Eat + Enjoy + Restore
Hey there, welcome back! Remember when we discussed how our bone and immune health are interconnected in my previous blog? Well, the story doesn’t end there! In this follow-up blog post, we’ll dive deeper into practical strategies to fortify your bone and immune system, treatment […]
Hello there! Today, we’re diving into an intriguing area: the interconnection between bone health and immune strength. Understanding this link is crucial for anyone interested in maintaining overall wellness, especially as we age. The Emerging Field of Osteoimmunology Osteoimmunology is an evolving field focusing on […]
Happy New Year! As we step into 2024, it’s the perfect time to reflect, set meaningful goals, and align our intentions for a year filled with health, happiness, and growth. I’m Jenny, a Registered Dietitian and Certified LEAP Therapist, here to guide you on this journey of setting yourself up for success in the new year to reach your 2024 goals!
What Are Goals?
Goals are specific, measurable targets we set to achieve desired outcomes. They are concrete objectives that guide our actions. Using the SMART framework ensures these goals are clear and attainable. Example: “I will walk on my treadmill for 20 minutes, at least three days per week starting this week.”
What Are Intentions?
Unlike goals, intentions are less about measurable actions and more about the mindset or attitude you want to cultivate. They are guiding principles that align your actions with your values and aspirations. Examples: “I intend to be more present with my loved ones,” or “I aim to cultivate a healthier relationship with food.”
A goal is what you want to DO, and an intention is who you want to BE. You can feel “empty” after achieving a big goal… that’s why intentions are so important! Reflect on your initial intention to see how it relates to the goal you set or just accomplished. Use goals and intentions TOGETHER for best results!
Set Clear and Specific Goals with the SMART Framework:
Achieving success starts with setting well-defined goals. Utilize the SMART criteria – Specific, Measurable, Achievable, Relevant, and Time-bound – to create objectives that are not only clear but also motivating and attainable.
Track Your Progress
Allocating specific times for health-related activities is crucial. Whether it’s for exercise, meal planning, or mindfulness practices, having a structured schedule fosters consistency. Utilizing a planner, either digital or traditional, can be incredibly helpful in tracking your progress and daily routines. Regularly review your planner to adjust and refine your strategy, ensuring it remains aligned with your goals.
Build A Strong Support Network
Having a supportive environment plays a vital role in achieving your health goals. Surround yourself with people who motivate and uplift you, including family, friends, and like-minded individuals. Joining groups or clubs focused on health and wellness can provide additional support and camaraderie. Additionally, don’t hesitate to seek professional advice from health experts like dietitians or fitness trainers, who can offer personalized guidance.
My Restore Program is designed to improve your energy and restore your gut and immune health. It includes the MRT test, seven Nutrition Counseling sessions, and a personalized LEAP elimination diet. Plus, mindful eating practices to heal your relationship with food! Get on the 2024 waitlist here!
The Restore Program Client Success Stories:
“First and foremost, since completing the MRT test, following the LEAP elimination diet, and learning and using mindful eating strategies, I have never felt better (both physically and mentally). I am more in tune with how my body reacts to the foods I eat. I have more energy and fewer mood swings. It has been a challenge finding good substitutions for foods I no longer eat. Traveling and eating out have also been challenging. The strategies I have learned through this program have helped me meet those challenges. I believe the changes I have made and the things I have learned are sustainable for life.”
“Since I started this program, I have seen so much change. I have lost about 20 pounds, my stomach doesn’t ache every day, and I have finally found good food that does not upset my stomach after eating! I am grateful that this test was able to show exactly what I am sensitive to so that I have an idea of the correct diet to follow.”
Start your 2024 with our Gluten-Free and Dairy-Free Holiday Cooking Class. You’ll get valuable tips and resources, including:
Access the FREE Cooking Class Here!
Join our upcoming Mindful Eating Group and learn to:
Here’s to a 2024 filled with health, fulfillment, and joy. Let’s make this year one where we nourish our bodies, minds, and spirits in the most holistic ways possible!
With all the gatherings revolving around food, we tend to put our health on the backburner during the holidays. You might be thinking “I’ll just indulge now and start a new diet on January 1st to compensate”. However, even during all the festivities, your overall […]
Your immune system lies in your gut, literally! Think of your gut as a home to trillions of microorganisms working hard to keep everything in balance. Your gut microbiome is the backbone of your digestion, nutrient absorption, and most importantly, your immune system. Ever wondered […]
As a gut-health dietitian, I often emphasize the importance of understanding how our diet choices, including the types of foods and when we eat them, influence our overall well-being. Today, we will explore the intricate world of macronutrients and specific dietary approaches—like the low-carb/Keto diet and fasting—and their impacts on thyroid and gut health.
To start, let’s break down what macronutrients are. Essentially, they’re the nutrients our body needs in large amounts: carbohydrates, proteins, and fats. Each plays a unique role in our health.
Carbohydrates: Carbs, often vilified in today’s diet culture, are SO important, as they’re our body’s primary energy source. The thyroid gland requires glucose, a form of carbohydrate, to trigger the release of a hormone called thyrotropin-releasing hormone. This hormone tells our pituitary gland to produce thyroid-stimulating hormone (TSH), which then prompts the thyroid gland to release its hormones. These hormones govern everything from metabolism to mood. Without adequate carbohydrate intake, our body can potentially struggle to regulate these essential functions. In other words, carbs help our thyroid work correctly.
Proteins: Essential for tissue repair and production of enzymes and hormones. The thyroid gland utilizes specific amino acids, the building blocks of protein, to produce its hormones.
Fats: Fats are crucial for hormone production, including thyroid hormones. Research has indicated that omega-3 fats can reduce inflammation that might impact the thyroid. This anti-inflammatory effect of omega-3s can be especially helpful for individuals with autoimmune thyroid issues like Hashimoto’s. In such conditions, the immune response targets the thyroid, leading to inflammation. This can trigger the release of thyroid antibodies, potentially causing hypothyroidism (when the thyroid gland doesn’t produce enough thyroid hormone). Omega-3s help maintain the health of cell membranes, ensuring they remain undamaged and facilitating effective cell communication.
The ketogenic or “keto” diet is a high-fat, low-carb diet that has gained immense popularity for its potential weight loss benefits. But what does it mean for our thyroid and gut?
Thyroid: While the keto diet can help some people, there are concerns about how it affects thyroid health. By drastically reducing carb intake, there may be less glucose available for thyrotropin-releasing hormone production, potentially impacting thyroid function. Some individuals on long-term, very low-carb diets have reported elevated TSH levels, a marker that the thyroid might not be functioning optimally.
Additionally, the majority of the thyroid hormone (T4) produced by the thyroid gland isn’t immediately usable by the body. It needs to be activated by organs like the liver through a process known as deiodination. The end result of this process is the active thyroid hormone, T3.
Studies indicate that:
Gut: Our gut loves fiber—a carbohydrate. On a strict keto diet, there might be a reduction in fiber intake, which can affect gut bacteria. Beneficial bacteria feed on fiber, producing short-chain fatty acids that maintain a healthy gut lining. Without enough fiber, we might starve these friendly bacteria, potentially affecting our overall gut health. Some research has shown that a low-carb diet not only decreases overall bacterial levels but also diminishes bacterial variety. Furthermore, research has identified shifts in the types of probiotics present, with low-carb diets leading to a decrease in beneficial, inflammation-fighting species and an increase in less favorable probiotic types.
Intermittent fasting, where individuals cycle between eating and fasting periods, has been highlighted for its potential health benefits, from weight loss to improved brain function. But how does it impact our thyroid and gut?
Thyroid: Research indicates that intermittent fasting can significantly impact thyroid function, as it can cause T3 levels to drop by more than half in the blood during fasting periods. This could be concerning for individuals with hypothyroidism, given that their thyroid already lacks this particular hormone. The good news is that these impacts are short-lived. After eating your subsequent meal, the thyroid hormone levels should return to what they were before the fasting period. In essence, while short-term fasting might not drastically impact thyroid health for most people, longer fasting periods could. Keep in mind that the stricter your diet, the higher the chances of triggering inflammation. Such inflammation can amplify autoimmune responses or disrupt your thyroid’s functioning. Therefore, it’s important to follow a dietary approach that you can sustain over time (which is exactly what I help my clients achieve! Learn more here.)
Gut: Fasting gives our digestive system a break, potentially promoting repair and reducing inflammation. Intermittent fasting may have some benefits on our gut microbiota, however, most research is based on animals or limited human studies, often during Ramadan.
Additionally, there may be some benefit for those who have an imbalance in their gut microbiota (aka dysbiosis). Other potential benefits are that possible changes can lead to genetic shifts relating to carbohydrate metabolism, which may help to improve blood glucose and body mass index. These benefits tend to occur with longer time-restricted feeding windows of 16 hours or more.
Diet choices, from the types of foods we consume to when we eat them, play a crucial role in our thyroid and gut health. It’s essential to remember that every individual is unique. What works wonders for one person might not for another. As a gut-health dietitian, my advice is always to listen to your body, stay informed, and consult with health professionals before making significant dietary changes. Your body, especially your thyroid and gut, will thank you for it!
