🤸🏽 Welcome to Day 4 of the Thyroid Healing Challenge! 🤸🏽
Day 4 Overview:
- Day 4 Meals
- Day 4 Notes/Journal Prompt: Gratitude
- Day 4 Self-Care Activity: Epsom Salt & Essential Oil Soak
- Thyroid Healing Step 4: Gentle Exercise
- Meet me in the Facebook Group & Facebook LIVE @ 7pm EST: Thyroid Healing Superfoods & your questions answered!
- Challenge Links, Archives, etc.
1. Day 4 Meals
How are you doing with the Challenge pantry list and suggested recipes? Which ones have you tried? Found a few favs?
Many people find the smoothie to be a great and easy way to start their day. Others love the nori wraps for lunch (they’re my husband’s favorite). And my kids wolf down the paleo shepherd’s pie every time we make it!
Take pictures of your meals and post them in the Facebook group under the Day 4 thread!
2. Day 4 Notes/Journal Prompt: Gratitude
What exactly is gratitude–and how does it affect us?
Researchers have come up the following definition of gratitude: a two-step process of 1) “recognizing that one has obtained a positive outcome” and 2) “recognizing that there is an external source for this positive outcome.”
Showing gratitude is important to healthy relationships–but did you know that it is also critical to YOUR health? Yes, your physical health is profoundly affected by your acknowledgement and expression of gratitude.
Research has shown that keeping a gratitude journal for as little as two weeks reduces stress hormones, blood pressure, cellular inflammation, and biomarkers for insulin resistance and neurodegeneraton. It improves sleep and reduces depression. And makes people feel much more in control of their lives and more optimistic about their ability to heal.
Take five minutes to write down all the things that you are grateful. It can be something as simple as your morning cup of coffee or as profound as finding the love of your life. List as many things as you can think of.
3. Day 4 Self-Care Activity: Epsom Salt & Essential Oil Soak
An Epsom salt bath (named after the bitter saline spring at Epsom in Surrey, England) is a wonderful way to bring deep relaxation to your body and mind. Epsom salts can help reduce stress and anxiety, relieve migraines, and relax muscles, especially in the neck, shoulders, and back.
Adding some essential oil to your bath can increase relaxation even more. Lavender, clary sage, and bergamot have been found to have specific healing benefits, but any of your favorite scents can add to the experience.
For a standard-sized tub, use 1 1/2 cups of Epsom salts and 15 drops of essential oil. Mix the two together and pour them under the hot water as you fill the tub. The sit back and soak for at least 15 minutes.
(Confession: I put my Kindle into a ziplock bag and hang out and read for 30 minutes or more, adding hot water as necessary…)
4. Thyroid Healing Step 4: Gentle Exercise
Movement and exercise are essential to health when you have a thyroid disorder. But it can be very difficult to exercise when you can hardly get out of bed!
At the same time, many of the people struggling with weight loss are told by their doctors to “eat less and exercise more”. Most turn to vigorous cardio, logging hours on the treadmill or in group classes. Yet the pounds don’t budge.
Why? Because intense cardio is the worst kind of exercise you can do when you have a thyroid disorder. It is extremely taxing to your body, increasing your stress hormones and slowing your thyroid even more!
While your body is healing, you are best off doing gentle exercise like walking and yoga. Only after you’ve reduced inflammation and have more energy should you add more.
And what’s the best kind of exercise for thyroid disorders? Strength training. Using bodyweight, resistance bands, or free weights, strength training burns fat, builds muscle, boosts metabolism, and produces natural human growth hormone, which supports healthy immune function.
Tonight is the LAST Facebook Live of the Challenge! Join me at 7:00pm EST for a wrap up of what we’ve done so far and thoughts on next steps. And of course, I’ll answer your questions!
6. Challenge Links, Archives, etc
- If you haven’t already, join the Facebook group.
- Don’t worry if you can’t find an email. All Challenge emails, materials, etc. will be available on this Archive Page shortly after they are sent out. (Please do not share this link with anyone who hasn’t joined the free challenge).
- It’s not too late to join! If you know of anyone who could benefit from this Challenge, they can still register here.
Here’s to a happier healthier you. See you online!
Coach Danielle Meitiv, M.S.