Getting Enough Iodine

Iodine, a non-metallic mineral, is required by humans in trace amounts for proper development and growth. An iodine deficiency leads to an enlarged thyroid gland (goiter), slowed metabolism and weight gain, as well as other symptoms of hypothyroidism such as fatigue and intolerance of cold. It can also cause neurological, gastrointestinal and skin abnormalities.

Humans need at least 150 mcg of iodine per day. Daily intakes of up to 1,100 mcg daily for adults and children over four are considered safe.

You can get iodine naturally by eating saltwater fish and seafood, kelp and other sea vegetables as well as vegetables grown in soils that contain iodine. Dairy products also provide iodine if the animals graze on plants growing in iodine-rich soils. If you are eating a healthy, balanced, varied diet, you're probably getting enough iodine. However, if you eat mostly processed foods, don't rely on them for your iodine requirements: the salt processed foods contain is not iodized. Incorporate more of the whole foods mentioned above to boost your iodine intake. You can also use unrefined (gray) and refined (white) sea salt - they do not have the additives such as aluminum compounds to prevent caking that commercial salts do, and sea salt contains trace amounts of iodine.

Understanding Supplements

Supplements can be confusing and knowing what works and what is hype can be difficult especially with todays marketing.  This website is a great reference to hopefully answer your questions on supplements:
http://ods.od.nih.gov/factsheets/list-all/

Clean Out The Crap!

Part of getting healthy and losing weight is to not buy and stock food items ever in your house that aren't healthy or foods that you can't keep yourself from eating too much (mine used to be chocolate chip cookies, I could never eat just one or two...).
Make your list of ten foods in your house that you will throw out and never buy again.  You can do this. Change what you believe and you can change your health, your weight and your life.
This was my list two years ago:
Sugar
Pork
Beef
Chips
Cheese
Yogurt-high sugar
Ketchup-switch to organic without HFCS (corn syrup)
Deli meat - nitrates-huge cancer causer
White flour
Ice cream
Just think of how much money you'll save!
Here is my present list of foods that I always have on hand:
organic spring mix lettuce
frozen blueberries/mixed berries
fresh fruit
red peppers
organic peanut butter
dried beans
fresh local veggies
frozen spinach/broccoli
organic olive oil
nuts almonds/walnuts
cocoa
long grain rice
root veggies
soy nuts/edamame
nutritional yeast
wild caught cold water fish
and the list goes on...
Read the labels of the food that is in your house.  Get rid of (and I mean throw out!)
sugar being first on the list of ingredients, corn syrup, artificial anything, preservatives, trans fat and high sat fat (dairy, meat), enriched flour.
Meat should be organic and low fat if you have to.  The only dairy you should eat is non fat organic milk, if you have to.
Read labels, make your list or just start heaving out the crap.

Is Being Miserable Making You Fat?

The other day I was walking through he parking lot of a department store and I found myself looking at the faces of people as they were walking to their cars.  My general observation was that people just aren't happy. Some were down right nasty in public!
In the world of advertising their job is to make you believe that if you buy their product your life will be easier, you will be thinner, you will look great and this will make your life wonderful.
Hows it working?  We spend to much money on more crap than we'll ever need that doesn't deliver on its promises.  We are stressed, overweight, unhealthy and not to happy.
As a result we have an epidemic of obesity (from emotional eating), obesity related diseases, anxiety depression and drug addiction.
So what's the secret to being happy?  First of all you can't always be happy or you are not right in the head.  Don't dwell on the negative in your life, some people are constantly thinking about what's wrong in their lives.  Be grateful.  Here is a challenge: Sit and think about someone that is having a very hard time in their life, you don't have to know them.  For example someone that has suffered a loss or is dealing with an abusive relationship.  Be empathetic than be grateful you've have it not so bad.  Everything that you do, do it with pride even if it's cleaning you floor. Write down for one day everything that brings joy like seeing your child smile or noticing a beautiful flower.  Do a random act of kindness like helping a stranger or being pleasant to someone you don't get along with. Let go of some of the control.  Exercise for 1/2 hour or more.  Chose not to eat any junk for an entire day.  Be proud of yourself.
This challenge will take practice and patience but if continually applied you will notice changes in your behavior, your mood, your weight.  You will have less control and more empowerment.  You might even catch yourself feeling happy!
Be open to change.

Cycling

Livingston County Cycling Club

I finally had to succumb to the fact that ski season is over, at least until August (Portillo Chile).  I'm still doing P90x and I highly recommend it, it's tough and it pays off.
Summer  exercising for me is now about bicycling. Really I suck.  I'm awful at mountain biking and a bit better at road biking but it burns off calories like nobody's business!
Cycling is a fast growing activity with all different options and groups to join.  This is a great social healthy way to exercise.
Give it a try!

The Big Event

Starting weight loss and exercise program?  Yeah, good for you! Get pumped!!
And set yourself up for failure.  What?
When you make your weight loss/ exercise program a "Big Event" in your life, you are most likely not going to maintain it.  Why? Because as in an event after the excitement is over the event ends.
In order to be successful, lose weight and get healthy you need to make lifestyle changes that you can live with for the rest of your life. It's not an event, it's daily like brushing your teeth.  Imagine not brushing your teeth?  That's what happens to your body when you don't take care of it everyday! Gross!  And you will get sick if you aren't all ready.
Be open to change, learn to deal will social pressure and get educated on healthy living!
www.nundanutrition.com