I’m sure you’ve heard about the latest health graze called Intermittent fasting. This technique allows your digestive system to rest without eating, usually between 12,14,16, and 18 hours.
For example, if you were to do a 12-hour fast, your eating window would be 12 hours. You could start your eating window at 7am and end at 7pm. By Intermittent fasting you won’t eat anything 2-3 hours prior to bed. You would break the fast the next day at 7am.
This new fasting technique has been known to boost energy levels, regulates blood sugar, improve weight-loss, increase motivation, better absorption of nutrients, stamina, along with improve cognitive function and it also will releases the growth hormone that helps to repair your body. There are studies documenting showing many benefits of fasting which are can be lowering the risk of type 2 diabetes, reducing cholesterol levels, enhancing the body’s resistance to oxidative stress (which is connected to aging and many chronic diseases), reducing your inflammation and of course weight loss!
Our hormonal balance is very sensitive to how much we eat , how often we eat , and what we eat. By calories restricting and over exercising( creating more cortisol; cortisol collects in your belly area ) it will send a hormonal stress signal to your body and If the Intermittent fasting isn’t done correctly it will also send a threat signal to a women’s reproductive system and in return send a threat signal to your metabolism, ultimately slowing it down. Putting your body in a safe starvation mode where it can stay alive. During a IF you also can experience other symptoms, such as:
- Sleeplessness
- Anxiety
- Irregular periods
- Hormone dysregulation
- Brain fog
You must understand that the female reproductive system and metabolism are deeply intertwined among each other. You see women store healthy fat for the chance they may become pregnant. Believe or not but pregnancy is the ultimate goal from an evolutionary perspective to keep humans from going extinct. Yes, you might not be trying or you might be done with your baby maker but if your still ovulating , your body isn’t. You see without a ample amount of fat stored in your body that only can mean malnutrition for the future baby and possibility death to the fetus since your body wouldn’t be able to sustain life.
Women’s bodies are very sensitive to anything that might signal starvation. If you are not eating enough calories or getting the right nutrients your body will produce more hunger hormones leptin and ghrelin. Your body actually needs calories to burn calories and by restricting calories it will certainly backfire and throw your body into “starvation mode where it will actually slow down your metabolism, making it tougher for you to lose weight. I know, it sounds a bit complicated but no one is created equal and if you already have hypothyroidism or hormonal issues going on why throw fuel on the fire?
Do you notice that when you become stressed your seem to crave fatty or salty foods? It means that your adrenals have become taxed from being overly stressed. Feed your body what it needs, listen to it but feed it good fats like a keto fat bomb something that has been soaked in a good fat like, virgin coconut oil, a grass fed butter with a sprinkle of high quality pink Himalayan salt and this will do magical wonders for your adrenal function.
Chocolate Fat Bomb with Macadamia & Sea Salt
recipe from https://ketogasm.com/chocolate-fat-bomb-macadamia-and-sea-salt/
Ingredients
- 10 tbsp Coconut Oil
- 5 tbsp Unsweetened Cocoa Powder
- 2 g Granulated Stevia
- 3 tbsp Macadamia Nuts coarsely chopped
- Coarse Sea Salt to taste
-
Melt coconut oil on stovetop.
-
Add cocoa powder and granulated Stevia. Mix and remove from heat.
-
Spoon mixture into silicone candy molds until wells are 3/4 full.
-
Refrigerate in silicone molds until mixture thickens to a gel-like consistency.
-
Sprinkle macadamia nuts into each well. Press down to distribute the nuts throughout the mixture.
-
Return silicone mold to refrigerator until completely hardened.
-
Once completely set, remove chocolates from silicone mold and place right side up on a dish or cupcake liner.
-
Let sit at room temperature until surface begins to glisten.
-
Sprinkle a pinch of course sea salt onto each chocolate fat bomb.
-
Serve or return to refrigerator for storage.
This only has 1 carb in it but oh is it so yummy.
So if your going to try this intermittent fasting. You need to do it right.
We must work with our bodies and not against it. We must always listen to our bodies, and realize that you are fierce piece of optimal machinery and although things might not always be perfect, that is okay. We all have different levels of success with various diet plans depending solely on our bodies needs. It all depends on our body size, health issues, nutrient deficiencies, food intolerance’s, activity level, age and genetics. If you want to drop the lbs then, you must estimate how much you personally should eat per day to lose that weight. Then, apply that amount to the balanced diet that your body needs and watch pounds drop away.
The Harris-Benedict equation helps you estimate your basal metabolic rate, or BMR, which is how many calories you need daily to maintain your weight independent of daily activity and exercise. Many online calculators use this equation to give you a quick answer, but you can put pencil to paper to figure it out on your own. Plug your numbers into the following: 655 + (4.35 x your weight in pounds) + (4.7 x your height in inches) – (4.7 x your age in years). For a 40-year old, 5-foot, 5-inch woman weighing 160 pounds, the result comes out to 1,468 calories, for example. click on the link below to key in what yours will be.
Calculate Your Basal Metabolic Rate (BMR)
Listen you your body and trust yourself.
Make sure you’re consuming enough calories in your eating window.
Make sure you’re getting adequate nutrition.
Make sure you’re eating enough healthy fats from sources like pastured animals, grass fed butter and/or egg yolks (if not allergic), avocados, fatty fish, etc.
Embrace mindfulness, meditation, and have social support.
Pay attention to your overall stress levels. You dont want to stress out your adrenal glands.
Get enough rest, let go of resentment, forgive others and be happy.
Do not fast for longer than 24 hours at a time
✅ Ideally fast for 12 to 16 hours
✅ Do not fast on consecutive days during your first two to three weeks of fasting (for instance, if you do a 16-hour fast, do it three days a week instead of seven)
✅ Drink plenty of fluids (bone broth, herbal tea, water) during your fast
✅ Only do light exercise on fasting days, such as yoga, walking, jogging, and gentle stretching
✅ Days your not fasting lift weights, HIIT, aerobics, swimming’s, running
✅ You want to eat clean, nutrient dense foods that feed your body.
✅ Some people fast 4:3 or 5:2 which means they eat 4 or 5 days during the week and fast 3 or 2 non-consecutive days of the week.
Breakfast
- Option #1: Greek Yogurt/non dairy yogurt or Cottage Cheese topped with berries and almonds.
- Option #2: Can of Tuna, organic Apple and 1tbs of olive oil
- Option #3: organic Chicken breast, organic Salad Greens, Apple and Half an Avocado
- Option #4: cage free Omelette (2 whole eggs + 0.75-1 cup whites) and Berries
- Option #5: Garden of life fit shake mix with 1 cup almond milk (unsweetened), 20g almonds and serving of blueberries
lunch/dinner
- Option #1: Chicken Breast, Veggies, Brown Rice, Coconut Oil (add 1-3tsp to rice and 1tsp for cooking chicken)
- Option #2: Chicken Breast, Low G.I veggies (boil for 5 minutes and cook on skillet in 2-3 tsp of oil)
- Option #3: Steak, Veggies, Sweet Potato (add cinnamon)
- Option #4
- Smoothie
- Half of Avocado
1 handful of spinach or organic romaine lettuce if you have hypothyroidism
1 handful of organic celery
1 handful of organic cucumber
1 organic apple - 8 ounces of water , blend and drink…..
Always Listen to your body. And do what works best for you. Make sure you Visit your doctor and share your interest in IF.
udrey 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.
Please check out my books online @ Amazon
Finally a Holiday cookbook that will have you sincerely appreciating all the hard work that I put into creating it. This cookbook not only has recipes that caters to your hypothyroidism but the recipes are extremely easy to prepare while still being delicious as they promote your health, help you begin to heal, and you’re eating cleaner on top of it all. These recipes can be used year-round not only around the holidays and will be a great addition to your library. I hope you find this Holiday book a godsend to the particularly crazy holiday season. This book includes a good variety of recipes that I know you will find to be delicious, full of flavor, healthy and just perfect for your Thanksgiving and Christmas dinner table. From appetizers to main meals, side dishes and desserts these recipes are just wonderfully delicious. I am not kidding when I tell you that the recipe options in this book are endless and you won’t be disappointed! You will be able to find that perfect recipe in this book that makes your taste buds soar, fits your dietary needs and has your family bragging on your cooking skills. They may even think you secretly took lessons from Gordon Ramsay or Julia Childs
Secrets to my Hypothyroidism Success: A personal guide to Hypothyroidism freedom
I wish somebody had given me a step-by-step road-map back when I was first diagnosed with hypothyroidism. The solutions in this book has helped so many people. I’ve done my best to pull from all their expertise, as well as my own knowledge and clinical experience. I want to make it easy for you to find the answers quickly, all in the one place, because I’m all too familiar with that awful side effects of hypothyroidism. I certainly don’t want you to have to spend years finding solutions, like I did. I also want you to understand that there isn’t an easy “one pill” solution, but the “one pill” approach that our current medical system is using is NOT WORKING because the underlying cause for hypothyroidism is not being addressed. Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek. I hope this book 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 Best Little Hypothyroidism Autumn Cookbook
I wanted to create a fall cookbook for those of us suffering from hypothyroidism that makes you feel as if you’re inviting an old friend in for coffee. If you’ve been considering switching to a hypothyroidism diet, you may be wondering if you have to give up your favorite foods along with flavor. This is far from the truth. Switching to a hypothyroidism diet means that you are catering to heal your thyroid. You can still enjoy your favorite fall recipes following a hypothyroidism diet- you’ll just need to learn what substitutions you will need to make to create wonderful fall hypothyroidism recipes. This is where this book that I’ve written for you comes into play. In this book, you will find a collection of many fall favorite recipes that you and your family are sure to love. If you’ve ever considered a hypothyroidism diet, this recipe book is a great starting resource.
Hashimoto’s crock-pot recipes: Added Bonus: How I put my Hashimoto’s into remission
There’s nothing like the aroma of a home-cooked dinner welcoming you at the door. No time to be in the kitchen? The wonderful thing about a crock pot is you have little prep time. You won’t have to stand over a hot stove cooking your food and it’s perfect for those hectic days. We all want that convenience! Do you need foods that promote thyroid health? You can start today healing your body from the inside out. Over 101 wholesome and nourishing Hashimoto’s fighting recipes that will cater to your mind, body and soul. This helpful book will start to guide you in the right direction along with a step by step plan that is clear and doable.
It’s not about being skinny, it’s about energy, vitality & feeling good when you look in the mirror.
A Survivors Cookbook Guide to Kicking Hypothyroidism’s booty.
Do you need foods that promote your thyroid health? Let’s heal your body from the inside out. We’ve all heard that our gut is called the “second-brain”. Given how closely the two interact with each other one thing you may not realize is your emotions and weight gain can start in the gut. Your gut and digestion can also cause you to hold onto that excess weight and just feel lousy. I’ve included 101 hypothyroidism fighting recipes that cook themselves. Our main concern is kicking hypothyroidism’s booty. I hope this book inspires you to use your slow cooker more often and create your own new recipes. Let’s together shed those extra pounds, regain your self-confidence and vitality back into your life.
Hypothyroidism: The beginners Guide
This book thanks everyone suffering from hypothyroidism and looking for answers. Hypothyroidism is the kind of disease that carries a bit of mystery with it. This book is not for readers looking for quick answers. There is not one size fits all. You have to be in charge of your health. I didn’t write this book to sell you any “snake oil” in a bottle. I’ve written this book to be an eye opener for you and to share with you what I have learned on my journey. The solutions in this book has helped so many people. There are many incredible holistic practitioners, authors and researchers with experience and expertise in this area. I’ve done my best to pull from all their expertise, as well as my own knowledge and clinical experience. I want to make it easy for you to find the answers quickly, all in the one place, because I’m all too familiar with that awful side effects of hypothyroidism. I certainly don’t want you to have to spend years finding solutions, like I did. I also what you to understand that there isn’t an easy “one pill” solution, but the “one pill” approach that our current medical system is using is NOT WORKING because the underlying cause for hypothyroidism is not being addressed. Get ready to go on a journey of discovery where you are going to learn how everything ties into one. A lack of knowledge is a lack of power.
Kicking Hypothyroidism’s booty, The Slow Cooker way: 101 Slow Cooker recipes!
I wanted to create a user-friendly handbook to help anyone affected by this disorder. I’ve seen many doctors over the years and none offered me ideas on diet change. I’ve included recipes, ideas on solutions for a healthier home, what you should be eating and shouldn’t, how to shed those extra pounds, regain your self-confidence and vitality back into your life. I want you to feel strong, sexy, and beautiful. This is my heartfelt guide to you. Together, once again, you can start to gain that wonderful life that you deserve. I am a student in this thing called life. I want to be remembered as a pioneer who thought, imagined, and inspired. What we feel at times is the impossible or unthinkable. Life is a wonderful journey.
Reset Your Thyroid, 21 day Meal plan Thyroid reboot
This is a 21-day Meal plan to reset your thyroid and jump start your weight loss journey. It is filled with 21 breakfast recipes, 21 lunch recipes and 21 dinner recipes. They are packed full of nutrients, healthy fats and proteins. All are easy to make and I’ve done all the thinking for you! All you have to do is prepare the foods and eat. It takes 21 days to form a new habit, it will most likely take that long for your mind and body to stop opposing your new lifestyle change. Three weeks really isn’t a very long time. If you find yourself in a rut and coming up with excuses. You can regain control by reminding yourself that you only have to do it for 21 days. Motivate yourself to exercise. Choose something you honestly like to do and won’t loathe at least 3 times a week. Create an exercise plan that seems easy to accomplish. (And, stick to it!) Give yourself a chance and commit to yourself to stay with the program for 21 days.
Hypothyroidism clarity is designed to help give you FREEDOM and EMPOWERMENT. I’m sharing the EXACT STEPS I’ve used to overcome my eating issues WITHOUT dieting. All the recipes are specially crafted to be easy, super delicious and they have been kid tested-mother approved. A family-friendly way to eat that your entire family will enjoy. This book contains wonderfully crafted hypothyroidism recipes for your home and body that will help transform you and your family’s life.
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: https://www.ncbi.nlm.nih.gov/pubmed/23382817
- McMurray RG, Soares J, Caspersen CJ, McCurdy T. Examining variations of resting metabolic rate of adults: a public health perspective. Medicine and science in sports and exercise. Jul 2014;46(7):1352-1358.
- Archer E, Hand GA, Blair SN. Validity of U.S. nutritional surveillance:National Health and Nutrition Examination Survey caloric energy intake data, 1971-2010. PloS one. 2013;8(10):e76632.
- Prentice AM, Black AE, Coward WA, et al. High levels of energy expenditure in obese women. British medical journal. Apr 12 1986;292(6526):983-987.
- Goris AH, Westerterp-Plantenga MS, Westerterp KR. Undereating and underrecording of habitual food intake in obese men: selective underreporting of fat intake. The American journal of clinical nutrition. Jan 2000;71(1):130-134.
- Platte P, Pirke KM, Wade SE, Trimborn P, Fichter MM. Physical activity, total energy expenditure, and food intake in grossly obese and normal weight women. The International journal of eating disorders. Jan 1995;17(1):51-57.
- Buhl KM, Gallagher D, Hoy K, Matthews DE, Heymsfield SB. Unexplained disturbance in body weight regulation: diagnostic outcome assessed by doubly labeled water and body composition analyses in obese patients reporting low energy intakes. Journal of the American Dietetic Association. Dec 1995;95(12):1393-1400; quiz 1401-1392.
- Lichtman SW, Pisarska K, Berman ER, et al. Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. The New England journal of medicine. Dec 31 1992;327(27):1893-1898.
- https://en.wikipedia.org/wiki/Oxidative_stress
thehypothyroidismchick 