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.

Migraines, Insomnia, Depression, Constipation – there is HELP!

MAGNESIUM is one of the 6 major minerals required by the body because it cannot produce it on its own. Without a constant intake of magnesium the body robs the bones of this vital source. Deficiencies in magnesium have been linked to bone loss in older adults.

By helping to relax the nervous system, MAGNESIUM offers many other health benefits.  It can help in the treatment of migraines, insomnia and symptoms of depression as well as panic attacks, stress, anxiety and undue agitations.

13 more ways MAGNESIUM Benefits our bodies:

Allows nerves to send messages to the brain and nervous system

Improves Sleep

Increase muscle relaxation

Reduce muscle tension

Relieves muscle cramps

Reduce pain associated with migraine headaches

Maintains balance within the body’s systems

Avoid illness

Perform well under stress

Allows Calcium to be used by the bone

Regulates metabolism of nutrients such as protein, fats and carbs

Regulates cholesterol production

Helps modulate insulin sensitivity

Laxative effects

YES, it has shown to have great effects on moving your stool : )

When supplied sufficiently, the body conserves magnesium for future use and is not toxic to the system as other medications may be. However, other conditions linked to deficiencies in magnesium levels include:

Psoriasis

Acne

Eczema

Asthma

Blood pressure

Diabetes

Osteoporosis

MAGNESIUM can be found naturally occurring in nuts (especially almonds), whole grains, wheat germ, fish, and green leafy vegetables.

However, with daily requirements that should exceed 250mg/day, daily needs for magnesium cannot be met from food alone which is why magnesium dietary supplements are recommended.

The best product I have found on the market is Peter Gillham’s Natural Calm Magnesium plus Calcium. I use this product nightly!  (link provided below)

*People with kidney failure, bowel obstruction, myasthenia gravis, or heart block should not take magnesium without consulting with your doctor.

A small price to pay for better health!

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 earn a small commission when you do.  Thank you for your support and continued interest in your good health. 

Please be sure to get MAGNESIUM PLUS CALCIUM, the raspberry lemon flavor…for the best price I share these links:

8 oz.

Peter Gillhams Natural Vitality Calm plus calcium powder Raspberry and lemon - 8 oz Peter Gillhams Natural Vitality Calm plus calcium powder Raspberry and lemon – 8 ozVitamin D for better absorption of building strong bones regulating hormones and more.






 

16 oz.

Peter Gillhams Natural Vitality Calm plus calcium powder Raspberry and lemon - 16 oz Peter Gillhams Natural Vitality Calm plus calcium powder Raspberry and lemon – 16 ozMade With Certified Organic Raspberry and Lemon Flavors and Certified Organic Stevia.






 

 

 

 

 

CARBS to Eat or Not to Eat?

EAT THEM!

Your body needs CARBS for optimal function.  The brain and the central nervous system NEED them.  They are your body’s preferred source of energy.  Yes, you can derive sources of energy elsewhere but the brain and the nervous system cannot.

Of course, body size and activity level will determine the amount of CARBOHYDRATES your body needs. However, the minimum daily requirement for optimum function is 130 grams. (American Dietetic Association http://www.eatright.org)

The question is really WHEN to eat to them.

The problem for many becomes absorption and digesting these CARBS so that they are used for energy and bodily functions before they are stored as FAT.

The body is most receptive after intense exercise, when the body needs them to replenish carbohydrate stores.

Also, you want to eat them earlier in the day so the body can use them for energy and NOT at night when excess can be converted to FAT.

We are talking about complex carbohydrates (slow digesting) NOT simple sugars.

Your best sources are unprocessed and unrefined and high in fiber:  Oatmeal (steel cut not packaged), brown rice, Yams, quinoa, vegetables, legumes and whole grains.These help to control blood sugar, insulin concentrations, energy levels and body composition.

Other benefits include: an increased micronutrient intake, greater fiber intake, enhanced satiety, higher thermic effect of feeding and better blood sugar control.

Be selective and time their use wisely…

Answer:  TO EAT!

Nutrition and Fitness Programs can be tailored specifically for you.  

Allow me to grow through you…Keep your questions coming!

In peace, health & with much love

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

The GUMBYSOLUTION

Remember Gumby…He’s bendable, flexible, poseable, optimistic-all is possible, helpful, honest, pure, adventurous, fearless, loving, everybody’s friend and green…such great qualities for a guy to have. ; )

This year Gumby will be my role model, my mascot to remind me to stay flexible and go with the flow.  I will take him on my path to help remind me when I forget to let go and trust in the process.

As the poses change, perspective changes &  things around us change, we change and life changes…from this we grow!

I won him in my yoga class raffle a couple of weeks ago. This was by far the most meaningful gift in the bag.

Thank you Joey & Peter for your guidance in my Yoga practice.                                            Joey Corona teaches yoga at the www.greenmonkey.com                                             Peter Barber teaches at the Church By the Sea www.yogipete.com

What are you’re goals for this year?

Whether you set goals or not just put one foot in front of the other, either way…

Stay FOCUSED and POSITIVE!

In peace, health & with much love

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer