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 

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.

        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!

        It's that time of year again....competition preparation time. AKA dieting. Now some people think of diet as a four letter word (you know what I mean). I think of it as time to be dedicated and disciplined enough to make myself as healthy as possible. It's no secret that eating clean unprocessed foods, and maintaining a lower calorie diet is the best for longevity. However, life is not worth living without some enjoyment and decadence.
        Anyone that knows me knows that I struggle with portion sizes, a love of wine, and a frozen yogurt addiction. So the next 11 weeks I will document my competition preparation and provide you all with some healthy recipes that are both nutritious and delicious.

Low Carb Tuna Salad Wraps
2 chopped scallions
3 cans tuna
1 lime juiced
1/2 green pepper thinly diced
1 tbsp siracha sauce
3 tbsp mayo
3 tbsp fresh chopped cilantro (substitute parsley if desired)
2 slices tomato
1 tsp pepper
pinch salt

The first time I tried these I was blown away. The cliantro and siracha go so well together. Mix the ingredients above, except the tomato which is sliced. Take a collard lettuce leaf or iceburg leaf and place about 1/3-1/2 cup tuna mixture in the lettuce leaf. Add sliced tomato (these are even better with cheese, but this is a no-no at this point) and roll up and enjoy. Serve two to three rolls per person. The recipe should serve 3-4 people and has 15g of protein minimum. You can add cucumbers and experiment with flavours.

The weight loss tips:

• Be hungry! I can tell I'm doing things right when the hunger comes along. You should be hungry between meals, but don't starve for too long! Fill yourself up with high fiber, healthy fats, and protein to keep yourself nourished. Hunger is uncomfortable, but worth it. It means that you are burning fat and your stomach is emptied. This is great for your hormones and insulin levels.
• Do something every single day! Even if it is walking 30-40 minutes a day, do what you can based on your injury level. Weight training 3 days a week and cardio training 4 days is optimal, but anything is better than nothing.
• Swap out bread for lettuce wraps. Don't double carb! If you are having pasta have whole grain, high fiber, watch your portion sizes and do not have garlic bread on the side!
• Up that fiber! Minimum 30g will keep you full and regular. Try Quest bars and Fiber one cereal, and green vegetables like kale, broccoli, and fennel, or potato skins.
• Push yourself. If your workout is easy, chances are it's not doing much to really sculpt your body. Especially doing cardio, push beyond your comfort zone. Working with a buddy or class may help you achieve this. I wanted to quit so many times during my last run, but challenging yourself is the best way to see results and improve your cardiovascular health. If you are older, have heart issues or other health issues consult your doctor
• Eat mindfully and slowly!

        I recently had a new client ask if she was too old to see results with a workout program and diet. I had just been thinking that a lot of my senior clients had been seeing some great results lately, but the ones that were successful were the ones that were consistently exercising and eating well. They are busy lawyers that get up at 6am to get 45 mins of at-home training done 4 times a week. They are the ones that don't miss sessions and stick to a healthy eating plan most of the time.
      I reassured the client that she would be fine, and she came back the next week having lost over a pound with 2 weeks of clean eating. Another client got told by his doctor that he needed to lose a significant amount of weight in a short period of time due to a health and medication issue. He had not been serious with his diet, and due to his job as a pediatric surgeon (requiring travelling and conferences and writing deadlines) was often MIA from sessions for months at a time. Last month we got together, wrote a meal plan, and agreed to reunite in a month. Well the time came, and he had lost about 15 pounds in the 4 weeks. He made it to the gym every day after work, stuck to his diet 100% and didn't even want his allocated cheat days. He was amazed at how much better he felt, and told me his stress had caught up to him and taken over his life. Now this man is the busiest person that I have ever met, and he managed to make his health a priority. There is no excuse.

These ladies have transformed their lives in the last few years! Effort and energy=results

     Now don't get me wrong. Life can be exhausting, busy, we get sick, side tracked, unmotivated. We get presented with irresistible treats and opportunities, family issues. At the end of the day it is our own responsibility to make things happen. You don't need to go to the gym and feel wiped out and nauseous to be successful, but you do need to be consistent getting your sweat on and eating healthy. We may slip off the wagon, but we must get back on and get serious about being well. It does not need to be to lose weight or look a certain way, but to maintain health and prevent disease. If it comes a time when one does get sick, you don't want to look back and say "what could I have done differently".
    If weight loss is important to your health and you are gaining or maintaining despite your efforts, it is time to ask yourself what you are doing wrong. Sometimes it takes time to see a difference, and if you are honest with yourself about your efforts, it is ok to be stagnant and hit a plateau. Especially in women it may take a few months for a weight shift if you are not drastically overweight. However if nothing is happening and you are not getting to the gym 3 times a week or following your nutrition plan, it may be time to re-evaluate how you are going to fit in your workouts despite your schedules.

      I have been crazy busy and a bit MIA, but I would like to share a lovely transformation from another Ryerson grad. This lovely fellow and myself often found ourselves at the same parties. I was so delighted to see the changes he has made and asked him to share some of his experience!     


When I graduated university I was fat. Plain and simple. And the worst part of it was I was ok with being fat. I loved beer, I loved food and I wasn’t active. I had been bigger for most of my life but once I got to university things got a lot worse. My physical activity dropped and my food and alcohol intake increased drastically. I went from about 235 lbs. in my first year to about 280 lbs. in my fourth. I wore a size 44 pant and XXL shirts and sweaters. I noticed my knees and back started to ache and I felt self-conscious in public and around new people. I was losing confidence in myself. My wake-up call was my dad going into the hospital for issues with his heart, which by itself is scary, but my dad was nowhere near as big as me and was a regular at the gym. It was then, that I decided that I needed not only to lose weight but change my lifestyle completely.
            I started walking everywhere. I didn’t use transit unless I absolutely had to. I stopped eating out all the time and made a pact not to drink during the week. A few months later I was down 20 pounds. My clothes were hanging off me. My walks felt too easy so I started jogging. I got discouraged when I could barely jog for 3 blocks so I started jogging at night when there were less people out. It was a slow progression but after year I was down almost 40 pounds. I started researching healthy eating and found that there were a lot of different opinions about diets but one main idea. Put proper portions of good, natural foods in and cut out the processed junk. It’s something I still abide by whenever I can, if there is a fresh alternative to something processed I’m all for it. I discovered I loved spinach. Like LOVED it. I learned how to make salads about 50 different ways so I wouldn’t get bored. I tried to cut out sugar wherever I could. I made my lunches instead of buying them because it gave me greater control over the choices I made. I learned to broil and grill meats and fish instead of frying them, it was an adjustment but also how I discovered my love of cooking! I gave myself cheat days as rewards but found myself making healthier choices on those days too. I vowed I would not let myself ever be the “fat guy” again. Over the last year and a half my goals have changed pretty drastically. I no longer care about the number on the scale as much as I do about how I feel.
          I’ve been around 185 lbs. for the last 6 months but have packed on some solid muscle (I have pecs!). With the help of a nutritionist and a few sessions with a personal trainer my waist has shrunk to a size 33 and I’m a size medium in everything. I still have a little pot belly and love handles that are taking the longest to get rid of but my butt, chest, arms and thighs have all lost fat and gained muscle. The most rewarding thing is knowing I did it the right way. I didn’t drop all the weight at once because of a fad diet or starving myself, it was a slow trek and I sacrificed a lot to get here. I fell off the wagon more than once and have had cheat days turn into a cheat week. But setting goals and following through with them is what has benefitted me most. And boy was it worth it!
         A little over a year ago I met a girl who stole my heart. Thank god I had the confidence to ask her out because I’m going to be marrying her this October! My current goal is to lose the belly because I want to look like an absolute stud in my tux when she walks down the aisle! And after that I’ll probably set a new goal…who knows maybe a half marathon or six pack abs are in my future.

          When I first met Mitzi she was tired, out of shape, sore, and determined! Mitzi had been on bed rest for an illness and was receiving chiropractic care and painful iron injections. Mitzi suffered weakness and pain, had to give up a lot of her life due to her illness,  which she eventually discovered was polycistic ovarian syndrome. Being immobile frustrated Mitzi, and gave her a lot of motivation to become healthy.
          I am always amazed at how strong an individual can get in a short period of time, and Mitzi blew me away. She worked and worked at her strength, endurance, and cardiovascular exercises, and eventually worked off 40 pounds! Mitzi has changed her diet as well. She avoided indulgences at the holidays and in a work environment that loved to eat processed foods. Her friends tell me she is a different person, with more energy and vitality, and she is a role model for many others in the community. Mitzi has gone from a pant size of 14 to a size 4 and is working hard to lose the last 10 pounds! Congratulations Mitzi, keep up the great work!

            Today I had the privilege of training two really great, but very different women. One has been struggling with weight loss due to poor food choices, the other is overweight due to periods of binge eating. While the second eats correctly most of the time, she is overweight due to the large amounts of food eaten in a short period. Even if the binge eating occurs two or three times a week, it can undo months of hard work. These two individuals require a much different approach to their nutrition plan. While they may be struggling to lose x amount of pounds each, one has some serious emotional energy required into unpacking the issues around the bingeing, while the other probably needs to find the motivation and determination to buckle down and make some changes.

Speaking to these women about the struggles they have reminded me again how different each client is. I have some clients who struggle to eat and remember to feed themselves, others who follow their meal plan without issues and others who struggle every single meal, and who are constantly falling off the wagon and then jumping back on. There really is not a one size fits all nutrition plan. Meeting with  a professional is especially important if you have food issues, as the social support really is a integral part of recovery.
         
 Food addiction is a huge topic. I will try to cover it in a few parts, and try to be as clear as possible. Let me start by saying I am in no way trying to be judgmental on the topic. I have experienced food issues myself and understand how challenging it is to deal with food addiction. I also believe that admitting you have issues with food, and finding a way of life that is the healthiest for you is very, very important. Again, social support is very important to be successful in this type behavior change. If you need to voice to your family, colleagues, and loved ones that you are experiencing some food difficulties, then so be it. Do not be ashamed. Admitting you have a problem is one of the first steps of recovery, and voicing your issues holds you accountable to others. I am going to blog in points to make it easier for me, and hopefully you. For those family members and loved ones, remember that if you call someone out on their binge eating they may become angry and defensive despite the fact that they asked for help. Be patient

* Food addiction can come from eating a certain combination of protein and fat, as mentioned in "The end of Overeating". Food manufactures have figured out a combination which in lab studies, cause rats to eat to the point of death and illness. Fed unlimited fat or unlimited sugar, rats will not overeat, but stop when they are full. The release of chemicals in the brain causes a pleasure response similar to that from drugs and alcohol. This is one reason why it is best to avoid processed fast foods. Sticking to a whole food diet, especially one that is plant based is much more beneficial to health.

*Usually if one binge eats, it will be on the foods mentioned above. While any food can be a binge food, bingeing on vegetables is much less satisfying than a cake or tub of ice cream. It becomes difficult when the over-eater will binge on anything in the fridge ie eggs, oatmeal, yogurt, bread and butter, soup and crackers. While the long term goal would be to be comfortable around all foods in the home, it may be better to eliminate almost anything that will trigger a binge. This can be difficult for other family members who enjoy a stocked fridge, or those who live in rural areas where you cannot go across the street to the grocery store. I find I keep only veggies and condiments in my fridge, and staples like brown rice which cannot be cooked quickly. I get what I need when I need it, however I am very lucky in this regard. It keeps me on my diet, especially when trying to diet for a competition.

*Diets and restricting are often harmful. Cutting calories too low and restricting can set yourself up for a binge. Plan a cheat meal and snack about once a week to prevent binge eating from feeling starved and deprived. Eating many small meals a day and consuming the proper amounts of carbohydrate, fats, and protein will ensure that you stay full and energized, and that your neurotransmitters are functioning properly. Cutting all your carbohydrates means lower serotonin levels, which depress mood and make the body crave fatty and sugary foods.
*Emotional and binge eating can occur for many reasons. Boredom, stress, anxiety, and loneliness are just a few of the emotions that can drive people to overeat or eat mindlessly. Be mindful when you eat. Eat slowly and chew your food thoroughly. Don't watch tv and sip on water or tea throughout the meal. If you are bored, lonely, or anxious and want to binge, try to delay the binge for 15 minutes or even an hour, and find something to do in the meantime. Exercise, go for a walk, read a book, or call a friend.