I had to meaning to write a blog on hypothyroidism, and I saw that the hormone expert, Natasha Turner, was on Marilyn Dennis. I tuned in and learned some interesting new things about treating hypothyroidism. Check out todays show here. Here are some of the main points discussed on the show:

• Thyroid function has a huge impact on how you look and feel every day, the thyroid gland is a large endocrine gland in the neck
• It is very common to have thyroid disruption, the thyroid releases hormones that impact metabolism of every cell in the body and affects the function of many other symptoms
• Hypothyroidism slows every cell in the body down including metabolism.  The TSH (thyroid stimulating hormone) test will evaluate whether your thyroid is underactive.
• Symptoms include extreme fatigue/fogginess, lowered mood/depression, low motivation,  unexplained weight gain (a significant amount in about 3 months, weight gain despite exercise and diet), hair loss, irregular periods, constipation (ie metabolic slow down), feeling cold (slow metabolism means you can't stay warm).
• Women taking hormone replacement may experience symptoms of hypothyroidism due to high levels of estrogen or low levels of progesterone, be sure to keep your health monitored when changing medication
• Go see your doctor even if you have one symptom, and get your thyroid checked. Also ask for ferritin and b12 to be checked, as some of these deficiencies have similar symptoms. Be sure to get your blood work result.
• Normal thyroid function is 0.5-2 , the grey zone 2-4.5, above 4.5 is qualified as hyperthyroidism.
• If you are in the grey zone you may have symptoms of hypothyroidism, but the doctor may not recognize you as having hypothyroidism

Natasha Turners 4 Week Thyroid Boosting Plan

• Week 1: This week is all about replenishing nutrients and restoring hormones. The first two weeks of the thyroid boosting diet are a hypo allergenic, anti-inflammatory diet. We want to keep cortisol levels low, lots of greens, healthy fats, chicken, fish, turkey, shell fish, nuts. No red meats or pork, no citrus fruits or dairy, chocolate, alcohol, wheat or grains. Estrogen suppress thyroid function so avoid soy products. Try calcium gluconate, iodine, and probiotic supplements. Take Ashwagandha  if you are stressed to lower cortisol levels.
• Week 2: Add in one serving of potatoes or gluten free grains, at dinner preferably. Quinoa is the best choice. Continue on with week 1 diet. You should start to have more energy this week.
• Week 3: This week is very important. Any allergens need to be removed from your diet due to stress on the body. Try citrus first and see if there is any reaction such as, tired, stiff, achy, bloated, irritable. Try beef, cheese, yogurt, grains. Try one food each day and test reactions. If you have any inflammatory response, you need to cut these foods out of your diet, you can re-try at 3 to 4 months.
• Week 4...and beyond: eat for optimal hormonal balance. Eat protein at every meal, but not the types that cause problems (as tested in week three). Have a Quest bar or detox shake if you are in a hurry. Lots of greens, water, and sleep area always recommended.

She loves Quest bars as much as I do...

Natasha's recipes for the diet can be found here 

         Parsley, while a popular herb in cooking, is often overlooked as a nutritional powerhouse. Full of antioxidants including a very high vitamin C content, Parsley is an alkaline food and has anti-inflammatory properties. It is an excellent source of vitamin K, vitamin C, vitamin A, and iron! Juiced parsley, or parsley in smoothies can aid is liver and kidney detoxification, and is a great way to cleanse the body. It is a natural energy booster, and I love a bit in my smoothies in the morning, or as a tea with lemon. If you have kidney disease please speak to your nephrologist as parsley is high in phosphorus and potassium and oxalates and may be contraindicated.
   
 I made a simple Parsley and Cilantro sauce for white fish in my magic bullet. It was surprisingly easy and delicious, and a quick way to get the health benefits of two herbs.
Try some of these recipes to incorporate parsley into your diet.
Alton Brown Parsley Salad recipe
Quinoa Tabule
Parsley Pesto
Cilantro Chimichurri



Yes, I'm wearing these in public.

       I was reminded this morning that we are now 1/6th of the way through 2015. Are you all on top of your goals and priorities, or are you slipping back into old habits? I will admit I have slipped a few times on some of my goals, but woke up this morning and took the reins back and got right back up on that proverbial horse.

Slips are part of the process, but it is really necessary to learn and grow from each time that we stumble. If you have a bad food day, ask yourself what emotions caused you to make poor eating decisions. Were you hungry and desperate or tired, bored, lonely, stir-crazy in this cold weather?
       
I'm definitely learning that there are more components to health than I originally thought. I'm starting to realize organization is becoming important to me. Tidying up my space, getting good nutrition in the morning, de-cluttering helps me mentally. It also makes me more likely to exercise and get off my butt due to the feeling of empowerment.
     
Challenge yourself once a week to do something outside of your comfort zone that might be a bit difficult, even when everything feels like a chore in this weather. 

I also wanted to introduce everyone to a fabulous blog from a dear friend of mine, who I find very wise and inspirational. Be sure to check it out http://www.heartmindsoul.ca/intro/ 

Another great blog and healthy recipes are located here:http://talesofakitchen.com/cookies-brekky-bars/grown-up-dark-chocolate-quinoa-cookies/

Check out the quinoa cookie recipe, as well as other tasty, healthy treats. Check out her smoothie recipes. Can't wait to try the coconut chai!

http://globalnews.ca/news/1806453/fda-approves-an-adhd-drug-as-the-treatment-for-binge-eating-disorder/

       I literally jumped for joy when reading this article today! The FDA has approved Vyvanse, a drug typically used to treat ADHD for those that have compulsive overeating or binge eating disorder. Vyvanse is a central nervous system stimulant that affects appetite, but can be highly addictive.
      Now I have a personal connection with this story, which has made me very excited. First off, eating issues and mental health issues go hand in hand, and technically eating issues are mental health issues. I strongly believe that those with attention problems and/or anxiety tend to overeat and placate their emotional issues with food. I also believe that ADHD is a REAL condition, and while cognitive behavioural therapy and self care is beneficial, that medication can be helpful. To be on a medication that slows down the mental news feed can reduce anxiety and "relax" a person while curbing the appetite. I was prescribed Ritalin in university while seeing a psychiatrist that specialized in eating disorders and struggling with bingeing, and took it when needed to get me through my classes. I was amazed at the effect it had on my eating. Now I never stopped eating all together or lost a dramatic amount of weight. I made sure I ate, even if I wasn't hungry and did my best to take care of my body. I was a huge study binger, as I felt the urge to do more than one thing at once. I remember buying huge bags of jelly beans or jujubes to get me through exam periods, so that I could eat and read. It felt miraculous to be able to focus and feel free of the compulsive urge to eat. I was so depressed and so out of it, it was a miracle if \I made it from one place to the next without picking up a snack. Eating calmed my nerves. At this point I'm sure I was addicted to the sugar, fat, and other garbage that I was putting in to my body.
       Being on medication allowed me to refocus and feel like I was in control of my life. It gave me enough footing to make big changes and allow my gut, which was destroyed in the bingeing process, to heal with the help of probiotics. I also used a lot of CBT, regular exercise, a high fiber diet, and eating in moderation to help me to deal with the urge to binge. Sometimes I fail, but I now have the confidence that I can get back on the wagon after a slip. I have medication around for when I need it, but as I age I don't like the "high and sleepy" feeling that they give me. I get knocked out and kind of stoned off a small dose, and don't have my usual perkiness. I don't think that medication is the answer, but it can be a small piece of the puzzle.
       Of course, saying this, these medications have high abuse potential. We all know that people are looking for the magic bullet, the quick fix. I can see this having some serious issues in US with people looking for scripts and the popularity of the drug may cause an increase of theft and crime to get it on the black market. This is where I believe we need to educate the medical profession on how to spot patients that really need these meds and ensure they are receiving psychiatric care. Much easier said than done though.
     I am hopeful because I have dreamt that some of my clients who struggle with binge eating and its consequences can benefit from these medications as I have. While I may be criticized for taking the "easy way" let me tell you, it has been anything but easy, but I| am very happy to be in the place I am now. It is a journey, and it's continually getting better.

       Zinc is a much overlooked mineral, but it is one that is very easy to become deficient in. Zinc plays a very important role in immunity, vision, reproduction and skin health. Zinc may be related to acne, and is required along with essential fatty acids to convert cholesterol into sex hormones. We require 15mg of zinc per day just to preform basic tasks in the body (Canadian values recommend 8 for women and 11mg for men). This is a bare minimum and not enough for optimal health.
        Signs that you are not receiving enough zinc could be poor wound healing, poor digestion, and low immune function. Zinc may help to reduce symptoms of the common cold, but preventatively taking zinc is a better idea. Oysters are the highest nutritional source of zinc at 100mg/100g servings. Most of our dietary source of zinc is found in beef , but the amount is much lower, just over 9mg of zinc per 100g of beef.
     Most people will likely benefit from adding zinc to their supplement routine. While there is some in plant sources, it is very difficult to ensure that we are meeting our requirements. Zinc is used topically to treat skin issues as well. Check your multivitamin, a quality vitamin can contain up to 15mg a day. Here's one of my faves: https://progressivenutritional.com/active-women/ Happy healing :)

        There are many factors that affect a woman's ability to get in shape, include stress, hormones, adrenal glands, sleep, and mood (in reality these things are all connected to one another). One thing I watch many women struggle with is alcohol consumption, which I believe can affect success in weight loss. I decided to blog about this topic because I have a lot of clients looking to cut out booze in the new year, and I personally notice a huge difference in my body when I lay off the drinkies.
         I did some research on alcohol and muscle building, and most of what I read was focused on men. It basically said that studies have shown that alcohol consumption did not cause more weight gain when the calorie intake was compared with that of carbohydrates or fat. In fact, some research showed that those who consumed wine calories had more weight loss. Some studies show that testosterone levels are decreased when alcohol is consumed post work out, others showed little testosterone reduction. Testosterone levels, as you probably know, play a huge part in muscle building, but women have much lower testosterone levels than men, and we metabolize alcohol much differently. In fact, we are much more complicated beings than men. I doubt anyone will argue that it is much more difficult for women to get into shape than men.
       Alcohol affects hormone levels which are responsible for bone building, glucose control, reproductive function, and mood. Alcohol is absorbed directly from the stomach into the bloodstream, and unlikely most other nutrients, can be absorbed within 5 minutes on an empty stomach. It can irritate the digestive tract and impede absorption of other nutrients. Due to the fact that alcohol is considered a toxin, all of the bodies energy and metabolism with focus on ridding the body of alcohol. Therefore lipid oxidation (fat burning) and protein synthesis (muscle building) is put on the backburner. Those with cardiac issues and high lipid profiles are even more at risk when consuming alcohol, and it is very important that these individuals avoid alcohol. I won't even start to speak about injury to the liver, a necessary organ.
      Interestingly enough, it is not the calories in alcohol that cause the most issues with weight control. While they are empty, a drink here and there will not sabotage your diet or weight loss. The key, as with all consumption, is moderation. When over-consumed, alcohol calories will add up. The tendency to overeat both the night of consumption and the following day also becomes likely, as fatty, salty, and carbohydrate heavy foods are often craved(due to the reduction in blood sugar).
       Alcohol can also contribute to PMS symptoms, as well as other reproductive issues. Dr. Libby Weaver, author of Accidently Overweight, recommends that women with any sort of menstrual or reproductive issue take one month off of alcohol, or at least the two weeks off around the menstrual cycle (I have found journals from 1960s saying alcohol and PMS are not related. This is outdated research). A taxed liver may cause increased amounts of estrogen in the body, affecting hormone balance and fertility. For the men out there, it also decreases sperm count. Too much estrogen can then affect thyroid function, which can also lead to weight loss problems. It's all connected.
       While I don't want to sound preachy or no fun, it really is best to consume alcohol in moderation one day or two days a week at maximum. Drink water between alcoholic beverages to ease the taxation on the liver and be sure to eat a nutrient dense meal before consumption to prevent becoming intoxicated and hung over. I can honestly say the longer I go without a drink, the faster I build muscle and keep my stomach flat and lean. My thinking as become clear, and my mood much better. Don't get me wrong though, I will be enjoying the benefits of red wine here and there :)
Happy training!

I was recently introduced to the Isagenix line of nutritional supplements, and they promote a cleansing product. I went to an event, listened to their spiel and thought their online video about environmental contaminants and detoxification was quite interesting and logical.Check out the video here. While I was chatting with a client about the product she lent me a book, written by a friends husband (John Molot MD). It is called 12,000 Canaries Can't Be Wrong, and is by a doctor from Ontario who noticed many of his clients had similar unexplainable symptoms, which were often determined to be caused from sensitivity to environmental pollutants/contaminants. He started to specialize in this area of practice due to the alarming number of cases he was seeing on a regular basis. I've been making notes on interesting tidbits of information, so read on and lean. This was a scary and awakening read for me, and I'm not yet through the book.

• Once you are diagnosed with a chronic illness you are likely to get another
• Environmental Medicine: the treatment, recognition, and prevention of illness induced by exposure to biological and chemical agents encountered in food and water
• The core medical treatment is to improve the environment and the sick individuals relationship to the environment
• 80% of Dr. Molots patients were women aged 30-65 with no biological markers to aid in diagnosis. They had multiple symptoms in multiple systems
• Many patients felt significantly better after trying elimination diets
• Symptoms include: physical/mental fatigue, chronic pain, respiratory issues, GI issues, rash, allergies, and food/chemical sensitivity (ie perfume, make-up, cleaning product)
• Sick Building Syndrome: a medical term for a poorly ventilated building which may have mold or poor air exchange, or gases in the building. It causes acute health problems for those spending time in the building including fatigue, nausea, dizziness, and dry mucous membranes. People suffering from Sick Building Syndrome feel better when they are allowed to work from home or a different location.
• Psycho-neuroimmunology: the study of communication between the brain and the nervous system. Higher amounts of pollution in cities are directly related to higher amounts of Parkinsons/Alzheimers, chrronic allergies, endometriosis and lupus
• There are higher amounts of deaths and hospital admissions on days with poor air quality
• Since the Second World War more than 80,000 new synthetic chemicals have been manufactured and released into the environment
• More than 1 500 new chemicals are released each year and there is not adequate long term testing on the health of humans or health of developing fetus'
• 7.1 trillion pounds of chemicals are imported each year to the USA
• POP stands for Persistant Organic Chemicals which bioaccumulate and can be absorbed into living organisms and accumulate in fat cells. They can be transported across the world through the air or water.

Check out this article from the New York Time of exercise and skin health, 
link is above. I've copied the article below. Exercise is great for everything! Sweat and hydration are the best ways to keep you looking younger...I still get carded all the time. A diet high in omega 3 fatty acids can help to keep you glowing as well. Make your outside look great from the inside out.

         People have been using herbs, plants, and flowers to treat and prevent illness for thousands of years. Chinese medicine and homeopathy are practices which use a variety of plants as medicines. Recent research has shown that some plants can actually help to reduce stress hormones in the body. High levels of cortisol (the stress hormone) will send the body into "fight or flight" mode, which means you will have elevated levels of adrenaline and noradrenaline. If you do not treat this state by either dealing with the stress (fight) or exercising (flight), it can become problematic for the body. Acute stress is not a bad thing necessarily. Healthy people can deal with the stress and the body will return to homeostasis. Acute stress can cause an increase in performance

due to the high adrenaline and increased energy mobilization.
       Having chronic stress in your life destroys the homeostasis or balance in the body. When cortisol is elevated for long periods of time, the body will essentially start to shut down. The immune system is taxed and weakens, heart rate and blood pressure are elevated, liver function is compromised, glucose tolerance is impaired and the digestive system functions less efficiently. Serum cholesterol and fats become elevated and sexual dysfunction is also common, as is muscular pain.
        Many people suffer from chronic stress due to their jobs, family life, or financial situations. It is very important to recognize when we are stressed and deal with it accordingly. Eventually chronic stress can lead to degenerative disease and serious health problems like metabolic dysfunction, diabetes, and osteoporosis just to name a few. Chronic stress can make one irritable, achy and exhausted, which can make self care seem very challenging.
        I highly recommend regular mild, moderate, and intense exercise to combat stress, along with emotional support, rest, a good diet, and supplements to help to restore the body to its natural state. There are many types of plants that can help to reduce stress and cortisol levels including astralgus, holy basil, rhodiola (the biggie), licorice root, maca, and ginger. I have experienced adrenal fatigue a few times, and always keep adaptogens in my cupboard.
       It is very important to recognize when we are starting to get stressed and take the steps to ensure that we are supported. Reaching out to family, friends or a health care provider is a great first step. Although it can be tempting to shut others out when exhausted, support is necessary. Learning meditation to calm ones mind and help relax is one of the best ways to deal with stressors and ensure a good nights rest.

     I feel like this is a blog post that I have written many times, and I'm sure my clients are sick of hearing me talk about it...but I believe it is important. So here it is again. It is the time of year where the daylight hours shorten, the sunshine makes only brief appearence, and the awful deep freeze sets in. Seasonal Affective Disorder affects many in this area of the world and may be linked to our circadian rhythms. Our biology may be telling us to slow down and conserve fuel, like a hibernation in the winter. Symptoms of Seasonal Affective Disorder include:
weight gain
craving for starchy foods
lethargy
oversleeping
irritability
difficulty concentrating
social anxiety/isolation
      About 2-3% of people in Ontario experience SAD, another 15% may have a milder form. Rates of depression increase as you go North with shorter daylight hours. Getting more daylight is recommended to help fight SAD. Keeping blinds/curtains open and taking noon hour walks are suggested. Another suggested therapy is using a BLU or full spectrum light to give you a "light bath" to boost mood and energy. Check out this light by Phillips. These have been scientifically proven to give energy, and I can attest to that. Around $200.00 they are a great investment, and I can't begin to tell you how much I love mine. Much more cost effective than anti-depressants and healthier than energy drinks. On days when I need to workout in the evening I will use my light and it helps give motivation to get to the gym.

      Even if you don't experience SAD, the holidays can be a tough time for many people. Expenses, family, and social functions can be stressful, and it is easy to forget to treat yourself well during the busy season.
I have come up with what I call my "Happiness Checklist" which is a bare minimum of things to do to take care of yourself. I'm putting them in my order of importance.

1. Get good rest. Sleep 6-9 hours a night. Avoid the computer and electronics in the bedroom, and try to keep the same hours of sleep each night.
2. Exercise. 3-5 times a week. I find weight training boosts my mood like nothing else. I can be super grumpy and a quick workout will change how I feel. A moderate to high intensity workout is best. Doing cardio outdoors is another great way to workout and get some light.
3. Supplement. A good fish oil, such as NutraSea and at least 1000IU of vitamin D are necessary to keep mood levels elevated.
4. Don't hibernate! Push yourself to make at least one social date a week and stick to it. It may seem like a chore, but being social is important and you probably won't regret it.
5. Talk about it. If you are feeling upset, lethargic, and very down, don't be embarrassed. Talk to a friend, family member or councellor to work through your emotions and get moral support. Join a support group, or even have a buddy system to help get to the gym or even to force each other to go out socially.
6. Dont eat crap...or you will feel like crap! If you eat heavy starches...you may start to look doughy! Eat small meals a few times a day, lots of vitamin C in fruits and veggies, and keep yourself warm and cozy with herbal and green tea. Sugary foods will spike your insulin levels and make you feel even worse.

If you are really struggling please seek help by seeing a doctor.
Stay warm and active xoxo
For a quick pick me up check out this funny youtube clip.

           Today I chose to do my workout. While I wasn't overly motivated, as soon as I hopped on the treadmill I noticed Anderson Cooper was doing a special on the recently deceased Whitney Houston. Dr. Drew, one the most sought after addiction specialists, was speaking to Anderson about the realities of addiction. These two men are two of my favourites and I would've missed the show if I didn't workout. As usual, I'm glad I that I made the choice to workout. I always say you never regret getting it done.
         On the topic of choices, Anderson Cooper made a comment on Whitney's unhealthy lifestyle choices, doing drugs and drinking despite the damage it was causing to her career. Dr. Drew was quick to correct Anderson in  saying that in cases of severe addiction, it is no longer about willpower, but about the inability to make the right choice and a dysfunctioning brain. Whitney was prescribed drugs by a medical professional that should have never reached the hands of an addict. Dr. Drew noted the 3 scripts that she had  should have never been combined.
             Prescription medications cause more deaths than heroin and cocaine combined. As a health practitioner, the willingness to prescribe appalls me. The amount of people I meet on a daily basis who have scripts for opiates and addictive sedatives and muscle relaxants amazes me. Even more so, the lax attitudes that doctors have in prescribing drugs before considering natural remedies like exercise (for muscle pain and tightness, for sleep, for stress), massage, yoga, and chiropractic.
           I have taken it upon myself to become educated on pharmaceuticals, partly because I like to know what myself and my loved ones are taking, and also because many of my clients are on meds for diabetes, heart disease, blood pressure, and infection. I need to be aware if there will be any interaction between their prescriptions and supplements, foods, or exercise. I have never had a doctor ask me about my supplement use or drinking habits when prescribing a medication, and frankly this scares me.
           Please read all of the information your pharmacist gives to you when you fill a script. Let them know if you are taking supplements or any other medications, or drugs.  Be aware of consuming alcohol when taking medications. Antidepressants can increase the effects of alcohol. Alcohol should not be taken with sedatives. Natural remedies like 5-HTP can cause serotonin syndrome and even death when combined with antidepressants. Warfarin and blood thinners have multiple supplement interactions.
          Be honest with your doctor about your drug use and supplement. They cannot get you in trouble or report you for consuming illegal drugs, but they may be able to help. I have seen too many people (celebs and otherwise) lose their lives because of a drug interaction sometimes due to lack of information. Pleased be informed about your health, if not for yourself, for your loved ones.