Sub High-Carb Meals with this Rockstar Vegetable

Joycelyn-253webOde to the Cauliflower

Cauliflower is…

A cruciferous vegetable in the same plant family as broccoli, kale, cabbage and collards.

•Nutritionally dense & full of vitamins and minerals
•An excellent source of vitamin C
•Contains many vitamins from the B group especially Folate
•B5, B6, B1 & B3
•Vitamin K
•A good source of minerals such as manganese, copper, iron, calcium and potassium
•Has Phyto–nutrients that help prevent prostate, ovarian & cervical cancers
•High in dietary fiber

All these vitamins are required from external sources to replenish and required for fat, protein & carbohydrate metabolism.

Cauliflower contains just 25 calories, 5g carbs per cup and has 0 g of fat and 0 mg of cholesterol.

Remember carbs are good to eat, but not at night!

This rock star vegetable can take the place of high starch potatoes for a low carb meal.

Try these cauliflower recipes:

Cilantro-Lime Cauliflower Faux Rice
Cauliflower- just the head  (lightly steamed)
2 Tbsp Lime Juice
2 Tbsp Cilantro-Chopped
Garlic -Chopped
1 Tbsp Coconut oil or Olive Oil
Put Cauliflower, Cilantro, Lime, in blender on chop
heat Pan with coconut oil and garlic and sautée blended ingredients in pan

Mashed Cauliflower
Cauliflower-head only (boil)
Almond milk or coconut milk  (a splash)
Vegetable Broth (optional)- I do without
Garlic (minced)
Salt & Pepper to taste
Put all ingredients in the blender. Add Almond milk to create desired consistency

*For People with thyroid dysfunction- excessive use of cauliflower as with other members of the brassica/cruciferous family may cause swelling of thyroid gland and thyroid hormone deficiency.

Bon appetite!
GO for Life! ™

In peace, health & with much love

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer


Foods that Increase Thyroid Activity & Your Metabolism

Joycelyn-253webStart with wholesome foods to increase thyroid activity.  Processed foods will take longer to digest. and will slow down your metabolism.

Here are some natural food sources to consider adding to your diet:

Sea vegetables – ocean foods -seaweed, hijiki, wakame, arame, dulse, nori, kombu…find these in sushi restaurants

Cranberries – antioxidant

Organic yogurt – probiotic

Navy beans – high in fiber

Himalayan salt – sea salt …some sea salts do not contain iodine look for ones that do

Goat’s milk

Potatoes with skin

If even after you have started on a whole foods regimen you are still experiencing thyroid problems, here are a few other supplements to consider:

Omega -3 Fats or essential fatty acids found in fish or fish oil increase your cells sensitivity to thyroid hormone.

Coconut Oil – is a medium chain triglyceride which may help to increase metabolism. Use this as your cooking oil for added benefits.

The B’s – B vitamins help to manufacture thyroid hormone

other Antioxidants- vitamins A, C and E help your body neutralize oxidative stress that may damage your thyroid.

Trace elements –iodine, selenium, copper & iron are vital for the body’s optimum efficiency.

Foods that may cause an inflammatory effect should be avoided:

aspartame- may cause thyroid inflammation,

non fermented soy – these interfere with the function of your thyroid gland includes, soy, soybean oil, soy milk soy burgers & tofu leads to decreased thyroid function

gluten – found in wheat, rye, barley and most processed foods

AVOID STRESS!

Cortisol, our primary stress hormone inhibits thyroid hormones.  Find the source of your stress and illiminate it.  Not easily done,  I know.  Try balancing your body by eating 3 well-balanced meals and 2 snack meals in between.

*Too much iodine can actually be harmful, especially if you have autoimmune thyroid disease or a family history of it- always consult your physician first.

Supplements should not take the place of good nutrition. Get the good food in first and if you are lacking adequate nutrition then add supplements.

Supplements are just that, SUPPLEMENTS!

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer


Here are 2 supplements I use to support a healthy metabolism

 

Thyroid Health & Your Metabolism

Your thyroid gland is a 2-inch butterfly-shaped organ located at the front of the neck.  Your thyroid releases two primary hormones (T3 & T4) and they play a profound impact on your metabolism.

These hormones travel through your bloodstream and help get energy from the food you eat to regulate: fat and carbohydrate metabolism, respiration, body temp,  blood calcium levels, cholesterol levels,  growth & brain development, menstrual cycles & skin integrity among others.

Without sufficient iodine your thyroid cannot produce adequate hormones to help your body function at an optimal level and could wreak havoc on your metabolism. A TSH blood test can be used to diagnose your levels.

Iodized salt is one way to get supplementation. However, because it is heavily processed you may want to seek out other natural sources: seaweed, hijiki, wakame, arame, dulse, nori, kombu..you’ve seen these in sushi restaurants!

Because my meals are low in salt I supplement with Iodizyme

Some foods to avoid to for thyroid health:

•aspartame- may cause thyroid inflammation,

•non fermented soy – these interfere with the function of your thyroid gland includes, soy, soybean oil, soy milk soy burgers & tofu leads to decreased thyroid function

•gluten – found in wheat, rye, barley and most processed foods

* NOTE: too much iodine can trigger thyroid problems and worsen symptoms …

hyperthyroidism: an overactive thyroid, weight loss, speed up your heart rate, sensitive to heat

hypothyroidism : underactive thyroid  weight gain, feel fatigued, difficulty dealing with cold temperatures

Thyroid medications can interact with common nutritional supplements and lower the absorption… Always check with your doctor before introducing new supplements.

The key is maintaining balance!  And good health isn’t complete without stressing the importance of physical activity.

In peace, health & with much love

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Throughout my blogs you will now find products related to my tips. If you find them beneficial to your health please purchase them through the link provided on my blog as I may earn a small commission when you do.  Thank you for your support and continued interest in your good health.