I have a gripe.
When did people (or certain “health” enthusiasts) lose their identity to their nutritional persuasions, and begin to define themselves by whatever popular food philosophy they follow?

Example:

“Hello, my name is (Jack/Jill) and I am a _______ (fill in the blank) Vegetarian / Vegan / Paleo / WAP / Macrobiotic / Raw-foodist / Primal …”

At an organic “health-food” convention I attended a few years ago in New York, I met a young man who introduced himself as being “85% Raw Vegan” and then proceeded to ask what “percentage” I was?  I responded (baffled) that I hadn’t calculated that lately, ah sorry.

Have we modern Westerners gone mad?

It’s an unhealthy trend, this fixation on food labels.  Over years of client work I see that the more attached to a dietary label a person is, the more disconnected they are with their body (it’s signals and nutritional needs).

Nutrition wasn’t meant to be religion.  It should be based purely on your biological and metabolic needs, to nourish, fuel, replenish, repair, build and satiate, to function optimally and asymptomatically, whatever that needs to be for you. And that’s it.

But if you’ve fallen in love with a philosophy first, you aspire to (for example) a “Primal” tag (whatever that really means), you’re following the rules and it’s working for you, then great.  By “working for you” I mean that if after eating a certain way consistently for an extended period of time, you …

• feel balanced, satisfied, in control and free of cravings
• experience streamline, efficient, quiet digestion (food in, nutrients absorbed, tummy flat, waste out)
• have deep, restorative, uninterrupted sleep and wake replenished
• maintain a core body temperature of at least 36.6° through the day and a resting pulse between 75-85  (indicating your nutrition is meeting your metabolic needs, stable blood sugar is maintained, thyroid hormone is being converted along with youth hormones such as Progesterone, adrenalin is not unnecessarily triggered that causes tissue breakdown accelerating ageing)
• (as a female) glide through the monthly cycles comfortably  (without menstrual tension or any other hormonal discomforts or fertility struggles)
• maintain a healthy weight and natural muscle tone without extreme exercise and your body retains no unnecessary fat stores  (especially not around the belly – equates to adrenalin excess; or on the back – equates to excess estrogen)
• have joints that are supple and agile
• have a temperament that is calm, content; mind is clear and focused (not plagued by anxiety or tension)
• experience consistent energy
• have nails that are smooth, un-ridged, gently curved, spotless and strong
• have a strong appetite from the moment you wake up
• manage stress well and recover from exercise painlessly
• are able to live happily, eat out on occasion, socialize and still feel great (without food-related stress or obsession)

….. then it’s working for you!

If not, or if after a while you notice undesirable changes, then you need to adjust, tweak, reassess, question, dig, learn, shift.  And continually tune in to your body.  Any symptom is your body signaling that it needs help and its needs are not being met. Don’t ever ignore these signs.  If your dogmatic dietary discipline is failing you, yet you’re still hell-bent on believing it’s “healthy”, then you’re headed for trouble, and you’re missing the point.  Your attachment to this belief will in fact be stunting your progress and inhibiting critical thinking.

How to tell if you’ve become too entrenched in a philosophy and you’ve diverted from prioritizing your body’s basic needs?  Listen to your internal dialogue.  Question your perceptions of a certain food and where these responses are coming from.  Does it stem from a theoretical ideology that you’d like to believe or from clear, concise, educated understanding?  Challenge yourself and question your beliefs.  And listen to your gut, literally!

It’s an increasingly common trend I’m seeing in new clients: they’ve read a book or attended a seminar, then become engrossed in a philosophy that has seen them shift their eating in an extreme way.  They love the concept, but my goodness some of them are struggling as far as health is concerned.  Some of the issues that present: Macrobiotics with bloated bellies and lethargy, Paleo advocates with inflammation, hypoglycemia, liver burden and eventual weight-gain, Vegans and Vegetarians with wasting muscle, prematurely wrinkled skin, infertility and low libidos, Weston A. Price disciples with nausea, cholecystitis and indigestion, and Raw-foodists with damaged thyroids, loss of pallor, skeletal frames and IBS.  Once they let go of their dogmatic ways, and address the body’s needs at a cellular level intelligently, they begin to see the body balance and heal.

And caution speculating on some ancestral wisdom.  Who’s ancestors are we talking about? From where and when exactly?  Yes of course we’re better off eating meals that more so resemble what our great grandmother might’ve prepared, but we need to address the needs of who we are now, and how we live today. It’s definitely a positive start but not the complete answer for most. The stressors of today didn’t exist back “then” (xenoestrogens, dioxins, radiation, sedentary work, inherited genetic damage etc, etc).  And in terms of looking even further back: how do we really know what and how Paleolithic man ate?  And I don’t know about you but I wouldn’t describe my body or lifestyle as being anything like that of a caveman or Ice Age being …?

Of course you can take “healthy” elements from any philosophy but it should only ever be taken in the context of the person.  Person-specific always.  Don’t just follow mindlessly.  Eat to function optimally and be open to what ever that might require for you.  Don’t pigeonhole yourself with a diet label; it can end up controlling you and isolating you from others, which is counter-productive and more often than not, unhealthy.  Your aim should always be to restore health and repair metabolism, not to belong to a nutritional movement.  Let food be your fuel and medicine, not your obsession.

Be open to challenging and unconventional information.  Ask questions.  Be informed.  Learn anatomy and chemistry (after all, that’s what we’re talking about here), you should understand the basics of a human body if you have one.  Read, read, read: reference reputable resources – unfunded scientific research.  Focus on facts.  Familiarise yourself with the works of brilliant researchers, scientists and experts of the workings of the human body like Broda Barnes, Constance Martin, Tom Brewer, Raymond Peat, Warburg etc. Check in on your body: “how am I feeling?”.  Be your own scientist. Food first (get that part right and you don’t need the powders, potions and pills).  Keep it real, simple, high quality, fresh.  Ditch the non-food and question what human food really is, and when you understand the human digestive tract the clues are all there. (Leirre Keith’s ‘The Vegetarian Myth’ gives an excellent comparison between the digestive tracts of humans and other animals.)

Always bring it back to physiology and keep things specific to you.  And if you’ve become too confused by it all and don’t know where to begin, that’s where I can help.

If I’m asked how I eat, I suppose if I had to introduce myself with a “label” pertaining to my eating philosophy, it would probably go something like:

“Hi my name is Emma, and I am an eater-of-digestible-non-inflammatory-efficient-nutrient-dense-(and-antinutrient-devoid)-thoughtfully-sourced–quality-human-foods-that-suit-my-body-with-consideration-of-my-metabolism-and-intestinal-integrity-and-digestive-capacity-and-lineage-and-hormonal-profile-and-that-meet-all-my-needs-in-amounts-and-frequencies-that-work-for-me-(constantly-evolving)-that-I-also-enjoy-eating-very-much. Nice to meet you.”

Although, I’d prefer to define myself as a good person, daughter, wife, friend and mother-to-be than in regards to what I put on my plate.

Recently I decided to clean out my kitchen and discard some tired old pots and pans.  I wanted to make sure I was going to replace them with the safest cookware so I’ve researched all materials and brands available.  Here’s what I ended up choosing…

Silit is a brand from Germany.  It’s cookware range is made using their ‘Silargan’ ceramic coating, which is described as: ” … extremely durable high-tech ceramic is not only ultra-hard, scratchproof and non-abrasive; it is the cookware material predestined for wellness cuisine. It is anti-bacterial, very hygienic and neutral to taste. It is equally suitable for cooking, serving and storing foods. Moreover, Silargan is nickel-free and thus first choice for persons with allergies”. And it’s good looking to boot.  Aren’t these babies beautiful?!

Nickel is commonly allergenic (showing up as contact dermatitis) but can be destructive and ageing in accumulation even for those not technically “allergic”.  It is a heavy metal that, just like lead, mercury, cadmium (and iron too for that matter), produces free-radicals.  All heavy metals are very toxic, potent enzyme poisons and cross the blood-brain barrier, causing diseases like Alzheimer’s, ALS, MS, etc.  Nickel has been shown to be more toxic than mercury (Dr. R. Peat).    Not something I want in my food if I can help it.

Silit is not widely available in Australia.  Myer was stocking it but no longer; they have some stock left on discount but not much.  Otherwise look around online.  I ordered mine through Graeme; he imports Silit; his range is available online here.

I also needed some basic, lightweight, everyday saucepans that I could beat up.  I wanted a simple stainless steel set but learnt about the nickel content of this material also.

With stainless steel, look out for these numbers (most products will mention a reference number somewhere relating to the ‘quality’ and metal content of the stainless steel):

• 18/10 – indicates 18% chromium, 10% nickel
• 18/8 – indicates 18% chromium, 8% nickel
• 18/0 – indicates 18% chromium, no nickel

Unfortunately to make the steel properly ’stainless’, it needs the nickel (which neutralises the natural ferrous properties of the iron in the mix to prevent rust), but I’d rather put up with a few marks over the years, then just replace them if they get tired… and this is doable considering “18/10″ is the most sort-after by cooks and more pricey.  This is one such scenario where cheaper is actually better for you!  It’s actually harder than I thought it would be to find 18/0 pots.  Eventually I came across ‘Raco‘ – all their steel products are made from 18/0.

You may come across other 18/0 products also.  Otherwise at least look for low-nickel stainless steel.  To check the safety of your pots at home, there are two simple tests you can do:

1. Baking Soda Test: Boil some water in the pot or pan with one tablespoon of baking soda in it. After boiling it, taste the water. If it tastes metallic the stainless steel isn’t of a high quality and is leaching metals.
2. The Magnet Test (easier): You want to buy and use only the magnetically-attractive stainless steel, which means it’s very low in nickel content and does not readily leach nickel into food. If the pan is magnetic inside and out, it is 18/0 (nickel-free) or at least low in nickel. If not, it is 18/8 or 18/10.  Use a fridge magnet on your pots at home or take one when you’re out shopping for new pots.  The shop assistants at DJ’s, Myer, Chefs’ Warehouse and Victoria’s Basement thought I was mad!

Other cookware materials that are safe and easy to find: Pyrex, glass, ceramic, bamboo (steamer baskets) and ceramic-enameled cast-iron (make sure the ceramic isn’t worn down and wash it gently with a soft sponge only).

And never go near: Aluminium, uncoated cast-iron or Teflon.  Important to note that compounds in Teflon and other ‘non-stick’ cookware such as PFOA and PFOS, are associated with elevated cholesterol due to their damaging effects on the liver, linked to birth defects and are shown to be carcinogenic. The maker, DuPont, was found out and sued in a 2005 lawsuit.  If you have any other kind of non-stick cookware that you insist on using, even if it claims to be PFOA-free or “green“, never use a metal scourer and discard if the coating chips or wears thin.

]]> http://www.thenutritioncoach.com.au/blog/?feed=rss2&p=950 14 http://www.thenutritioncoach.com.au/blog/?p=923 http://www.thenutritioncoach.com.au/blog/?p=923#comments Sun, 01 Apr 2012 08:09:02 +0000 Emma http://www.thenutritioncoach.com.au/blog/?p=923 You might’ve heard me mention gelatin in previous posts.  My clients hear me go on about it all the time.  So what’s so beneficial about it?

Gelatin is basically the cooked form of collagen (the stuff women pay big bucks to have injected into their faces to keep skin plump).  Traditional diets were gelatin rich.  Muscle meat was not generally eaten on its own like it is today; a whole joint was stewed – the muscle, bone, skin, connective tissue etc. altogether, with the full spectrum of minerals and amino acids in one meal.  These days we throw away all the good bits.  Incorporating bone broths is one way to replace the missing nutrients, but gelatin is a handy addition that completes the amino acids we need to down-regulate inflammation.Amino acids make up proteins and the particular ratios of certain amino acids make the protein in question either pro-inflammatory or non-inflammatory to the body when eaten.  Gelatin contains only minimal cystein, methionine and histadine, and no tryptophan: the amino acids are inflammatory, inhibit thyroid function, depresses immunity, decrease the body’s ability to withstand stress and are associated with many problems of degeneration and ageing.

Some of the main benefits of gelatin:

• The main amino acid in gelatin is glycine, which is low in muscle and organ meats.  It is non-inflammatory, hydrophilic (hydrating), pro-thyroid, heals damaged intestinal lining (ake “leaky gut” and allergies) and improves hydrochloric acid insufficiency (weak stomach acid).
• This anti-inflammatory amino acid balance helps also to regulate fat metabolism, maintain lean muscle mass, preserve bone strength and joint mobility and regulate cellular health.
• Also high in proline: a non-essential amino acid that is an important precursor to the formation of collagen, important in wound healing and tumour inhibition, and also beneficial to people with ulcers. (Dr. Chris Kresser)
• Both proline and glycine and very Liver-protective (aids in Phase 2 Liver detoxification), increasing albumin and halting oxidative damage.
• Used as a major source of dietary protein, it’s an easy way to restrict the amino acids associated with premature ageing – and also note that Cellulite is actually just a collagen deficiency? (Dr. Catherine Shanahan)
• Restriction of cystein and glycine (through a diet that emphasises things like broth, stew and additional gelatin) produces a greater extension of lifespan tan achieved in most studies of total caloric restriction.
• Hormonally, glycine opposes estrogen and favours progesterone sparing (a very good thing).
• Gelatin balances the inflammatory protein makeup of muscle meat (eg: a gelatinous stew or steak + homemade jelly!)
• Gelatin is a nice change from ‘beefy’-tasting broth: neutral in flavour you can add it to anything: sweet or savoury.
• Being a pure and complete protein, gelatin is the only “protein powder” I would ever recommend.  All others are highly inflammatory (wheter they be whey, rice or soy based).

“People have asked me why I recommend gelatin since I recommend eating only whole foods.  That is right, but we rarely eat whole foods, including whole animal foods.  We throw away the  bones and skin and are told not to eat the skin because it has fat in it.  However this is precisely here where the gelatin is found.  Gelatin contains thyroid-protective amino acids which can help balance  the anti-thyroid (thyroid-suppressing) amino acids prevalent in muscle meats (beef, lamb, poultry and fish), mainly cysteine and tryptophan.  In addition, the anti-thyroid amino acids are released in large quantities during stress and hypothyroidism itself increases the catabolism (tearing down) of protein even though general metabolism is slowed down.” - Dr Ray Peat: Gelatin, stress and Longevity.

How to get it / eat it / use it:

• When eating meats, go for more gelatinous dishes like osso buco, lamb shank stew and oxtail soups rather than just ‘refined’ muscle meat all the time (steak or chicken breast).
• When you do have muscle meats, balance them by sipping a home made bone broth, and or making a jelly out of high quality gelatin with it (think roast lamb and mint jelly) or for dessert.
• Incorporate gelatin into custards (with organic egg yolks), mousses, panna cottas, soups, home made marshmallow or simply mixed with fresh fruit juices to make jelly or chewy jubes.
• When making bone broths (a good source of some of these non-inflammatory amino acids including glycine), it’s important to simmer for no longer than 3 hours or you’ll degrade delicate amino acids, while increasing toxic free-radicals.  A shorter simmer will however yield a less jelly-like consistency, so to increase the gelatinous nature of your broth but without damaging the nutrients, leave your broth (with bones in) to cool completely, lid on, on the bench over-night, before straining and refrigerating / freezing for storage.
• Make sure to dissolve gelatin until completely clear before using in food or it may cause gas / bloating.  If your metabolism and/or gut lining is extremely damage, use home-made bone broth first: 1-3 cups per day minimum.
• Start with 1 tbsp gelatin daily.  If eating a large serve of meat, a good rule of thumb is to have 5-10 grams of gelatin at roughly the same time so that the amino acids enter the blood stream in balance.

Important things to note:

• When I refer to gelatin in a powdered form, it must be of the best quality: bovine (from free-range cows) and not the cheap porcine products (not your supermarket variety ‘Aeroplane Jelly’ for example.  In Australia, about the best brand available is Bernard Jensen’s Bovine Gelatin.  Even better is Great Lakes’ which my U.S. and U.K. clients’ can order readily but not as easy to get here.  Apparently if you contact the company directly they can deliver to Australia, but only in bulk boxes of 12 tubs (do a group order with your friends).  Both brands are from pastured cows and neither contain MSG.
• For an adult, gelatin can be a major form of protein in the diet, since the  essentiality of (need for) cystein and tryptophan decreases when growth slows.  Note however that it should not be relied on for protein requirements during pregnancy or adolescence as it doesn’t contain sufficient amino acids for these growth periods.
• Recommended daily amounts of gelatin (whether it be good bone broth or powdered gelatin) is person-specific.  This I can only recommend on a case by case basis.

While I have your attention, I want to let you know of some exciting news: I co-wrote a recipe book with my lovely friends James & Laurentine of ‘Food Matters‘.  They’ve just released their new movie: ‘Hungry for Change‘ world-wide last week, and with it they wanted a practical and inspiring eating guide … so together we created ‘Food Matters: The Recipe Book‘.  It’s available for purchase here either in combo with the movie or on its own, as an eBook or in print – I recommend the printed version (free shipping) that comes in a handy A-frame design that you can stand on your kitchen bench as you work through the delicious recipes.  It was a huge job but we had so much fun creating it: designing, making, tasting and shooting all the recipes in our Sydney and Sunshine coast kitchens!

And for those of you on Facebook, I’ve started a ‘The Nutrition Coach’ Facebook page where I’ll be posting updates and tips.  Visit it and ‘Like’ it (if you feel so inclined!)

Also just to let you know, I’m heading off overseas tomorrow and won’t be back to return emails, reply to blog comments or consultation enquiries until April 14th (I’ll be happily hanging on a hammock on my honeymoon!)  Bon Voyage

I love curries but find it so frustrating when I look at the ingredients of store-bought curry pastes.  Even the most authentic and ‘organic’ mixes contain canola / cottonseed / sunflower / ‘vegetable’ oil as the base which rules it out for me.  But as long as you have a good selection of fresh spices, it’s easy enough to whip up your own from scratch, with all the heat and depth of flavour, but without the damaging PUFAs.

Here’s one I adapted from a traditional Indian recipe. It was delicious, easy to make, and had real kick (you can lessen the chilli if you prefer it milder).

Keralan Fish Curry serves 4

• 1 tbsp coconut oil or ghee
• 1 tsp mustard seeds
• 20 curry leaves
• 6 shallots, finely sliced
• 4 garlic cloves, finely sliced
• 1 x 2.5cm piece of ginger, peeled and finely chopped
• 1 green chilli, finely sliced
• 1 flat tbsp chilli powder
• 1 tsp turmeric powder
• 1/4 tsp sea salt
• 1 x 400ml can coconut milk (no added guar, vegetable or other gums, E407, carrageenan)
• 400g chopped bottled tomato or fresh tomato peeled, de-seeded and chopped (approx 8 small ripe roma tomatoes)
• 1 x 200g can of bamboo shoots*, strained, rinsed thoroughly and excess water squeezed out
• 750g firm white fish (fresh and wild or organically-farmed if available), skin and bones removed, cut into bite-sized chunks. I used Snapper here, but I’ve also made it with wild Barramundi
• 1 lime (or 1 small lemon), quartered
• Optional: chopped coriander leaves to garnish

1. Heat coconut oil in a large pan / pot and fry the mustard seeds with the curry leaves until the seeds start to ‘pop’.
2. Add shallots, garlic, ginger, green chilli and cook on low-medium heat for 3-5 minutes, stirring often, until softened.
3. Mix together the chilli powder and turmeric with a splash of water, and then stir into the pot.  Cook for another minute.
4. Add the coconut milk, tomato, bamboo shoots, salt, 1/4 cup water and bring to a gentle simmer.  Cook for a few minutes until reduced slightly.
5. Add the fish and simmer gently until just cooked (this won’t take long). Take off the heat.
6. Ladle into bowls.  Serve with lime wedges and a good sprinkling of coriander leaves.

I like this with a serve of ripe tropical fruit; it perfectly complements and balances the proteins and fats, while also cooling the heat of the spices.  Papaya, honeydew melon, mango or pineapple, sliced thin with a squeeze of lime.  For something more filling, also have with sweet potato; I buy the small orange-flesh ones, throw them in a 180 degree oven, whole, for 45 mins to 1 hour, or until soft to touch.  Scoop out the creamy flesh and discard the jacket.  Spoon your curry juices over this.  If you really must have a grain starch: a small amount of well-cooked rice is a better choice than naan bread.

You could use a combination of fish and shellfish; green king prawns (peeled) and / or mussels work well.  Shellfish are an excellent source of selenium (for T4 to T3 conversion in the liver – your active thyroid hormone), copper (stops your hair from going grey!) and are lower in heavy metals than large fish.  As with all fish, make sure it’s from a clean source (nothing pre-frozen from Thailand).  Fresh white-fleshed fish is fantastic for selenium also.

* I’ve added bamboo shoots to this recipe; they add texture but most importantly I use them for their ability to bind and detoxify estrogen and other endotoxin in the bowel.  Like raw carrots (see my post on carrot salad), bamboo shoots have unique anti-bacterial fiber that lowers inflammation. They also eliminate unused hormones like estrogen, lower serotonin and histamine which in turn lowers the body’s need to produce cortisol. Ultimately this increases the efficacy of progesterone and testosterone.  100g of bamboo shoots daily, cooked into your broth or meals, and/or the carrot salad, can balance hormones and cleanse the system efficiently and economically.  You’ll find sliced canned bamboo shoots in the asian section of your supermarket.

Phytic acid is the storage form of phosphorus found in many plants, especially in nuts and seeds, and also in the bran or hull of grains. Although herbivores like cows and sheep can digest phytic acid, humans can’t. This is bad news because phytic acid strongly inhibits mineral absorption in adults – especially iron and zinc. Studies suggest that we absorb approximately 20 percent more zinc and 60 percent more magnesium from our food when phytic acid is absent.Examples of foods that contain high levels of phytic acid and other damaging anti-nutrients:

• pytates – found in grains, nuts, seeds, legumes
• oxalates – found in beans, rhubarb, spinach
• saponins (punch holes in your microvilli contributing to leaky gut) – found in quinoa, chickpeas, alfalfa, oats
• lectins – found in soy, kidney beans, nuts and grains
• enzyme inhibitors – like protease inhibitors found in soy, grains, nuts, Nightshade vegetables

With one of the best and clearest diagrammatic and anatomical comparisons of the digestive tract of humans compared to other animals, Lierre Keith in her book ‘The Vegetarian Myth’ (a must-read) puts it so well:

“Some animals are clearly adapted to grain consumption. Birds, rodents, and some insects can deal with the anti-nutrients. Humans, however, cannot. Perhaps if grains represented a significant portion of our ancestral dietary history, things might be a bit different. Many of us can digest dairy, and we’ve got the amylase enzyme present in our saliva to break down starches if need be, but we simply do not have the wiring necessary to mitigate the harmful effects of lectins, gluten, and phytate.”

“Bird and rodent food”?  Hmmm, no thank you.  Eat food that is digestible by humans!

Of plant foods, ripened fruits and well-cooked roots and tubers, as well as being high in nutrient concentration, contain the least toxic anti-metabolic and anti-nutrients substances of all plant foods.  Note: The highest concentration of plant toxins are in its seeds, and the least (or none) are in its fruit and roots.

And aside from these natural toxins (so even after nuts etc. have been soaked / sprouted / ‘activated‘) grains, seeds, nuts and legumes, are incomplete and negligible in their amino acid profile (making them a useless source of protein), high in starch and high in volatile, oxidative polyunsaturated fats.  Not efficient, functional or nutritious by any means. And as you learn more about the dangers of these polyunsaturated fatty acids (PUFAs), you’ll come to see more reason why nuts (those little ‘pufa bombs’) should be avoided.

“Even brief exposures to polyunsaturated fatty acids can damage the insulin-secreting cells of the pancreas, and the mitochondria in which oxidative energy production takes place. Prolonged exposure causes progressive damage. Acutely, the free polyunsaturated fatty acids cause capillary permeability to increase, and this can be detected at the beginning of “insulin resistance” or “diabetes.” After chronic exposure, the leakiness increases and albumin occurs in the urine, as proteins leak out of the blood vessels. The retina and brain and other organs are damaged by the leaking capillaries.” - Ray Peat PhD

So “nut-gut” not only has implications in hypothyroidism, leaky-gut, food allergies, intestinal and systemic inflammation, but diabetes too it appears.

As for almond milk and other nut milks:  they’re super concentrated in PUFAs, phytates etc. As well, almost milk typically has lots of solvents in them to break down the nuts to this liquid consistency, additives, perfumes, and additional processed vegetable oils which are all inflammatory, and they typically have Carrageenan in them, a common thickening agent) which is highly immune-suppressive, allergenic and debilitates liver function (look our for additives listed as E407 or E407a, gums or guar gum).

A note too on the cocoa bean; don’t waste your money on recently fashionable “raw” cocoa / cacao or chocolate; like all other nuts and beans, the cocoa bean contains high levels of phytates and needs the fermentation and roasting process to lessen these.  Historically, chocolate has always gone through these processes … mainly to develop and improve its flavour, but flavour is an indicator of nutrition also.  And the reason I’d attest to consuming a bit of properly fermented and roasted cocoa bean (aka. chocolate) as opposed to other nuts (even if soaked, fermented etc) is that the fat component of the cocoa bean (cocoa butter) is highly saturated, as are all tropical fats.  These are the safe and protective fats.  By the time you’ve dealt with the anti-nutrients in an almond or walnut, those very delicate fats they contain quickly oxidise with exposure to light, oxygen and warmth, meaning rancid fat that will deplete your antioxidant stores and age your cells.

If / when you do still choose to consume nuts, here are my tips:

1. See them as an occasional addition to a meal, to add flavour and interest to a fruit salad maybe, not as a daily staple; definitely not in the quantities and frequency of those who concoct and mindlessly over-eat nut-based treats, cashew-nut “raw” vegan desserts or as a replacement for dairy milk (as if it’s nutrient profile of a nut ‘milk’ even remotely resembles that of real milk).
2. Choose fresh macadamia nuts; they are unique compared to other nuts. Their fatty acid profile is more similar to olive oil (mostly mono-unsaturated therefore less prone to rancidity, oxidation and free-radical formation) and they naturally contain lower levels of phytates.  Eat a small amount (no more than say 8 on any day) raw or freshly roasted (yourself) with sea salt and a piece of fresh fruit.  But that’s still only if you have no G.I., thyroid, hormone or weight issues.
3. Did you realise that cashews and peanuts are actually technically legumes?  Legumes should never be eaten raw (literally indigestible) and don’t bother soaking them (will only harbour mould); they need to be roasted to break down their high starch content and lessen their protease-inhibitors (that stress the kidneys).  A small handful of toasted cashews on your curry or a little roasted peanut butter (make sure it contains NO additional vegetable oils) to dip their carrot sticks into, can be tolerated occasionally by those few with robust, optimally-functioning digestive systems, if they get the urge.  Note: especially for women, these and all other legumes are best avoided completely due to their estrogenic qualities and anti-thyroid nutrients.
4. Read ingredients carefully in “gluten-free” products.  Often grain flour in cakes, biscuits etc can be replaced by almond meal, soy flour etc.
5. A reminder to diligently avoid all nut and seed-derived “vegetable oils”.  These are the real offenders. And don’t for one moment believe “The Plant Seed Promise“.  Good lord.  Read this first, and dig even deeper into the scientific research behind it.  Coconut oil, butter and a little cold-pressed extra-virgin coconut oil should be the only fats you add to your food.

Further reading:

http://raypeat.com/articles/articles/vegetables.shtml

Firstly, isn’t he just divine?!  No, he’s not mine if you’re wondering.  He’s the creation of two of my best friends.  His mum was happy for me to ‘exploit‘ his good looks (hope Dad’s OK with it too!)  How blissfully relaxed does he look…

How well do you sleep?

I was recently asked to comment in a magazine about the ‘benefits’ of taking melatonin for sleep.  It’s not something I’d recommend at all, but is commonly taken by those struggling with insomnia, to help them get to sleep, and/or stay asleep.

Melatonin, like cortisol, is catabolic to cells (breaks down bone and tissue, degenerates cells).  Darkness is stressful to the body and catabolic.  Sleep reduces the destructive catabolic effects of darkness.

“Melatonin does not cause you to sleep; it actually switches the biological clock triggered by darkness; darkness is actually a stress to the body and causes increased melatonin production and prolactin.  Too much prolactin production is a problem: it actually encourages the release of Calcium through the urine, leading to osteoporosis etc.” – Josh Rubin

Taking Melatonin is not a good idea; melatonin raises estrogen, lowers thyroid and progesterone, and is potentially carcinogenic. Studies have shown that in excess it can shrink the thymus gland, promoting premature ageing, autoimmune diseases and fertility issues.

“Melatonin creates stupor, raises estrogen and is thus anti-thyroid and carcinogenic. Melatonin is a hormone made in the pineal gland from the amino acid tryptophan. As we consume tryptophan in our food during the day, the body converts it into serotonin. Serotonin, in turn, is converted into melatonin. This conversion occurs most efficiently at night.” – Raymond Peat Ph.D

Rather than taking melatonin (or any other kind of supplemental or prescriptive sleep aid), you should look at why you can’t sleep instead: are you eating the wrong foods before bed / not enough of the right foods / spending too long too late in front of a computer screen / alcohol before bed (a major cause of nocturnal hypoglycemia) / not met your protein needs throughout the day / low blood sugar  / hypothyroid / high estrogen … could be one of many factors that needs addressing.  For most people it’s blood sugar handling issues.  Address the cause rather than band-aiding the problem (eg. taking melatonin).

Blood sugar falls at night.  The body relies on the glucose stored in the liver (as glycogen) for energy, and hypothyroid people store very little sugar.  To compensate, adrenalin and cortisol begin to rise almost as soon as a person goes to bed, and in hypothyroid people, levels rise very high, with adrenalin usually peaking around 1- 2 am and cortisol peaking around dawn; the high cortisol raises blood sugar as morning approaches, and allows adrenalin to decline.  Some people wake up during this period (the adrenalin peak) with a pounding heart and have trouble getting back to sleep unless they have something to eat.  Blood sugar levels have crashed and the body is stressed, in a famine state.

Balancing blood sugar is key as is improving the ability to store glycogen (ability to store glycogen is impaired with poor liver function and a damaged metabolism).

Hypothyroidism tends to cause the blood and other body fluids to be deficient in both sodium and glucose. Consuming salty carbohydrate foods momentarily makes up to some extent for the thyroid deficiency.

“During the night, there are many changes that suggest that the thyroid functions are being blocked, for example a surge in the thyroid stimulating hormone, with T4 and T3 being lowest between 11 PM and 3 AM (Lucke, et al., 1977), while temperature and energy production are at their lowest. This suggests that the problems of hypothyroidism will be most noticeable during the night.” – Raymond Peat Ph.D

Insomnia is a symptom of high cortisol + inflammation

Note:  Night-owl = high adrenalin.   Sweating at night = high cortisol

Additionally, we use fat stores at rest in a non-stressed state when the metabolic rate is high, but not when inflammatory mediators are high (melatonin, estrogen, cortisol, adrenalin etc). So fat-loss is inhibited while adrenalin is high (on the flip side, bone and muscle loss are accelerated).  Both salt and natural sugar lower the adrenalin level, and both tend to raise the body temperature.

Also, in aging, menopause, and stressful conditions, there is increased adrenalin (and the increased cortisol production which is produced by excess adrenalin) and the tendency to wake more easily, and to have less restful sleep.  It’s no wonder babies can sleep most of the day but the elderly suffer the most insomnia.

Disturbed sleep is also associated with obesity: lack of sleep promotes fat gain, and in turn being over weight disturbs sleep.

Things that help:

Milk with honey and salt to induce deep, youthful sleep in most people. The combination of milk (organic, the best you can get) + sugar (in the form of raw honey and ripe fruits) + salt (sea salt) have a similar effect on body as thyroid hormone (T3), regulating body temperature and down regulating adrenalin for regulating sleep patterns.  Taking this combination before bedtime helps improve circulation, maintain optimal body temperature, lower nocturnal stress hormones, balance blood sugar, and support metabolism, and in turn, produces better sleep quality and duration.

If you have GI issues and can’t stomach milk, try fresh orange juice, strained and mixed with gelatin, coconut oil and salt. For some, homemade ice cream before bed = sleep like a log!

One easy rule is to not eat carbohydrates or protein alone, as that tends to lead to hypoglycemia in most, disturbing sleep by triggering compensatory stress hormone.

Sea salt improves circulation, raises body temperature, stabilizes cells by helping remove intracellular calcium by promoting CO2, and lowers night-time aldosterone / cortisol / adrenaline. Especially useful for inducing sleep

Gelatin: I like this one. The glycine in gelatin is an inhibitory neurotransmitter; promoting natural sleep.  Have a cup of homemade bone broth or a bowl of jelly before bed.  Or just eat a dinner that contains salt and something gelatinous (like a lamb shank stew) and eat something sweet before bed (like stewed fruits).

Increased body temperature improves sleep, especially the deep slow wave sleep. A hot bath, or even warming cold feet with woolly socks, lowers adrenalin and has the same effect as thyroid in improving sleep. Address thyroid health.

Regulating your nutrition throughout the entire day and preventing hypoglycemia will improve your sleep at night.  Regulating blood sugar is the most important thing. HOW AND WHAT YOU EAT THROUGHOUT THE DAY WILL AFFECT HOW YOU SLEEP AT NIGHT. The ideal macronutrient balance and frequency of your meals is very much person-specific.  This is where I can help!

Also: Epsom salt baths and progesterone therapy (high estrogen is also anti-thyroid)

Wind down earlier: Turn off the computer, phone, ipad, TV, XBox and anything else cortisol-stimulating activities, at least an hour before bed.

Sweet dreams

As found by Ray Peat Ph.D in the 1970s, with his research into hormones and anti-ageing, a medium sized raw carrot, or its equivalent, eaten daily can lower anti-thyroid and inflammatory substances, reduces liver burden, assists the GI tract and liver to detoxify endotoxin* and estrogen.

Raw carrots (and bamboo shoots also) contain unique fibers that don’t feed bacteria, which means they lower inflammation. They also bind to and eliminate unused hormones like estrogen, lower serotonin and histamine, which in turn lower the body’s need to produce cortisol (catabolic stress hormone). Ultimately this increases the efficacy of progesterone and testosterone. These fibers work much in the same way to bind toxins as charcoal.

A carrot salad daily, aids the body in its natural detoxification process.  Apparently when grated length-ways (but not put through a blender) enhances the effects of its fibers.  But if you can’t be bothered grating; just eat the darn carrot!

Best eaten on an empty stomach before a meal or snack, preferably before midday: Eaten with a meal can lead to hypoglycemia in some people as it will slow the absorption of nutrients from other foods (raw carrot fibers can inhibit the absorption of certain minerals if eaten with other foods).

Whether you struggle with estrogen dominance (most women are progesterone deficient these days), low thyroid function, inflammatory conditions, bacterial overgrowth, liver issues or the usual repercussions of a stressful life, this should be an essential daily routine, just like brushing your teeth:

Recipe …

Daily Detox Carrot Salad

• 1 medium carrot (or equivalent), washed and unpeeled, grated or shredded length-ways with a peeler**
• a dash of vinegar; simple rice vinegar or wine vinegar (no 220) or apple cider – stimulates HCl and digestion and is also antimicrobial
• 1-2 tsp coconut oil, melted – lowers the requirement for vitamin E, and reduces the toxicity of the unsaturated fats (Cleland, et al.), favoring effective respiration and improving thyroid and progesterone production, and carried into the intestine by the carrot fiber, suppresses bacterial growth while stimulating healing of the wall of the intestine.
• Sea salt – important for lowering adrenalin, aldosterone and serotonin, steadies blood-sugar, hydrates, increases metabolic rate, important source of minerals … and makes everything taste better!

Mix and eat.

** If you can be bothered, use a vegetable peeler to shred carrot length-ways. This maintains the integrity of the carrot’s unique fibers. It can make all the difference to the toxin-binding effects.

Note: if you notice the calluses on your palms turn orange after a period of eating this, it can be to do with poor liver function, an inability to convert carotene (potentially toxic) to Vitamin A and low B12.  If this is the case, rinse and drain your grated carrot before dressing.

Endotoxin formed in the bowel can block respiration and cause hormone imbalances contributing to instability of the nerves, so it is helpful to optimize bowel flora, for example with a carrot salad; a dressing of vinegar, coconut oil or olive oil, carried into the intestine by the carrot fiber, suppresses bacterial growth while stimulating healing of the wall of the intestine. The carrot salad improves the ratio of progesterone to estrogen and cortisol, and so is as appropriate for epilepsy as for premenstrual syndrome, insomnia, or arthritis.

There are interesting associations between vegetable “fiber” and estrogens. Because of my own experience in finding that eating a raw carrot daily prevented my migraines, I began to suspect that the carrot fiber was having both a bowel-protective and an antiestrogen effect. Several women who suffered from premenstrual symptoms, including migraine, had their serum estrogen measured before and after the “carrot diet,” and they found that the carrot lowered their estrogen within a few days, as it relieved their symptoms.

Indigestible fiber, if it isn’t broken down by bowel bacteria, increases fecal bulk, and tends to speed the transit of material through the intestine, just as laxatives do. But some of these “fiber” materials, e.g., lignin, are themselves estrogenic, and other fibers, by promoting bacterial growth, can promote the conversion of harmless substances into toxins and carcinogens. When there is a clear “antiestrogen” effect from dietary fiber, it seems to be the result of accelerated transit through the intestine, speeding elimination and preventing reabsorption of the estrogen which has been excreted in the bile. Laxatives have this same effect on the excretion of estradiol.

Inhibiting bacterial growth, while optimizing intestinal resistance, would have no harmful side effects. Preventing excessive sympathetic nervous activity and maintaining the intestine’s energy production can be achieved by optimizing hormones and nutrition. Something as simple as a grated carrot with salt and vinegar can produce major changes in bowel health, reducing endotoxin absorption, and restoring constructive hormonal functions.

Excerpt from Article by Ray Peat – Epilepsy and Progesterone

* Endotoxin is a component of the outer membrane of gram-negative bacteria formed in the bowel. It’s a bacterial toxin that protects the structure of the bacteria from attack and can cause hormone imbalances contributing to instability of the nerves.

When endotoxin enters the bloodstream during any stress, a host of problems can result because of endotoxin’s systemic toxicity. Raw carrot (along with a good daily bowel movement, saturated fats in place of unsaturated, sufficient non-inflammatory protein, fresh fruits and other digestible foods) can help reduce your endotoxin burden

And an interesting study here on the cholesterol lowering effects of eating a raw carrot (200g) before breakfast.  It normalises cholesterol by lowering cortisol and estrogen and helping the thyroid work better. Ultimately this helps convert cholesterol to useful hormones; life-supporting substances.

Here’s another pic …a little cruel really:

Gillian McKeith: mostly-Vegetarian health “guru”, and host of UK TV series You Are What You Eat, big on mung beans, raw vegetables, “superfoods” and poo analysis, vegetable oils and foods loaded with pro-inflammatory PUFAs (polyunsaturated fats; nuts, seeds, grains, legumes), rice milk, soy milk, “health bars”, rigorous exercise and all manner of supplements.  Low-fat and cholesterol-free all the way.

Nigella Lawson: celebrity cook, loves full-fat dairy, butter, chocolate, lamb shanks, prawns, cheese, sweet fruits, custard, jellies, pâté and plenty of salt.  She also takes immense pleasure in eating and preparing food, relishes in sleeping-in and takes inspiration from recreating traditional recipes passed down to her from her mother and grandmother.

Although it’s a bit of a nasty attack at poor wrinkled Gillian, it’s actually a perfect example of the physical result of two very contrasting diets.  Yes indeed: You are what you eat.  But even more than that, consider the bigger picture; you also are what your parents ate.  Epigenetics (the study of heritable changes in gene expression) explores the connection between our bodies, our DNA and the food that connects both to the outside world, and how the dietary and lifestyle choices we make affects gene expression.

Nigella exemplifies what Dr Catherine Shanahan describes as ‘genetic wealth‘ in her book Deep Nutrition, and that outer beauty, facial symmetry and structure is directly correlated to health, proper organ function and well-ordered growth; all a result of optimal nutrition.  ”Beauty is not incidental, not an accident of fate“.   Malformed asymetric features with poor collagen structure, crowded teeth, lack of general ‘radiance’ and premature ageing … all the things we perceive to be ‘unattractive’ are the result of nutritional deprivation, and a loss of epigenetic programming.

In the 70’s, Dr Marquardt studied great works of art, sculptures of ‘beautiful’ subjects and the ‘rules of beauty’ in architecture to find a common link, and that link was mathematics, connected to gene expression.  Famous Dentist Weston A Price found on his journeys to remote indigenous populations around the world that those with the best teeth, wide jaw structure, broad-set eyes and overall most striking facial appearance, were also the most robustly healthy and fertile, devoid of cavities, cancer and the common cold.  These people all predominantly ate (for generations and generations) naturally “organic” animal products including offal, fresh fruits, unfluoridated water, whole dairy and/or bone broth, sea foods if accessible (particularly shellfish), and the majority of their fats were saturated.  No culture was vegetarian, had rice milk, flaxseed oil or muesli bars.

See a previous post where I explain the link between wrinkling, cellulite and collagen break-down with components found in bone-broth and gelatin here.

Not only is what we eat important when considering our immediate health and ultimate longevity, but even more so, for the health of your off-spring: girls, you have the ability to either suppress or normalise the genetic expression you will pass onto your future babies.  General health as well as facial degeneration develop from poor nutrition; the effects so powerful it can be seen in the space of a single generation.  Pre-conception nutrition is so so important.  Get onto it ASAP!

I’m by no means saying that Nigella’s diet is “ideal”, she is definitely more than just a wee bit ‘rotund’ due to too many cupcakes, bread puddings and other thyroid-supressing floury treats, but just consider how the effects of her staple ingredients, the butter, eggs, milk, cheese etc., all interestingly ‘pro-thyroid’ foods (those shunned by Ms McKeith and most other conventional, politically-correct health ‘nuts’) are so blatantly reflected in her undeniable beauty.  And due to her genetics, from generations of home-cooking ladies, her excess weight goes to all the right places (this is also no coincidence) making her the classic ‘hourglass’ - 2005 London study showed that ‘Apples’ had double the mortality of ‘Hourglass’ shaped-women, and this is linked to genetics also. No wonder she’s dubbed the “Domestic Goddess”.

To make the most of your genetic potential and give your offspring the best start to life, the dietary solution is very much person-specific (dependant on you and your parents’ health background, the level of metabolic ‘damage’ you’ve inherited and created, and the symptoms you present with), but the general idea is to get back to more traditional foods and ditch the sad rabbit food, packaged pseudo-health-foods, and the other obvious non-food junk foods of course.

Age and reproduce beautifully.

The menu: house-made Pâté with vegetable crudité for starters then Thai style Salads with grass-fed seared beef or wild king prawn, and bowls of buttered zucchini and yellow squash.

Scott, their talented chef, kindly shared his Thai Salad recipe:

Thai Style Beef or Prawn Salad

Beef: Grass-fed and finished steak; pan-sear rare, slice and rest

Prawns: Wild fresh Australian, raw (green); wash, shell and de-vein, sauté in a pan with coconut oil

Salad: Fresh coriander leaves, mint, cucumber slices, bean shoots, shallots finely chopped and ripe papaya diced

Nam Jim Dressing:

• 5 red or green chillies, seeds removed
• 1 clove of garlic
• 1 small knob of ginger
• 5 coriander roots and stems
• 80g palm or coconut sugar
• 3 tbsp fish sauce
• juice of 2-3 limes

Combine in a food processor or mortar and pestle.

Scott says: This classic Thai dressing is hot, sour and tangy. It is excellent over any meat or fish, and tossed in salads with fresh herbs, such as mint and coriander. Adjust the fish sauce, sugar and lime juice to taste.

To assemble the salad: Toss the beef slices or prawns, salad and dressing together in a large bowl.  Serve on a large platter.

And just out, a feature article online in Madison magazine with some contributions from yours truly: read it here. Topic: The “real” superfoods.

In addition to those foods listed, I’d want to add a few more.  Remember first that antioxidant-capacity is one thing but the most beneficial foods for health and longevity are those with the most nutrient density.  Nutrients such as vitamins (particularly A, D, E & K) and minerals (especially calcium, selenium, potassium, magnesium and zinc).  These anti-ageing nutrients are hard to find in most everyday foods. The foods with naturally-high concentrations of these, and that I’d rate as having the most nutritional bang for your buck:

• organic liver – A, zinc
• pastured eggs – A, D, K
• wild shellfish – Selenium, A, zinc
• bone broth – potassium, calcium, glycine
• raw cheese – calcium, A
• grass-fed meats – zinc, magnesium
• tropical fruits – potassium, magnesium, C, E

The thyroid is the main gland, and the master regulator of health, anti-ageing and longevity. It’s function is to energize the cell and drive metabolism. A healthy thyroid means healthy cell differentiation (so that all the cells grow with purpose and efficiency, rather than just growing larger). How your thyroid functions literally shapes the structure of the body.  I’d describe someone with a robustly healthy thyroid would be energetic, they’d jump out of bed in the morning, have a healthy ‘glow’, a spring in their step and a big appetite while being naturally trim. (image 2: someone like this!)

Recently I’ve been delving deeper into all things thyroid-related, exploring and analysing the fascinating research of physicians like Broda Barnes and endocrinologist Raymond Peat.  Because the thyroid affects and interacts with so many bodily functions (an enormous topic) and low thyroid hormone can be caused by so many different factors … and because my new mantra is to keep my blog posts short and sweet … here are just a few nutritional tips and important facts to be aware of, to hopefully inspire you to learn more:

Common symptoms of low thyroid function and/or poor thyroid hormone conversion include low energy, low body temperature with cold hands and feet, an inability to lose fat (although hypothyroidism also commonly occurs in those with low body weight), low stomach acid and enzyme secretion (therefore poor nutrient absorption), leg cramps, insomnia, disturbed sleep, depression, bacterial overgrowth, leaky gut, food sensitivities, salt cravings, sluggish bowels and constipation, muscle twitching, cramps, thinning hair and eyebrows (at outer edges).

Untreated, hypothyroidism can be linked to heart failure, liver disease, diabetes, osteoporosis, rheumatoid arthritis, hormone imbalance (estrogen dominance) and adrenal fatigue.

Major thyroid inhibitors (deplete thyroid function):

• Polyunsaturated fatty acids (PUFAs): These include vegetable oils like canola, sunflower, safflower, flax etc. and foods high in them: nuts and seeds (little PUFA bombs), poultry, factory eggs and almost all processed foods. PUFAs and powerfully anti-thyroid (suppressing the metabolic rate) and immuno-suppressive. Free radicals are reactive molecular fragments that occur even in healthiest cells, and can damage the cell. When unsaturated oils are exposed to free radicals they create chain reactions of free radicals that spread the damage in the cell, and contribute to the cell’s aging, with wrinkling and pigmentation of the skin.
• Grains: it’s not just the anti-nutrients; the phytates, saponins etc that are the problem.  Even if you diligently pre-soak your grains, they’re still overly starchy foods. For some a little rice can be safe, but for most: ditch the grains.
• Soy: soy milk, vegetarian soy ‘meats’, soy protein powders, soy flour, soy bean oil, tofu etc. Not only high in phytates but loaded with phytoestrogens.
• Cruciferous vegetables: these contain compounds that inhibit iodine uptake to the thyroid (goitrogens). Includes broccoli, cauliflower, kale, cabbage, Brussels sprouts. Either cook these very very well (and add butter) or leave them alone. Never eat these raw (or juiced). Keep far far away from those kale-loaded raw green smoothies, especially if you are the least bit hypothyroid.

Other contributing factors andconsiderations:

• Protein insufficiency: a most common stressor on the thyroid is inadequate protein intake, and vegetarian protein sources just don’t cut it (being incomplete and bound up in so much starch and anti-nutritional compounds). I see too many ‘recovering’ vegetarians with terribly depleted thyroids and damaged metabolisms. Animal protein is required to make thyroid hormone. “High” protein isn’t the approach to take either, especially if you are just over-eating a whole lot of lean meat.  ”Adequate” protein is the healthiest approach; this is very person-dependent.
• Hypoglycemia and diabetes: having sufficient glucose in the liver regulates the enzymes that convert T4 (inactive form of thyroid hormone) to T3 (active form), therefore low blood sugar or diabetes (where glucose doesn’t enter cells efficiently) will cause hypothyroidism, with an inability to convert T4 to T3. Fasting, skipping breakfast and calorie-restricted diets can all contribute to this too.  This is further exacerbated by PUFAs, which block the cell’s ability to take sugar in, therefore keeping the blood glucose levels high.
• Stress: whether it be emotional or physical (including excess exercise) lowers thyroid function … why high intensity aerobic exercise isn’t an effective way to induce fat loss, it can actually encourage the body to store fat (the body’s natural stress response).
• Damaged intestinal lining / leaky gut: Bacterial (particularly yeast) overgrowth in the small intestine can be caused by hypothyroidism (Lauritano, et al., 2007), and the endotoxin (substances produced by these bacteria) can damage the lining of the small intestine, causing the loss of digestive enzymes (Walshe, et al., 1990) and malabsorption issues.
• Testing: TSH (Thyroid Stimulating Hormone) blood testing is not the best indicator of healthy thyroid function, but getting levels of TSH as low as zero (or at least below 2) is recommended, as it is a pro-inflammatory hormone. Higher levels are often linked to hypothyroidism. An important consideration however: when oestrogen levels are high (with progesterone too low in ratio) symptoms of hypothyroidism can present even if TSH levels are in “normal range”. This is why its important to assess all hormonal patterns, not just one hormone in isolation.  Temperature and pulse can say a lot about how the thyroid is functioning.
• Estrogen excess: Low thyroid can cause excess estrogen (or ‘unopposed estrogen dominance’ due to low progesterone). And conversely, high estrogen will weaken thyroid function by blocking the release of thyroid hormone from the gland (one of those viscous circles).  Generally women under stress with thyroid deficiency tend to have elevated estrogen.  Diseases / problems related to or affected by elevated oestrogen and low progesterone include PMS, weight gain (especially around the ‘middle’), migraines, endometriosis, uterine fibroids, ovarian cysts, infertility and breast cancer.  A common pattern is: low thyroid – low progesterone – high oestrogen – high stress – bacterial overgrowth.
• Iodine: Don’t supplement! Also, limit foods like kelp and other sources of excess iodine which can actually damage and suppress thyroid function.  Only trace amounts are necessary, and for most, natural sea salt and a bit of seafood is enough; avoidance of iodine-blocking foods is just as if not more important (eg. undercooked cruciferous vegetables).
• Also: limit exposure to EMF radiation, especially wireless devices, and xenoestrogens from things like plastic-bottled water and other drinks.

A few pro-thyroid foods, thoughts and tips:

• Bone broth and additional high quality organic bovine gelatine: Particularly rich in glycine; an essential but widely deficient amino acid.  Traditional diets were glycine-rich.  We miss out on this by eating lean muscle meats only and throwing the other bits away (the good stuff; including the offal – make Pâté regularly!) Slow simmer organic bones for a richly nourishing gelatinous stock. Also, use additional gelatine in fruit jellies and added in smoothies.  A powerful anti-ageing protein in itself, gelatin is cooked collagen; women pay big dollars to have collagen injected for plump skin: for far deeper, systemic benefits, eat it instead.  It’s also incredibly healing to the intestinal lining.
• High quality complete protein: this doesn’t necessarily mean meat at every meal; in fact the best protein sources are those that are non-inflammatory, containing the right amino acid balance (less cysteine that suppresses the thyroid, and more glycine) and mineral balance (less phosphorus, more calcium and selenium). These include ‘true’ free-range pastured eggs, high quality unprocessed cheese (like Le Baron), whole milk (if well tolerated) and wild shellfish. In terms of meat, look for grass fed and finished, cuts on the bone, slow-braised to draw out it’s gelatinous collagen and glycine-rich juices (think osso buco) – muscle meats alone are too inflammatory unless eaten with the naturally-occurring glycine from it’s cartilage and bone.
• Fats: saturated (not polyunsaturated), particularly organic butter and coconut oil. Coconut oil supports thyroid function, increases metabolic rate, is protective against the oxidation of PUFAs mobilized from the tissue, and suppresses fungal overgrowth. Excellent article on the thyroid, ageing and coconut oil here.
• Eating certain fruits (particularly well-ripened, tropical fruits) can refuel the liver with glycogen to resume it’s role in thyroid hormone synthesis (conversion of T4 to T3 requires glucose).
• Adequate sun and sleep (8-10 hours per night)