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!