21 August 2013

Healthy Snack Attack! Paleo Safe Options on the go...

You've been asking for healthy snack ideas that are loaded with protein and low glycemic so this week I put together a bunch of my favorites, including travel and to-go ideas...Check it out!

Dr. Jill’s Favorite Healthy Snack Options...

  • Apple slices with 2 tablespoons of almond butter or sunflower butter 
  • ½ cup hummus with fresh veggies (cucumber, celery, carrot, broccoli, bell peppers, carrots, etc…) 
  • Make your own trail mix with combination of raw nuts, seeds (pumpkin, chia, sesame, sunflower), shredded coconut, raw cocoa nibs – serving ½ cup 
  • Baggie of your favorite raw nuts: almonds, walnuts, pecans, cashews, macadamia nuts with ½ cup freeze dried berries 
  • ½ baked green apple with cinnamon and ¼ cup coconut milk Organic Nitrate-free Turkey (Boar’s Head or Applegate) and guacamole role ups (2 slices turkey with 2 tablespoons fresh guacamole) 
  • Tin or packet of wild salmon, sardines, or paté 
  • Sliced avocado eaten with sea salt & spoon 
  • 2 nori veggie wraps with shredded carrot, leafy greens, hummus & ½ avocado 
  • 2 tablespoons of unsweetened sunflower nut butter sprinkled with cinnamon and/or raw cocoa nibs 
  • 1 or 2 squares TCHO 99% dark chocolate with corner dipped in organic coconut butter 
  • Protein “latte” = 1 serving espresso with 8 oz. of coconut/almond milk and scoop of chocolate or vanilla Thorne Vegalite powder 
  • Homemade kale chips with 2 tablespoons of hummus or 2 sticks of gluten-free jerky (no yeast extract, please) 
  • ½ cup sliced almonds and fresh berries in bowl with ½ cup of pure organic coconut milk (full fat version in can) - optional add organic cinnamon or raw cocoa powder. 
  • Chocolate protein smoothie – 1 scoop chocolate or vanilla Thorne Vegalite blended with ice and coconut/almond milk (optional ½ frozen banana) and 1-2 teaspoons of raw cocoa powder 
  • Chia cereal = 2 tablespoons chia + 1 tablespoon hemp seed mixed soaked in 4 oz of coconut milk or water.  May add few drops of stevia to desired sweetness or fresh blueberries!
  • To-go packets of organic nut butter or coconut butter – Easy squeeze instant snack for purse or travel. (My picks= Artisana coconut butter or sunflower nut butter packets)


13 August 2013

Is this gland taking you down? Sixteen Signs You Might Be Hypothyroid...

Photo courtesy of www.freedigitalphotos.net

Your thyroid plays a part in nearly every metabolic process and when the thyroid isn't working you won't feel well!  This small gland has an average weight of 16.4 grams in the adult. Shaped like a butterfly, it lies low on the front of the neck and below your Adam’s apple and in front of the windpipe. When the thyroid is its normal size, you can’t even feel it.

The thyroid secretes several hormones, collectively called thyroid hormones. The main hormone is thyroxine, also called T4, but there are others, including T3 and even lesser known T1 and T2.   It requires adequate selenium, iodine, zinc, B vitamins and antioxidants for optimal function.  Thyroid hormones act throughout the body, influencing metabolism, growth and development, and body temperature. During infancy and childhood, adequate thyroid hormone is crucial for brain development.  Unfortunately, the thyroid gland is uniquely sensitive to drugs and environmental chemicals which may affect proper function.

More than 10 percent of the general population in the United States, and 20 percent of women over the age of 60, have subclinical hypothyroidism. But only a small percentage of these people are being treated.  It is important to ask your doctor to check you thyroid function if you feel that you are having symptoms.

Often, at first, you barely notice the symptoms of hypothyroidism, such as fatigue and weight gain.  You might simply attribute them to getting older. But as your metabolism continues to slow, you may develop more obvious signs and symptoms.

Top Sixteen Symptoms of Hypothyroid

  1. Fatigue
  2. Increased sensitivity to cold
  3. Constipation
  4. Dry skin
  5. Unexplained weight gain
  6. Puffy face
  7. Hoarseness
  8. Muscle weakness
  9. Elevated blood cholesterol level
  10. Muscle aches and pain
  11. Pain, stiffness or swelling in your joints
  12. Heavier than normal or irregular menstrual periods
  13. Thinning hair
  14. Slower heart rate
  15. Depressed mood
  16. Impaired memory

Here is a simple checklist of symptoms that may indicate abnormal thyroid function:

____ My facial skin looks or feels thinner
____ My muscles feel weak, particularly the upper arms and thighs
____ I am having difficulty getting to sleep or staying asleep
____ I feel fatigued, exhausted all the time
____ I frequently require more than 8 hours of sleep at night
____ I feel better if I am able to take an afternoon nap every day
____ I am unable to tolerate exercise
____ I have less stamina or energy than others
____ My hair is coarse and dry, breaking, brittle, falling out
____ My skin is coarse, dry, scaly, thin 
____ My eyebrows are thinning, especially the outer 1/3
____ I frequently struggle with constipation or hard stools
____ I am always colder than others around me
____ I typically wear a sweater, even in the summer
____ I am having more breakouts or acne
____ I have pains, aches in joints, hands and feet 
____ I experience numbness or tingling in my hands & fingers
____ I am having irregular periods (women)
____ I am having trouble maintaining erection (men)
____ I am having trouble conceiving a baby
____ I have had one or more miscarriages
____ I feel depressed most of the time
____ I feel restless, or anxious 
____ I have puffiness and swelling around the eyes and face
____ My moods change easily 
____ I have difficulty concentrating or focusing
____ I have more feelings of sadness
____ I seem to be losing interest in normal daily activities
____ I'm more forgetful lately
____ My hair is falling out
____ I can't seem to remember things
____ I have no sex drive
____ I am getting more frequent infections, that last longer
____ My eyes feel gritty and dry
____ My eyes feel sensitive to light 
____ I am having difficulty swallowing or feeling a lump in my throat
____ I have a hoarse or gravely voice
____ I have tinnitus (ringing in ears)
____ I feel some lightheadedness or dizziness
____ I have severe menstrual cramps

Other conditions that may be associated with thyroid dysfunction:

  • Infertility or frequent miscarriage
  • Acne 
  • High cholesterol 
  • Irregular periods 
  • Low libido 
  • Fluid retention 
  • Difficulty swallowing 
  • Respiratory difficulties
  • Iron-deficiency
  • Glaucoma
  • Frequent headaches

Family history that suggests you could have a higher risk for hypothyroidism:

Ten Tips To Support a Healthy Thyroid:

  1. Eliminate gluten from your diet!  One in three patient's with Hashimoto's thyroiditis are sensitive to gluten.
  2. Selenium is essential to a healthy thyroid and the first thing I recommend for those with autoimmune thyroiditis or Hashimoto's.  You can get 200mcg of selenium by eating 2-3 organic brazil nuts daily! 
  3. Wild caught fish, like salmon, supple ample omega-3 fatty acids which are essential for optimal thyroid function.  If you don't eat fish frequently, you can supplement with a high quality Omega3 supplement, like Thorne OmegaPlus 2-3 caps daily.
  4. Get plenty of sunlight to optimize your vitamin D levels and take 1000-2000IU daily of Vitamin D3.
  5. Herbs that support thyroid function include ashwaganda, eleuthero and other adrenal adaptogens. One of my favorite formulas is Gaia Herbs Thyroid Support
  6. Dandelion greens, carrots, spinach, kale, Swiss chard, collard greens, and sweet potatoes are all rich sources of essential Vitamin A 
  7. Use organic coconut oil in your cooking -- it's great for high heat cooking and sautéing many different meats and vegetables. 
  8. Filter your drinking water from chlorine and other harmful chemicals which suppress the thyroid and block iodine
  9. Find daily ways to detox, like using a sauna, taking epsom salt baths, adding chlorella, parsley, or cilantro to your daily smoothie to help your body detoxify from chemical exposures (petrochemicals, PCBs, pesticides, and mercury)
  10. Work on lowering stress levels through daily gratitude, prayer, meditation, yoga, deep breathing!

Environmental Toxins May be Poisoning Your Thyroid

Many environmental factors have the potential to impact thyroid function.  Some of these factors include:
  • Potassium perchlorate, which inhibits iodine uptake by the thyroid, is used in rocket propellant, fireworks, and automobile airbags. Potassium perchlorate is stable in the environment and contaminates water throughout the United States. Newborns and infants are most susceptible to this inhibitory effect on iodine transport. The thiocyanates in cigarette smoke can have effects similar to potassium perchlorate.
  • Isoflavones (phytoestrogens), found in soy proteins, are thyroid peroxidase inhibitors.
  • Pesticides induce glucuronidation of T4 and reduce T4 half-life.
  • Polychlorinated biphenyls are industrial chemicals that were banned in 1975 but still are routinely detected in the environment. They have been shown to reduce T4 levels in animals and are neurotoxic. Their effect varies because of partial agonist effect at the thyroid hormone receptor and their varied chemical structure.
  • Bisphenol A—used in plastics, as resins for coating food cans, and as dental sealants—antagonizes T3 activation of the thyroid hormone b-receptor in rats, causing a thyroid hormone resistance–like syndrome.
  • Keep your home free from these and other toxic chemicals
  • And read the blog on MTHFR for how your genes can also make you more susceptible to thyroid dysfunction and poor detox!

A Prescription for Hypothyroid

If you are truly suffering from hypothryoid, no amount of nutritional supplementation will replace your abnormally low levels of thyroid hormone.  Ask your doctor to do comprehensive thyroid lab testing including:  TSH, free T4, free T3, total T4, total T3, reverse T3, thyroid peroxidase antibodies (TPOs), and thyroglobulin antibodies (TgAb).  An ultrasound to evaluate the appearance of the thyroid is necessary if you are experiencing symptoms of enlarged thyroid or nodules.

Common drug options for thyroid replacement include:
  • T4 preparations
    • Synthroid
    • Levothroid
    • Levoxyl
    • levothyroxine
    • Tyrosint
  • T4/T3 preparations
    • NaturThroid
    • Armour Thyroid
    • ERFA thyroid
    • dessicated thyroid
    • Westthroid
    • Thyrolar
  • T3 only preparations
    • Cytomel

Could Thyroid Dysfunction Be Causing My Symptoms?
Drugs and Environmental Toxins take on the Thyroid
NEJM: Drugs that Influence Thyroid Function