Being dairy free can be a challenge when you want to have a cheese based recipe. I have found that
Being dairy free can be a challenge when you want to have a cheese based recipe. I have found that
According to the American Thyroid Organization an estimated 20 million Americans are suffering from some form of thyroid disease.
Thyroid issues are also more common in women with them being five to eight times greater than men to develop a condition.
About 12 and a half percent of women (1 out of 8) women will develop a thyroid disorder in her lifetime.
Just because you’re a man don’t think you’re off the hook. You still could have an issue with your thyroid and not know it.
Thyroid conditions are very serious because if left untreated they can put people at risk for a ton of health conditions like cardiovascular disease, osteoporosis, and infertility in women.
Some are fortunate enough to have telltale signs that something is wrong but others see no signs or symptoms. This is the case for 60 percent of sufferers.
The Thyroid & Hormones
This butterfly shaped organ in the base of your neck works regulates body processes like breathing, heart rate, nervous system, metabolism, muscle strength, body temperature, and cholesterol levels.
The thyroid also produces, stores, and releases hormones into the bloodstream to be delivered to cells. These hormones are called Triiodothyronine (T3) and Thyroxine (T4). These hormones are made from the amino acid tyrosine and the mineral iodine which must be acquired through diet.
Hormone balance is important and the levels of these compounds should not be too HIGH or too LOW.
Production and secretion of thyroid hormones is controlled by the pituitary gland. When the brain senses thyroid hormone levels are too low or too high it will send out a hormone called thyroid stimulating hormone (TSH) telling the thyroid to create or stop production of T3 and T4.
The pituitary gland is controlled by the hypothalamus in the brain. The hypothalamus produces TSH Releasing Hormone (TRH) to tell the pituitary to release TSH and get the thyroid to increase or decrease the level of T3 and T4 hormones in the blood.
THS will be released into the blood when T3 and T4 are LOW to tell the thyroid that body cells need more thyroid hormone. This will result in a LOWER heart rate and may cause constipation and weight gain.
The thyroid that does not produce enough T3 and T4 is considered UNDERACTIVE. It is also known as HYPOthyroidism. Symptoms include the following:
2.Dry hair, skin
3.Unexplainable weight gain
5.Muscle weakness and discomfort
7.Tiredness and fatigue
10.Sensitivity to cold temperature
11.Frequent, heavy periods
12.Joint and muscle pain
Hypothyroidism that goes undiagnosed or mismanaged can have serious consequences such as risk of miscarriage, pre-term delivery, and severe developmental issues in their children.
When T3 and T4 are too HIGH TSH production will decrease and thyroid will slow production of its hormones. This may result in a RAPID heart rate, diarrhea, and weight loss
A thyroid that is producing too much thyroid hormone is OVERACTIVE and known as HYPERthyroidism. Symptoms include the following:
14.Irritability or moodiness
17.Sweating or sensitivity to high temperatures
18.Hand trembling (shaking)
20.Missed or light menstrual periods
Aside from Hypo- and Hyperthyroidism, other thyroid conditions that you should be aware of are thyroiditis, Hashimoto’s Thyroiditis, Grave’s Disease, iodine deficiency, and goiter.
Thyroiditis refers to any disorder resulting in inflammation of the thyroid. Some examples are Postpartum Thyroiditis. This occurs after labor resulting in temporary high levels of thyroid hormone followed by low levels which will eventually lead to hypothyroidism. Subacute thyroiditis is inflammation due to a virus. It causes pain in the thyroid and is accompanied by fever.
Hashimoto’s thyroiditis is the most common cause of hypothyroidism in the United States. This is a chronic autoimmune disease that occurs when the body’s own cells start to attack and destroy the thyroid gland. As the thyroid is attached less and less hormone will be produced.This condition tends to be hereditary and runs in families. While it is is seen mostly in middle aged women it may occur at any age and also can affect men and children.
This disease has also occurred in conjunction with type 1 diabetes, Addison’s disease, rheumatoid arthritis, pernicious anemia, and premature menopause.
If the thyroid becomes enlarged or inflamed or there is little hormone production treatment may be needed. Good nutrition is essential with this condition.
Grave’s disease is named for Robert Graves, an Irish physician, who discovered the disease about 150 years ago. It occurs when the thyroid gland is in a state of overactivity or hyperthyroidism. This disease can also manifest in the eyes. Known as Grave’s Graves’ Ophthalmopathy or Thyroid Eye disease is an autoimmune disease caused by antibodies directed against receptors present in the thyroid cells and also on the surface of the cells behind the eyes. It develops in up to one half of people with Grave’s disease. While Grave’s disease is an overactive thyroid issue, some cases have resulted in hypothyroidism.
Developing eye problems is very rare but may occur up to six months after a diagnosis. In most cases they are usually mild and can be treated. Symptoms include grittiness or eye irritation, inflammation of the white part of the eye, excessive tearing or dry eyes, swollen eyelids, sensitivity to light, forward displacement or bulging eyes, and double vision, decreased movement of the eye and eyelids and inability to close the eye. Loss of vision rarely occurs. It is important to note that the severity of eye problems is not related to the of hypothyroidism.
Iodine deficiency occurs when the thyroid does not get enough iodine. As stated earlier, T3 and T4 hormones are made from iodine, The body does not create iodine so it needs to get adequate amounts from the diet. Iodine deficiency can cause Goiter and hypothyroidism. Iodine deficiency in pregnant women can result in mental retardation in infants and children.
Iodine was first added to salt in the 1920s after an outbreak of goiter occurred in the Great Lakes, Appalachian, and Northwestern United States. This wiped out the iodine deficiency.
While they had good intentions of adding iodine to salt. Typical table salt is often overly processed and unhealthy. It contains preservatives, and even sugar! Intake of processed foods should also be limited these foods also contain processed sodium.
A good alternative is to have real Himalayan or Celtic sea salt. These salts also contain some traces of iodine. Note that if you have high blood pressure you should not be consuming more than 1500 mg of sodium per day regardless of what type it is.
If you eat a well-balanced nutrient rich diet you will be sure to get enough iodine.
Today iodine deficiency is most prevalent among parts of the world that do not have iodine-rich foods as part of their diet. Today 40 percent of the world at risk for iodine deficiency.
Goiter is when the thyroid gland becomes enlarged. Just because the gland is enlarged does not mean it is diseased. Goiter occurs in a thyroid that is producing too much, too little hormone, or just the right amount of hormones. Goiter could be a result of iodine deficiency, Hashimoto’s thyroiditis, or Graves’ Disease.
21. Asymptomatic or NO signs or symptoms.
Often there will be no pain or symptoms which can result in a thyroid condition going unnoticed for years. Thyroid issues are becoming a big concern for Americans. Everyone can benefit from a screening even if they are are not experiencing symptoms.
Not sure what to test for? Get these blood tests to know the health of your thyroid.
Already suffering from a thyroid condition? Make sure you are getting these essential nutrients
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Last December I wrote down all my resolutions for the upcoming year.
A few months ago, I revisited this list and saw that I was far from attaining all my goals. Initially, I started to get really upset about not following through with what I wanted to accomplish.
Fortunately, I quickly realized that focusing on the negative would only make things worse and leave me feeling more depressed.
Instead, when I feel down I try to stop myself and re-shift my focus on all the positives in my life.
Another thing that changed my outlook was a book I read called The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results (affiliate link) by Gary W. Keller and Jay Papasan.
Reading this book completely opened my eyes on productivity and getting things done. It taught me that multitasking just doesn’t work. Instead of creating a list of goals, you need to create a “Should Do” list consisting of tasks that are of absolute importance and need to be done first. This way you tackle the things you can get done and then have some fun.
Looking back I see my biggest flaw was that I wanted to accomplish too many different things. I know now that it is more important to focus on ONE main goal.
In addition to reading The ONE Thing, I was also inspired by a podcast by Nick Lober of the Side Hustle Nation. I stumbled upon this podcast a few months ago while scrolling through iTunes. I accidentally had the feed set up going from newer episodes to older. This is how I stumbled upon this particular episode from the end of last year. It was entitled Micro Habits: The Too-Small-to-Fail Plan for Big Results and discussed how you should not make New Years resolutions but instead make small daily habits that take less than a minute to complete.
Some examples he cited were flossing one tooth and doing a push up. The point of these short activities will motivate you to floss all your teeth and maybe try a few more pushups until you get tired.
The combination of small daily habits with ONE clear cut goal will propel you forward. Whether you are looking to make more money, improve your health, or spend more time with your family using this combination of practices will give you success to attain what you want to achieve.
These sources were inspiration to prevent me from looking back in anger and regret. Instead I am looking forward and continue on my journey of self-improvement.
Some examples of this would be:
Are you struggling finding your ONE thing? I am offering a FREE 30 minute call to help you find the ONE thing that will help you succeed this year. Sign up HERE
With the whirlwind of parties, gatherings, errands to run, gifts to buy, and decorating duties this holiday season leaves little time for meal planning!
But don’t fret!
I am giving you the gift of kitchen cooking shortcuts that is sure to ease the overwhelming dinner dilemma that plagues us when we get home after a day of running around.
So put your feet up, relax and read on how to hack your way through dinner and keep that cheery holiday grin on your face!
Don’t be afraid of some store bought food. It can give you a total kitchen win that will result in a quality meal without all the addititivies you might find in a typical take out meal. Here are some ideas:
Having a healthy, home cooked meal every night is something that can be feasible. Enter batch cooking! For those of you not familiar with this term batch cooking is when you make a large portion of food in one period of time then freeze or refrigerate to have on hand the rest of the week. It is a great time saver if you hate cooking dinner every night, but still want to eat well during the week. It is a really efficient way of cooking so you get the most of out of your food.
You may be thinking, “but I don’t like leftovers.” No worries! Batch cooking is actually something entirely different. It actually consists of cooking more food then you need and then repurposing it for another dish later on. For example.
For me the worst part of cooking is the clean up. One way I save time is by making one pot dish meals. One way to minimize clean up is to cook your meals in a crockpot, Instant Pot, in one pan in the oven or on the stove top. You will be smiling when see the lack of dishes that need to be washed. Not sure what to make? Try these recipes on for size:
This yummy recipe is a delicious dish that takes 30 minutes to make. The best thing is it delivers fiber, vitamins, and minerals essential for health.
With all you have going on this month there is little time to get to the grocery store.
Cross that shopping trip off your list with just a click of the button on your computer
So now when you are ordering you presents from Amazon you can get your groceries too!
Here are some of my favorite outlets to save time and get products delivered when you need them:
Don’t forget to check back for Day 2 of how to stress less this holiday season!
If you have any questions about how to make meal time easier so you can get the most nutrients in your diet comment below or CLICK HERE to contact me for more information!
I'm Jeanette Kimszal, a Registered Dietitian Nutritionist. After working in the corporate world of advertising for over 7 years I realized I wanted to turn my love for nutrition into a career. Read More…