Healthy Eating

2016 has begun and I don't feel particularly healthy, I'm always trying to lose or maintain my weight but I have just got to the point where I think "just eat healthy girl" so with this in mind I am attempting to do just that.

In 2014 I was diagnosed with an underactive thyroid, which partially explains why I find it hard to maintain a good weight for my height, age etc. Having hypothyroidism means taking medication to simulate the hormone that my thyroid should be producing and this means taking the medication for life. I don't like the sound of that - For Life. I'm always researching one thing or another, so researching how to combat hypothyroidism without medication seemed the logical thing to do.

The thyroid gland needs specific vitamins and minerals to properly do its job.

Iodine - Primary Sources: Sea vegetables: Kelp, nori, kombu, dulse, arame, wakame, hijiki
Seafood: Haddock, clams, salmon, shrimp, oysters, sardines
Iodized sea salt
Secondary sources: Eggs, spinach, garlic, asparagus, Swiss chard, mushrooms, summer squash, sesame seeds, lima beans
Selenium - Tuna, mushrooms, beef, sunflower seeds, Brazil nuts, organ meats, halibut, soybeans
Zinc - Beef, turkey, lamb, fresh oysters, sardines, soybeans, walnuts, sunflower seeds, Brazil nuts, pecans, almonds, split peas, ginger root, whole grains, maple syrup
Iron - Organ meats, oysters, clams, spinach, lentils, soybeans, white beans, pumpkin seeds, blackstrap molasses
Copper - Crabmeat, oysters, lobster, beef, nuts, sunflower seeds, beans (white beans, chickpeas, soybeans), shitake mushrooms, pearled barley, tomato paste, dark chocolate
Antioxidents & B Vitamins:
Vitamin B2 (riboflavin)
Egg yolks, organ meats, wild rice, wheat germ, Brewer’s yeast, mushrooms, almonds
Vitamin B3 (niacin)
Poultry (white meat), peanuts (with skin), wheat bran, rice bran, liver, Brewer’s yeast
Vitamin B6 (pyroxidine)
Fish (tuna, trout, salmon), liver, bananas, brown rice, wheat germ, sunflower seeds, walnuts, beans (navy beans, garbanzos, pinto beans, soybeans, lima beans), Brewer’s yeast.

As a point of interest, vitamins in some other foods:
Vitamin A (beta-carotene)
Broccoli, asparagus, lettuce, kale, carrots, spinach, sweet potatoes, liver, winter squash/pumpkin, cantaloupe
Vitamin C
Broccoli, Brussels sprouts, cauliflower, greens (mustard, collard, kale, turnip), parsley, peppers (chili, Bell, sweet), strawberries, guava, papaya, citrus, kiwifruit
Vitamin E
Peanuts, almonds, sunflower seeds, beans and soybeans, asparagus, leafy green vegetables, whole grains, liver

Some foods can disrupt the thyroid function so I shall try to avoid these foods.

Soy:  Isoflavones in soybeans can inhibit the enzyme which adds iodine to the thyroid hormone.

Raw Brassica family of vegetables:  This group of vegetables includes brussel sprouts, cauliflower, broccoli, and cabbage, these foods; when eaten raw can reduce the thyroid hormone in a similar way to soy. Therefore these foods are best eaten cooked.

Gluten: There is a distinct connection between gluten intolerance, celiac disease, and autoimmune thyroid issues. This is the one food which is strongly recommend to avoid if you have a thyroid condition. Gluten is found in many foods, and can trigger a whole series of digestive issues and hormonal imbalances.



I decided the best solution for me was to eat as healthily as I can, so with that in mind, I also decide to cut gluten & dairy (as much as possible). I'm not a vegetarian or vegan however I am restricting meat & fish for the time being as well, and I make a point of eating  3 brazil nuts each day, so ... here goes.

I'm going to post some pics of meals I make.

A lovely looking Salad with Black Rice - Baby Spinach, Tomato, Cucumber, Yellow Pepper, Rocket, Avocado, Mayo.

This was my 1st time of having Black Rice, I bought it from Holland & Barratt. It was really quite nice, cooks the same as other rices I've had before.

Although some of these dishes look like desserts, I'm not having them as a dessert, they are my meal, whether it be breakfast, lunch or dinner.

 Banana & Coconut Ice Cream, topped with Mango & Coconut - Frozen bananas blended with Coconut Flakes and Rice milk.

Watermelon and Passion Fruit.  Watermelon is so hydrating and a great way to start the day.

Home made Museli topped with Apples and Mango, soaked in rice milk  - Ingredients for the museli: Rolled oats, Pitted Medjool Dates, Coconut Sugar, Dried Coconut chips & Cinnamon

The Gluten free Rolled Oats & Coconut Chips were bought from Amazon.co.uk 

 Purple Swag - 4 frozen bananas, 1/2 cup of raw coconut yogurt, frozen berries, acai powder, coconut water, mixed seeds. Blend all together - yummm!

There are so many combinations you can use to make these smoothies.

 Braised Coconut Spinach & Chickpeas with Lemon - over a baked Sweet Potato.

This dish is my favourite so far, 

It was delicious.  I've frozen the leftovers for another day - can't wait.

Maqui Berry Smoothie

Homemade Museli with blended Bananas, Maqui Berry Powder, Coconut Chips, Maca Powder & Coconut Water, topped off with more Banana and Museli.

The photo does not do this justice - it was a vibrant purple colour. 

I bought my Maqui Berry Powder from Amazon.co.uk 

Maca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids.

And something so simple, yet delicious, I do love cinnamon

 A snack of sliced apple sprinkled with cinnamon

Watermelon sprinkled with unsweetened Desiccated Coconut and Mixed Seeds

Before starting out on this healthy eating plan I had never had coconut yoghurt before. I've tried natural dairy yoghurt and have to say, I'm not keen, but ... this coconut yoghurt is fabulous, I can't get enough of it.

Fresh Mango topped with natural Coconut Yoghurt, frozen Berries and Coconut Sugar.

Spicy sweet potato hash.   Sweet potato, Onion & Kale - quick and easy to make.

Corn on the Cob with Brocolli and Avocado Whip

Maqui Berry & Watermelon Smoothie with Museli

Frozen bananas

Maqui Berry Powder

Maca Powder

Museli

Watermelon

Blended together

Carrot Cake Smoothie Bowl

3 frozen bananas
5 small carrots juice
2 small apples juiced
1 medjool date
1 tsp of ground cinnamon + extra for garnish1 tbsp raisins3/4 of juice pulp 

Method
Juice carrots & apples, collect pulp.
Get your pulp and mix it with the raisins. Remove any pips. Set aside.
Blend everything else except the extra cinnamon, until super smooth.
Pour in to a bowl, place the pulp mixture around the edges and some in the middle, sprinkle on the extra cinnamon and serve.

           Tastes delicious!

Banana Choc Chip Whip 

3 Bananas (2 Frozen) 
vanilla stevia
maple syrup
Museli
Cacao Drops
Maca Powder

Blend altogether

Have to say - this was rather tasty.

Huge crispy cold salad, Crispy potatoes slices, Guacamole

Salad: Lettuce, Rocket, Tomato, Cucumber, Red Onion, Red Pepper, Sunflower Seeds

Potato Slices - Parboiled, then baked in oven with a little coconut oil.

Home made Guacamole recipe
2 avocados
1 onion
1 tomato (skinned)
1 clove garlic
1 Lime juice

Blend all together

A grill-up - Grilled tomato & mushroom, Baked sweet potato, cucumber, spring onion & avocado

Maqui Berry Smoothie

Banana, Maqui Berry powder, mixed with home made Museli,  topped with Blueberries & Raspberries.

Acai & blueberry Smoothie

2 Frozen bananas
1 cup blueberries
3/4 cup rice milk
2 Tsp acai berry powder
Maca powder

Topped with blueberries, Dessicated coconut & cacao nibs




More to come  ... as and when I get the time to post :)  Happy Eating!