The Thyroid

Let's talk about your thyroid. I'm sure you've already done some research but just in case, here are some basics (a little confusing, but important to know what's happening). Your thyroid is a tiny butterfly-shaped gland located in your throat. This little gland is grossly underestimated for the importance it has on the Endocrine system and the entire body. The thyroid gland controls your metabolism, or how quickly your body makes energy, it also synthesizes proteins and produces hormones (T4 and T3) that affect the metabolism of all cells in the body.

Hormonal output from the thyroid is regulated by thyroid-stimulating hormone (TSH) produced by the pituitary gland, which itself is regulated by thyrotropin-releasing hormone (TRH) produced by the hypothalamus.


When the thyroid is functioning normally, it produces just the right amount of T4 and T3 hormone to meet the body's needs. When there is a disorder with the thyroid it can present in two ways: hyperthyroidism, or overactive thyroid and overproduction of T4 and T3, or hypothyroidism, or underactive thyroid production of T4 and T3. In order to measure this, the blood is usually tested for the TSH produced by the pituitary gland. If the thyroid is not producing enough T4 and T3, the pituitary sends a signal to create more TSH in an attempt to jolt the thyroid into action and the blood test result would show an elevated TSH level (normal range is .5-5), this explains why your TSH is high when your thyroid function is actually low. Consequently, if your TSH blood level is low, that would indicated that your thyroid is overproducting T4 and T3 so the pituitary gland stops production of this chemical message that would have told the thyroid to produce more.

Signs & symptoms of hyperthyroidism may include:

• Increased heart rate
• Anxiety
• Weight loss
• Difficulty sleeping
• Tremors in the hands
• Weakness
• Diarrhea (sometimes)
• Light sensitivity, visual disturbances
• The eyes may be affected: puffiness around the eyes, dryness, irritation, and, in some cases, bulging of the eyes.

Symptoms of hypothyroidism may include:

• Weight gain
• Dry skin
• Constipation
• Cold intolerance
• Puffy skin
• Hair loss
• Fatigue
• Menstrual irregularity in women

Hashimoto's Thyroiditis (what I have, along with hypo) is an autoimmune disease where the immune system actually attempts to destroy the thyroid gland. With this condition, some people experience swings of hormone levels and a mix of all of the symptoms above. Celiac disease (damage of the lining of the small intestine and the inability to eat gluten) is sometimes the underlying cause of this disorder and can be mitigated by avoiding consumption of gluten foods.

Another condition that is often related to thyroid disease is adrenal fatigue, which is caused by an overstimulation and depletion of the adrenal hormones (often presents symptoms of exhaustion).


The common thread here is the endocrine system, which is composed of a series of glands that create hormones. Hormones are chemical messengers that send information from one group of cells to another, and are in charge of all of the functions of the body that happy slowly, such as cell growth, mood, and development. These hormones can be influenced by stress, fluid and mineral balance in blood, and infection. Ultimately, to treat your thyroid gland you need to consider and nourish the entire endocrine system by: limiting the body's stress response, keeping a calm state of mind regardless of the situation, keeping your mineral levels balanced by eating nutrient-dense foods, having a healthy physical and emotional lifestyle, and keeping your blood circulation optimal by staying hydrated and avoiding processed chemicalized foods.

When you see the doctor at Patients Medical, you will be tested for all of the necessary blood and hormone levels to show a complete picture that will help to diagnose you, but regardless of which disorder specifically you have there are some foods that are thyroid-nourishing and promote balance, and also those that disrupt proper function which you should avoid.

The following foods have isothiocyanates that can impair thyroid production by blocking chemical messages to thyroid cells. They are considered 'goitrogen foods' and you should avoid them (although the isothiocyanates in the cruciferous veggie family are neutralized by the heat of cooking, so they're ok to eat if cooked but I generally still don't eat them too often):

• Mustard
• Peanuts
• Any raw nuts (get them roasted, then they're good for you)
• Soy
• Broccoli
• Brussel Sprouts
• Cabbage
• Cauliflower
• Kale
• Rutabaga
• Turnips
• Radishes
• Millet
• Strawberries
• Peaches
• Pineapple
• Any foods you may suspect an allergy or sensitivity to
• Inflammatory foods (wheat, sugar, chemicals including pesticides found on non-organic veggies).

We have already talked soy about but I've recently listened to an in-depth lecture specifically on the dangers of soy to people suffering from thyroid imbalance, you have to completely avoid it! That includes vegetable oil (aka soybean oil, which is incredibly bad for everyone anyway) and many packaged foods that contain soy lecithin, soy protein, or anything else made with soy. What is ok, however, is fermented soy, such as miso soup. The fermentation process deactivates the isothiocyanates and estrogen-mimicking compounds contained in soy. Miso soup is nourishing and safe for you, especially since it also contains iodine-rich seaweed.

Foods that are nourishing for the thyroid:

• Iodine-containing whole foods (not iodized salt) such as seaweed and fish (snack on nori!)
• Natural fat from organic grass-fed animals (eat the chicken skin, butter, whole milk, etc.).
• Naturally made bone broth
• Veggies and fruits, excluding the ones mentioned above

I know that's a lot of information, so I encourage you to reread and let it process, do independent research and incorporate these endocrine-supporting recommendations into your diet and lifestyle.

Back to basics

The thing about cooking is that you have to make time for it, and making time for one thing generally requires taking that time away from other things. So ask yourself, is cooking worth my time? Is spending an hour or more preparing a meal worth the satisfaction of eating wholesomely? In my experience it's not easy getting into the swing of cooking regularly when you've gotten used to eating take-out or easily prepared foods like pasta. After all, cooking is hard work! You've got to shop for the all the right ingredients, there's usually several components to combine for just one meal, and then of course there's all those dirty dishes, and that's all for just one meal! Well I hear ya, but the honest truth is that once you get into the swing of it and taste the sweet rewards of your attentiveness and perseverance you'll appreciate how nourishing this process really is. Not only will your taste buds become more sensitive to subtle flavors, but your body will once again feel balanced and appreciate the absence of all those miscellaneous synthetic ingredients.

Have you been experimenting with some of the recipes I've provided so far? Have you increased the average percentage of your meals being home cooked? Have you eliminated some of the inflammatory and high glycemic foods that we've discussed? Have you made more time for relaxing personal activities? With just a few weeks left in our partnership to boost your overall health I'd like to bring the conversation back to the most basic necessity of good health: cooking.

You must ask yourself how important it is for you to take care of yourself, to put aside some of the other things that take up your time in order to slow down and go back to basics. You are an observant person, one who can pick up on the subtle nonverbal messages of others, one who is in touch with her intuition and can just feel when something isn't right with the world. Well, your body has this wisdom too, and now you must tune in and listen to the messages coming from within yourself. Your mysterious thyroid issue, coupled with the other miscellaneous symptoms we've discussed that may or may not be related to it are a signal that something isn't right (by the way, for the yeast infections: stop the antibiotics and eat raw garlic!). I encourage you to continue reconnecting with yourself, nourishing and spoiling yourself, listening to the subtle communications of your body: cravings, symptoms, dreams, desires, aversions, questions. Follow those threads and see where they take you, but always ask yourself, is what I'm doing right now the best thing for my well-being?

I'm on a similar journey, I can tell you I wasn't always a foodie, I used to be a lazy cook and would have preferred to spend an hour surfing the net than chopping vegetables. But now that I've passed the uncomfortable transition period, I relish the art of self-nourishment and actively feel myself evolving as a woman and a person, and I'll tell you this, it all begins with cooking.

I urge you to find at least 3 recipes per week to try out. Ask Jay to be your sous chef and make a meal together. If a recipe didn't quite come out right the first time try it again the following week by making any adjustments you feel necessary (I used to be outraged when a recipe didn't come out right even though I followed it precisely, I mean that is the authority isn't it? Now I realize it's more of a guide but I am free to add more or less of this or that depending on my desired flavor, and that's what makes it fun!)

Maybe quinoa and squash soup isn't your thing but is there something else you used to love eating as a kid? Find the recipe and make it! Lately I've been craving traditional Russian foods and making kasha, blini, and craving liver paté! I started eating gluten again because as the weather cooled down I was craving comfort foods that for me include dark rye and pumpernickel breads, this is what my body needed and who am I to stand in my way? 


You know I could give you links a-plenty but I don't want to assign any more of my pre-selected recipes to you, motivation and inspiration are what I'm going for with this rant so go forth and explore the internet, think of something you wish someone else would make for you and make it for yourself! 'Be your own MOTHER' is something I heard recently in a health class and it  has really stuck with me. Take care of yourself as if you were someone you love who needs some tender care. Get comfortable with your kitchen and make set it up how you want it - all stereotypes aside there's something very feminine about cooking in the kitchen, as the source of nourishment for the family and the woman as the central figure of giving... good for the ovaries too, just sayin, your hormones know when you're doing mommy-type things :) Plus, it's a pretty darn good workout too, all that chopping, bending, hopping, mixing, washing, can really make a girl break a sweat!


Next time I see you I'm going to ask what recipes you've tried out and you'd better have a whole handful of them AND be ready to shop for more ingredients by the time we meet up at Whole Foods, now get in that kitchen and whip up something delicious with a side of vitamin L :)

Fall Cookin!

Since we're meeting at Whole foods next week I think it's only fitting to get your mouth watering and eager to get in the kitchen and make something wholesome and delicious. I selected these recipes for you because they are seasonal, easy to make, and delicious. Select any two (or find others that you like!) and we'll shop for the ingredients together. Then you'll get in that kitchen and knock Jay's socks off with Dana's home cookin', don't forget the secret ingredient! (....it's LOVE!)

Maple-Glazed Acorn Squash
Garlic Broiled Chicken (but melt the butter in a small pot on the stove instead of the microwave!) Serve with brown rice or quinoa.
Orzo lentil pilaf with feta
Baked sweet potato fries
Pancetta-wrapped garlic

Additional recipes:

Hummus

Prep Time: 5-10 minutes 

Cooking Time: 0 minutes 

Yield: 3 cups

Ingredients: 

2 cups canned chickpeas

1-3 cloves garlic 

3 tablespoons tahini 

1/2 teaspoon sea salt 

2 tablespoons olive oil (optional) 

2 tablespoons lemon juice 

1/2 cup or more spring water, use chickpea water

Directions: 

1. Place all ingredients in a blender or food mill and purée until creamy. It is easier to do it in several smaller batches. 

2. Add more garlic, tahini or lemon juice to taste. 

3. Serve with pita bread, crackers or crudités.

Variations: Use as a spread for healthy sandwiches and add sprouts, lettuce, tomato or any other fresh vegetables. Add fresh parsley to the blender for a lighter flavor.

Vegetarian Bean Chili

Prep Time: 10 minutes 

Cooking Time: 20-30 minutes 

Yield: 4 servings

Ingredients: 

1 tablespoon olive oil 

1 onion, chopped 

2-3 cloves garlic, minced 

1 carrot, halved lengthwise and sliced 

1 red, green or yellow pepper, chopped 

1 teaspoon each chili powder, ground cumin, dried oregano 

3 cups cooked red, black or kidney beans 

1 cup spring water or vegetables stock 

2 tablespoons umeboshi vinegar or organic tomato paste 

1 teaspoon sea salt

Directions: 

1. Heat the oil in a large heavy pan. Add onion and garlic and sauté until the onion starts to brown. 

2. Add the rest of the vegetables, chili powder, cumin and oregano. Sauté for 5 minutes. 

3. Slowly add the rest of the ingredients. Cover and simmer for 10-15 minutes. 

4. Adjust the seasonings and serve.

Variations: Add other vegetables like celery, zucchini or summer squash. Skip the chili powder, use ginger instead to create a different taste. Add fresh or frozen corn and you have a grain-bean combination in one pot. Add cooked brown rice for a tasty rice and bean dish.

Lime Mahi Mahi

Prep Time: 5 minutes 

Cooking Time: 15 minutes Yield: 4 servings

Ingredients: 

4 portions, 6-8 ounces each, mahi mahi fillets 

2 limes, juiced 

2 inches fresh ginger root, grated, about 1 1/2 tablespoons 

3 tablespoons dark tamari soy sauce 

1 tablespoon olive oil 

1 lemon salt and pepper

Directions: 

1. Season mahi mahi fillets with salt and pepper. 

2. Combine the lime juice, dark soy sauce, ginger and a little oil in a shallow dish. 

3. Turn the mahi mahi in the citrus soy marinade and let it sit for 10 minutes. 

4. Preheat skillet on medium-high heat. 

5. Cook with marinade for 6 minutes per side for a 1-inch fillet or until fish is firm and opaque. 

6. Garnish with a slice of lemon and serve.

Winter Squash Stew

Prep Time: 5 minutes 

Cooking Time: 15 minutes 

Yield: 4 servings

Ingredients: 

1 winter squash, seeded, peeled, chopped (butternut, acorn, pumpkin, delicata) 

1 onion 

2 cloves garlic 

veggie or chicken stock 

2 teaspoons curry powder 

1 1/2 teaspoons cumin

Directions: 

1. Sauté finely minced onion and minced garlic in a splash of olive oil. 

2. Place squash in a pot and fill with stock until just covered, then add spices, garlic and onion. 

3. Boil until tender. 

4. Mash or blend in blender until smooth and return to the pot to heat through.

Variations: You can add chopped, fresh cilantro or parsley, and/or toasted pumpkin seeds for garnish.

**Keep in mind that your thyroid likes good fats to provide the building materials for hormones but you should always combine carbohydrates with a protein or a fat. Since carbohydrates get converted to glucose quickly by your body, you need the protein or fat to slow down it's absorption and therefore maintain even blood sugar. This doesn't mean carbs are bad! (well if it's a white carb it's not great, but all the brown ones are good, just combine with meat, beans, oils, yogurt, eggs, and any other protein or healthy fat of your choice)**

Looking forward to our shopping trip!

Prevention of genetic predispositions

Hi there,

This week I wanted to address your genetic predisposition for two conditions (cancer and MS) that are caused by a weakened or dysfunctional immune system, and what you can do now to limit your susceptibility!

First, some interesting facts about cancer:

• Genetic factors contribute to at most 15 percent to your likelihood of developing this disease, that leaves 85% to lifestyle variability, those are pretty good odds and you're already on your way to prevention by making minor lifestyle changes and getting a good diagnosis.
• The 4 approaches to creating anticancer biology are 1) guarding ourselves against the imbalances of our environment that have developed since 1940 and promote the current epidemic of cancer, 2) adjusting our diet so as to cut back on cancer promoters and include the greatest number of phytochemical component that actively fight tumors, 3) understanding and healing the psychological woulds that feed the biological mechanisms at work in cancer, and 4) creating a relationship with our bodies that stimulates the immune system and reduces the inflammation that makes tumors grow.
• Lifestyle plays as important a role in cancer-prevention as diet, having balance in your career, relationships, exercise, and self-care practices are crucial to maintaining a strong immune system, here are 20 great anticancer tips.
• Three known contributors to cancer which were nonexistent when our human genes were forming and not consumed prior to the 20th century now account for 56% of the Western diet, these are 1) refined sugars (cane and beet sugar, corn syrup), 2) bleached flour (white bread, white pasta), and 3) vegetable oils (soybean, sunflower, corn, trans fats).
• Cancer arises only from those cancer cells that find fertile 'terrain' in which to grow, thus they will flourish only within an individual whose immune defenses have been weakened. It may be primarily the lack of healthy defenses that allows otherwise dormant cancer cells to become aggressive tumors.
• Studies show that we can 'urge on' our white blood cells and like soldiers, immune cells fight all the harder when 1) they are treated with respect (they are well fed and protected from toxins) and 2) their commanding officer keeps a cool head (by dealing with our emotions and acting with poise).
• Tumors thrive in an inflammatory environment, it is crucial to limit the inflammatory response in the body to prevent cancer's supply lines from forming.
• Everything that strengthens our immune system, impedes the growth of cancer and vice versa.
• Approximately 60% of your immune system is in your digestive tract, feeding your body nutrient-rich and immune boosting whole foods will strengthen your body's own natural defenses against invaders.

We've already talked quite a bit about inflammatory foods, but here's a handy dandy chart to help guide your food shopping choices.

It is no surprise that the dietary recommendations for Multiple Sclerosis prevention by holistic-oriented health professionals are very similar to those we have discussed for an overall balanced healthy lifestyle. Limiting stress, eating organic whole foods, drinking lots of water, taking appropriate supplements, limiting exposure to toxins, and exercising the body for good circulation all combine to having a balanced immune system. In cases of autoimmune diseases one must also think about the psychological influences on the body and not undermine the importance of our thoughts. Our bodies are essentially giant versions of all of our tiny cells. If you have, or at risk for having, a condition where your own body is attacking itself (like Hashimoto's thyroid disease or MS), consider the other areas of your life where you might be attacking yourself. Are you putting pressure on yourself at work or in your relationships to accomplish some sense of perfection that is never quite acquired? Do you have negative thoughts about yourself that are repeated in your mind on a daily basis? If so, it is important to notice these things and to consciously forgive and love yourself. Develop positive affirmations of how you are truly a beautiful person just as you are who is worthy of love and happiness. You have to care enough to make the time to take care of yourself, love your body and nourish it with wholesome foods, positive thoughts, and conscientious activities of self-preservation and balance. 

Have you been making time to write, breathe deeply, and do your favorite relaxing activities? 

There is one activity that I have begun doing which I'm finding to be very soothing for my body and mind: self-massage. Using a simple natural oil (like vitamin E oil, or jojoba oil - which can be purchased in most eco-health progressive pharmacies) instead of a lotion is healthier for your skin and you can combine this with essence oils like lavender, jasmine, or ylangylang to make it even more pleasing to your olfactory senses. Begin simply by planning this activity, get your oils ready in a quiet relaxing space like your bedroom, turn down the lights, perhaps put on some relaxing music, wear a robe or light loose clothing, and sit on a towel on the floor. Start to rub the oil on one foot and really focus your attention on every part of that foot and rub it like you LOVE it (maybe that sounds strange but the aim here is to focus your positive energy as you do this), try not to think about other things and tell your foot to relax fully as you rub it with warmth and tenderness. Then do this with the other foot, then your legs, then thighs, belly, back, arms, and neck. With each body part, give love to yourself, breathe deeply, and allow yourself to fully relax into this self-care activity. Then go to sleep and allow the oil to nourish your skin and joints from the outside in. This is a simple and enjoyable immune-boosting, stress-reducing activity. You'll find that if you do this several times a week you feel an even sense of being calm and centered throughout the day and you come to look forward to this practice as necessary as your other personal hygiene acts. Using this sort of oil is also much better than using lotions (just compare the ingredients of vitamin E oil to any general lotion, it's 1 vs. 25!).

Now that the weather is cooling down, you may find that your body is craving more warm comfort foods, this is a good time to limit consumption of tropical fruits (keep eating those apples though, they're still in season!), increase root vegetables and squashes, increase healthy fats and proteins (like organic chicken or grass-fed beef, organic butter), and make warm filling foods like stews, pilafs and casseroles. I also recommend eating lots of garlic for it's antiviral properties since cold season has begun!

Here's a thyroid health seasonal recipe to try, it's super easy to make and delicious!

Savory Quinoa Pilaf
1tbsp. olive oil, butter, or ghee
3/4 yellow onion, peeled and diced
1tbsp. fresh sage (or 1tsp. dried sage)
2-3 links of organic turkey sausage
1/4 cup dried cranberries
1 cup quinoa, rinsed (red quinoa works really well here, white is ok too)
2 cups of water (or chicken or veggie stock)
1/4 tsp. sea salt
1tbsp. fresh parsley (optional)

Saute onion 2-3 minutes on a medium high heat in deep pan. Add diced turkey sausage, fresh sage, and cranberries. Mix for 1-2 minutes. Add water or stock and rinsed quinoa. Bring to a boil. Add sea salt. Cover and reduce flame to simmer. Cook 12 minutes or until the liquid evaporates. Garnish with fresh parsley and enjoy!

Healthy Stuff is Yum!

Hi there, I hope you had an awesome time at your party, you looked gorgeous in your black dress and red pumps, and very happy with your beaux :)

Now that the planning is over and you're back to more of a regular routine you can put more energy towards reclaiming your health. Have you made an appointment yet with a new thyroid specialist? If not then this is a friendly reminder that this is an important step in understanding your body and addressing what it needs with a medical specialist.

This week I'd like to discuss supplements and some health-boosting foods that you can incorporate into your diet

Supplements: while supplements are generally considered to be unnecessary for those who have a wholesome balanced diet, there are two vitamin supplements that I recommend for general health and as a 'back-up' because it is difficult to obtain all the necessary nutrients your body needs from food alone on a daily basis, especially in our modern convenience culture.

1. Multi-vitamin - a good women's multi will ensure that you're getting the vitamin D, K, and Biotin you're already taking separately and it will be loaded with all of the vitamins and minerals customized for a woman's body that you need (here's a few options).  It's great that you're taking vitamin D since studies have shown this to be a cancer preventive supplement so I recommend finding a multi that has 100% vitamin D daily value. When you meet with your new doctor be sure to ask whether you should be supplementing with Iodine, some thyroid conditions require ample iodine to help thyroid function, while others are hindered by it and it should be avoided. Until you know, find a multi that has a medium amount of Iodine. While this won't replace the value of true nutrients that can only come from whole organically grown foods prepared with love, they'll certainly help make up for what you might lack on a given day. It is best to take supplements with food.
2. Omega 3 fish oil - your body needs good healthy fats to keep it at optimum performance, Omega 3 fatty acids are not only renowned anti-inflammatory agents but are also good for your skin, vision, hair and nails, healthy brain cells and nervous system, fertility, cholesterol, blood pressure, and pain reduction. I highly recommend finding a high quality fish oil due to the potential for toxicity from mercury-polluted fish. (you can find quality fish oil here, same site as the multi).

Health-boosting foods

• I'm sure you've heard about Probiotics and how this is basically the good bacteria that helps your digestive system function (we have more bacteria in our bodies than we do human cells!), so while I don't think it's necessary to run out and buy this in supplement form I would recommend adding organic yogurt into your diet, as well as fermented foods like pickled anything or Kombucha tea. (Keep in mind though that not all dairy has probiotics, mostly yogurt)
• Leafy greens - now that you've become an expert in red leaf lettuce, it's time to expand your leafy green horizons and incorporate some new ones like spinach, kale, broccoli, swiss chard, green lettuce, mustard greens and basically anything that is green and leafy. They might not sound appetizing if you're not used to them but this a natural food that your human ancestors have been munching on since the beginning of time and they are loaded with vitamins, minerals, and phytonutrients that truly make these foods a medicine for your body. Buy organic whenever possible and the tastiest and easiest way I've found to make the ones that can't be eaten raw is to steam them (but lightly, you don't want them to be super soft and soggy because that will destroy the enzymes) for just a few minutes and then you can add salt, butter, cheese, put anything you want on there that will make them taste good as long as you get them in your belly! (not familiar with steaming? see below)
• Berries - I bet your'e thinking, ok finally an easy one! Yes, berries like blueberries and blackberries especially are rich in anti-oxidants, flavonoids, phytochemicals, and vitamins and minerals. You don't need to know what all that stuff does but it's really really really good for you, and delicious. They are considered a superfood due to their cancer-fighting properties, and easily go with yogurt, cereal, ice-cream, or just enjoyed on their own as a snack.
• Green Tea - generally you should limit the amount of tea you drink because the tea bush is particularly efficient at absorbing flouride from the environment and flouride hinders proper thyroid function, so the stronger the tea you drink and the longer you brew it the more saturated it will be in flouride and therefore harmful to your thyroid gland. However, green tea is so rich in cancer-preventive antioxidants, health promoting polyphenols, immune-boosting powers and antibacterial properties, that not having any in your diet would also deprive you. I recommend a high quality fusion of green and white tea to drink daily or every other day. White tea contains little flouride compared to black or rich green teas, so the fusion is a great balance for achieving the health benefits without harming your thyroid. A regular white tea or lightly brewed green tea is also fine, just select one that is organic and high quality if you can find it because it will be more pure and therefore retaining its' nutrients.
• Some additional foods specifically for breast health can also be found here (although I would replace coffee on that list with green tea).

With the exception of veggies that can be steamed, the foods above are not ones that require any cooking, so just pick them up at your next shopping trip and add them to your diet where you can, most would be great for breakfast or snacks.

Steaming:

I don't want to seem patronizing here but it may not surprise you that not everyone knows how to perform this cooking function so humor me by reading as I give you the easiest way of doing this. You do need one things that perhaps you don't have: a metal colander or steamer basket. Fill a medium pot with about 2 -3 inches of water and let it boil for several minutes (letting it boil for a little while diffuses the oxygen in the water, which would otherwise go into the food and oxidize it, not a big deal if you're in a rush, but better to de-oxidize if you can spare the time), then turn down heat to medium/low, add your greens or other veggies into the colander or steamer basket (colander can rest on top of the pot on it's handles, steamer basket would go inside so just make sure its' bottom is still above the water level), cover, and let it steam for 3 minutes before you check it, then 1-2 more minutes before you check again. You want to steam it just long enough to soften it a little bit but not turn it into mush, the key is to keep the color vibrant, if the color gets dark and dull then you steamed too long - eat it, but don't steam as long next time you try. Don't be afraid to mess it up and try again, you'll only have lost a few minutes if you need to throw in a new batch! Add a little sauteed garlic and salt or other spices to make it yummy and add to the side of whatever meal you're having that night - even if it's a busy night and you order out, add this on the side, your body will thank you :)

For non-food related practices this week, make that time for yourself that you've been busy spending on planning the party, do something that is only for you and here are some great tips to keep yourself energized as the weather cools down. Take relaxing baths, massage your body with nice-smelling lotion, write in your journal, but make it something that avoids technology so you can really unplug and tune inwards.

Shopping list: 

-multi-vitamin and Omega 3 fish oil  

-organic yogurt with probiotics (or Kefir, which is a drinkable yogurt that I love)

-leafy green of your choice

-blueberries
-white and/or green tea
-walnuts

-steamer basket or metal colander (if you don't have one)

Enjoy and we'll talk soon!

I don't want no Inflammation!

Hi there,

Firstly, I'd like to recommend that you make an appointment with a new doctor who has a holistic understanding of the complex workings of the body. I recommendPatients Medical, they will be covered under your insurance for out-of-network coverage so you will likely pay more than what you have for your previous in-network endocrinologist but what you get in return is a much more comprehensive approach to health with the basic directive that your body is able to heal itself and can do so with some investigation, support, and balancing by the doctor. Make the appointment this week, you need to have a series of blood tests and a medical doctor to finally provide you with the right diagnosis, supplements, and possibly medication to help get your thyroid and immune system back to optimal functioning. All of my recommendations will help to support this so you're already on the right track!

Ok, let's talk nutrition. Understanding how certain foods affect your body is key to having a conscious sense of balanced nutrition. So this week I'd like to discuss floured foods like breads, pasta, and pizza and explain why I've asked you to begin to limit your intake of them. White bread, white rice, pasta, muffins, bagels, pizza, and other foods made with refined wheat flour affect you negatively in two main ways: they have a high glycemic index, and they are pro-inflammatory.

High glycemic index means that your body converts them into glucose quickly, causing an immediate spike in your insulin response and then a sudden drop shortly after. This yo-yo effect is an unhealthy cycle that pushes your body to extremes and increases your risk of being susceptible to stress-induced diseases. Bready foods are often refined, so they are also devoid of most nutritional content and are basically empty calories that provide a false sense of fullness. Whole-grain cereals, multi-grain bread, brown rice, quinoa, oats, and buckwheat are a much more beneficial choice since they are loaded with B vitamins, fiber, and other micronutrients that cause them to be digested at a slower more rapid pace that eliminates the shock on your system.

Pro-inflammatory means just that, they promote inflammation and that is considered to be the underlying cause of many diseases. The obvious foods that go into this category are junk foods that contain processed ingredients, chemical additives, and preservatives. sugary foods. That includes candy, cookies, drinks with high fructose corn syrup, dextrose, chemical additives, honey, and chocolate that is less than 60% cacao. Red meat is also in this category, as well as wheat and refined flour products, and basically anything that would make you say 'what is that?'. These foods cause glycemic stress and they aggravate inflammation (aside from simultaneously malnourishing you and making you gain weight). They also causes you to feel weak, achey, and sluggish. Inflammation speeds up the process of aging and can give you a sickly appearance. It is also extremely taxing on your immune system which is forced to waste its' time in your digestive tract when it could be battling more serious invaders in other systems of the body. Giving your body inflammatory foods is inviting toxicity, your immune system is basically treating these things as though they are not food. Avoiding these foods altogether is highly recommended for anyone who has a compromised immune system and is genetically susceptible to disease. I eat gluten-free due to my thyroid condition and I'll be totally honest, 1. transitioning takes a little getting used to mostly because these foods are so prevalent in our culture and society, but once they're gone 2. the type of foods you would substitute with will give you a much more satisfying sense of overall health, fullness, and nurtured balance. I'm not saying you need to quit these foods now, but gradually over time, it would be ideal if you avoided them as much as possible.

Now for the good news!

I certainly don't want you to go hungry and if the foods mentioned above are what you're used to it might seem daunting to figure out what you CAN eat. So next time you go food shopping, in addition to getting your red leaf lettuce, lemon, and fruits, get some whole grain brown rice and Quinoa. Brown rice gets a bad rep as being boring, but I want you to approach this with an open mind, this is a food that has sustained civilization in Asia for thousands of years, it is rich in nutrients, is filling, and most importantly, healing.

• Brown rice has all bran layers intact and thus contains all of its naturally present nutrients (unlike white rice which has had all the bran layers stripped and what remains are essentially tiny balls of sugar). Brown rice maintains its healthy fatty acids, B vitamins, iron, vitamin E, amino acids, and linoleic acid. It is high in fiber, low in sodium, and is 80% complex carbohydrate. It takes longer to digest and will provide your body with sustained energy throughout the day (a low glycemic food).

1. Soak the brown rice if you can, perhaps soak it in the morning before you leave for work, or even just for an hour or two shortly before you know you're going to be making dinner. Soaking the rice helps to soften it and makes it more digestible. put 1 cup of dried rice into a bowl of water and mix it around with your fingers, you'll see the water turn cloudy and this cloud is a combination of phytic acid (a naturally occurring organic acid in the outer layer of the bran) which, if left on the rice, could bind with minerals in your body and excrete them thereby depleting you, it can also add a bitter flavor to the rice. After you mixed it around a little, drain this water, add more water, and repeat until the water looks clear, then leave to soak for anywhere between 30 minutes to 12 hours.
2. Rinse the rice. Especially if you didn't have time to soak it at all, definitely rinse it in a sieve to get rid of the phytic acid.
3. Heat two cups of water, add 1 cup of soaked/rinsed rice, bring to a boil and reduce heat.
4. Cover and let simmer for about 30 minutes or until you see the rice is soft and the water has been absorbed.
5. Remove from heat, add salt and any other desired seasonings, fluff and serve.
6. For flavor here are some variations I enjoy: 1. add a small pinch of cinnamon after cooking to give it a slightly sweet flavor. 2. add 2 cloves of garlic while cooking to add garlic flavor. 3. add the rind of parmesan cheese while cooking to give it a bit of cheesiness. (I don't suggest using all three in the same batch!)
7. Some additional brown rice recipes.

• Quinoa is another incredibly wholesome grain that is super easy to make. Quinoa has the highest nutritional profile and cooks the fastest of all grains. It is an extremely high-energy grain and has been grown and consumed for thousands of years in the high plains of the Andes Mountains. It is the only grain that is also a complete protein, it is high in B vitamins, iron, zinc, potassium, calcium and vitamin E, it is easy to digest and will provide you with great endurance.

1. Quinoa does not need to be soaked but it should always be rinsed to remove its' naturally occurring but bitter coating called saponin.
2. Heat two cups of water, add 1 cup of rinsed quinoa, cover and bring to a boil.
3. Reduce heat to simmer, cover, and cook approximately 15 minutes or until you see all of the water has been absorbed.
4. Season with a small pinch of salt and the seasoning of your choice.
5. Quinoa is great to mix with vegetables to make a complete meal on days when you don't feel like eating meat. Combine with peas, corn, mushrooms, peppers, broccoli, and any other veggies of your choice. You can steam the veggies separately and add to cooked quinoa. Perhaps a little cheese on top to help Jay get a taste for it :)
6. More quinoa recipes here.

Both of the grains above are gluten-free and therefore non-inflammatory, they both have a multitude of cooking and flavor variations, are easy to make, can be paired with any protein, and are low glycemic and therefore strengthening and energy-sustaining. I encourage you to give them both a try, if you've had them before then use them more frequently to replace wheat foods like pasta.

I hope by now you have written down your detailed goals for five years from now, and have allowed this important vision to fill up the first few pages of your new journal. As you continue to experiment with new foods and health practices I encourage you to use this journal to write down your observations, the feelings you may have about certain foods that I'm asking you to limit and why it is that you like them, as well as what it means to you to be addressing your health concerns now and how you want to feel when you have reached your ideal state of 'healthiness'.

This week I'd like for you to schedule at least 30 minutes a day for 3 days (not consecutive, just any of the upcoming 7 that suits you) that you dedicate to a relaxing activity that you enjoy. Perhaps it's writing in your journal, perhaps it's dancing to 80's music as you reorganize your closet for the Fall season, perhaps it's taking a bath with a candle and a good book. Turn off your phone, ask Jay to give you some privacy, and whatever it is, consciously bring attention to the fact that you are doing this activity to nurture your sense of inner peace and emotional balance. Breathe deeply and relax your muscles, bring calmness to your mind, and evoke the feeling of love that you have towards others and direct that love towards yourself. You deserve this, you are worthy of your own precious time, and doing this regularly will help to heal your body from the inside out. Write down in your journal what these activities are, why you are doing them and how your mind and body feel after you have done them.

Intuitive lifestyle

Hi there,

This week I'd like to share with you some general self-care practices that you can begin to incorporate into your life. With the exception of the first recommendation, which should be done immediately, some of these can take weeks or months to fully implement, but once you do they will become involuntary habits of your general lifestyle and well-being.

• Get rid of your microwave! If you use one, the best thing you can do with it is throw it away and replace it with a toaster oven. I promise it's just as quick and convenient to use and it heats the food much more evenly. If you don't have time to read the article in the link I'll sum it up for you: microwave radiation decays the food and not only deprives it of 60-90% of its' nutrient content but it deforms the molecular structure of the food and creates a toxic byproduct that your body cannot absorb. These harmful byproducts are carcinogens and the radiation tunes your body into other harmful frequencies that affect your mood, energy, and behavior. If there's only one thing on this list that you follow, let it be this one!

• Get restful sleep. Getting adequate restful sleep allows your body to repair itself and re-energize you for the next day. It is also good for your brain to store information into long-term memory. Limit drinking liquids for 2 hours before going to bed so that your bladder does not wake you up before your alarm clock does. Experiment with the amount of sleep your body needs to feel refreshed and optimally energized the next day, is it 7 hours or 8? Do you feel groggy if you get too much sleep? Try to go to sleep around the same time each night and do calm activities before bed with the lights low to send your body the signal that it is time to start winding down.
• Listen to your body. Your body is always communicating with you and telling you what it needs. Do you have frequent headaches? Do you sometimes have gas after eating certain foods or food combinations? Frequent aches and pains in a particular area? Don't ignore those signals, try to investigate them. Take note of when you have indigestion and think about what you recently ate, perhaps the next time you eat that food you get indigestion again and realize this is a pattern and could indicate a food sensitivity. If you have an ache or tension in some part of your body, perhaps from sitting in front of your computer for a long time or falling asleep in a weird position, then stop and stretch it out, walk around for a few minutes, rub your hands together vigorously to produce energy and heat and then massage the tense area. Be receptive to what your body is trying to tell you, it knows much more than your brain.
• Keep plants. I'm sure you're well aware that plants absorb carbon dioxide and produce oxygen, they not only clean the air that comes out of your lungs and the new york city streets, but also the off-gassing toxic fumes emitted from carpets, paint, and furniture within your home (for this reason you should also always have a window open even in the winter as much as possible to allow fresh air to come in and stale air to go out). Plants are also shown to benefit your mood and stress level. There is something soothing about them and this is because they are peaceful natural living beings. I would recommend a philodendron, due to their being extremely easy to care for (thrive without any sunlight at all, just water once or twice a week, and they grow droopy vines that you can cut, place in water, and have pretty floating baby plants that will grow roots). Having plants in your home and office would benefit your health greatly, but I would suggest liming the amount you keep in the bedroom since plants have a cyclical rhythm of inhalation and exhalation just like our lungs (large forests are considered the lungs of the earth), so they release carbon dioxide at night. Having them in the living room or kitchen would be ideal.

As you begin to incorporate some of these suggestions into your life I would also like to add a creative element to this transformation. I know that writing has been a creative outlet for you in the past, and whether this has been something you've kept up with from time to time or you haven't had time to give it any serious consideration lately, this would be a great time to renew your focus on this hobby. Get yourself a pretty journal and start fresh, or type it up on the computer if you feel more comfortable with that, you can create a virtual journal! (just google 'writers community' and you'll see tons of great sites where you can post for people to read what you have to say if you want to share).

Set an intention for your writing. Do you enjoy writing your thoughts? Or perhaps you like to compose poetry, or have had an idea for a short (or long) fictional story. Before you write the first word, set an intention for this writing practice and consider how you want it to serve you and what you hope to obtain. Be concrete - something like 'I am going to start a journal where I contemplate the humor of reality' or 'I am going to write a sci-fi young adult story about...' - this way you have a real focus, a goal, even if it's just to write down random thoughts, your goal could be to release those thoughts from your mind and put them out into the universe.

But before you do any of that, the very first thing I want you to write about are your goals as you visualized them during the meditation over the phone with me. I want you to put your vision for your future down on paper. Be as specific as possible, describe every little detail that you can think of and write this in the present tense. If all your important goals in life are fulfilled within the next five years, what will your present be like? Who are you? Who are you with? Where do you live? What do you do every day? Write it down and see it in your mind's eye as you're doing so, allowing yourself to feel the emotion of joy and fulfillment as you do this, how does this happiness feel in your body? Ask yourself these questions and write it all down.

Foodwise

• Continue eating your red leaf lettuce (and that means not iceberg or romaine lettuce, but specifically red leaf and if possible, organic) salads on the side of whatever you're having for dinner every day (even if you already had a salad for lunch) and encourage Jay to do the same but don't push him if he's not interested, just make it for yourself and always offer it to him also.
• Next time you go food shopping maybe also get another vegetable you like, like cucumber, tomato, or pepper. Use your eyes and nose to choose whatever looks freshest. If you're in the mood for cucumbers but the cucumbers look all wilted and unsavory then look around for whatever looks like it was most recently delivered to the produce section because intuitively you are looking for the food that looks the most alive.
• Continue eating your apples, next time you're at the store maybe you can pick up some grapes or blueberries too. You can give them a quick rinse at night and put them in tupperware to take as a work snack for the next day. But it's better to eat fruit by itself, not as a dessert after a meal, because that is how your body will be able to most efficiently extract the nutrients when it is not distracted by digesting other foods that are lacking in enzymes.
• When you go food shopping this weekend, spend a little more time in the produce section and really look around, smell and touch whatever appeals to you and purchase what looks like it could have grown in the our current climate but commit yourself to eating everything that you buy before it goes bad. This means don't overbuy out of your newfound enthusiasm for health, be realistic and don't get anything that you don't find tasty.

I hope you're having a great week!