5 Ways to Nourish your Thyroid

The thyroid is a butterfly shaped gland that resides in front of your throat and under your Adam's apple with an important function of producing and releasing hormones (T4 & T3). These hormones along with the well known pancreatic hormone insulin and cortisol are responsible for regulating your metabolism, providing energy to your cells & regulating your sex hormones.

The function of the thyroid is both simple yet complex. It begins in the brain with an initial signal from the pituitary gland to release a hormone that then stimulates the thyroid to produce and release its hormones. This is not the complete picture however, as we need to ensure the hormones have been converted into the correct form which allows the hormone to enter your cells and complete the required tasks, of metabolising, producing energy, and interacting with other hormones.  Ensuring this final step means no annoying symptoms like fatigue, poor memory, morning stiffness and difficulty losing weight. You don’t need to be experiencing all of the symptoms to indicate your cells have low levels of thyroid hormones.   Key symptoms to look out for include:

·      Lethargy                      

·      Sensitivity to cold     

·      Heat intolerance

·      Mood swings

·      Headaches

·      Vertigo

·      Deafness

·      PMS

·      Voice change

·      Loss of libido

·      Susceptibility to viral infections

·      Unexplained weight gain

·      Difficulty losing weight 

The next question is, how do we look after our thyroid and its hormones?  There are a number of important steps you can take to nourish and support your thyroid and improve these important last steps of the thyroids journey into your cells.   

 

EAT FOODS THAT NOURISH

Include in your diet at least 3 times a week foods high in iodine.  Iodine is an essential mineral required by the thyroid for production of its hormones. 

·      Kelp

·      Wakame/nori etc

·      Oysters

·      Cranberries

·      Mushrooms

·      Fish

·      Dulse flakes (yummy added to your salads and soups)

·      Sunflower Seeds

 

Another important thyroid mineral is selenium, which particularly helps with the conversion into a more useable form.  Foods high in selenium include:

·      Fish

·      Oysters

·      Alfalfa

·      Celery

·      Cashews/brazil nuts

·      Onion

·      Garlic

·      Broccoli

·      Mushrooms

 

FOODS TO AVOID can depend on the individual, however as a guide can include common inflammatory triggers, which can disrupt the balance of conversion, such as gluten, dairy, soy, alcohol and sugar.  

*I would also add that flouride greatly affects our thyroid gland*

 

KEEP ON MOVING

Exercise helps stimulate thyroid gland secretion, ramps up the metabolism and improves your cells receptiveness.  If you are exercising why not get a dose of Vitamin D at the same time, and take a walk outside, this is another very important vitamin for hormone health. 

 

GO ON A DETOX PROGRAM

This is one of my favourite suggestions, and something I like to do once every 6 months.  I don’t realise how sluggish my whole system has become, until a few days into the detox and my bloated belly disappears, I lose a couple of kilograms, and I start feeling great and full of energy again.  Detox programs allow your digestive system including your liver to go on a well deserved holiday.  The liver is always working hard, finishing off jobs for so many other systems including recycling and excreting unwanted biochemicals which include your hormones.  A good percentage of conversion to the active T3 hormone, used by your cells, takes place in the liver, and again selenium is a very important part of this process.  The liver is susceptible to stressors such as poor nutrition, chronic illness and exposure to heavy metals.  Allowing the liver and gut a holiday can ramp up these vital conversion processes again.

  

HEALTHY GUT COLONY

Your friends in the gut, perform many tasks and interactions for us, and one of them is converting your thyroid hormones into the active form utilised by your cells.  About 20% of the conversion is performed by your friendly bacteria.  They can help to reduce inflammation levels in the body, which if left unchecked negatively impact upon your active thyroid levels.  Inflammation causes a rise in cortisol levels, throwing things out of balance.  Regular consumption of fermented foods and drinks in your diet is a great way to maintain a healthy colony.  It is also important to bare in mind that especially after taking antibiotics and even during and after a detox program, a course quality probiotics can positively impact on your thyroid health.

 

SLOW DOWN AND BE MINDFUL WHILST EATING

Take time to enjoy every mouthful and chew with purpose.  This is the beginning of good digestion.  Having a strong digestive system is connected to having a healthy metabolism and hormone balance (as well as a strong immune system).  Eating slowly allows your body to register that food is going in, and gives it a chance to prime all aspects of digestion (stomach acid, digestive enzymes, gallbladder bile and many other chemicals).  Chewing and eating slowly, gives the body a chance to release sufficient hormones associated with satiety giving greater portion control. 

 

Written by Pettina Jaques (Prac student @Seeds Of Health) & edited by Janelle Twine.

How to spend your morning, to change your day

Morning activation sessions are a powerful and creative way to start your day. They incorporate movement and mindfulness, leaving you feeling refreshed, calmer and supported. Being in Cairns, I’m grateful that I have the opportunity to spend so much time outdoors. The beach is nearby and I wake to join many other people enjoying a sunrise swim, walk, or other morning activity. I love using early morning mindfulness rituals as I believe it is what sets the tone for the rest of my day. Even when I’m not at home in sunny Cairns, travelling around in colder parts of the country and abroad, I make sure my day begins in a similar, mindful way. 

What we do in the first hour of being awake can influence how we feel for the rest of the day. Complex morning routines, such as rushing around our homes half-awake, rarely afford us the time to nurture and nourish as we should.  I teach my clients that mornings are to be valued and enjoyed - whether you are young, retired, a mother or a business owner. True to my knowledge, I lead weekly morning activation sessions with a community of women in Cairns. On the days I don’t lead activation sessions, I take the time to move and nurture - hiking up one of the many hills, yoga, beach walking, preparing a nourishing breakfast or simply stretching.

What are morning activation sessions?

Activation sessions are a nourishing morning ritual that grounds the body and grows the mind. We practice conscious breathing, being present and creating intent. My sessions are a combination of rituals that will start your day in the best way possible. These include walking, hydration, warm-up, practicing the Five Tibetan Rites, sun-gazing, meditation and breathing exercises. All done while watching the colours on the horizon change. It’s a really special way to start the day.

So, what are the benefits?

These really are endless. Walking on the beach is a great way to connect to the earth, get the heart rate up, breathe fresh air and activate the digestive system. Hydration during these sessions is paramount. Bringing a drink bottle along with water and freshly squeezed lemon will ensure your body flushes toxins and is working in its most optimum and hydrated state. Stretching and moving will warm up the joints. Carefully selected joint exercises get your body flowing and ready for the day. The Five Tibetan Rites have the power to wake the chakras and energy centres of the body. These five exercises are known as ‘the fountain of youth’ due to the incredible benefit of balancing hormones, opening the heart and activating the thyroid. It’s a great strengthening workout for the core and glutes too! Sun-gazing is a practice to switch on your pineal gland. This helps regulate melatonin (sleep/wake chemical) and serotonin (happiness chemical), keeping your body’s natural cycles and patterns in check. Our pineal gland has a tendency to become calcified as we age and sun-gazing can help in de-calcifying the pineal gland. Lastly, the sessions are a perfect time to set intentions for the day. Each short meditation and breathing practice has a focus and offers insight for the day.  Silent mantras keep our busy minds focused. These, along with the breathing exercises, can be used at different times throughout the day to oxygenate our cells and heal and repair the balance in our nervous system. Mornings are a fabulous time to start over and try something new and different.

Connection and like-mindedness.

The added bonus of activation sessions is the community of women. Here is a little something from one of the ladies who regularly attends the activation sessions: 

“Thanks for another beautiful start to the day yesterday.The morning activation sessions are such a lovely blend of movement and reflection through the meditations and connection with nature, self and community. The past few weeks sessions have really opened my day up well for being present, grounded and focused in my work as a massage therapist. I look forward to continuing this as my regular Tuesday morning ritual.”

Join us!

I run morning activation sessions every Tuesday morning from 6am-7am in Cairns. Simply come along and meet at the southern end of Trinity Beach. Look out for my Seeds Of Health sign as this is the meeting point. Feel free to phone beforehand to check details and don’t forget to bring a friend 0438733103. I look forward to seeing you there!

In house Naturopath with Tyler Tolman

Happy Friday!

Just a quick note today to spread my good news that I will be spending a month in Bali in January working with Tyler Tolman at the Heal Thy Self retreat.  This retreat is a fabulous program designed to enable individuals with chronic illness to heal their bodies using fasting, colonics, massage and self care principles to achieve vitality and heal themselves.

I will be working as the in-house Naturopath while in Bali allowing individuals to safely progress through their 30 day fasting and cleansing program.  The support and the program are amazing and I am so proud to be apart of it.  Check it out here…  I feel really honoured to be able to be there for each individual and watch there lives transform!  I know I will equally learn a lot from being apart of the team.

It is around 3 and a half weeks until I leave for Christmas with my family in Perth.  I will be spending some delicious time with my gorgeous niece Willow while there and soaking up the Perth summer – which I love!  From Perth I will be flying straight to Bali to begin preparing for the intense and fulfilling month ahead.

Please make the most of these next 3 weeks and come and see me for a consultation, food plan or simply to top up on a sleep herbal or digestive support or perhaps some barley grass as an easy way to add greens to your routine during the festive season.

Keep in mind over the festive season to:

  • Drink plenty of water (add lemon to assist your liver health).  Remember 1L for every 22kg.  3L per day is a healthy estimate unless you are a particularly small frame or quite over weight and need to hydrate and flush your body.
  • Consider adding Juice Plus to your routine.  I have been feeling fabulous since trialling it on myself.  It is a combination of fruits, vegetables and berries all harvested and freeze dried efficiently to capture maximum nutrients.  It is a great addition to the season that is upon us while we may celebrate a little more than normal or have a few later nights, perhaps change our regular routine because we are away visiting family or simply want to add more nutrition into the routine that you have already, to kick start 2015 with a bang!  It gives you that extra spring in your step to allow your body to meet all the demands of the Silly Season (& life in general!).  If this interests you please call me to talk further on 0438733103 or email janellecarolyn@gmail.com


  • Every day ensure you are eating living foods.  Be it green smoothies, salads, steamed vegetables, even a simple dose of barley grass powder in water while travelling.  Consider serving a raw cake at Christmas (there’s a great recipe here), or a delicious selection of salads for Christmas lunch.  I will post a Christmas ideas list in my next blog to inspire a whole food Silly Season!
  • Move your body!  Keep up the walking, swimming, dancing, gardening, running around with the kids, skipping, bike riding…you name it, just move your body!  However short or long you can manage, just do something everyday!
  • Stress can increase at this time of year so don’t forget to belly breathe.  Continue 7 rounds of 7, or perhaps you have a meditation you enjoy?  This will make the busy-ness a whole lot easier.

Please note CHOCOLATE WORKSHOPS:

I would be happy to run private raw chocolate workshops with you & a few friends in the lead up to Christmas if you simply give me a call and organise a date that is suitable before December 20th.  I have run many in the past & they are always a real hit (especially in the lead up to Christmas) as everyone loves chocolate BUT may not know about the healthy guilt free version!  Nicole (from Heavenly Cacao, whom I have presented my workshops with in the past) and I are just in the throws of confirming our venue for a raw chocolate workshop on Sunday December 14th.

I will be posting regularly on Facebook and Instagram while I’m away from Dec 23rd- February 12th so please connect on both and follow the phenomenal transformations that will be happening as people release not only the physical but also the emotional and spiritual aspects that have been creating dis-ease in their life.

I don’t leave just yet!  I’m just getting excited and letting you all know I have 3 and a half weeks left for face to face consultations, until I’m back in mid February.  However, I don’t mind setting up Skype consultations while I am away.  I would be happy to.

Please also remember the morning activation sessions are changing to the Botanic Gardens next week!  I intend to meet at the Gardens Entrance on Collins Ave at 5:45am to enjoy a walk around the gorgeous suburb of Edge Hill for 30mins (our normal walking time) & then enjoy breathing and exercises in our new setting of the Botanic Gardens.  Please bring a towel, water bottle and gold coin donation as normal.  I will post a reminder on Facebook early next week…I look forward to seeing you there!

Lastly, I have decided to decrease my blog posts and newsletters to once a month from now on (unless there are workshops or events coming up that I want you to know about) as I know that the stress of checking emails is a reality.  I know that your inbox can fill up all too quickly these days!

Well….this turned out to be not such a short post after all! 

I hope you have a fabulous weekend and I look forward to seeing you or hearing from you soon.

Janelle.

Pregnancy

Hello readers 

Thanks for joining me on this journey of health!

This week I want to share some information with you about pregnancy after it being brought to my attention by Tyler Tolman.


There are many things to consider both prior to getting pregnant & also during your beautiful 9 months of pregnancy.  Here are some wholesome suggestions to consider…

– Breathing: Do you breathe deeply?  Have you tried 7 rounds of 7?  Emphasis on breathing allows the body to excrete toxins, oxygenate every cell, feel energised, enhance the lymphatic system (collects garbage from our blood) and more.  While your body changes and prepares for creating a new being it needs to be oxygenated.  It will also assist with supporting the nervous system during this time.

– Sunshine: Vitamin D from the sun helps our mood, energy and bone health, to name a few.  It is essential to get some everyday – start with small amounts on as much of your body as possible. Try lying naked in your backyard, find a nude beach, or just get outside in your togs. Either way don’t assume that driving from A to B and exposing your arms to the sun is enough vitamin D for the day.

– Whole foods: Juices, dairy free smoothies, green smoothies (all providing concentrated nutrients), fresh fruit, steamed vegetables, listen to your cravings if you feel they are genuine but fill up on good nutrition at the same time.  Here’s a link to some great ideas on my blog…hereherehereherehere, here, & here – that should keep you going for a while!

– If you feel that you are not able to get these nutrients on a daily bases another suggestion or an additional add on would be to start taking Juice Plus – a new product that I am stocking in my clinic.  I am very excited about this product as I know that the fresh fruits and vegetables stored in the tapioca capsule go through a very strict, clean process to ensure the nutrients are well maintained – from paddock to capsule.  It is unbelievable what is inside  I feel this is a fabulous addition to include in your routine to ensure, along with lots of fruits and vegetables, you are those extra nutrients to support your body while it has extra demands.

– Good quality oils rubbed on your belly, breasts, hips, etc everyday.  Consider using coconut oil, olive oil, sesame oil (this oil is very grounding), jojoba oil, rose hip oil.  There are many to choose from.

– Exercise: ensure daily walking (30mins or more), weights or strengthening exercises where you can to keep the body well adjusted and strong as it goes through changes, yoga is a fabulous strengthening exercise that also allows for a mind/body connection and concentration on breath.

– Support around you and healthy relationships so that you feel supported during this time of change, growth and creation. Choose to surround yourself with positive people.  This will uplift your soul, nourish your nervous system, allow you to enjoy the highs and feel supported during the trying times.

Here is the link if you want to watch a video by Tyler Tolman on the topic of pregnancy:  http://tylertolman.com/health-articles/how-to-have-a-healthy-pregnancy

You may already know that I will be supporting Tyler Tolman in Bali this coming January!  People with chronic disease will be attending this 30 day fasting and cleansing program in order to heal their conditions.  This is something I am very passionate about and excited that I am able to work along side Tyler and support these individuals through their journey with my Naturopathic knowledge and skills in order to create healthy change and transformation in their lives.  If you are suffering from a chronic condition and feel this resonates with you then check out the program for this coming January right here.


Gratitude breeds GRATITUDE

Hi healthy readers 

Do you practise gratitude?  If you do, how often do you do it?

With what has been going on in my life lately I have definitely needed to review where I am putting my focus.  I know that I have found great benefit in focusing on gratitude in the past and it came to my awareness yesterday morning during my morning hike up Glacier Rock that it was time to put some attention and energy in to it again, as my practice has slipped away.  It’s time to focus on gratitude again.  Would you like to join me?

 

Gratitude is something that breeds gratitude.  It gives us more energy, it allows us to feel more relaxed, it increases our self esteem, it improves our decision making, increases our productivity, we feel less envious of others, it helps us feel optimistic about the future & it also boots our immune system.  So…by constantly focusing on gratitude a few times a day, you increase your wellbeing. The interesting thing is by focusing on gratitude, it makes us feel more grateful.  It draws our attention to other things we can, or perhaps already are, grateful for.

My task for you is to grab a journal, book or notepad, and pop it beside your bed.  When you first wake in the morning I want you to write down 5 things that you are grateful for.  When you go to bed I want you to do the same.  Throughout the day you may find yourself focusing on what you are grateful for – what you wrote down in your journal this morning or last night.

NOTE: Cultivating gratitude is a skill…it takes practise.  I challenge you to do it for the next 14 days.   Morning and night.

Gratitude makes us nicer, more trusting, more social & more appreciative of everything in our surroundings. Keeping a gratitude journal can lower depression symptoms.  It is also known to support health concerns like high blood pressure.

If you want to improve your health – improve your mind.  

‘Bathe’ in the blessings surrounding you. You can do this by focusing on the little things or big things surrounding you.  I’m going to start, for you to then follow. I am most grateful for:

  • my beautiful friend who seems to have the right words to say when I call her,
  • crawling under my doona into a warm cosy bed each night


  • watching sunrise yesterday morning from the half way point of my bushwalk
  • the ability to dream
  • being able to sit in a warm epsom salt bath if I choose to while the rain falls on the roof 

So just before you go to bed at night ask yourself WHAT AM I GRATEFUL FOR IN MY LIFE?

Are you going to join me with 14 days of gratitude?  Do you want to feel more relaxed?  Have more energy?  Be more productive?  Feel more optimistic?  Boost your immune system?

I would love to hear in the comments below if you are going to join me, or if you perhaps already have a daily practise of gratitude?  What are you grateful for?  Tell me below, I would love to know!

I look forward to feeling the benefits and knowing you are joining me on the journey 

Have a beautiful afternoon x

Janelle.