What is the Thyroid?

The thyroid is a small gland, shaped like a butterfly, located in the lower part of your neck. The function of a gland is to secrete hormones. The main hormones released by the thyroid are triiodothyronine, abbreviated as T3, and thyroxine, abbreviated as T4. These thyroid hormones deliver energy to cells of the body.


Hypothyroidism

When the thyroid gland is underactive, improperly formed at birth, surgically removed all or in part, or becomes incapable of producing enough thyroid hormone, a person is said to be hypothyroid. One of the most common causes of hypothyroidism is the autoimmune disease called Hashimoto's disease, in which antibodies gradually target the thyroid and destroy its ability to produce thyroid hormone.

Symptoms of hypothyroidism usually go along with a slowdown in metabolism, and can include fatigue, weight gain, and depression, among others.

Could your thyroid -- the master gland of metabolism and energy -- be underactive?

As of 2006, experts estimate that as many as 59 million Americans have a thyroid condition, and the vast majority are hypothyroid -- and have an underfunctioning, slow or sluggish thyroid.

Most people with hypothyroidism aren't even diagnosed -- instead, they suffer various symptoms without themselves realizing that they are thyroid-related, or going to doctors who then explain away or misdiagnose symptoms.

What you can do about hypothyroidism and weight gain

The first thing to do if you are experiencing stubborn weight gain is to talk to your practitioner. She or he may ask for a thyroid test or measure TSH (thyroid-stimulating hormone). Many women who test within the “normal” range of traditional medical standards still need thyroid support. Their TSH may be only slightly elevated, but enough so that it influences their metabolism and causes weight gain.

For these women, supplemental nutrients such as selenium and iodine, combined with a meal plan that balances a proper ratio of protein to carbohydrates increases their metabolic functioning and they begin to lose weight. We also recommend a pharmaceutical-grade multivitamin/mineral to give your body ample nutritional support. In some cases, a low-dose thyroid replacement hormone is also needed.

Strength Training Guidelines for Children & Teens

3 Stages of Fitness Training

-- By Joe Downie, Certified Fitness Trainer & Nicole Nichols

During the Initiation stage (ages 6-10), kids should participate in low-intensity programs, mainly having fun and trying to improve their motor skills. At this age, children's body tissues are susceptible to injury because they have a low tolerance to lactic acid accumulation (the burn you feel in your legs when you run an all out sprint). Emphasize multilateral development, maximizing the range of motion in multiple parts of the body.

In the second stage, Athletic Formation (ages 11-14), it's important to develop the core muscles (lower back, hips, and abdominals). Once children have this core strength, they can begin training the extremities with body weight or light weights (medicine balls or dumbbells) only. Balance and flexibility exercises are also important. Young adolescents can participate in moderate anaerobic training in the latter stage of this phase, but it should be limited to 80 meters when sprinting.

During the last stage, Specialization (ages 15-18), teens can start training for high performance development. Watch for progressive improvements and be careful of overtraining. Avoid maximum strength training (one-rep max lifts) to reduce the risk of injury.

One concept that kids and teens have trouble understanding is that muscles aren’t built up while they’re working out, but while they’re resting! So make sure to set up generous sleep and nutrition goals to help your child make the most of his or her training.

 Here’s what every child knows that you may have forgotten.
See if you can apply some of these lessons to your daily program:

1. Everything can be a game. Why slog through the same workout routines in boredom, when you can add a little fun? Make up rules, shoot for personal records, regain your competitive spirit.
2. Don’t walk when you can run. Every day is full of opportunities to increase your fitness. This rule is closely related to "don’t drive when you can walk."
3. If you don’t like it, don’t eat it. Once you hit your goal weight, chances are your eating habits won’t stick around long if you hated what you were eating. Healthy eating involves balance and moderation.
4. Laughter feels good. Kids seem to inherently know that laughter can ease blood pressure, help your brain function, give you energy, and help you reach your goals. Smiling and enjoying yourself can be serious help.
5. Playtime is important. We get so caught up in work, chores and a host of "have-to's" that we forget to take time for ourselves. Not only does relaxing and regrouping make life worthwhile, it has real health benefits. Most of all, it will help you stay consistent and motivated.
6. The world should be full of color—especially on your dinner plate! Splash it with as many colors as possible, paint it like a rainbow with food. It’s more fun to look at and chances are you’ll be eating a healthy, balanced meal.
7. It’s always more fun with friends around. Children tend to gravitate toward other children. It gives them spirit and makes them want to play all day. Working out with other people is almost like having your own little playgroup.
8. Adventures are found outside, not inside. Every kid knows that the good stuff is in the great outdoors—fresh air, wide open spaces, limitless possibilities. You can’t find those things cooped up in a tiny, stale gym. Open the door and start a new adventure every day.
9. It’s important to use your imagination. You can be Captain Fantastic or Stupendous Woman any time you want. Give yourself permission to believe in your own super powers and let your mind take you wherever it wants to go.
10. Anything is possible. No fear, no self-doubts, no negative self talk, no self-criticism, no worries, no destructive anxieties or thoughts of failure. To a child, he/she can do anything. And do you know what? They’re right.
11. You have your whole life ahead of you. Here’s your chance to do it right.

The answers to weight loss are probably about 3-4 feet tall, and may be closer than you think. When you act more like a kid, suddenly the world opens up. Living a healthy lifestyle becomes something you want to do every day. Start enjoying yourself again!

Why Eat Before Working Out?

Doesn't eating slow you down? That's true if you stuff down too much food before working out. But in order to burn calories, you first need to fuel your body. Just have something light that won't slow you down.

Pre-workout Foods

There's no set rule for everyone who works out. Maybe you're just trying to lose weight, rather than train as a bodybuilder. Granted, someone in training will have different nutritional needs from someone just trying to tone and shed some weight. Still, the same basic principle applies that if you want to lose weight--eat less and move more. On the other hand, to gain weight and add muscle, add more calories than you burn.

Before a workout, eat something light, as well as balanced. It's also wise to choose foods low in fiber as it's more digestible, giving you an easier workout. A few suggestions include anything from oatmeal and yogurt, veggie omelet and toast to a small turkey sandwich. Just don't overdo it. Because the body digests carbs more easily than protein, a light muffin is a good choice. For best results, experiment and see what works best for you.

Post Workout Meal

Contrary to what you may have been told, it's also important to eat a meal following a workout. In fact, it's probably the most important meal of your day. After working out, don't postpone eating for more than an hour. Allow about 10 minutes to wind down as you get dressed and leave the gym. Try getting in a meal about 30 minutes to an hour after working out, (closer to half an hour than an hour). Because working out reduces your glycogen, your body will turn to your muscle mass for energy if you don't refuel.

Have your own sucess story and want to
be featured in an article?  Email our staff!
www.getyourselfmoving@hotmail.com