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What’s up with Kale and Juicing?

Good morning from Lubbock, Texas! I thought I arrived in Hell yesterday, it was so hot. A whopping 100! On June 1st, no less! Keep in mind this comes from someone who lives at 7000 feet where mornings are so cool I have to wear my leggings and a blanket to have my tea outside. Going to be a hot summer here in West Texas!

So a friend sent me this opinion piece from the New York Times the other day: Kale? Juicing? Trouble Ahead. Yikes! Kale is the super star of the veggie lover’s world! What’s up with this? As a Certified Health Coach, I know a lot about Kale and other cruciferous vegetables and their potent health benefits; however, I recently began reading about hypothyroidism and these very vegetables. Seems that there can be some side effects to anything that we over indulge in and Kale is no exception.

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So here’s the thing: we are not meant to juice on a regular basis. OMG, did I just say that? I will be crucified by the juicing world, but I believe this to be the truth. When veggies and fruit are turned into juice, depending on the juicer, the results are no fiber or very little remaining in that juice you gulp down. This can leave you hungry in a short time and deprives your body of the work it should be doing to retain the miracle of the vegetables and their wonderful fiber, minerals and vitamins. Also, eating a wide variety of vegetables is always in your best interest because we obtain different vitamins and minerals from each.

Here’s the skinny, , taken from the Oregon State University Micronutrient Information Site, on why the kale and cousins have contributed to the hypothyroidism mentioned in the NYT article:

Very high intakes of cruciferous vegetables…have been found to cause hypothyroidism (insufficient thyroid hormone) in animals (68). There has been one case report of an 88-year-old woman developing severe hypothyroidism and coma following consumption of an estimated 1.0 to 1.5 kg/day of raw bok choy for several months. Two mechanisms have been identified to explain this effect. The hydrolysis of some glucosinolates found in cruciferous vegetables (e.g., progoitrin) may yield a compound known as goitrin, which has been found to interfere with thyroid hormone synthesis. The hydrolysis of another class of glucosinolates, known as indole glucosinolates, results in the release of thiocyanate ions, which can compete with iodine for uptake by the thyroid gland. Increased exposure to thiocyanate ions from cruciferous vegetable consumption or, more commonly, from cigarette smoking, does not appear to increase the risk of hypothyroidism unless accompanied by iodine deficiency. One study in humans found that the consumption of 150 g/day (5 oz/day) of cooked Brussels sprouts for four weeks had no adverse effects on thyroid function.

In other words, the amount you eat has more to do with the results you obtain than the veggies themselves. Don’t make a poison out of your medicine. Here’s what to do:

1: Cook cruciferous veggies. Cooking reduces the goitrogenic compounds found in kale and the other cruciferous vegetables, i.e. broccoli, brussel sprouts, cabbage, cauliflower, collard greens, kohlrabi, mustard, rutabaga, turnips, bok choy and Chinese cabbage.

2: Eat a variety of veggies and don’t juice on a daily basis. Super juicing should be reserved for cases of cancer or other disease where high doses are needed to boost your immune system or for an occasional detox.

3. Be sure and get a daily dose of iodine. Iodized salt was introduced to our diets many years ago to help us avoid hypothyroidism. With the demonization of iodized salt, it’s possible you might be lacking if you eat a vegan diet. Add to your daily diet seaweed and/or iodized salt. 1/4 tsp of iodized salt will provide plenty. Check out this source for more on iodine and veganism.

kale

Kale and it’s cruciferous cousins really are super foods and as long as hypothyroidism is not an issue, it can be eaten on a regular basis. The key, as with all good things, is to not overdo it.

•Kale, with it’s high calcium content, supports strong bones.

•Kale boosts the immune system because it is rich in vitamin C.

•Kale helps protect us against cancer because of it’s antioxidant richness.

•Kale is high in iron for blood and energy levels support.

•Kale is packed with fiber and thus is good for digestion.

WOOHOO! Kale can stay!

Kale on my friends!

If you like this post and want to share the news with others, please share. Thanks!

Peace and Joy!

Beat Diabetes

Say bye bye to low carb diets!

 

 

I am stepping out on a limb here, but the low carb diets making the rounds these days may be killing you. Eating mountains of meat is going to push your cholesterol levels up and cause serious heart disease symptoms. Now before you send me hate mail, let me temper this with a few things. First of all, only one in three people will experience the high cholesterol rise. You could be one of the two who doesn’t see this occur. Great. But have you had your levels checked? Are you checking them often enough to monitor this occurrence?

Next, a lot of people on the low carb (yes, I’m talking primal) are still junking it with their diets. What I mean is, they are eating cheap meat and meat of all kinds, instead of choosing high quality, no hormone, no antibiotic, what the animal was meant to eat, meat. If you want to eat like a caveman, then eating meat raised in feed lots is NOT giving you a caveman diet. AND, are you eating your veggies? Lots of them? If not, your missing out on the nutrients you need to stave off disease and heart attack.

Now, one more question for you: Ladies, in caveman, hunter gatherer societies, did the women eat the same way the men did? My theory, based on why so many women have trouble sticking with the primal diet for any length of time and staying healthy, is that women were the gatherers, you know, seeds, berries, root veggies, and while the men were out on a hunt, they ate a lot more of what they gathered than of the meat that might or might not have been brought back to camps. Is my theory crazy? No more than the whole primal theory really.

I am advocating for you to eat healthy. If you are eating meat, then make it the best and in small quantities. There is research that shows more than 10-12 ounces a week is likely to send you into the danger zone. Ramp up the veggies no matter what your diet and eat your GOMBBS! (Greens, onions, mushrooms, beans, berries and seeds/nuts). Eating is definitely a personal choice. Make it the healthiest choice and say bye bye to low carb diets!

To learn about programs that prevent diabetes and a change in diet that will have you losing weight and feeling great, check out my Prevent Diabetes Programs. Gain your Ultimate Health!

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The Sugar Diaries: Laziness

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sweets

Though Thursdays are usually My Santa Fe blog, I decided to continue with the Sugar Diaries on a topic I mentioned yesterday: why are we eating so many foods with labels? All the items in the snacks above came in packages with labels, and most have multiple, not so good for you ingredients. BUT, the package is easy to open, it’s lying right there in front of you on the counter top or just inside the cabinet door and it’s easy to grab, pop open and gobble down half the package. Am I right? You know it! I call that the laziness factor and believe me I’ve been there, done that! But there is a way to beat the lazy factor. First and foremost, avoid buying snacks of any kind in packages, unless there is just one ingredient listed. Second, when you arrive home from the grocery store with pretty fruits and veggies, don’t relegate them to the vegetable drawer cause you know what’s going to happen. Two weeks later you have a funny smell emitting from the fridge every time you open the door since you never bothered to eat them. Instead, wash, cut, and present in bowls or bags right in the middle of the fridge so when you open the door, they’re easy to grab.

Too rushed for even that? Then buy bags of little carrots, sliced apples, sliced pineapple, berries, or celery already prepared so you need do nothing.

The laziness factor hit me square in the face the preliminary day before I started the sugar program. We received samples of a new “power bar” at work and even though I brought almonds and carrots for a snack, I was too lazy to go back to the break room and dig them out of my locker. Instead, I opened that bar up and ate every bite without even glancing at the label. I have been very aware of my actions since that moment. I am doing quite well on the program. No sugar since Friday. Being accountable to someone is really helping.

Need some accountability in your life? Contact me at: jane@janeannthompson.com for a free health and wellness consultation. Let’s talk about beating the lazy factor and getting healthy. I will be offering a pre-diabetes program soon. Watch for it here!

Peace and Joy!

Travels with the Friday Foodie: Oslo

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I had a visitor in my room yesterday, all the way up on the tenth floor, which in USA means the eleventh floor. The little bugger was exhausted, but I “helped” him back out the window before he had the chance to revive and use his stinger!

Eating healthy on the road can be tricky, especially in Europe where pastry is the easiest breakfast to find, but I am finding some gems here and there, and last night was one for sure. We ate at Cafe Saracafe Sara where they serve a bit of everything, though seem to have a Turkish emphasis. I started with an eleven dollar glass of house red wine, yikes, but house in Europe is usually a very good wine, and this was no exception! For my meal I had vegetable kebobs!

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They were grilled soft and had a light sauce that probably was made of yogurt. The side salad had a dressing of lemon and maybe a hint of oil. The rice and veggies were perfect together, but I only took a bite of the pita bread. Surprisingly, it was a bit bland and didn’t seem worth the calories. And this is one of the secrets of not over eating on the road. If something is not absolutely delicious, cast it aside and save calories for the treats you know you will allow yourself, which for me is some incredible pastries and of course…CHOCOLATE!

Healthy is always possible, but knowing there will be allowances made makes for a more realistic and enjoyable experience!

What are your tricks for traveling?

Peace and joy!

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