Hello again! I’m still researching and there’s allot of stuff out there, allot of conflicting things if you really research. Of course, I am personally researching on how to naturally heal my thyroid, well actually heal my Hashimoto’s Disease which is an auto-immune disorder. Most of the Hashimoto ‘diets’ out there lean towards the Paleo way, and thyroid ‘diets’ are different than Hashimoto diets, you’ll see some of the differences later on in this post. Hoshimoto’s effects everyone differently and treatment needs to be individualized. That being said, I’m going to personalize my ‘diet’ to me and my personal beliefs. As I get into this new eating program, changes might be made, and if they are, you will know about it. For the time being, I will remain gluten free, which all the research I’ve done says to do. I will also remain dairy free, and I will not cheat. I do tend to be a little laxed in my diary free regimen. I will add cheese some times and have had a frozen yogurt from time to time, but nows not the time to be laxed, I need to be disciplined. I will also stay away from anything with additives or artificially created, which recently I went back to coffee with flavored creamer, yeah, that’s my downfall. I will stop drinking coffee again and go back to herbal tea and I think I will focus on herbal tea with ginger. So, I’m going to get back on track with the gluten, dairy & additive free regimen and now, here’s whats going to be new: First things first, I mentioned in my previous blog Hypothyroidism, Hashimoto’s Disease & Me that I deal with Young Living essential oils, so I pulled out my book Essential Oils pocket reference and looked up Hypothyroid (Hashimoto’s Disease). Below is the page: I highlighted some things. Well, I don’t have all the oils currently in my possession, I had to order a few, so while I wait I’ll use the ones I have. I’m going to use the singles (Ledum (currently out of stock), Myrtle, Myrrh, Peppermint, Clove, Lemongrass & Spearmint, and the way you use them is in layers, which is you apply one oil at a time, hence layering, that’s what I have highlighted. Then, I’m going to again do the layering technique doing the Vita Flex points, which there is a method, and you can see that here on You Tube Vita Flex Technique. If you have any questions, feel free to ask. Oh, as a side note, I’m also going to go natural with my body lotion, deodorant, face cream, shampoo & conditioner. I already have been using just baking soda to brush my teeth and I have been oil pulling with sesame oil which I’m going to switch over to coconut oil. Next, the additions or deletions of foods from my current diet…..looks like mostly deletions. Up to this point I’ve been eating pretty healthy with the occasional cheat or slip up. My diet consisted of fresh fruits & vegetables mostly eaten raw, varied meats & fish and rice & quinoa. So, I currently had a pretty extensive list of things that I can eat. I am now going to eliminate: Sugar & Caffeine and possibly Oats:
- Sugar and caffeine are the terrible twosome. These rascals can do a number on your thyroid by further stressing your system. When you have compromised glands, especially hypothyroidism and adrenal fatigue, the last thing you want to do is amp your system with sugar, caffeine and refined carbohydrates like flour-based products, which the body treats like refined sugar. (taken from Repair Your Thyroid)
I’m going to limit my intake of: Goiterigins (Cabbage, Kale, Broccoli, Cauliflower, turnips, rutabagas, brussel sprouts, strawberries & peaches) all of which I really love, of course. From now on, I will only have them once or twice a week and they will be well cooked and I’m for right now going to eliminate strawberries completely, which saddens me, but if it works it will be worth it. Now, remember as you read below, my main goal is to heal my Hashimoto’s Disease, which should in turn heal my thyroid and my cholesterol. So, as you read you’ll see somethings that I posted that are for thyroid, cholesterol or Hashimoto’s and during my research I’ve added a few other things to work on, like building my bones, etc. You’ll see as you read on.
Taken from Repair Your Thyroid: Nutritional deficiencies play a significant role in thyroid dysfunction. While they aren’t the cause of hypothyroidism, not having enough of these micronutrients and minerals can exacerbate symptoms.
- Vitamin D — Egg yolks, fatty wild fish (salmon, mackerel, herring, halibut and sardines), fortified milk and yogurt, mushrooms, fish liver oils. It’s best to supplement with vitamin D, as since it’s nearly impossible to get everything we need from food sources. An adequate level of vitamin D is essential, as because it helps transport thyroid hormone into cells. (The standard minimum of 32 ng/mL won’t do it, as levels below this can contribute to disruption of hormonal pathways. Optimal vitamin D levels, I believe, are between 50–80 ng/mL.)
- Iron — Clams, oysters, spinach, white beans, blackstrap molasses, organ meats, pumpkin seeds, lentils
- Selenium — Brazil nuts, sunflower seeds, mushrooms, tuna, organ meats, halibut, beef
- Zinc — Oysters, sardines, gingerroot, whole grains, beef, lamb, turkey, split peas, sunflower seeds, pecans, Brazil nuts, almonds, walnuts, maple syrup
- Copper — Beef, oysters, lobster, crabmeat, mushrooms, tomato paste, dark chocolate, barley, sunflower seeds, beans (white beans, chickpeas)
- Iodine — Primary sources: sea vegetables (kelp, dulse, hijiki, nori, arame, wakame, kombu), safe seafood; secondary sources: eggs, asparagus, lima beans, mushrooms, spinach, sesame seeds, summer squash, chard, garlic
NOW, that all being said, allot of what you just read is for healing your thyroid which is all and good, BUT even though my thyroid has issues, the issue lies within the Hashimoto’s Disease which is an autoimmune disorder. So, if we now search out a diet for autoimmune disease, it says that all problems in the body start n the gut. Which I do believe. We eat, the food goes into our stomachs and into our intestines and then is distributed though out our bodies and what isn’t used is waste. If our gut is clogged up, which most of us has some sort of leaky gut, if your not eating 100% healthy and haven’t done a cleanse and haven’t gotten your PH right, your gut is leaky. So, an unhealthy gut is going to lead to an unhealthy body. So, what do we do for a leaky gut? Change our diet, change our life style. It’s not going to be easy, but it can be done. The most important thing I keep reading is go gluten free. Now, you saw the foods listed above on the Repair Your Thyroid diet, not too bad right?? Here’s where it gets hard and confusing, the Autoimmune diet, check this out:
Foods to eat (taken from the Autoimmune Diet)
When confronted with this diet the fist thing people ask is what can they eat. In fact you’ll be eating the way people ate for most of human history—there’s plenty of food that doesn’t come from a factory or an industrialized farm. Of course, if you have an intolerance to any of these foods, don’t eat it just because it’s on this list.
- Most Organic Vegetables: including anise, artichoke, asparagus, beets, bok choy, broccoli, cabbage, carrots, cauliflower, celery, chives, cucumbers, garlic, kale, kohlrabi, leeks, lettuce, mustard greens, onions, parsley, radishes, rhubarb, shallots, spinach, squash, sweet potatoes, water chestnuts, watercress, yams, zucchini.
- Fermented foods: sauerkraut, kimchi, pickled ginger, fermented cucumbers, coconut yogurt, kombucha, water kefir, etc. You will probably need to make your own or buy one of the few brands that are genuinely fermented and free of sugars or additives. Also, search for information about anaerobic fermented foods in air-tight containers. These ferments do not produce histamines that some people react to (including rashes, digestive upset, inflammation) in aerobic, or open, ferments typically using mason jars.
- Meats: including beef, chicken, fish, lamb, turkey. Fish should be ocean caught with a low mercury content. Swordfish, most tuna, and king mackerel are very high in mercury. Select hormone-free and antibiotic-free chicken, turkey, and lamb. Select beef that is grass fed, hormone free, and antibiotic free. Best choice are grass-fed and pastured meats from a local farm. Second best is organic. Avoid factory-farmed meats that contain antibiotics and hormones. For a source of good meat near you, contact your local Weston A. Price chapter leader, or order using the link on the Resources page.
- Low Glycemic Organic Fruits: including apples, apricots, avocados, berries, cherries, grapefruit, lemons, oranges, peaches, pears, plums.
- Coconut: including coconut butter, coconut cream, coconut milk, coconut oil, unsweetened coconut flakes, unsweetened coconut yogurt.
- Noodles: shirataki yam noodles (sold in Asian grocery stores). Avoid the noodles that also contain tofu.
- Herbs and Spices: including basil, black pepper, cilantro, coriander, cumin, garlic, ginger, lemongrass, mint, oregano, parsley, rosemary, sage, sea salt, thyme.
- Other: apple cider vinegar, herbal teas, olive oil, olives.
Are you confused yet??? Did you see the gloiterious veggies there?? There’s more:
Foods to avoid (taken from the Autoimmune Diet)
- Sugars: including agave, candy, chocolate, corn syrup, fructose, high fructose corn syrup, honey, maple syrup, molasses, sucrose, coconut sugar, etc.
- High Glycemic Fruits: including bananas, canned fruits, dried fruits, mango, pineapple, raisins, watermelon.
- Grains: including amaranth, barley, buckwheat, bulgur, corn, couscous, kamut, millet, oats, quinoa, rice, rye, spelt, wheat, wheat germ.
- Nuts and Seeds: including almonds, peanuts, sunflower seeds, sesame seeds.
- Gluten-Containing Compounds: including barbecue sauce, binders, bouillon, brewer’s yeast, cold cuts, condiments, emulsifiers, fillers, chewing gum, hot dogs, hydrolyzed plant and vegetable protein, ketchup, soy sauce, lunch meats, malt and malt flavoring, malt vinegar, matzo, modified food starch, monosodium glutamate, nondairy creamer, processed salad dressings, seitan, some spice mixtures, stabilizers, teriyaki sauce, textured vegetable protein.
- Dairy Products and Eggs: including butter, cheeses, cow milk, creams, frozen desserts, goat milk, margarine, mayonnaise, sheep milk, whey, yogurt (except coconut).
- Soy: including edamame, miso, soy milk, soy protein, soy sauce, tempeh, tofu.
- Fungi: edible fungi and mushrooms.
- Alcohol: all alcohol.
- Beans and Legumes: including black beans, lentils, peanuts, peas, pinto beans, soybeans.
- Nightshade Foods: including eggplant, paprika, peppers, potatoes, Tabasco® sauce, tomatillos, tomatoes.
- Other: canned foods, coffee, processed foods.
In the midst of doing this research and clogging up my brain with all these do’s and don’ts I came upon a book that I purchased last year called The World’s Healthiest Foods, Essential Guide for the Healthiest Way of Eating. I’ve had this book sitting on my end table for a year, its big and I didn’t want to put it away fearing it wouldn’t get used, well, one day it jumped out at me! So, I picked it up and sat down with it. Wow! What a great book! Full of great information! If you want to know about the food your eating this is the book to get, I recommend it. I found allot of useful information and the way it’s laid out in the book its very easy and there’s even charts! I am going to post one the biochemical consideration chart, but in all fairness to the author, you’ll have to get the book to see the rest, but I’ll tell you about them. You can click on the photos below to see them bigger.
These charts list fruits, vegetables, grains, nuts/seeds, legumes, dairy and fish/shellfish and break them down into groups for: food allergies, gluten intolerance, goitrogens, lactose intolerance, latex allergies, nightshades, oxalates, pesticide residues, purines, sulfites and wax coatings. Very, very useful information. Before the chart pages each group has a write up, again very informative. The areas where I have decided to work with are: gluten, goitrogens, calcium, fiber, iodine, magnesium, manganese, niacin, nightshades & selenium. You’ll see as I go on, that I really don’t have to add any other groups life say flavonoids, because all the foods that I’m going to list are in different groups, so I should be pretty well balanced.
I’ve also checked into the Paleo diet and as it might be for some of you, its not for me. Throughout my research every time I questioned diet for auto immune disorders the Paleo way kept coming up, but looking at the items they want you to eat & not eat, and then information I’ve found out on what effects certain foods like goitrogens have, I don’t see how the Paleo diet would work. You can see some of the items on the Paleo diet here, the Paleo diet is a hunter/gatherer diet, the believe back in the ‘caveman days’ that they only had the ability to hunt or gather their food, so they hunted meat and they gathered nuts and berries because thats all there was…yeah, right. Funny thing is, that if anyone knows anything about the Bible, in Genesis, Adam & Eve’s 1st born son was Cain, was a farmer. He grew crops. You might remember the story of Cain & Able. There was some jealousy there, Cain grew crops & Able kept the flock. Cain was jealous of Able because Able found favor with God and Cain killed Able. You can read about it here: Genesis 4, if you have any questions feel free to ask.
I also did some research on correcting the PH of my body, because most of us our bodies, due to what are diets are based on, are acidic and our bodies were made and thrive on alkaline. This plays a big part on our guts. You can find a little bit of information here on Alkaline Diets, but there’s allot out there.
Okay, so ALLLLL that being said, here’s my list of what I’m going to eat, limit or eliminate and what their role in my diet is. Please feel free to comment and ask questions. I have allot of information that I haven’t shared and would be happy to.
My YES list of foods(remember: after doing my research, this is the plan I’ve designed for myself):
Asparagus: Calcium, Dietary Fiber, Niacin
Beets: Calcium, Magnesium, Manganese
Carrots: Calcium, Dietary Fiber, Niacin
Celery: Calcium, Dietary Fiber, Magnesium
Cucumbers: Calcium, Magnesium
Garlic: Calcium, Manganese
Green Beans: Calcium, Dietary Fiber, Magnesium, Manganese
Green Peas: Dietary Fiber, Niacin
Romain Lettuce: Calcium, Manganese
Sea Vegetables: Iodine
Summer Squash: Calcium, Dietary Fiber, Magnesium, Manganese, Niacin
Winter Squash: Dietary Fiber, Niacin
Swiss Chard: Calcium, Magnesium, Manganese
Black Berries: Dietary Fiber
Cranberries: Calcium, Dietary Fiber
Grapefruit: Dietary Fiber
Grapes: Calcium, Manganese
Pineapple: Calcium, Manganese
Raspberries: Dietary Fiber, Manganese, Niacin
Black beans: Dietary Fiber, Magnesium
Garbanzo beans: Dietary Fiber, Manganese
Kidney beans: Dietary Fiber
Lentils: Dietary Fiber
Lima beans: Dietary Fiber
Navy beans: Dietary Fiber
Pinto beans: Dietary Fiber, Magnesium
I’ve done a little research on Kefir, so I might be adding this in to.
Bell Peppers: nightshades, Calcium,
Broccoli: Goitrogen, Calcium, Dietary Fiber, Magnesium, Manganese, Niacin
Brussels sprouts: Goitrogen, Calcium, Dietary Fiber
Cabbage: Goitrogen, Calcium, Dietary Fiber
Cauliflower: Goitrogen, Dietary Fiber, Manganese, Calcium, Niacin
Collard Greens: Goitrogen, Calcium, Dietary Fiber, Magnesium, Manganese, Niacin
Eggplant: nightshades, Calcium, Dietary Fiber, Niacin
Kale: Goitrogen, Calcium, Dietary Fiber, Magnesium, Manganese, Niacin
Sweet Potatoes: Goitrogen
Spinach: Goitrogen, Dietary Fiber, Magnesium, Manganese, Niacin
Tomatoes: nightshades, Calcium, Magnesium, Niacin
White Potatoes: nightshades, Calcium
Almonds: Calcium, Dietary Fiber, Magnesium
Flaxseed: Goitrogen: Dietary Fiber, Magnesium, Manganese
Peanuts: Goitrogen: Dietary Fiber, Niacin
Pine Nuts: Goitrogen
Sesame seeds: Calcium: Dietary Fiber, Magnesium
Here’s an article Other Foods Act Like Gluten for Hashimoto’s Healing, so that’s why I’m eliminating some and limiting others, depending on how my body starts to react I may eliminate more.
Amaranth (Now, if you do a little research, you’ll find that Amaranth isn’t really a grain, but some label it a grain, same for Quinoa. You can see an article here on Amaranth): Dietary Fiber
Brown Rice: Dietary Fiber, Manganese
Buckwheat: Dietary Fiber
Quinoa (Now, if you do a little research, you’ll find that Quinoa isn’t really a grain, but some label it a grain, same for Quinoa. You can see an article here on Quinoa): Dietary Fiber, Magnesium
All artificial ingreadients.
So there you have it. It’s overwhelming isn’t it?? and this is nothing! But this is where I’m stopping for the time being. I’m going this week to get my blood work done so I’ll let you know how that goes when I get it. I’m sure you have questions, and I’ll be glad to help anyway I can, but remember I am NOT a professional, these are just my findings and what I plan to do to try and heal myself. Just remember that what I have listed may not be complete and you might find contradicting information, which I’m sure you will if you do research.
At least now, by looking at my list, when I use go to my limited list I can try and use the items with the most value to my body rather than those that have little value for me. This again, is what I AM going to do. By all means please share any information that you have and if you have healed your Hashimoto’s please let me know!
FYI, you can find some additional information and FREE downloadable eBooks here at Chris Kresser’s website, its all Free you just have to register. Also, on his site you can read: Why Changing Your Diet is Always the First Step in Treating Hashimoto’s
Here’s a list of sites that I found informative:
Dr.Josh Axe There’s a free download there also
The Gaps Diet – this is valuable information if you want to start healing your gut, just be careful if you have food allergies or sensitivities because this diet allows allot.
Hashimoto’s Diet: Keys to Success
Eating Out of Hashimoto’s
Hashimoto’s vs. Hypothyroidism: What’s the Difference?