Carrie Vitt's Blog, page 25

Best Diet for Hypothyroidism, Hashimoto’s, Hyperthyroidism, or Graves (Foods to Eat and Foods to Avoid)

Diet plays a huge part in thyroid disease. Thankfully there are so many ways you can improve thyroid function and balance hormones using food whether you struggle with Hypothyroidism, Hashimoto’s, Hyperthyroidism, or Graves’. While there are a lot of different thyroid disease diets out there, I think many of them are too restrictive when it […]

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Fermented Sourdough Brioche Cinnamon Swirl Bread

Fermented Sourdough Brioche Cinnamon Swirl Bread is one of our favorite breads, and it can be used in so many different ways. You can use the dough for rolls, a classic brioche loaf, or monkey bread. As I’ve mentioned before when I shared the fermented sourdough bread recipe, the fermentation process breaks down the sugars and […]

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Salmon and Baby Greens Salad with Creamy Garlic Dressing

A good salmon salad is one of my favorite go-tos during the week. 

You can make the pickled red onions, the garlic yogurt dressing, and even cook the salmon ahead of time and store them in the fridge for the salad later.

I added pumpkin seeds for added zinc and some crunch, capers for a bit of salt, and pickled red onions for a tangy bite. The garlic yogurt dressing can also be used over other salads, grilled meats, roasted or raw vegetables, and fish. I make a batch weekly!

Here are some additional nutrient-dense salads for you:

Chicken Taco Salad 

Greek Salad with Beef Kabobs

Thai-Style Chicken Salad with Mango

Caesar salad  

Bacon and Deviled Egg Salad 

Triple Beet Salad with Olive Oil

 

Carrie Vitt


Salmon and Baby Greens Salad with Creamy Garlic Dressing


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Ingredients

For the onions:1 red onion, sliced thin1/2 cup white wine vinegar1/2 cup apple cider vinegar1/2 teaspoon raw honey1/4 teaspoon Celtic sea saltFor the salmon:12 ounces wild salmon fillet, cut into 4 piecesCeltic sea saltFreshly ground black pepperFor the salad:8 ounces baby lettuces1/2 English cucumber, sliced1/4 cup capers1/4 cup sprouted pumpkin seeds1/2 pint cherry tomatoes, each cut in halfFor the dressing:1/3-3/4 cup garlic-yogurt dressing (depending on how saturated you like your salad to be)

Instructions

Place the red onion, vinegars, honey and sea salt in a mason jar. Screw the lid on and shake until combined. Unscrew the lid and, using a spoon, press down the onions so they are all submerged in the liquid. Set aside for at least 30 minutes. (Can be made 1-6 days ahead of time and stored in the refrigerator.)Preheat the oven to 450ºF and adjust the rack to the middle position. Season the salmon with sea salt and pepper. Place the salmon, skin down, on a baking sheet lined with unbleached parchment paper. Roast, 12 minutes, until salmon is cooked through.To assemble the salad, place the lettuces, cucumber, capers, pumpkin seeds, cherry tomatoes and 1/2 cup of pickled onions in a large salad bowl. Pour the dressing over top and toss. Using salad tongs, divide the salad onto four plates. Top with salmon and serve.7.8.1.24619https://deliciouslyorganic.net/salmon-and-baby-greens-salad-with-creamy-garlic-dressing/

Copyright 2016 Deliciously Organic

Photo Credit: Becky Winkler

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Meat Stock – What to Drink if You Can’t Tolerate Bone Broth

Meat stock is a great option for those who can’t tolerate bone broth, or who are just in the beginning stages of healing their gut, thyroid or immune system. Meat stock, is especially rich in gelatin and free amino acids like proline and glycine. These amino acids, along with the gelatinous protein from the meat […]

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Chili “Cornbread” Pie (Paleo, Grain-Free)

Chili and cornbread go so well together, so I thought I’d combine the two in this recipe for Chili Cornbread Pie! The chili can be made ahead of time before pouring it into the baking dish to bake with the cornbread. You can even freeze it if you’d like. The “cornbread” is my reader-favorite recipe […]

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Chili Cornbread Pie (Paleo, Grain-Free)

Chili and cornbread go so well together, so I thought I’d combine the two in this recipe for Chili Cornbread Pie!

The chili can be made ahead of time before pouring it into the baking dish to bake with the cornbread. You can even freeze it if you’d like.

The “cornbread” is my reader-favorite recipe that tastes just like cornbread, but is actually grain-free and doesn’t contain a single kernel of corn.

Here are some of my other favorite game-day recipes:

Roasted Chicken Wings

Sausage Balls

Loaded Baked Potato Skins

Apricot Zingers

Bacon and Steak Bites

Fermented Salsa

Chocolate Chip Cookies

Carrie Vitt

Serves 8

Chili Cornbread Pie (Grain-Free)

15 minPrep Time

2 hr, 30 Cook Time

2 hr, 45 Total Time

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Ingredients

For the Chili:1 yellow onion, minced2 tablespoons coconut oil 3 cloves garlic, chopped2 tablespoons chili powder2 pounds ground beef16 ounces diced tomatoes (you can also use 5-6 fresh tomatoes, skinned and chopped)2 cups chicken stock1 1/2 teaspoons Celtic sea salt For the Cornbread Topping:2 cups almond flour 4 tablespoons coconut flour 3 teaspoons baking powder (make sure it's grain-free ) (you can omit for the gaps protocol, just keep in mind the bread won't rise as much)1 teaspoon Celtic sea salt 1/2 teaspoon baking soda2 teaspoons coconut sugar (or 1 teaspoon honey for gaps protocol)2 large eggs, lightly beaten8 tablespoons unsalted butter or 7 tablespoons ghee , melted and cooled slightly1 cup sour cream (or plain, whole coconut yogurt)2 medium jalapeños, minced (optional)1/2 yellow onion, minced

Instructions

In a large stockpot, over medium heat, sauté onions in coconut oil until translucent, about 5-6 minutes. Add garlic and chili powder and stir until fragrant, about 1 minute. Add ground beef and cook until no longer pink, breaking up the beef as it cooks, about 8-10 minutes. Add tomatoes, chicken stock, and salt. Bring to a boil, skim off any foam, and simmer for 45 minutes. Adjust taste with salt and pepper if needed. Pour the chili into a 13x9 baking dish.Meanwhile, preheat oven to 425°F and adjust rack to middle position. Whisk almond flour, coconut flour, baking powder, sea salt, baking soda and coconut sugar together in a large mixing bowl. In a separate bowl, whisk together the eggs, butter, and sour cream. Pour sour cream mixture, jalapeños and onions into flour mixture and gently fold all ingredients together. Drop spoonfuls of the batter over the chili and, using clean hands, gently press until evenly spread. Bake for 25-30 minutes, or until the top is golden brown. Serve with sour cream or green onions if desired.7.8.1.24618https://deliciouslyorganic.net/chili-cornbread-pie-casserole-grain-free-paleo/

Copyright 2016 Deliciously Organic

Photo credit: Becky Winkler

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How to Reduce TSH Naturally

Low thyroid function, hypothyroidism and elevated TSH levels are very common these days, but I’m excited to tell you that there are ways to reduce TSH naturally, without spending tons of money on supplements. 

Let’s dive in!

First, let’s review what TSH is and what a “normal” level is (this is important to understand, so please read these next few paragraphs before going down to the 7 steps listed below!):

TSH is a hormone that the pituitary sends out to tell the thyroid how much or how little thyroid hormones to produce.

Please note: TSH levels tell you what your pituitary is up to, but it’s not telling you what the thyroid is doing.

Everyone is biochemically individual, but at our practice we’ve found that a TSH level between 0.5-2.5 is the range where people feel healthy and vibrant. Most labs have “normal” TSH ranges that span anywhere from 4.0-8.0, but most people with TSH levels this high don’t feel well and need to take some steps to reduce their TSH level. 

The pituitary, hypothalamus and adrenals (also called the HPA axis) are all part of the endocrine system and communicate with one another throughout the day. When the body perceives stress – emotional, mental, physical, environmental, etc. – the hypothalamus tells the adrenals to work harder to put out additional cortisol, and it tells the pituitary to crank out more TSH which signals to the thyroid to slow down.

So, a high TSH level isn’t actually a thyroid problem. Instead, there’s some sort of imbalance in the HPA axis.

Now that we understand what TSH actually is, here are 7 Steps to Reduce TSH Naturally: 

1. Take steps to support your adrenals. As mentioned above, high TSH is rooted in an imbalance in the HPA axis, and the most common cause of high TSH is adrenal imbalance from stress (mental, physical, emotional, environmental, etc.).

I can’t tell you how many people have taken the steps I list in this article and come back a month or two later telling me how much better they already feel! I’ve also had clients in our practice follow many of these steps, and we’ve seen their TSH levels balance out within just a couple of months.

2. Make sure your body is digesting your food properly so it can use the nutrients to keep your body in balance. When your body can’t digest your food properly and use the nutrients in the food, this causes a state of stress in the body. The hypothalamus sees this stress and tells the pituitary to create excess TSH to compensate.

The first way to digest your food properly is by eating in a relaxed state, making sure your body is producing enough stomach acid so it can properly break down and utilize the nutrients in your food. Stomach acid (also known as Hydrochloric acid or HCL) is a necessary part of the digestive process. The acid is our first line of defense against pathogens, bacteria, parasites, etc., and helps us digest our food properly.

This may sound like a trivial step, but I’ve never seen a client at our practice with hypothyroidism and elevated TSH that wasn’t also dealing with low stomach acid. Here’s an article I wrote that explains the steps to take.

3. Limit caffeine – Caffeine is actually very stressful for the adrenals, which can cause the hypothalamus to tell the pituitary to raise TSH, so it’s really best to limit your coffee consumption.

If you need some help reducing how much coffee you drink (I know it can be hard!), then read this article I wrote about how to kick the caffeine habit without having the crazy withdrawal symptoms.

4. Drink half your weight in ounces of water each day – Without proper hydration, the body can’t properly transport hormones throughout the body and it creates a stressful situation for the body, so it’s really important to drink enough water.

5. Make sleep a priority. The body cannot heal and come back into balance without adequate sleep. If insomnia is an issue right now, read this article and see which steps you can take to improve your quality of sleep.

6. Avoid skipping meals, intermittent fasting or super low-carb diets (such as keto) – All of these things can put excess strain on the adrenals, cause them to kick out additional cortisol and then create an imbalance in TSH.

I know intermittent fasting and low carb diets like Keto are popular right now, and sometimes those with thyroid disease will feel good for a short time period while on one of these kinds of diets, but they usually backfire down the road. It simply puts too much strain on an already stressed body and creates additional hormone imbalance, so I really don’t recommend it.

7. Supplement with B6 and B12 – Both B6 and B12 are very calming to the nervous system, which is helpful to balance the HPA axis and TSH. Basic B Complex by Thorne is a great supplement option.

If you take these steps for at least 90 days and don’t see any improvement in either symptoms or TSH levels, then it’s possible you need some additional support for the hypothalamus, pituitary, or adrenals. There could also be an infection or damage to the glands from pharmaceuticals or other synthetic toxins. 

If you need personalized help, you can book a Lab Work Analysis consult with me via my office, Biodynamic Wellness, or find a holistic practitioner in your area to work with.

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Orange Glazed Salmon Recipe (Grain-Free, Paleo)

Orange Glazed Salmon is a great weeknight recipe that’s packed with flavor.

When you shop for salmon, look for a fish that was caught in the wild and is free of preservatives. Marketers like to try and trick you, so always look for the word “wild” as opposed to “Atlantic” or “Pacific.” Naming the waters they were raised in can be a way to trick you into thinking the fish is wild. 

I’ve found that both Trader Joe’s and Whole Foods have good prices on their wild frozen salmon, or if you want to order from a reputable company online, I highly recommend Vital Choice seafood.

This recipe uses Herbamare – my favorite all-purpose organic seasoning blend. It’s a blend of sea salt, celery, leek, watercress, onion, chives, parsley, lovage, garlic, basil, marjoram, rosemary, thyme and kelp.

I use it on fish, beef, poultry, and cooked vegetables. It’s a great spice blend to add to your pantry! 

Serves 4

Orange Glazed Salmon Recipe (Grain-Free, Paleo)

5 minPrep Time

10 minCook Time

15 minTotal Time

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Ingredients

For the Fish:1 1/2 teaspoons Herbamare 1 1/2 teaspoons garlic powder1 teaspoon paprikaDash of cayenne1/2 teaspoon coconut sugar 4 boneless, salmon fillets2 tablespoons ghee (or coconut oil for dairy-free)For the Glaze:2 tablespoons orange marmalade (or orange fruit spread such as St. Dalfour or Fiordifrutta Juice of 1 lime

Instructions

Combine the herbamare, garlic, paprika, cayenne and coconut sugar in a small bowl. Rub the mixture over the tops of the salmon fillets.Heat a large skillet over medium-high for 2 minutes. Add the ghee and swirl to coat. Place the fillets, flesh-side down and cook for 3 minutes. Gently flip the fillets and sauce for 2-3 minutes more, until cooked through.Stir the marmalade and lime together in a small bowl and add it to the skillet with the salmon. Swirl the mixture in the skillet until the marmalade melts. Carefully turn the fillets to coat all sides with the glaze. Serve immediately.7.8.1.24616https://deliciouslyorganic.net/orange-glazed-salmon-recipe-grain-free-paleo/

Copyright 2016 Deliciously Organic

Photo Credit: Becky Winkler

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Braised Chicken Thighs with Squash and Kale (Grain-Free)

Braised Chicken is a comforting dish to make during the winter months. Other dishes I love to prepare in the winter are Lentil Soup with Swiss Chard and Sausage, Butter Chicken (always a hit!), and White Beans and Sausage in the Crock Pot.

While I love using white meat, a braised dish usually works much better with dark meat. In this recipe, I braise chicken thighs with broth, ginger, chiles, scallions, and tamari to create deep, rich flavors. The leftovers are fabulous! 

I added some butternut squash and kale to the recipe, but you can switch those out with other squashes or leafy greens if you prefer.

I like to serve this dish with mashed or Duchess potatoes and a green salad. Enjoy!  

Braised Chicken Thighs with Squash and Kale (Grain-Free)

Adapted from Bon Appetit.

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Ingredients

4 pounds skin-on, bone-in chicken thighs (about 12), patted dry Celtic sea salt Freshly ground pepper2 tablespoons ghee 1 bunch scallions, sliced into 1-inch pieces1 dried chiles de árbol2 tablespoons chopped ginger3 cups chicken broth, divided1/2 cup fermented gluten-free tamari or coconut aminos 2 tablespoons coconut sugar (or raw honey for GAPS)2 tablespoons sesame oil 1 butternut squash, cut into bite-size pieces1 bunch kale, chopped and steamed (this is why I prefer to cook the greens first, but if you’d like to add them raw, that will work as well)1 tablespoon coconut vinegar2 teaspoons toasted sesame seeds

Instructions

Lightly season the chicken thighs with sea salt and pepper. Heat the ghee in a large Dutch oven or other heavy pot over medium-high. Working in 2 batches, cook chicken, skin side down, until skin is browned and crisp, about 8–10 minutes. Transfer the chicken to a plate, placing skin side up (the chicken will not be cooked through at this point).Keep the heat at medium-high (keep any leftover ghee, chicken fat, etc. in the pot) and place the scallions, chiles, and ginger in the pot to cook, stirring frequently until onions are just turning golden brown on the edges, about 3 minutes.Add 1 cup of chicken broth , bring to a simmer, and cook until reduced to about 3 tablespoons. This will take about 5 minutes. Add the tamari, coconut sugar, sesame oil, and remaining broth and bring to a simmer, stirring to dissolve sugar. Place the butternut squash and kale in the pot. Place the chicken, skin-side up on top of the squash and kale, and, using a pair of tongs, nestle each piece of chicken down into the liquid mixture so the bottom of each piece of chicken is in the liquid. Partially cover the pot, reduce the heat to medium-low, and simmer until the chicken and squash are cooked through, about 20 minutes.Remove the chicken, increase the heat to medium, and continue to cook until liquid is reduced by about two-thirds and has the consistency of thin gravy, about 10–15 minutes.Remove the pot from heat and drizzle the vinegar over the squash and kale mixture. Add the chicken back to pot, turning to coat in sauce, and sprinkle sesame seeds over top.This recipe can be made 2 days ahead. Let cool; cover and chill and then reheat covered over low heat.7.8.1.24615https://deliciouslyorganic.net/braised-chicken-thighs-with-squash-and-kale-grain-free/

Copyright 2016 Deliciously Organic

Photo Credit: Becky Winkler

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Anemia and Hypothyroidism: How Anemia Can Cause Hypothyroidism

Did you know that anemia can cause hypothyroidism? Both anemia and hypothyroidism are on the rise, and not many people realize there is a connection between the two.

Here’s how anemia can cause hypothyroidism:

When you don’t eat in a relaxed state, your stomach doesn’t produce enough stomach acid to break down and utilize the nutrients in your food, like iron, leading to a deficiency. This can happen even if you’re eating plenty of iron-rich foods, because your stomach isn’t breaking down the food in the first place. 

The body needs iron to make TPO, which is then used to make a thyroid hormone (FT4). When the body is deficient in iron, FT4 levels can drop, putting the body in a hypothyroid state.

You also need iron to convert FT4 to the active FT3, so low levels of iron can cause a decrease in FT3. This can lead to weight gain, low energy, etc. 

Throwing a bunch of iron at the situation with food or supplements won’t solve the problem because the root issue is that the body isn’t able to utilize the iron in your food. 

Here are steps you can take to help reverse anemia and hypothyroidism:

1. Train yourself to eat in a relaxed state. Don’t eat on the go, in the car, when stressed, hurried, etc. When you eat in a relaxed state, the brain can send the proper signal to the stomach to produce enough stomach acid so your body can utilize the nutrients in your food. I know this step seems trivial, but it’s incredibly important. 

2. Along with step one, I recommend also using apple cider vinegar, bitters, or an HCL supplement to promote stomach acid production.

I recommend taking 1 tablespoon of apple cider vinegar with a little bit of water before each meal. If this doesn’t help, then take 1 dropper full of digestive bitters before and after each meal.

If you try either of these remedies and don’t see any improvement, then consider taking HCL with Pepsin at each meal. See the directions at the bottom of this article for the dosage.

3. Along with steps one and two, make sure to eat iron rich foods from animal sources daily. Yes, vegetables like spinach contain iron, but they aren’t the most bioavailable form, so it’s best to stick with heme sources of iron such as liver (one of the best sources!), pastured beef, chicken, game meats, oysters, and pastured eggs. 

4. If you take all the steps above for sixty days or more and still have low iron levels, then I would talk to a practitioner who is well trained in nutrition about supplementation. 

Can you reverse anemia and also bring FT4 back to normal levels?

Yes! In fact, two of my Nutritional Therapy clients had success with this recently!

If you’d like to dive deeper into iron testing and how to measure your iron status, check out this podcast by Chris Masterjohn.

Keep in mind, that hypothyroidism can have multiple root causes (see my in-depth article about hypothyroidism here) but for some it’s as simple as improving digestion so the body can have the raw materials needed to make enough FT4. It’s pretty amazing what the body can do when you give it the proper tools! 

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