Low iron levels are something I see on a daily basis in practice. Although we don't commonly associated iron as being important for our thyroid function, it is! Ferritin (a measure of iron stores) is one of the most common lab tests I run on women with hypothyroidism. Without optimal iron levels, your thyroid gland just can't function properly. 

If you want to learn more, including what your optimal iron levels should be, you can check out my complete blog post on this topic over at the Rooted in Health site. 

Wondering about what thyroid tests you need? Read my last blog post on this topic here

Hope you enjoy! 

Dr. Katie Rothwell, ND 

Salad
1 cup quinoa (I used 1/2C white and 1/2C red) 
½ bunch of kale – chopped thinly 
2 Avocados – diced (add at end) 
1 Sweet pepper or other fresh veggies like tomatoes, cucumbers, or even chick peas! 
Feta cheese (omit if dairy free) 
Lemon 

Dressing:
Olive oil (1/4C)
Red wine vinegar (1/4C) 
Garlic (1 clove) 
Red onion (1/4) 
Basil (1/2 tsp) 
Salt and Pepper 

Directions
Rinse and cook quinoa until light and fluffy. Wash kale and cut leaves off the stem, then chop leaves into thin pieces. Add the kale to a large bowel with a small amount of oil olive and lemon juice.  “Massage” the kale by tossing or gently kneading for a few minutes. This breaks down kale's tough cellulose structure, resulting in a soft and sweeter version perfect for a fresh spring salad. 

Add the peppers and other veggies to the kale. Once the quinoa is cooked, fluff and cool slightly, adding to the kale mixture while still warm.

Put all dressing ingredients into a blender, magic bullet, or stick blender and mix well. Pour dressing over salad and incorporate. Cool in fridge for an hour and top with feta cheese and avocado before servings. 

Hope you enjoy! 

Dr. Katie Rothwell, ND

Smoothies are one of my favourite breakfast meals for a quick and healthy mid-week option. Today I'm sharing my go-to recipe that's nutritious, delicious, and will keep you full until lunch!

This smoothie contains a significant amount of protein, healthy fats, fibre, as well as vitamins and minerals. It's truly a complete breakfast and a great way to start your day. See you later cheerios... 

Ingredients

• 1/2 - 3/4 cup frozen organic mixed berries 
• 1 small avocado (or ½ a large one) - the key ingredient to thick, satisfying smoothies! 
• 2 Tbsp. hemp hearts
• 1 Tbsp. ground flax seeds
• Handful of greens (spinach, kale or other), about ½ cup loosely packed
• Splash of a milk alternative like almond, coconut, or cashew milk (optional!) 
• Approximately 1 cup filtered water  
• ½ scoop of high quality protein powder (such as whey isolate or harmonized vegan)

Blend all ingredients on high using your best blender for 30-60 seconds and enjoy immediately! 

Tips and Tricks 

• Use more or less water to get your desired consistency 
  
• If you tolerate dairy well, you can also add 1/4 cup of plain, unsweetened full fat yogurt or greek yogurt for added protein 
  
• For sweetness, choose small amounts of tropical fruits like pineapple, banana, or mango 
• Defrost berries for easier blending 
  
• Pack in a glass mason jar or other container for a quick to-go option  

 
I've also included the approximate nutrition information below. 

Hope you enjoy! 

Dr. Katie Rothwell, ND 

​
Nutritional information For Katie's Berry Best Breakfast Smoothie 
Fiber – 15g  
Protein – 18g 
Fat – 10g 
Carbs (not including fiber) - 12g 
RDA: 60% Vit C, 24% Calcium, 40% Iron, 30% Vitamin A 

A traditional style of meditation isn't for everyone, and for some it may even seem impossible!

If your stress and anxiety levels are through the roof, sitting calmly with your thoughts may seem more like a nightmare than a therapeutic tool. 

Although meditation DOES get easier the more we practice, there are other alternatives that you can use. I go through some of these alternatives in my newest article for EcoParent Magazine, and you can read all about them HERE. 

Hope you enjoy! 

Dr. Rothwell