fix your fatigue

Get Your Protein!

If you follow me on this blog, podcast or socials, chances are you have heard me talk about the importance of consuming enough protein in each meal. Having a thyroid gland plays an important role in the body’s metabolism and regulating hormones. But if you don’t have a thyroid, protein is even more critical because it helps your body to function properly. Eating enough of the right kinds of proteins can help you maintain muscle mass and strength, as well as healthy bones and heart. It can also prevent fatigue, weakness, and other symptoms that can arise from not having enough protein in your diet. In this article, we will discuss the importance of consuming protein when you do not have a thyroid gland and provide general tips on how to ensure you get enough each day.

Not All Proteins Are Created Equal

The first step in understanding how much protein you should be consuming is to recognize that not all proteins are equal. Different types of protein can provide different benefits and nutrition, so it’s important to select the best sources for your body. Animal-based proteins like meat, eggs, dairy products, fish, and poultry contain all the essential amino acids your body needs in order to function properly and should form the foundation of your daily diet if you don’t have a thyroid gland. Plant-based proteins such as beans, nuts, seeds, and legumes can also supply certain essential amino acids but may lack some of the others found in animal proteins so it’s important to choose foods from both categories when planning meals.

Symptoms of Not Consuming Enough Protein

There are a variety of symptoms that can arise if you’re not getting enough protein in your diet. Some of the most common ones include fatigue, muscle weakness, impaired wound healing, and slowed growth. If you’re experiencing any of these signs or other health problems, it’s important to consult with your health practitioner to determine if an increase in protein consumption is necessary.

How Much Protein Is Necessary If You Don’t Have a Thyroid Gland

Generally speaking, it’s recommended that individuals without a thyroid gland should aim to consume at least 0.8-1g of protein per kilogram (2.2lbs) of body weight each day. For example, someone who weighs 70kg (154lbs) should aim for 56-70g of protein every day. It’s also important to note that this amount can vary depending on individual factors, such as gender, age, activity level, and medical conditions.

Consuming the right types of proteins can be a challenge if you don’t have a thyroid gland. To ensure you get enough each day, try to plan out your meals ahead of time and make sure they include animal-based proteins like meat or fish and plant-based proteins like legumes or nuts. You may also want to consider supplementing with protein powders or bars if needed.

It’s important to be aware of how the lack of protein can further affect your body if you don’t have a thyroid gland. By consuming the right types of proteins and making sure you get enough each day – and more importantly, in each meal –, for individuals who do not have a thyroid gland. Eating enough of the right types of proteins can help maintain muscle mass, strength, healthy bones, and heart health as well as prevent fatigue and other symptoms from arising.

Not sure where to start?  Download my free 7-day meal plan and you’ll get an introduction to eating balanced meals and snacks.  In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

A Real Talk About YOUR Health

Okay, let’s have a real, heart to heart talk this week. I spoke with someone the other day that had been seeking out help for her symptoms:

  • Anxiety: One of the big ones was anxiety,
  • Mental Health: Depression was another major symptom.
  • Gut Health: She has horrible, horrible gut health.
  • Pain And Fatigue: She’s tired, has aches and pains and swollen joints.
  • Inability to Lose Weight. She can’t lose weight no matter what she does.

As we talked on the phone. I gave her hope. She was excited, and then she got a migraine which stopped her in her tracks for a while and she couldn’t really move forward with my 1:1 program. So, I instead offered her my All-Year Resolution Support for $47 a month, which is an amazing program, however, if you want to take your nutrition and health to the next level and do a really deep dive onto the one-on-one work we do, that’s not where you’re gonna get it. I’m talking about testing, vitamin and mineral assessment, etc., which will help explain why you feel the way you do.

The Client’s Frustration

While I did offer her my $47/mo. program – mainly due to her hesitancy in having to see yet another practitioner – as she had seen many different practitioners for many different reasons. Over the course of 15 years, she had seen over eight different practitioners and yet to this day, she still feels like absolute garbage. She ultimately decided to sign up to my 1:1 program with me.

Here Comes the Anger

So, we worked on our first deep dive, our one-on-one to look into testing and to look into what is really going on at the root of her problems.

As part of my 1:1 program, I have a very extensive questionnaire that a client will have to go through and then we discuss all answers. After discussing them in detail, I ask more questions. I get super nosy. I dig deep! Remember when I initially said that one of her major symptoms was anxiety and poor gut health? As I write this, it just really angers me. I learned that her daily routine – you know, how people have a cup of coffee every morning? – well, she was having a cup of MiraLax every morning for the last, I don’t even know how many years. I immediately raised the red flag, mind blown that no one in all of this time has ever said to her:

“Hmm, you’ve taken MiraLax for this long and you have anxiety, and you have really poor, shitty gut health, no pun intended…”

If you struggle to be regular, there’s other things you can do than to take polyethylene glycol in a powder form every single day of your life! What are these practitioners thinking? How did it take me, the eighth practitioner to work with this person to have the light bulb go on and say:

“That’s not it! That’s not what you need to do! We’re gonna do something different, and I can help you.”

If that sounds like you, and if you’re frustrated and annoyed and just frankly pissed off with the way you’ve been treated by other practitioners with your health, sign up for a Free Call, join my Health Reset Membership, my All-Year Resolution Membership, or join me 1:1.

I can help you; I promise!

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

Walk Every Morning To Boost Your Energy

Walking is one of the most accessible and simplest forms of exercise available, and it can be surprisingly effective at increasing energy levels. Not only does walking increase your heart rate, which pumps more oxygen to your cells and boosts metabolism, but it also helps regulate hormones like serotonin and endorphins that are associated with happiness and enhanced energy. Furthermore, incorporating a regular routine such as a morning walk into your daily lifestyle can help break monotony or boredom and recharge your batteries throughout the day. Here are some tips on how to maximize the benefits gained from walking in order to boost your energy levels.

Why Walking Increases Your Energy

The most obvious benefit of walking is that it increases your heart rate and gets oxygen flowing to cells throughout the body, which in turn helps to boost metabolism. This helps to break down foods more efficiently and use them as fuel for energy. Additionally, walking can release endorphins and other hormones associated with happiness and improved moods, leading to enhanced feelings of vitality. Finally, studies have shown that outdoor walks in nature are especially beneficial due to their calming effects, providing a sense of sanctuary from everyday stressors.

Why Walking in the Mornings Can Increase Your Energy Levels

Early morning walks are an excellent way to jump-start your day and get going with a burst of energy. As the sun rises, your body is naturally stimulated by endorphins and hormones associated with happiness and energy release. Furthermore, walking in nature can help to bring balance to the mind, clear mental clutter caused by stress, and put you on track for a productive day ahead.

Start with a 30-Day Challenge

If you’re not sure if daily walks can really boost your energy levels or not, why not give it a try? Try taking 10–15-minute early morning walks each day for at least 30 days and see how you feel after that time period has passed. After such a short amount of time, you should have some sort of indication as to whether this activity is beneficial or not.

General Tips

First, set aside a specific time each morning to take your walk and make sure you stick with it. This will help to ingrain the activity into your daily routine and increase your chances of success. Second, remember that walking doesn’t have to be boring; try incorporating activities such as listening to music or podcasts, play games like “I Spy” with friends or family members, or even take a book along for some light reading material. Lastly, don’t forget to warm up before your walks in order to prevent any injuries from occurring.

Overall, walking is an easy and accessible way to boost energy levels throughout the day. Incorporating this activity into your daily routine in the form of a morning walk can be especially beneficial, providing clear mental clarity and a sense of balance. Additionally, it can help to release endorphins and other hormones associated with happiness and energy boosts. Try out the tips provided here to make the most out of your walks and get started on recharging your batteries today!

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

5 Common Causes of Poor Gut Health

What is Poor Gut Health?

Gut health is the condition of the digestive system, which includes the stomach, intestines, and other organs that aid in digestion. This system breaks down food into nutrients that the body can absorb and use for energy. A healthy gut allows the body to absorb these nutrients efficiently and eliminates waste effectively.

However, poor gut health can lead to a number of problems. These include bloating, constipation, diarrhea, acid reflux, and difficulty digesting and absorbing nutrients. In some cases, poor gut health can also be a sign of an underlying medical condition.

Common Symptoms of Poor Gut Health

There are a number of different symptoms that can be associated with poor gut health. The most common include bloating, constipation, diarrhea, acid reflux, and difficulty digesting and absorbing nutrients.

  • Bloating is a common symptom of poor gut health. This is often caused by gas or fluid build-up in the stomach or intestines. Bloating can also be caused by food sensitivities or intolerances, such as lactose intolerance.
  • Constipation is another common symptom of poor gut health. This occurs when there is difficulty passing stool or there is a decrease in the frequency of bowel movements. Constipation can be caused by a number of different factors, including dehydration, a lack of fiber in the diet, or certain medications.
  • Diarrhea is another common symptom of poor gut health. This is usually caused by an infection or food intolerance. Diarrhea can also be a side effect of certain medications.
  • Acid reflux is another common symptom of poor gut health. This occurs when stomach acid flows back up into the esophagus, causing heartburn and other symptoms. Acid reflux can be caused by a number of different factors, including a hiatal hernia, diet, and certain medications.
  • Difficulty digesting and absorbing nutrients is another common symptom of poor gut health. This can lead to nutrient deficiencies and weight loss. Difficulty digesting and absorbing nutrients can be caused by a number of different factors, including celiac disease, Crohn’s disease, and ulcerative colitis.

5 Most Common Causes of Poor Gut Health

1) Gluten in Your Diet: Gluten is a structural protein found in wheat, rye, and barley. It can cause a number of different gut problems, including bloating, constipation, diarrhea, acid reflux, and difficulty digesting and absorbing nutrients. If you have a sensitivity or intolerance to gluten, it’s important to avoid foods that contain it.

2) Wrong Fats: Fat is an essential part of a healthy diet. However, too much of the wrong kind of fat can lead to gut problems. Saturated and Trans fats can cause inflammation in the gut, which can lead to a number of different problems, including bloating, constipation, diarrhea, and acid reflux.

3) Too Much Alcohol: Drinking too much alcohol can lead to a number of different health problems, including liver disease, pancreatitis, and gastritis. Alcohol can also cause inflammation in the gut, which can lead to a number of different problems, including bloating, constipation, diarrhea, and acid reflux.

4) Lectin Sensitivity: Lectins are proteins found in plants. Some people are sensitive to lectins and can experience a number of different gut problems, including bloating, constipation, diarrhea, and acid reflux. If you think you may be sensitive to lectins, it’s important to avoid foods that contain them.

5) Too Stressed Out: Stress can lead to a number of different health problems, including heart disease, anxiety, and depression. Stress can also worsen existing gut problems. If you’re feeling stressed, it’s important to find ways to relax and reduce your stress levels.

Download My Free Meal Plan

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

Gluten Free Can Be Easy!

Gluten is a type of protein found in wheat, rye and barley. For some people, consuming gluten can cause health problems. If you have celiac disease, for example, eating gluten triggers an immune response in your small intestine that leads to damage. For others, going gluten-free may help with digestive issues, fatigue or other symptoms.

There are many delicious and healthy foods to choose from when following a gluten-free diet. With a little creativity and effort, you can make meals that are not only nutritious but also enjoyable to eat.

Here are some tips on how to incorporate a gluten free diet:

Why Go Gluten Free?

If you have celiac disease or non-celiac gluten sensitivity, you need to avoid gluten to stay healthy. For some people, avoiding gluten can also help with digestive issues, fatigue or other symptoms.

What Does Gluten Free Do to Your Body?

For people with celiac disease, consuming gluten triggers an immune response in your small intestine that leads to damage. For others, going gluten-free may help with digestive issues, fatigue or other symptoms.

Best Gluten Free Foods to Incorporate into Your Diet

There are many delicious and healthy foods to choose from when following a gluten-free diet. With a little creativity and effort, you can make meals that are not only nutritious but also enjoyable to eat.

    • Sweet Potatoes: Sweet potatoes are a nutrient-rich food that are naturally gluten-free. They’re a good source of fiber, vitamins A and C, and potassium.
    • Fruits and Vegetables: Fresh fruits and vegetables are always a good choice for a healthy, gluten-free diet. There are many fruits and vegetables that are naturally gluten-free, such as apples, bananas, oranges, carrots, and potatoes.
    • Beans and Legumes: Beans and legumes are a good source of protein and fiber. They’re also naturally gluten-free. Some examples include black beans, kidney beans, lentils, and chickpeas.
    • Nuts and Seeds: Nuts and seeds are a healthy, gluten-free option. They’re a good source of healthy fats, fiber, and vitamins and minerals. Some examples include almonds, cashews, pumpkin seeds, and sunflower seeds.
    • Gluten-Free Flours: There are many types of gluten-free flours that can be used in place of wheat flour. Examples include almond flour, coconut flour, and rice flour.
    • Meats: Most meats, including beef, chicken, pork, and fish, are naturally gluten-free.

Why Can’t People with Celiac’s Disease Eat Gluten?

Celiac disease is an autoimmune disorder that affects the digestive system. When people with celiac disease eat gluten, their body mounts an immune response that attacks the small intestine. This can lead to damage of the lining of the small intestine and problems with absorption of nutrients from food.

General tips

Here are some general tips for following a gluten-free diet:

• Read Labels Carefully: Gluten can be found in many processed foods, so it’s important to read labels carefully. Look for products that are labeled “gluten-free,” “certified gluten-free” or “made with no gluten-containing ingredients.”

• Avoid Cross-Contamination: When preparing food at home, be careful to avoid cross-contamination. Use separate cutting boards and knives for gluten-containing and gluten-free foods and wash your hands thoroughly after handling gluten-containing foods.

• Be Aware of Hidden Sources of Gluten: Gluten can be found in many unexpected places, such as in medications, lipstick and playdough. When in doubt, check with the manufacturer to see if a product contains gluten.

Following a gluten free diet can be healthy and delicious! With a little creativity and effort, you can make meals that are not only nutritious but also enjoyable to eat.

Download My Gluten-Free Meal Plan

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

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