Adrenal Glands

Want to Lose 5 pounds easily? Get started with this 1 quick (thyroid) tip

Let’s not beat around the bush.

The number one complaint that women with a low-functioning thyroid complain about is: weight gain.

It’s a controversial topic that no one really wants to talk about it. Aren’t we supposed to love ourselves through and through even with those extra lbs?

Surely, “it’s not about the weight”. Feeling good isn’t about the numbers on the scale. Feeling good certainly comes from the inside out.

Aaand…… most of us start to cringe when we’re 5 to 10 pounds above our normal because it just. doesn’t. feel. good.

If you’re like the women that I see in my practice, likely you wouldn’t mind losing a couple of pounds. Keep reading and check out this thyroid tip to lose a few pounds (quick!).

5 pound weight loss
5 pound weight loss

Hormones and Weight Gain

Oh hormones.

They are beautiful and threatening all in the same sentence.

On one hand, they grace us with the ability to have children, give us energy and spark our creative cycles.

On the other, hormones drive us up-the-wall emotionally and have the ability to bring us to our knees within minutes.

There are 4 glands at work that balance our your hormones; pituitary, thyroid, adrenals and ovaries (pancreas in menopausal women). Granted all 4 work together, but two tend to get the spotlight (especially when we’re talking LBs): adrenals and thyroid.

These two glands, the adrenals and thyroid, are all about energy production and metabolism. The adrenals make the energy for your body and your thyroid doles it out.

To keep it simple, think of your adrenals as the energy producer and your thyroid as the energy manager. If either of these glands is on the down low, then energy tends to sag and pounds can add on quite easily.

A Little More Specifics For You

Your amazing human body has two adrenal glands located at the top of each kidney. Each adrenal gland is composed of two parts: the outer part called the adrenal cortex and the inner adrenal medulla. Both areas of the adrenals secrete specific hormones to affect many different bodily functions.

Cortisol is a glucocorticoid that is secreted by the adrenal cortex.

Cortisol is involved in our body’s stress response and helps regulate metabolism.

When stress goes up, cortisol levels rise too. Higher cortisol levels in the blood make us feel more hungry and increases cravings for “comfort” foods.

Cortisol also has a sweet relationship with the thyroid. The thyroid gland needs just the right amount of cortisol to function properly.

Too much cortisol (cause by a stress response of the adrenal glands), causes your body cell’s to no longer respond to the thyroid hormone signal.

Whew…..that’s a big deal.

In essence, your adrenals are making energy, but your body can’t respond to it. And sooner than later, your system needs more and more thyroid hormone to get the same metabolic effect.

If your system can’t provide the thyroid hormone, weight gain is sure to follow suite (whether we like it or not).

The Not-So-Crazy-Works-For-Everyone Secret to Weight Loss

Are you ready?

Listen closely.

Eat. More. Veggies.

I know most of us think that we eat enough veggies, but honestly you can never have enough. 

Let's make sure that we've got this straight. I’m not suggesting that we become vegetarians. It’s really important to get a balance of proteins, fats, and carbs. Yet, most of us can benefit from the idea of being a “vege-phile” [a person who loves veggies, grabs veggies and goes for more veggies]. We don't need to eat like monks, but eating more veggies fuels our system and helps our thyroid in ways that we can not even imagine.

Vegetables are your power-packed, guilt-free, I-love-me food. Because they are so loaded with all the good stuff and easy to digest, you can virtually eat as much as you want without putting a drag on your metabolism. In fact, the more veggies you eat, the more you’ll rev up your metabolism.

Sneak in More Veggies with these EZ Tips

1. Chop Ahead: For some reason, veggies just aren’t as easy to reach for as cheese and crackers. Here’s what one client did when she heard the eat-more-veggies tip; she cut veggies on Sunday and put them in a clear Tupperware container for the week. That way she could see them and grab ‘em easily. [By the way- she’s dropped 8 pounds in a 4 week time period….not bad, ‘eh].

2. Have Veggie Snacks: Research shows that it’s hard to get enough veggies in at meals alone. Go ahead and beat the research by having veggies when you’re hankering for a snack. Here’s the good news: veggies are guilt-free foods so go ahead and munch away on as many as you want.

3. Go for Ferments: Veggie ferments are power packed for two reasons. #1: They are ready to go. Just add as a side condiment to your meal. #2: They are loaded with good probiotics for digestion. It’s like getting a bonus with your veggie package.

4. Veggies After Dinner: It can be easy to munch away on any old thing after dinner. Eventually one snack turns into another and suddenly we’re four snacks down the road. Think veggies after dinner and get the munchies out while you’re crunching on red peppers, carrots, or cucumbers.

If You Care, Make Sure to Share

If you’re digging the eat-more-veggie idea and thinking that it just might help you shed a couple pounds, then pass this post along to a friend or two.

Click on your fave social share button, or forward this post along in an e-mail. 

Here's to fresh veggies and a healthy thyroid

~ Kristin

My Go-To Sleep Trick to bring on More Zzzzzzz’s

Ahhhhhh sleep…….

For so many of us with low-functioning thyroids,

we have a bit of a love::hate relationship with sleep.

Either, we sleep so hard that it’s impossible to drag ourselves out of bed.

OR

Sleep evades us. We have a hard time falling asleep, it’s challenging to stay asleep

and all we really want is a good night’s sleep.

And it all seems to get a bit more aggravated as we age.

Toss in the stress of work, a couple of kids, mis-communication with a partner and

you’ve got a sleep quagmire. (Can you relate?) 

get more zzzzz's
get more zzzzz's

Benefits of Sleep for Thyroid Types

The benefits of sleep have been touted for a looooong time.

Sleep is known to:

• Boost the immune system to stave off colds and flus

• Better weight control

• Help with memory and learning

• Improve mood

But there is one thyroid factoid that is particularly important when we’re talking

about sleep and how it affects your hormones.

Here’s What YOU Need to Know...

Your endocrine system gives your body a certain rhythm. It helps us to ramp up

during the day and it also helps us to calm down in the evening. Just like the tides of the ocean,

our hormone levels have the tendency to rise and fall throughout a day’s cycle.

Most people don’t know that our TSH (the hormone your pituitary releases to stimulate your thyroid)

is no exception. Your pituitary releases TSH in spurts.

Even though we’ve come to know (and love/trust) TSH values, they are not static throughout the day.

In fact, TSH output tends to be highest at night! Dr Philip Young- author of Thyroid: Guardian of Health- notes that

many hypothyroid patients actually will test hyperthyroid in the evening hours.

Bottom line: A good night’s sleep will help your body’s natural rhythm and improve thyroid function over time.

So……What To do?

Even with all the pre-sleep rituals, quality zzzzz’s can evade us. Every now and then, in the middle of the night

we find ourselves staring at the clock like it’s our worst enemy- just counting down the hours

until we need to be up and at ‘em.

If you find yourself tossing and turning, here’s my two-step formula to lull yourself back to sleep.

1. Relax:Waking up in the middle of the night is one of the easiest ways to trigger panic.

Suddenly, all sorts of debilitating thoughts creep in. Most sound like this:

Oh my gosh, I’m going to be sooo tired tomorrow.

I’ve got so much to do, I can’t believe this is happening or

I have got to get back to sleep…..

and then those thoughts roll over and over onto each other as if we can’t press the stop button.

Sometimes the anxiety of not sleeping just makes matters worse. Step 1 of the two-part formula is to

take a breath and re-wire your thoughts. Rather than go into panic mode, fall into acceptance.

Instead of going off on the stress, blame, get mad at yourself-for-something-you-really-can’t-control train,

shift your thoughts to something like this:

OK I’m awake. I trust my body and I trust that I am getting the perfect

amount of sleep for me. Then, go into this simple meditation practice.

2. The Practice:Clasp your hands behind your head. Close your eyes and soften your brow.

Just breathe. Rotate your head to the left, keeping your eyes closed and soft.

Gently hold this rotation for 3-5 minutes (sometimes I even doze off here).

No need to time it, just hold the rotation. When you feel ready, go ahead and slowlyrotate

your head to center, pause for a moment and then rotate your head to the right.

I’ve used this quick little practice time and time again with no-fail. Rotating the head in this way

calms the nervous system and relaxes the mind. Eventually, it will eventually bring you into a peaceful slumber.

Share the Zzzzz’s

This past year- I realized that I just can’t do it alone. I put social media on hold so that

I can focus 100% on my true-blue followers [the peeps who have signed-up here to be part of my on-line tribe].

Soooooo, if you found this post helpful, interesting or even inspiring, please take a minute

and share it with your friends by clicking on the links below. Sharing is one of the best ways that

we can spread the zzzzzz’s and keep the tribe going and growing. Thank YOU!

Sending you peaceful nights and sweet dreams!

~ Kristin

Because there's no need to guess...

Something has happened in the last few months.

The on-line side of my biz might be relatively new, but even I know when a cord has been struck.

Over the last few months, the traffic to my site has doubled, tripled- and last week- it honest to goodness quadrupled.

there's no need to guess
there's no need to guess

Whatever you put your attention on grows… right?

I had no doubt that this would eventually happen, but at the same time,

I didn’t think it would happen this quickly.

It seems to me that this is an indication [or maybe a “sign”] that we’re ready to take a big step together.

A Little Background Before I Ask

There was a time when my thyroid was so wonky that I could barely get out of bed.

My cycles were painful and erratic, my hair was falling out, and

I felt like I was clinging onto the edge of a very big mountain.

My hormones were literally- a giant mess.

Now, bear in mind, every Western test that I ever took came up negative.

My docs couldn’t find a problem and the only solution that they could offer involved a pill.

I knew I had to get to the bottom of this situation because I just couldn’t go on living this way; exhausted, cranky, and miserable.

So, I dug deep and buried my head into alternative therapies. I studied Chinese medicine and whole food nutrition. I learned as much as I could about supplementation and stress management. I made it my mission to understand the in’s and out’s of hormones and the thyroid, in particular. Heck, I had to… my health depended on it (and so does yours).

The Good News {…I’ve got the answers}

After putting in the time, wading through the myths (believe me- not everything out there is good info) and making plenty of mistakes. I’ve stuck with only the most effective tips to get the results that you need to support your thyroid and live your best life possible.

But before I can move ahead and create top-notch programs, posts and content to help you on your way to hormonal freedom- I’ve got to know what you don’t know.

What You Can Do

Because it’s time to stop guessing, I’ve made the world’s shortest survey (I promise- it’s only ONE question). As a big thank you to those of you who take the extra step to answer my one-and-only question, you’ll be at the top of my VIP list and join my “Inner Circle”.

You’ve got to know…I LOVE giving back.

Answer the question, join the “Inner Circle”, and you’ll be seeing some sweet surprises, discounts, and offers when the time comes for sharing. Don’t worry. I’m not into hijacking your in-box. I’m here to help you take control of your thyroid and get your life back.

Take the world’s shortest survey by clicking right here  (yep, it’s only one question).

Let’s Help As Many Women As We Can

Listen, no one wants to keep living in a thyroid slump. It’s miserable to not have energy to engage with family and friends.

It’s humbling to have clumps of hair falling out. And, it’s downright depressing to feel like you’ll gain weight just by looking at a piece of cake.

Guess what? We’re not alone.

If you want to help other women understand their thyroid so that they can be their best, then hit the social share button at the bottom of this page to pass this post along to as many girlfriend’s as possible. The more ladies who take the time to answer “the question”, the more people we can help.

Go ahead and share it on Facebook, send it out on Google +, e-mail it along. Heck, shout it out at the grocery store or send it via smoke signals. Let’s help as many women as we can.

From the bottom of my heart, thank you, thank you, thank YOU for taking the time to answer my burning questionand for passing it along.

I am so looking forward to helping you solve your hormone mystery.

With so much love!

~ Kristin

The ONE Habit that can Help Your Hormones for Good (...seriously)

adrenals rest
adrenals rest

Between my one-on-one clients and skype sessions, there is one question that

comes up in my office over and over and over again.

Even after going through the diet and the supplements, everyone wants to know,

“What can I do right now (to help my hormones)?”

Over the course of years (by years, I mean the 13 that I’ve been in practice- eeeeks where has the time gone?),

I’ve come up with one simple habit that can make all the difference in your hormones.

A Bit of Background Before We Start

When the “h-word” comes up, it’s really tempting to put all the attention on the thyroid gland.

Some may say the thyroid is a movie star of sorts when it comes to the endocrine system for two reasons:

1. Easy to Test. Blood tests are routinely used to check

thyroid status (...even if they’re not foolproof.)

2. Easy to Treat. There are meds that are easily prescribed to deal with

thyroid concerns (although the meds might not be the only answer for you.)

Even with this sort of “star power”, you need to understand that your thyroid is not your endocrine system.

Ahem….did you get that?

Your thyroid isnotyour endocrine system.

In fact, there are 8 glands in all that make-up your endocrine system, 

and 4 that are the big players. I call them the: 

4 Corners of Your Endocrine House. 

They are the pituitary, thyroid, adrenals and ovaries in childbearing women-

or the pancreas in menopausal ladies.

If you want to be the master of your “Endocrine House”, then all four of these glands need to be

communicating in a healthy way. In particular, the relationship between the

adrenal glands and thyroid is muy importante (note: too much cortisol depresses thyroid function in a snap.)

Get Your Legs Up The Wall

legs up wall
legs up wall

Getting your legs up the wall has many benefits:

• Calms the mind (Can I have an hallelujah?)

• Adrenals rest and recalibrate so that they can communicate with your thyroid gland better

• Takes pressure off the venous return (That’s fancy speak for, “it helps varicose veins".)

• The heart has to pump stronger to get the blood back up the legs (So, you’re exercising while resting.)

This is not one of those it-sounds-too-good-to-be-true tips. Trust me on this; it works.

Here’s what to do:

Set the stage: Make sure that you’re in a quiet place and you’ve got at least 10 minutes. You’re going to want to be able to close your eyes and deeply relax. Legs Up the Wall doesn’t have the same effect if you’re chatting away on the phone or flipping through messages, so make sure to create the space to give your adrenals the love that they need.

Step 1: Lay on your back with your hips about 6 – 12 inches away from the wall. Tip: Bend your knees and put your feet on the wall. If your thighs are at a right angle to your back, then your hips will be the perfect distance from the wall.

Step 2: Straighten your legs up the wall, so that your heels are making contact. Keep your knees straight and your legs relaxed.

Step 3: Place a pillow under your head. You should feel really comfy here.

Step 4: Clasp your hands and place them either under your head OR under the pillow.

Step 5: Close your eyes and bring your awareness to your breath. Inhale for a count of 2 and exhale for a count of 4.

Step 6: “Hang out” here with your eyes closed for 10 minutes and breathe in the adrenal love.

That's it. Now go ahead and give it a try, and make sure to let me know how it goes in the comments section.

Psssst…..pass it on

If you liked this post and you've got a friend who is overworked or has too much on their plate, make sure to spread the adrenal love by hitting the share button of your choice to the lower left. It's amazing how one little trick can make a big difference over time.

Here's to happy, rested adrenals!

~ Kristin