A 2-Week Recipe Plan — DR. IZABELLA WENTZ, PHARM D —

Dear thyroid friend!One of the first things you can do to empower yourself is to take charge of your nutrition.Changing your food is key to changing your health.

<img class="alignright wp-image-12408" src="https://mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/1.-Check-Your-Medications.png" alt="Hashimotos — Check Your Medications" width="150" height="150" srcset="https:

//mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/1.-Check-Your-Medications.png 512w, https://mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/1.-Check-Your-Medications-150×150.

png 150w, https://mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/1.-Check-Your-Medications-300×300.png 300w» sizes=»(max-width: 150px) 100vw, 150px»>Unfortunately, you can’t cure Hashimoto’s with diet alone, so the type and dosage of thyroid medication you take is especially important.

Your medication should be working to balance your TSH (thyroid-stimulating hormone) and T3 and T4 levels.

The most common medication prescribed for Hashimoto’s is levothyroxine (Synthroid, Levoxyl, Unithroid, Tirosint), which is a synthetic form of T4. Levothyroxine has been shown to be most effective on average, but Armour (made of dried and powdered thyroid glands) may be better tolerated for some.

Others may be unable to convert T4 to T3, so doctors may prescribe a combination of the two. There also may be something to taking levothyroxine along with liothyronine (a form of T3), which one study found led to weight loss in some people (3).

Visit your doctor to discuss the appropriate medication and optimal dose for you.

Make sure that you are taking your thyroid meds at the same time each day on a fasting stomach, and avoid eating any food within one to two hours of taking your meds to make sure they absorb properly.

Summary: Check with your doctor to make sure the type and dosage of your thyroid medication is optimal for you. Take your meds at the same time each day and avoid eating anything for one to two hours after taking them.

2 week meal plan cover

The Autoimmune Paleo Diet can help eliminate the symptoms of thyroid disease and in some cases, some people can go into a complete remission… I know that at first, it can seem intimidating, and even daunting to remove the most common offending foods like gluten, dairy and soy…and nightshades.

Many of you have often asked, “What Can I Eat?” In response, I decided to create simple quick start guides that contain everything you need to get started on the diet! I’d love to share with you the recipe plans, recipes and shopping lists I created for my clients to make the transition to this type of nutritional plan easy!

  • An overview of the dietary plan that includes everything that is off the menu, and more importantly on the menu!
  • 14-days worth of delicious meal plans and recipes. A unique and easy to make breakfast, lunch, dinner and snack, for two weeks, so you’ll never get bored or feel deprived.
  • A shopping list for each week, so that you can go to the store, stock up on everything you need and move on with your life.

My research has found that 88% of people who remove reactive foods for 2-4 weeks feel significantly better! Once you remove the foods, the body will have an opportunity to reset, and you’ll be able to add most of them back in, though some clients may need to stay off gluten and dairy long-term for best results.

2 week meal plan cover

I’ve seen amazing transformations in people who follow this protocol. I’ve seen fatigue, irritable bowel syndrome, acne, weight and mood issues vanishing in 3 days to 3 weeks. Give it a try, and please let me know what you find.

I started the autoimmune protocol and started feeling so much better. Wow! I had no idea I Would be able to see results so quickly.

2. Reduce Added Sugars and Refined Starches

<img class="alignright wp-image-12409" src="https://mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/2.-Reduce-Added-Sugars-and-Refined-Starches.png" alt="Hashimotos — Reduce Added Sugars and Refined Starches" width="150" height="150" srcset="https:

//mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/2.-Reduce-Added-Sugars-and-Refined-Starches.png 512w, https://mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/2.-Reduce-Added-Sugars-and-Refined-Starches-150×150.

png 150w, https://mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/2.-Reduce-Added-Sugars-and-Refined-Starches-300×300.png 300w» sizes=»(max-width: 150px) 100vw, 150px»>You don’t need to go to the extreme of going low-carb to lose weight, but you do need to reduce your intake of refined carbs, especially added sugars and sweeteners.

The average American eats over 77 pounds of sugar each year (not including sugar substitutes). This works out to almost 23 teaspoons, or 360 calories, per day in sugar. While this number is actually down from past years, it’s still far too much.

These types of carbs are “empty calories” because they offer no beneficial nutrients. You can find added sugars in most packaged foods, including:

  • Flavored waters, sports drinks and fruit juices
  • Sodas
  • Cereals
  • Granola bars
  • Flavored yogurt
  • Breads
  • Sauces
  • Nut butters
  • Salad dressings

Also beware of “gluten-free” or “low-fat” products that add unnecessary sugars.

It’s best to avoid no-calorie artificial sweeteners (like sucralose, aka Splenda) as well. In fact, these types of sugar substitutes were even shown to trigger the development of Hashimoto’s in one 52-year-old female (4).

You don’t need to give up sugar all together, but you should start to limit your intake. Start small. Replace dessert with a piece of fruit, pick natural yogurt over the flavored variety, and opt for a handful of nuts instead of a granola or protein bar.

Summary: While following a low-carb diet is not necessary, cutting out added sugars and refined starches is if you’re looking to lose weight. Start by reducing your intake of packaged foods, flavored waters, fruit juices, sodas, cereals and other sugar-sweetened products.

Conclusion

<img class="alignright wp-image-12411" src="https://mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/3.-Load-Up-on-Protein-and-Vegetables.png" alt="Hashimotos — Load Up on Protein and Vegetables" width="150" height="150" srcset="https:

//mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/3.-Load-Up-on-Protein-and-Vegetables.png 512w, https://mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/3.-Load-Up-on-Protein-and-Vegetables-150×150.

png 150w, https://mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/3.-Load-Up-on-Protein-and-Vegetables-300×300.png 300w» sizes=»(max-width: 150px) 100vw, 150px»>Basing each of your meals around protein and vegetables is one of the keys to losing weight with Hashimoto’s.

Protein is an important component to a well-balanced diet. Several studies have found that meals high in protein are more satiating than those high in carbohydrate or fat (5).

This means you’re less likely to overeat when dedicating a portion of your plate to high-protein foods, like:

  • Meat
  • Seafood
  • Eggs
  • Nuts
  • Legumes
  • Dairy

Research has shown that higher protein diets can promote weight loss. In fact, one study found that eating roughly 25-30% of your total daily calories in protein can boost metabolism by up to 80-100 calories per day (6, 7).

With each meal, your portion of protein should be about the size of your fist.

Alongside satiating protein, vegetables should fill up at least half your plate (or about the size of your whole hand).

Some of the most nutrient-dense varieties include green leafy vegetables, mushrooms, and cruciferous vegetables like cabbage, broccoli, cauliflower and Brussels sprouts.

These types of veggies contain essential vitamins, minerals and phytonutrients.

Vegetables are also some of the best sources of fiber, which is especially important for those looking to lose weight. Dietary fiber not only feeds the healthy bacteria in the gut, but can also promote appetite suppression and weight loss and decrease the risk of metabolic syndrome (8, 9).

Summary: Focus your meals around protein and vegetables to help you stay satiated and provide you with the most amount of essential nutrients, including fiber.

Hashimoto’s disease, a condition that causes the Thyroid gland to become less effective in producing essential hormones in the human body, can lead to excessive weight gain. People with the condition often also find that losing weight is more difficult.

This, however, does not mean a person should give up on their weight loss goals. Weight reduction can be extremely beneficial and is possible with the right strategies put into place, as described in this post.

4. Get More Selenium, Zinc and Iodine from Food

Selenium, zinc and iodine are essential minerals that work directly with the thyroid.

These are critically important nutrients for anyone with Hashimoto’s, and you want to make sure your diet contains enough of each.

6. Try Removing Dairy from Your Diet

<img class="alignright wp-image-12422" src="https://mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/6.-Try-Removing-Dairy-from-Your-Diet.png" alt="hashimotos — Try Removing Dairy from Your Diet" width="150" height="150" srcset="https:

//mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/6.-Try-Removing-Dairy-from-Your-Diet.png 512w, https://mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/6.-Try-Removing-Dairy-from-Your-Diet-150×150.

png 150w, https://mk0dietvsdiseascuno2.kinstacdn.com/wp-content/uploads/2019/03/6.-Try-Removing-Dairy-from-Your-Diet-300×300.png 300w» sizes=»(max-width: 150px) 100vw, 150px»>If you’ve found no improvements after removing gluten from your diet, try eliminating dairy.

One study found that over 75% of patients with Hashimoto’s were lactose intolerant (22).

Another discovered that lactose intolerance significantly increased the need for T4 medication in those with Hashimoto’s (23).

Like gluten, dairy has the potential to increase inflammation and trigger an autoimmune reaction in some people, which could worsen your symptoms.

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