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Foods Which Boost a Sluggish Thyroid

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Though I am trained in traditional Western medicine, I strongly believe in the power of foods and recommend dietary changes as much as possible when treating a whole spectrum of diseases. Since thyroid dysfunction is relatively common, I am providing a list of foods which can be beneficial with an underactive thryroid gland, as well as foods to avoid.

Try to incorporate the following foods into your regular meal regimen to boost thyroid function naturally:

Eggs
Turkey
Beef
Saltwater fish such as tuna or halibut
Shellfish
Seaweed
Coconut oil
Sunflower seeds
Walnuts
Pecans
Mushrooms

There area some foods which you should limit or even eliminate from your diet due to their tendency to interfere with thyroid function. They are:

Soy
Cabbage, broccoli, cauliflower, Brussels sprouts, kale
Spinach
Peanuts
Almonds

Alpha Lipoic Acid

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Alpha-Lipoic-AcidAlpha lipoic acid (ALA) is a cofactor which is found in high concentrations in animal tissues with high metabolic activity such as the kidney, heart and liver. It is also found in broccoli, tomatoes, Brussels sprouts, peas and spinach. When ALA is ingested, it is transported via the bloodstream into tissues and cells, then into the mitochondria for energy production. Studies have concluded that dietary ALA is insufficient for sufficient free levels in the circulation, so it makes sense to take ALA supplements to reach therapeutic levels.

The human body is subjected to oxidative stress and produces free radicals in response which circulate in the body and damage tissues. ALA is easily absorbed and transported into organs such as the brain, nerves and liver, protecting against cell damage by neutralizing these free radicals. ALA also amplifies the positive effects of coenzyme Q10 and glutathione and works in conjunction with the B vitamins to convert nutrients into energy.

ALA assists the body in maintaining optimal blood sugar levels and supporting insulin sensitivity. It can improve the lipid profile in the body and reduce blood pressure. Diabetic patients who have been put on ALA supplementation have experienced some relief from diabetic neuropathy and a regulation of insulin levels in the body.

ALA has demonstrated protective effects in other age-related diseases as well. It protects against cataract formation and glaucoma and helps to prevent retinal cell death in retinitis pigmentosa, so it is vital for eye health as well. Stroke patients who were given ALA experienced reduced brain damage, and may guard against the development of Alzheimer’s disease. There is additional research to suggest that ALA supplementation reduces the inflammation associated with multiple sclerosis.ALA’s antioxidant effects may help to also preserve bone density, thus protecting the body against the bone loss that characterizes osteoporosis.

If you are interested in maintaining skin health, ALA supplementation may be something you want to consider. Topical application of creams containing ALA reduced photoaging and refined the texture of the skin.

The amount of ALA in the body diminishes over time, giving even more of a reason to take ALA oral supplements. Recommended dosage for most individuals is 300 milligrams. Side effects are minimal and include gastrointestinal upset and skin allergies. Only 30% to 40% of supplements are absorbed, so they are best taken on an empty stomach.

Conjugated Linoleic Acid

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woman-with-slim-waist-3-23I am a huge fan of conjugated linoleic acid (CLA) and encourage my patients and contest prep clients to take it regularly. CLA is part of the omega family of fatty acids which has a powerful effect on diminishing body fat. It also has a protective effect against heart disease and cancer. People who are on a weight loss program benefit greatly from incorporating this supplement into their daily meal regimens.

CLA works on body fat by making it available as a source of energy so that it is burned up rather than stored. It also prevents the drop in metabolic rate that commonly occurs in individuals who practice a calorie restricted diet. As if this isn’t enough, CLA prevents the deposition of lipids and plaque in arteries which is the key component in the development of heart disease.

Recommended daily dosage is 3 to 4 grams per day, in three divided doses. I take 1,000 milligrams three times daily with meals.

There has been a controversy surrounding the benefits of CLA. Some skeptics say it doesn’t work. However, it appears that these skeptics are individuals who expect their fat to magically melt away. Come on people! If you truly want to reshape your body and change the ratio of lean body mass to fat mass, you need to eat properly and exercise regularly. There are no magic weight loss pills, but the public is so brainwashed into thinking that such things may exist. If you expect CLA to counteract poor eating habits and a sedentary lifestyle, don’t bother adding CLA to your regimen. However, if you adopt healthy eating and regular exercise, you will most likely experience a boost in fat loss with CLA supplementation.

Why I MUST Go To The Gym

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Me at GymI move at a frenetic pace every single day, switching gears constantly and trying to pack as much as I can into each day. My determination, organization and just plain stubbornness usually ensure that every single item on my to-do list gets done, and that certainly includes my intense workout regimen. I work out six days per week, usually twice per day, and find it downright challenging to fit it all in while also attending to my career, family, and personal responsibilities. So why not just abandon the crazy gym schedule? Not a chance!

When I go to the gym, I have a perfect opportunity to recharge my body. I push myself to train harder and heavier with each day, and I love getting to that point where I may question whether I have the energy or strength to complete the entire routine (I always do though). The time I spend in the gym is my personal time, ME time, and allows me to take care of myself without worrying about anyone or anything else in my life during that small pocket of time. It’s like putting the oxygen mask on myself to ensure that I will be able to help others. My daily workouts keep me on a consistent schedule and provide structure to my day.

Another wonderful benefit of training as hard as I do is that I get to beat the aging process. I can honestly say that I am in better shape now than ever before. One of the joke statements I often make is that I am aging like a fine wine. What amazes and inspires me is the fact that there are a number of people in the fitness industry who are doing the very same thing. The population may be aging, but the newer crop of people over 40 who have embraced clean eating and resistance training looks better than ever and enjoys better vitality and health than the over 40 crowd from previous decades. It can be quite a guessing game to accurately determine someone’s age by looks alone these days!

NPC and IFBB Women’s Physique Division

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Women's PhysiqueThe Women’s Physique division was established by the NPC and IFBB in 2011 as a standard between figure and women’s bodybuilding. Women’s physique competitors have a level of muscularity and conditioning similar to the very early days of women’s bodybuilding when Rachel McLish’s feminine form was the ideal. In fact, the official description of women’s physique includes muscle tone, athletic physique, and femininity. A competitor in this division should not be any of the following (which are descriptive terms found in bodybuilding): dry, grainy, shredded, striated, etc.
Competitors in this division perform routines onstage in bare feet and a two-piece swimsuit. Mandatory poses are taken with open hands instead of the closed fists seen in women’s bodybuilding. The division is split into classes on the basis of height, not weight, as is seen in women’s bodybuilding.

NPC guidelines for the Women’s Physique division are as follows:

PREJUDGING
Individual one minute routine with 10 second warning
quarter turns
mandatory posing comparisons/callouts
RULES:
*Suits worn by WP competitors for prejudging must be a two piece. Suits do not have to be solid in color. The bottom of the suit must be v-shaped. No thongs are permitted. Competitors can compete in an off the rack suit. All suits must be in good taste.
*Mandatory poses will be performed with open hand style and include the following poses:
Front double biceps/ open hands (no flat footed full front pose – some Sort of front twisting pose)
Back double biceps/ open hands
Side tricep with leg extended
Side chest with arms extended
Front ab/ thigh
*Finals routine will be maximum 90 seconds in length, performed to music of athletes choice adhering to rules set forth by the NPC.
*Music containing profanity or explicit language should not be used and may result in routine being cut short
*No props will be used.

NPC and IFBB Bikini Division

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376621_463938016969973_674137610_nThe NPC and IFBB established the Bikini division in 2009 for women who did not want to gain the muscle mass necessary for bodybuilding, fitness or figure. Bikini is defined by a toned physique but without the excessive leanness seen in the other divisions, with an overall feminine shape. What I love about the bikini division is that it enables competitors to show a flirty attitude onstage. This division has grown tremendously among competitors and spectators since its inception, but has gotten a bit of heat from naysayers who hold onto the “bigger is better”approach in bodybuilding.

Here are the NPC guidelines for the Bikini division:

• Competitors will compete in a two-piece suit.
• The bottom of the suit must be v-shaped.
• No thongs are permitted.
• Competitors can compete in an off the rack suit.
• All swimsuits must be in good taste.
• Competitors must wear high heels.
• Competitors may wear Jewelry.

Height Classes
For National Level Contests that are Professional Qualifiers:
• Up to and including 5’1”
• Over 5’1” and up to and including 5’2½
• Over 5’2½” and up to and including 5’4”
• Over 5’4”and up to and including 5’5½”
• Over 5’5½” and up to and including 5’7”
• Over5’7
A promoter can choose to have fewer Height Classes for non-national level contests as follows:
For all Contests with Two (2) Height Classes:
• Up to and including 5’4”
• Over 5’4”
For all Contests with Three (3) Height Classes:
• Up to and including 5’4”
• Over 5’4 and up to and including 5’&’
• Over5’6”
For all Contests with Four (4) Height Classes:
• Up to and including 5’2”
• Over 5’2” and up to and including 5’4”
• Over 5’4” and up to and including 5’6”
• Over 5’6

Competition Judging
Presentation
Competitors will walk onstage alone and perform their Model Walk (personal preference).
The Model Walk consists of the following:
• Walk to the center of the stage, Stop and do a Front Stance,
• then a full turn and do a Back Stance,
• then turn to the front again and face the Judges as directed,
• then proceed to the side of the stage.
Comparison Round – Two-Piece Swimsuit
• Competitors will be judged wearing a two-piece swimsuit and heels.
• The competitors will be brought back out in a group and directed to do a full Front and Back Stance.
• Judges will have the opportunity to compare competitors against each other in half turns. (No side judging permitted, front and back only)

NPC and IFBB Figure Division

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Figure divisionThe NPC added the Figure division in 2001 as a contrast to women’s bodybuilding, which had become increasingly less feminine and more muscular. With figure, the ideal is a muscular, lean but feminine physique, far less extreme, with a small degree of muscularity with separation but no visible striations. Think of a toned, shapely body which is less lean than women’s bodybuilding.

Guidelines for the NPC Figure division are as follows:

Figure competition
• Competitors will compete in a two-piece suit.
• The bottom of the suit must be v-shaped.
• No thongs are permitted.
• Competitors can compete in an off the rack suit.
• All swimsuits must be in good taste.
• Figure will not have a routine round.
• Competitors must wear high heels.
• Competitors may wear jewelry

Height Classes
For National level contests that are Professional Qualifiers:
• Up to and including 5’1
• Over 5’1 up to and including 5’2
• Over 5’2 up to and including 5’4
• Over 5′4 up to and including 5’5
• Over 5’5 up to and including 5’7
• Over5’7
A promoter can choose to have fewer Height Classes for non national level contests as follows:
For all contests with Two (2) Height Classes:
• Up to and including 5’4”
• Over 5’4
For all contests with Three (3) Height Classes:
• Up to and including 5’4
• Over 5’4 and up to and including 56
• Over 5’6
For all contests with Four (4) Height Classes:
• Up to and including 5’2”
• Over 5’2” up to and including 5’4

Competition Judging
Presentation
Competitors will walk to the center of the stage alone and perform model turns, starting by facing the judges before moving into their model turns then proceed to the side of the stage.
Comparision Round
• Competitors will be judged wearing a two-piece swimsuit and high heels
• The competitors will be brought back out in a group and directed to do quarter turns
• Judges will have the opportunity to compare competitors against each other in quarter turns.
Scoring
• Judges will be scoring competitors using the following criteria:
• Small degree of muscularity with separation, no visible striations.
• Overall Muscle Tone with shapely lines, overall firmness and not excessively lean
• Full general assessment
• Healthy appearance
• Make-up
• Skin Tone