I’ve been closely following the news stories and the scientific literature about coronavirus. There’s so much we still don’t know—and there are many reasons to be skeptical. Question everything. Do the research for yourself.
For years, when I made my New Year’s resolutions, I just stated the goals and that was that. I believed that if I had enough willpower, I’d accomplish the goal and when I didn’t, I felt as if I’d failed. I guess I did fail, but I wasn’t a failure. I needed a better understanding of the process of change.
Chili has always been a quick go-to one-pot meal and this chili is no exception. I varied it a bit from traditional chili by using organic ground turkey and gave it a rich, deep flavor with the smoked paprika and chipotle chili powder.
As you establish goals, keep in mind that as your health improves, your brain and mood will most certainly improve, meaning that discipline, consistency, and motivation will become so much easier. That positive, feed-forward cycle!
I’m giving away 40 copies of my #1 best selling Essential Thyroid Cookbook in exchange for completing a survey, the results of which will impact future generations.
“Faux science?” How about “thinking and linking” instead of “naming and blaming?”
Here are stories of some of the incredible improvements seen by my Reversing Alopecia course participants, many of whom had been previously baffled and scared and whose conventional heathcare providers had said “this is untreatable.”
One-Pan Wild Salmon with Garlic Roasted Radishes & Asparagus (with optional Cumin-Lime Avocado Cream Sauce)
This dynamic duo is perfect for spring and were crafted with all of the same love, care, and attention to thyroid- and immune-supportive nutrients as the recipes in our best selling Essential Thyroid Cookbook.
Take a peek at what a seasoned culinary nutritionist and best selling cookbook author is serving this Christmas Eve.
This salad is a beautiful combination of complex carbs, essential fatty acids, and protein as well as the thyroid- and immune-supportive micronutrients magnesium, B vitamins, and Vitamin C.
Making your own homemade cranberry sauce for Thanksgiving is incredibly easy.
As we continue our transition into the colder months ahead, we can draw warmth and nourishment from the abundance of autumn foods.
Here are two whole food popsicle recipes: Watermelon Blueberry Fruit Pops + Cherry Apricot Yogurt Pops. YUM!
This fresh and fruity dessert appeals to kids of all ages and is great to take to summertime cookouts, picnics, and parties.
This vibrant salad brings all the fresh, crunchy, juicy, and bright flavors you want and all the colorful, disease-fighting antioxidants you need.
This crowd-pleasing twist on hummus incorporates fresh basil for delicious flavor. Basil is an great source of antioxidant polyphenols known to reduce inflammation.
Pain is always the signal. And you have to go into any health goal with the mindset that nothing is impossible, nothing out of your reach.
Making healthy changes in the kitchen may stretch your pocketbook, but in the long run the savings can really add up if you follow these tips.
Low iron—and more specifically, low ferritin (iron storage protein)—is common in the hypothyroid / Hashimoto’s and also hair loss / alopecia communities. Let’s look at this root cause contributor, including issues people can have with absorption.
The nervous system of an empathic person may operate differently and they can run a high risk of burnout and increased physical and emotional health concerns. If you’re highly sensitive, here’s how to protect yourself and your wellbeing.
This is a fantastic post by our friend and colleague, Andrea Wool. Andrea is a personal trainer and Hashimoto’s warrior and now shares her message of strength and empowerment with women worldwide.
Cold, dry winter months can wreak havoc on skin health, especially if you have hypothyroidism. But with these simple strategies, I’ve seen “problem skin” resolve in a matter of a few days.
Whether you’re suffering yourself or you’re a friend or family member of someone with chronic illness, these tips will be helpful in understanding how you can ask for support or be supported.
There’s something for everyone on this list. You’ll find a variety of items at various price points to meet most any budget!
Here are some tried and true recipes that may be a great addition to your Thanksgiving meal planning!
Having a food sensitivity or intolerance doesn’t mean that you can never eat your favorite foods. With just a little know-how, you can whip up most any recipe with delicious and health-giving swaps. Here’s how to do it.
You don’t hear much about PREbiotics, the non-digestible fibers in certain foods that enhance the microbiome by fertilizing the colonization of healthy bacteria. Learn how they work synergistically with probiotics for healthy gut function.
Lisa and I are so grateful to these amazing health coaches who went above and beyond to help make The Essential Thyroid Cookbook a best seller in no less than five categories. They’re doing amazing work in the world and we can’t wait for you to know about them.
Here’s the second installment of feedback and early reader reviews from our wonderful team of Essential Thyroid Cookbook Ambassadors—those who’d received an advance copy of our cookbook.
As we transition to the milder autumn days and cooler nights, I’m feeling inspired to cook with what’s in season and I’m gravitating towards one-pot recipes. This time of year, our bodies can stay balanced and satisfied by incorporating more warming and grounding foods: root vegetables, winter squash, sweet potatoes, and beans.
There are four overarching (and important) questions that we’ve been getting related to our Essential Thyroid Cookbook – all related to Hashimoto’s and autoimmunity prevention and management. We address all of them in this post, including…what if someone has had a thyroidectomy?
Asian Lettuce Wraps with Peanut Sauce (from Jill and Lisa’s #1 best selling Essential Thyroid Cookbook)
Many people have asked what happens “behind the scenes” in making a cookbook. Here, I share a bit about how these recipes came to be…my creation and testing process.
Here’s a little bit about how Lilah Rose became my little miracle in hopes that my personal story may offer a glimmer of hope to any of you struggling with similar health issues.
Check out our first installment of Essential Thyroid Cookbook feedback from our lovely and enthusiastic team of Ambassadors.
Batch cooking (aka meal prepping or cooking in bulk) is a great solution that can help lessen the conundrum of “what’s for dinner?”
“The butterfly gland” sits in the chakra of truth and expression. As the pub date for our cookbook gets closer, this post is a weaving of three short stories that have allowed Lisa and me to come full circle and be fully expressed with this journey.
Leafy greens are the #1 food we should be eating on a regular basis – as in every day. But they’re undoubtedly the food most missing in our modern diets. So, what gives?
One of the most common concerns that I hear from parents is, “How can I get my child to eat healthier?” Here are 10 ways parents (and other caretakers) can help shape healthy food preferences in children.
The summer sun is in full effect and while covering up or slathering on sunscreen may offer the best protection against sunburn, did you know that eating the right foods can also help to protect your skin from the sun’s damaging rays from the inside out?
Here’s some of the praise we’ve received about The Essential Thyroid Cookbook – humbling feedback from some of our highly esteemed colleagues and idols in the health, wellness, and culinary fields.
Here’s a summary of our process in how we chose ingredients for The Essential Thyroid Cookbook. It will leave no doubt in your mind that Lisa’s recipes provide you with the best nutritional bang for your buck!
Many have asked, “How did you guys meet? You didn’t go to the same nutrition school and you live in different cities – how did this partnership in creating The Essential Thyroid Cookbook come about?”
Culinary Nutritionist Lisa Markley, MS, RDN, is the co-author of The Essential Thyroid Cookbook. She has also suffered from Hashimoto’s and opens up about her personal journey.
People often think my religious fervor for functional medicine means that I reject the allopathic (conventional) model. Far from it.
Most of our clients have asked their prior practitioners, “Why do I still feel so badly when I’m doing everything ‘right?’” To which they often hear, “I dunno, you’re a tough nut to crack.” Here are my theories on why this is so prevalent…
Here’s my “secret weapon” of health advice. It’s the one practice that never fails, is always available, and is shockingly inexpensive (though what you gain by doing it is priceless).
Here’s a recipe for my fast and easy nut milk, including my “Leave No Trace” chocolate truffles recipe that uses every single part of the almond (the curd from the milk-making). It’s so easy!
Jill recently wrote about a dangerous trend — how “they” post lab results online and look for answers outside of a professional relationship with a qualified practitioner. Today, I use myself as an example because “they” is me!
Wait, I’ve got what? Whether you’re newly diagnosed or Hashimoto’s is an old friend, the language of thyroid health and immune system function can feel opaque and technical. Let’s break it down…
Here are some things you may have heard about autoimmunity (or hormone health or any other condition) — and what’s actually going on behind the scenes.
‘Tis the season of love and joy — and holiday promotional emails. Here’s our own very special holiday promotion…of a beautiful poem about letting go.
No matter what your goals are this holiday season — whether to maintain a full immune modulating protocol or to just eat less sugar than last year — there are smart strategies you can use to stay on track without sacrificing holiday fun.
Many with alopecia, especially those with long-term baldness, have lost hope. They’ve “tried everything.” Many have invested thousands of dollars in pills, potions, creams, shots, wigs, and empty promises. I’m here to tell you that there is hope.
Diabetes, low thyroid function, adrenal burnout, and extra weight comes with age, the doctors say. Just get used to it. That is Just. Plain. Wrong.
Here are some of our most frequently asked questions – some big and some small – and their important, sometimes unexpected answers.
Here are three soothing – and simple – ways to help keep your hormones and immune system in check.
When it comes to managing autoimmunity, details matter, of course, but when our focus gets too narrow, we can lose sight of the forest for the trees.
“Why should I invest in working with a health coach when I can find a lot of this information online?” It’s a good question. Why not just use the free ‘School of Google’ to tackle the problem?
We now know that ditching gluten can help resolve the painful symptoms of endometriosis. When the most common treatment is surgery and giving up gluten is profoundly less invasive, the question becomes: why not try ditching gluten?
Avoiding sugar seems straightforward until you realize how foods that aren’t labeled “sugar” can act like sugar in the body. But you don’t have to give up sugar for good.
Our programs aren’t “weight loss programs,” but our clients typically lose weight. Why? Because we work with people to improve their health, which typically results in…weight loss.
I’ve chalked this quality in myself up to quirkiness. Or introversion. Realizing that it is a message from my adrenals was a big wake-up call.
Positivity, such as joy, enthusiasm, excitement, serenity, gratitude, inspiration, love, interest, and pride, brings about what Dr. Barbara Fredrickson calls an “upward spiral of lifestyle change.” And lifestyle change is what’s required for managing ANY chronic health condition.
Only one in six people who are overweight report maintaining a 10 percent weight loss for at least a year after a calorie-restrictive, hunger-inducing diet. But there’s good news – there’s a process that involves losing weight WITHOUT being hungry all the time.
I enjoy pulling the veil back on the coaching process, but I also like writing about it because it reminds me not to always default into “expert + explainer” mode, especially when a client says they want to dive into a pack of Oreos.
There’s an emerging awareness that endometriosis is caused or exacerbated (or both) by an autoimmune attack on the body.
As individuals and as a culture, we’ve been told that caving into nutritionally bankrupt food is about lack of willpower, personal weakness, moral failing, and a deep lack of self-respect. NONE of this is true.
Mismanaged blood sugar fuels a shocking number of hormonal complaints that range from big to small. Here’s a partial list of what happens with sugar and your hormones.
In the words of the great Jon Stewart, “Bullshit is everywhere.” Especially when it comes to diet and nutrition.
Antibacterial products are overkill. And they’re harming us.
Having a healthy balance of good bacteria helps prevent chronic and degenerative diseases, improves digestion, possesses anti-cancer and immune boosting properties, and controls inflammation. For anything that ails you, consider that the health of your gut may be one of the keys to feeling better.
Let’s talk about dairy and why it’s worth it for you to investigate whether it’s doing your body good or harm.
Did you make any New Year Resolutions? Perhaps about exercise or losing weight? Learn from my mistakes to ensure that your tactics won’t be counterproductive to your health.
It’s December, which means we’re in the thick of the hustle and bustle of the holiday season. Here’s my first VIDEO Health Hinge, where I share my favorite tips for slaying holiday stress.
Being healthier doesn’t have to mean a complete overhaul of your diet – or cost an arm and a leg. Sometimes a simple upgrade can make a lot of difference!
If you’re looking for something to do with that leftover turkey, look no further.
Can you believe that Thanksgiving is almost here? Here’s what I’m planning for my holiday dinner.
Conventionally, cholesterol is often discussed in terms of being “high.” But is it possible for cholesterol levels to be too low? The short answer is yes and it has big implications for our hormones.
When people think eggs, they often think cholesterol; then they think heart disease. But cholesterol is a necessary component of every cell in your body. Let’s get to the bottom of it.
You want the healthiest eggs, right? But all of the different eco-labeling can make things confusing. Here’s a guide on how to read egg labels.
Eggs have been referred to as “the perfect food.” But they’re also one of the top triggers for those with food sensitivities. Let’s dig into both sides of the story.
It’s fall and squash is everywhere: butternut, buttercup, delicata, acorn, pumpkin. So how about some squash pancakes?
You are what you eat eats. When you take animals out of their natural habitat and feed them food they’re not meant to eat, there are negative consequences for them – and us.
Many of the things that we now need to consider for optimal health are new because our environment has changed. Case in point: the Omega-6 to Omega-3 ratio.
Yeah, yeah, yeah – Starbucks replaced their synthetic pumpkin syrup with real pumpkin puree. But keep going, Starbucks, because you’re not quite there yet. Here’s a recipe for a healthful alternative.
One of the cornerstones of an anti-inflammatory diet is eating the right fats and using them properly. Here’s a guide on how to use fats and oils for optimal health.
Fat isn’t the bad guy. In fact, incorporating more fat into your diet may help alleviate pain, help you shed weight, keep your hormones balanced, and keep you full and happy.
No, this isn’t a post about exercise. It’s about deodorant. I don’t wear any. Want to know why?
It’s difficult to imagine life without some of your favorite foods. But it’s important to find delicious alternatives to help distract you from what you may be giving up, especially when there’s an emotional connection. For instance, birthday cakes!
Food sensitivities cause silent, hidden inflammation within your body. And remember, inflammation is the foundation for chronic, degenerative disease.
If you’re having a difficult time getting in a workout (or getting up off of the couch), I have a quick – and FUN – way to get started. I have a history of exercising and it took me by surprise…
My Health Hinges series is halfway complete! Now is a great time see how you’re doing. Are you happy with your progress? If so, great! What has moved the needle for you? Let’s check in.
It was my husband, in the kitchen, with the toast…
Our life-changing Restore Your Adrenals teleclass series begins on July 23. You can participate from anywhere, at any time.
Many of my clients have said, “I want to eat better, but I just don’t know what to make.” I get it. This recipe comes with my stamp of approval and it’s delicious, anti-inflammatory, and easy to make.
Does resting, being still, clearing your mind of the clutter, and tuning into what’s really important sound good to you? Well, put down that smartphone, my friends, because you’re in luck.
I used to suffer from digestive issues, weight gain and weight loss resistance, shingles, infertility, and more. Here’s how I changed my game from whack-a-mole to skee ball and changed my outcomes.
As with many things in life, everything makes sense through the rear view mirror. I never considered that the root cause of my symptoms was my diet or lifestyle…I chalked it up to genetics, getting older, or just being “normal.” Then some bigger things happened that I couldn’t ignore.
“If you don’t make time for wellness, you’ll be forced to make time for illness.”
The current generation of US children is likely to be sicker and die younger than their parents. Inspiring them to cook will build a foundation of healthful habits that will keep them safe, happy, and well.
Metabolic syndrome and insulin resistance are major risk factors for two of the leading causes of death in the U.S.– heart disease and diabetes. What does this have to do with the thyroid? A lot.
It never crossed my mind that a skin care product sold in the U.S. could be toxic. I then learned that there hasn’t been a federal law passed governing the personal care industry in the U.S. since 1938 – 77 years ago!
Here are three refreshing and light variations of sweet potatoes. They’re easy to make, packed with nutrients, anti-inflammatory, and super delicious!
Have you been doing “all of the right things” but are having a hard time meeting your health goals? Maybe it’s time to dig deeper and uncover your root cause.
Science has shown us how repeating self-defeating, mean, negative thoughts about ourselves keeps us stuck in the stress response and increases likelihood of autoimmune disease.
Inflammation is a predecessor to many degenerative diseases, including heart disease, cancer, Alzheimer’s, autoimmunity (including Hashimoto’s), and diabetes.
A healthy digestive system is foundational to overall health. Here are some tips to keep your trains running on time.
Poop. It may be an awkward topic to discuss, but our poop is one of the best diagnostic tools that we have available to understand the health of our digestive system.
The most delicious fruits and vegetables will take center stage in the coming months. Are you ready?
This magical elixir can help heal your gut, boost your immunity, fight inflammation, help you sleep, and give you luxurious hair, skin, and nails.
Buying all organic produce can be expensive; this guide can help you make trade-off choices while staying within your budget.
This ridiculously simple breath exercise is one of the single best things you can do to tame your monkey mind, find your center, tame those hypervigilant adrenals, and feel like a calm has washed over you. It’s so easy, you can do it behind the wheel of a car.
How about we make a deal that nothing is off limits? Keep eating your favorite foods, as long as you also agree to add in some new, healthful foods…the crowding out concept.
Sometimes you have to take shortcuts in order to juggle it all. Here are some of the hacks that I turn to when life happens and I just don’t have the time to shop or cook.
What percentage of your meals are cooked at home? How can you take a small step to upgrade your choices, even if for only one or two meals per week?
“Exercising with fatigue or low thyroid function is about progressing slowly, making the movements work for you (not the other way around), listening to your body, and not adding unnecessary stress to your system.” - Jen Sinkler
Even when mornings are crazy, preparing a nutritious breakfast is THAT worth it. Check out this make-ahead morning meal.
Sugar is addictive, and it’s been put into processed food to keep you addicted. You’ll be more successful reducing your sugar intake if you understand more about what it does to your body and why it’s got a hold on you.
Excess sugar is detrimental to your health. Are you surprised? Of course not.
Chewing sends signals to your stomach, intestines, and pancreas that the digestion process has begun, helping to maximize the absorption of nutrients from our food. Conversely, if food is not properly broken down, it can remain undigested and cause gas, bloating, bacteria overgrowth, and other digestive problems.
A substantive breakfast helps set your mood, energy level, and metabolic rate for the day. And can help you lose weight. For real.
Maintaining stable blood sugar is a key component to thyroid and adrenal health.
Being healthy is more than just eating well. Be mindful of how you treat yourself. Embrace your imperfections. You may be the only one who notices or cares about your so-called shortcomings.
“When you improve a little each day, eventually big things occur. Don’t look for the big, quick improvement. Seek the small improvement one day at a time. That’s the only way it happens – and when it happens, it lasts.”
Vitamin A and its carotenoid precursors play a critical role in immunity and become increasingly important for those with Hashimoto’s. Yummy recipe included!
Tending to your immune system is like tending to a child – tuning in to what she needs to grow and continue to be strong.
If we’re not cooking, we’re not only losing our physical health, but we’re losing our center – that primal need to give and receive love, to connect, to feel rooted in something so fundamental that without it we are never really whole.
Stress is one of the proven triggers for Hashimoto’s. Slay your stress with some ridiculously simple forms of meditation.
Stomach acid is important. Really important. Our digestive system isn’t meant to be a watery pool, it’s meant to be highly acidic so that we can thoroughly break down food and absorb nutrients.
Do you have Hashimoto’s because it’s “in your genes?” Research has found that genetics has only a 20-30% influence on the development of disease.
If you’ve found yourself anxious about your weight, consider taking a break from your scale. Focus on behaviors and lifestyle changes, not fickle numbers.
Welcome to the reinvention of Healthful Elements: a brand new website, new coaches (new to Healthful Elements, anyway), and a broader and deeper practice. We still have our core practice areas – hypothyroidism, Hashimoto’s / autoimmunity, and adrenal dysfunction. But it had been my dream to expand beyond what I can offer as a sole coach and things started taking on a life of their own a few months ago. So I went with it. And here we are.
Health coaches are garnering an increasing amount of attention and help fill in the gaps between what the healthcare industry traditionally provides and what many people need.
Water is nature’s most important nutrient. Without it, no living being can survive. Are you staying well-hydrated? Fluid intake doesn’t have to be bland or boring and doesn’t have to come solely from water.
Although low blood sugar can cause short-term concerns for many of us, consistently high blood sugar poses serious, long-term risks, especially for those with polycystic ovary syndrome (PCOS) or those with a history of extreme stress.
I get excited about others’ work and what they’re courageously putting out into the world, especially when they’re doing it in an authentic and accessible way. Allow me to introduce four people whose exemplary work deserves your attention. I’m honored to call them my friends.
It’s ‘bout time that we gave you a juicy update on our Fire Your Thyroid Cookbook (our working title). While Lisa and I have been hard at work on our labor of love, we feel that things have recently coalesced to a point that we’re able to share a worthy summary of our progress.
When people learn that I’ve lost weight, they always ask how I did it. The fact is, I don’t exactly know.
We’ve all heard the advice that a getting a good night’s sleep is critical for good health. Given how much time and effort many of us devote to being healthy during our waking hours, our nighttime routine is often last on our list. But evidence suggests that perhaps it should be first.
At the risk of y’all thinking I’m a flipper flopper, after this post, it’s the end of the road for The Roundup…again. Or maybe I should say, we’ll see you in yonder pastures. Mary and I will pick it up again when things slow down ‘round here. We’ve got a cookbook to write, programs to create, and we’re generally rockin’ and rollin’ on how to serve you better.
I try to get these published every week. I swear, I do. :)
“Excess on occasion is exhilarating. It prevents moderation from acquiring the deadening effect of a habit.” – W. Somerset Maugham (via my friend Mark Schneider)
“’Kids’ food’ is a marketing concept created by multinational food conglomerates to sell processed crap. There’s no reason kids should eat differently than adults.” – Chris Kresser
Here’s a buncha juicy stuff from the last couple of weeks. Hey Midwesterners, STAY COOL this weekend!
“Always hold on to the truth. Don’t let others sway your heart. Don’t compromise yourself for the sake of temporal groovyness. Be separate from the crowd that’s awash with normality by standing on a firm foundation.” John Fluevog (I got me a new pair of Fluevogs this week!)
Here’s what Mary and I rounded up for you this week. Have a relaxing weekend!
“I try to be myself, which is really the best I can do. If I’m authentic, I can’t be a fraud, because I’m just being who I am.” – Leo Babauta
“There is no biological requirement for cow’s milk. It is nature’s perfect food, but only if you are a calf.” – Dr. Mark Hyman, Got Proof? Lack of Evidence for Milk’s Benefits
Given that most of the time, thyroid treatment is woefully inadequate and somewhat controversial, I was prepared for the letters and comments that my Experience Life magazine article, Repair Your Thyroid, would receive. I knew that some from the conventional medical community would squawk. And sure enough, I got slammed by some who seem entrenched in the status quo.