
  • Garlic: widely, historically used to remove metals; 3-5 fresh, raw cloves daily is beneficial; wait 10 min. after cutting or crushing garlic to cook or eat raw to allow the allicin (organosulfur compound) to develop
  • The rinds of grapefruit, lemons and limes: pectin from the rinds has lead to dramatic detoxing in clinical trials

 

1.High Iodine foods

Every cell in  your  body needs iodine and you thyroid alone uses 60% of it. Your body cannot make iodine, so it a necessity that you include it in your everyday diet. Bottom line is if you do not have enough iodine in your body, your won’t be able to make enough thyroid hormone.

Seaweed- Is one of the richest sources of iodine. Also includes Kelp, Arame, Hiziki, Kombu, and Wakame.

Eggs- Whole eggs contain almost every essential vitamin and mineral our bodies need to function properly, including iodine. Eggs are one of the few natural food sources of vitamin D, which helps keep bones healthy by encouraging calcium absorption.

Himalayan sea salt-  This Sea salt contains traces of minerals like magnesium, calcium and traces of other minerals

Cod – 3-ounce serving of cod will cover two-thirds of your daily needs.

Shrimp, Tuna, Prunes, Cheddar Cheese, Lima bean, pea’s, banana’s, organic navy beans, pineapple, onion and artichokes.

2. Selenium

Selenium works together with iodine and along with vitamin E to help prevent oxidative damage in your body. It also helps iodine regulate your metabolism and improves overall cellular protection by helping recycle vitamin C in the body. This  powerful anti-oxidant is needed to create glutathione in your bodd which is the master of all antioxidanst. This mineral not only works as a detox but it helps support a healthy liver and thyroid.

Brazil nuts. 1 oz (6-8 nuts)

Yellowfin tuna

Halibut, cooked. 3 oz:

Sardines, canned. 3 oz

Grass-fed beef. 3 oz, Turkey, boneless. 3 oz,Beef liver, organic Chicken, eggs, Spinach , Shell fish, garlic, mushrooms

3. Omega 3 fatty acids

Omega-3 fatty acids can help “decrease inflammation and help with immunity” and  support your thyroid. In addition, some studies have indicated that omega-3 fatty acids can increase thyroid hormone. Never ever eat farmed fish they usually contains high concentrations of antibiotics, pesticides and metals.

Flax-seed oil, fish oil, Chia seeds, walnuts, caviar, smoked salmon, mackerel, oysters, Spinach, eggs , anchovies, fermented cod liver oil , leafy greens

4. Copper

Copper is an essential trace mineral for bone health, connective tissue health, cardiovascular health, lipid metabolism, neurological health, and skin health according to Dr. Amy Myers.    

Stress causes overproduction of two adrenal hormones – adrenaline and cortisol. And excess cortisol can deplete copper.

Healthy adrenals produce a copper-binding protein. But if the adrenals are dysregulated/fatigued/weakened, this binding protein wanes, in which case the adrenals are unable to bind copper, leading to copper excess.

Spinach, Swiss chard, turnip greens, mustard greens, beet greens, kale, asparagus, sea vegetables, mushrooms, oysters, clams,  crab, shrimp, clams, lobster, tempeh, natto, peanuts, adzuki beans, garbanzo beans, lima beans, kidney beans, lentils, kefir, yogurt, sauerkraut and cabbage, sesame seeds, sunflower seeds, flax seeds, pumpkin seeds, cashews, almonds,brown rice,  hazelnuts, walnuts, gluten free oats, garlic, chili powder, blackstrap molasses, olives, sweet potatoes, peas, Brussels sprouts, beets, tomatoes, romaine lettuce, broccoli, eggplant, fennel, leeks, parsley, basil, pineapple, raspberries, kiwi, and dark chocolate (!).

5. High Iron Foods

Iron plays an essential role in your body. Its seems to be a very common deficiency when you have hypothyroidism.  Iron produces a key antioxidant in your body called catalase which protects your cells from free radicals and it breaks down the hydrogen peroxide to water and oxygen that is produced by different reactions in our bodies. If your body has a toxic build up of   hydrogen peroxide it can kill you. Read more about iron and your thyroid when you click on this link.  

beef or chicken liver, black beans,  clams, mollusks, mussels, oysters, cooked beef, canned sardines, canned in oil, halibut, haddock, perch, salmon, tuna, chicken, turkey, halibut, haddock, perch, salmon,  tuna, veal, ham, lima beans, red kidney beans,  chickpeas, dried apricots, split peas, pecans, walnuts, pistachios, roasted almonds, roasted cashews,  sunflower seeds, broccoli, spinach, brown rice, dried seedless raisins, peaches, or prunes

 

Salmon Patties Recipe

Total Time: 15 minutes
Serves: 1–2
INGREDIENTS:
  • 1 can Pink Alaskan Wild salmon
  • 2 eggs
  • 1 tablespoon olive oil
  • 1/4 onion, chopped
  • 1/4 box of Van’s, The perfect 10 gluten free crackers, crumbled

DIRECTIONS:

  1. Place all ingredients into a bowl and mix together. Form into patties. Cook five minutes on each side.

Savory Baked Fish Recipe

Total Time: 40 minutes
Serves: 6
INGREDIENTS:
  • 6 white fish fillets, such as mahi mahi, grouper or snapper
  • Sea salt and black pepper to taste
  • 3 cloves garlic, finely minced
  • 1/2 cup finely minced onion
  • 3 tablespoons coconut oil
  • 1 teaspoon onion powder
  • 1 teaspoon lemon pepper seasoning
  • 1/2 teaspoon paprika
  • 1 (8 ounce can) fire-roasted diced tomatoes
  • 4 tablespoons parsley
  • 1 tablespoon apple cider vinegar
  • 3 tablespoons grated raw cheese
  • 3 tablespoons coconut flour

DIRECTIONS:

  1. Preheat oven to 350 degrees F.
  2. Sauté the onions and garlic in coconut oil in small skillet over medium low heat until onion is transparent and soft.
  3. Purée fire-roasted tomatoes in blender. Add garlic/onion mix to blender with tomatoes and other herbs.
  4. Place fish in baking pan that has been coated with coconut oil. Generously brush fish with tomato sauce mixture.
  5. In a small bowl, mix flour and cheese together. Sprinkle cheese mixture over fish and bake for approximately 30 minutes.

Oatmeal with Chia Seeds

Total Time: 15-20 minutes
Serves: 2
INGREDIENTS:
  • 2/3 cup steel cut oats
  • 2 cups coconut milk
  • 1/2 teaspoon vanilla extract
  • 1/2 cup pumpkin puree
  • 1/2 tablespoon chia seeds
  • Pinch of salt
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon ginger
  • 1/8 teaspoon nutmeg

DIRECTIONS:

  1. Heat the oats and coconut milk in medium-sized pot to boil.
  2. Turn down to simmer and add pumpkin and chia.
  3. Simmer for 5–7 min.
  4. Add remaining spices, stirring regularly.
  5. Simmer for additional 5–7 mins.

I want to thank you  for reading my latest blog.  Please let me know if you need any support with it. 

Otherwise, are we friends on Facebook yet?  If not let’s do that now,   Hypothyroidism Health Protocol.    I like to connect on a more personal level there and often; offer social media only products that can only be accessed on my page and share daily updates along with recipes. Remember sharing is caring. Please share and post a comment to this blog! I would love to hear from you. Sign up for my blogs @ thehypothyroidismchick.com .  You can also  Follow me on instagram @ Thyroidismchick or Follow me on twitter @Thyroidismchick. Like my page! A Survivors Cookbook Guide to Kicking Hypothyroidisms Booty ..

Health and Happiness,

Audrey
XoXo
Audrey Childers is a published author, blogger, freelance journalist and an entrepreneur with over a decade of experience in research and editorial writing. She is also the creator and founder of the website the hypothyroidismchick.com. Where you can find great tips on everyday living with hypothyroidism. She enjoys raising her children and being a voice for optimal human health and wellness. She is the published author of : A survivors cookbook guide to kicking hypothyroidism booty, Reset your Thyroid, Hypothyroidism Clarity,  A survivors cookbook guide to kicking hypothyroidism booty: the slow cooker way and  Hypothyroidism: The Beginners Guide: How to stop surviving and start thriving. You can find all these books on Amazon.  You can also find her actively involved in her Facebook Group : Healing Hypothyroidism. This blog may be re-posted freely with proper attribution, author bio, and this copyright statement.
You can always click on this Facebook group and order my books too.  A Survivors Cookbook Guide to Kicking Hypothyroidisms Booty.

Disclaimer

 

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. The highlighted links are affiliate links in my blogs. Although, I’ve been blogging for 3 years  and have never seen 1 cent of income from it ( yes, why do I bother) I don’t want you to feel as if I am misleading you.

 

plant-based-foods-1200x800

References:

http://www.thyroid.org/iodine-deficiency/

https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/

https://www.healthfulelements.com/blog/2015/09/your-thyroid-copper

https://www.westonaprice.org/health-topics/modern-diseases/copper-zinc-imbalance-unrecognized-consequence-of-plant-based-diets-and-a-contributor-to-chronic-fatigue/

http://www.webmd.com/diet/iron-rich-foods

Zimmermann MB, Köhrle J. The impact of iron and selenium deficiencies on iodine and thyroid metabolism: biochemistry and relevance to public health. Thyroid. 2002 Oct;12(10):867-78.

2.  Triggiani V, Tafaro E, Giagulli VA, et al. Role of iodine, selenium and other micronutrients in thyroid function and disorders. Endocr Metab Immune Disord Drug Targets. 2009 Sep;9(3):277-94. Epub 2009 Sep 1.

3.    Zimmermann MB. The influence of iron status on iodine utilization and thyroid function. Annu Rev Nutr. 2006;26:367-89.

4.    Casgrain A, Collings R, Harvey LJ, et al. Effect of iron intake on iron status: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012 Oct;96(4):768-80. Epub 2012 Aug 29.

http://www.webmd.com/diet/iron-rich-foods#2

plant-based-foods-1200x800

Hypothyroidism Approved Avocado-Shrimp Taco Salad

avocado-shrimp-salad_5960

Now that your starting to be curious and eat to cater to your thyroid. Don’t feel you have to totally give up on foods you love. Cooking actually isn’t very hard. You can put together some simple meals very easily — often in less time than it takes to get take-out food, and definitely in less time than it takes to go out to eat. If you learn to cook yourself, you can have control of the ingredients, and once you get the hang of it, it often tastes a lot better, too!

Healthy food doesn’t have to be boring!

It is definitely a struggle to switch your eating habits, and takes time to find new ways to spice up healthy foods-but it’s not impossible. There are so many foods out there that can kick your craving for the ‘unhealthy’ foods.

 Processed foods and sugar influence our taste buds and when you stop eating those things on a regular basis, other foods actually start to taste better.

Be creative and experiment! 

This is eating clean at the very best!

 

Avocado-Shrimp Taco Salad

Ingredients

  • 1 lb. jumbo shrimp, peeled and deveined
  • 16 oz. chopped romaine lettuce
  • 3/3 cup cherry tomatoes, halved
  • 1 avocado, diced
  • Dressing:
  • 1/4 cup packed cilantro leaves, roughly chopped
  • 1/4 cup fresh lime juice
  • 1/4 cup extra virgin olive oil
  • 1 Tbsp raw honey
  • 1/2 tsp chili powder
  • sea salt and pepper

Shrimpdressing

Instructions

  1. Combine the dressing ingredients in a food processor or blender and process until smooth.
  2. Place shrimp in a plastic bag, or glass bowl, then add 3 Tablespoons of the dressing and marinate in the refrigerator for just 10 minutes (no longer.) Reserve remaining, untouched dressing for the salad.
  3. Heat a skillet over med-high heat, and spray it with avocado, or olive oil.
  4. Sauté the shrimp in two batches to avoid overcrowding the pan, for 1-2 minutes a side, or until just
  5. barely cooked through and pink.
  6. Divide lettuce between plates and top it with avocado, tomatoes and shrimp.
  7. Sprinkle with sea salt and the drizzle the remained dressing.
  8. Mix the salad and serve immediately.

avocado-shrimp-salad_5960

Audrey Childers  is a cook and the blogger behind Thehypothyroidismchick.com. After recovering from her own struggle with both Celiac and Hashimoto’s disease, adrenal fatigue, and multiple vitamin deficiencies, Audrey started to write about her experience to share with others and help them realize they are not alone in their struggles. She is a  Nutritional Therapy Practitioner , and is the author of A survivors cookbook guide to kicking hypothyroidism booty, Reset your Thyroid, Hypothyroidism Clarity,  A survivors cookbook guide to kicking hypothyroidism booty: the slow cooker way and  Hypothyroidism: The Beginners Guide: How to stop surviving and start thriving , a guide and recipe books for the hypothyroidism protocol. Audrey has  found her path to better health with the hypothyroidism Protocol. Now it’s her mission to share that approach with nourishing recipes, practical resources, and community connections. This blog may be re-posted freely with proper attribution, author bio, and this copyright statement.

I want to thank you  for reading my latest blog.  Please let me know if you need any support with it. 

Otherwise, are we friends on Facebook yet?  If not let’s do that now, healing Hypothyroidism.   I like to connect on a more personal level there and often; offer social media only products that can only be accessed on my page and share daily updates along with recipes. Remember sharing is caring. Please share and post a comment to this blog! I would love to hear from you. Sign up for my blogs @ thehypothyroidismchick.com .  You can also  Follow me on instagram @ Thyroidismchick or Follow me on twitter @Thyroidismchick.

Health and Happiness,

Audrey
XoXo
 

Disclaimer

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.

How To Increase Your Low Iron With This Hypothyroidism Approved Healing Veggie Bowl, Juice and Broth

 

Iron plays an essential role in your body. Its seems to be a very common deficiency when you have hypothyroidism.  Iron produces a key antioxidant in your body called catalase which protects your cells from free radicals and it breaks down the hydrogen peroxide to water and oxygen that is produced by different reactions in our bodies. If your body has a toxic build up of   hydrogen peroxide it can kill you.

Not only is iron required for the creation of thyroid hormone, low iron levels are also associated with low levels of free T3 (which is THE active form of thyroid hormone).

Iron  has important blood proteins such as hemoglobin that transports the red blood cells. Hemoglobin safely delivers carbon dioxide from the lungs and oxygen to your lungs. This is why when our iron is low you seem to experience shortness of breath. Your not getting enough oxygen . It also can cause heart palpitations, anxiety, cold feet, fatigue, foggy thinking, poor memory, joint pain, headaches and chest pain. When you don’t have enough oxygen being properly transported to the rest of the body. 

The Thyroid Requires Several Nutrients, Not Just Iron

Most people with hypothyroidism have digestive issues as-well. Say your eating  perfectly and catering to all the area’s of your body.  Everything to keep you healthy, everything your body is lacking and needs but if your gut isn’t right then you won’t  be able to absorb the needed minerals such as iron, calcium, magnesium, zinc, vitamin A, selenium, Vitamin D, iodine and magnesium. This is why I included a Gut-Healing Vegetable Broth Recipe.

We must also include foods that are rich in vitamin C. Vitamin C greatly increases the absorption rate of iron in the body.  So, I wanted us to get the most out of this Iron rich veggie bowl recipe. I also included foods that are rich in vitamin c like roasted red bell pepper, asparagus and garlic.

Whole foods that are rich in iron are far superior than just taking taking an iron supplement to boost your iron levels.  You always need to know your ferritin levels before you start any kind of iron supplement. If you would like to read more on iron disorders check out The website of Iron Disorders Institute (IDI) can also provide answers  www.IronDisorders.org.

Iron Rich Salmon & Roasted Vegetable Bowl

Ingredients 4 servings

  • 6 cups cubed ( ½-inch) peeled root vegetables, such as potatoes, roasted bell peppers, asparagus, turnips, carrots and beets
  • 3 tablespoons extra-virgin olive oil, divided
  • ¾ teaspoon freshly ground pepper, divided
  • ½ teaspoon salt, divided
  • 2 tablespoons sherry vinegar or red-wine vinegar
  • 1 tablespoon minced garlic
  • 1 teaspoon whole-grain mustard
  • 1 teaspoon minced anchovy fillet or paste
  • 8 cups mixed salad greens
  • 2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained and flaked
  • 2 scallions, sliced

Preparation

  1. Preheat oven to 450°F.
  2. Toss root vegetables in a large bowl with 1 tablespoon oil, ½ teaspoon pepper and ¼ teaspoon salt. Spread in a single layer on a large rimmed baking sheet. Roast for 15 minutes. Stir and continue roasting until soft and golden brown in spots, 13 to 15 minutes more.
  3. Meanwhile, whisk the remaining 2 tablespoons oil, vinegar, garlic, mustard, anchovy and the remaining ¼ teaspoon each pepper and salt in a large bowl. Reserve 2 tablespoons of the dressing in small bowl. Add the salad greens to the large bowl and toss to combine; divide among 4 dinner plates.
  4. When the vegetables are done, transfer them to the large bowl and gently combine with the reserved dressing, salmon and scallions. Top the greens with the salmon and vegetables.
  • Make Ahead Tip: Prepare the dressing (Step 3), cover and refrigerate for up to 1 day.
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

 

 

Iron Rich Juice

  • 4 Apples
  • 1 Beetroot, large
  • 4 Carrots
  • 1/2 Lemon
  • 1 Water
  • 1 Thumb-size piece of ginger, peeled

Place all in a juice and pour over ice. Enjoy!

 

 

Gut-Healing Vegetable Broth Recipe

( This recipe is from The Wallflower Kitchen in-which my hat goes off to her! excellent recipe)

This is a nutritious, gut-healing broth as a vegan alternative to bone broth.
Serves: 8
Ingredients
  • 12 cups (2¾ litres) filtered water
  • 1 tbsp coconut oil or extra-virgin olive oil
  • 1 red onion, quartered (with skins)
  • 1 garlic bulb, smashed
  • 1 chilli pepper, roughly chopped (with seeds)
  • 1 knob ginger, roughly chopped (with skin)
  • 1 cup greens such as kale or spinach
  • 3-4 cup mixed chopped vegetables and peelings (I used carrot peelings, red cabbage, fresh mushrooms, leeks and celery)
  • ½ cup dried shiitake mushrooms
  • 30g dried wakame seaweed
  • 1 tbsp peppercorns
  • 2 tbsp ground turmeric
  • 1 tbsp coconut aminos*
  • A bunch of fresh corriander or other herb of your choice (plus extra, to serve)
  • (optional) ¼ cup nutritional yeast, for extra flavour and vitamins
Instructions
  1. Simply add everything to a large pot. Bring to a boil then simmer, with the lid on, for about an hour.
  2. Once everything has been cooked down, strain the liquid into a large bowl.
  3. Serve immediately with some fresh herbs, for decoration or cool for later. It also freezes well.

Vegan Bone Broth Alternative

This version contains lot’s of nutritional goodness that is great for overall health but particularly focuses on plenty of gut-healing properties.

The main stars are:

  • Wakame seaweed: Great source of omega 3 – one of the best for vegans, great for intestinal health, full of vitamins and minerals (particularly good source of iron, calcium, magnesium and iodine). Not suitable for SCD diets, leave out as necessary.
  • Shiitake mushrooms: Gives the most amazing, comforting flavor. Full of vitamins and minerals (great source of vitamin D – especially if sun dried, zinc and B vitamins). Contains all essential amino acids. Prebiotic.
  • Coconut oil or olive oil: Healthy fats with a good omega ratio that help absorb nutrients.
  • Turmeric: Powerful anti-inflammatory plus adds delicious flavor and a beautiful colour.
  • Spinach or kale: Full of vitamins and minerals (particularly high in Vitamins K, A and C, magnesium and calcium). Also a good source of protein and omega 3. Prebiotic.
  • Coconut aminos: Mainly used for flavor but also gives the benefit of it’s amino acids. May not be suitable for some diets as it’s considered a sugar, so leave out if necessary.

 

Mediterranean Breakfast Quinoa | 60% daily value (DV) of iron

Sean’s Falafel and Cucumber Sauce | 50% DV of iron

Andrea’s Pasta Fagioli | 50% DV of iron

Delicious Black Bean Burritos | 75% DV of iron

Moroccan Lentil Soup | 65% DV of iron

Vegetarian Kale Soup | 51% DV of iron

Kale Chips | 57% DV of iron

Baked Spaghetti Squash Lasagna Style | 50% DV of iron

Spicy Vegan Potato Curry | 70% DV of iron

Meatiest Vegetarian Chili from your Slow Cooker | 104% DV of iron

Marrakesh Vegetable Curry | 115% DV of iron

Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette | 75% DV of iron

Lentils and Rice with Fried Onions | 54% DV of iron

Mexican Bean Salad | 42% DV of iron

Quinoa and black beans

Original recipe makes 10 servings

1 teaspoons of vegetable oil

1 onion, chopped

3 cloves garlic, chopped

3/4 cup quinoa

1 1/2 cups vegetable broth

1 teaspoon ground cumin

1/4 teaspoon cayenne pepper

salt and ground black pepper to taste

2 (15 ounce) cans black beans, rinsed and drained

1/2 cup chopped fresh cilantro

Directions

Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.

Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.

Mix in the black beans and cilantro.

I want to thank you  for reading my latest blog.  Please let me know if you need any support with it. 

Otherwise, are we friends on Facebook yet?  If not let’s do that now,   Hypothyroidism Health Protocol.    I like to connect on a more personal level there and often; offer social media only products that can only be accessed on my page and share daily updates along with recipes. Remember sharing is caring. Please share and post a comment to this blog! I would love to hear from you. Sign up for my blogs @ thehypothyroidismchick.com .  You can also  Follow me on instagram @ Thyroidismchick or Follow me on twitter @Thyroidismchick. Like my page! A Survivors Cookbook Guide to Kicking Hypothyroidisms Booty ..

Health and Happiness,

Audrey
XoXo
Audrey Childers is a published author, blogger, freelance journalist and an entrepreneur with over a decade of experience in research and editorial writing. She is also the creator and founder of the website the hypothyroidismchick.com. Where you can find great tips on everyday living with hypothyroidism. She enjoys raising her children and being a voice for optimal human health and wellness. She is the published author of : A survivors cookbook guide to kicking hypothyroidism booty, Reset your Thyroid, Hypothyroidism Clarity,  A survivors cookbook guide to kicking hypothyroidism booty: the slow cooker way and  Hypothyroidism: The Beginners Guide: How to stop surviving and start thriving. You can find all these books on Amazon.  You can also find her actively involved in her Facebook Group : Healing Hypothyroidism. This blog may be re-posted freely with proper attribution, author bio, and this copyright statement.
You can always click on this Facebook group and order my books too.  A Survivors Cookbook Guide to Kicking Hypothyroidisms Booty.

Disclaimer

 

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. The highlighted links are affiliate links in my blogs. Although, I’ve been blogging for 3 years  and have never seen 1 cent of income from it ( yes, why do I bother) I don’t want you to feel as if I am misleading you.

salmon

Resources:

http://resources.schoolscience.co.uk/JohnsonMatthey/page39.htm

http://www.ncbi.nlm.nih.gov/pubmed/6684003

http://care.diabetesjournals.org/content/33/12/2546.full

http://onlinelibrary.wiley.com/doi/10.1111/j.0954-6820.1969.tb01517.x/abstract

http://www.ncbi.nlm.nih.gov/pubmed/6961431

http://www.ncbi.nlm.nih.gov/pubmed/3359971

http://www.sciencedirect.com/science/article/pii/030441659190240H

http://www.ncbi.nlm.nih.gov/pubmed/12487769

http://www.ncbi.nlm.nih.gov/pubmed/17042680

https://www.ncbi.nlm.nih.gov/pubmed/12487769

https://www.ncbi.nlm.nih.gov/pubmed/16500878