Next

Diet and LifestyleQuick Start e-Guide

Thyroid Health

Back Next

Welcome to Women’s Health Network

Dear Friend,

Right now what matters most is getting you to feel better—to feel strong, vibrant, and in control of your life again.

This e-Guide will help you do that. It’s straightforward and easy to use, filled with the wisdom and energy of the thousands of women before you who have used our approach to thyroid health, to find a new relationship with their bodies and their health.

Of course, this will be something of a journey for you. Your body didn’t develop symptoms of thyroid imbalance overnight, and getting rid of them naturally will take some time. But it won’t be like work, full of sacrifice and self-denial. Not at all! This approach is all about you, a process of discovery and understanding. What you are doing here to take care of yourself will benefit you and everyone around you.

All you need to bring is an openness to change, a willingness to try something new. The results you see and feel will be the proof that the Thyroid Health Package works. Quickly and easily!

We appreciate the trust you have placed in us and promise to be with you every step of the way as you take control of your health!

Wishing you health and happiness,

Sarah McEachinSupport Team LeaderWomen’s Health Network

PS: We are always interested in hearing what works for you. Please let us know your thoughts about how we might improve this e-Guide by e-mailing us at: support@womenshealthnetwork.com

Back Next

Women’s Health Network Thyroid Health Package:

Diet and Lifestyle Quick Start e-Guide

PO Box 306Portland, Maine 04112

www.womenshealthnetwork.com

Copyright ©2013, Women’s Health Network. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying,

recording, or by any information storage and retrieval system, without permission in writing from the publisher.

A Note to the Reader: The ideas and suggestions contained in this e-Guide are not intended as a

substitute for appropriate care by a qualified, licensed healthcare practitioner.

Credits

Cover and Page Designwww.DesignForBooks.com

Edition number: 20131020

Orders: (800) 798-7902Permissions for reprints: (800) 798-7902

Back Next

Contents

Getting the most out of your Thyroid Health Package 1

Finding the root of your symptoms 2

Three steps to thyroid health 4

Step 1: Nutritional supplementation 7

Step 2: Dietary solutions 9

The Flexible Diet 11

Step 3: Supportive lifestyle changes for thyroid health 17

Tracking your progress 21

Recipes 22

Back

1

Next

Getting the most out of your Thyroid Health Package

We are here to help you provide your body with the support it’s asking for so your symptoms will decrease. Not only can you regain a sense of health and wellness in your life now, but taking the steps to restore balance today will enable you to maintain your health for many years to come.

Conventional medicine is terrific for acute conditions, and we are all living longer as a result of many new advancements and interventions. But conventional medicine often falls short when dealing with chronic conditions that cannot be treated in isolation or cured by a medication. At Women’s Health Network, we view women’s health and well-being in an integrated way. Conventional medicine tends to treat a woman’s health as a group of independent issues and dismiss concerns that don’t show up in standard tests.

Thyroid dysfunction, for instance, is only acknowledged when tests of thyroid-stimulating hormone (TSH) fall outside the generally accepted reference values of 0.5 to 4.0—yet many women with “normal” TSH values still experience symptoms of fatigue, weight gain, hair loss, acne, decreased sex drive, and fuzzy thinking related to a thyroid that is not functioning at its full capacity.

Unfortunately for women, conventional wisdom holds that there’s little to be done until TSH levels rise above the accepted maximum—by which point, your thyroid function is already compromised. But at Women’s Health Network, we know that symptoms are your body’s way of signaling that it needs help—and that there are many ways you can give your thyroid what it needs through targeted nutrition, lifestyle changes, and emotional support.

Back

2

Next

Finding the root of your symptoms

What has changed in women’s lives to make so many of us now experience significant symptoms of thyroid imbalance? The simple answer to this question is that chronic stress has become endemic to American women. Our thyroid glands can’t keep up with the continual demands upon them by our fast-paced, imbalanced lives. As the “master of our metabolism,” the thyroid gland is called upon to produce hormones that increase the size and numbers of cell mitochondria—the “power plants” that energize each cell in our bodies. When physical and emotional stress aren’t balanced with rest, good nutrition, and emotional support, excess stress hormones can affect both how the thyroid produces its key hormones and how the body uses them. In simple terms, thyroid function suffers when we make too many demands on our bodies and may provide them with too little support.

Many women are unaware of hormones other than estrogen and progesterone, but the truth is that estrogen and progesterone are only two relatively minor hormones affecting our cells and systems. Hormones are the body’s chemical messengers—a bit like your body’s information highway—and some of the more important or “major” hormones, T4 and T3, are produced in the thyroid, the small, butterfly-shaped gland at the base of your throat. When thyroid function is disturbed, the alteration of thyroid hormones can affect levels of other major hormones, such as insulin and cortisol. Hormones have an almost immediate effect on how we feel on a day-to-day basis, which is why you feel so unwell when your hormones are out of balance.

The thyroid is central to most of the metabolic functions of our bodies, so it’s amazing that most of us—and even our healthcare providers—know so little about how intimately it’s connected to our other hormone systems, including our adrenal and sex hormones. But even in women with subclinical or “hidden” thyroid issues, poor thyroid health can affect so much: your weight, your aging and appearance, your

Back

3Finding the root of your symptoms

Next

energy, your immune system, your mental acuity, your emotions, your bone health, and your hormonal balance.

Early symptoms of thyroid imbalance are your body’s way of letting you know it needs help with maintaining or restoring balance. Your symptoms mean that you now have a chance to support your thyroid glands naturally without drugs, and slow the progression of many age-related and chronic health conditions.

When any of your hormones, major or minor, are out of balance, that one imbalance can lead to a cascade of problems. A thyroid imbalance, for example, can lead to symptoms of fatigue, weight gain, and sex hormone imbalance, which in turn can produce irritability, mild depression, fuzzy thinking, insomnia, and a host of other concerns. With Women’s Health Network’s Thyroid Health Package, you’re going to learn this integrated way of thinking about your body and how it functions. In nature, there are no boundaries between ecosystems. In the same way, your body’s systems are intertwined.

Back

4

Next

Addressing the

root causes of your

symptoms—rather

than the symptoms

alone—is the best way

to achieve and sustain

long-term wellness.

Three steps to thyroid health

For millennia, Eastern cultures have recognized the importance of looking at the

totality of a person’s health: body, mind, and spirit—a natural (and common-sense) philosophy we share. It’s misleading to call this an “alternative” approach given its success over centuries.

At Women’s Health Network, we know that addressing the root causes of your symptoms—rather than merely addressing the symptoms alone—is the best way to achieve and sustain long-term wellness.

We urge you to return to this e-Guide frequently as you move through your Starter Phase. As you begin to reawaken wellness in your life, this e-Guide will help you tailor the approach to your needs. Know that your body wants—and has the power—to heal. It just needs the right help. While healing will take some work, a little time and attention, but getting your health, happiness and your life back again will be worth it! There are three elements to your Thyroid Health Package:

•  Supplementation

•  Dietary solutions

•  Supportive lifestyle changes

Each of these elements either directly supports thyroid function or helps to remove factors like stress or environmental toxins that overburden the thyroid. Particularly with thyroid imbalance, taking away burdens can be just as helpful as adding support!

Back

5Three steps to thyroid health

Next

Here are the steps we suggest you take immediately:

•  First, start your supplements (Essential Nutrients, T-Balance Plus or both).

•  Next, review the dietary and lifestyle changes respectively.

•  And finally, log onto the website and to sign up for My Account—where our on-line tools will help you keep tabs on your progress and access our support.

Back

6Three steps to thyroid health

Next

•  Enjoy balanced meals with an emphasis on protein and fiber at breakfast and lunch, and have complex carbohydrates and protein for dinner. This will give you adequate energy through the day and help you to maintain adequate blood sugar overnight so you can sleep well.

•  Eat your meals and snacks at regular times, and be sure to eat breakfast within an hour of waking. Missing meals or snacks can be an additional source of stress on the body.

•  Take your T-Balance Plus as directed and, if included in your specific Package, your Essential Nutrients. Our experience helping thousands of women shows that taking the appropriate nutrients and herbal support is the single biggest success factor.

•  Make your plate colorful! Choose vegetables that encompass the rainbow, from yellow squash to oranges to red peppers, greens, blueberries and eggplant. The more color you have on your plate, the more varied nutrition you’ll get.

•  Reduce or eliminate your intake of gluten, alcohol, caffeine, sugar/sweeteners, and junk food. All of these may have a negative impact on thyroid health.

•  Learn which foods containing thyroid-suppressing compounds known as “goitrogens,” and either limit them in your diet or be sure to always steam or cook these foods to reduce or eliminate the goitrogens. Our article on goitrogens in the thyroid health section of our website is a good place to start.

•  Make it a priority to get at least 8 hours of sleep every night. If possible, go to bed by 10:00 PM. If you have trouble getting to sleep or staying asleep, review our tips for good sleep hygiene on page 22.

•  Take short “time-outs” during the day. Lying down, meditating, or just practicing deep breathing for 20 minutes can be extremely restorative for the nervous system.

•  Slow down while eating. As often as possible, eat seated at a table. If you can set the table so it looks nice and is pleasant to be at, so much the better. If you’re eating alone, light a vanilla- or lavender-scented candle to remind you to eat slowly.

•  Reach out to our Wellness Coaches if you feel stuck, or if you just need a pep talk. Women are constantly surprised by the ways we find to make the Thyroid Health Package work for them. You can reach our Wellness Coaches at 1-877-207-9791. For more information about thyroid imbalance, read our articles in the Thyroid Health section of our website.

Pointers to help you feel better fast

Back

7Three steps to thyroid health

Next

Step 1: Supplementation

T-Balance Plus

T-Balance Plus is formulated to provide gentle support to the thyroid gland. T-Balance Plus features standardized extracts of medicinal plants such as hops, sage, bacopa, coleus, and ashwagandha, which help improve the function of thyroid hormone receptors in cells and support the overall functioning of the thyroid. We’ve also added iodine and selenium to boost those key minerals in women whose thyroid glands may need extra support. It contains no preservatives, sugar, artificial flavoring, dyes, or coloring of any kind and is manufactured in a facility that is externally certified by the NSF to meet or exceed all government standards (the FDA’s GMP or Good Manufacturing Practices).

One tablet twice daily

Take one T-Balance Plus tablet twice daily, after meals or as directed by your healthcare provider. If you are generally sensitive to supplements or experience digestive issues, start with one tablet per day for one week, and then gradually increase to the recommended protocol.

T-Balance Plus: References on safety and efficacy

If you’d like more information on the clinical basis for using our T-Balance Plus, including peer-reviewed clinical studies and additional supporting documentation, we keep an updated reference page on our site at: www.womenshealthnetwork.com/products/T-Balance-references.aspx

Fine-tuning your T-Balance Plus protocol

Taking T-Balance Plus may help you to feel more energized, but it should not make you experience anxiety or a “wired” feeling. If you find that you are feeling anxious or wired, it’s likely that you need additional adrenal support as well as thyroid support. In such cases, please reach out to your Wellness Coach at 1-877-207-9791 to discuss ways you can obtain adrenal support.

Back

8Three steps to thyroid health

Next

Essential Nutrients

We created our Essential Nutrients to provide the comprehensive nutritional support every woman needs. This formula is specifically designed to stimulate and support your body’s ability to make and balance its own hormones.

We’ve chosen each of the ingredients for their purity, potency, and bioavailability. We also handpicked our manufacturing partner based on its quality standards, which are certified to meet or exceed all of the FDA’s GMP (Good Manufacturing Practices) regulations. It’s best to store them in a cool, dry place away from exposure to light; although it’s not necessary, you can refrigerate them if you prefer.

Simple dosage—two servings per day

Essential Nutrients are designed to be taken twice per day. Some women are not in the habit of taking supplements, but there are easy ways to include these into your routine—keeping them in your kitchen where you’ll see them at mealtimes, in your desk, your purse, or near your toothbrush. Remember, if you don’t take them they cannot help you. So embrace the idea that taking your Essential Nutrients is an important step in taking care of yourself each day. Begin by taking one serving in the morning with your meal and one with your last meal of the day. It’s best to have food in your stomach and to keep drinking lots of water during the day.

Fine-tuning your Essential Nutrients protocol

A very small percentage of women need to adjust their protocol for taking the Essential Nutrients, at least in the beginning. Here’s what to do if you are one of them.

•  If you experience digestive reactions, try taking your formula at lunch and again at dinner. After a few days, you can go back to taking one dose in the morning—just make sure to take it with food.

•  If you continue to experience digestive reactions, take just one pill at a time, and gradually work up to taking all the pills over the course of several days. Add in your second dose, one pill at a time if necessary, when you feel your digestion is back to normal. You may also consider adding a probiotic to your daily regimen to support healthy digestive function.

•  If you have trouble sleeping, take your formula earlier in the day—preferably before 3pm.

Essential Nutrients: References on safety and efficacy

If you’d like more information on the clinical basis for using our Essential Nutrients, including peer-reviewed clinical studies and additional supporting documentation, we keep an updated reference page on our site at: www.womenshealthnetwork.com/products/essentialnutrients-references.aspx

Back

9Three steps to thyroid health

Next

Step 2: Dietary solutions

To maximize your success and help you feel better faster, it is extremely important that you change your approach to what and how you eat. We’ve worked out a set of nutritional guidelines to help you along the way.

Thyroid Health Package Nutritional Guidelines

•  Eat three balanced meals and two snacks a day.

•  Take the time to eat in a relaxed setting, where you can chew thoroughly and give your digestive system time to work effectively.

•  Balance your food intake by eating good fats, complex carbs, protein, and plenty of vegetables. Make your plate colorful by including yellow, red, green, and purple fruits and vegetables.

•  Eliminate foods containing ingredients or additives that can aggravate thyroid imbalance, such as sugar, alcohol, trans fats, artificial colorings, and preservatives. Be especially mindful of the need to avoid soy and gluten, as these ingredients can profoundly affect thyroid function.

•  Cook or steam foods that contain goitrogenic compounds (see our article on goitrogens in the thyroid health section of our website for a list).

•  Buy fresh, local, and organic whenever possible, and carefully read the labels of packaged foods. Drink six to ten glasses of water or herbal tea daily.

•  Avoid soda, processed fruit juice, and fitness or flavored waters that use high fructose corn syrup, sugar, or artificial sweeteners. As an alternative, try beverages sweetened with stevia or xylitol, or use mineral water or seltzer with lemon or lime juice in place of soda.

•  Watch portion size except when it comes to nonstarchy veggies. Be sure to wash all vegetables (even organic ones) before you prepare or eat them to remove pesticide or bacterial residues.

Back

10Three steps to thyroid health

Next

Protein

Eat adequate amounts of protein at every meal. Women typically need between 60 and 70 grams of protein per day. Nuts, seeds, beans, and other plant proteins are good choices—just be sure to chew them thoroughly. Avoid prepackaged, canned, or smoked meats and fish. Where possible, choose grass-fed meats or, alternatively, organically farm-raised or wild harvested fish and seafood. If you have trouble digesting dairy, you may want to limit dairy products to 4 servings a day or fewer, and choose organic milk or goat milk, yogurt, cheese, and other organic products. You can also substitute coconut, almond, or rice milk products. Eggs are another great source of protein, but stick to no more than 3 eggs per meal.

Carbohydrates

Target no more than 66 grams of carbohydrates a day (about 16 per meal and 9 per snack) while your metabolism heals. Eat your carbohydrates in conjunction with healthy fats and protein to avoid rapid changes in blood sugar. Choose complex carbohydrates such as legumes, starchy vegetables, and fresh fruits. Gluten-free grains such as wild rice, quinoa, and amaranth are the best choices. During the starter phase, we advise women to avoid any form of wheat, rye, or other gluten-containing grains. If you reintroduce gluten afterward and find symptoms return, it may be best to cut it out altogether. Avoid processed carbohydrates, especially “white food”: white sugar, white flour, and refined grains. Reduce or eliminate sugar, sweets, and junk food from your diet. Also eliminate/ reduce alcohol—the ultimate “sugar buzz.”

Fats

Eat some healthy fats with every meal, and if possible consume the fattiest portion of your meal first—fat promotes satiety. Look for foods high in omega-3 fatty acids, which are the healthiest fats. Avoid trans fats (hydrogenated or partially hydrogenated oils). Store cooking oils in the refrigerator to keep them fresh. Avoid deep-fried foods, and cook fatty meats and fish at low temperatures to avoid damaging their fats.

Back

11

Next

Women’s Health Network Thyroid Health Package: Flexible Diet

Our Nutritional Guidelines offer general concepts for how to choose healthy foods, but for those who want more specific recommendations, we’ve listed a selection of foods for each meal of the day plus snacks that are healthy and support thyroid health. And since we know this eating plan takes a little getting used to, we’ve offered some tips to make the plan easier for women short on time.

Back

12Three steps to thyroid health

Next

Bre akfa st

Eggs (2 to 3) any way you choose:

Hard- or soft-boiled Scrambled Omelet Frittata Fried, sunny-side-up or over-easy Poached

Choose from any of the following cheeses:

Up to 2 ounces of Mozzarella Swiss Goat cheese Feta Camembert White cheddar Cream cheese Cottage cheese (up to 1 cup)

Nitrate-free meats or fish, such as:

Bacon Ham Sausage Turkey Chicken Beef Pork Shrimp Wild Pacific salmon

Unlimited amounts of nonstarchy veggies, such as:

Kale (steamed or cooked)Bok choyCollard greensSweet or hot peppersBamboo shootsSpinach (steamed or cooked) Peppers Mushrooms Onions Sliced tomatoes Asparagus Eggplant Lettuce Zucchini Bean sprouts Green beans Garlic Cucumber Broccoli (steamed or cooked)Celery Snow peas Shallots

Accompany with one carb choice from below:

1 orange 1 cup cantaloupe ⅓-cup roasted potatoes (feel free to

add onions, peppers, veggies) ½ grapefruit 3 oz carrot juice 6 oz veggie juice

Or choose ½ cup of any starchy vegetables:

SquashArtichokesCarrotsCornLeeksLima beansParsnipsPumpkinSweet potato

If you’re a coffee drinker, consider switching to green or white tea. Both teas have caffeine in them, but they also have beneficial phytochemicals that support thyroid health.

tip

Back

13Three steps to thyroid health

Next

Salad made to order for you with:

Unlimited nonstarchy veggies Oil and vinegar dressing (or organic

bottled dressing) Your choice of nitrate-free meats or fish: Chicken, egg, or tuna salad (with meat,

mayonnaise, celery and Dijon mustard to taste)

Any of the following:

Hard-boiled eggs (1–3)Cheeses (up to 3 oz)Olives Salsa (without sugar) or sour cream

(1–2 Tbsp)1 cup cottage cheese 1 cup unsweetened plain yogurt

Select one carb choice:

1 six-inch corn tortilla ¼-cup brown rice ⅓-cup quinoa 1 orange 1 cup cantaloupe ½-cup roasted potatoes (feel free to add

onions, peppers, veggies) ½ grapefruit 3 oz carrot juice 6 oz veggie juice

½ baked potato ½ roasted or baked sweet potato ¼-cup mashed potatoes ½-cup polenta ⅓-cup lentils

Grass-fed or organically raised meats such as:

Chicken Turkey Pork Steak Pot roast Lamb (leg or chops) Meat loaf without bread crumbs Kebabs Any fish of your choice

Prepare as desired:

Broil Roast Bake Sauté Stir-fry Grill (preferably on an electric grill)

Veggie accompaniments (unlimited unless specified):

Salads with nonstarchy veggies of choice

Broccoli (steamed or cooked) Mixed veggies Green beans Asparagus Brussels sprouts (steamed or

cooked)Squash Zucchini Cauliflower (steamed or cooked) Cucumbers Tomatoes 1 artichoke

Lunch

Back

14Three steps to thyroid health

Next

Veggie accompaniments (unlimited unless specified):

Salads with nonstarchy veggies of choice

Broccoli (steamed or cooked) Mixed veggies Green beans Asparagus Brussels sprouts (steamed or cooked) Squash Zucchini Cauliflower (steamed or cooked) Cucumbers Tomatoes 1 artichoke

Select your preferred protein source:

Add in one carb of your choice (with butter if desired):

½ baked potato ½ roasted or baked sweet potato ¼-cup mashed potatoes ¼-cup brown rice ⅓-cup quinoa 1 corn tortilla ½-cup polenta ⅓-cup lentils

Dinner

Meats should be grass-fed or organic:

Chicken Turkey Pork Steak Pot roast Lamb (leg or chops) Meat loaf without bread

crumbs Kebabs Any fish of your choice

Prepare as desired:

Broil Roast Bake Sauté Stir-fry Grill (preferably on

an electric grill)

Use olive oil for low- to medium-heat cooking, grapeseed oil for high-heat cooking.

tip

Back

15Three steps to thyroid health

Next

Snacks

2. Cheese or a hard-boiled egg, with any of the following along with it:

½ small apple ½ orange 1 tangerine ½-cup melon Handful of grapes ¼-cup raspberries , strawberries, or

blueberries ½-cup cherries 1 apricot 1 plum 4 rice crackers Handful of nuts or seeds (cashews,

almonds, walnuts, sunflower seeds, pumpkin seeds, Brazil nuts, hazelnuts)

Any nonstarchy veggies are also permitted

Mix and match any 2 selections from either list below for each day’s snacks:

1. Carrots, celery and pepper sticks with

1-½ Tbsp natural (no sugar added) peanut butter

1-½ Tbsp almond butter 1-½ Tbsp cashew butter 2 Tbsp cream cheese ⅓-cup hummus OR one of the

following

½-cup cottage cheese ½-cup Greek strained yogurt,

sweetened with ½-Tbsp unsweetened applesauce, Stevia, or Xylitol

Olives, with or without cheese

Seek out nuts and seeds that are raw or roasted, but unsalted and without preservatives. Brazil nuts are especially high in selenium, an important trace mineral for thyroid health.

tip

Back

16Three steps to thyroid health

Next

Tips for the time – crunched or menu – restricted

•  If you want a change from eggs, try refried or mashed black or kidney beans instead.

•  Another eggless option is to mix your meats, cheeses and veggies with a corn tortilla (add a mild salsa) or another carb choice and make a breakfast sandwich.

•  If you have trouble digesting raw vegetables, steam them first.

•  Instead of salad with a carbohydrate on the side, layer your favorite greens, veggies, cheeses, and nitrate-free meats onto a corn tortilla with mustard or mayonnaise.

•  Enjoy a hot cup of soup along with your salad.

•  Try sautéing or stir-frying your favorite vegetables in a big batch, then keep them in the refrigerator so they are ready for use in omelets, as a side dish with scrambled or fried eggs, in salads, or whenever you need a snack. Use butter or olive oil if medium heat, grapeseed oil if high heat.

•  Another tasty and filling option is to prepare cauliflower or squash just like mashed potatoes.

•  If no one else in your house or office will eat the other half of your fruit once cut, save it for your afternoon snack but try a different cheese.

•  Try a smoothie made with 1 scoop (or serving size) rice, whey or pea protein powder, 1 cup unsweetened rice or almond milk, a handful of fresh or frozen fruit to your taste (e.g., organic blueberries, raspberries, banana) and 1 Tbsp ground flax seeds blended until smooth, with or without ice.

Our bodies were designed to thrive on balanced meals. If your diet has gotten out of balance, making these changes may seem challenging at first. But they are more natural than you may think, and it definitely gets easier day by day. Take it one day at a time, and remember that any change you can make is better than none at all.

Back

17Three steps to thyroid health

Next

Bridge Pose

Boat Pose

Plough Pose

Step 3: Lifestyle changes for thyroid support

We recommend that you begin to make changes in three specific areas to support thyroid health:

Exercise

•  If you don’t exercise at all, make a commitment to start exercising 20–30 minutes twice a week, and work your way up to 30–60 minutes 3 to 5 times weekly.

•  DO SOMETHING FUN! If you don’t like your exercise regimen, you won’t stick with it. Don’t force yourself to do something you don’t enjoy for the sake of fitness.

•  Exercise doesn’t have to be high-energy. Yoga, t’ai chi, qi gong, and Pilates are gentle exercise methods that are helpful for stress relief. Certain yoga poses, such as bridge pose or full boat pose, have been found to increase blood flow to the thyroid, so if you’ve never tried it, consider joining a class or attending a studio open house to learn more.

•  Mix it up, and don’t do the same thing all the time—alternate cardio with stretching with resistance.

•  Try “bursting” during your cardio routine—that is, increase your speed to double your normal pace for 30 to 60 seconds, then return to your original pace for a few minutes, then burst again. This allows you to get greater effects for the time you spend exercising (and is particularly helpful if you only have a short time frame for exercise).

•  Remember to breathe! A lot of people unconsciously hold their breath during exercise.

•  If you find yourself feeling excessively fatigued after exercise, cut back, and talk to your Wellness Coach about adding adrenal support.

Emotional wellness. Thyroid imbalance, like many health issues, becomes more severe with high levels of stress. Many women point to stressors in their immediate life—a job, family concerns, or relationship issues. But stressful situations from our pasts can increase our stress today, even if we don’t realize it.

Back

18Three steps to thyroid health

Next

Taking time to examine how your personal history affects your health can require more exploration, so we’ve provided you with more in-depth information on our website.

Some tips you can use to address stress right now include:

•  Give yourself permission to express what’s going on in your life. Keeping your concerns to yourself makes them seem “bigger” and increases stress—so find a way to let them out, even if you’re talking to your bathroom mirror.

•  If you can’t find the right words to express your feelings, think about a song that you like that resonates with your emotional state, and sing it. If you’re uncomfortable singing where others can hear you, sing in your car, in the shower, or some other private place.

•  Keep a journal. You don’t have to write a lot, but you should write about what you’re thinking and feeling, especially the things that are bothering you or causing you to feel angry, frustrated, or sad.

Sleep. The average person needs between 7–9 hours of restorative sleep a night. An underlying thyroid issue can make people prone to sleeping more than 9 hours at a time. Sleeping too much or getting poor quality sleep, however, can be just as stressful as sleeping too little. Try the following sleep hygiene guidelines to make sure you’re getting the best sleep possible:

•  Eat a bedtime snack. To keep your blood sugar from falling too low and waking you up, have a snack with some protein and a small amount of carbs about an hour before bed. Avoid starchy, white-flour, and sugary foods.

•  Create a relaxing sleep environment. From blocking out noise and light to using soothing bedroom colors and comfortable bedding, making your bedroom a true place of rest will help you relax. If you do have your office in your bedroom, try using a screen to separate your sleep and work areas.

Back

19Three steps to thyroid health

Next

•  Reduce electronic use before bedtime. “Unplugging” an hour before you go to sleep will help calm your mind. Turn off TVs, cell phones, and computers. If you do find watching TV to be relaxing, choose comedies rather than tension-filled or violent dramas. Laughing before bedtime relaxes you and can help you fall asleep!

•  Try journaling before bedtime. Expressing any thoughts or concerns from your day that might keep you awake or make you anxious may help you get to sleep and stay asleep.

•  Develop nighttime routines. Some people can shift into “sleeping mode” in 10–15 minutes, while others need to prepare for sleep at least an hour before bedtime. Some women find that invigorating activities immediately before sleeping will rev them up and make falling asleep harder. Such activities can include exercise, sex, or even reading a thrilling novel. We’re not saying “don’t!” to any of these, but plan to do them earlier in the evening to leave yourself time to wind down with meditation, quiet time, or a cup of tea—whatever you find relaxing.

•  Consider natural remedies. Many women find natural remedies to be helpful as they begin to develop better sleep hygiene. Chamomile, passionflower, and valerian are some herbal options, and phosphorylated serine and melatonin are other good natural sleep aids.

Detoxification. Detoxification is the process through which our bodies remove waste and toxins. It is there to process toxins from the external environment, from the food we eat and drink, and even from our emotions. Toxins are a form of stress to the body—whether they’re chemicals in our food or disease-causing organisms.

A focused effort to reduce the level of overall toxins, allergens, and unhealthful foods, emotions, and substances in your life can work wonders in restoring thyroid balance. A few areas that you can consider when trying to reduce your toxic burdens are:

•  Quit smoking. Making an effort to reduce or eliminate cigarettes, as difficult as it may be, will be profoundly helpful to your thyroid glands. And if you’ve tried before to quit and failed, don’t let that stop you from trying again—most people who are successful have to make multiple attempts before they succeed.

Back

20Three steps to thyroid health

Next

•  Eat organic, fresh, and local as much as possible, and thoroughly wash all your fruits and vegetables. If you can’t eat organic vegetables, at the very least use a rinse to remove pesticides, and choose grass-fed meats.

•  Eliminate processed foods, including foods containing sugar, refined flour, trans fats (hydrogenated or partially hydrogenated oils), and artificial sweeteners, flavorings, preservatives, or dyes. It’s particularly important to eliminate soda and other beverages that are mostly made with sugar or high fructose corn syrup.

•  Limit caffeine and alcohol, but don’t go “cold turkey” if you’re accustomed to having these daily—instead, reduce your intake a little each day. Switching from soda or coffee to caffeinated teas can be beneficial as well; green and white teas have known thyroid benefits.

•  Consider trading your household cleaners for “green” organic cleaners. It may surprise you, but ordinary white vinegar is as effective a disinfectant as the chemical cleaners, yet it’s non-toxic, and a lot cheaper!

•  Assess your diet for food sensitivities. Many women are sensitive to common ingredients in their food and don’t even realize it.

Back

21

Next

Tr ack Your Progress with My Account

My Account is our on-line support system that you can use to help keep track of your progress. It’s easy, and it’s free—just visit visit www.womenshealthnetwork.com/MyAccount and sign up. We’ve found that women who regularly track their progress are more likely to succeed with their Thyroid Health Package. You can use your My Account to track improvements in your symptoms, to monitor your lifestyle changes, and to access personalized recommendations. Our Wellness Coaches recommend taking the Thyroid Symptom Assessment twice a month. If you find you are not seeing some progress, please give us a call. A few simple adjustments may be all it takes to get you feeling the way you want.

Back

22

Next

breakfast

Fruit Shake/Smoothie 1 serving

1½ C fruit (fresh or frozen work equally well)

1 C almond milk

1–3 tsp sweetener (honey, maple syrup, coconut sugar) base amount of sweetener on the type of fruit you are using and its ripeness.

1 serving size protein powder

Blend until desired consistency. Using frozen fruit or adding ice cubes before blending thickens and adds a creamier texture.

Gluten-Free, Dairy-Free Buckwheat Pancakes 2–3 servings

1 C buckwheat flour

1 tsp baking powder

2 Tbsp granulated sweetener (beet sugar, rapadura, xylitol, honey, etc.)

½ tsp salt

2 Tbsp potato starch

1 C or more non-dairy milk (coconut, rice, or almond)

oil for cooking

Optional: fresh, frozen, or dried blueberries, added to batter or cooked and spooned on top.

Mix pancake ingredients well and spoon onto hot, oiled griddle or pan. If using coconut milk, the cakes can be rather thick; it helps to cook them covered at medium-low heat.

Recipes

Back

23Recipes

Next

Green Frittata 2–3 servings

4 large eggs

1 oz Parmesan or Pecorino-Romano cheese, grated

½ C parsley leaves, chopped

½ tsp grated pepper

¼ tsp nutmeg

2 tsp olive oil

½ C zucchini, sliced thin

1 small potato, cubed

Mix eggs, cheese, parsley, pepper, and nutmeg in a small bowl. Set aside. Heat 1 tsp olive oil in a medium-sized, oven-safe skillet. Sauté potato cubes 3–4 minutes. Remove from pan, then add remaining oil and sauté zucchini 3–4 minutes until softened. Add potatoes to pan, pour in egg mixture, and cook gently 5 minutes. Place pan in oven and broil 3–5 minutes until cooked through. Serve immediately.

Back

24Recipes

Next

lunch/dinner

Chicken Almond Roll-Ups 6 servings

Chicken salad

3 C cooked chicken, cubed

½ red onion, diced

2 stalks celery, diced

⅓ C slivered almonds

Juice of 1 lemon, + zest

⅓ C plain, organic full-fat yogurt

1 Tbsp curry powder

3 Tbsp fruit chutney, such as Major Grey’s or home-made

Greens

8 leaves Bibb lettuce

10 leaves fresh basil

1 handful fresh cilantro

4 radishes, sliced

½ cucumber, sliced

In medium bowl, mix chicken, onion, celery, and almonds. In small bowl, blend yogurt, curry powder, chutney, and lemon juice. Stir yogurt mixture into the chicken mixture.

To serve: spoon chicken salad into a lettuce cup and top with fresh herbs, radishes, and cucumber.

Back

25Recipes

Next

Falafel (Vegetarian “Meatball”) 2–3 servings

2 C canned, drained chickpeas (garbanzos)

½ large onion, roughly chopped (about 1 C)

2 Tbsp fresh parsley, minced

2 Tbsp fresh cilantro, minced (optional)

1 tsp salt

½-1 tsp dried hot red pepper

4 cloves of garlic

1 tsp cumin

1 tsp baking powder

4–6 Tbsp gluten-free flour or baking mix

Grapeseed or other oil for frying

Place the rinsed, drained chickpeas and the onions in the bowl of a food processor fitted with a steel blade. Add herbs and spices. Process until blended but not pureed.

Sprinkle in the baking powder and 4 tablespoons of the gluten-free flour and pulse. Add enough so that the dough forms a small ball and no longer sticks to your hands. Place in a bowl and refrigerate, covered, for several hours.

Form the chickpea mixture into 1 inch balls.

Heat 3 inches of oil to 375 degrees in a deep pot or wok and fry 1 ball to test. If it falls apart, add a little flour. Then fry about 6 balls at once for a few minutes on each side, or until golden brown. Drain on paper towels.

Back

26Recipes

Next

Gluten-Free, Egg-Free Crab Cakes 3 servings

12 oz. cooked crab (canned is fine)

Spoonful of mayonnaise

2 green onions, minced, including the green

1 tsp dill or other herb

Buckwheat or garbanzo flour for dredging

Olive or other oil for frying

Mix main ingredients, and scoop out a spoonful. Roll gently in flour and fry on both sides till warmed through. Serve with lemon or vinegar.

Mushroom Filling/Stroganoff 2–4 servings

Sautéed mushrooms work with the buckwheat pancakes or crepes, over cooked gluten-free grains, or with meats or fish. This is a versatile dish, prepared three ways.

1 lb fresh mushrooms, sliced

3 green onions, chopped

3 Tbsp butter, ghee, or oil

Nutmeg, salt, and pepper

Saute till mushrooms become golden and soft, and some of the liquid has been reabsorbed.

Enjoy this way, or create a stroganoff-style:

Add 1 C sour cream (if dairy tolerated) OR

Add ½ C coconut cream

Back

27Recipes

Next

Ratatouille Salad 2–4 servings

1 clove garlic, minced

2 Tbsp olive oil, divided

1 eggplant, sliced

1 zucchini, sliced

1 yellow summer squash, sliced

½ red bell pepper, cut into 2 inch cubes

2 Roma tomatoes, sliced

5 button mushrooms, halved

1 Tbsp balsamic vinegar

8 olives, drained and halved

½ tsp each dried oregano, dried basil

Add garlic to 1 Tbsp olive oil and set aside.

Mix vegetables in a large bowl and drizzle with garlic oil. Stir until all vegetables look shiny; add more oil if needed.

Spread vegetables flat in a metal pan and sprinkle with salt and pepper, then broil (watching carefully!) 3–5 minutes per side until softened.

Arrange vegetables in a serving bowl, adding 1 Tbsp oil, vinegar, olives, dried herbs, and pepper.

Serve over cooked quinoa with wilted greens.

Back

28Recipes

Next

Shrimp & Quinoa Skillet 4 servings

1½ C water

1 C uncooked quinoa

2 Tbsp olive oil

1 red onion, chopped

½ C sliced fresh mushrooms

¼ C golden raisins

1 Tbsp minced fresh ginger root

salt and pepper to taste

1 lb medium shrimp—peeled and deveined

1 tsp white wine vinegar or lime juice

2 Tbsp olive oil

1 C alfalfa sprouts

In medium saucepan, bring water to a boil. Rinse quinoa and add to the water. Cover, reduce heat to low, and cook 15 minutes until water is absorbed.

Heat oil in a frying pan and add onion, mushrooms, raisins, and ginger. Cook until onions are tender. Add shrimp, salt, and pepper, and cook through, about five minutes more.

Mix quinoa into shrimp and vegetables. Top with oil, vinegar, and sprouts.

Back

29Recipes

Next

Tomato, Beef & Pepper Sauté 4 servings

1 medium onion, cut into thin strips

1 clove garlic, minced

1 Tbsp canola or olive oil

1 lb lean beef, cut into strips

1 red pepper, cut into thin strips

½-C fresh basil, chopped

2 C fresh or canned tomatoes, chopped

salt and pepper to taste

In large saucepan over medium heat, sauté onions and garlic in oil. Add beef and brown lightly. Add peppers and basil. Cook for 5 minutes. Add tomatoes and cook until warmed through. Season as desired.

For variety, substitute chicken strips when making this recipe.

Back

30Recipes

Next

soups & side dishes

Egyptian Lentil Soup with Greens 4 servings

1 onion, chopped

3 cloves garlic, minced

2 Tbsp grapeseed or other oil

1 tsp ground cumin

½ tsp black pepper

2 C dry lentils

6 C water

1 tsp salt or 1 Tbsp wheat-free tamari

2 C greens: Swiss chard, spinach, and/or beet greens, washed and chopped

Wine vinegar (optional)

In soup pot, sauté onion and garlic in oil till wilted. Add cumin, pepper, and lentils, sauté briefly, and then add water. Bring to a boil, then simmer about 30 minutes, until lentils are tender.

Stir in greens and cook till tender, 3–5 minutes more.

Add salt/tamari and taste. Adjust seasonings as needed.

Top each serving with vinegar (optional).

Can be served with cooked quinoa, buckwheat, or other gluten-free grain as suitable.

Back

31Recipes

Next

Meatball Soup 2 servings

For soup:

1 small onion, chopped

1 medium carrot, sliced

1–2 stalks celery, sliced

1 small zucchini, sliced

1 tsp olive oil

2 ripe tomatoes, chopped

5 C broth or water

1 handful fresh herbs, chopped

2 C spinach, chopped

Mix meatball ingredients in a medium bowl and set aside.

In soup pot, sauté vegetables in olive oil for 3–5 minutes, until softened. Add tomatoes and broth; bring to a gentle boil.

Using a teaspoon to scoop the meat mixture, form tiny meatballs and drop them directly into the boiling broth to poach. Cook meatballs in soup for 10–15 minutes.

Add herbs and spinach and cook 3–5 more minutes. Serve immediately.

For meatballs:

⅓ lb ground beef or turkey

½ egg, beaten

¼ C cooked quinoa or rice (optional)

2 Tbsp flat-leaf parsley, chopped

1 green onion, minced

1 clove garlic, minced

pinch each of nutmeg, sea salt, and pepper

Back

32Recipes

Next

Coconut Rice 4 servings (Double recipe to use for two meals)

1 C brown rice

1 C coconut milk

1 C water

Bring to a boil in heavy saucepan, cover, and turn heat to low. Simmer for 30 minutes, until liquid is absorbed. Remove from heat and leave covered till serving. Salt to taste.

Amaranth Tabouleh 4 servings

1 C amaranth

1 green pepper

1 red bell pepper

½ C cherry tomatoes, cut in half

1 C fresh mint, minced

1 C fresh basil, minced

¼ C extra virgin olive oil

Juice of 1 lemon

Sea salt, pepper to taste.

Optional: scallions and fresh garlic

In saucepan, cook amaranth in 1 C water 12–15 minutes. Cool.

Chop vegetables and herbs, add to cooled grain, and top with oil, lemon juice, salt, and pepper. Let stand an hour for flavors to blend; refrigerate up to 8 hours.

Back

33Recipes

Next

Marinated Portobellos 2 servings

Portobello mushrooms (1 mushroom per person), sliced

Marinade:

(Recipe for 2; double if using extra mushrooms)

¼ C olive oil

3 Tbsp balsamic vinegar

1 Tbsp Worchestershire sauce

1 Tbsp lemon juice (from ½ a lemon)

2 tsp wheat-free tamari

1 inch fresh ginger, grated

2 cloves garlic, minced

Place sliced mushrooms in large skillet and pour marinade over. Cook over low heat 10 to 15 minutes, until mushrooms are soft. Serve warm marinade on the side, if desired.

Back

34Recipes

Next

sweets/snacks

Honey Sesame Snaps 6 servings

1 C sesame seeds

1 C honey

3 Tbsp margarine, ghee, or butter

In a saucepan, heat the honey and margarine to a boil, stirring till the honey turns brown. Remove from the heat, add the sesame seeds immediately and stir. Pour onto greased tinfoil and spread to about ½ cm. thick. Let the mixture cool and crack into pieces. These are best eaten within a few hours or put in an airtight container, between layers of wax paper, and stored in the fridge. Makes about 12 crackers.

Oat-Brazil Nut Cookies 6 servings

4 oz. Brazil nuts

4 oz gluten-free rolled oats (or other flake)

4 oz gluten-free baking mix

½ C oil

½ C maple syrup or other sweetener

½ tsp vanilla

Optional: jam for topping

Preheat oven to 350 degrees F.

Whir nuts, oats, and baking mix in food processor. Stir in oil, syrup, and vanilla till blended. Refrigerate for 30 minutes. Scoop dough into balls and top with a nut or with a dab of jam. Bake 12–15 minutes.

Back

35Recipes

Next

Tapioca Pudding 4–6 servings

½ small pearl tapioca (not instant)

3 C milk of choice

¼ C to ½ C sweetener

½ tsp vanilla

Soak tapioca pearls in water for 30 minutes or up to overnight. Drain.

In heavy-bottomed saucepan, combine soaked tapioca, milk, and sweetener. Bring to a boil, reduce heat, and cook, stirring, until thick, about 15 minutes. Remove from heat and add vanilla.

Optional flavorings: cardamom, cinnamon, or chocolate.

Molasses Lemonade 6 servings

Juice of 3 lemons

⅓ C blackstrap molasses OR ¼ C molasses plus 2 Tbsp of another sweetener (maple syrup, honey, etc.) for a sweeter taste

5–6 C water

Ice (optional)

Mix all ingredients, adding more lemon or sweetener if you prefer. Serve over ice.

Tapioca can be made with cow’s milk, coconut milk, or even rice or almond milks, depending on your needs. The ratio of tapioca to milk remains about the same. Tapioca can be more or less sweet, depending on your taste. Try coconut sugar, palm sugar, date sugar, or xylitol for variety.