This weekend we hung up a full length mirror and I had that moment where I seemed to see my body for the first time in a long time and was shocked by my appearance.
I don't know why- I guess I hadn't really had the chance to see myself in one for a while- but I was so surprised. The mirror is in our bedroom by our closets and I realized that usually when I see myself in a mirror I'm fully dressed so standing there in my underwear I saw the bumps and curves that I'd dressed away before.
I didn't feel super motivated, or angry at myself, I didn't feel more committed to getting healthy or critical of my self or my habits. I think I was numb. I just kept looking. I think I was curious. The mirror image didn't meet my mental one. My calves are much larger than I thought they were, so was my stomach, the love handles- i actually have them now, the folds in my skin around my bra bulged in places I hadn't noticed, I could go on.... I noticed I wasn't reacting like I expected myself to. The best way I could describe it was that I was numb. There was no emotion- no reaction, good or bad.
I took my Gowear fit off later that day and didn't wear it sunday. I didn't weigh in. I didn't check how many calories I'd burned, I didn't do anything but stop thinking about it for 48 hours. I didn't splurge or binge, I didn't do anything but what I would have been doing otherwise except I just stopped thinking about it. I had random thoughts wondering if I was losing my will, wondering if I was quitting, but it didn't feel like that. There was no despair, no sadness, nothing. Why wasn't I having an emotional reaction?
This morning I realized that was exactly what I needed to do and that I was probably reacting the best way I could by not reacting.
See, when you get diagnosed with something like Hashimotos you realize a few things. Losing weight will only get harder. Your body is going through crazy hormone changes regularly and you have little control of most of it. Yes, you take your meds, but your immune systems is going to go into overdrive and then calm down all on its own. You're going to have too much and then not enough T3 and T4 and various points despite taking your thyroid medication perfectly. Your weight will flucuate, despite your best efforts. You don't have as much control over your body as you'd like to.
You have to learn patience otherwise your frustration will hit unprecedented levels.
You see, I know there was a part of me that wanted to quit eating at all when I looked into that mirror.
There was definitely a part of me that wanted to throw up my lunch and live on lettuce and oranges like I did when I was in high school.
There was a part of me that wanted to go for a long run and commit to working out twice a day 5 days a week.
There was part of me that wanted to cry and beat my self confidence into a corner that could only focus on how ashamed I should be for the hamburger and fries I had for my "cheat" lunch on friday...
However, something awesome happened... I think that there was an older more compassionate part of me that said "Wait a second. lets think about all of this for a while."
I think the older more compassionate part of me that reminded me that I've tried all those self defeating methods before with disastrous or null effects. She reminded me that I know the painful angry reactions do nothing- nothing lasting at least. She reminded me that whatever my size, my heart is still filled with kindness towards others and that it should show the same kindness to myself. She reminded me that I'm trying something new right now; Patient consistent compassion coupled with the cultivation of good healthy habits- and that these habits need to be physical AND mental.
To do that for real I needed to completely stop the negative self talk, and the stress. I need the efforts I make to really and truly come from a place of love and excitement from within.
It wasn't until this morning when I put back on my gowear fit without thinking about it and headed out the door that I realized what this small 48 hour hiatus was about. I wasn't quitting, I was pausing, focusing, and releasing bad habits. I have to celebrate that I didn't slip into a bad metal outlook. I compleately blocked all the negative feelings I normally would have felt. I didn't beat myself up for where I am right now, instead I gave my self a break and some support. I'm going to meet my goals, i feel more confident about that than ever, but I'm going to do it without the metal abuse that's been the habit of the last 15 years.
I'm changing.
This is for real, and I realized this all because of the lack of reaction to a full length mirror.
Tuesday, October 6, 2009
Wednesday, September 16, 2009
I finally got my Gowear Fit in the mail ( still waiting for the display) and I love it!
I wore it for the first time yesterday and was surprised how many calories I burn just walking around! I was also surprised how much I walk! I was set with a goal of 5000 steps and I exceed that by walking over 13000! I was also surprised to see how many calories I burned! 2760, but my goal was 2800 so today I'm going to step that up and see just how many I can burn today. This little thing strapped around my arm is super motivating! I can't wait until I get the display device and can get minute to minute totals and feedback! The thing that really shocked me though, was my sleep efficiency.
The Gowear fit does that and I guess the body bug doesn't, and I didn't think it was something I'd be interested in but after last night I definitely am!
I had what I thought was a good night sleep. I only remember waking up once and when I woke up I felt like I had gotten a good nights sleep. boy was I wrong! I was laying down for 6hr 37 min, but I was actually only asleep for 3 hours and 42 min! I was shocked. You can see all of the times I woke up! and I don't remember them so I'm sure it was that kind of waking up where you're still half asleep, but it still interferes with the quality of your rest. That's something I've never thought about before and now I'm very curious to see how I can improve that.
I'm soo happy with this little device so far, and its not as annoying to wear as I thought it would be. I barely notice it. the only time I really notice it is when I'm changing clothes.
I'm soo happy with this little device so far, and its not as annoying to wear as I thought it would be. I barely notice it. the only time I really notice it is when I'm changing clothes.
Today I have two dentist appointments, so I was thinking that maybe in between appointments I'd go for a walk around central park. It'll be fun to see how many calories that burns ;' )
Wednesday, August 12, 2009
The Pain of Being a Redhead
August 6, 2009
The Pain of Being a Redhead
The Pain of Being a Redhead
NY Times
By Tara Parker-Pope
By Tara Parker-Pope
Nobody likes going to the dentist, but redheads may have good reason.
A growing body of research shows that people with red hair need larger doses of anesthesia and often are resistant to local pain blockers like Novocaine. As a result, redheads tend to be particularly nervous about dental procedures and are twice as likely to avoid going to the dentist as people with other hair colors, according to new research published in The Journal of the American Dental Association.
Researchers believe redheads are more sensitive to pain because of a mutation in a gene that affects hair color. In people with brown, black and blond hair, the gene, for the melanocortin-1 receptor, produces melanin. But a mutation in the MC1R gene results in the production of a substance called pheomelanin that results in red hair and fair skin.
The MC1R gene belongs to a family of receptors that include pain receptors in the brain, and as a result, a mutation in the gene appears to influence the body’s sensitivity to pain. A 2004 study showed that redheads require, on average, about 20 percent more general anesthesia than people with dark hair or blond coloring. And in 2005, researchers found that redheads are more resistant to the effects of local anesthesia, such as the numbing drugs used by dentists.
The mutation in the MC1R gene also occurs in brunets, although it’s less common. In the latest study, the researchers tested for the MC1R gene variant, finding it in 65 of 67 redheads and in 20 of 77 people with brown or black hair. The participants were surveyed about dental-care anxiety, fear of dental pain and whether they avoid going to the dentist.
People with the MC1R gene variant had more dental care–related anxiety and fear of dental pain than those without the gene variant. And they were more than twice as likely to avoid dental care.
Dr. Daniel I. Sessler, an anesthesiologist and chairman of the department of outcomes research at the Cleveland Clinic, said he began studying hair color after hearing so many colleagues speculate about redheads requiring more anesthesia.
“The reason we studied redheads in the beginning, it was essentially an urban legend in the anesthesia community saying redheads were difficult to anesthetize,” Dr. Sessler said. “This was so intriguing we went ahead and studied it. Redheads really do require more anesthesia, and by a clinically important amount.”
After publishing research on the topic, Dr. Sessler began hearing from redheads who complained about problems with dental pain and fear about going to the dentist. He said that when someone with red hair is considering a dental or other procedure requiring an anesthetic, they should talk to their doctor about the high probability that they are resistant to anesthetics.
“Because they’re resistant, many redheads have had bad experiences,” Dr. Sessler said. “If they go to the dentist or have a cut sutured, they’ll need more local anesthetic than other people.”
A growing body of research shows that people with red hair need larger doses of anesthesia and often are resistant to local pain blockers like Novocaine. As a result, redheads tend to be particularly nervous about dental procedures and are twice as likely to avoid going to the dentist as people with other hair colors, according to new research published in The Journal of the American Dental Association.
Researchers believe redheads are more sensitive to pain because of a mutation in a gene that affects hair color. In people with brown, black and blond hair, the gene, for the melanocortin-1 receptor, produces melanin. But a mutation in the MC1R gene results in the production of a substance called pheomelanin that results in red hair and fair skin.
The MC1R gene belongs to a family of receptors that include pain receptors in the brain, and as a result, a mutation in the gene appears to influence the body’s sensitivity to pain. A 2004 study showed that redheads require, on average, about 20 percent more general anesthesia than people with dark hair or blond coloring. And in 2005, researchers found that redheads are more resistant to the effects of local anesthesia, such as the numbing drugs used by dentists.
The mutation in the MC1R gene also occurs in brunets, although it’s less common. In the latest study, the researchers tested for the MC1R gene variant, finding it in 65 of 67 redheads and in 20 of 77 people with brown or black hair. The participants were surveyed about dental-care anxiety, fear of dental pain and whether they avoid going to the dentist.
People with the MC1R gene variant had more dental care–related anxiety and fear of dental pain than those without the gene variant. And they were more than twice as likely to avoid dental care.
Dr. Daniel I. Sessler, an anesthesiologist and chairman of the department of outcomes research at the Cleveland Clinic, said he began studying hair color after hearing so many colleagues speculate about redheads requiring more anesthesia.
“The reason we studied redheads in the beginning, it was essentially an urban legend in the anesthesia community saying redheads were difficult to anesthetize,” Dr. Sessler said. “This was so intriguing we went ahead and studied it. Redheads really do require more anesthesia, and by a clinically important amount.”
After publishing research on the topic, Dr. Sessler began hearing from redheads who complained about problems with dental pain and fear about going to the dentist. He said that when someone with red hair is considering a dental or other procedure requiring an anesthetic, they should talk to their doctor about the high probability that they are resistant to anesthetics.
“Because they’re resistant, many redheads have had bad experiences,” Dr. Sessler said. “If they go to the dentist or have a cut sutured, they’ll need more local anesthetic than other people.”
Friday, August 7, 2009
5 Ways Vitamin D Could Save Your Life - ABC News
every docotrs visit for the last 9 months have found me to be vitamin deficient, especially in B12 and Vitamin D. I'm taking supplements now and trying to take a good 30 mwalk everyday, but its good to remind myself why... and what benefits I get from doing so...
5 Ways Vitamin D Could Save Your Life - ABC News
Vitamin D is known as the sunshine vitamin, and it has a lot of sunny benefits, but most Americans aren't getting them because they aren't getting enough of it. Between 50 percent and 75 percent of Americans get suboptimal levels of vitamin D, according to a study published in the Archives of Internal Medicine.
Now a committee at the Institute of Medicine is meeting to determine whether the recommended daily intake of vitamin D should be increased. ABC medical contributor Dr. Marie Savard came on "Good Morning America" today to offer five ways vitamin D can aid your health and tell you how to get more of it.
Why People Are Vitamin D Deficient
Nature gave us only one good source of vitamin D, and that is the sun. We are meant to absorb vitamin D from the sun through our skin. When we lived closer to the equator and worked outdoors, we were OK. But that is not the case today. And food is not a good source of vitamin D, not even fortified food.
Five Ways Vitamin D Can Save Your Life
*Promotes Weight LossYou need vitamin D to effectively lose weight. Your insulin works better, and vitamin D helps you lose belly fat. Diabetes is also related to low vitamin D levels.
*Reduces Risk of DeathYour overall mortality is reduced.
*Fewer Bone FracturesWithout vitamin D, calcium can't be absorbed. But if you get enough vitamin D, it can help you avoid osteoporosis, bone fractures and falling, which is a cause of morbidity among the elderly.
*Reduces Risk of Heart DiseaseVitamin D improves blood flow by relaxing the blood vessels and lowering blood pressure.
*Helps Fight CancerVitamin D improves the functioning of your immune system, and that helps fight cancer.
Five Ways to Get Vitamin D
*15 Minutes of Sun 3 Times Per Week. You can get 10-15 minutes of high-noon sun exposure in warmer climates a few times a week. In the South you can do this all year long; but in the North it will work only in the summer months. But this is unrealistic for those who already wear sunscreen all day, or have been warned to stay out of the sun by their doctors.
*Fatty Fish and Cod Liver Oil. If you are one of those people who have been warned to stay out of the sun, another good natural source of vitamin D is fatty fish. In food, vitamin D is naturally found in fatty fish like salmon and in cod liver oil.
*Fortified Dairy Products.You also can get vitamin D in fortified dairy products. But you need to be careful. There are only 100 units of vitamin D per cup, so kids and most adults would need at least four cups of dairy products per day. You could drink four glasses of milk a day, but most people choose not to.
*Multivitamin SupplementsMost multivitamins have a substantial amount of vitamin D.
Vitamin D Supplements. Its recommended that you get 1000 to 2000 international units of vitamin D supplements every day. It's cheap, there are no side effects or down sides. Although D3 is considered more potent and longer lasting, both D2 and D3 are acceptable.
5 Ways Vitamin D Could Save Your Life - ABC News
Vitamin D is known as the sunshine vitamin, and it has a lot of sunny benefits, but most Americans aren't getting them because they aren't getting enough of it. Between 50 percent and 75 percent of Americans get suboptimal levels of vitamin D, according to a study published in the Archives of Internal Medicine.
Now a committee at the Institute of Medicine is meeting to determine whether the recommended daily intake of vitamin D should be increased. ABC medical contributor Dr. Marie Savard came on "Good Morning America" today to offer five ways vitamin D can aid your health and tell you how to get more of it.
Why People Are Vitamin D Deficient
Nature gave us only one good source of vitamin D, and that is the sun. We are meant to absorb vitamin D from the sun through our skin. When we lived closer to the equator and worked outdoors, we were OK. But that is not the case today. And food is not a good source of vitamin D, not even fortified food.
Five Ways Vitamin D Can Save Your Life
*Promotes Weight LossYou need vitamin D to effectively lose weight. Your insulin works better, and vitamin D helps you lose belly fat. Diabetes is also related to low vitamin D levels.
*Reduces Risk of DeathYour overall mortality is reduced.
*Fewer Bone FracturesWithout vitamin D, calcium can't be absorbed. But if you get enough vitamin D, it can help you avoid osteoporosis, bone fractures and falling, which is a cause of morbidity among the elderly.
*Reduces Risk of Heart DiseaseVitamin D improves blood flow by relaxing the blood vessels and lowering blood pressure.
*Helps Fight CancerVitamin D improves the functioning of your immune system, and that helps fight cancer.
Five Ways to Get Vitamin D
*15 Minutes of Sun 3 Times Per Week. You can get 10-15 minutes of high-noon sun exposure in warmer climates a few times a week. In the South you can do this all year long; but in the North it will work only in the summer months. But this is unrealistic for those who already wear sunscreen all day, or have been warned to stay out of the sun by their doctors.
*Fatty Fish and Cod Liver Oil. If you are one of those people who have been warned to stay out of the sun, another good natural source of vitamin D is fatty fish. In food, vitamin D is naturally found in fatty fish like salmon and in cod liver oil.
*Fortified Dairy Products.You also can get vitamin D in fortified dairy products. But you need to be careful. There are only 100 units of vitamin D per cup, so kids and most adults would need at least four cups of dairy products per day. You could drink four glasses of milk a day, but most people choose not to.
*Multivitamin SupplementsMost multivitamins have a substantial amount of vitamin D.
Vitamin D Supplements. Its recommended that you get 1000 to 2000 international units of vitamin D supplements every day. It's cheap, there are no side effects or down sides. Although D3 is considered more potent and longer lasting, both D2 and D3 are acceptable.
Friday, June 19, 2009
"arthritis of the thyroid."
While reading an article by Mary Shomon on the differences between hypothyroidism and hashimotos, I stumbled upon something that made a lot of sense to me: "arthritis of the thyroid." My inflamation levels are definatley tied to my thyroid symptoms, and that explains why when my arthritis acts up all of my other symptoms do too.
heres the excerpt and I've highlighted the nutritional suggestions that will help ease the symptoms:
In the area of nutrition, promising findings from a number of research studies have pointed to the value of the mineral selenium in helping to combat autoimmune thyroid disease.
Some studies have shown that selenium supplementation at the typically safe dose of 200 mcg per day can return elevated thyroid antibody levels to normal, or reduce them significantly, therefore warding off development of full autoimmune thyroid disease, and resulting hypothyroidism. For more information, see Selenium and the Thyroid.
Ultimately, however, the autoimmune attack on the thyroid makes the gland slowly less able to function, and eventually, the thyroid becomes underactive. When hypothyroidism itself can be measured by blood tests, many practitioners will finally diagnose the hypothyroidism, and treat the patient with thyroid hormone replacement drugs.
Autoimmune Thyroiditis Attacks
In some cases, the thyroid becomes particularly inflamed, known as a thyroiditis attack. Dr. Steven Langer, author of the book Solved: The Riddle of Illness, refers to thyroiditis as like an "arthritis of the thyroid." He explains that just as arthritis attacks the joints with pain and inflammation, thyroiditis can mean pain and inflammation in the thyroid for some sufferers. And in particular, during a thyroiditis attack, common symptoms are anxiety, panic attacks, heart palpitations, swelling in the thyroid area, problems swallowing, and frequently, problems sleeping.
"Thyroiditis attacks classically happen in the middle of the night," says Dr. Langer, which can be particularly troublesome in terms of the ability to sleep.
Dr. Langer suggests taking some calcium/magnesium, which are nutrients that have a sedative effect, along with a pain reliever to relieve inflammation -- buffered aspirin or ibuprofen -- before you go to bed, this might help. He's found that this helps about two-thirds of his patients suffering from nighttime thyroiditis symptoms.
Reducing swelling is a key aspect of dealing with thyroiditis attacks, according to Dr. Langer. "Just as with arthritis, an anti-inflammatory pain reliever doesn't cure the problem, but it temporarily ameliorates the symptoms."
heres the excerpt and I've highlighted the nutritional suggestions that will help ease the symptoms:
In the area of nutrition, promising findings from a number of research studies have pointed to the value of the mineral selenium in helping to combat autoimmune thyroid disease.
Some studies have shown that selenium supplementation at the typically safe dose of 200 mcg per day can return elevated thyroid antibody levels to normal, or reduce them significantly, therefore warding off development of full autoimmune thyroid disease, and resulting hypothyroidism. For more information, see Selenium and the Thyroid.
Ultimately, however, the autoimmune attack on the thyroid makes the gland slowly less able to function, and eventually, the thyroid becomes underactive. When hypothyroidism itself can be measured by blood tests, many practitioners will finally diagnose the hypothyroidism, and treat the patient with thyroid hormone replacement drugs.
Autoimmune Thyroiditis Attacks
In some cases, the thyroid becomes particularly inflamed, known as a thyroiditis attack. Dr. Steven Langer, author of the book Solved: The Riddle of Illness, refers to thyroiditis as like an "arthritis of the thyroid." He explains that just as arthritis attacks the joints with pain and inflammation, thyroiditis can mean pain and inflammation in the thyroid for some sufferers. And in particular, during a thyroiditis attack, common symptoms are anxiety, panic attacks, heart palpitations, swelling in the thyroid area, problems swallowing, and frequently, problems sleeping.
"Thyroiditis attacks classically happen in the middle of the night," says Dr. Langer, which can be particularly troublesome in terms of the ability to sleep.
Dr. Langer suggests taking some calcium/magnesium, which are nutrients that have a sedative effect, along with a pain reliever to relieve inflammation -- buffered aspirin or ibuprofen -- before you go to bed, this might help. He's found that this helps about two-thirds of his patients suffering from nighttime thyroiditis symptoms.
Reducing swelling is a key aspect of dealing with thyroiditis attacks, according to Dr. Langer. "Just as with arthritis, an anti-inflammatory pain reliever doesn't cure the problem, but it temporarily ameliorates the symptoms."
Friday, June 12, 2009
Boswellia Reduces Inflammation
Boswellia was suggested by my doctor for a natural way to reduce imflamation and the pain associated with my arthritis. I found this article ot be very helpful in explaining why its so effective...
Boswellia Reduces Inflammation
Posted by Elaine MooreFeb 17, 2007
The ancient herb boswellia (Boswellia serrata) has been used for thousands of years to treat conditions that, in recent years, have been found to be caused by inflammation. Originating in Africa, China, and the Middle East, boswellia herbal extract is derived from the sappy resin of the boswellia tree. In the 1970s, German scientists discovered that boswellia produces therapeutic effects similar to those of the non-steroidal anti-inflammatory (NSAID) compounds ibuprofen and aspirin. Unlike boswellia, however, NSAIDs work by inhibiting the cyclooxygenase-2 (COX-2) enzymes. Unfortunately, medications that inhibit COX-2 often inhibit COX-1, which is needed to maintain a healthy stomach lining and common side effects include gastrointestinal bleeding.
Boswellia differs from the NSAIDs in its mode of action. Boswellia has been shown to reduce inflammation in both osteoarthritis and rheumatoid arthritis, inflammatory bowel disease, and other autoimmune conditions by blocking the lethal pro-inflammatory enzyme 5-lipoxygenase (5-LOX). A number of immune system chemicals released during the inflammatory response contribute to the chronic inflammation seen in atherosclerosis, osteoarthritis and certain autoimmune diseases. Blocking these pro-inflammatory chemicals reduces symptoms of inflammation and helps taper the autoimmune mechanism.
The Actions of Boswellia
Although the benefits of boswellia are similar to those of the non-steroidal anti-inflammatory drugs, boswellia works by blocking 5-LOX, which is the first enzyme released in the metabolic pathway leading to the synthesis of the immune system cytokines known as leukotrienes. Leukotrienes are harmful inflammatory substances thought to directly influence the disease process in a number of different disorders, including rheumatoid arthritis, cancer, and asthma.
The active ingredients of boswellia, the boswellic acids, decrease the activity of another pro-inflammatory enzyme known as human leukocyte elastase (HLE). HLE and leukotriene levels are increased in many inflammatory diseases and allergic reactions. To date, boswellia is the only substance known to reduce levels of both HLE and leukotrienes. In 2005, researchers found that boswellia works in part by altering the expression of the cytokine tumor necrosis factor alpha (TNF-α), another integral component in inflammation. An excess of TNF-α promotes chronic inflammation. Applying boswellia to cells has been shown to decrease the TNF-α-induced expression of cell adhesion and matrix metalloproteinase proteins, which are biochemicals related to endothelial dysfunction, cancer metastasis (spreading), arthritis, and other disease processes.
Benefits in Arthritis and Crohn’s Disease
Researchers have found that boswellia helps prevent the deterioration of cartilage and joint tissue. This suggests that boswellia may relieve symptoms in arthritis by inhibiting the breakdown of connective tissues that is caused by tumor necrosis factor-alpha-induced expression of matrix metalloproteinase enzymes. Studies in both humans and dogs show after as little as two weeks of boswellia therapy include reduced pain, stiffness, and lameness.
In patients with rheumatoid arthritis and Crohn's disease, boswellia can help reduce the immune cells that promote inflammation while increasing the number of immune cells that inhibit inflammation (anti-inflammatory cells). In studies of patients with inflammatory bowel disease, ulcerative colitis and Crohn’s disease boswellia reduced gastrointestinal inflammation and tissue damage.
Boswellia Preparations
Different preparations of boswellia vary in their potency and biochemical makeup. Scientists in Germany have found that the biologically active ingredient AKBA that is found in boswellia is responsible for its therapeutic properties. In most boswellia preparations, however, AKBA only represents a small fraction of the ingredients.
Several years ago, researchers developed methods to prepare a compound with concentrations of AKBA greater than 30%. The resulting product has been found to be safe and well-tolerated. This product is patented and trademarked under the name 5-LOXIN. To date, 5-LOXIN inhibits 5-LOX more effectively than the highest quality boswellia formulations. In studies 5-LOXN produced a 27 percent reduction in inflammation compared to 35 percent with ibuprofen that was free of the side effects associated with ibuprofen and other NSAIDs.
Resources:
Vicki Brower, Ancient Herb Suppresses Inflammation, Life Extension Foundation, March 2007: 71-75.
DeCaterina R, Zampoli A, From asthma to atherosclerosis—5-lipoxygenase, leukotrienes, and inflammation. New England Journal of Medicine, 2004 Jan 1; 350(1): 4-7.
Boswellia Reduces Inflammation
Posted by Elaine MooreFeb 17, 2007
The ancient herb boswellia (Boswellia serrata) has been used for thousands of years to treat conditions that, in recent years, have been found to be caused by inflammation. Originating in Africa, China, and the Middle East, boswellia herbal extract is derived from the sappy resin of the boswellia tree. In the 1970s, German scientists discovered that boswellia produces therapeutic effects similar to those of the non-steroidal anti-inflammatory (NSAID) compounds ibuprofen and aspirin. Unlike boswellia, however, NSAIDs work by inhibiting the cyclooxygenase-2 (COX-2) enzymes. Unfortunately, medications that inhibit COX-2 often inhibit COX-1, which is needed to maintain a healthy stomach lining and common side effects include gastrointestinal bleeding.
Boswellia differs from the NSAIDs in its mode of action. Boswellia has been shown to reduce inflammation in both osteoarthritis and rheumatoid arthritis, inflammatory bowel disease, and other autoimmune conditions by blocking the lethal pro-inflammatory enzyme 5-lipoxygenase (5-LOX). A number of immune system chemicals released during the inflammatory response contribute to the chronic inflammation seen in atherosclerosis, osteoarthritis and certain autoimmune diseases. Blocking these pro-inflammatory chemicals reduces symptoms of inflammation and helps taper the autoimmune mechanism.
The Actions of Boswellia
Although the benefits of boswellia are similar to those of the non-steroidal anti-inflammatory drugs, boswellia works by blocking 5-LOX, which is the first enzyme released in the metabolic pathway leading to the synthesis of the immune system cytokines known as leukotrienes. Leukotrienes are harmful inflammatory substances thought to directly influence the disease process in a number of different disorders, including rheumatoid arthritis, cancer, and asthma.
The active ingredients of boswellia, the boswellic acids, decrease the activity of another pro-inflammatory enzyme known as human leukocyte elastase (HLE). HLE and leukotriene levels are increased in many inflammatory diseases and allergic reactions. To date, boswellia is the only substance known to reduce levels of both HLE and leukotrienes. In 2005, researchers found that boswellia works in part by altering the expression of the cytokine tumor necrosis factor alpha (TNF-α), another integral component in inflammation. An excess of TNF-α promotes chronic inflammation. Applying boswellia to cells has been shown to decrease the TNF-α-induced expression of cell adhesion and matrix metalloproteinase proteins, which are biochemicals related to endothelial dysfunction, cancer metastasis (spreading), arthritis, and other disease processes.
Benefits in Arthritis and Crohn’s Disease
Researchers have found that boswellia helps prevent the deterioration of cartilage and joint tissue. This suggests that boswellia may relieve symptoms in arthritis by inhibiting the breakdown of connective tissues that is caused by tumor necrosis factor-alpha-induced expression of matrix metalloproteinase enzymes. Studies in both humans and dogs show after as little as two weeks of boswellia therapy include reduced pain, stiffness, and lameness.
In patients with rheumatoid arthritis and Crohn's disease, boswellia can help reduce the immune cells that promote inflammation while increasing the number of immune cells that inhibit inflammation (anti-inflammatory cells). In studies of patients with inflammatory bowel disease, ulcerative colitis and Crohn’s disease boswellia reduced gastrointestinal inflammation and tissue damage.
Boswellia Preparations
Different preparations of boswellia vary in their potency and biochemical makeup. Scientists in Germany have found that the biologically active ingredient AKBA that is found in boswellia is responsible for its therapeutic properties. In most boswellia preparations, however, AKBA only represents a small fraction of the ingredients.
Several years ago, researchers developed methods to prepare a compound with concentrations of AKBA greater than 30%. The resulting product has been found to be safe and well-tolerated. This product is patented and trademarked under the name 5-LOXIN. To date, 5-LOXIN inhibits 5-LOX more effectively than the highest quality boswellia formulations. In studies 5-LOXN produced a 27 percent reduction in inflammation compared to 35 percent with ibuprofen that was free of the side effects associated with ibuprofen and other NSAIDs.
Resources:
Vicki Brower, Ancient Herb Suppresses Inflammation, Life Extension Foundation, March 2007: 71-75.
DeCaterina R, Zampoli A, From asthma to atherosclerosis—5-lipoxygenase, leukotrienes, and inflammation. New England Journal of Medicine, 2004 Jan 1; 350(1): 4-7.
Wednesday, June 10, 2009
Those durn Adrenals!!
On a recent Dr's visit it was suggested that I likely have low fucntioning adrenal glands. Apparently that is very common with Hashimotos and other thyroid conditions. I'm trying to learn more, but below is an interesting except that you should read if you suspect the same... just like thyroid issues the symptoms are similar to just being tired so they are often overlooked, but look through them and do the tests described below and then you'll know if you have something to discuss with your dosctor...
Signs and Symptoms of Adrenal Fatigue
Tendency to gain weight and unable to loose it, especially around the waist.
Getting the flu and other respiratory diseases often.
Trebling when under pressure.
Lowered libido (sex drive).
Feeling "lightheaded" when rising from a laying down position.
Unable to remember things.
Lack of energy in the mornings and also in the afternoon between 3 to 5 pm.
Feel better suddenly for a brief period after a meal.
Often feel tired between 9 - 10 pm, but resist going to bed.
Need coffee or stimulants to get going in the morning.
Crave for salty, fatty, and high protein food such as meat and cheese.
Increase symptoms of PMS for women; period are heavy and then stop, or almost stopped on the 4th day, only to start flow again on the 5th or 6th day.
Pain in the upper back or neck with no apparent reasons .
Feel better when on a vacation.
Difficulties in getting up in the morning
Lightheaded
Mild depression
Food and or inhalant allergies
Lethargy and lack of energy
Increased effort to perform daily tasks
Decreased ability to handle stress
Dry and thin skin
Hypoglycemia
Low Body Temperature
Nervousness
Palpitation
Unexplained hair loss
Alternating constipation and diarrhea
Dyspepsia (digestion problems)
If you have many of these signs and symptoms, it is time you consider adrenal fatigue as a possible cause once you have ruled out other problems. The ability to handle stress, physical or emotional, is critical to human survival. Our body has a complete set of stress modulation system in place, and the control center is the adrenal glands.
TIPS FOR HEALTHY ADRENAL GLANDS
Sleep by 10 p.m.
Sleep in until 9:00 a.m., when possible
Do the things that you like
Avoid coffee or other caffeine containing beverages
Eat early
Have a glass of water in the morning with ½ to 1 teaspoon of salt
Avoid grains and bread
Avoid starchy foods such as potato
Avoid trans-fat such as French fries (its in a LOT of food)
Laugh several times a day
Take pregnenolone and DHEA as needed
Avoid getting over-tired
Avoid sugary fruits such as melons
Never skip breakfast - or any meal for that matter
For ADRENAL FATIGUE & For ELEVATED CORTISOL LEVELS
Vitamin B5 (Pantothenic Acid)500mg three times daily
Vitamin B6 (Pyridoxine)50mg twice a day
Vitamin C 3000mg three times a day
Vitamin E 800 I.U. per day
Cayenne Capsules (OPTIONAL) 1 capsule three times a dayGinseng (OPTIONAL) 1 capsule one to three times a day
Exercise 20 minutes, 3 to 4 times a week. CAUTION: Do NOT be competitive in your exercise program
For ADRENAL FATIGUE
Licorice Solid Extract 1/2 teaspoonful at 8AM and 1/4 teaspoonful at noon
or Cortef® - Rx; For example: 5mg to 10mg upon awakening in morning, then 5mg to 10mg at noon {some doctors prescribe compounded hydrocortisone in a slow release formula}
For ELEVATED CORTISOL LEVELS
Phosphorylated Serine (Seriphos®)500mg to 1000mg daily
Those durn Adrenals!!
as found at Stop the Thyroid Madness here.
Are you....
* Having strange problems since starting Armour or any other desiccated thyroid product?
* Not doing as well on desiccated thyroid as you hoped, even when your doctor had you raise above 3 grains or higher?
* Have a high free T3 with continuing hypo symptoms?
* Or has your doctor or anyone else pointed out that you have symptoms of struggling adrenals or low cortisol, whether you are diagnosed with hypothyroid or not??
Here’s a potential reason why:
If you were hypothyroid for several years before being diagnosed, or if you have been on T4-only medications (Synthroid, Levoxyl, etc), or if you have been through chronic stress of any kind…..your stress-busting adrenals have been working extra hard to keep you going, or to make up for your low-functioning hypothyroid state, or the inadequate T4-only treatment! Additionally, periods of chronic life stress, as well as our exposure to toxins, could have further stressed your adrenals as well as the function of your HPA axis (hypothalamus to pituitary to adrenals).
Thus, there is a remarkably large percentage of hypothyroid patients, as well as those who feel they have no thyroid problem, who have low-functioning “sluggish” adrenals, or more aptly, adrenal fatigue. This is not the same as the disease called Addison’s in most. Instead, it’s simply a long term situation where your adrenals have become POOPED. They still work, but they have become weak. And sluggish adrenals equates to low cortisol (and sometimes low aldosterone). Cortisol, a corticosteroid hormone, has a variety of important functions, from the metabolism of carbohydrates, proteins, and fats, to affecting the blood sugar levels in your blood, to helping reduce inflammation, to helping you deal with stress. The latter is especially huge.
But cortisol also plays an important role for you as a thyroid patient. Namely, it helps cell receptors receive thyroid hormones from the blood to the cells. On the other side of the coin, low cortisol can result in high amounts of thyroid hormones to build in the blood, making your free T3 and/or free T4 labs look high in range with continuing hypo symptoms, or causing hyper-like symptoms on doses of Armour which shouldn’t produce those symptoms. The latter can include anxiety or nervousness, light-headedness, shakiness, dizziness, racing heart, sudden weakness, nausea, feeling hot, or any symptom which seems like an over-reaction to Armour, but are in reality low cortisol symptoms. Low cortisol can also keep you hypothyroid with hypo symptoms.***Click here to read actual recorded patient symptoms of poorly functioning adrenals.
Thus, it can be important for you and your doctor to rule out poor adrenal function before starting on Armour, or soon after you have started and are noticing strange symptoms, which become unmasked by the use of Armour or other natural desiccated thyroid products. Some patients will notice the strange reactions early on, while others may not until they get as high as 3 grains or more.
DISCOVERY STEP ONE: Here are exploratory questions, and if you answer yes to any of these, you may have adrenals which are struggling (the STTM book has more questions in Chapter 5–see below):
1) Do you have a hard time falling asleep at night?2) Do you wake up frequently during the night?3) Do you have a hard time waking up in the morning early, or feeling refreshed?4) Do bright lights bother you more than they should?5) Do you startle easily due to noise?6) When standing from sitting or from lying down, do you feel lightheaded or dizzy?7) Do you take things too seriously, and are easily defensive?8 ) Do you feel you don’t cope well with certain people or events in your life?
DISCOVERY STEP TWO: The following are self-tests to try if you suspect your adrenals are struggling:
TEST ONE:Take and compare two blood pressure readings—one while lying down and one while standing. Rest for five minutes in recumbent position (lying down) before taking the reading. Stand up and immediately take the blood pressure again. If the blood pressure is lower after standing, suspect reduced adrenal gland function. The degree to which the blood pressure drops while standing is often proportionate to the degree of hypoadrenalism. (Normal adrenal function will elevate your BP on the standing reading in order to push blood to the brain.) It can be wise to do this test both in the morning and in the evening, since you can appear normal one time, and not another.
TEST TWO:This is called the Pupil test and primarily tests your levels of aldosterone, another adrenal hormone. You need to be in a darkened room with a mirror. From the side (not the front), shine a bright light like a flashlight or penlight towards your pupils and hold it for about a minute. Carefully observe the pupil. With healthy adrenals (and specifically, healthy levels of aldosterone), your pupils will constrict, and will stay small the entire time you shine the light from the side. In adrenal fatigue, the pupil will get small, but within 30 seconds, it will soon enlarge again or obviously flutter in it’s attempt to stay constricted. Why does this occur? Because adrenal insufficiency can also result in low aldosterone, which causes a lack of proper amounts of sodium and an abundance of potassium. This imbalance causes the sphincter muscles of your eye to be weak and to dilate in response to light. Click here to see a video of fluctuating pupils, and thanks to Lydia for providing this.
TEST THREE:Let someone shine a bright light your way. Even the above pupil test could have revealed this. Do you find yourself very sensitive and uncomfortable with the bright light? That could be a sign of adrenal fatigue. And this can also be true if you have searing headaches along with the sensitivity.
TEST FOUR:You can determine your thyroid and adrenal status by following Dr. Rind with a temperature graph. You simply take your temp 3 times a day, starting three hours after you wake up, and every three hours after that, to equal three temps. (If you have eaten or exercised right before it’s time to take your temp, wait 20 more minutes.) Then average them for that day. Do this for AT LEAST 5 days. If your averaged temp is fluctuating from day to day more than .2 to .3, you need adrenal support. If it is fluctuating but overall low, you need more adrenal support and thyroid. If it is fluctuating but averaging 98.6, you just need adrenal support. If it is steady but low, you need more thyroid and adrenals are likely fine. (We note that mercury thermometers are the most accurate.)For those already on cortisol, the above temperature test (comparing at LEAST 5 days of averages) is ideal to know if you are on enough. In other words, if each averaged temp is more than .2-.3 from each other, you are not on enough HC.
DISCOVERY STEP THREE: EVEN MORE CONCLUSIVE: a 24 hour adrenal saliva test. Doctors tend to recommend a one-time blood test, or an ACTH STIM test, or a 24 hour urine test, but patients have found none to be adequate or complete measures to discern sluggish adrenals. The ACTH will tell you how much stimulation your adrenals are getting, but not how much cortisol they are producing. Granted, the ACTH can be valuable if there is suspicion of a pituitary dysfunction. But we have noted that most patients with adrenal fatigue have healthy ACTH stimulation. A blood test will only discern cortisol at one time of the day, failing to tell you what goes on at other times. A urine test simply gives you an average of a 24 hour period, and that masks being high one time, and low another.
Instead, we have relied on the 24 hour adrenal saliva test, which tests your cortisol levels at four different times of day and allows you to view your daily cyclic adrenal function. (And note that if you are very hypothyroid, you readings may actually be even lower than your saliva results will show, since being hypothyroid results in a slower clearance of cortisol from your body.)Healthy, well-functioning adrenals will have the morning result at the top of the range; the noon result will be near the top; the late afternoon will be mid-or-lower, and the evening should be at the bottom.
WHERE TO TEST YOUR ADRENALS: Below are facilities (US, UK, Australia) where you can send off for the test, and without a prescription (If you know of another, use the Contact Me form below), then share the results with your doctor. The STTM book has detailed information on how to read your saliva labs:
LAB WORK designed specifically for STTM viewers, MyMedLab, where you know you’ll get the right tests already designed for you. The cortisol test is for 6 times in a 24 hour period–even more information. https://sttm.mymedlab.com/ (You’ll see cortisol labs on the left when you go to this page)
ZRT Laboratories Saliva and is called Adrenal Function Test for cortisol. http://www.salivatest.com/store/prod_st.html
Direct Labs/Sabre Sciences. 6 saliva samples for cortisol, and 3 samples for DHEA, collected at designated days and times. Also included is the Electrolyte panel of sodium, potassium and chloride. http://www.directlabs.com/testtypes.php#CHPW/
Vitamin Research Products Saliva Test kits including iodine, adrenals. They can do New York residents.
Canary Club. This website is not a lab, but offers saliva by ZRT
United Kingdom Labwork from NP Tech, where they will send out the kit for an ASI (adrenal stress test), plus sex hormones and a full thyroid panel etc. (thanks to “Mo” for this info) http://www.nptech.co.uk/
United Kingdom Labwork from Red Apple Clinic. http://www.bazaarbuilder.com/cgi-bin/redappleclinic/myshop.php?catparid=17&merchant=redappleclinic
Australian Labwork from Analytical Reference Laboratories (ARL) or PathLab You can’t order the kits yourself, unfortunately, but can convince your doctor. Just ring either of these labs and ask what doctor in your area uses their kits. ARL: 568 St Kilda Road Melbourne,Victoria, Australia, 3004; (61-3) 9529-2922; fax (61-3) 9529-7277 info@arlaus.com.au. or PathLab: 68 Burwood Highway, Burwood, Victoria 3125, (61-3) 8831-3000; Fax (61-3) 9808 2247; (Nutritional Laboratory Services), Ed Sorich Integrative Medicine Dept; www.pathlab.com.au
***A WORD OF WISDOM ABOUT SALIVA TESTING: it is strongly recommended that you pay the higher price to OVERNIGHT your saliva. If you fail to do this, the samples may degrade and not arrive fresh at the facility and cause results which do not fit your symptoms.
IF YOU HAVE CONFIRMED LOW CORTISOL, WHAT IS THE TREATMENT?
If you confirm that you have low cortisol production, whether from the self-tests above, or the saliva test, or simply the very strange reactions to Armour, patients have learned from certain doctors that they may need cortisol supplementation. The suggested amount is approx. 20-30 mg of cortisol, and sometimes more due to some patients metabolizing cortisol faster than others, to bring sluggish adrenal function up to it’s proper and optimal normal daily amount, and for thyroid hormones to be received by the cells. Men can often need more.
Up to 20-30 mgs. and occasionally higher, is called a ‘physiologic’ supportive dose, as compared to the high ‘pharmacologic’ doses. According to doctors like Peatfield and Jeffries, a physiologic dose is safe and doesn’t cause the side-effects of larger pharmacologic doses. This would also bring your cortisol up to the amount to tolerate thyroid hormones and distribute them from the blood to your cells. You’ll know you are on enough when you once again do the temps mentioned above from Dr. Rind’s site, and find them stable instead of fluctuating.
It’s important to note that some thyroid patients discover that their cortisol deficiency is only mild and only in the early stages. We have discovered that the use of Licorice Root (in capsules, not licorice candy) can help extend the cortisol levels that you have. And there might be good OTC products to use to support your adrenals. Check with your doctor for ideas.
WHAT TO USE: Once adrenal insufficiency is confirmed, and it’s decided that OTC products are not going to help, patients and their doctors tend to use hydrocortisone or HC (such as the brand name Cortef) or Isocort (which is over-the-counter) or other quality brands. Hydrocortisone will give you simply cortisol, whereas Isocort et. al. gives you the entire adrenal cortex. But many patients seem to prefer HC and find it to work better than Isocort. Hydrocortisone or Cortef has a half life of approx. 8 hours, but can be much less depending on the metabolism of the individual. Thus, patients have to multi-dose it, and four times a day at the minimum is recommended, with four hours between dosing. Some patients have to move their doses closer together, and some have to have higher amounts than others due to a fast metabolism in their stomachs. Ingredients: hydrocortisone, lactose, magnesium stearate, maize starch.
ARE THERE CONTROVERSIAL OPINIONS on ADRENAL TREATMENT?
The controversy with treating sluggish adrenals is in two areas. First, there are some who claim that sluggish adrenals can successfully be treated with herbs, vitamins and a change in lifestyle. But patients who have wholeheartedly tried the former for a length of time will state that it simply didn’t help enough, and most especially, they were unable to get thyroid hormones from the blood to the cells. Granted, if one’s adrenal fatigue was quite minor, there may be value in using herbs, vitamins like C and B, sea salt, and de-stressing. But the majority of hypothyroid individuals with adrenal insufficiency seem to need more than herbs and vitamins.
The other controversy lies in the amount of cortisol used. Some information and individuals will claim that 20 mgs of HC is a full replacement dose, so if you go any higher, you are risking permanent suppression of your adrenals and the HPA axis (hypothalamus, pituitary, adrenals. Explained in the book). Yet others will state that the full replacement can be much higher, such as 40 mgs at the minimum. So the question remains: how much is too much?
What doctors and patients who have adrenal fatigue have noticed is that though only 20 mg may work for some, many find that staying with 20 mgs simply doesn’t adequately get thyroid hormones to the cells. Temperatures are still unstable, and symptoms of low cortisol still persist. They will then raise a bit higher, and eventually find their sweet spot. Some even find that when higher doses aren’t doing the trick, i.e. around 27 1/2 mgs or higher, they move the dosing schedule to 3 hours apart rather than 4. Or some switch to Medrol, a longer acting version, and find great success. Patients and certain doctors surmise that some thyroid patients end up needing more HC because of digestive issues from their hypothyroid state. Patients will need digestive aids, in that case.
Bottom line, wisdom on the amount of cortisol you need may come from listening to your body, and finding what works to support your low cortisol situation. And we highly recommend finding a good doctor to work with you.
IS CORTISOL TREATMENT SHORT-TERM OR FOR THE REST OF MY LIFE?
Doctors we respect have stated that HC supplementation is short-term, meaning treatment lasts approx. 8 weeks to a few months. But patients and doctors who use the treatment have discovered that treatment seems to need the “few months” to a year or more before one is able to succeed in a slow wean. Additionally, HC treatment needs to be enough to take the stress off the adrenals, to stabilize one’s temps, and to allow thyroid hormones to the cells…the latter which plays a part in de-stressing the adrenals. We suspect that if the wean fails, i.e. the patient can’t seem to get off, it can point to a failure to have achieved the above, weaning too fast, adrenal fatigue far worse than others, or a pituitary problem that wasn’t properly diagnosed, or the need to correct others issues such as gluten intolerance, low ferritin, low B12, etc. Some answers are probably still to come. And since this website is simply sharing information, we strongly recommend that you work with a good doctor over the complete treatment process.
***CLICK HERE to read the basics on HOW TO GET ON CORTISOL AND THE ENTIRE PROCESS.
We highly recommend that you find a good doc to share this with, and to work with. The STTM book has even more detailed information, and may be a good book for your doctor’s library and continuing education.
Have HIGH CORTISOL, especially at night? In the first stages leading to adrenal fatigue, your cortisol levels can go high. This reflects the early and persistent stress on your body. As your adrenals start to become fatigued, the daytime levels fall but nighttime levels can stay high. If so, try supplementing with 300-800 mg. Phosphatidylserine, aka PS. Take it before bedtime. You may need to be on the higher end of the range above to lower it. Lowering high nighttime cortisol can help improve your sleep!! Janie, the creator of this site, found herself with high cortisol and she kept waking up at night. Upon taking PS when she went to bed, she completely stopped waking up all night along and woke up FAR more refreshed. To read more about PS, click here: http://qualitycounts.com/fpps.html Melatonin is another choice to help restore the normal circadian rhythms–i.e. highest cortisol in the morning and lowest at night to help you sleep. 1-3 mgs before bedtime. It may take a few months to notice the difference.
Click here to read a thyroid patient’s opinion about WEAK ADRENALS and her experience with adrenal support.
Click here to understand the 7 stages of Adrenal Fatigue. Find where YOU are.
Click here to read the most FREQUENTLY ASKED QUESTIONS about adrenal support.
Go here to read Dr. Jay Mead’s vitamin recommendations for adrenal support.
Adrenal Support (from The Great Thyroid Scandal and How To Survive It) by Dr Barry Durrant-Peatfield
Why exercising after the baby is born is not a good idea if you have low cortisol.
A comprehensive article explaining the adrenal glands.
Go here to read the Internt’l Hormone Society’s CONSENSUS on CORTISOL REPLACEMENT, and sign the petition.
Signs and Symptoms of Adrenal Fatigue
Tendency to gain weight and unable to loose it, especially around the waist.
Getting the flu and other respiratory diseases often.
Trebling when under pressure.
Lowered libido (sex drive).
Feeling "lightheaded" when rising from a laying down position.
Unable to remember things.
Lack of energy in the mornings and also in the afternoon between 3 to 5 pm.
Feel better suddenly for a brief period after a meal.
Often feel tired between 9 - 10 pm, but resist going to bed.
Need coffee or stimulants to get going in the morning.
Crave for salty, fatty, and high protein food such as meat and cheese.
Increase symptoms of PMS for women; period are heavy and then stop, or almost stopped on the 4th day, only to start flow again on the 5th or 6th day.
Pain in the upper back or neck with no apparent reasons .
Feel better when on a vacation.
Difficulties in getting up in the morning
Lightheaded
Mild depression
Food and or inhalant allergies
Lethargy and lack of energy
Increased effort to perform daily tasks
Decreased ability to handle stress
Dry and thin skin
Hypoglycemia
Low Body Temperature
Nervousness
Palpitation
Unexplained hair loss
Alternating constipation and diarrhea
Dyspepsia (digestion problems)
If you have many of these signs and symptoms, it is time you consider adrenal fatigue as a possible cause once you have ruled out other problems. The ability to handle stress, physical or emotional, is critical to human survival. Our body has a complete set of stress modulation system in place, and the control center is the adrenal glands.
TIPS FOR HEALTHY ADRENAL GLANDS
Sleep by 10 p.m.
Sleep in until 9:00 a.m., when possible
Do the things that you like
Avoid coffee or other caffeine containing beverages
Eat early
Have a glass of water in the morning with ½ to 1 teaspoon of salt
Avoid grains and bread
Avoid starchy foods such as potato
Avoid trans-fat such as French fries (its in a LOT of food)
Laugh several times a day
Take pregnenolone and DHEA as needed
Avoid getting over-tired
Avoid sugary fruits such as melons
Never skip breakfast - or any meal for that matter
For ADRENAL FATIGUE & For ELEVATED CORTISOL LEVELS
Vitamin B5 (Pantothenic Acid)500mg three times daily
Vitamin B6 (Pyridoxine)50mg twice a day
Vitamin C 3000mg three times a day
Vitamin E 800 I.U. per day
Cayenne Capsules (OPTIONAL) 1 capsule three times a dayGinseng (OPTIONAL) 1 capsule one to three times a day
Exercise 20 minutes, 3 to 4 times a week. CAUTION: Do NOT be competitive in your exercise program
For ADRENAL FATIGUE
Licorice Solid Extract 1/2 teaspoonful at 8AM and 1/4 teaspoonful at noon
or Cortef® - Rx; For example: 5mg to 10mg upon awakening in morning, then 5mg to 10mg at noon {some doctors prescribe compounded hydrocortisone in a slow release formula}
For ELEVATED CORTISOL LEVELS
Phosphorylated Serine (Seriphos®)500mg to 1000mg daily
Those durn Adrenals!!
as found at Stop the Thyroid Madness here.
Are you....
* Having strange problems since starting Armour or any other desiccated thyroid product?
* Not doing as well on desiccated thyroid as you hoped, even when your doctor had you raise above 3 grains or higher?
* Have a high free T3 with continuing hypo symptoms?
* Or has your doctor or anyone else pointed out that you have symptoms of struggling adrenals or low cortisol, whether you are diagnosed with hypothyroid or not??
Here’s a potential reason why:
If you were hypothyroid for several years before being diagnosed, or if you have been on T4-only medications (Synthroid, Levoxyl, etc), or if you have been through chronic stress of any kind…..your stress-busting adrenals have been working extra hard to keep you going, or to make up for your low-functioning hypothyroid state, or the inadequate T4-only treatment! Additionally, periods of chronic life stress, as well as our exposure to toxins, could have further stressed your adrenals as well as the function of your HPA axis (hypothalamus to pituitary to adrenals).
Thus, there is a remarkably large percentage of hypothyroid patients, as well as those who feel they have no thyroid problem, who have low-functioning “sluggish” adrenals, or more aptly, adrenal fatigue. This is not the same as the disease called Addison’s in most. Instead, it’s simply a long term situation where your adrenals have become POOPED. They still work, but they have become weak. And sluggish adrenals equates to low cortisol (and sometimes low aldosterone). Cortisol, a corticosteroid hormone, has a variety of important functions, from the metabolism of carbohydrates, proteins, and fats, to affecting the blood sugar levels in your blood, to helping reduce inflammation, to helping you deal with stress. The latter is especially huge.
But cortisol also plays an important role for you as a thyroid patient. Namely, it helps cell receptors receive thyroid hormones from the blood to the cells. On the other side of the coin, low cortisol can result in high amounts of thyroid hormones to build in the blood, making your free T3 and/or free T4 labs look high in range with continuing hypo symptoms, or causing hyper-like symptoms on doses of Armour which shouldn’t produce those symptoms. The latter can include anxiety or nervousness, light-headedness, shakiness, dizziness, racing heart, sudden weakness, nausea, feeling hot, or any symptom which seems like an over-reaction to Armour, but are in reality low cortisol symptoms. Low cortisol can also keep you hypothyroid with hypo symptoms.***Click here to read actual recorded patient symptoms of poorly functioning adrenals.
Thus, it can be important for you and your doctor to rule out poor adrenal function before starting on Armour, or soon after you have started and are noticing strange symptoms, which become unmasked by the use of Armour or other natural desiccated thyroid products. Some patients will notice the strange reactions early on, while others may not until they get as high as 3 grains or more.
DISCOVERY STEP ONE: Here are exploratory questions, and if you answer yes to any of these, you may have adrenals which are struggling (the STTM book has more questions in Chapter 5–see below):
1) Do you have a hard time falling asleep at night?2) Do you wake up frequently during the night?3) Do you have a hard time waking up in the morning early, or feeling refreshed?4) Do bright lights bother you more than they should?5) Do you startle easily due to noise?6) When standing from sitting or from lying down, do you feel lightheaded or dizzy?7) Do you take things too seriously, and are easily defensive?8 ) Do you feel you don’t cope well with certain people or events in your life?
DISCOVERY STEP TWO: The following are self-tests to try if you suspect your adrenals are struggling:
TEST ONE:Take and compare two blood pressure readings—one while lying down and one while standing. Rest for five minutes in recumbent position (lying down) before taking the reading. Stand up and immediately take the blood pressure again. If the blood pressure is lower after standing, suspect reduced adrenal gland function. The degree to which the blood pressure drops while standing is often proportionate to the degree of hypoadrenalism. (Normal adrenal function will elevate your BP on the standing reading in order to push blood to the brain.) It can be wise to do this test both in the morning and in the evening, since you can appear normal one time, and not another.
TEST TWO:This is called the Pupil test and primarily tests your levels of aldosterone, another adrenal hormone. You need to be in a darkened room with a mirror. From the side (not the front), shine a bright light like a flashlight or penlight towards your pupils and hold it for about a minute. Carefully observe the pupil. With healthy adrenals (and specifically, healthy levels of aldosterone), your pupils will constrict, and will stay small the entire time you shine the light from the side. In adrenal fatigue, the pupil will get small, but within 30 seconds, it will soon enlarge again or obviously flutter in it’s attempt to stay constricted. Why does this occur? Because adrenal insufficiency can also result in low aldosterone, which causes a lack of proper amounts of sodium and an abundance of potassium. This imbalance causes the sphincter muscles of your eye to be weak and to dilate in response to light. Click here to see a video of fluctuating pupils, and thanks to Lydia for providing this.
TEST THREE:Let someone shine a bright light your way. Even the above pupil test could have revealed this. Do you find yourself very sensitive and uncomfortable with the bright light? That could be a sign of adrenal fatigue. And this can also be true if you have searing headaches along with the sensitivity.
TEST FOUR:You can determine your thyroid and adrenal status by following Dr. Rind with a temperature graph. You simply take your temp 3 times a day, starting three hours after you wake up, and every three hours after that, to equal three temps. (If you have eaten or exercised right before it’s time to take your temp, wait 20 more minutes.) Then average them for that day. Do this for AT LEAST 5 days. If your averaged temp is fluctuating from day to day more than .2 to .3, you need adrenal support. If it is fluctuating but overall low, you need more adrenal support and thyroid. If it is fluctuating but averaging 98.6, you just need adrenal support. If it is steady but low, you need more thyroid and adrenals are likely fine. (We note that mercury thermometers are the most accurate.)For those already on cortisol, the above temperature test (comparing at LEAST 5 days of averages) is ideal to know if you are on enough. In other words, if each averaged temp is more than .2-.3 from each other, you are not on enough HC.
DISCOVERY STEP THREE: EVEN MORE CONCLUSIVE: a 24 hour adrenal saliva test. Doctors tend to recommend a one-time blood test, or an ACTH STIM test, or a 24 hour urine test, but patients have found none to be adequate or complete measures to discern sluggish adrenals. The ACTH will tell you how much stimulation your adrenals are getting, but not how much cortisol they are producing. Granted, the ACTH can be valuable if there is suspicion of a pituitary dysfunction. But we have noted that most patients with adrenal fatigue have healthy ACTH stimulation. A blood test will only discern cortisol at one time of the day, failing to tell you what goes on at other times. A urine test simply gives you an average of a 24 hour period, and that masks being high one time, and low another.
Instead, we have relied on the 24 hour adrenal saliva test, which tests your cortisol levels at four different times of day and allows you to view your daily cyclic adrenal function. (And note that if you are very hypothyroid, you readings may actually be even lower than your saliva results will show, since being hypothyroid results in a slower clearance of cortisol from your body.)Healthy, well-functioning adrenals will have the morning result at the top of the range; the noon result will be near the top; the late afternoon will be mid-or-lower, and the evening should be at the bottom.
WHERE TO TEST YOUR ADRENALS: Below are facilities (US, UK, Australia) where you can send off for the test, and without a prescription (If you know of another, use the Contact Me form below), then share the results with your doctor. The STTM book has detailed information on how to read your saliva labs:
LAB WORK designed specifically for STTM viewers, MyMedLab, where you know you’ll get the right tests already designed for you. The cortisol test is for 6 times in a 24 hour period–even more information. https://sttm.mymedlab.com/ (You’ll see cortisol labs on the left when you go to this page)
ZRT Laboratories Saliva and is called Adrenal Function Test for cortisol. http://www.salivatest.com/store/prod_st.html
Direct Labs/Sabre Sciences. 6 saliva samples for cortisol, and 3 samples for DHEA, collected at designated days and times. Also included is the Electrolyte panel of sodium, potassium and chloride. http://www.directlabs.com/testtypes.php#CHPW/
Vitamin Research Products Saliva Test kits including iodine, adrenals. They can do New York residents.
Canary Club. This website is not a lab, but offers saliva by ZRT
United Kingdom Labwork from NP Tech, where they will send out the kit for an ASI (adrenal stress test), plus sex hormones and a full thyroid panel etc. (thanks to “Mo” for this info) http://www.nptech.co.uk/
United Kingdom Labwork from Red Apple Clinic. http://www.bazaarbuilder.com/cgi-bin/redappleclinic/myshop.php?catparid=17&merchant=redappleclinic
Australian Labwork from Analytical Reference Laboratories (ARL) or PathLab You can’t order the kits yourself, unfortunately, but can convince your doctor. Just ring either of these labs and ask what doctor in your area uses their kits. ARL: 568 St Kilda Road Melbourne,Victoria, Australia, 3004; (61-3) 9529-2922; fax (61-3) 9529-7277 info@arlaus.com.au. or PathLab: 68 Burwood Highway, Burwood, Victoria 3125, (61-3) 8831-3000; Fax (61-3) 9808 2247; (Nutritional Laboratory Services), Ed Sorich Integrative Medicine Dept; www.pathlab.com.au
***A WORD OF WISDOM ABOUT SALIVA TESTING: it is strongly recommended that you pay the higher price to OVERNIGHT your saliva. If you fail to do this, the samples may degrade and not arrive fresh at the facility and cause results which do not fit your symptoms.
IF YOU HAVE CONFIRMED LOW CORTISOL, WHAT IS THE TREATMENT?
If you confirm that you have low cortisol production, whether from the self-tests above, or the saliva test, or simply the very strange reactions to Armour, patients have learned from certain doctors that they may need cortisol supplementation. The suggested amount is approx. 20-30 mg of cortisol, and sometimes more due to some patients metabolizing cortisol faster than others, to bring sluggish adrenal function up to it’s proper and optimal normal daily amount, and for thyroid hormones to be received by the cells. Men can often need more.
Up to 20-30 mgs. and occasionally higher, is called a ‘physiologic’ supportive dose, as compared to the high ‘pharmacologic’ doses. According to doctors like Peatfield and Jeffries, a physiologic dose is safe and doesn’t cause the side-effects of larger pharmacologic doses. This would also bring your cortisol up to the amount to tolerate thyroid hormones and distribute them from the blood to your cells. You’ll know you are on enough when you once again do the temps mentioned above from Dr. Rind’s site, and find them stable instead of fluctuating.
It’s important to note that some thyroid patients discover that their cortisol deficiency is only mild and only in the early stages. We have discovered that the use of Licorice Root (in capsules, not licorice candy) can help extend the cortisol levels that you have. And there might be good OTC products to use to support your adrenals. Check with your doctor for ideas.
WHAT TO USE: Once adrenal insufficiency is confirmed, and it’s decided that OTC products are not going to help, patients and their doctors tend to use hydrocortisone or HC (such as the brand name Cortef) or Isocort (which is over-the-counter) or other quality brands. Hydrocortisone will give you simply cortisol, whereas Isocort et. al. gives you the entire adrenal cortex. But many patients seem to prefer HC and find it to work better than Isocort. Hydrocortisone or Cortef has a half life of approx. 8 hours, but can be much less depending on the metabolism of the individual. Thus, patients have to multi-dose it, and four times a day at the minimum is recommended, with four hours between dosing. Some patients have to move their doses closer together, and some have to have higher amounts than others due to a fast metabolism in their stomachs. Ingredients: hydrocortisone, lactose, magnesium stearate, maize starch.
ARE THERE CONTROVERSIAL OPINIONS on ADRENAL TREATMENT?
The controversy with treating sluggish adrenals is in two areas. First, there are some who claim that sluggish adrenals can successfully be treated with herbs, vitamins and a change in lifestyle. But patients who have wholeheartedly tried the former for a length of time will state that it simply didn’t help enough, and most especially, they were unable to get thyroid hormones from the blood to the cells. Granted, if one’s adrenal fatigue was quite minor, there may be value in using herbs, vitamins like C and B, sea salt, and de-stressing. But the majority of hypothyroid individuals with adrenal insufficiency seem to need more than herbs and vitamins.
The other controversy lies in the amount of cortisol used. Some information and individuals will claim that 20 mgs of HC is a full replacement dose, so if you go any higher, you are risking permanent suppression of your adrenals and the HPA axis (hypothalamus, pituitary, adrenals. Explained in the book). Yet others will state that the full replacement can be much higher, such as 40 mgs at the minimum. So the question remains: how much is too much?
What doctors and patients who have adrenal fatigue have noticed is that though only 20 mg may work for some, many find that staying with 20 mgs simply doesn’t adequately get thyroid hormones to the cells. Temperatures are still unstable, and symptoms of low cortisol still persist. They will then raise a bit higher, and eventually find their sweet spot. Some even find that when higher doses aren’t doing the trick, i.e. around 27 1/2 mgs or higher, they move the dosing schedule to 3 hours apart rather than 4. Or some switch to Medrol, a longer acting version, and find great success. Patients and certain doctors surmise that some thyroid patients end up needing more HC because of digestive issues from their hypothyroid state. Patients will need digestive aids, in that case.
Bottom line, wisdom on the amount of cortisol you need may come from listening to your body, and finding what works to support your low cortisol situation. And we highly recommend finding a good doctor to work with you.
IS CORTISOL TREATMENT SHORT-TERM OR FOR THE REST OF MY LIFE?
Doctors we respect have stated that HC supplementation is short-term, meaning treatment lasts approx. 8 weeks to a few months. But patients and doctors who use the treatment have discovered that treatment seems to need the “few months” to a year or more before one is able to succeed in a slow wean. Additionally, HC treatment needs to be enough to take the stress off the adrenals, to stabilize one’s temps, and to allow thyroid hormones to the cells…the latter which plays a part in de-stressing the adrenals. We suspect that if the wean fails, i.e. the patient can’t seem to get off, it can point to a failure to have achieved the above, weaning too fast, adrenal fatigue far worse than others, or a pituitary problem that wasn’t properly diagnosed, or the need to correct others issues such as gluten intolerance, low ferritin, low B12, etc. Some answers are probably still to come. And since this website is simply sharing information, we strongly recommend that you work with a good doctor over the complete treatment process.
***CLICK HERE to read the basics on HOW TO GET ON CORTISOL AND THE ENTIRE PROCESS.
We highly recommend that you find a good doc to share this with, and to work with. The STTM book has even more detailed information, and may be a good book for your doctor’s library and continuing education.
Have HIGH CORTISOL, especially at night? In the first stages leading to adrenal fatigue, your cortisol levels can go high. This reflects the early and persistent stress on your body. As your adrenals start to become fatigued, the daytime levels fall but nighttime levels can stay high. If so, try supplementing with 300-800 mg. Phosphatidylserine, aka PS. Take it before bedtime. You may need to be on the higher end of the range above to lower it. Lowering high nighttime cortisol can help improve your sleep!! Janie, the creator of this site, found herself with high cortisol and she kept waking up at night. Upon taking PS when she went to bed, she completely stopped waking up all night along and woke up FAR more refreshed. To read more about PS, click here: http://qualitycounts.com/fpps.html Melatonin is another choice to help restore the normal circadian rhythms–i.e. highest cortisol in the morning and lowest at night to help you sleep. 1-3 mgs before bedtime. It may take a few months to notice the difference.
Click here to read a thyroid patient’s opinion about WEAK ADRENALS and her experience with adrenal support.
Click here to understand the 7 stages of Adrenal Fatigue. Find where YOU are.
Click here to read the most FREQUENTLY ASKED QUESTIONS about adrenal support.
Go here to read Dr. Jay Mead’s vitamin recommendations for adrenal support.
Adrenal Support (from The Great Thyroid Scandal and How To Survive It) by Dr Barry Durrant-Peatfield
Why exercising after the baby is born is not a good idea if you have low cortisol.
A comprehensive article explaining the adrenal glands.
Go here to read the Internt’l Hormone Society’s CONSENSUS on CORTISOL REPLACEMENT, and sign the petition.
Friday, May 29, 2009
Vitamin D
At a recent doctors appointment I found out that I'm eficient in Vitamin D. Now I take a 1000 mg twice a day.
heres an interesting article I've found on Vitamin D...
The Nutrient You Need Now
Find out how to get more disease-fighting, fatigue-banishing vitamin D—without exposing yourself to the sun's damaging rays.
Alisa Bowman as found here.
Find out how to get more disease-fighting, fatigue-banishing vitamin D—without exposing yourself to the sun's damaging rays.
Alisa Bowman as found here.
A few years ago, vitamin D was nothing more than calcium's wingman, a secondary nutrient that helped the bone-building mineral make its move from the belly to the bloodstream and eventually plant itself in the skeleton. Well, no offense to C, but new research suggests that vitamin D may be the biggest nutritional superhero of all. The lab guys have uncovered up to 2,000 different genes—roughly one-sixth of the human genome—that are regulated by the nutrient. That means almost everything your body does relies on it."It affects cell death and proliferation, insulin production, and even the immune system," says Michael F. Holick, Ph.D., M.D., director of the vitamin D, skin, and bone research laboratory at the Boston University Medical Center.
Translation: Without enough vitamin D, your body works far below its potential. And you're probably not getting anywhere near the right amount. Here's why you'll be hearing a lot more about it and how you can score what you need to make your body function at its absolute max.
What's most remarkable about vitamin D is the sheer number of health issues it's been linked to. In the past few years, studies have shown that a lack of the vitamin may be the primary culprit in depression, heart disease, pregnancy problems, birth defects, skin and other cancers, and multiple sclerosis. Even if you don't suffer from any of these conditions, getting more D may still be what the doctor ordered. "Many of my patients report a dramatic improvement in their feeling of overall well-being after they increase their vitamin D levels," Holick says. And a number of experts, including those from the Harvard School of Public Health, have urged the government to raise its recommended daily amount of vitamin D for adults from 200 IU to at least 1,000 IU, possibly more.
Why We're D-ficient
According to a report in the Archives of Internal Medicine, experts believe that up to 77 percent of Americans are vitamin D deficient (defined as having blood levels of less than 30 nanograms per milliliter). So why do we come up so short, especially since vitamin D is one of the few vitamins our bodies can actually make? Sunlight converts a cholesterol-like substance naturally found in the skin into D. Problem is, thanks to UV rays and skin cancer, soaking up sun to make more D would do you more harm than good. For your skin to make enough, you'd need direct midday summer sunlight on a huge portion of your body for 15 minutes a day—risking serious sun damage. Besides, it wouldn't help much, Holick says. If you live north of Atlanta, it's impossible to get enough D from sunlight between October and March, no matter how exposed you are. And it's tougher for people of color to make D—the melanin in dark skin decreases vitamin D production by up to 90 percent.
To make matters worse, D is missing from the food we eat, says Beth Kitchin, M.S., R.D., assistant professor of nutrition sciences and patient educator in the Osteoporosis Treatment and Prevention Clinic at the University of Alabama at Birmingham. Only certain kinds of fish and fortified dairy have enough D to brag about, and it would be hard to consume enough of both in one day to get 1,000-plus IU.
Easy to Swallow
There's a simple way to get your D up without baking in the sun. It's not often that nutrition experts say it's better to get a vitamin from a pill than from food, but D is an exception. "In this case, supplements are the easiest, cheapest, and safest way to make sure you're covered," says Laura Armas, M.D., assistant professor of endocrinology and a researcher in the Osteoporosis Research Center at Creighton University in Omaha, Nebraska.Can you OD on it? It's possible, but extremely unlikely. Vitamin D is fat-soluble, which means you won't pee out the excess as you would a water-soluble vitamin like C. This used to worry experts, who thought that D could easily build up to toxic levels. But further study has found that our bodies can handle a lot more than previously understood. "You'd have to ingest 10,000 IU every day for six months before you'd even begin to approach problem levels," Holick says. It's much more likely you're not getting enough, he says. A few ways to get your D intake up to par:
• Take a daily multivitamin or a vitamin D supplement that provides at least 1,000 IU. In addition, Holick says, drink two glasses of skim milk per day.
• When buying supplements or fortified foods, make sure the label reads "D3." This is the same type the skin makes, but some companies still use D2, a plant-based form of the vitamin that the body doesn't metabolize as easily.
• Get your blood levels measured, especially if you have a family history of heart disease, cancer, or depression. If you are extremely low, your doctor might recommend higher doses of D.
Saturday, May 2, 2009
Natural Treatments for Hypothyroidism
Natural Treatment for Hypothyroidism
Hydrotherapy for Hypothyroidism
"Hydrotherapy, the use of water applications, can be a powerful tool to improve thyroid function. This includes constitutional hydrotherapy, applied to the whole body as well as local hydrotherapy to the thyroid gland. To incorporate local hydrotherapy into the natural treatment for hypothyroidism, use a small towel or washcloth wrung out and applied to the front of the neck. Dip the towel alternately in hot water, applied for three minutes, and cold water applied for 30 seconds. Repeat three times. An easy way to do constitutional hydrotherapy at home is to end all showers and baths with cold water for at least 30 seconds or if possible to alternate hot and cold water during your shower."
Nutritional Supplements for Hypothyroidism
"Iodine and l-tyrosine are nutrients your body uses as building blocks to produce thyroid hormone. Selenium is a mineral your body needs to perform this function. Nutritional supplementation with these three nutrients is an important component in the natural treatment for hypothyroidism. Other important nutrients are zinc, copper, vitamin B12, folic acid, vitamin C and vitamin E. One important herb traditionally used to treat hypothyroidism naturally is the seaweed bladderwrack (Fucus vesiculosus)."
Detoxification and Hypothyroidism
"Chemicals in our environment can interfere with both our ability to produce adequate amounts of thyroid hormone and our cells’ ability to recognize the thyroid hormone we do have. The class of chemicals known as halogens is an important group of toxins that interferes with thyroid function. Due to their chemical similarity to iodine, a key component of thyroid hormone, they can disrupt iodine uptake and merabolism. Avoiding exposure to the halogens (fluorine, chlorine and bromine) is another important aspect to the holistic treatment for hypothyroidism. To avoid fluorine, drink only filtered or spring water and do not use fluoride toothpaste. If possible have a water filter put in your shower. To avoid chlorine, minimize exposure to bleach and chlorinated water such as swimming pools. Bromine is used as a dough conditioner. Avoid breads and bread products. Instead use sprouted breads."
Lifestyle and Hypothyroidism
"Several lifestyle interventions can be incorporated into the natural treatment for hypothyroidism. Primary among these is to adopt a regular exercise routine that includes vigorous activities. Getting adequate exposure to full sunlight, at least twenty minutes per day, is another key consideration. It is also important to avoid fasting or diets based on caloric restriction and to avoid overheated environments. Foods in the Brassica family have been shown to interfere with thyroid function, especially when eaten raw. Avoid a high intake of these. The brassica family includes turnips, broccoli, cabbage, rutabaga, kale, mustard greens, radishes and horseradish. "
as found Here
Hydrotherapy for Hypothyroidism
"Hydrotherapy, the use of water applications, can be a powerful tool to improve thyroid function. This includes constitutional hydrotherapy, applied to the whole body as well as local hydrotherapy to the thyroid gland. To incorporate local hydrotherapy into the natural treatment for hypothyroidism, use a small towel or washcloth wrung out and applied to the front of the neck. Dip the towel alternately in hot water, applied for three minutes, and cold water applied for 30 seconds. Repeat three times. An easy way to do constitutional hydrotherapy at home is to end all showers and baths with cold water for at least 30 seconds or if possible to alternate hot and cold water during your shower."
Nutritional Supplements for Hypothyroidism
"Iodine and l-tyrosine are nutrients your body uses as building blocks to produce thyroid hormone. Selenium is a mineral your body needs to perform this function. Nutritional supplementation with these three nutrients is an important component in the natural treatment for hypothyroidism. Other important nutrients are zinc, copper, vitamin B12, folic acid, vitamin C and vitamin E. One important herb traditionally used to treat hypothyroidism naturally is the seaweed bladderwrack (Fucus vesiculosus)."
Detoxification and Hypothyroidism
"Chemicals in our environment can interfere with both our ability to produce adequate amounts of thyroid hormone and our cells’ ability to recognize the thyroid hormone we do have. The class of chemicals known as halogens is an important group of toxins that interferes with thyroid function. Due to their chemical similarity to iodine, a key component of thyroid hormone, they can disrupt iodine uptake and merabolism. Avoiding exposure to the halogens (fluorine, chlorine and bromine) is another important aspect to the holistic treatment for hypothyroidism. To avoid fluorine, drink only filtered or spring water and do not use fluoride toothpaste. If possible have a water filter put in your shower. To avoid chlorine, minimize exposure to bleach and chlorinated water such as swimming pools. Bromine is used as a dough conditioner. Avoid breads and bread products. Instead use sprouted breads."
Lifestyle and Hypothyroidism
"Several lifestyle interventions can be incorporated into the natural treatment for hypothyroidism. Primary among these is to adopt a regular exercise routine that includes vigorous activities. Getting adequate exposure to full sunlight, at least twenty minutes per day, is another key consideration. It is also important to avoid fasting or diets based on caloric restriction and to avoid overheated environments. Foods in the Brassica family have been shown to interfere with thyroid function, especially when eaten raw. Avoid a high intake of these. The brassica family includes turnips, broccoli, cabbage, rutabaga, kale, mustard greens, radishes and horseradish. "
as found Here
Thursday, April 16, 2009
from The shape of things to come... by Jen's Journey- one of the most inspiration blogs I read...
7 Steps to discovering your passion...
Even before the first tip, you simply must get out a notebook, journal, piece of paper, napkin...SOMETHING to write on to save your discoveries! These tips will only help if you pursue them, so please either take a moment to find writing tools NOW or print this out and promise yourself to complete this exercise later. It may take you some thinking time to get it done......and now....here are your tips.....
1. Find Your Joy Factor Look at the whole of your life history. When did you experience the most sustained period of Joy? What were you doing then? Where were you? Who were you with? How did it feel?
When I first fell in love with Aaron and I finally felt on the right path, When I was running daily in the boise foot hills traing for my first half marathon and was pushing my endurance to the limit and daily meeting goals and beating my own expectaions-the best days of my life include: hitchhiking and camping in Kauai, the day I ran my first half marathon, the day I was accepted to grad school, the day I graduated from Milano, camping in the bahamas by myself, doing yoga on the beach, visiting the Taj Mahal on christmas eve, all of those nights I'd go hotspringing in the mountains by myself and watch the stars while drinking good wine and eating exotic fruit, getting my dream job...
I am most happy when I am regularly making and meeting goals...knowing that I am actively createing my own reality and that I am not afraid.
2. What Are Your 3 Most Favorite things to do? If you had a free day with NO commitments, where would you be found? What would you be doing with whom?
well, beyond the obvious answer sex, I'll say hotspringing, traveling somewhere I've never been before, having great conversations over good food with friends i'm just getting to know... the sex can fit anywhere inbetween...
3. In what area do you excel? (NO MODESTY ALLOWED HERE!)Truly, what are you complimented on a lot? This could be ANYTHING.
I'm a problem solver. Its only natural that I sought out policy- I like to think I am judicious in my analyses. I'm rediculously curious and will talk to you about almost anything. I'm often complimented on my creativity and craftiness and thrift- I can make great stuff out of almost anything- but this bores me lately. I've also been told I'm a great listener and am intuitive in knowing what needs to be said - I hope thats true... I'm trying to build my capacity to interact with people in meaningful ways...
4. What do you most want to be remembered for? If you were designing your epitaph, what would you want it to say? (NOT what your Mom wants, or your SPOUSE wants or your third cousin twice removed, but what do YOU want your headstone to say?)
"she sucked the marrow out of life. She worked hard to live her dreams. She loved deeply, lived generously, conquered her fears, and loved learning..."
5. If you had a magic wand, what would you change about your life TODAY? How would it look compared to how it looks now? Which aspects of your life ARE changeable, both short term and long term?
I'd be working out everyday, eating clean, and much better at staying in touch with my friends.
6. How does your Joy factor overlap with your favorite things and the areas in which you excel? Do the areas in which you excel bring YOU joy, or are they really for someone else.....do you see which are obvious matches, and which do not fit? Those that overlap, that bring YOU the most Joy, are most likely the things that would bring you into Passionate Living.
the areas of joy are perhaps too focused on solitude and experiences. I need solitary goals. I think that that magnified would be me trying to become a yoga teacher or teaching others how to build a healthier body- but I need to master those myself first. I want to travel more, and build my job security to ensure teh security I need to live out my dreams...
7. What is the first even teeny tiny step you can take to living out your Passion as you have defined in #6? Take some time to really think this one through... concentrate and focus, and then you will be able to start the next step...BUILDING YOUR ROADMAP.
Start doing the things I listed in Question 5...
Questions By Julie Jordan Scott
Wednesday, April 15, 2009
Will power.
Will power.
It’s one of those ideas we all talk about pretty often—and not usually when things are going well. You don’t hear too many people talking about how they really gave their will power a good workout today, or how it’s responding so well to their efforts to strengthen it. Nope—will power is that mysterious, ill-defined factor that always seems to be missing whenever we need it most: “I just don’t seem to have any will power at all when it comes to______” (you fill in the blank). And then everyone nods their heads sympathetically, and jumps in with their own latest will power horror story.
But if you asked 10 different people to define what “will power” actually is, you’d probably get quite a few different ideas.In practical terms, most of us would probably agree that what we mean by “will power” is the capacity to stick to our own good intentions, goals, and responsibilities even when we’re faced with temptations to do something else instead. But what actually gives us that capacity? Is will power the same thing as motivation, or self-discipline, or focus, or determination? Does it come from inside or outside? Can you have very strong will power in some areas of your life (like getting yourself out of bed on time almost every day), but practically none in others (like resisting certain foods or staying consistent with exercise)? And maybe most importantly, is will power something you can learn and develop over time, or is it just something you either have or don’t have courtesy of your genes?
So far, at least, scientists who study will power haven’t done much better than the rest of us at coming up a definition. They also haven’t located a specific area of the brain that’s responsible for resisting temptations, or any genes that make it easier or harder to resist temptation and stick to your goals. But they do know there’s quite a bit more we can do to resist our impulses and stick to our good intentions, beyond telling ourselves to “Just Do It.”
According to the research, there are three reliable and proven ways you can boost your own will power.
The Marshmallow Test
The first and most time-honored strategy for resisting temptation is, of course, distraction. As described in this NPR story, Columbia University psychologist Walter Mischel did a series of famous experiments in the 1960s, where he put hundreds of young kids in a room, one at a time by themselves, with a marshmallow on the table. He explained to each child that s/he could eat the marshmallow right away if desired, or wait until Mischel returned to the room, in which case the child would get two marshmallows instead of just the one. The results were pretty much what you might expect. Some of the kids could barely keep the marshmallow out of their mouths for a minute, while others managed to wait as long as 20 minutes and earn the second marshmallow. What Mischel did notice, though, was that virtually all the kids who were able to resist eating the marshmallow right away used the same strategy.
1.) Distraction
The kids who were able to resist eating the marshmallow right away did everything but pay attention to the marshmallow—they wandered around the room, kicked the furniture, twisted their hair, talked or sang songs to themselves, and so on.
2.) Turning the “Heat” Down.
In a different variation on this same experiment, Mischel tried to see if it would matter if kids were given some additional tools they could use to resist the “lure” of the marshmallows. One big reason a marshmallow (or any other treat) is so appealing is that we start anticipating the pleasure it will give us—the taste, the texture, the smell, memories of enjoying them previously, etc. When you bundle all these things together, you have what many psychologists refer to as a “hot” cognition—a thought that moves straight to center stage of our conscious attention, and becomes pretty hard to ignore or push aside. But what if you could use your imagination or your rational mind to take some of that emotional heat away? Would that make it easier to resist the temptation?
In this version of his experiment, Mischel gave his young test subjects the suggestion that they try to see the marshmallow as a cotton ball or a puffy cloud, instead of as a marshmallow. This simple suggestion produced a large increase in the number of kids who were able to resist eating the marshmallow.
You might recognize this as a very mild and user-friendly version of aversion therapy, where you try to take things one step further by not merely cooling down your “hot cognitions” but actually making them unpleasant and unwanted, so that you’re actively motivated to avoid them. Hopefully, you won’t have to resort to that. Another way to accomplish similar results would be to become an avid food label reader or calorie counter, so that you start looking at foods not in terms of their emotional or sensory appeal, but in terms of their nutritional value and the "cost" on that one minute on the lips.
3.) Pick your battles carefully.
A third effective strategy for boosting your ability to resist temptations is to simply recognize that you can’t resist all of them. As this research suggests, our ability to constantly regulate ourselves is very limited, and the more we struggle to control what we think or feel or say or do in one area, the harder it becomes to do it in another areas. This doesn’t mean that self-regulation is impossible or that it can't be improved--just that we need to be smart and careful about how we go about it. And it probably means that the approach that is most likely to succeed in real life is one based on moderation, balance, and planning ahead to minimize problems, not one based on trying to be a superhero and do everything perfectly.
Personally, I think “will power” is taking a serious look at what we could be doing differently when we feel weak ina decision. It's being conscience of what we're doing and why we're doing it and actively deciding our actions. It's not the mindset of resist at all costs, but rather useing the power of our will to make healthy choices. If we know that we really shouldn't be eating that marshmallow then we should use options 1 or 2 to help us move on from the temptation. If we know that the marshmallow doesn't pose a threat to our health because we have been eating healthy and working out and that the marshmallow is part of an eating plan that allows for moderation in eating sweets than we can use option 3.
What do you think?
It’s one of those ideas we all talk about pretty often—and not usually when things are going well. You don’t hear too many people talking about how they really gave their will power a good workout today, or how it’s responding so well to their efforts to strengthen it. Nope—will power is that mysterious, ill-defined factor that always seems to be missing whenever we need it most: “I just don’t seem to have any will power at all when it comes to______” (you fill in the blank). And then everyone nods their heads sympathetically, and jumps in with their own latest will power horror story.
But if you asked 10 different people to define what “will power” actually is, you’d probably get quite a few different ideas.In practical terms, most of us would probably agree that what we mean by “will power” is the capacity to stick to our own good intentions, goals, and responsibilities even when we’re faced with temptations to do something else instead. But what actually gives us that capacity? Is will power the same thing as motivation, or self-discipline, or focus, or determination? Does it come from inside or outside? Can you have very strong will power in some areas of your life (like getting yourself out of bed on time almost every day), but practically none in others (like resisting certain foods or staying consistent with exercise)? And maybe most importantly, is will power something you can learn and develop over time, or is it just something you either have or don’t have courtesy of your genes?
So far, at least, scientists who study will power haven’t done much better than the rest of us at coming up a definition. They also haven’t located a specific area of the brain that’s responsible for resisting temptations, or any genes that make it easier or harder to resist temptation and stick to your goals. But they do know there’s quite a bit more we can do to resist our impulses and stick to our good intentions, beyond telling ourselves to “Just Do It.”
According to the research, there are three reliable and proven ways you can boost your own will power.
The Marshmallow Test
The first and most time-honored strategy for resisting temptation is, of course, distraction. As described in this NPR story, Columbia University psychologist Walter Mischel did a series of famous experiments in the 1960s, where he put hundreds of young kids in a room, one at a time by themselves, with a marshmallow on the table. He explained to each child that s/he could eat the marshmallow right away if desired, or wait until Mischel returned to the room, in which case the child would get two marshmallows instead of just the one. The results were pretty much what you might expect. Some of the kids could barely keep the marshmallow out of their mouths for a minute, while others managed to wait as long as 20 minutes and earn the second marshmallow. What Mischel did notice, though, was that virtually all the kids who were able to resist eating the marshmallow right away used the same strategy.
1.) Distraction
The kids who were able to resist eating the marshmallow right away did everything but pay attention to the marshmallow—they wandered around the room, kicked the furniture, twisted their hair, talked or sang songs to themselves, and so on.
2.) Turning the “Heat” Down.
In a different variation on this same experiment, Mischel tried to see if it would matter if kids were given some additional tools they could use to resist the “lure” of the marshmallows. One big reason a marshmallow (or any other treat) is so appealing is that we start anticipating the pleasure it will give us—the taste, the texture, the smell, memories of enjoying them previously, etc. When you bundle all these things together, you have what many psychologists refer to as a “hot” cognition—a thought that moves straight to center stage of our conscious attention, and becomes pretty hard to ignore or push aside. But what if you could use your imagination or your rational mind to take some of that emotional heat away? Would that make it easier to resist the temptation?
In this version of his experiment, Mischel gave his young test subjects the suggestion that they try to see the marshmallow as a cotton ball or a puffy cloud, instead of as a marshmallow. This simple suggestion produced a large increase in the number of kids who were able to resist eating the marshmallow.
You might recognize this as a very mild and user-friendly version of aversion therapy, where you try to take things one step further by not merely cooling down your “hot cognitions” but actually making them unpleasant and unwanted, so that you’re actively motivated to avoid them. Hopefully, you won’t have to resort to that. Another way to accomplish similar results would be to become an avid food label reader or calorie counter, so that you start looking at foods not in terms of their emotional or sensory appeal, but in terms of their nutritional value and the "cost" on that one minute on the lips.
3.) Pick your battles carefully.
A third effective strategy for boosting your ability to resist temptations is to simply recognize that you can’t resist all of them. As this research suggests, our ability to constantly regulate ourselves is very limited, and the more we struggle to control what we think or feel or say or do in one area, the harder it becomes to do it in another areas. This doesn’t mean that self-regulation is impossible or that it can't be improved--just that we need to be smart and careful about how we go about it. And it probably means that the approach that is most likely to succeed in real life is one based on moderation, balance, and planning ahead to minimize problems, not one based on trying to be a superhero and do everything perfectly.
Personally, I think “will power” is taking a serious look at what we could be doing differently when we feel weak ina decision. It's being conscience of what we're doing and why we're doing it and actively deciding our actions. It's not the mindset of resist at all costs, but rather useing the power of our will to make healthy choices. If we know that we really shouldn't be eating that marshmallow then we should use options 1 or 2 to help us move on from the temptation. If we know that the marshmallow doesn't pose a threat to our health because we have been eating healthy and working out and that the marshmallow is part of an eating plan that allows for moderation in eating sweets than we can use option 3.
What do you think?
Monday, April 13, 2009
I'm running in the rain...
Saturday morning I ran a 10k in Central park in the pouring rain. The race was 6 mile loop so the course was hilly, there were a lot of runners, and I wasn't prepared for it. I hadn't ran enough miles before the race and was exhausted by mile 5. I barely made it across the finish line.
It sounds like a bad race but it wasn't because I learned a few things;
1.) I need to invest in waterproof running gear before I run in the rain again. The plastic poncho didn't quite cut it.
2.) Dress for a run as if its 20 degrees warmer than it is before the run. Running with a jacket tied around your waist sucks.
3.) Learn your iPod shuffle controls. hitting the wrong button and blasting your ears suddenly making you cringe and shriek looks stupid.
4.) Don't try to run the race step by step with a friend. Keep your own pace and wave them in on the finish line.
5.) ALWAYS use the bathroom before a race- a bathroom break so you don't pee your pants at mile 5 is not cool...
6.) Don't eat eggs before a race. never never do that again. stick with the banana and pbj.
7.) Never mind the people who give you a weird look for dancing a little and snapping your fingers while you run. you rock it girl.
8.) contrary to my former belief, running with a baseball cap was awesome- kept the rain and sun out of my eyes- now if i can just find one that fits...
9.) when theres rain ALWAYS bring and check a bag of warm or at least dry clothes to change into after the run. being sopping wet and then riding the train home for and hour and a half sucks and will always suck.
10.) remember how wonderful it felt when Carley cheered you on the last leg of your race- no matter how tired and grumpy you are- from now on stay and cheer for your friends.
It sounds like a bad race but it wasn't because I learned a few things;
1.) I need to invest in waterproof running gear before I run in the rain again. The plastic poncho didn't quite cut it.
2.) Dress for a run as if its 20 degrees warmer than it is before the run. Running with a jacket tied around your waist sucks.
3.) Learn your iPod shuffle controls. hitting the wrong button and blasting your ears suddenly making you cringe and shriek looks stupid.
4.) Don't try to run the race step by step with a friend. Keep your own pace and wave them in on the finish line.
5.) ALWAYS use the bathroom before a race- a bathroom break so you don't pee your pants at mile 5 is not cool...
6.) Don't eat eggs before a race. never never do that again. stick with the banana and pbj.
7.) Never mind the people who give you a weird look for dancing a little and snapping your fingers while you run. you rock it girl.
8.) contrary to my former belief, running with a baseball cap was awesome- kept the rain and sun out of my eyes- now if i can just find one that fits...
9.) when theres rain ALWAYS bring and check a bag of warm or at least dry clothes to change into after the run. being sopping wet and then riding the train home for and hour and a half sucks and will always suck.
10.) remember how wonderful it felt when Carley cheered you on the last leg of your race- no matter how tired and grumpy you are- from now on stay and cheer for your friends.
Friday, April 10, 2009
Training my powers so that I will be able to climb higher...
Tomorrow I'll be "training my powers so that I will be able to climb higher"- well, later- in June actually...So tomorrow is my first 10k (6.2 miles fyi) and I'm totally not ready. Between getting sick for 5 days last week and my ankle swelling up because of the rain, I haven't ran more than 4 miles since my last race.
I'm not too worried because I'm just setting a base time- just thing for me to beat in my next 10k (in June). Given that its supposed to rain tonight and I know my arthritis will flare up, I'm going to give myself and easy long run tomorrow. I just want to finish.
That said- I'm excited to see how I'll do.
I'm thinking I'll start slow- with a pace around 11-11:30 min miles and around mile 4 push up the speed and try to finish with 10 min miles. I'l been reading a lot about speed work (something I hate doing- speed work- not reading...) and about how a great way to help you prepare for long races is to do just that- start slow and end with a faster finish. Since I'm considering this a long run with a free tee shirt instead of a race I think I'll try this.
Wednesday, April 8, 2009
more a journal than a collection of articles...
So I want to adjust how I blog on here and make this more of a journal than a collection of articles I want to reference in the future... I still post relevant articles, but I want to use this as a tool for accountability to myself and reflection on why I'm doing this in the first place... 
So heres what I've experienced as far as excercising and weightloss lately...
work scale = 161.8
home scale = 159
a 3 lb difference. frustrating in all but one major aspect= the numbers are going down on both. thats what counts. since January I think I've lost about 10lbs. I attribute it to learning to, and actually eating clean as well as the loving support aaron has been to me with working out with me 3x a week.
My measurements haven't really changed too drastically, but I have noticed that I'm getting stronger- I was using 8lb weights for my dvd workouts and now I'm using 10lbs and getting ready to buy 15 lb-ers. I'm running more consistantly- not faster yet- but being able to hold a steady pace longer which is very important in long distance running. I'm building endurance.
I've been revisiting my BFFM book and loving it. its such a great tool to motivate, inspire, and learn a healthy way of treating my body.
I'm researching half marathons for this fall. Here are some races that I'm considering running this year:
Haulin' Aspen on Aug 9th
Dirt Inspires - Women's Trail Half Marathon on August 30th
Rock ‘n’ Roll Half Marathon Virginia Beach on Sept. 6th
NYRR Queens Half-Marathon Grand Prix on Sept 20th
Austin Run America Run Half Marathon on October 11th
NYRR Staten Island Half-Marathon Grand Prix on October 11th
Big Sur Half Marathon on Nov 19th
Tuesday, April 7, 2009
slow and steady is winning me the race!!!
The last week has been frustrating because I was sick for 5 days (thanks for your kind words of support while i was sick!!!) and didn't workout, but I didn't gain and after my weigh in this morning I realized that I haven't gained any weight for months! maybe I'm not losing it as fast as I want to, but if I'm not gaining I'm doing something right and I'm happy about that. so maybe I only lose 2 lbs a month- thats still much better than I was doing before and I feel better with regular workouts and eating clean.
Slow and steady is winning me the race!!!
Heres a great excerpt from my "healthy bible" Burn the Fat, Feed the Muscle by Tom Venuto that really hit me while reading it this sunday. I thought I should pass it along...
I tell you this story because it’s the perfect analogy for fat loss. The process of losing body fat is a lot like the takeoff and flight of an airplane. Some people take a long time to “get off the ground.” Instead of being patient and waiting out the storm, they quit before they even get to takeoff speed. Others get off the ground, but as soon as they hit any turbulence, they quit and “land the plane.” Some people even manage to start coasting comfortably towards their destination, making substantial progress. But the minute they find themselves off course, they too join the quitters instead of simply adjusting their direction. Each of these people made the fatal mistake of interpreting their results as failure. Because they believed they had failed, they gave up. Can you imagine if a pilot “quit” every time there was a delay, turbulence, or a slight deviation in the plane’s course? No one would ever get anywhere!
Slow and steady is winning me the race!!!Heres a great excerpt from my "healthy bible" Burn the Fat, Feed the Muscle by Tom Venuto that really hit me while reading it this sunday. I thought I should pass it along...
I tell you this story because it’s the perfect analogy for fat loss. The process of losing body fat is a lot like the takeoff and flight of an airplane. Some people take a long time to “get off the ground.” Instead of being patient and waiting out the storm, they quit before they even get to takeoff speed. Others get off the ground, but as soon as they hit any turbulence, they quit and “land the plane.” Some people even manage to start coasting comfortably towards their destination, making substantial progress. But the minute they find themselves off course, they too join the quitters instead of simply adjusting their direction. Each of these people made the fatal mistake of interpreting their results as failure. Because they believed they had failed, they gave up. Can you imagine if a pilot “quit” every time there was a delay, turbulence, or a slight deviation in the plane’s course? No one would ever get anywhere!
The key to your success in losing body fat starts with a mental re-frame:
There is no such thing as failure - only feedback; only results.
Price Pritchett, the author of 25 books including “The Quantum Leap Strategy,” emphasizes that failure is a sign of progress:
“Everything looks like a failure in the middle. You can’t bake a cake without getting the kitchen messy. Halfway through surgery it looks like there’s been a murder in the operating room. If you send a rocket toward the moon, about ninety percent of the time it’s off course – it “fails” its way to the moon by continually making mistakes and correcting them.”
There is no such thing as failure - only feedback; only results.
Price Pritchett, the author of 25 books including “The Quantum Leap Strategy,” emphasizes that failure is a sign of progress:
“Everything looks like a failure in the middle. You can’t bake a cake without getting the kitchen messy. Halfway through surgery it looks like there’s been a murder in the operating room. If you send a rocket toward the moon, about ninety percent of the time it’s off course – it “fails” its way to the moon by continually making mistakes and correcting them.”
wish me good luck with my 10k this saturday!
Friday, April 3, 2009
Diet Danger: High Fructose Corn Syrup
Diet Danger: High Fructose Corn Syrup
The Effects of Corn Syrup Aren't So Sweet
By Becky Hand, Licensed & Registered Dietitian
Trying to save money, food companies introduced High Fructose Corn Syrup (HFCS) into the food market in the 1970s. Sweetening manufactured foods this way is profitable, because it is less expensive and much sweeter than sugar, yet easy to transport because of its liquid state. Today HFCS is found in a variety of foods from soda pop to ketchup, fruit drinks to salad dressings, cereals, breads, flavored yogurt, and sauces.
What is Fructose?
Fructose, a monosaccharide, is sometimes called “fruit sugar” because it is naturally found in fruits. Fructose is also found in honey, and is a component of table sugar (sucrose), which is a disaccharide composed of fructose and glucose. When we eat most carbohydrate foods, the blood sugar level increases and insulin is secreted to transport the sugar into the body’s cells. Besides helping to transport blood sugar, insulin also triggers the release of a hormone called leptin. Leptin helps control hunger by signaling the brain that the body is full and therefore to stop eating. The interesting fact about fructose is that it is metabolized in a totally different way than other carbohydrates. It does not stimulate or require insulin for transportation to the cells. Since there is no need for insulin release, there is also no secretion of leptin. Therefore the feeling of satiety is altered—you continue to eat and possible overeat.
Is Fructose the Enemy?
Fructose should not be eliminated from your diet. It is primarily found in fruits, which provide a wealth of nutritional benefits to the body. Fructose found in fruits is fine! However, are we setting up our bodies for damage by constantly feeding it foods that have been filled with sucrose (fructose and glucose) and heavily loaded with HFCS, which is approximately one-half fructose?
What the Research Says…
A few studies have demonstrated that participants who consumed soda sweetened with HFCS did not reduce their total caloric intake to compensate for excess calories consumed as HFCS (compared to subjects who drank artificially sweetened soda). The data suggests that HFCS does not provide the body with a sense of fullness. This may cause an increase in excess calorie intake, leading to weight gain. A recent study conducted by the University of Cincinnati provided additional information. Mice freely consumed either water, fructose-sweetened water, or soft drinks. The researchers found increased body fat in the mice that drank the fructose-sweetened water and soft drinks—even though these animals decreased the amount of calories they ate from solid foods.
The Smart SparkAction!
*Whenever possible, avoid food products that contain HFCS and refined table sugar. This is not a magical cure for weight loss, but the preliminary research indicates that it may play a role. These foods often have little—if any—nutritional value.
*Take inventory of your refrigerator, freezer, and pantry. Start reading the fool labels. If HFCS is one of the main ingredients (which are listed in descending order on the food label), scratch it off your grocery list—permanently.
*Try to limit foods that have “sugar” as one of the first ingredients.
*Start shopping around the perimeter of your grocery store; this is where you will find the foods in their natural, unprocessed state.
*Fill your grocery cart with low fat dairy products, fresh fruits and vegetables, lean meats, eggs, beans, peas, lentils, nuts, seeds, whole grains, cereals and breads. (I.E. EAT CLEAN!!!) Although food manufacturers may lose out on your business, your body will thank you!
The Effects of Corn Syrup Aren't So Sweet
By Becky Hand, Licensed & Registered Dietitian
Trying to save money, food companies introduced High Fructose Corn Syrup (HFCS) into the food market in the 1970s. Sweetening manufactured foods this way is profitable, because it is less expensive and much sweeter than sugar, yet easy to transport because of its liquid state. Today HFCS is found in a variety of foods from soda pop to ketchup, fruit drinks to salad dressings, cereals, breads, flavored yogurt, and sauces.
What is Fructose?
Fructose, a monosaccharide, is sometimes called “fruit sugar” because it is naturally found in fruits. Fructose is also found in honey, and is a component of table sugar (sucrose), which is a disaccharide composed of fructose and glucose. When we eat most carbohydrate foods, the blood sugar level increases and insulin is secreted to transport the sugar into the body’s cells. Besides helping to transport blood sugar, insulin also triggers the release of a hormone called leptin. Leptin helps control hunger by signaling the brain that the body is full and therefore to stop eating. The interesting fact about fructose is that it is metabolized in a totally different way than other carbohydrates. It does not stimulate or require insulin for transportation to the cells. Since there is no need for insulin release, there is also no secretion of leptin. Therefore the feeling of satiety is altered—you continue to eat and possible overeat.
Is Fructose the Enemy?
Fructose should not be eliminated from your diet. It is primarily found in fruits, which provide a wealth of nutritional benefits to the body. Fructose found in fruits is fine! However, are we setting up our bodies for damage by constantly feeding it foods that have been filled with sucrose (fructose and glucose) and heavily loaded with HFCS, which is approximately one-half fructose?
What the Research Says…
A few studies have demonstrated that participants who consumed soda sweetened with HFCS did not reduce their total caloric intake to compensate for excess calories consumed as HFCS (compared to subjects who drank artificially sweetened soda). The data suggests that HFCS does not provide the body with a sense of fullness. This may cause an increase in excess calorie intake, leading to weight gain. A recent study conducted by the University of Cincinnati provided additional information. Mice freely consumed either water, fructose-sweetened water, or soft drinks. The researchers found increased body fat in the mice that drank the fructose-sweetened water and soft drinks—even though these animals decreased the amount of calories they ate from solid foods.
The Smart SparkAction!
*Whenever possible, avoid food products that contain HFCS and refined table sugar. This is not a magical cure for weight loss, but the preliminary research indicates that it may play a role. These foods often have little—if any—nutritional value.
*Take inventory of your refrigerator, freezer, and pantry. Start reading the fool labels. If HFCS is one of the main ingredients (which are listed in descending order on the food label), scratch it off your grocery list—permanently.
*Try to limit foods that have “sugar” as one of the first ingredients.
*Start shopping around the perimeter of your grocery store; this is where you will find the foods in their natural, unprocessed state.
*Fill your grocery cart with low fat dairy products, fresh fruits and vegetables, lean meats, eggs, beans, peas, lentils, nuts, seeds, whole grains, cereals and breads. (I.E. EAT CLEAN!!!) Although food manufacturers may lose out on your business, your body will thank you!
Monday, March 23, 2009
Race #2 2009: Colon Cancer Challenge
Race #2 2009: Colon Cancer Challenge in Central Park 4M.
In February I decided to run 1 race a month for the rest of the year. My first was the Al Gordon Snowflake 5k in February and I was lucky that the race day was gorgeous weather for February. Yesterday I had the same luck with the 4M Colon Cancer Challenge in Central Park. March has definitely come in like a lion, but between the freezing temperatures and bone chilling winds, Sunday actually reached 60 degrees! The sun was out and bright and it was a great morning to run in Central park.
3 days after the 5k in Feb. I sprained my ankle running to catch a subway train which meant I was not training for 3 weeks. I really babied my ankle. I wore a brace, I massaged to dissuade scar tissue development which would inhibit flexibility, and I did physcal therapy to slowly strengthen the joint.
This past week I ran a mile on Tuesday to test out how well my ankle would tolerate running. No pain, but some minor swelling. I laid off it the rest of the week. on Saturday I decided to try again. No pain, no swelling, so Sunday morning I decided at the last minute that I could race. I did a half hour of yoga to loosen my muscles and joints, and I got to central park early enough to walk around for a while to warm up. I wore my heart rate monitor to run according to my ankle and my heart rate- not the clock. When I ran on Saturday I paid close attention to every step. My ankle did splendidly! However I did get two blisters ( same place on both feet- a sign I need new running shoes!) which slowed me down in the last 1.5 miles.
I had told myself that since I had ran 12 minute miles the day before on the treadmill that I would be fine with 12.5-13 min miles. I ran 4 miles in 41:49 min so I had a 10:27 pace. WAY better than I expected! I was so relieved!
My goal for my next race, Homecoming Scotland Run 10K on April 11th is to make it under a 10:30 pace. I think I can do a 10 min pace, but because I'm just starting to run again and I need to build up my endurance before I start working on speed.
In my free time today I'm going to start putting together my running plans for the next few months. I have my races planned until July, but I haven't developed my running schedule because of injuries. I didn't want to assign myself task's I may not be able to do. I needed to focus on healing. I'm still doing that. I'm still doing pt work on my ankle to strengthen it and build its stability, but after this great race I'm excited about setting up a work schedule for my running!!!
After having to take off 7 months of running for my arthritis, and then another month off for a sprained ankle, I finally feel like I can really start trying again and I can already taste success!
Smooth criminal: The Burpee
The Burpee
If this fat-blasting move is bad, then we don't want to be good.
Tough guys do it in public. Even Michelle Obama has confessed to it.
These days, it seems like everybody has the urge to burpee.
Beg your pardon?
Burpee exercises--aka "The Prison Workout"--are famous for delivering full-body results anytime, anyplace (which is what makes them so popular among equipment-challenged inmates).
Click here for a video demo or follow these simple instructions. Get ready for some heart pounding: the move, which is similar to a squat-thrust, not only offers a killer cardio workout, but also blasts fat and helps develop balance, agility, speed, endurance and muscle tone (we're talking flat abs, cut arms and tight legs). Start getting the benefits of burpees by doing 10 in a row, then work your way up to 20. Incorporate them into your routine by doing a set in between your usual exercises.
Final verdict: This move is all pros...no cons.
If this fat-blasting move is bad, then we don't want to be good.
Tough guys do it in public. Even Michelle Obama has confessed to it.
These days, it seems like everybody has the urge to burpee.
Beg your pardon?
Burpee exercises--aka "The Prison Workout"--are famous for delivering full-body results anytime, anyplace (which is what makes them so popular among equipment-challenged inmates).
Click here for a video demo or follow these simple instructions. Get ready for some heart pounding: the move, which is similar to a squat-thrust, not only offers a killer cardio workout, but also blasts fat and helps develop balance, agility, speed, endurance and muscle tone (we're talking flat abs, cut arms and tight legs). Start getting the benefits of burpees by doing 10 in a row, then work your way up to 20. Incorporate them into your routine by doing a set in between your usual exercises.
Final verdict: This move is all pros...no cons.
Thursday, March 19, 2009
How to Get Bruce Lee Like Strength Without Ever Going to a Gym
“Empty your mind, be formless, shapeless - like water. Now you put water into a cup, it becomes the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be water, my friend.” - Bruce Lee
Bruce Lee was a paragon of cool and an icon of the ultimate bad-ass. Not only were his martial arts skills incredible, but he had such an impressive physique that even bodybuilders in the likes of Arnold Schwarzenegger admired him.
What’s more impressive is that Bruce trained his body without ever stepping into a gym and with very little use of weights or machines.
Here are just a few of Lee’s physical feats:
Performed one-hand push-ups using only the thumb and index finger. Could hold an elevated v-sit position for 30 minutes or longer. Could throw grains of rice up into the air and then catch them in mid-flight using chopsticks. Could break wooden boards 6 inches (15 cm) thick. Performed 50 reps of one-arm chin-ups. While you may not get to Bruce Lee’s level overnight, you can start getting in shape without the use of a lot of fancy (and expensive) equipment. You can do it from the comfort of your own home, in a space as large as a bathroom.
Part of the reason I started training without a gym was because I began training in Jeet Kune Do (Bruce Lee’s method of martial arts). But I also got tired of paying monthly gym dues. At the time, I was looking for things I could cut out of my monthly budget to save a little extra money.
I thought about getting rid of my gym membership altogether, but I didn’t want to sacrifice my health or physical fitness. So I found another way. For months, I haven’t had a gym membership, yet I’m getting stronger and faster than I’ve ever been in my life.
You don’t have to buy lots of weights or machines, either. The most expensive equipment you’ll need (a simple doorway pull-up bar) will cost no more than $35.00.
Bruce Lee was a big proponent of holistic or total fitness. His workouts included strength, speed, endurance, and flexibility training.
Here’s just a few of the ways you can start getting stronger, faster and more toned without ever stepping into a gym:
Calisthenics.
There are so many different bodyweight exercises out there, but we’ll start with the basics. For the lower body: lunges and squats are a good start. For upper body: pull-ups, push-ups, and shoulder press ups. For your core: crunches, chops, and reverse crunches will get you going. What’s great about bodyweight exercises is that they build functional strength. They’re natural movements you would use in real life situations like sports, self-defense, gardening, or doing chores. Plus when you do bodyweight exercises, you force your body to use more supporting and balancing muscles than you would on machines. For more bodyweight exercises check out these great resources: The Ultimate Guide to Bodyweight Training: 100 Killer Resources and for an awesome list of bodyweight exercises with illustrations check out Combat Fitness. Bonus: Top 10 Best Bodyweight Exercises for Advanced and Beginners.
Isometric exercises.
These are basic bodyweight exercises, but where you hold your body in a static position. Examples of these are the frog sit, v-sit, horse stance, hanging from a pull-up bar, and the plank. Calisthenic exercises will improve muscle strength over a range of motion, but isometric exercises are great for joint and stabilizing strength.
Range of motion and flexibility.
The best exercise I’ve found for range of motion and flexibility is yoga. The best thing about yoga is that no equipment is required and you can find tons of free resources online for yoga routines. Check out Anmol Mehta’s Yoga Illustrations to get you started. Balance. Balance is the ability to keep your equilibrium when your center of gravity is thrown off-balance. There are many ways you can practice balance every day (we won’t get into tight rope walking here). When you’re putting on your shoes or getting dressed, do it on one foot. Walk on the curb and try to walk in a straight line without stumbling. Or if you’re really ambitious, there’s always pogo sticking and unicycling.
Dynamic exercise.
Dynamic exercise is anything where you’re not performing routine after routine. Things are in flux and constantly changing. You’re moving in more natural movements, rather than continuous repetition of fixed patterns. I recently started doing Jeet Kune Do in the park every weekend. It’s a great way to get a good work out and learn self defense. Not to mention, practicing martial arts tends to make you inspired to further pursue and achieve higher levels of physical fitness. If you’re not into martial arts, you can always pick up a sport like tennis, handball, basketball, or take dance classes. Do whatever you’re naturally drawn to. Or if you struggle with seeing fitness as an enjoyable activity, you might consider getting a Wii Fit.
There’s a lot of other opportunities for exercise that don’t include a gym that I haven’t listed here. Hiking, jogging, skiing, yardwork… The list could go on. Just use your imagination. Make it fun and change it up. That’s the great thing about exercising without a gym, there’s so much to choose from.
On a side note, I will, however, say that for me, it took a lot more discipline to work out from home. It was easy for me to just go to the gym. Once I’m there, there’s not a lot else I can do other than work out. But at home, there’s always distraction, always other things you can do besides working out (like laying on the couch or surfing the internet). While you might not have this problem, I thought it only fair to be upfront about this issue.
The other motivator for me to work out from home — besides saving money — was the variety of workouts. There’s just so many more options with bodyweight exercises than machines. You can always do something to further challenge yourself. If push-ups are a breeze, you can try doing them on your fingers or in a close grip (with a medicine ball). If pull-ups become too easy, train for a one arm pull-up (insanely difficult).
Tap into your own curiosity and make fitness enjoyable. Challenge yourself to new levels of fitness. Go beyond what you think you can do.
“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” - Bruce Lee
article as found here: http://zenhabits.net/2009/03/how-to-get-bruce-lee-like-strength-without-ever-going-to-a-gym/
Bruce Lee was a paragon of cool and an icon of the ultimate bad-ass. Not only were his martial arts skills incredible, but he had such an impressive physique that even bodybuilders in the likes of Arnold Schwarzenegger admired him.
What’s more impressive is that Bruce trained his body without ever stepping into a gym and with very little use of weights or machines.
Here are just a few of Lee’s physical feats:
Performed one-hand push-ups using only the thumb and index finger. Could hold an elevated v-sit position for 30 minutes or longer. Could throw grains of rice up into the air and then catch them in mid-flight using chopsticks. Could break wooden boards 6 inches (15 cm) thick. Performed 50 reps of one-arm chin-ups. While you may not get to Bruce Lee’s level overnight, you can start getting in shape without the use of a lot of fancy (and expensive) equipment. You can do it from the comfort of your own home, in a space as large as a bathroom.
Part of the reason I started training without a gym was because I began training in Jeet Kune Do (Bruce Lee’s method of martial arts). But I also got tired of paying monthly gym dues. At the time, I was looking for things I could cut out of my monthly budget to save a little extra money.
I thought about getting rid of my gym membership altogether, but I didn’t want to sacrifice my health or physical fitness. So I found another way. For months, I haven’t had a gym membership, yet I’m getting stronger and faster than I’ve ever been in my life.
You don’t have to buy lots of weights or machines, either. The most expensive equipment you’ll need (a simple doorway pull-up bar) will cost no more than $35.00.
Bruce Lee was a big proponent of holistic or total fitness. His workouts included strength, speed, endurance, and flexibility training.
Here’s just a few of the ways you can start getting stronger, faster and more toned without ever stepping into a gym:
Calisthenics.
There are so many different bodyweight exercises out there, but we’ll start with the basics. For the lower body: lunges and squats are a good start. For upper body: pull-ups, push-ups, and shoulder press ups. For your core: crunches, chops, and reverse crunches will get you going. What’s great about bodyweight exercises is that they build functional strength. They’re natural movements you would use in real life situations like sports, self-defense, gardening, or doing chores. Plus when you do bodyweight exercises, you force your body to use more supporting and balancing muscles than you would on machines. For more bodyweight exercises check out these great resources: The Ultimate Guide to Bodyweight Training: 100 Killer Resources and for an awesome list of bodyweight exercises with illustrations check out Combat Fitness. Bonus: Top 10 Best Bodyweight Exercises for Advanced and Beginners.
Isometric exercises.
These are basic bodyweight exercises, but where you hold your body in a static position. Examples of these are the frog sit, v-sit, horse stance, hanging from a pull-up bar, and the plank. Calisthenic exercises will improve muscle strength over a range of motion, but isometric exercises are great for joint and stabilizing strength.
Range of motion and flexibility.
The best exercise I’ve found for range of motion and flexibility is yoga. The best thing about yoga is that no equipment is required and you can find tons of free resources online for yoga routines. Check out Anmol Mehta’s Yoga Illustrations to get you started. Balance. Balance is the ability to keep your equilibrium when your center of gravity is thrown off-balance. There are many ways you can practice balance every day (we won’t get into tight rope walking here). When you’re putting on your shoes or getting dressed, do it on one foot. Walk on the curb and try to walk in a straight line without stumbling. Or if you’re really ambitious, there’s always pogo sticking and unicycling.
Dynamic exercise.
Dynamic exercise is anything where you’re not performing routine after routine. Things are in flux and constantly changing. You’re moving in more natural movements, rather than continuous repetition of fixed patterns. I recently started doing Jeet Kune Do in the park every weekend. It’s a great way to get a good work out and learn self defense. Not to mention, practicing martial arts tends to make you inspired to further pursue and achieve higher levels of physical fitness. If you’re not into martial arts, you can always pick up a sport like tennis, handball, basketball, or take dance classes. Do whatever you’re naturally drawn to. Or if you struggle with seeing fitness as an enjoyable activity, you might consider getting a Wii Fit.
There’s a lot of other opportunities for exercise that don’t include a gym that I haven’t listed here. Hiking, jogging, skiing, yardwork… The list could go on. Just use your imagination. Make it fun and change it up. That’s the great thing about exercising without a gym, there’s so much to choose from.
On a side note, I will, however, say that for me, it took a lot more discipline to work out from home. It was easy for me to just go to the gym. Once I’m there, there’s not a lot else I can do other than work out. But at home, there’s always distraction, always other things you can do besides working out (like laying on the couch or surfing the internet). While you might not have this problem, I thought it only fair to be upfront about this issue.
The other motivator for me to work out from home — besides saving money — was the variety of workouts. There’s just so many more options with bodyweight exercises than machines. You can always do something to further challenge yourself. If push-ups are a breeze, you can try doing them on your fingers or in a close grip (with a medicine ball). If pull-ups become too easy, train for a one arm pull-up (insanely difficult).
Tap into your own curiosity and make fitness enjoyable. Challenge yourself to new levels of fitness. Go beyond what you think you can do.
“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” - Bruce Lee
article as found here: http://zenhabits.net/2009/03/how-to-get-bruce-lee-like-strength-without-ever-going-to-a-gym/
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