January is National Thyroid Awareness month, a time to spread awareness and educate others on the different types of thyroid disorders that affect 1 in 10 people in the United States. While many thyroid disorders are genetic, there are some ways you can improve your thyroid function naturally. Below are a few ways you can improve your thyroid health.

Watch Your Diet

Maintaining a healthy diet is important for overall health, however there are some specific ways you can modify your diet to help improve and maintain thyroid function. It is important to limit and avoid processed foods, refined sugar, trans fats, preservatives and dyes. Instead, choose whole, fresh foods like antioxidant rich fruits, vegetables, heart healthy fats, lean protein and whole grains.

Certain vitamin and nutrient deficiencies have also been linked to thyroid disorders, which can be supplemented through food. An iodine deficiency can cause thyroid issues, but can be supplemented through things like table salt, dairy products, saltwater fish, shellfish and other seafood. Vitamin D deficiency has also been linked to thyroid disorders such as Hashimoto’s disease. Vitamin D intake can increase by eating foods like dairy products, eggs, mushrooms and fatty fish. Additional nutrients like selenium and B12 can also help to improve thyroid function.

Stay Active

Like diet, exercise is key to living a healthy lifestyle as well as keeping your thyroid healthy. Physical activity will help boost your metabolism and improve hormone levels and can help alleviate symptoms caused by thyroid disorders. Any type of exercise can be beneficial, however, low impact exercise like walking or cycling can have great benefits without causing joint pain that often comes along with thyroid disorders. Adding in 3-5 days of exercise each week can regulate your thyroid and benefit your overall health.

Manage Stress 

People may be surprised to learn that stress can have a significant impact on thyroid health. High stress levels can increase cortisol levels which slows down metabolism and causes drops in T3 and T4 levels, which both have negative effects on thyroid function. There are many ways to reduce stress, for example, meditation, exercising, deep breathing, self-care and hobbies are all ways that can help reduce stress in day to day life.

Schedule Regular Doctor Visits

Since symptoms of most thyroid disorders are symptoms of many other common conditions, people can suffer from thyroid issues without ever being diagnosed. Regular checkups with your primary care physician can help identify symptoms early on. Your physician will test your blood, which will identify any thyroid issues you may have. From there, your doctor will work with you to create the best treatment plan.

Although there is no way to guarantee you will not develop a thyroid disorder, these tips can help both avoid and treat thyroid disorders. Luckily, with treatment, most thyroid disorders are very manageable and will not negatively affect your quality of life. If you suffer from symptoms and you think you may have a thyroid disorder, our primary care physicians can run tests, diagnose the issue and provide treatment. If you are in need of a Primary Care Physician, visit https://www.southwoodshealth.com/findaphysician/?ilf-physician&ilf-search&ilf-speciality=primary-care.

The holiday season is a time to celebrate with family, friends and delicious food and drinks. While it’s okay to enjoy decadent foods in moderation, it can be tough to stick to your healthy eating plan and keep your diet on track. With a few weeks of celebrations upon us, making smart choices and splurging here and there can help you stay healthy and stick to your goals.  If you’re heading to a party or having a gathering at home, here are a few healthy dessert options that everyone will love.

 

Lightened Up Chocolate Chip Cookies
Ingredients:

• 1/2 cup rolled oats (not quick-cooking)
• 1 cup whole-wheat pastry flour, spooned and leveled
• 1/4 teaspoon baking soda
• 1/8 teaspoon salt
• 4 tablespoons (1/2 stick) unsalted butter, softened
• 2/3 cup packed light-brown sugar
• 3 tablespoons agave nectar
• 1 large egg, room temperature
• 2 teaspoons pure vanilla extract
• 4 ounces semisweet chocolate, chopped, or 1/2 cup semisweet chocolate chips

Instructions:

1. Preheat the oven to 350 degrees F. Combine the oats, flour, baking soda and salt in a food processor and pulse until the oats are finely ground. Set aside.
2. In the bowl of an electric mixer, cream the butter, sugar and agave nectar until light and fluffy. Add the egg and vanilla and mix until smooth and glossy. Reduce mixer speed to the lowest setting and gradually add the flour mixture until just incorporated; stir in the chocolate.
3. Drop level tablespoons of the dough onto silicone mat lined baking sheets, 2 inches apart (12 cookies per sheet). Transfer the sheets to the refrigerator and chill the cookies until solid, about 30 minutes. Bake until lightly golden around edges, about 12 to 14 minutes, rotating the pans halfway through. Remove the baking sheets from the oven and let cool on the sheets for 1 minute; transfer to a wire rack to cool completely.

Source: https://www.foodnetwork.com/recipes/food-network-kitchen/lighter-chocolate-chip-cookies-recipe-2118646

 

Peppermint Meringue
Ingredients:

• 4 egg whites
• 1/4 tsp. cream of tartar
• 1/4 tsp. kosher salt
• 1 c. (200 g.) granulated sugar
• 1/2 tsp. peppermint extract
• Red gel food coloring
• 1 c. (155 g.) semi-sweet chocolate chips
• 5 small peppermint canes or candies (70 g.)

Instructions:

1. Preheat oven to 200°. Line two sheet pans with parchment paper.
2. In bowl of a stand mixer fitted with a whisk attachment, combine egg whites, cream of tartar, and salt. Beat on medium speed until whites are foamy and soft peaks form, about 1 minute. With mixer running, slowly add sugar 1 tablespoon at a time, then increase speed to high and beat until meringue is thick, marshmallow-like, and holds firm peaks, 4 to 6 minutes. Beat in peppermint extract.
3. Fit a large disposable piping bag with a large tip and fold top back to create a cuff. Using a small paint brush, paint a few thin vertical stripes of red food coloring inside bag. Rest bag in an empty drinking glass to prop it up, then use a rubber spatula to scrape meringue into piping bag. Fold back top of bag and twist top to seal.
4. Pipe 2” cookies on prepared sheet pans, leaving 1” between cookies. Bake until cookies are very crisp and hard to the touch, 1½ to 2 hours. Turn off oven and let cookies sit in oven until completely cool, about 2 hours.
5. Place peppermints in bowl of a mini food processor. Pulse until candy is broken up into fine pieces. (Alternatively, place them in a small ziptop bag and crush with a meat mallet or rolling pin.) Transfer to a small bowl.
6. In a small microwave-safe bowl, microwave chocolate chips in 30-second intervals, stirring between each, until melted and smooth.
7. Working with one cookie at a time, dip bottom of meringue in chocolate and let excess drip off. Sprinkle some crushed peppermints over chocolate and return immediately back to baking sheet. Repeat with remaining cookies, then refrigerate until chocolate is set, 15 to 20 minutes. Store in an airtight container.

Source : https://www.delish.com/cooking/recipe-ideas/a41330758/peppermint-meringues-recipe/

 

Chocolate-Pistachio Orange Slices
Ingredients:

• dried orange slices
• white chocolate
• chopped pistachios

Instructions:

1. Dip dried orange slices halfway in melted white chocolate and transfer to a parchment-lined baking sheet.
2. Sprinkle with finely chopped pistachios and let dry.

Source: https://www.womansday.com/food-recipes/food-drinks/a25359916/chocolate-pistachio-orange-slices-recipe/

 

Brownie Brittle
Ingredients:

• 1 1/4 c. (247 g.) granulated sugar
• 1/3 c. (57 g.) chopped semisweet (60%) baking chocolate
• 1/4 c. water
• 1/2 c. neutral oil
• 1/3 c. (28 g.) unsweetened cocoa powder
• 1 tsp. vanilla extract
• 1/2 tsp. kosher salt
• 2 large egg whites
• 3/4 c. (90 g.) all-purpose flour
• 1/4 tsp. baking powder
• 1/4 c. semisweet chocolate chips
• 4 candy canes, crushed (about 1/3 c.), divided
• 1/3 c. (57 g.) chopped white chocolate

Instructions:

1. Preheat oven to 350°. Line a 17″-by-11″ rimmed baking sheet with parchment paper.
2. In a medium microwave-safe bowl, microwave granulated sugar, semisweet chocolate, and water in 20-second increments, stirring in between, until chocolate is melted and mixture is smooth. Stir in oil, cocoa powder, vanilla, and salt until smooth. Let cool slightly, then stir in egg whites. Fold in flour and baking powder just until combined.
3. Step 3
4. Evenly spread batter onto prepared baking sheet. Sprinkle with chips and half of candy cane pieces.
5. Step 4
6. Bake, rotating pan every 10 minutes, until firm in the center, 25 to 30 minutes. Using parchment, lift brownie off baking sheet and transfer to a cutting board. While still hot, slice into squares with a sharp knife. (Brownie brittle will become crisper as it cools.)
7. In a small microwave-safe bowl, microwave white chocolate in 10-second increments, stirring in between, until melted and smooth. Drizzle over cooled brownie brittle and sprinkle with remaining candy cane pieces.

 

Gingerbread Rice Krispie Treats
Ingredients

• 4 cups rice krispie cereal (gluten-free)
• 1 tsp cinnamon
• 1 tsp ginger
• 1/2 tsp allspice
• 1/2 tsp nutmeg
• 1/2 tsp cloves
• 1/4 tsp salt *see notes
• 1 cup cashew butter
• 1/2 cup honey (or maple syrup if vegan)
• 3 tbsp molasses
• 1 tsp vanilla

Instructions:

1. Line a 9×9 pan with parchment paper with the edges sticking out on either side, to easily remove the Rice Krispie Treats later.
2. To prepare, in a large mixing bowl, pour in your 4 cups of rice krispie cereal.
3. In a separate, small bowl, combine your spices (cinnamon, ginger, allspice, nutmeg, cloves and salt) and stir till they’re well mixed.
4. In a small pot, add your cashew butter, honey, and molasses, and stir till well combined. While stirring, bring the mixture to a low simmer and then immediately take off the heat and stir your vanilla and small bowl of spices into your wet ingredients.
5. Pour your wet ingredients over your rice krispie cereal and stir together well, until all of the cereal is well covered with the mixture.
6. Pour your gingerbread rice krispies into your pan and spread them evenly across your pan, so the top is smooth and as flat as possible. I like to use a spatula to spread the rice krispies around, and if your spatula sticks too much you can spray it with non-stick spray.
7. Place your gingerbread rice krispie treats into your fridge and let them cool for at least an hour. Remove from your fridge, take your gingerbread rice krispie treats out with the edges of your parchment paper, and cut them into 12 bars.

Source: https://www.milehighmitts.com/gingerbread-rice-krispie-treats/

 

Sweet Potato Bites
Ingredients:

• 4 medium sweet potatoes, peeled and sliced into 1/4″ thick rounds
• 2 tbsp. melted butter
• 1 tsp. maple syrup
• Kosher salt
• 1 (10-oz.) bag marshmallows
• 1/2 c. pecan halves

Instructions:

1. Preheat oven to 400°. On a large baking sheet, toss sweet potatoes with melted butter and maple syrup and arrange in an even layer. Season with salt.
2. Bake until tender, flipping halfway through, about 20 minutes. Remove baking sheet from oven and switch oven to broil.
3. Top each sweet potato round with a marshmallow and broil until puffed and golden. Immediately top each marshmallow with a pecan half and serve.

While the holidays can be a wonderful time to celebrate with family and friends, they can also be stressful for many people. From the stress of cooking and buying gifts, to the busy schedules and financial strain, it can be hard for many people to relax and enjoy this time of year. Luckily, with some simple tips, you can reduce stress and enjoy this holiday season with the ones you love. Read along for ways you can reduce holiday stress this year.

Listen to Music
When you have some downtime, a great way to unwind is by listening to music. Studies show listening to music can calm your nervous system and lower cortisol levels, both of which can help reduce stress. Take a break from Christmas carols and opt for something soft and soothing to help you relax this year.

Get Some Fresh Air
If you’re feeling overwhelmed with a house full of people or a to-do list that is a mile long, it may be a good idea to bundle up and spend some time outside. Studies have shown there are many benefits to spending time outdoors, including lowering your blood pressure and stress hormones, helping you relax.

Exercise
One of the best ways to reduce stress any time of the year is through exercise. Not only is exercise necessary for your physical health, it is extremely beneficial for your mental health. Even if you don’t have time to get to the gym during the week, a walk around the neighborhood, an at-home workout, or a yoga class can get your blood pumping and ease your mind.

Rest
While it is easy to get caught up in the hustle and bustle of the holiday season, it is important to make sure you are taking time for yourself to rest and relax. Whether you like to unwind by reading a book, catching up on your favorite TV show, or practicing meditation, it is important to set aside time for yourself to let your mind and body reset.

Limit Your Time on Social Media
If you’re feeling stressed and overwhelmed, it is a good idea to stay off social media. Scrolling through your feed and seeing everyone’s “perfect” holiday photos can add to your stress and make you feel like you’re not doing enough. It is important to remember that social media only shows a small portion of someone’s life and does not show the full picture. While it may be tough, your mental health will benefit from a break from social media.

Remember What’s Important
Instead of focusing on everything that needs to be done and holiday shopping, try to focus on what’s truly important during this season. Make time for the people you love and try to be truly present in the moment. Chances are, you won’t remember everything you stressed over, but you will remember the memories you make with family and friends.

Don’t let this season of celebration become a time filled with stress and dread. As the stress builds, remember these tips and find ways that work for you to unwind and take care of yourself ensuring you’re enjoying the holidays with the ones you love. From everyone here at Southwoods Health, we wish you a happy and healthy holiday season!