Those of you that know me well, know that I have had a very stressful last few months. With my fiancée being off work due to health issues, and I being the mostly sole income for the two of us, I worked A LOT and was just mentally stressed worrying about our lives. Thankfully my babes is back to work and feeling a bit better (I think). I have been what my psychiatrist likes to say "burning the candle at both ends" for far too long. Dealing with my own injury (post tibial tendonosis), his chronic injury, and finances (and seasonal affective disorder), I started to feel like this proverbial candle was a merely flickering.
         After two weeks of feeling under the weather and achy (flu-like muscle aches that made it nearly impossible to even get out of bed) I decided something needs to give.  My brain was foggy, I was missing work, didn't want to go to work, didn't want to work out, and wasn't sleeping (even more so than my regular bad sleep). I cleaned up my diet, and decided that I was going to take some time for ME, to get that sparkle back, to re-ignite the fire.
         I have decided not to take on more clients. To schedule in my workouts, and to give each of my current clients 110% rather than over working myself. I'm taking time off to go visit my family, I'm painting again, exploring my creative side, and reading. I just did my first workout (while reading a novel and some trashy magazines) in a week, and woke up today with no body aches. A huge win. I have been trying to book social events, am working on bringing some clients along as fitness competitors, and have been falling in love with my partner all over again. We are learning to work as a team, and are working together to support each others dreams. Sometimes it takes going through a personal hell to re-discover yourself and admit what you need to work on in your life. I can definitely admit that I need a break. It doesn't mean I'm weak, it doesn't mean I'm not strong enough, to me it means that success will come when you put yourself first.
        I am so excited to be on a journey to compete, and even more excited that I am working with some amazing people and have the honor to have met and discovered wonderful women to be by my side through the journey's that we face in the upcoming year.
2016 is restarting today. Buckle up and come along for the ride!

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 

         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.

Moderate exercise may not be enough to reduce stress levels. Exercising intensly forces you to focus your attention on the vigorous task at hand, causing dramatic and immediate reduction in stress. The tension built up in the body is released through the activity, whether it be driving a golf ball, lifting weights, sprinting, hitting a baseball. Many sports can be played at both moderate and intense levels. To see the maximal benefit of stress reduction, try to incorporate both into your activity! I know I never regret a tough workout, and pushing yourself provides the best results, both physically and mentally.

     Mild physical activity is excellent for stress reduction. Systemic muscle relaxation, massage, yoga, stretching, tai chi, and deep breathing or flexibility classes are all forms of mild physical activity. These types of activities can calm the nervous system and organ systems, reduce muscle tension, increase flexibility, improve balance, and sooth the mind. Stretching activities can loosen connective tissue, lengthen muscles, and improve range of  motion.
        Moderate physical activity includes a variety of chores and sports. This type of activity is more intense than the ones listed above, and can reduce risk of mortality, diabetes, CVD/heart disease, and some cancers. These types of activity improve ones mood, reduce anxiety, and make daily tasks of living easier. These activites would include brisk walking, vaccuuming, biking, social dancing, gardening, water aerobics, fishing, volleyball, and stairclimbing. Some forms of yoga would also be included, and some forms of strength training (body weight exercises, light movement). Moderate activity is designed to burn calories, and requires more effort and work by the body systems. When choosing moderate activity, find one that is enjoyable and that can be done 3-6 days a week. If you do not enjoy the activity, it will become a stressor rather than de-stressor!
        Try to do anywhere from 15-60 minutes of the activity, depending on your age and health. I personally probably do 45 minutes of walking a day, 5-10 stairclimbing, and maybe another 30-60minutes of cardio activity (bike/jog) if I am training for a show. An older adult  starting an exercise program would suffice with some light cleaning, maybe 15 minutes of light stationary biking, and 30 minutes of light walking.

          I really wanted to post about how exercise reduces stress. This is such a huge topic, so Im going to do it over a few posts. Todays post will be an overvew of the benefits of exercise and general stress reduction. The information is taken from Coping with Stress in a Changing World.
Benefits to the Body:
*increase oxygen and nutrients in the blood, which allows for improved brain function
*strengthens heart muscle and increases blood volume
*lowers triglycerides, increases HDL levels (the good fats in the flood)
*increases strength, balance, coordination, flexibility, speed, endurance
*improves elasticity in tendons
*strengthens bones, prevents osteoporosis
*improves joint health
*increases metabolism, helping one to control weight
*improves lung function stregthens chest muscle
*improved blood glucose control reduction and reduction in blood pressure means reduction in risk of kidney disease and diabetes
*increase elasticity of arteries, reduction of blood pressure, and improved heart function means reduction in risk of CVD
*reduced risk of injury and disease, improved immune function and GI function
*improved sleep and increase energy
*reduced anxiety due to reduction in stress hormones. Serotonin, dopamine, and epinephrine are released after sustained activity. These hormones can help to reduced depression and improve mood!

See?! Im not lying when I say exercise fixes everything! Tomorrow we will talk about the differences in mild, moderate, and vigourous activity!
Enjoy your long weekend.