The A.L.I.V.E. Experience – Page 130 – "The community is based on the wellness of the people"

According to the American Association of Clinical Endocrinologists,

27 million Americans have underactive or overactive thyroid glands, and over half are unaware of it.
More than 8 out of 10 people with thyroid disease are women.
Eighty percent of the people diagnosed with thyroid disease have hypothyroidism, an underactive thyroid.

Do you have a low thyroid? If you answer “yes” to most of these questions, it may indicate that you do.

Are you depressed, lethargic, chronically fatigued, and easily chilled?
Do you gain weight easily or have difficulty losing weight?
Do you have dry skin, hair loss, eczema, or adult acne?
Do you have constipation?
Do you have PMS or menstrual abnormalities? Is your libido low?
Are your legs and feet swollen and your nails brittle?
Do you have cold hands and feet?
Do you often get colds and flu?

What Is Hypothyroidism?

The thyroid is a small, butterfly-shaped gland located in the lower part of your neck. It produces hormones that influence essentially every organ, tissue, and cell in the body. It is the master regulator of your metabolism.

The thyroid has the only cells in the body capable of absorbing iodine. The iodine is combined with the amino acid tyrosine to produce T4 (thyroxin) which is then converted to T3 (triiodothyronine). T3 is the biologically more active hormone and is also several times stronger than T4.

Hypothyroidism occurs when the thyroid gland fails to produce enough hormones, resulting in a slowdown of metabolism. Hypothyroidism may be caused by:

Overconsumption of raw goitrogenic foods, such as brussels sprouts, broccoli, rutabaga, turnips, kohlrabi, radishes, cauliflower, cabbage, kale, and millet.
Overconsumption of iodine-rich supplements such as kelp and bladderwrack or shortage of iodine in the diet.
Hashimoto’s thyroiditis, the most common form of hypothyroidism.
Surgical treatments for thyroid cancer, goiter, or nodules.
After effect of radioactive iodine treatment for Graves’ disease (the most common form of hyperthyroidism).
Imbalance of female hormones may trigger a thyroid problem. Estrogen inhibits thyroid hormone activity, while progesterone and testosterone support the thyroid. Hypothyroidism occurs predominantly in women around the time of menopause when estrogen is high relative to progesterone.

Some people have a higher risk of developing hypothyroidism. Factors include:

Having a family member with a thyroid, pituitary, or endocrine disease
Having a family member with an autoimmune disease
Having Chronic Fatigue Syndrome Having Fibromyalgia Having been treated with lithium
Having just given birth to a baby
Being female
Approaching or have attained menopause
Smoking

The most common cause of hypothyroidism is Hashimoto’s thyroiditis, which is an autoimmune disease.

In Hashimoto’s, antibodies react against proteins in the thyroid gland, gradually destroying the gland itself making the gland unable to produce the thyroid hormones the body needs. In the beginning, there can be periods where the thyroid sputters back to life, even causing temporary hyperthyroidism, then a return to hypothyroidism. This cycling back and forth is rather characteristic of Hashimoto’s.

Symptoms Of Hypothyroidism

Symptoms usually go with a slowdown of metabolism and may include:

Lethargy and fatigue
Forgetfulness
Mood swings
Depression
Low libido
Heavy menses
Constipation
Dry, coarse hair
Dry, coarse skin
Eczema or adult acne
Weight gain or increased difficulty losing weight
Hoarse voice
Cold hands and feet
Muscle cramps or frequent muscle aches
Vulnerability to infections

How Hypothyroidism Is Diagnosed

There are a number of blood tests to detect the function of the thyroid gland. The one that your doctor is most likely to check annually is the TSH. If a thyroid problem is suspected, subsequent tests like the free T3, free T4, and thyroid antibodies will be needed.

TSH Thyroid stimulating hormone is secreted by the pituitary gland. Since the pituitary controls the release of thyroid hormones, the level of TSH indicates how hard the pituitary has to work to get the thyroid to produce whatever levels of thyroid hormones are present in the blood. A high TSH may indicate low thyroid levels.

Free T3 and Free T4 These tests are used to determine the level of thyroid hormones in the body. Free means it is biologically active and unbound to protein. Low free T3 and T4 will indicate low thyroid hormones.

Thyroid antibodies Autoimmune thyroid diseases, such as Hashimoto’s thyroiditis, occur when the thyroid gland is attacked by the body’s own immune system. If this is suspected, blood tests for thyroid antibodies will validate the diagnosis.

The medical definition of hypothyroidism is TSH higher than the normal range and T3 and T4 below the normal range.

Note: It is possible that some people may have normal lab results, yet experience hypothyroid symptoms. This is because the reference range of 0.45-4.50 uIU/ml for TSH is fairly wide and a given person may require higher or lower levels to feel well and function optimally. If you are in this early stage of hypothyroidism and remain untreated, you can experience the symptoms of the disease for months to years before it progresses to full-blown hypothyroidism.

Treatment For Hypothyroidism

The treatment for hypothyroidism is usually with synthetic thyroid hormone medications containing:

T4 (generic name: levothyroxine) or
T3 (liothyronine) or
A combination of T4 and T3 (liotrix)

Different brands of medication may have different fillers, dyes, and potential allergens. If you have a bad reaction to a certain brand, ask your doctor to switch to another one.

An alternative is to use desiccated natural hormones derived from the thyroid gland of pigs, such as Armour Thyroid or Nature-Throid, which contain both T4 and T3. These can be prescribed by your doctor.

Lifestyle Approach

Stress exacerbates all thyroid problems, particularly those with an autoimmune component, like Hashimoto’s. Stress reduction improves the entire hormonal system, including the thyroid gland. There are many types of mind-body approaches to relaxation, such as meditation, guided imagery, yoga, etc. Find something that you enjoy doing.
You must exercise and it is not optional. Aerobic exercise helps burn calories and weight-bearing exercise helps build muscles, which is critical to raising metabolism.

Diet Appraoch

If you are around menopause and a saliva hormone test confirms that you have high estrogen relative to progesterone, using progesterone supplementation can help balance the female hormones.
If your hypothyroid condition is not autoimmune in nature, it is helpful to consume more iodine-rich foods or use iodine-rich supplements, such as kelp and bladderwrack.
If you have an autoimmune thyroid disease, avoid iodine-rich supplements such as kelp and bladderwrack, as they can aggravate the symptoms. However, many people with autoimmune thyroid disease find that they can still eat some iodine-rich foods such as seafood and seaweed without any adverse symptoms.
Selenium can help rebuild the immune system and reduce thyroid antibodies. Brazil nuts have a very high amount of selenium, so just eating a few everyday will be sufficient.
Avoid consuming soybean-related foods such as tofu, soy milk, soy protein, and soy supplements. The isoflavone in soy suppresses the thyroid.
Avoid consuming raw goitrogenic foods, such as broccoli, brussels sprouts, cabbage, cauliflower, kale, kohlrabi, radishes, rutabaga, turnips, pinenuts, walnuts, millet, peaches, spinach, and strawberries. Goitrogens tend to decrease thyroid function, but cooking usually deactivates most of the goitrogens.
Avoid sugar, artificial sweeteners, refined carbohydrates, and stimulants including caffeine and nicotine.
Eat more fiber and make sure you have enough protein in your diet.
Drink plenty of clean filtered water, half your weight (lbs) in ounces per day. If you weigh 128 lbs, drink 64 ounces (or 8 cups) of water a day.

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Hypothyroid Weight Loss – 9 Essential Tips To Drop The Pounds Now

1 Comment / Uncategorized

By Duncan Capicchiano Platinum Quality Author

Losing weight is difficult at best for most people, but can seem almost impossible for someone who has untreated hypothyroid disease. Hypothyroidism is a leading cause of weight gain for many people, but unfortunately many people do not realize they gain weight because their thyroid gland is underactive.

Some doctors even fail to test for thyroid disease as a cause for weight gain in patients when they come in for their annual visit. Thus, thyroid disease weight gain is an often undiagnosed cause for obesity throughout the world.

If you have any of the following symptoms along with weight gain, you may have undetected hypothyroid disease:

• Fatigue

• Brittle hair and nails

• Insomnia

• Depression

• Mood Changes

• Feeling cold

• Joint pain or stiffness

People with hypothyroidism often gain weight and have difficulty losing weight despite a normal diet. This can be frustrating. Fortunately with successful treatment of hypothyroidism weight loss can become successful and permanent. Long term weight loss for thyroid disease patients is something that patients can realize with the help of their doctors or healthcare practitioner.

Long-Term Weight Loss For Patients With Hypothyroidism Disease

To achieve long-term weight loss goals hypothyroidism patients must first understand how thyroid hormone levels affect weight loss and weight gain. There are a couple of different thyroid hormones that can affect and regulate weight and metabolism; these include reverse T3 and leptin. Leptin helps regulate weight and metabolism. It is a hormone secreted by the fat cells in the body, and it aids in the accumulation of fat cells in the body.

Typically the hypothalamus signals the body when there are enough leptin or fat stores in the body. That means the hypothalamus tells the body that it has enough energy so it should stop producing fat. The body in turn starts to burn fat and stimulates the release of another thyroid releasing hormone that helps increase TSH or thyroid stimulating hormone.

Many people with hypothyroidism who have difficulty losing weight have resistance to leptin because the hypothalamus has difficulty regulating metabolism.

So What Does A Patient Eat?

Obviously a combination of factors influences long-term weight loss. Success is not contingent on hormones alone, as success involves more than leptin or reverse T3 levels. So what does a patient do? Here are some tips that have proven successful for many hypothyroidism patients:

1. Control your intake of sugar. That means incorporating wholesome foods and avoiding sweets as these tend to have dramatic influences on blood sugar levels and leave you feeling even less energetic.

2. Eat more organic fruits and vegetables.

3. Stay away from artificial sweeteners which can actually make you crave more sweets. Remember again that sweets can influence the odds someone with hypothyroidism will develop diabetes, which increases your risk for poor health.

4. Drink more water, which will improve your health and decrease your appetite.

5. Try eating more proteins including those that come from chicken, fish and nuts.

6. Try eating sprouted grain breads instead of white flour breads which have little nutritional content.

7. Avoid drinking too much caffeine which is not good for your body and can influence your ability to regulate your blood sugar.

8. Get enough sleep at night. This helps improve your energy and allows you to make the best dietary decisions to maintain balanced blood sugar levels.

9. Try eating several small meals each day instead of eating three large ones. This will help your boost your metabolism, and help you feel fuller throughout the day. This also helps keep your blood sugar levels steadier throughout the day.

Remember, making changes in your diet is a slow process. By taking baby steps you will make lasting alterations that can change your life permanently for the better. Be sure to consult with your healthcare provider before making any dietary or lifestyle changes that will affect your health and wellness. Together you can make healthy changes that will leave you feeling your best for life.

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The Worst Restaurant Breakfasts in America

1 Comment / Nutrition

by David Zinczenko

Remember when Britney Spears was a baby-faced singer with some cute dance moves? Remember when Lindsay Lohan was a funny actress who made neat movies? Remember when Tiger Woods was a great golfer who never made a wrong move?

Remember when breakfast was the healthiest meal of the day?

Food marketers didn’t shave Britney’s head, or sneak rum into Lindsay’s Coke, or teach Tiger how to text message. But they sure have done a job on breakfast. And that’s too bad, because a smart breakfast ought to be the most important meal of the day. And eating a good one ought to be easy. Studies show that people who take time for a morning meal consume fewer calories over the course of the day, have stronger cognitive skills, and are 30 percent less likely to be overweight or obese.

But when food marketers get their hands on it, “a hearty breakfast” turns into something more like “a heart-unhealthy breakfast.” Because an unhealthy heart is exactly what many of the country’s most popular breakfast joints are setting you up for, by peddling fatty scrambles, misguided muffin missiles, and pancakes that look like manhole covers. These foods are loaded with unhealthy fats, added sugars, and refined carbohydrates, which catapult your blood sugar, sap your energy levels, and tell your body to store fat. Start your day this way and you’ll be ready for a second breakfast—and a nap—before 11 a.m. To help you avoid the morning mishaps, we searched out the good, the bad, and the greasy and uncovered some of the best and worst breakfast foods in America.

#6: Worst Breakfast Beverage
Starbucks Iced Peppermint White Chocolate Mocha with whole milk and whipped cream (venti, 24 oz)
720 calories
27 g fat (17 g saturated)
103 g sugars

Pure black coffee is one of the world’s most potent elixirs. In fact, research shows that a morning cup can help decrease your risk of Parkinson’s disease, Alzheimer’s disease, and type-2 diabetes. That’s good news, since 77 percent of U.S. adults over 18 years of age drink coffee on a daily or occasional basis. But here’s the problem: There’s a big difference between an untainted cup of joe and the souped-up, sugar-loaded blends (this particular drink contains 26 scoops of sugar) that list coffee as one of the ingredients. And this Iced Peppermint White Chocolate Mocha is the definition of caffeinated indulgence. You can switch to an equally delicious and refreshing drink (Starbucks has plenty, such as the caffe mocha, which is still coffee with chocolate in it, after all), and cut 520 calories in the process!

Drink This Instead!
Iced Caffe Mocha (16 oz, no whipped cream)
200 calories
6 g fat (2.5 g saturated)
26 g sugars

Bonus tip: Daily e-mails (or tweets) that contain weight-loss advice remind you of your goals and help you drop pounds, researchers from Canada found.

#5: Worst Pastry Breakfast
Cinnabon Regular Caramel Pecanbun
1,100 calories
56 g fat (10 g saturated, 5 g trans)
47 g sugars

This isn’t breakfast—this is dessert. And an atrocious one at that. The only speck of nutrition to be found in the bun comes from the nuts. Too bad they’re coated in sugar. This dangerously bloated bun contains nearly an entire day’s worth of fat and more than half of your daily allotment of calories. That’s as much as you’ll find in 8 White Castle hamburgers. The Cinnabon Stix below are far from a healthy breakfast, but they’re better than nothing (albeit barely).

Eat This Instead!
Cinnabon Stix
379 calories
21 g fat (6 g saturated, 4 g trans)
14 g sugars

#4: Worst Scrambled Eggs Breakfast
Bob Evans Border Scramble Biscuit Bowl
1,028 calories
57 g fat (25 g saturated)
3,055 mg sodium

Bob Evans also offers a Border Scramble Omelet, which contains nearly 400 fewer calories than this overflowing biscuit bowl. The difference in is the bowl itself (several hundred calories of carbohydrate-loaded dough) and the cheese sauce—this biscuit bowl boasts a Queso sauce that no one in his or her right mind would consider a healthy topping. Instead of switching to the Border Scramble Omelet, however, cut another hundred calories by choosing the Garden Harvest, which is also loaded with vegetables.

Eat This Instead!
Garden Harvest Omelet
542 calories
38 g fat (17 g saturated)
1,762 mg sodium

Bonus Tip: Walking into a restaurant doesn’t have to feel like a stroll through a minefield.

#3: Worst Breakfast Sandwich
Denny’s Grand Slamwich
1,320 calories
90 g fat (42 g saturated, 1 g trans)
3,070 mg sodium

Word to the wise: If a restaurant menu item is named for its monstrous size, there’s not a chance it’s good for you. Words like “Grand” and “Big” and “Double” are all tip-offs: Steer clear of this Frankenfood at all costs. This ginormous breakfast sandwich comes with a day and a half worth of sodium, as much saturated fat as you’ll find in 42 strips of bacon, and the caloric equivalent of four and a half cheeseburgers from McDonald’s.

Eat This Instead!
Veggie-Cheese Omelette
500 calories
37 g fat (12 g saturated, 0 g trans)
940 mg sodium

#2: Worst Pancakes
Friendly’s Apple Caramel Walnut Pancakes
1,540 calories
30 g fat (11 g saturated)
2,290 mg sodium

Friendly’s has one of the worst breakfast menus of any restaurant we’ve seen—we had to customize the “Eat This Instead” order below to make it even worth considering. Quick tip: When eating at Friendly’s, never order anything sweet or pastry-like, like these pancakes. No matter what you’ve ordered, you’re guaranteed at least 900 calories. And that’s before you get to the sides. For the best breakfast meal, choose protein-rich foods, like eggs, and skip all sugar- and carbohydrate-laden sides, like toast, muffins, or pancakes.

Eat This Instead!
Super Sizzlin’ Bacon Combo (with 3 scrambled Egg Beaters, hold the toast)
570 calories
29 g fat (5 g saturated)
1,310 mg sodium

Bonus tip: Most people wouldn’t assume pancakes are a healthy choice. But what about those who are trying to eat healthy and end up with a plate full of calories and fat?

#1: The Worst Breakfast in America
Cheesecake Factory French Toast Napoleon
2,460 calories
61 g saturated fat
1,769 mg sodium
246 g carbohydrates

The Cheesecake Factory never fails to amaze us. This outrageous restaurant consistently earns the title of “Worst” on nearly every list we create. Their French Toast Napoleon is no exception—it contains well over a day’s worth of calories (that’s about the equivalent of 19 bowls of Cinnamon Toast Crunch cereal, to give you some idea). It also has 61 grams of saturated fat (three times your daily limit). The only saving grace here is that not all of Cheesecake’s breakfast items are inedible. You’ll be safe if you stick to the healthy (and healthy sounding) scramble, below.

Eat This Instead!
Shiitake Mushroom, Spinach and Goat Cheese Scramble
570 calories
16g saturated fat
994 mg sodium
13 g carbohydrates

Bonus Tip: Improve the way you look and feel—fast and forever—with these 25 Best Nutrition Secrets Ever! They’ve helped people lose 10, 20, 30 pounds or more in record time–and can help you too! (Bonus: You don’t have to stop eating your favorite foods or go on a diet.)

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Interval Training by the Numbers for Women

Training

by Rebecca Goodrich

Interval training consisting of intense exercise punctuated by short periods of rest can yield impressive increases in many metabolic processes.

Hammer those bike pedals till your feet are a blur. Your heart pounds, and each ragged inhalation feels like it might be your last. Just when you can’t manage one more revolution, you ease off the gas and cruise at a steady cadence to catch your breath. Checking your pulse, you note that it’s dropped by twenty beats per minute. But you don’t get too comfortable. After one minute of rest you’re off in another high intensity sprint. If this scenario sounds familiar, then you already know the power and effectiveness of interval training. Interval Training

Intervals: short bursts of high intensity exercise punctuated by even shorter periods of rest. As far back as the 1950s, scientists and athletes discovered that interval training yielded remarkable physiological results in a short amount of time. Since then, hundreds of studies have documented the power of interval training for women, for recreational and elite athletes, for patients with heart disease and breathing disorders, to name just a few.
What the Research Says

In the aptly named study “Two Weeks of High-Intensity Interval Training Increases the Capacity for Fat Oxidation During Exercise in Women” published in the Journal of Applied Physiology, December 2006, only seven sessions of high-intensity interval training over two weeks brought about a 36% increase in whole body fat oxidation along with many other positive metabolic changes in women who were moderately fit.

In the April 2008 study “Metabolic Adaptations to Short-term High Intensity Interval Training: A Little Pain for a Lot of Gain?” published in Exercise and Sport Reviews, researchers Martin Gibala and Sean L. McGee conclude that: “High-intensity interval training is a potent time-efficient strategy to induce numerous metabolic adaptations usually associated with traditional endurance training.”

Although many different interval formulas have been tested, no clear favorite has emerged as the optimum combination of exercise and rest. Most sport science experts recommend periods of high intensity exercise ranging from 1-4 minutes at 80-85% of maximum heart rate followed by rest periods of 30 seconds to one minute.
Weightless Interval Training

One popular example of interval training is a system taught by sport scientist and entrepreneur Kiya Knight. By studying cutting edge research and applying those insights to her personal training practice, Knight has developed a highly efficient interval protocol called Weightless due to its emphasis on body weight exercises and ease. A Weightless interval workout consists of three rounds of eight exercises. In the first round, each exercise is performed at high intensity for ninety seconds. After a one minute rest the second round consists of the same eight exercises performed for 60 seconds each. The workout concludes with the third round of exercises performed for 30 seconds each.

“It makes sense to exert yourself at the start of the workout when you’re fresh and can maintain good form,” Knight says. “The thirty second round is just as tough as the first, but you stay motivated psychologically because it’s so much shorter.” Her Manhattan clientele agree:

“Kiya’s personal story of health and fitness is astonishing. I want this kind of personal trainer at home! Kiya pushed me physically and mentally. Intense workouts completed in 30 minutes just 1 minute at a time! She taught me that my body is able if I am willing, making me feel accomplished, powerful, successful, and strong.” Deana, Bikini Bootcamp Participant 09′

If your fitness regimen has gotten stale and your diet has plateaued, consider increasing the efficiency of your workouts with interval training. The next time you do cardio, simply up the intensity for one or two minutes, then relax while continuing to pedal or step. Repeat the cycle several times.

Give the Weightless protocol a try by choosing 4-8 bodyweight exercises that work a variety of muscles. Do not use weights as it is difficult and potentially dangerous to lift weights rapidly. While maintaining good form, perform each exercise at a moderate to high rate of speed for ninety seconds. Rest for one minute. Repeat the cycle of exercises just as you did before, but this time for sixty seconds each. Again, rest for one minute. Now blast through each exercise for thirty seconds using maximum effort.

In a workout lasting less than thirty minutes you will have initiated a cascade of positive metabolic changes ranging from increased fat oxidation to improved circulation and increased respiratory endurance. Studies haven’t yet linked interval training to smaller jean sizes—you’ll have to conduct that research yourself.

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Kids’ diets need an overhaul

Nutrition

WHAT ARE YOUR CHILDREN EATING?

With millions of children and adolescents are overweight or obese and the risks for many chronic diseases increasing, a study of childrens’ diets has revealed some disturbing truths.

“The epidemic of obesity among children and adolescents is now widely regarded as one of the most important public health problems, especially in the US,” said Jill Reedy, PhD, MPH, RD, and Susan M. Krebs-Smith, PhD, MPH, RD, both of the Division of Cancer Control and Population Sciences, National Cancer Institute.

“Most experts agree that the solution will involve changes in both diet and physical activity, in order to affect energy balance. For diet, this means a reduction in energy from current consumption levels…This paper identifies the major sources of overall energy and empty kilojoules, providing context for dietary guidance that could specifically focus on limiting kilojoules from these sources and for changes in the food environment.

“Product reformulation alone is not sufficient – the flow of empty kilojoules into the food supply must be reduced.”

The study

For two to 18 year olds, the top sources of energy were grain desserts, pizza, and sodas. Sugar-sweetened beverages (sodas and fruit drinks combined) provided almost 10% of total kilojoules consumed. Nearly 40% of total kilojoules consumed by two to18 year olds were in the form of empty kilojoules from solid fat and from added sugars.

Half of empty kilojoules came from six foods: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk.

Researchers examined data from the National Health and Nutrition Examination Survey (NHANES), a nationally representative survey with a complex multistage, stratified probability sample.

Trained interviewers conducted in-person 24-hour dietary recalls with all eligible persons, using automated data collection systems that included multiple passes. Kilojoules from solid fats and added sugars were calculated from the USDA MyPyramid Equivalents Database (MPED).

Empty kilojoules were defined as the sum of energy from solid fats and added sugars.

Sugar-sweetened drinks and obesity

Children of different ages get their energy from different sources. For example, the top five sources of energy for two to three year olds included whole milk, fruit juice, reduced-fat milk, and pasta and pasta dishes.

Pasta and reduced-fat milk were also among the top five sources of energy for four to eight year olds. Top contributors of energy also varied by race/ethnicity.

In an accompanying commentary, Rae-Ellen W. Kavey, MD, MPH, University of Rochester Medical Center, Department of Paediatrics, Division of Cardiology, Rochester, NY, discusses the role of sugar-sweetened beverages in the development of obesity in childhood.

Dr Kavey writes, “High added sugar consumption which occurs most commonly in the form of sugar-sweetened beverages is associated with a constellation of cardiovascular risk factors, both independently, and through the development of obesity. Multiple studies have shown that presence of these risk factors in childhood is associated with accelerated atherosclerosis and early cardiovascular disease.

Reduce sugary drinks, reduce heart risks

“Randomised trials of nutritionist-guided interventions show us that diet change can be accomplished and is associated with important cardiovascular benefits. This combined body of evidence suggests that reducing consumption of sugar-sweetened beverages should be considered a critical dietary approach to reducing cardiovascular risk in childhood.”

A study of how school vending machines can influence the dietary choices of students is presented in the same issue.

Researchers from the CDC and the Florida Department of Health found that the availability of vending machines in schools was associated with buying snacks or beverages from vending machines instead of buying school lunches.

They also found that although healthier choices were available in school vending machines, the most common choices by students were less healthy snacks and beverages. – (EurekAlert, October 2010)

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