Module 5
It's All About Nutrtion Not Restriction
With the Healing, Happy, and Healthy with Hashimoto's Nutrition Plan you will enjoy in abundance a variety of delicious foods that are designed to reduce inflammation and flush the body of toxins that contribute to inflammation and viral overload.
There Are a Number of Autoimmune Protocols Out There...
How do I know which one is right for me?
There are a number of diets out there that are designed to treat autoimmune diseases. Unfortunately, it may be through a little trial and error to figure out what works best with YOUR body. The nutrition plan presented in this program combines key elements from each of those protocols/diets to help maximize your healing potential. Again, it’s important to keep in mind that healing is not a one size fits all. This is going to be a learning process as you discover what is healing for YOUR body.
The goal of the Healing, Happy, and Healthy with Hashimoto's Nutrition Plan is to:
- To reduce chronic inflammation
- Balance hormones
- Repair autoimmune damage
This nutrition plan is an elimination of unproductive and inflammation triggering foods coupled with a healing detox. But please don’t confuse the word elimination with restriction. This plan is anything but restrictive! With this plan you will enjoy in abundance a variety of delicious foods that are designed to reduce inflammation and flush the body of toxins that contribute to inflammation and viral overload. Inflammation is the most common complaint of all autoimmune diseases, and it affects the gut. Once we get our gut health under control, the inflammation and its painful side effects begin to disappear. Keep in mind that this nutrition plan is not a fad diet, quick fix, or something to be done in the short-term. As a matter of fact, it is meant to be a lifestyle change so you can lead a life that is healing.
How To Implement the Nutrition Plan
The Nutrition Plan in this program removes gluten, dairy and egg proteins, soy, mercury, unnatural and processed sugars from daily consumption. In place of these things, you will be eating foods that are fresh, organic, nutrient dense, and have been minimally processed. You will enjoy in abundance:
- Fresh fruits & vegetables
- Lean meats
- Healthy fats & oils
- Fresh herbs and spices
These foods will be referred to as healing foods because of the nutrients and properties that they contain to slow or even stop the growth of a virus. In addition, the Healing, Happy, & Healthy with Hashimoto’s Nutrition Plan makes sure to combine the right mix of proteins, carbohydrates, and fats in a way that is healing, encourages weight loss, and keeps you feeling satisfied. When eating this way there is no need to count calories, fat, protein, and carbs. The nutrition plan presented focuses on having the right combination of good fat and carbs in proportion to the daily requirement of protein you need for optimal thyroid health and healing.
Will it Heal or Harm Me: What Foods Can I Eat?
At first glance you may be wondering what is there left to eat after eliminating gluten, dairy and egg protein, soy, mercury, and unnatural and processed sugars. Honestly, there are more foods on the list of things that you can have as opposed to what you can't have.
Changing your focus on how you view food will help you to not only enjoy your food options, but to embrace this healing and healthy lifestyle. Food is meant to be a joyful part of your life. Healthful eating isn't meant to be an exercise in deprivation.
FOOD FOR THOUGHT: Eating healthy is normal!
This program focuses completely on nutrition, not restriction. Changing your thought process when it comes to your approach to nutrition will help you embrace this healing and healthy lifestyle. When it comes to deciding on what foods to eat, ask yourself this simple question: “Will it heal or harm me?”
When making the choice to eat the foods that are meant to heal instead of harm, you are providing the tools your thyroid needs for optimal healing, restoration, and function. The Quick Food Reference Guide provided on the will help make choosing the right foods easy every time.
FOODS THAT SHOULD BE AVOIDED
There are certain foods and food products that are eliminated completely from this nutrition plan because of their ability to feed underlying viruses, increase viral overload, and trigger autoimmune responses such as inflammation. These foods fall into the categories of dairy, glutenous grains, soy and soy biproducts, processed and artificial sugars, unhealthy fats, alcohol, chocolate, and processed foods that contain nitrates and other food altering chemicals and preservatives.
The Healing Combination of Foods
Keep in mind that this is not a one-size-fits all nutrition plan.
Therefore, some "healthy" foods could be an inflammation trigger in one individual may not be for another. The best way to determine which of these foods are healthy for you is to remove all of the foods listed on the Quick Reference Guide for Suggested Foods to Eliminate in the First 30 Days.
After following the program for 30 days you can begin to reintroduce the suggested foods one at a time. With each food that is reintroduced you will want to document your symptoms after consuming the eliminated food item using the Daily Food and Symptoms Tracker. This will help you to determine what healthy foods are "healthy" for you.
If you experience adverse effects from a particular food after reintroduction, eliminate the food for another 30 days, and continue implementing the 5 Step Gentle Detox found in this program. I recommend reintroducing one food item every 2-3 days after the first 30 days. Reintroducing too many foods too fast will make it harder to determine which foods are causing an adverse reaction.
The Healing, Happy, and Healthy Nutrition Plan incorporates a moderate approach to protein, carb, and healthy fat consumption. In general, you want to consume:
- 20g of protein per meal
- 20-30% of daily calories should be complex, healthy carbs
- 4-6 tablespoons of healthy fats & oils
Note: Complex, healthy carbs come from gluten free and grain free sources like squash and root vegetables.
Serving Sizes and Daily Consumption
The following is a generalized guideline to eating the right combination of whole foods daily:
- Protein - 3oz of lean meat 3x per day
- Vegetables - 2 cups of raw or 1 cup of cooked 4x per day
- Fruits - 1 to 2 cups 2x per day. Do not be concerned with natural fruit sugars, these sugars are necessary for balancing blood sugar and helping the body produce insulin and breakdown food into glucose for the body to perform healthy metabolic functions.
- Starchy/Root Vegetables - 1 cup 2x per day
- Healthy Fats & Oils - 4 to 6 tablespoons per day
- Natural Sweeteners - 2 to 3 tablespoons per day (Recommend: 1 tablespoon of Raw Organic Agave for coffee and the other 2 tablespoons can be 100% Maple Syrup or Raw Honey)