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com/healing-my-graves-disease-and-autoimmune-
symptoms-through-nutrition/

MY AUTOIMMUNE JOURNEY: I COULD HAVE SAVED MY THYROID IF I


KNEW THEN WHAT I KNOW NOW

By Amy Myers, MD
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I couldn’t believe this was happening to me.
I was lying in bed, clutched in the grip of a panic attack. I wanted desperately to continue with
my second year of medical school. But I was struggling with the nightmarish symptoms of
Graves’ disease, an autoimmune condition in which the thyroid gland attacks itself and
overproduces its own hormone. Awful as the symptoms were, the helplessness was worse —
the feeling that my life was no longer my own.
The first signs had shown up early into my second year of medical school at Louisiana State
University Health Sciences Center in New Orleans. As happens with most autoimmune
disorders, I had no idea what was going on. For the first time in my life I was seized by panic
attacks. Despite barely exercising and consuming massive quantities of pizza and oatmeal
cookies, I was shedding weight like a marathon runner. I went from a size 4 to a size 0 within
a few months. Yeah, that sounds like the ideal weight-loss plan, but in fact, it was terrifying to
suddenly drop so much weight for no apparent reason. I was always in a mild sweat. My heart
never stopped racing. My mind was racing too, partly from the disease and partly because I
was just so scared. I never knew when a panic attack might strike. My legs were so weak, they
shook every time I went down a flight of stairs. When I picked up a pen to take notes in class,
my hand shook with a tremor I could barely control.
Then the insomnia kicked in. I tossed and turned, night after night. If you’ve ever had
insomnia of your own, you know what a torment it can be to lie awake for hours at a time,
crazed with exhaustion and yet unable to fall asleep. Soon, the prospect of facing another
sleepless night becomes almost as bad as the insomnia itself. I felt as though I were living in a
prison of anxiety, dizziness, and fatigue. “There has to be a solution,” I told myself as I stared
miserably at my peacefully sleeping dog, Bella. But this was my life now, and I couldn’t help
wondering whether this would always be my life.
Finally, my tremor got so bad that my friends noticed it. They were alarmed and convinced me
to go see a doctor — who quickly brushed aside my concerns.
“I think this is just stress,” she said briskly. “You’re a second-year medical student, and it’s
very common to think you have every disease you’re currently learning about. I wouldn’t
worry about it.”
Painful as her response was, it provided a valuable lesson. Today, when a patient comes to me
in tears, insisting that there’s a part of her story that her physician has overlooked, I am
always ready to hear her out. “You know your own body better than I do,” I tell my patients,
wishing that first doctor had said something similar to me.
At least I knew enough to trust my own instincts. After all, I’d been through plenty of stressful
times in my life, and I’d never responded like this. Like the feisty Louisiana woman I had been
raised to be, I demanded a full workup and lab testing.
It turned out my instincts were right on the money. I wasn’t just panicking over courses and
exams. I wasn’t mysteriously going insane. I had an actual, diagnosable condition: Graves’
disease. Finally, my misery had a name.
Graves’ disease is a condition in which the thyroid overperforms. It enlarges to up to twice its
normal size, producing all the symptoms I had been suffering from: racing heart, tremors,
muscle weakness, disturbed sleep, excessive weight loss. Learning the name of my condition
was just about the last comfort I got, however, because the conventional medical
treatments for Graves’ were pretty terrifying. There were three choices on the menu, and none
of them seemed like the route to a happy life.
The first and least invasive choice was to take a drug known as propylthiouracil (PTU). The PTU
was supposed to stop my thyroid from working so hard and keep it from overproducing the
hormone.
That sounds good, right? Then I looked at the side effects. Here’s just a partial list: rash,
itching, hives, abnormal hair loss, changes in skin pigmentation, swelling, nausea, vomiting,
heartburn, loss of taste, joint or muscle aches, numbness, and headaches. A less common but
still possible side effect related to the therapy is a condition known as agranulocytosis, which is
a decrease of white blood cells, bringing with it infectious lesions of the throat, the
gastrointestinal tract, and the skin, along with an overall feeling of illness and fever.
Okay. What were my other options?
Well, basically they were two different ways of destroying my thyroid gland. I could have it
removed surgically. Or I could have a procedure known as thyroid ablation, which involves
swallowing a radioactive pill to kill the gland.
Despite my enrollment in a conventional medical school, I believed there were other roads to
health besides medications and surgery. For example, nutrition was clearly instrumental in
short-term and long-term health.
When I was a kid, my mom made much of our food from scratch: whole-wheat bread, plain
organic yogurt, granola and oatmeal cookies, and peppers and tomatoes that she grew right in
our own garden. We didn’t go in for packaged, processed foods; we barely had any canned
foods in our cupboards. We always ate our meals together, as a family — mostly 1970s health
food, like brown rice, tofu, sprouts, and vegetables. We rarely got sick, and I was proud of the
healthy diet that kept us well. At age fourteen, I even became a vegetarian.
Then my mom got cancer.
She was only fifty-nine at the time, and I was only twenty-nine. I had just spent two exciting
years as a Peace Corps volunteer in rural Paraguay and was back in the States, completing my
prerequisites for medical school. When I got the news about my mom, I simply couldn’t believe
it. My mother had always been the vision of health. She looked ten or fifteen years younger
than her actual age, jogged three miles each day, and even taught yoga. But out of the blue
she had been diagnosed with pancreatic cancer, a disease for which conventional medicine has
no cure.
That was a real wake-up call for me. I discovered that you can be doing all the right things —
or what you believe to be the right things — and still get terribly ill.
To some extent this is because most serious illnesses are multifactorial. Genetics plays a role.
So does our toxic environment. We don’t have perfect control over the conditions that create
our disorders.
I also discovered — although not for several more years — that our “healthy” family diet had
actually been poisoning us all. The whole-wheat bread, grains, and legumes that formed the
basis of our family meals were full of inflammatory chemicals that might well have triggered
my mom’s cancer, worsened my father’s autoimmune disease (a condition known as
polymyositis, marked by joint pain and muscle weakness), and set me up for my own health
problems.
Meanwhile, Mom’s illness made it crystal clear how completely resistant most conventional
doctors are to any unconventional approach, especially when it concerns nutrition,
supplements, or something natural. When I asked Mom’s doctor about some new healing foods
I had learned of, her doctor simply scoffed, mocking the very idea that nutrition could play a
major role. “Your mom could put a watermelon in her ear and jump up and down on one foot,
and that might help too, but it probably won’t,” he told me. As I prepared for medical school, I
understood that this response would be typical of the mindset I would encounter. My plan from
the start had been to become an integrative physician who viewed the body as a whole and
used diet and natural approaches as much as possible. Mom’s experience simply confirmed
just how difficult it would be to integrate these two approaches.
Meanwhile, conventional medicine could offer my mother nothing except chemotherapy, which
they didn’t even expect to provide a cure, only to delay the inevitable. My mother died less
than five months after she was diagnosed. I entered medical school the following year — and
one year later I was suffering from Graves’.
I now know that besides diet, stress is a big factor in the development of autoimmunity. The
stress of my mother’s death had clearly helped to trigger my Graves’ disease. But there were
other factors involved as well:
Diet:As a vegetarian, my diet was based on lots of gluten, grains, and legumes, as well
as dairy products, nuts, and seeds. These seemingly healthy foods had actually inflamed my
system, setting me up for problems with my immune system. If, like many people, I had a
genetic predisposition to autoimmunity, this diet would virtually ensure that my predisposition
would turn into a full-blown disease.
Leaky gut:My carb-heavy diet set me up for a condition known as “small intestine bacterial
overgrowth (SIBO),” which in turn created leaky gut, in which my intestinal walls became
permeable, with dangerous consequences for my digestive and immune systems.
Toxins:Heavy metals are another factor in triggering autoimmune conditions, and I had had a
lot of exposure to mercury: through the weekly vaccinations I got in the Peace Corps, in all the
canned tuna I loved to eat, and on an extended stay in China, where the air pollution is loaded
with heavy metals. Had I reduced my exposure to mercury, I could have lightened my toxic
burden and perhaps my immune system would not have gone out of whack.
Infections:Certain types of infections are another risk factor for autoimmunity. And guess
what. I had had one of them: the Epstein–Barr virus (EBV), which had given me a bad case of
mononucleosis when I was in high school. The EBV is also implicated in chronic fatigue
syndrome, which is why people who suffer from that condition are also at risk for autoimmune
disorders.
If I had known then what I know now, I would have understood how many risk factors I had —
and I would have known how to use diet, gut healing, detox, and stress relief to prevent my
condition. Had I still succumbed to an autoimmune disorder, I would at least have been able to
treat myself, easing my symptoms, regaining my health, and avoiding the horrific options
offered by conventional medicine.
But this was back in the year 2000, and functional medical approaches were in their infancy.
My conventional doctors gave me the three unpleasant options, and as far as I knew, those
were the only choices I had.
Hoping for a better way, I went to a traditional Chinese doctor and started taking lots of herbs
in the form of terrible-tasting brown powder. They didn’t seem to do much good, plus I was
concerned that if I ever needed emergency treatment, the ER docs would have no idea about
potential cross-reactions — they wouldn’t even know what I had been taking. Despite my
growing lack of faith in conventional medicine, I did not want to abandon it entirely.
So, reluctantly, I opted for the PTU. I got my first lesson in the potentially disastrous side
effects when I developed toxic hepatitis a few months later as the prescription drug started
destroying my liver. The condition was so severe, I was sent for extended bed rest and nearly
had to drop out of medical school.
My choices were now surgery or ablation — remove my thyroid or destroy it. Meanwhile, I was
still eating my “healthy” grain-based diet, which was still causing my immune system to attack
my thyroid.
I chose ablation and said good-bye to my thyroid, a choice I regret to this day. If only I had
known about functional medicine, I might still have my thyroid today, living symptom-free and
healthy with my body intact.
At the time, though, I knew no other way. I just have to tell myself that I did the best I could
with the knowledge I had.
Yet even then I intuitively knew that there was a better way — an approach to health that
worked with the body’s natural healing ability instead of attacking the body with harsh drugs
and invasive surgery. I had always known that some other type of medicine existed, even
though I didn’t know what it was called or how to find it. I had entered medical school
committed to finding this other type of healing, and I sought out every possible place where I
might learn more about integrative and alternative medicine. I was even president of my
medical school’s complementary and alternative medicine interest group. But no approach I
found seemed to get to the root of the problem.
So when I graduated from medical school, I decided to go into emergency medicine. With that
specialty, I could always work in international health, which had been my love in the Peace
Corps. And since ER doctors don’t have an established practice, I would be free to pursue that
other type of medicine — as soon as I knew what it was.
I moved to Austin, Texas, where my time was split between the main trauma center at
Brackenridge Hospital and the pediatric trauma center at Dell Children’s Medical Center. As an
emergency room physician, I had the opportunity to treat people in the most extreme
conditions, and I was proud of the lives I helped to save. Bringing a child back from the verge
of death, and knowing that I had helped not just him but his entire family, made me
remember all over again how powerful the right treatment can be.
Yet the vast majority of the people I saw were not coming in for trauma but because of
something related to a chronic disease. This was truly heartbreaking, because conventional
medicine could do so little to help them. Not only had conventional medicine failed me, now it
— and I too — were failing them.
Meanwhile, my own health problems continued. The ablation had released large amounts of
thyroid hormone into my bloodstream, which meant that for months I suffered from severe
mood swings. Because my system was still inflamed, I developed irritable bowel syndrome
(IBS). Even when the worst of my symptoms abated, I never felt really healthy. The best I
could feel was “not sick.”
Then, finally, I found what I had been looking for. I discovered functional medicine.

Excerpted with permission from The Autoimmune Solution by Amy Myers, MD.

https://www.furtherfood.com/my-nourishing-three-day-meal-plan-for-living-with-lupus-
fibromyalgia-and-multiple-autoimmune-conditions/

My Nourishing Three Day Meal Plan For Living With Lupus, Fibromyalgia and Multiple
Autoimmune Conditions

By Recipe Team
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Living with lupus, fibromyalgia, IBS and other overlapping autoimmune diseases means that
every day is a struggle. My goal, however, is to try to become my best self despite my
illnesses. To achieve this goal, one of the most important things I have decided to do is to live
a healthier lifestyle. There is no single diet uniquely proven to help lupus (and other
autoimmune illness) patients, but a healthy and balanced diet is often recommended. I agree
with this approach and have noticed positive changes in my body and mind.

I was diagnosed with “mild” lupus in 2010. Shortly thereafter, with the birth of my son, my
lupus flared and I was hospitalized multiple times in 2011. The disease itself– and the meds
that were meant to suppress it– left me ill, bedridden, wheelchair-bound and fighting for my
life for about a year. What followed was a long road to recovery.

The residual health effects of this “trauma” was long-lasting, and I am still recovering from it.
Over the years, I collected additional illnesses (fibromyalgia, Raynauds, IBS, FGID) and fought
thyroid cancer, which left me with hypothyroidism. To strengthen myself at the core, both to
recover and to prevent a recurrence of my disease, I have adopted a healthier lifestyle and a
nourishing, healing diet. This means I move and exercise as much as I can. It also means I
eat small, balanced meals of fruits, vegetables, whole grains and lean meats.

My general approach to food is to eat frequently, in moderation and mostly from plant sources,
but to also incorporate fish and lean meats. The most important thing is to listen to your body
and what it’s telling you in response to the food you eat. Mindful eating is key. I hope this
sample three-day menu will inspire you to find your own healthy and balanced meals!

Day One:
 Breakfast: toasted multigrain bagel with smashed avocado and sliced radish, side of
sliced apple and iced skim latte

 Snack: sliced mango

 Lunch: mixed mushroom bibimbop with toasted sesame oil dressing


 Snack: mixed nuts and dried berries, fresh mint tea

 Dinner: poached cod in clam soup with leek, toasted whole wheat bread

 Dessert: strawberries tossed with honey and fresh mint

Day Two:
 Breakfast: simply oven baked sweet potato with earl grey tea

 Snack: sliced navel oranges

 Lunch: bone-in short-rib soup with brown rice


 Snack: dark chocolate covered almonds

 Dinner: whole herb and lemon roasted chicken, smashed roasted sweet potato, rye
bread, red cabbage pickled slaw

 Dessert: fresh watermelon sorbet

Day Three:
 Breakfast: low fat greek yogurt with honey and hemp seed, chia seed, flax seed,
sunflower seed, with fresh apple/carrot juice

 Snack: sliced papaya with lime

 Lunch: multigrain rice roll with ramp kimchi


 Snack: simple guacamole and blue corn chips

 Dinner: salmon en papillote, cucumber salad, and toasted pumpernickel bread

 Dessert: mixed berries (strawberry, blueberry, raspberry) and banana “ice cream” pop
with ground flax seed

https://www.furtherfood.com/the-mortifying-way-i-discovered-my-autoimmune-disease/

The Mortifying Way I Discovered My Autoimmune Disease

By Gretchen Otte
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Three weeks before I was diagnosed with Type 1 Diabetes, I traveled to New York City to stay
with a friend from college. Some common symptoms were creeping up on me in full force at
this point. One day while we were in the city, my friend had a casting call for a play, so I
decided to venture to a movie theater and have a relaxing day to myself.
On the walk from her apartment in Washington Heights to a theater in Midtown, I guzzled two
liters of water and was forced to stop frequently for bathroom breaks. I felt like I was walking
hundreds of blocks. By the time I got to a subway I was utterly exhausted, but my
determination to see a movie overpowered my desire to go back to the apartment to rest.
When I finally found the theater, I was overwhelmed by crowds of people waiting to purchase
tickets. I filed into the line, but as I was waiting I started to feel another intense urge to go to
the bathroom. I squeezed my legs together, holding my breath and hoping that the line would
move quickly. I stood up straight and my eyes watered. I couldn’t handle the pain any longer.
I left my place in line in desperate search of a bathroom.

I am used to movie theaters that are laid out on one floor with bathrooms in clear sight,
marked by signs. This particular theater, though, had multiple levels. People purchased tickets
on the first floor, and movies were shown on the various other levels. Not knowing this, I
briskly walked and then practically jogged all along the perimeter of the crowded movie lobby.
I could not find a bathroom anywhere.
An employee informed me that the building didn’t have any restrooms on that first floor, and
that I needed a ticket to enter the higher levels. I was desperate, feeling so hopeless, alone,
and frantic. After completing my lap around the lobby, I started to feel something wet trailing
down my leg. I looked down and realized that I was peeing in the middle of this lobby. I
couldn’t stop myself. I had tried so hard to control my bladder, but I couldn’t. I couldn’t do one
thing about it.
My eyes start to water with tears and I remember thinking, “I am a 23 year-old grown
woman. How the heck can this be happening?! Why can’t I control my own body? Why is this
happening?” Confused and crushed, I snuck to a corner of the lobby to pull myself together. I
tied a sweatshirt around my waist and attempted to clean the mess up with my shoe. I got in
line again, careful not to make eye contact with anyone.
I finally got my ticket and headed upstairs. As soon as I got to the correct floor I rushed to the
bathroom to assess the damage. I entered a stall, cried some more, cleaned up my legs, and
stuffed tissue down my pants to help soak up the wetness.
Feeling at my lowest low, I decided to try to cheer up by treating myself to a large popcorn,
my favorite snack. I sunk into the chair, happy to disappear into the darkness, and chowed
down on my delicious popcorn. I did go to the bathroom four more times throughout the two
hour film, but at least I made it there those times.
I would later learn that I experienced some of the major symptoms of Type 1 Diabetes that
day: extreme thirst and frequent urination. At the time, I had no idea what was going on with
my body. I was exhausted, extremely thirsty all the time, had constant dry mouth, and lost
thirty pounds in a week and a half. I knew something was wrong, but I didn’t suspect anything
extreme. I wanted to share my story in the hopes of opening people’s eyes to common
diabetes symptoms and to the disease in general. Here is a list of the common symptoms of
Type 1 Diabetes onset, which I have adapted from JDRF:
 Extreme thirst
 Frequent urination
 Sudden vision changes
 Sugar in urine
 Fruity, sweet, or wine-like odor on breath
 Increased appetite
 Sudden weight loss
 Drowsiness, lethargy
 Yeast infections
 Heavy, labored breathing
 Stupor, unconsciousness

Its remarkable to me now to think how far I’ve come from that day, a lost girl in a big city
pouring over the GoogleMaps on my phone and wondering what the heck was happening to my
body. I’ve since learned that even the smallest abnormalities can be our body telling us that
something is wrong, and I urge everyone to pay attention to these warning signs– you might
just save your life!

https://www.furtherfood.com/in-my-pantry-10-foods-to-fight-autoimmune-flares/

In My Pantry: 10 Foods to Fight Autoimmune Flares

By Recipe Team
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In May 2014, I suffered a major lupus flare. Lupus is an autoimmune disease that comes about
when the immune system becomes hyperactive and attacks its own tissues in multiple body
systems. My symptoms included extreme fatigue, fever, inflammation and extensive swelling. I
knew I didn’t want to be on multiple medications, so I decided to research ways in which food
could help my body heal itself. I started by looking into what foods and diet changes could
possibly aggravate my symptoms, and subsequently eliminated these items from my diet.
Now, six months later, I’m completely off medications thanks to some successful diet
modifications!
On my path to healing, I found that eliminating meat and dairy products reduced my joint
stiffness. Eating more raw foods increased my energy, while eliminating sugar and processed
foods eliminated my migraines.

These 10 foods make me feel great by providing me with the energy boost I need to keep
fatigue at bay. They also assist in reducing inflammation throughout my body, thereby working
to prevent joint pain and discomfort. I feel lucky that I have the opportunity to eat what I
love– and, in exchange, my body loves what I eat! The foods I regularly stock in my kitchen
not only have a long list of health benefits, but they are also versatile and enjoyable to eat as
part of my everyday diet! On any given day, you’ll find these 10 items in my pantry:

10 Foods To Stock Up On for Fighting Lupus and Associated Autoimmune Flare-Ups

– Sweet potato: These orange veggies are loading with fiber and beta-carotene (aka, vitamin
a).

 Mung Bean and Sweet Potato Stew


 Easy 4-Ingredient Sweet Potato Pudding

– Kale: Special compounds called flavanoids are abundant in kale– and they help fight
inflammation!
o Green Dream Wakeup Juice
o Kale Chips

– Quinoa: This grain is naturally gluten-free, high in iron, a variety of B-vitamins, and is one of
few plant foods considered a complete protein source.

 Black Quinoa Salad


 Kale, White Bean and Avocado Quinoa Salad

– Nuts: Packed with heart-healthy fats, protein, fiber and a plethora of vitamins and minerals,
nuts pack a nutritional punch.

 Farro with Pomegranate and Walnuts


 Naturally Sweetened Cashew Coconut Honey Cookies

– Seeds: Technically plant embryos, seeds pack vitamins, minerals, essential fats, and protein
into a very small package.

 Chia Seed Yogurt Custard


 Detox Cauliflower Rice with Turmeric Toasted Seeds

– Dates: This fruit is a great sugar alternative and can its high fiber content can help alleviate
constipation, diarrhea and intestinal disorders.

 Healthy DIY “Twix” Bars


 Easy Banana Date Bliss Balls

– Berries: This colorful fruit variety contains a substantial amount of powerful antioxidants,
which help detoxify the body.
 Very Berry Flaxseed Popsicles
 Fig and Blackberry Salad with Candied Walnuts

– Bananas: This starchy fruit is loaded with potassium, vitamin C and dietary fiber.
o Banana Spinach Green Smoothie
 Grain-Free Banana Pancakes
– Oats: Rolled oats contribute substantially to one’s daily need of iron and fiber.
o No Bake 4-Ingredient Granola Bars
o Carrot Cake Oats

– Beans: Phytochemicals found in beans appear to protect our cells from damage. Additionally,
beans are full of fiber, which helps to regulate blood sugar and support gut health.
o Pumpkin Apple Black Bean Chili
 Veggie Chickpeas Burger

https://www.furtherfood.com/how-a-low-fodmap-diet-improved-my-ibs-hashimotos-and-
thyroid-symptoms/

The Diet That Changed My Life with IBS and Improved My Thyroid Symptoms

By Colleen Francioli

I’ve struggled with a lot of health issues over the years. I have IBS, Hashimoto’s, and had
three different major surgeries in the past 10 years that left me left feeling weak, stressed out
and depressed. My IBS, especially, was affecting my work, mood, exercise habits, and my
relationship with food. My life felt out of control, and I didn’t know what to do about it. I knew
something had to change.
That’s when I started researching natural ways to feel better — without big pharma drugs. I
knew there had to be a way to help myself. After trying a lot of different approaches, I found
the Low-FODMAP diet, along with other lifestyle changes, to be the most healing. Now my diet
consists of a lot of fish, vegetables, fruits, nuts, seeds, olive and coconut oil. But I am very
aware of my body, and if something like onion (a FODMAP) or caffeine (a gut irritant which
can impact the absorption of the synthetic thyroid hormone levothyroxine and contributes to
estrogen dominance) causes me problems, I cut out the troublesome food. It’s not worth the
bloating, irritation, moodiness or pain I’ll feel later. I also don’t eat any partially hydrogenated,
modified or processed food. Figuring out what foods to eat or avoid has completely changed
my life; I still can’t believe how those choices make such a notable difference in my energy,
mental strength and overall health!
Exercising is also a big part of my life, but the way I approach that has also shifted. I used to
be an avid runner. I ran the Boston Marathon, and completed a couple other half marathons
and 5ks (best time 20:32!). But nowadays, I go a little easier. I walk, swim, practice yoga and
Pilates. I definitely believe in moderation and stretching.
Through my experience with health problems, as well as my journey to feeling better, I started
a blog and became a Certified Nutritional Consultant. I have dedicated myself to helping others
— specifically those struggling with IBS, IBD, Celiac disease, or other autoimmune
diseases like Hashimoto’s — find new and better ways to care for themselves. That may
mean eating differently, incorporating natural remedies, or practicing meditation and various
types of exercise. I believe in a holistic approach and think it’s important to take care of all the
different parts of the body — psychological, physical and social. I definitely consider myself a
food and wellness advocate.
While I may not have had the best luck with my health, I am very grateful for the health I do
have. I am lucky to have such a supportive family, especially my mother. I owe my love
of eating healthy food, especially fruit and vegetables, to her. Unfortunately, my beautiful
mother died in 2014 at age 66. But my blog and website are dedicated to her legacy and to my
son who was conceived not long after she passed. Just as she impacted my life in such a big
way, I hope to follow in her footsteps and inspire and encourage others to live their best, most
healthful lives.

https://www.furtherfood.com/5-foods-avoid-hashimotos-disease/

Foods To Avoid With Hashimoto’s Disease and a Hashimoto’s Disease Diet Plan
By Mary Opfer
If you’re living with Hashimoto’s — an autoimmune disease that involves the body essentially
attacking the thyroid — then you know how important it is to make choices that help you feel
good every day. Trying to deal with symptoms such as weight gain, chronic fatigue, muscle
weakness, joint pain, and more, can feel overwhelming and, on some days, defeating. So, it’s
crucial to be aware of your daily behaviors, including what you’re choosing to eat. Some foods
can aggravate symptoms and cause more thyroid problems, while other foods can be an
important healing component of your Hashimoto’s diet plan.
Foods To Avoid In Your Hashimoto’s Disease Diet
The 5 foods listed below should raise a red flag to anyone with Hashimoto’s. Here’s why you
should avoid or limit your consumption of them as part of your Hashimoto’s diet.
1. Cruciferous Vegetables – Avoid Them Raw
If you have Hashimoto’s, think twice about eating these raw. This group of vegetables,
including cabbage, broccoli and cauliflower, contain glucosinolates (substances known as
goitrogens that disrupt the production of thyroid hormones). More specifically, these
glucosinolates are blocking iodine, which is essential in making those hormones. Small
amounts of raw goitrogenic veggies have not been found to aggravate the autoimmune
thyroid, so don’t eat them raw. However, and eating these cruciferous vegetables cooked is a
much safer option.
2. Canola Oil – Avoid Completely
Speaking of goitrogens, canola oil is another that should be avoided. Although it’s considered a
good alternative oil for cooking at high heat, it’s also highly processed and refined.
Try avocado oil or coconut oil and beware of processed foods that may contain canola oil, like
salad dressings, mayonnaise, margarine and others. Read the labels and specifically the
ingredients label!
3. Soy- Avoid Completely
Yet another goitrogen that can be detrimental to Hashimoto’s patients. Unlike with cruciferous
vegetables where cooking them eliminates the concern, soy contains the goitrogens
even after cooking. For some, consuming soy can cause a thyroid crash, leaving you feeling
drained and exhausted the day after eating it.
4. Avoid Excessive Amounts of Omega 6 Foods
Our bodies require both omega-3 (reduce inflammation) and omega-6 (promote inflammation)
fats, but it’s important to strike a balance and most of us are consuming way too many
omega-6 fats. This can be problematic for most people, but even worse for those
with Hashimoto’s, who already have some level of inflammation. Vegetable oils, for example,
have a high content of omega-6 fats. Opt for olive and sunflower oils, or flaxseed oil, known
for its omega-3 content. For those who enjoy meat, organic, grass-fed beef has fewer omega 6
fats than corn-fed beef.
5. Gluten – Remove as Much as Possible
Gluten increases intestinal permeability, which can lead to what is called “leaky gut.” If you
have Hashimoto’s, you more than likely have some degree of gluten intolerance. Removing
gluten from your diet helps reduce inflammation and increases the absorption of many
nutrients. If you have leaky gut already, explore repairing it with the addition of collagen
peptides into your diet, as collagen can help repair your intestinal lining.

Foods To Include In Your Hashimoto’s Disease Diet


Another important part of your Hashimoto’s diet is adding in nutrients and food sources that
are necessary for proper thyroid function and can provide healing relief. First we focus on
making sure to add in gut-healing foods which can benefit the immune system and overall
health. Then we add in other foods that include specific nutrients that provide thyroid benefits.
Here is my list of foods to add into your Hashimoto’s diet plan.
1. Probiotics: When trying to heal Hashimoto’s, it’s important to increase or
rebalance gut flora (the good bacteria) Probiotics are good bacteria that can help you
maintain your digestive system and boost immune health. You can take probiotics as a
supplement, but there are natural food sources of probiotics that provide important
benefits to your gut and Hashimoto’s. Yogurt is a great source of natural probiotics. Just
be sure to consume a natural kind, one without too much or any sugar (many yogurt
brands include 4 ½ teaspoons of sugar per 6-ounce container!).
2. Fermented foods: Fermented foods promote the good bacteria in our guts and help to
eliminate bad bacteria. Fermented foods are helpful in aiding digestion, helping
essential nutrients to be absorbed into our bloodstream and provide healing benefits to
the thyroid and entire body. Include sauerkraut, kimchee, and other pickled veggies
into your Hashimoto’s diet.
3. Collagen: Our bodies natural collagen helps to maintain gut health, which is tied to
immune health. However, since our bodies naturally lose collagen as we age, I
recommend making sure you add in collagen into your diet to help reduce gut
inflammation, aid in digestion and help to repair the intestinal lining. Eat more foods
with collagen in it such as bone broth, fish skin, chicken skin or taking daily collagen
peptides can also help improve your gut health.
4. Foods High in Selenium: Selenium is a trace mineral needed for converting thyroid
hormones and which helps reduce inflammation. The thyroid hormone T4 is an inactive
form of the hormone which needs to be changed into the active form of the thyroid
hormone T3. In order for this change from inactive to active (T4 to T3) to occur,
selenium is needed. Without proper selenium intake in diet and nutrition, the
conversion of T4 to T3 cannot take place, thus slowing the function of the thyroid,
which controls energy metabolism. Selenium is essential in this process so it is
important to have an adequate intake of selenium in our diets in order to properly
support our thyroid. Brazil nuts are one of my favorite sources because one nut
supplies you with a days worth of selenium. Other sources of selenium include Brazil
nuts, oysters, sunflower seeds and crimini mushrooms.
5. Foods High in Zinc: Just like selenium, zinc is necessary for conversion of the thyroid
hormones from inactive to active. When zinc intake is low, not only is hormone
production diminished, but the absorption of the zinc being ingested is also inhibited.
Additionally, zinc is necessary for the production of the hormone TSH, which produces
T3 and T4. Individuals who eat solely a plant-based diet are more likely to have a zinc
deficiency. This is because whole grains and legumes contain high amounts of a
chemical called phytates which block the ability of zinc to function, thus further
impacting the production of hormones by the thyroid. Maintaining a diet high in zinc is
essential for proper thyroid function. Good sources of zinc include chickpeas, cashews,
pumpkin, spinach and kefir.
6. Foods High in Iodine: Iodine is a trace mineral that is responsible for the production
of thyroid hormones in the body. The thyroid cells are the only cells that are able to
absorb and utilize iodine, making iodine an important nutrient necessary for the
conversion of T4 to T3. Worldwide, iodine deficiency is the leading cause of issues with
the thyroid, including hypothyroidism, thyroid enlargement and goiter. However, there
is current research that shows that excessive intake of iodine can have negative effects
on the thyroid. Since table salt is typically fortified with iodine, it is found that many
people with high added-salt diets may have thyroid issues due to excessive iodine
intake. Thus, maintaining a correct intake of iodine is necessary for the proper
production and function of thyroid hormones. Keep in mind that the recommended
daily amount of iodine is 150mcgs. Additionally, it is recommended that you consume
no more than 2300 mg per day of sodium (under 1300mg if you are a heart
patient.) Make sure to include some of the following foods that are chock full of iodine:
table salt, sea vegetables (kelp, seaweed, arame, kombu), cranberries, yogurt, navy
beans and strawberries.
7. Foods High in Vitamin B12: B12 is an essential vitamin that is necessary for nerve
signaling and function of the brain and spinal cord. According to one study, there is a
high prevalence of Vitamin B12 deficiency and hypothyroidism and Hashimoto’s
Thyroiditis, which is an autoimmune disease. Since autoimmune diseases result in the
body attacking itself, the digestive tract is affected. Specifically, inflammation in the
digestive tract can affect absorption of Vitamin B12, often leading to a deficiency. Even
people who have adequate intakes of B12 can experience a deficiency due to this
altered absorption. To get enough Vitamin B12, eat cottage cheese, grass-fed beef,
nutritional yeast, salmon, eggs, fortified cereals, low-fat milk and cheeses and sardines.

Understanding how your Hashimoto diet impacts your thyroid function can be of great benefit
to help your thyroid function optimally. It is equally important to avoid foods that can
aggravate Hashimoto’s, and to make sure you add in foods that can ensure proper thyroid
function. As part of this Hashimoto’s diet, you will feel better, have more energy and achieve
overall wellness.

https://www.furtherfood.com/meditation-helped-heal-my-thyroid-condition/

I Was Shocked at How This Powerful Practice Helped Heal My Hashimoto’s

By Fern Langham
Follow
When I was suffering with chronic Hashimoto’s Hypothyroiditis, I discovered an unlikely yet
extremely powerful tool that helped me overcome many of my most uncomfortable chronic
symptoms: meditation. It was so transformative for me that I hope by sharing this story, it
may inspire and empower others with thyroid and autoimmune conditions to give it a try.
Every day that I was ill, I felt like a patient. I was given a strict regimen of supplements and
pills just to function. I woke up foggy and puffy, and eventually I forgot what it was like to feel
“normal.” I thought I might never feel normal again — until I discovered meditation. This
ancient healing practice changed everything.
Mind-body medicine uses the power of thoughts and emotions to control physical health. The
human body is a mirror of what’s going on inside of your head — it can often become
chronically sick without a mind focused on health and happiness. Simply channeling your mind
to influence your body can be one of the greatest forces for health and longevity. While the
standard nutritional and supplementation protocol suggested by your medical practitioner is
important, it may be even more valuable to align your mind with a state of healing to recover
quickly and strongly.
I’ve discovered that meditation is essential to healing, especially when coupled with other
mind-body therapies and practices, like yoga. It helps maintain a balance in the body which is
absolutely essential when healing an internal condition such as thyroid dysfunction or an
autoimmune disease. Engaging in a daily meditation routine keeps you mindful and self-aware,
allowing you to not only be in the present with yourself, but love and accept yourself for who
you are. With this self-love, your body will naturally gravitate towards healing foods, exercise
and daily movement, and a lifestyle that will help you feel alive, healthy, vibrant and
wonderful. You will gravitate towards the means to keep your body alive, prevent sickness,
and experience a profound mind-body connection. During the silent moments in meditation,
we become in tune with ourselves while gaining a sense of trust in making our own decisions,
and being proactive in our self-healing.
Through my own journey to achieve wellness, mediation ultimately helped me choose the
practices that allow me to be the glowing, luminous woman I am today. The healthy, plant-
based diet I eat, the green juices I drink, and the natural supplements I take have become
second nature. I embody health, balance and beauty on a cellular level.
There is nothing more important than sincerely believing that the healthy treatments and
practices you choose will work. Your belief sets the intention. From that intention the healing
process occurs, and then a disease-free state can manifest in your mind and body. Meditation
will help set that healing intention. During meditation, you have the power to switch your
subconscious thoughts moment-to-moment from a state of fear, self-doubt, insecurity, blame,
and judgment, to a place of acceptance and love. By transmuting the energy, you have the
power to remove any resistance that may be causing a discord during the healing process.
Meditation is potent! I encourage you to ask yourself these questions:
What about my thought patterns, personal journey, struggles, and life has prevented me from
accomplishing true health?
How much energy would I free up if I didn’t constantly worry or project judgment, self-doubt
and blame on myself for my condition?
This energy, once removed from the negative thought patterns, can be transformed to actually
heal your body, remove the blockages in your digestive organs, and strengthen your lymphatic
system! This is precisely why when we’re stressed; we get bloated and have trouble
assimilating our food, and often get sick. Everything is energy!
For five minutes, visualize yourself in perfect health and happiness and recognize how it feels
in your body. With your eyes closed, focus on watching your breath travel up your body as a
channel of white light from the base of your spine to the crown of your head as you inhale, and
then watch it travel back down as you exhale. Invite each breath to send more healing energy
throughout your body.
Daily meditation helped me send love and healing light to my thyroid rather than negativity
and disdain for being “broken.” Hopefully, you too can release the energy that has
been suppressed within your thyroidand internal organs through this powerful practice.

Would you like to discover how to use integrative medicine, functional nutrition, essential oils,
and yoga to accelerate your recovery from thyroid condition or autoimmune disease?
You’re invited: join Thyroid Expert @fernolivia at her upcoming teacher training – and you
don’t need to be a teacher or wellness practitioner, simply a desire to deepen your own
knowledge to support your own health and create a ripple effect of awareness in the world.
Enrollment is now open for the Thyroid Yoga® training @pureyoganyc this April 28-30, 2017.
It will also be available virtually for those around the world. And mention FURTHERFOOD for
$300 off! For more information, please visit www.thyroid.yoga/

https://www.furtherfood.com/3-reasons-to-eliminate-gluten-if-you-have-hashimotos-or-any-
autoimmune-disease/

Living with Hashimoto’s? MS? Lupus? 3 Reasons to Give Up Gluten Now

By Amy Myers, MD

Have you been diagnosed with Hashimoto’s, Multiple Sclerosis, Lupus, Rheumatoid Arthritis, or
any other autoimmune disease? If so, I can say without a doubt that gluten initiated your
disease, and continuing to eat it is wreaking havoc on both your gut and immune system.
Gluten is now found nearly everywhere in our modern world, but I want to point out that
today’s gluten is not the same gluten that your grandparents ate. Scientists developed new
hybrid strains of wheat that contain new forms of gluten not found in any of the original plants,
making our muffins and bagels bigger and fluffier. Scientists were also able to deaminate
gluten, which allows it to be dissolved into liquids and other products that didn’t previously
contain gluten, like lunch meat and shampoo. So not only are we eating a different kind of
gluten these days, we’re consuming and being exposed to a lot more of it.
This modified and now ubiquitous protein causes problems with both your gut health and your
immune system, creating a perfect storm for the development and progression of
inflammatory and autoimmune disease. Even if you do not have an inflammatory or
autoimmune disease, eating gluten can still be harmful to your health, as it has been
linked with more than 55 diseases. The bottom line is that if you have an autoimmune disease,
or any inflammatory condition, you shouldn’t be eating gluten, period. Here are three reasons
why.
1. Gluten causes leaky gut.
Think of your gut lining like a drawbridge: Tiny boats (micronutrients in food) travel back and
forth under the bridge without a problem, but when gluten releases zonulin (a chemical that
signals your intestinal wall to open up), it causes the drawbridge to go up and bigger boats like
microbes, toxins, proteins, and partially digested food particles escape into your bloodstream.
This condition, known as leaky gut, has been shown to be one of the preconditions for
developing an autoimmune disease. Since all of the toxins, microbes, and food particles (like
gluten) aren’t supposed to be in your bloodstream, your immune system recognizes them to
be dangerous and creates inflammation to get rid of them, which leads me to point number
two.
2. Gluten causes inflammation.
Inflammation is your immune system’s natural response to anything it deems dangerous — a
cut, a virus, or the gluten that you ate in a piece of birthday cake. And when that response is
continuous, you’ve developed chronic inflammation in which your immune system is now
stressed and less able to attack pathogens and invaders with precision. Eventually, your body’s
own tissues are attacked, and you end up with an autoimmune disease.
Even though going from healthy to autoimmune happens over a number of years, something
more instantaneous must be done to stop your immune system from mistakenly attacking
you: removing gluten entirely from your diet. And I mean entirely. Recent research shows that
eating gluten can elevate your gluten antibodies for up to three months, meaning that even if
you only ate gluten four times a year, you would be in a state of inflammation year-round.
3. Gluten mimics your own tissues.
Every time your body is exposed to an invader (in this case gluten), your immune system
memorizes its structure so that it can develop the perfect defense to that pathogen and
recognize it in the future. Gluten happens to be structurally similar to a number of your body’s
tissues, particularly your thyroid. So for those with autoimmune thyroid disease, every time
you eat gluten, your immune system attacks your thyroid by mistake.
Casein in dairy also has a similar molecular structure to gluten, so your body might confuse
that bowl of ice cream you ate to a bowl of pasta and trigger an immune reaction.
If you have an autoimmune disease or are anywhere on the autoimmune spectrum, the single
best thing you can do for your health is to ditch gluten 100 percent. If you don’t, your body
will remain in a chronic state of inflammation. In addition to eliminating gluten, I recommend
using the proven 4R approach to heal your leaky gut. These two steps combined will give your
immune system the break it needs to stop your body’s attack on itself.
It may feel overwhelming — the thought of completely eliminating something that is in so
much of what we eat — but you will adjust and, hopefully, feel a lot better. Luckily, most
supermarkets and restaurants offer plenty of gluten-free options, making the change a little bit
easier to swallow. I truly believe it’s one of the biggest steps you can take in healing your
autoimmune condition. Food really is a powerful tool in improving and maintaining our health
— as long as you choose wisely.

https://www.furtherfood.com/my-first-step-to-healing-my-hashimotos-came-from-the-most-
unexpected-place/

My First Step to Healing My Hashimoto’s Came from the Most Unexpected Place
By Fern Langham

My journey began when I was 16 years old. I had chronic bumps on my arms and leg and
battled with a sluggishness that never went away — a feeling that only worsened when I came
down with mono. That entire year, I was constantly exhausted, and had to miss out on things
a healthy teenager would attend without a second thought, like homecoming. I thought I
might be suffering from depression, but doctors diagnosed me with hypothyroidism and said a
dose of Synthroid each morning would relieve all my symptoms…

Fast forward to college, when I was constantly dealing with sinus infections and sore throats.
The health center would prescribe me Z-pack after Z-pack — a quick fix for the congestion,
puffiness and brain fog. Wherever I went, I had a steady supply of meds — Lactase, Pepto and
Ex-Lax — to ease the bloating, constipation and post-meal nausea I experienced daily.

I graduated with honors in Biomedical Engineering from Syracuse University and I thought I
was living the American Dream when I landed a swanky desk job at a prestigious investment
bank in New York City. However, the 14-hour days felt like anything but that. I often
experienced vertigo when staring at my computer and starting getting daily migraines for
which I took Excedrin. I’d also pop a Zyrtec with my Synthroid before my cereal and soy milk
each morning to clear my stuffy, runny nose. And even with all of that, I still felt awful. I went
to some of the best endocrinologists in New York and was told over and over that my levels
looked fine, I had no nodules, and the symptoms I was feeling were “normal” for those with
hypothyroidism.

But I just kept thinking, How could this be normal? I continued seeking out the best medical
professionals and, finally, I was diagnosed with Hashimoto’s Hypothyoriditis, which is the
autoimmune form of hypothyroidism. My own immune system was destroying my thyroid cells.
This “attack and destroy” can cause wild symptom swings from hypothyroid to hyperthyroid,
and back. If this continued, it would lead to a lifelong dependence on thyroid hormone
medication.
I’d had enough. I thought to myself, I studied biomedical engineering. Why can’t I figure this
out? Turns out, I could…but in an unexpected place.
On a particularly stressful day at the office, I slipped out on my lunch break to a yoga studio I
had always passed. For some reason, I felt called to check it out. I was used to taking intense
(and very draining) spinning and bootcamp classes every day to try and numb my pain, so I
thought this would be a nice break. Little did I know, it’d be so much more. As I moved my
body mindfully while moving through asana (postures), that mental fog I’d always felt
magically lifted. I became introspective. I’d stand in Tree Pose and think, Why am I always
nauseous and dizzy after I eat something? Why do I experience sharp stomach pains after
certain meals and have to unbutton my pants at my desk? I’d move into Downward Dog and
think, Why are my migraines worse on certain days? Why do I feel puffy and foggy on some
days, while other days light and graceful in yoga class?

Each time I returned to my yoga mat, I not only felt clear-headed, but also safe, comforted
and loved — feelings I had been lacking in my life — and I realized that this practice allowed
me to connect with myself in a way that I hadn’t been able to elsewhere.

One of my teachers at the studio, Donnalynn Civello, was especially inspirational; her classes
really spoke to me and I found her instruction technique to be nurturing. The combination of
yoga and Donnalynn’s cooking and nutritional classes that I joined as well, helped me really
think about my condition. I began seeing patterns between my symptoms and food choices: I
would often get headaches after eating prepared, microwaveable meals, or bagels and pizza
that were given out as treats at the office. Paralyzing stomach pains flared up if I ate anything
with dairy, gluten or soy. At home, I implemented what I learned in the cooking classes and
began experimenting with blending soups and smoothies. I started spiraling vegetables and
creating creamy sauces with nuts and seeds, instead of eating starchy pasta. Immediately
after I started making dietary changes, I knew I was on a path to healing, because I felt
entirely different… I felt well. I’ve noticed the biggest improvements and decreased discomfort
when I focus on eating organic, real foods such as green leafy vegetables, grass-fed,
sustainable sources of protein, and foods in healthy fats such as avocados and pumpkin
seeds. Each day is still different, but I feel in control. I feel like myself.

When I think about it, I still can’t believe my healing started because I took a chance on a
yoga class nearly seven years ago. I never would have guessed that this class would have
inspired me to become my own inner healer, and later to become a teacher to empower others
to find this intuitive wisdom as well. The truth is, we have to start with a first step, which often
is outside our comfort zone, and a commitment to feel radiant and healthy through the mindful
choices we must make.

The journey to self-healing is not easy. In order to truly heal, I believe we must engage in
deep introspection on the emotional and energetics behind why our immune systems were
weakened in the first place, or why we held on to the stagnation in our glandular systems.
Whoa. This can be scary! But it doesn’t have to be – in fact, in can be exciting and fun! I
welcome you to join me at Thyroid.Yoga and learn more about my unique approach to
supporting the health of your thyroid – and how you can finally step out of survival mode and
into the beautiful life you were meant to live!

https://www.furtherfood.com/3-reasons-to-eliminate-gluten-if-you-have-hashimotos-or-any-
autoimmune-disease/

Living with Hashimoto’s? MS? Lupus? 3 Reasons to Give Up Gluten Now

By Amy Myers, MD

Have you been diagnosed with Hashimoto’s, Multiple Sclerosis, Lupus, Rheumatoid Arthritis, or
any other autoimmune disease? If so, I can say without a doubt that gluten initiated your
disease, and continuing to eat it is wreaking havoc on both your gut and immune system.
Gluten is now found nearly everywhere in our modern world, but I want to point out that
today’s gluten is not the same gluten that your grandparents ate. Scientists developed new
hybrid strains of wheat that contain new forms of gluten not found in any of the original plants,
making our muffins and bagels bigger and fluffier. Scientists were also able to deaminate
gluten, which allows it to be dissolved into liquids and other products that didn’t previously
contain gluten, like lunch meat and shampoo. So not only are we eating a different kind of
gluten these days, we’re consuming and being exposed to a lot more of it.
This modified and now ubiquitous protein causes problems with both your gut health and your
immune system, creating a perfect storm for the development and progression of
inflammatory and autoimmune disease. Even if you do not have an inflammatory or
autoimmune disease, eating gluten can still be harmful to your health, as it has been
linked with more than 55 diseases. The bottom line is that if you have an autoimmune disease,
or any inflammatory condition, you shouldn’t be eating gluten, period. Here are three reasons
why.
1. Gluten causes leaky gut.
Think of your gut lining like a drawbridge: Tiny boats (micronutrients in food) travel back and
forth under the bridge without a problem, but when gluten releases zonulin (a chemical that
signals your intestinal wall to open up), it causes the drawbridge to go up and bigger boats like
microbes, toxins, proteins, and partially digested food particles escape into your bloodstream.
This condition, known as leaky gut, has been shown to be one of the preconditions for
developing an autoimmune disease. Since all of the toxins, microbes, and food particles (like
gluten) aren’t supposed to be in your bloodstream, your immune system recognizes them to
be dangerous and creates inflammation to get rid of them, which leads me to point number
two.
2. Gluten causes inflammation.
Inflammation is your immune system’s natural response to anything it deems dangerous — a
cut, a virus, or the gluten that you ate in a piece of birthday cake. And when that response is
continuous, you’ve developed chronic inflammation in which your immune system is now
stressed and less able to attack pathogens and invaders with precision. Eventually, your body’s
own tissues are attacked, and you end up with an autoimmune disease.
Even though going from healthy to autoimmune happens over a number of years, something
more instantaneous must be done to stop your immune system from mistakenly attacking
you: removing gluten entirely from your diet. And I mean entirely. Recent research shows that
eating gluten can elevate your gluten antibodies for up to three months, meaning that even if
you only ate gluten four times a year, you would be in a state of inflammation year-round.
3. Gluten mimics your own tissues.
Every time your body is exposed to an invader (in this case gluten), your immune system
memorizes its structure so that it can develop the perfect defense to that pathogen and
recognize it in the future. Gluten happens to be structurally similar to a number of your body’s
tissues, particularly your thyroid. So for those with autoimmune thyroid disease, every time
you eat gluten, your immune system attacks your thyroid by mistake.
Casein in dairy also has a similar molecular structure to gluten, so your body might confuse
that bowl of ice cream you ate to a bowl of pasta and trigger an immune reaction.
If you have an autoimmune disease or are anywhere on the autoimmune spectrum, the single
best thing you can do for your health is to ditch gluten 100 percent. If you don’t, your body
will remain in a chronic state of inflammation. In addition to eliminating gluten, I recommend
using the proven 4R approach to heal your leaky gut. These two steps combined will give your
immune system the break it needs to stop your body’s attack on itself.
It may feel overwhelming — the thought of completely eliminating something that is in so
much of what we eat — but you will adjust and, hopefully, feel a lot better. Luckily, most
supermarkets and restaurants offer plenty of gluten-free options, making the change a little bit
easier to swallow. I truly believe it’s one of the biggest steps you can take in healing your
autoimmune condition. Food really is a powerful tool in improving and maintaining our health
— as long as you choose wisely.

https://www.furtherfood.com/everyone-thought-i-was-a-hypochondriac-it-was-actually-an-
autoimmune-disease-hashimotos/

Everyone Thought I Was a Hypochondriac. It Was Actually an Autoimmune Disease


Called Hashimoto’s.
By Emily Ames, NTP
After finishing college, seemingly unrelated health issues began to crop up: anxiety, insomnia,
swollen ankles, exhaustion, restless legs, acid reflux, acne, brittle hair, dry skin, cold hands
and feet, lightheaded sensations when standing, joint pain, weight gain, digestive issues,
headaches, mood swings and hypoglycemia. Friends and family jokingly called me a
hypochondriac because I always had something wrong with me even though I “looked
healthy.”
I was basically in denial about the state of my health for those few years of my life. My
symptoms were constantly changing, so it was difficult to pinpoint what was going on. I had a
lot of joint pain, but the pain would move around throughout my body. It hurt to even think
about running, even though I was a former cross-country runner. Stomach issues were just
something that I tried to deal with as part of my daily routine. I was always exhausted, and I
wasn’t sleeping well– a vicious cycle that led to anxiety and weight gain. I’d never experienced
any of these ailments before, so I tried to blame them on the stress of my job and commute.
With all of these unrelated symptoms plaguing me constantly, I thought I was going crazy. I’d
suddenly become the girl who always had all of these little ailments. It took time to realize
that they all might be connected somehow.
Finally, when my parents were visiting DC from New York, I tried to put the anxiety I had been
feeling into words. I remember breaking down and trying to tell them, “I know this isn’t
normal.” I was thinking about going to a therapist for my anxiety when I stumbled onto a
holistic type website. The website suggested looking into diet and herbal medicine before
trying anxiety medications and discussed the impact that adrenals have on anxiety. That was
my first tangible clue that I had the power to heal my laundry list of ailments through lifestyle
changes.

After years of being “borderline” hypothyroid, (even though every single member of my family
has a thyroid disorder) I saw an endocrinologist, who finally diagnosed me with Hashimoto’s
disease, an autoimmune disorder in which the immune system attacks the thyroid gland
causing hypothyroidism.
Before I was diagnosed with Hashimoto’s, I never made the connection between what I ate
and how I felt. I was used to being a skinny cross-country runner who could eat whatever I
wanted whenever I wanted. In high school, family dinners always included bread and desserts,
and I’m pretty sure almost everything we ate came out of either a box or a can. Lunch was
fast food almost every day. I wasn’t a picky eater, so I never considered myself unhealthy.
But, even my better meal choices were usually salads drenched in dressing or sandwiches and
wraps that I could eat on the go.
After I got diagnosed with Hashimoto’s, I started on medication, which I am still taking. While
the medicine helped right away with my energy, its effects started diminishing over time. Even
though I was put on medication, I didn’t like the thought of my body attacking my thyroid, so I
read everything I could about my disease to see what else I could do.

After going to a naturopathic doctor, who also diagnosed me with adrenal fatigue and possible
mold exposure, I went through a four-month mold detox and low carb/low sugar diet. I finally
realized the impact that holistic nutrition can have on my disease! Over time, I have learned
the importance of eating nutrient-dense foods to control– and hopefully put into remission– an
autoimmune disease.
Currently I am gluten and grain free and have eliminated other food sensitivities like eggs and
tomato. I try and follow a Paleo diet. I still have days where I get down and wish that I could
eat “normal” again, but most of the time, my new diet (coupled with supplements and the
medication that I began with) has me feeling better than I have in years. I have even enrolled
in the Nutritional Therapy Practitioner program so I can heal myself further and spread the
word to others about the importance of a nutrient dense diet.
Note: PLEASE consult with your doctor before making any changes to your diet or
medications. The material on this site is provided for educational purposes only, and is not to
be used for medical advice, diagnosis or treatment.

Read more about the causes and symptoms of Hashimoto’s on Dr. Wentz’s best-
seller, Hashimoto’s Thyroiditis: Lifestyle Interventions for Finding and Treating the Root
Cause and get over 125 Hashimoto friendly recipes on Hashimoto’s Cookbook and Action Plan.
https://www.furtherfood.com/think-you-have-thyroid-problems-think-again-it-might-be-your-
adrenals/

Think You Have Thyroid Problems? Think Again. It Might be Your Adrenals

By Rachel Schwartzman

With an estimated 30 million Americans struggling with thyroid diseases, this small gland is
causing some big problems. Thyroid dysfunction is tied to fatigue, weight gain, sluggish
metabolism, anxiety, brain fog, changes in mood, appetite and hearty rhythm, and more. And,
if left untreated, patients with thyroid diseases are at higher risk for heart disease, infertility,
osteoporosis, autoimmune diseases, diabetes, arthritis and anemia.
The thyroid, however, isn’t acting alone. The adrenal glands, thyroid, and female hormones are
a tightly regulated triad. A malfunction in one system can cause a dysfunction in one of the
other two systems. While many doctors, and patients, look to treat specific problems – from
hypothyroidism to infertility – directly, it’s important to understand just what might be causing
the imbalance itself.
In my experience, people are too often treating only thyroid issues, or only female hormone
problems while overlooking adrenals. These tiny, but important glands control ourfight or
flightresponse. They respond to perceived danger and trigger the sympathetic nervous system
to secrete hormones to deal with the stressful situation at hand.
In our cave-dwelling days, the immediate dangers we faced were typically short-lived. When
the adrenal system got activated as a result of these dangers, our bodies secreted cortisol,
which mobilized blood sugar to fuel our muscles. The breath became rapid, and heart rate
accelerated. This gave us a lot of energy. Once safe, the chemical process resolved and we
went back to normal. Insulin was then released to gather the excess sugars. Our breathing and
heart rates returned to normal and our muscles relaxed.

Today our body reacts to the numerous, daily stressful events as if they were ancient
predators, threatening our existence. These events can be big or small, like a situation at
work, money issues, relationship drama, and illness. No matter the stressor, the reaction is the
same: our bodies and snap into high gear. This overstimulates the adrenal glands, causing a
continuous release of cortisol. When overstimulation occurs, we can exhibit various symptoms
such as low energy, sugar cravings, weight gain, irritability or anxiety, digestive complaints
and frequent infections. These symptoms are then often linked to thyroid and female hormonal
issues, which might not get at the root of the imbalance: adrenals.

My own thyroid imbalance was a direct result of my stress. Once I nourished my body with
good food, the proper nutrients, and a little self care, my hormonal system started to shift and
things got better. So next time your doctor tells you it’s because your hormones are out of
whack, or that your thyroid is berserk, examine your daily stressors and see how they make
your body react. It might be time to work with your practitioners to find ways that you can
adjust your lifestyle and get back into a healthy balance.

https://www.furtherfood.com/6-surprising-benefits-of-pickling-foods-for-thyroid-and-gut-
health/

6 Surprising Benefits of Pickling Foods for Thyroid and Gut Health

By Hillary Bergh

What are the Health Benefits of Eating Pickled Foods?


Eating pickles of all varieties helps your body to digest food by directly “feeding” your digestive
system. Pickled foods contain healthy bacteria (probiotics), native yeasts and digestive
enzymes. These contribute to healthy gut flora. Here’s a easy DIY pickled beets recipe that I
developed!
Not only is pickling great for gut health, but it also allows me to eat foods I otherwise couldn’t.
Since I’m trying to maintain thyroid health and prevent goiters, I often avoid eating brassicas
(kale, broccoli, cabbage, cauliflower, etc.). But, I have found that I can eat them when I
ferment them. Pickled brassicas provides me with the positive nutrients they contain while not
aggravating my thyroid. While this has worked for me, you’ll want to test this out for yourself.
I suggest working in tandem with your doctor as well as a health coach or nutritionist to help
guide and advise you.
In addition a healthier gut means that you’ll:

– Be better able to fight off infections.


– Break down meals easier, thus increasing the levels of nutrient absorption.
– Have less heartburn, bloating, constipation, diarrhea and gas.
– Experience less sugar cravings.
– Balance vaginal health and have fewer yeast infections.
– Have increased energy and positive mood.

Various studies have shown that repeat use of prescription antibiotics and hand sanitizers can
lower the natural flora in your gut. Additional research has demonstrated that we produce less
digestive enzymes as we age. Other factors that may lower the biodiversity of your digestive
system include being born by C-section, being bottle-fed instead of breastfed, some diseases,
and eating a diet consisting primarily of processed foods.
Including various pickles and ferments in my daily meals has been, I believe, a great
contributor to the healing of my digestive system and reduction of other ailments. Plus, the
depth and flavor they bring to a dish makes my taste buds happy!

https://www.furtherfood.com/bedridden-by-hashimotos-how-i-finally-learned-to-use-food-to-
heal/

By Hillary Bergh

Throughout my childhood, I suffered from psoriasis, various skin issues, extreme fatigue,
digestive distress, migraines, mood swings, thinning hair, weak nails, and had trouble
regulating my body temperature. I saw multiple doctors before I was finally diagnosed
with Hashimoto’s Thyroiditis, an autoimmune condition, in my teens. I was put on synthetic
thyroid and estrogen hormones to manage my condition. While some of the symptoms were
reduced, my skin and digestive issues became much worse.
They all told me food was not a factor
My general practitioner, my endocrinologist, and my dermatologist all continued to tell me food
was not and could not be a factor–which was a relief. I wanted to believe them because food
was my life. My parents owned restaurants, and I was passionate about cooking and wanted a
career in food. Little did I know then how I could use food to transform myself AND be an
inspiration to others!
The years passed – I went on to fulfill my dreams of going to culinary school, then
baking/pastry school, and then obtained my business degree. Yet, I continued to be plagued
by my health issues. I saw various western trained doctors over the years, took medications,
used creams – yet saw no improvement, and more often than not, my symptoms worsened.
Hit rock bottom, and started a strict elimination diet
After a difficult relationship ended, during which I had also gained about 40 pounds and had
increasingly painful symptoms. I got so sick that I was forced to spend weeks in bed, and was
having increasingly painful symptoms. Finally, a very good friend covered the cost for me to
see an acupuncturist for six months, four times per week. I was put on a very strict elimination
diet and drank 4oz of a horribly bitter tonic after every meal. Within two weeks, I saw results
that exceeded my wildest dreams!
Getting better, reducing meds
As the six month mark approached, I noticed my nails getting stronger, my hair getting
thicker, skin issues reducing, no headaches, lost all the accumulated weight, and had
increased energy. I was able to reintroduce many foods, reduce my thyroid dosage, and
eliminate my estrogen dosage. More importantly, I understood that I would be making bigger
changes in my view of food and food allergies.
Finding my life’s purpose
Since then, I have received an integrative nutrition health coaching certificate and expanded
my knowledge of food as healing. I have been able to combine this newfound knowledge with
my culinary education and be a coach to others.
I LOVE to eat avocados, pastured bison, beets (raw, steamed, roasted, fermented!),
blueberries, coconut butter, watermelon, dry tart cherries, seaweed, and wild halibut. I
AVOID gluten, soy (unless fermented), legumes/peanuts, nightshades, factory-farmed meats,
and I avoid brassicas when having flare-ups
It is my life’s purpose to be an example and inspiration to others who are suffering. My health
journey is an ongoing adventure and now I can enjoy the ride!
Some of my favorite recipes are:
5-Ingredient Brain Boosting Avocado Coconut Milk Shake
Healing Turmeric, Winter Vegetable and Bison Stew
DIY: Easy Fermented Cauliflower
Ginger Lime Chicken Wings
Daikon and Watermelon Radish Salad with Sesame-Yuzu Vinaigrette

https://www.furtherfood.com/recipe/5-ingredient-brain-boosting-avocado-coconut-milk-shake-
heart-healthy-diabetes-gluten-free-recipe/

5-Ingredient Brain Boosting Avocado Coconut Milk Shake

By Hillary Bergh

Inspiration for this came from my love of Asian food. I used to love getting an avocado shake
to eat with crispy rolls at the Vietnamese restaurants, but I don’t fare so well with the
condensed milk…so I made my own version using bananas and dates for sweetness, and
coconut milk to provide brain boosting lauric acid.

Further Food Nutritionist Commentary:


I’m a sucker for any recipe with only 5 ingredients! And as an added bonus there is no added
sugar here! The good fat from the avocado protects your heart and the lauric acid in the
coconut is antibacterial and anti-microbial, therefore may prevent you from getting sick! This
smoothie won’t bother your belly if you can’t tolerate lactose and it will keep you full thanks to
all that fat and fiber! Drink up!
By Amy Shapiro, MS, RD, CDN

 Prep Time:5 mins


 Cook Time:0 mins
 Servings:4
INGREDIENTS
1 avocado
1 can full-fat coconut milk (chilled)
1 banana (sliced and frozen)
2 dates
1 teaspoon vanilla

Optional stir ins: cocoa powder, matcha powder, caramel syrup

INSTRUCTIONS
1. Combine all ingredients including optional stir-ins in stand blender (or in mason jar
using an immersion blender).
2. Blend until smooth.

Suggested pairings:
Serve with toppings such as coconut flakes, cacao nibs, nuts or seeds

NUTRITION INFORMATION
Per Serving: Calories: 325; Total Fat: 25g; Saturated Fat: 18g; Monounsaturated Fat: 5g;
Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 27mg; Potassium: 442mg; Carbohydrate:
24g; Fiber: 5g; Sugar: 14g; Protein: 2g
Nutrition Bonus: Vit C: 13; Iron: 3%

https://www.furtherfood.com/recipe/healing-turmeric-winter-vegetables-bison-stew/

Healing Turmeric, Winter Vegetable and Bison Stew

By Hillary Bergh

I often make a stew like this when my Hashimoto’s symptoms are acting up. The turmeric
provides an anti-inflammatory boost while the kombu and sea salt provide much needed iodine
and other minerals. Pastured bison is high in Omega-3s, which also help reduce inflammation
and may help prevent heart disease. Plus, the bison is lean, packed with protein and very
flavorful. The yam and squash contribute fiber and Vitamin A to keep my digestive tract
healthy and flowing. I like to use essential oils as they provide a high concentration of flavor as
well as health benefits and are easier to keep on hand than fresh herbs.

Further Food Nutritionist Commentary:


One of the great things about vegetable-packed soups like this one is how many vitamins and
minerals seep into the liquid and are readily absorbed into the bloodstream. Using nutrient-
dense kombu, a hearty seaweed, to create a base for the broth adds a powerful dose of iodine,
calcium, and trace minerals to complement the abundance of nutrients from the vegetables.
By Casey Giltner, Nutritionist

 Prep Time:15 mins


 Cook Time:30 mins
 Servings:4-6

INGREDIENTS
1 knob fresh turmeric root
1-2 pieces dried kombu seaweed
2 quarts filtered water
2 tablespoons coconut oil (or lard)
1 yellow onion (diced)
2 teaspoon sea salt
1-2 delicata squash (cut in half, seeds removed)
½ pound pastured ground bison
1-3 garnet yams (diced)
3 stalks celery (diced)
1 cup pickled beets in pickling liquid
1-3 drops essential oil* (suggested: fennel, cardamom, lemongrass, juniper berry)
*1-2 tablespoons fresh herbs can be used in place of essential oils

INSTRUCTIONS
1. Peel and roughly chop fresh turmeric.
2. Combine turmeric, kombu, and water in medium sauce pot over high heat.
3. Bring to boil, then cover and reduce heat to simmer for 15 minutes.
4. Meanwhile, heat coconut oil over medium heat in a large sauce pan or stock pot.
5. Add the onion and salt, let soften and brown, stirring occasionally.
6. While the onion is browning, cut the squash into 1/2″ thick semi-circles.
7. Once the onion is nicely browned, add ground bison and stir to distribute and crumble.
8. Add yam, squash, celery and the hot turmeric-kombu stock to cover (do not add pieces
of kombu or turmeric).
9. Bring back to simmer and cook until veggies are tender, about 15 minutes.
10. Add pickled beets with pickling liquid and essential oils (or fresh herbs).
Notes: Extra turmeric-kombu broth can be cooled and stored for up to 7 days. Leftover stew
can be cooled and stored for up to 5 days.

NUTRITION INFORMATION
Per Serving (4): Calories: 197; Total Fat: 8g; Saturated Fat: 7g; Monounsaturated Fat: 1g;
Polyunsaturated Fat: 0g; Cholesterol: 6mg; Sodium: 1257mg; Potassium: 410mg;
Carbohydrate: 18g; Fiber: 3g; Sugar: 8g; Protein: 4g
Nutrition Bonus: Vit A: 112%; Vit C: 20%; Iron: 11%

https://www.furtherfood.com/recipe/diy-easy-fermented-cauliflower-pickled-vegetables-gut-
healthy-probiotic-recipefermented-cauliflow-pickled-vegetables-gut-healthy-diy-probiotic-
recipe/

DIY: Easy Fermented Cauliflower


By Hillary Bergh

Cauliflower has so many nutritional benefits, but with my thyroid condition, I need to be aware
of consuming vegetables from the brassica family. I thought to myself, what if I use
fermentation to make cauliflower more thyroid-friendly? It worked! And I gain the benefits of
eating fermented foods as well as not adversely affecting my thyroid.

Further Food Nutritionist Commentary:


Ferments provide live probiotics and enzymes which give a boost to the digestive system's
ability to break down foods, as well as increase absorption of nutrients. Brassicas/cruciferous
veggies are an important part of a healthy diet, but for people with thyroid conditions it’s
important to consume them in fermented and cooked preparations to reduce the goitrogenic
properties that are present in the raw form.
By Hillary Bergh

 Prep Time:10 mins


 Cook Time:4 days for fermentation
 Servings:Makes one jar

INGREDIENTS
1 teaspoon sea salt
2 cups water (filtered)
1 head cauliflower (cut into small florets)
1-2 teaspoons optional spices: mustard seed, peppercorn, turmeric powder, juniper berry,
celery seed, fennel seed

INSTRUCTIONS
1. Dissolve sea salt completely in water to create brine.
2. Fill mason jar with cauliflower, arranging to prevent large gaps between pieces, keeping
2″ below rim of jar.
3. Add optional spices to jar.
4. Pour brine into jar to 1/2″ below rim of jar, tapping on jar to remove trapped air
bubbles, and making sure all cauliflower is covered with brine.
5. Install fermentation airlock kit as instructed on packaging.
6. Keep at stable room temperature (65-75°) for 4 days.
7. Open and taste. If it’s sour enough for you liking, replace fermentation airlock kit with
standard jar lid and transfer to refrigerator to halt further fermenting. If not, continue
fermenting for up to 14 days until you are pleased with the flavor.

NUTRITION INFORMATION
Per Jar: Calories: 144; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g;
Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 2421mg; Potassium: 0mg; Carbohydrate:
30g; Fiber: 14g; Sugar: 14g; Protein: 11g
Nutrition Bonus: Vit C: 445%; Iron: 14%; Calcium: 13%
https://www.furtherfood.com/recipe/ginger-lime-chicken-wings/

Ginger Lime Chicken Wings


By Hillary Bergh

I love chicken wings. Who doesn’t? Chiles are a no-go for me, so I opt for the heat of ginger
and a little lime. If I’m headed for a picnic or potluck, these are my default, along with a big
chopped salad. I also often make these at home for movie night, and of course I save the
bones for bone broth! In the marinade, I use maple syrup instead of sugar to take advantage
of naturally occurring antioxidants along with zinc and manganese.

Further Food Nutritionist Commentary:


These wings are definitely sweet with some heat! I love homemade versions of various foods
that people usually order out. Making a homemade marinade is so simple and far more
superior than any store bought marinade. Many marinades purchased from the store are
loaded with high fructose corn syrup, sodium and other unhealthy ingredients. Using maple
syrup offers a natural sweetness with the added nutritional bonuses which Hillary mentions
above. Although the amount of sodium in this recipe is on the high side, it is still lower than
wings ordered at a restaurant. If you wish to lower the sodium use half the amount of sea salt
and add fresh herbs to enhance the flavor.
By Nicole Hallissey, RD, CDN

 Prep Time:15 mins + marinate overnight


 Cook Time:30-40 mins
 Servings:3

INGREDIENTS
¼ cup lime juice
¼ cup maple syrup
2 tablespoons butter or coconut oil (melted)
1 tablespoon grated fresh ginger
2 teaspoons sea salt
1 pound chicken wings

INSTRUCTIONS
1. Combine lime juice, maple syrup, melted butter, ginger, and salt in a small bowl.
2. Place wings in gallon ziplock or in glass bowl, pour lime mixture over wings.
3. Seal and let marinate 8-16 hours, overnight is best.
4. Preheat oven to 350° and line a baking sheet with parchment.
5. Place wings on parchment with marinade liquid.
6. Bake for 20 minutes, flip wings, and bake additional 10-20 minutes until the skin is
crispy and browned.

NUTRITION INFORMATION
Per Serving: Calories: 334; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 3g;
Polyunsaturated Fat: 2g; Cholesterol: 106mg; Sodium: 1678mg; Potassium: 380mg;
Carbohydrate: 20g; Fiber: 0g; Sugar: 16g; Protein: 33g
Nutrition Bonus: Vit C: 13%; Iron: 9%

https://www.furtherfood.com/recipe/daikon-and-watermellon-radish-salad-with-sesame-yuzu-
vinaigrette-hashimotos-diet-vegan-aip-paleo-recipe/

Daikon and Watermelon Radish Salad with Sesame-Yuzu Vinaigrette


By Hillary Bergh

This refreshing and crunchy salad pairs wonderfully with richly flavored Asian dishes such as
lemongrass grilled pork. The raw radishes hold up nicely for a couple of days once tossed in
the dressing, so I often make ahead a couple servings for lunches and store in mason jars with
the tangerine segments and hemp hearts layered on top.

Further Food Nutritionist Commentary:


Radishes have many cleansing properties and have been promoted in Ayurvedic and Eastern
medicine for centuries. Adding the citrus, you get a good dose of vitamin C to boost your
immune system, plus healthy fats from the sesame and hemp.
By Hillary Bergh

 Prep Time:15 mins


 Cook Time:0 mins
 Servings:2-4

INGREDIENTS
1 tablespoon toasted sesame oil
2 teaspoon yuzu juice (or orange/lime juice)
1/2 teaspoon tamari
1 pound daikon radish (julienned or spiralized)
1 pound watermelon radish (julienned or spiralized)
2 tangerines
1 tablespoon hemp hearts (or sesame seeds)

INSTRUCTIONS
1. Combine sesame oil, citrus juice, and tamari.
2. Pour vinaigrette over radishes and tangerines, tossing to distribute.
3. Sprinkle with hemp hearts and serve.

NUTRITION INFORMATION
Per Serving: Calories: 94; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g;
Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 88mg; Potassium: 590mg; Carbohydrate:
14g; Fiber: 4g; Sugar: 7g; Protein: 2g
Nutrition Bonus: Vit C: 69%; Vit A: 19%; Iron: 13%

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