Académique Documents
Professionnel Documents
Culture Documents
Reset Your
Thyroid Health
An organized guide to your health and wellness
Getting your life back never felt so organized!
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
www.ThyroidU.com
kim@thyroidu.com
303.485.5280
or, #_______________________________________________________
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
www.ThyroidU.com
kim@thyroidu.com
303.485.5280
I sincerely thank you for investing in your health with this manual.
I look forward to hearing about your increased health and wellness.
~ Kim kim@thyroidu.com
Copyright 2011 Kim Wolinski, ReDecisions Institute Publisher
ALL RIGHTS RESERVED
DO NOT FORWARD OR COPY THIS EBOOK FOR OTHERS
Please do not forward this eBook or copy it for others. The FORMS can be copied for yourself as many times as you
need them and for your healthcare professional for your health plan. This is a purchased product. If someone is
interested in learning these ideas, please send them the link to my website bookstore to purchase their own copy.
Thank you. http://www.thyroidu.com
No part of this eBook may be reproduced or transmitted in any form whatsoever, electronic or mechanical,
including photocopying, recording or by any informational storage or retrieval system without expressed written,
dated and signed permission from the author.
DISCLAIMER AND/OR LEGAL NOTICES
This manual is written for the sole purpose of educating readers about thyroid problems, autoimmune diseases and
wellness options. Author Kim Wolinski is not a medical professional, licensed therapist or nutritionist. Any
information, ideas and suggestions presented in this manual, her programs, materials or site or related
endorsements are for educational, informational and entertainment purposes only. The information contained in
this eBook should by no means be considered a substitute for the advice of a qualified medical professional, who
should always be consulted before beginning any new diet, exercise, supplement or other health program. Please
consult with your physician or health care provider for concerns about your health.
Published by: ReDecisions Institute
PO Box 6149
Longmont, CO 80501 USA
kim@thyroidu.com
303.485.5280 www.ThyroidU.com
Edited by Cari Taplin
Kim also speaks and coaches on this and other subjects related to self-care and life balance. Contact Kim's office to
book her for speaking events, book signings or individual Life Coaching. kim@thyroidu.com 303.485.5280
This eBook is available for purchase at http://www.thyroidu.com/bookstore
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
www.ThyroidU.com
kim@thyroidu.com
303.485.5280
Thyroid
Reset Your T
hyroid Health
An organized guide to my health and wellness
by Kim Wolinski, MSW Dr. DeClutter
There are 2 parts to this eBook in PDF:
1. MANUAL eBook (this PDF)
2. FORMS eBook (separate PDF, formatted landscape layout)
Manual Contents
Overview of contents. This Manual is not set up as chapters, but continuous segments that relate to one another.
WHAT THIS 3 PART SYSTEM WILL DO FOR YOU AND HOW TO SET IT UP .....................................
..................................... 10
How to Set It Up ................................................................
................................................................................................
................................................................................................
......................................................................
...................................... 11
How to Use the Forms .................................................................................................................................... 11
What to Take to the Doctors Office ................................................................................................................ 12
Explanation of Forms...................................................................................................................................... 12
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
www.ThyroidU.com
kim@thyroidu.com
303.485.5280
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
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303.485.5280
increasingly unable to mentally focus and keep my brain from fogging over. I also experienced episodes of vertigo
(overwhelming at times), chills and numbness. And this is the short list of symptoms.
TURNING POINT
In May of 2010 I went into my Functional Healthcare doctors office (who also uses kinesiology and N.E.T. - Neuro
Emotional Technique with his clients). I was freezing, bundled up like it was winter when others had on shorts and
t-shirts and I was weeping like usual. I asked, Whats wrong with me? while sobbing, tears rolling down my face.
Dr. Jared Allomong (my Longmont, CO healthcare practitioner) had been working with me for almost two years on
hormonal and thyroid balance. He stopped, looked at me, like a lightning bolt hit him, and said, Oh! You have
Hashimotos Disease! I swear, I heard angels singing! For the first time there was a name for this; I knew in that
instant that there was a way to heal it. And, moreover, it wasnt me!
Finding out that youre not going insane and that you can stop blaming yourselfWhats wrong with me?is a
huge relief.
As soon as I got home I went online and looked up Hashimotos Disease and the list of symptoms that are
hypothyroidism. There I was!over 60 symptoms, and I had 99% of them, increasing since childhood. NO
WONDER I WAS A MESS!!
THYROID HEALTH PLAN
My thyroid health plan is similar to what yours and anyone with thyroid problems will be. Each person will have
specific issues of course, but the core of it is the same, which is what I am sharing with you here.
I am just about through my 6 month nutrition and supplement regimen that I describe in this manual for you. I
dont weep any more for no reason, my dizziness is gone, Im less fatigued and depressed, I can think more clearly
(less fog brain), and Im sleeping better through the night. My doctor told me last month, after my new blood
tests, By the increased levels of Vitamin D and other indicators, you dont have Hashimotos Disease anymore!
Whoohoo! Keep going!! Im just hypothyroid now, but thats better! Oh, and Ive also lost 23 lbs!a very nice side
benefit from eating the Reset Thyroid Diet explained herein.
HISTORY IN THE MAKING
Every once in a while I realize how long Ive actually been dealing with this disease or condition. (Id rather not
say I have a disease.) I can go back decades into my childhood and see examples of some of the symptoms. I had
years of terrible menstrual cycles rocking myself on the bed in hotels on my speaking tours, experiencing
exhausting pain and fatigue. I have had bouts of depression, body aches, pain, joint swelling and fatigue for
decades.
Some people are born with thyroid problems or thyroid glands and function that are going to tilt sooner or later,
so you too may find symptoms in your lifes history that now make sense.
In 1993 when I had half of my thyroid removed I also had a complete hysterectomy. Due to my doctor prescribing
too high of a dosage of estrogen replacement, coupled with the thyroid dysfunction, I gained 50 pounds. Upon
describing years of symptoms to my doctor (6 months ago at the beginning of my treatment) he explained that
thyroid problems as early as birth cause gynecological problems, including ovarian cysts, which they found during
my hysterectomy.
Women have just so many more things that can go wrong than men due to how our physiology is created. Its all
connected and trails back to that butterfly in your throat, and the health of your thyroid.
I CANT NOT SHARE
Each one of the FORMS Ive created for you here are the same ones that I developed for myself during my first 6
months of treatment and continue to use. Being a Professional Organizer its really how I do most things, I create
forms and checklists to make life easier. My doctors (more than one) have been very impressed with my Thyroid
Health Plan binder saying, Wow! All of our patients should have this! Yes, they should! So, I decided to put all of
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
www.ThyroidU.com
kim@thyroidu.com
303.485.5280
my experience into this Manual, and associated FORMS for you and the millions who have thyroid problems so that
you too can work better with your doctor from the start.
VISIT MY BLOG: www.ThyroidU.com
My experience also prompted me to start a new weblog: www.ThyroidU.com. Come visit and sign up for my
mailing list to get easy ideas and ways to make your thyroid, body
body, brain and life even healthier. Feel free to visit
my other blog, www.DrDeClutterBlog.com for ideas on organizing, change, time and stress management as well
well
all things that zap our adrenal system, overwhelm us and cause more problems with ourr thyroid health.
Thank you again for investing in yourself. I wish you great success with your health. I would love to hear from you
regarding how this Thyroid Health Plan is working for you. Send me an email!
Blissings (yes, I meant to type an i!)
Kim Wolinski
P.S. This health plan and diet are also great for you if you have no thyroid problems. Learning to retrain your brain
and make better food and nutrition choices from reading this book will help you no matter where your health is
right now.
Depression
Weight gain or loss (depending on the thyroid problem)
Low energy, fatigue
Cold natured, chilled
Ice-cold hands or feet
Dry skin
Hair loss
Premature graying of hair
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
www.ThyroidU.com
kim@thyroidu.com
303.485.5280
I also want you to notice how many of these same symptoms are what we call aging and getting old. Guess
again! Each of these conditions and symptoms can be linked to nutrition. Thats what this is all about.
Use a spiral notebook to answer these questions; it will be your binder-mate in your personal Thyroid Health Plan.
Write out your life story with health problems and symptoms that have limited your life. After youve gone through
the checklists herein, come back to Your Story and match up symptoms to your history. You will find ahas!
standing you still every once in a while about how these symptoms have been derailing you for a long time. Its
quite nice knowing that Oh! Its not me! No, its not you personally; its your malfunctioning thyroid. And, its
great to know that you can Get Your Life Back!
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
www.ThyroidU.com
kim@thyroidu.com
303.485.5280
MEDICINE
The condition is usually treated with the medicine, a daily pill of levothyroxine, which is a synthetic thyroid
hormone. If the level of thyroid hormones has dropped to an extremely low level, then intravenous administration
of thyroid hormone replacement and steroid medications can be required.
THE LITTLE PILL MYTH & WHY WE ARE SO OFTEN MISDIAGNOSED AND GO UNTREATED
Levothyroxine, the magic thyroid pill, is not the cure all or end all and in fact is one of the major failings of most
healthcare providers who are not trained in understanding what blood panels to order and how to read them.
[There are myriad problems cascading in our body with thyroid problems that must be addressed that one thyroid
pill a day cannot.] Supplements must be added to balance vitamin, adrenal and other deficiencies found in the tests
that are standard problems in thyroid conditions, for example the lack of Vitamin D/D3.
To get a bigger picture of your bodys problems and needs for treatment related to thyroid dysfunction, other lab
tests can include (continued from above list of necessary treatment/lab tests):
3.
4.
5.
6.
7.
antibody screen
saliva tests
stool sample
urine sample
hair test samples may also be prescribed to get a bigger picture of your bodies problems and needs for
treatment related to thyroid dysfunction.
EDUCATION IS KEY
Mary Shomon is one of the most prolific writers and advocates for thyroid problem sufferers. Some of her books
are listed here to help you learn more about what you need to know, do for yourself and teach your healthcare
provider. You can follow Marys blog at http://www.thyroid-info.com/
The Thyroid Hormone Breakthrough: Overcoming Sexual and Hormonal Problems at Every Age
Though its medically written one of the newest books about thyroid problems and solutions from renowned
practitioner Dr. Datis Kharrazian is worth reading. Dr. Kharrazian is one of a handful of practitioners leading the
medical field teaching other practitioners across the country how to follow his research and plan for the best results.
Why Do I Still Have Thyroid Symptoms? When My Lab Tests Are Normal
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
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kim@thyroidu.com
303.485.5280
Your job, as was carved into the granite rock threshold of the Delphi Oracle Temple in 1600 BC Greece, is to Know
Thyself. The better you know yourself and your thyroid symptoms, the better your doctor can help you get well. (It
will also help you know when your doctor is not helping you and when to find another!) In our 21st century busy,
stressed out world, your Thyroid Health Plan will help you help yourself. I created it in the process of treating my
thyroid problems and Hashimotos Disease. Its priceless.
I wish you great health,
Kim,
Kim, Dr. DeClutter
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
www.ThyroidU.com
kim@thyroidu.com
303.485.5280
10
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
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11
EXPLANATION OF FORMS
Again, have them printed out so that you can flip through them and follow along as you
read this MANUAL.
Throughout this MANUAL the title of a FORM and a text box will be placed on the
page on the right side (like these) to match the discussion and to let you know to print it
and review it.
Here are the first three to get you started. See the FORMS PDF pages that match these
titles. They are self explanatory.
FORM: HEALTHCARE
PRACTITIONER /
PHARMACY
INFORMATION
You can staple
business cards right
to it to simplify.
FORM: CURRENT
PRESCRIPTIONS /
MEDICATIONS
FORM: VITAMINS /
MINERALS /
ALTERMATIVE
MEDICINES &
SUPPLEMENTS
Thyroid problems are usually due to too much or too little circulating thyroid hormone in the body.
HYPOthyroidism/Underactive:
HYPOthyroidism/Underactive: More common, especially in women, is hypothyroidism, when too little
hormone is produced. Thyroxine is a natural hormone made by the thyroid gland in the neck. It is carried
round the body in the bloodstream. It helps to keep the body's functions (metabolism) working at the
correct pace. Many cells and tissues in the body need thyroxine to keep them going correctly.
Hypothyroidism means that the thyroid gland does not make enough thyroxine. This causes many of the
body's functions to slow down.
HYPERthyroidism/Overactive:
YPERthyroidism/Overactive: When the thyroid gland overproduces thyroxine, a natural hormone made
by the thyroid gland in the neck. The extra thyroxine causes many of your body's functions to speed up.
Thyrotoxicosis is a term that may be used by doctors instead of hyperthyroidism. The two terms mean
much the same.
Hashimotos Disease and Graves Disease (Autoimmune Diseases)
Diseases): What is overall and overshadowing
these thyroid diseases is that they are in the ever growing autoimmune disease (AD) family. When hyperor hypo-thyroidism get worse, they become part of the more than 100 recognized autoimmune
diseases which are chronic, potentially life-threatening conditions. The common characteristics of these
diseases are immune responses directed against healthy tissue or cellular components normally protected
from immune attack and the resultant inflammatory response. Your body is confused and is literally
attacking itself.
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
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kim@thyroidu.com
303.485.5280
12
Postpartum Thyroiditis: After giving birth, a woman's thyroid can swell and become larger or inflamed. This
can cause changing levels of thyroid hormone in the body. Sometimes high levels can be followed by low levels of
thyroid hormone. After 6 months or less, this condition usually goes away with no permanent damage to the
thyroid. While common, thyroid disorders after pregnancy are often hard to detect since some of the symptoms,
such as having trouble sleeping, fatigue, depression, or weight change are viewed as normal when a woman has
a new baby. The symptoms can also be mild. Usually only short-term treatment is required until the thyroid
recovers normal function. Sometimes after pregnancy, a woman can get hypothyroidism (underactive thyroid),
which persists and needs long-term treatment with medication.
~ Mary Shomon, The Thyroid Guide, author of The Thyroid Diet
The Inflammation Syndrome: Your Nutrition Plan for Great Health, Weight Loss,
and Pain-Free Living by Jack Challem
There are an overwhelming 104 autoimmune diseases. Though research shows that
lack of vitamin D may be a core condition of ADS, the overall cause of ADs is
unknown. Studies show that there is an inherited predisposition to develop
autoimmune disease in many cases.
ADs fall into two general types:
1. those that damage many organs (systemic autoimmune diseases) and
2. those where only a single organ or tissue is directly damaged by the
autoimmune process (localized).
Thyroid disease is an
autoimmune disease.
Named a major women's
health issue by the Office
of Research on Women's
Health at the National
Institutes of Health (NIH),
autoimmunity targets
women 75 percent of the
time. Taken together,
ADs strike women three
times more than men.
Some diseases have an
even higher incidence in
women. In fact, of the 50
million Americans living
with autoimmunity, 30
million are women,
some estimates say.
ADs have been cited in
the top ten leading
causes of all deaths
among U.S. women age
65 and younger.
Moreover, these diseases
represent the fourth
largest cause of disability
among women in the
United States.
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
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13
FORM:
AUTOIMMUNE
DISEASE CHECKLIST
HYPOTHYROID
HYPOTHYROIDIS
THYROIDISM
ISM SYMPTOM CHECKLIST
CHECKLIST FOR DOCTOR CONSULTATION
About 1 in 50 women and about 1 in 1000 men develop hypothyroidism at some time in
their life. It most commonly develops in adult women, and becomes more common with
increasing age. However, it can occur at any age and can affect anyone.
FORM:
HYPOTHYROIDISM
Symptom CheckList
CheckList
If youre not sure if you have hypo- or hyperthyroidism, you can fill out both lists. Some symptoms are the same for
each, but other symptoms are very specific to that condition.
If you already know you have hypothyroidism or Hashimotos Disease, this will be the list to complete. After
completing the FORM copy it, and give the copy to your practitioner for their use and file in your consultation. Your
doctor will have similar checklists, but this one you can complete at home before your appointment. Take the time
to add comments and questions too.
HYPER
HYPERTHYROIDISM
PERTHYROIDISM SYMPTOM CHECKLIST
CHECKLIST FOR DOCTOR CONSULTATION
It is more common in women. About 1 in 100 women and 1 in 1,000 men develop
hyperthyroidism at some stage of their life. It can occur at any age.
If you already know you have hyperthyroidism or Graves disease, this will be the list to
complete. After completing the FORM copy it, and give the copy to your practitioner for their
use and file in your consultation.
FORM:
HYPERTHYROIDISM
Symptom CheckList
CheckList
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
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14
FIBROMYALGIA SYMPTOMS
Fibromyalgia affects as many as 8 million people in the U.S., occurring mainly in women,
but a significant percentage of the estimated 20 million people with hypothyroidism end up
also being diagnosed with fibromyalgia.
FORM:
FYBROMYALGIA
Symptom CheckList
CheckList
Living Well With Chronic Fatigue Syndrome and Fibromyalgia by Mary Shomon
Living Well With Hypothyroidism: What Your Doctor Doesnt Tell YouThat You Need to Know by Mary
Shomon
FORM: DOCTOR
APPOINTMENT /
Symptom WEEKLY
Checklist
Checklist
FILL IN: 1) The appointment dates at the top, 2) include your weight (because, if you are
going to be on the Reset Thyroid Diet, you will most likely be losing weight!) and 3) for each symptom mark 0 -10:
0 = no pain or symptoms to 10 = extreme pain or full symptoms. This way, you are keeping track of your
symptoms getting better or worse with the treatment plan your doctor prescribes, giving him/her ongoing feedback
to help regulate the changes necessary for your best outcome. I find it helpful to fill this in the night before my
appointment.
COPY IT: This is extremely important . . . Make a copy of your first one filled in and give to the doctor for their
chart. Then, every time you go in for an appointment, fill in their copy too from yours and youll both literally be on
the same page!
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
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303.485.5280
15
LAB TESTS
FORM: LAB TESTS
You will have a number of lab tests that will help your doctor identify the depth of your
thyroid problem and other deficiencies contributing to your symptoms. Request a copy and
add to your FORMS Binder. Then, you have the history of your lab results and how youre doing, as well as being
able to show it to other practitioners when the time comes without wasting valuable time getting your file copied
from the previous doctor.
THE THYROID HEALTH PLAN STRUCTURE AND YOUR RESET THYROID DIET
This Manual and FORMS focus on the following five issues pertinent to getting and keeping you well. This plan will
help you stay on track with all these issues to get well with more consistency whether you have hypothyroidism,
Hashimotos Disease, hyperthyroidism, Graves disease, thyroid cancer or postpartum thyroiditis.
1.
2.
3.
4.
5.
The core of this plan is the Reset Thyroid Diet. This isnt dieting in the traditional American sense. It is simply the
way to eat that is best for healing your body and brain and keeping them well. It will help to reset your body
and health back to its natural state of wellness.
The good news: thyroid diseases caught in time can be reversed nutritionally through proper interpretation of blood
tests by a qualified and educated healthcare professional.
For 90 percent of Americans, hypothyroidism is caused by Hashimoto's,
an autoimmune thyroid disease. Since most of the immune system is situated
in the gastrointestinal (GI) tract, poor gut health is a significant factor in triggering
and exacerbating autoimmune diseases such as Hashimoto's. An important step in
taming Hashimoto's is to repair gut health.
~ Dr, Datis Kharrazian, DHSc, DC, MS www.DrKNews.com
Again, this Reset Thyroid Diet is not about dieting. Its not about weight loss, though, you will most likely lose
weight! How nice is that!? Get healthy first, then focus more on your weight if you still need to. When your thyroid
is balanced and functioning as it should, your body starts to work naturally again, metabolizing food and burning fat
correctly. You may not need to do anything but continue eating the way youve practiced for 6 months!
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
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303.485.5280
16
genetic predisposition
poor nutrition
autoimmune response (Hashimoto's thyroiditis and Graves disease)
the American diet: Beyond poor nutrition, and still being explored, are pesticides, antibiotics and other
toxins injected into our food chain and soil which affect our cells and their normal activity, causing our
bodys cells to literally attack themselves.
WEIGHT: A common symptom seen amongst individuals with thyroid problems is unexpected weight gain and
difficulty losing weight despite calorie reduction and increased expenditure through physical activity. Studies have
shown that there is a link between an underactive thyroid gland and insulin function. Hence, an appropriate thyroid
diet often involves an appropriate amount and type of carbohydrate. Also, because the condition causes a sluggish
metabolism, a reduction in overall calories and the right foods make a huge difference.
So, forget the food pyramid! Eating to cleanse and stabilize your thyroid condition will be a narrow road for a while,
at least 6 months in most cases, and then youll discuss how to add back foods, if you can, with your doctor.
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
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17
F.E.D. LOG:
LOG: FOOD & EATING DOCUMENTATION
I document my eating/food diary in a spiral noteBook, especially during the 6 month
treatment phase with my doctor. I write as I go, as they say in Weight Watchers If you bite
it, write it! which works fine, keeping the noteBook on my kitchen counter. I make two
columns to get two days on one page. I fill it out between doctor appointments; I rip out the
pages Ive used and give this to my doctor to review and discuss with me if necessary and
put in their file to keep. This lets your healthcare practitioner get a good idea of what youre
eating and when and can discuss altering anything that is not working for you. See my daily
F.E.D. Log and printable FORM as examples in the FORMS PDF.
FORM: (F.E.D.)
FOOD & EATING
DOCUMENTATION
LOG and
PLANNING for a
spiral notebook
notebook or
FORM
Plan your weekly meals. Use these same forms to create your weekly meal plans so that youre not feeling
stressed about what to eat and if you have the food in the house.
WHAT TO EXPECT
EXPECT WHEN EATING THE RESET THYROID DIET
Basically, your diet will include foods that support, not deplete, thyroid and adrenal function. They, along with your
correct medication and supplements will literally help to reset your thyroid function and body to work right again.
What I can tell you about eating this new way is that . . . you wont be having fun right off the bat. I understand!
You will have cravings and feel very frustrated once in a while (think alcoholic going cold turkey). Cravings are
normal. You literally ARE addicted to the foods in our culture. We all are. The processed foods you have been
eating for years have terrorized and hijacked your body, brain, beliefs and mind. You are going to go through
withdrawal. It can take up to three to four months to get past the heaviest of these symptoms. (I still Jones for Diet
Coke. Oh, well!)
Feeling better can happen in just a few days or weeks of following this diet. Eating this way will help the
supplements work better and faster for you as well. Be aware that its easy to fall into self-pity about all this, but it
is what it isyou can do it!
Your body needs protein, complex carbohydrates and balanced nutrition throughout the day,
keeping the blood sugar balanced and regulated. Recognize the signs and symptoms of
hypoglycemia early because untreated it can lead to a long list of reactions that can be
detrimental to your health, including diabetes.
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
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303.485.5280
18
Stress
Stress
Stress
Stress
Stress
In the Blood Sugar Levels image above, the spiking, rising and dipping of blood sugar throughout the day is stressful
to your body and brain, and obviously extremely unhealthy. The spiking blood sugar indicates hypoglycemic
reactions. The gentle wave of line going through the box is how your blood sugar should flow throughout your day.
Following the Reset Thyroid Diet will help you do this effortlessly.
SUGAR
Simple sugars and simple carbs are the culprits in our American diet. READ LABELS! They are usually identifiable by
their names ending in "ose", such as:
fructose (fruit sugar)
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual
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303.485.5280
19
high fructose corn syrup (embedded in almost all processed and packages foods now, identified as the major
cause of obesity and diabetes)
sucrose (table sugar)
maltose (found in grains) and
glucose.
The problem is that simple sugars require little or no digestion and are therefore rapidly absorbed into the
bloodstream causing a rapid rise in blood sugar levels, as well as a rapid drop in blood sugar levels causing
spiking. This produces a rapid and excessive insulin response which can result in hypoglycemic symptoms and
eventually insulin resistance and type 2 Diabetes if simple sugars are consumed on a regular basis. This all occurs
because the chronically raised insulin levels produced by constantly consuming refined foods high in simple
sugars actually reduces the sensitivity of the cells to insulin.
CORTISOL
Another negative side affect of spiking up and down with blood sugar is that your cortisol levels are affected. If you
have a spare tire around your middle, thats cortisol out of control. Stress, how we deal with stress, and what and
when we eat slams cortisol around.
Cortisol is a steroid hormone that is produced in the cortex of the adrenal glands located on top of each kidney.
Cortisol is a necessary hormone that is responsible for fuel regulation and is released while exercising, eating,
awakening, and psychosocial stress. However, if there is too much cortisol in circulation, abdominal obesity can
develop. This type of central obesity is linked to developing cardiovascular disease, type 2 diabetes mellitus,
and cerebrovascular disease.
Cortisol has important jobs to do in our body:
It mobilizes energy by tapping into the bodys fat stores (in the form of triglycerides) and moves it from one
location to another, or delivering it to hungry tissues such as working muscle.
Under stressful conditions, cortisol can provide the body with protein for energy production through
gluconeogenesis, the process of converting amino acids into useable carbohydrate (glucose) in the liver.
It can move fat from storage depots and relocate it to fat cell deposits deep in the abdomen.
Cortisol also aids adipocytes (baby fat cells) to grow up into mature fat cells.
Cortisol may act as an anti-inflammatory agent, suppressing the immune system during times of physical
and psychological stress.
SYMPTOMS OF HYPOGLYCEMIA
The aforementioned signs and symptoms aren't specific to hypoglycemia as they cross over into thyroid and other
disease symptoms. Measurement of your blood sugar level at the time of these signs and symptoms is the only way
to know for sure that hypoglycemia is the cause.
TWO BIRDS, ONE STONE! If you are on the Reset Thyroid Diet, you will naturally be
regulating your blood sugar levels as well. Yay!
FORM:
HYPOGLYCEMIA
LYCEMIA
HYPOG
Symptom Checklist
Checklist
Fill out the HYPOGLYCEMIA Symptom Checklist to help your doctor understand your
symptoms and issues with sugar as they relate to thyroid dysfunction.
FORM: HIGH
BLOOD SUGAR /
INSULIN
RESISTANCE
Symptom Checklist
Checklist
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conservative estimate is that 25-35 percent of the population in developed countries suffers from a degree of insulin
resistance. It has been found to be a contributing factor to diabetes, cardiovascular disease, sleep apnea, hormone
metabolism disorders, obesity and certain types of cancer.
Heres the lowdown:
Insulin resistance is the name given to a condition in which, for a number of reasons, the body's cells become less
sensitive to the effects of insulin. The body reacts to this situation by producing more insulin with the common result
being an overproduction of insulin causing blood sugar levels to drop too low. In this way, blood sugar levels swing from
too high to too low. This is often referred to as a "blood sugar rollercoaster". As well as the symptoms produced by the
hypoglycemic state, the high levels of insulin themselves can have serious health consequences in the long term. The
underlying mechanism by which insulin resistance occurs is due to the insulin receptor cells in the liver, adipose (fat)
tissue and muscles, becoming less efficient as a result of chronic exposure to high levels of insulin. This is the type of
feedback mechanism that is at work in many body systems. If the levels of any chemical messenger such as
hormones and neurotransmitters are chronically raised, the cells that they act on become less and less
sensitive to them to avoid overstimulation. ~ The Environmental Illness Resource
http://www.ei-resource.org/illness-information/related-conditions/hypoglycemia-&-insulin-resistance/
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Lean Protein: fish, white meat poultry, legumes, egg whites, lean beef, bison, lamb and wild meats such as
elk and deer. An adequate intake of protein may also deter hair loss that often accompanies an underactive
thyroid condition.
NOTE: If wild meats, like elk and deer have been feeding on GMOd grain, or
grains high in pesticides, the meat is not that healthy. (See GMO Food Pg.
21).
Vegetables: Again, organic, free from pesticides, etc.; the more local and
fresher the better.
Fruit: Between meals. Organic and fresh, not juiced or dried due to high,
simple sugar contents.
Imported Grapes
Peaches
Least Contaminated
(not as necessary to buy organic)
Nectarines
Pears
Especially in US:
Carrots
Celery
Cucumbers
Green Beans
Kale
Lettuce
Asparagus
Cabbage
Avocadoes
Cauliflower
Bananas
Eggplant
Blueberries
Grapefruit
Broccoli
Kiwi
Brussels Sprouts Mangoes
Onions
Pineapple
Sweet Corn
Sweet Potatoes
Tomatoes
Watermelon
There are two different kinds of foods that are on our grocery market shelves and GMO foods that are increasingly
showing up that are bad for our health.
The first is the contaminated group as shown above. These are non-organic foods that are raised with pesticides,
toxic and chemical based fertilizers that are not as healthy as foods raised away from and without these toxins.
Then, there are GMOd foods.
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For the discussion in the Manual, the problem with these two categories of foods is that they are not only not good
for us, they literally change our cellular makeup and ability for our normal hormones and receptors to work in our
bodies; when this happens, our cells go haywirethe body literally attacks itselfcausing autoimmune diseases.
GMOs GENETICALLY MODIFIED ORGANISMS ARE IN OUR FOODS, AND ARE OUR FOOD!
Seeds and foods that are purposely manipulated or mutated to make a stronger, taller, bug and disease-resistant
crops by companies like Monsanto are called GMOd (Genetically Modified Organism) or GEOd (Genetically
Engineered Organism).
Genetic engineering is a radical new technology first introduced in the 1990s that forces genetic information across
the protective species barrier in an unnatural waywhich are fed to us, animals and fish, getting into our bodies
directly and through animal meat to us.
The process of creating genetically modified organisms (GMOs) can cause all sorts of side effects. Inserting foreign
genes into a plant can create proteins that confer new traits such as herbicide tolerance or pesticide production
could yield proteins that have never been in the food supply. GMOs can be engineered with genes from animals,
bacteria, viruses, or even humans. This is what makes GMO food potentially dangerous to your health. They can be
allergenic, carcinogenic, and toxic.
Why be concerned? One of many good reasons is that these laboratory-created mutations are unlabeled, virtually
untested and on grocery shelves everywhere. Corn and soybeans are at the top of the list. Corn and soy is in a lot of
food products today. Genetic engineering is being done to fish and meat too.
You can help get this food altering change out of our mainstream food supply too. Say No To GMOs!
http://www.saynotogmos.org/ supports mandatory labeling, long-term independent safety testing, more stringent
regulation and full corporate liability for damages resulting from the irresponsible introduction of GMOs to the food
supply and environment. Another site is Food Democracy Now where you can help keep our food supply clean and
healthy, to vote against these changes: http://www.fooddemocracynow.org/campaigns/
15 Genetically Modified Foods to Avoid , most GMOs first.
(check the packaging to find Non-GMO if you want to eat these)::
1.
2.
3.
4.
5.
6.
7.
8.
Soybeans
Corn (stay away from as much as possible)
Potatoes
Tomatoes
Cottonseed (used in cooking oils)
Canola
Sugar from sugar beets
Sugar cane
9.
10.
11.
12.
13.
14.
15.
Hawaiian papaya
Pineapples
Sweet peppers
Zucchini and yellow squash
Bananas
Strawberries
Cocoa beans
2. Iodine: This mineral is a necessary component of T3 and T4 in thyroid development and health.
IMPORTANT: Research shows that supplementing tyrosine and iodine may actually make a thyroid
condition worse even though they can make a person feel more energetic. Iodine has been shown to trigger
autoimmune thyroid disease such as Hashimotos. Tyrosine has been shown to potentially suppress thyroid
activity. Check with your doctor.
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Iodine/Primary sources: Iodine combines with the amino acid tyrosine and gets converted into the two
thyroid hormones. For this reason, getting sufficient amounts of iodine through foods such as fish,
seaweed, iodized salt, and shellfish is critical for the optimal function of the thyroid. Good options include:
Sea vegetables (kelp, dulse, hijiki, nori, arame, wakame, kombu), seafood (clams, shrimp, haddock, oysters,
salmon, sardines).
Healthy Salt: Use Celtic Sea Salt (which you can buy with or without iodine). Ask your doctor if
it should have iodine by checking your lab testing results. Celtic Sea Salt refers to naturally
moist salt harvested from the Atlantic seawater off the coast of Brittany, France. This type of
salt are harvested using the Celtic method of wooden rakes allowing no metal to touch the salt.
It is naturally air and sun-dried in clay ponds and gathered with wooden tools to preserve its
living enzymes. Because it is unrefined, it contains live minerals and trace elements including
iodine, iron, calcium, magnesium, manganese, potassium and zinc. The 84 trace minerals provide the
necessary nutrients and protect the body from the harshness of sodium chloride that we consume from
commercial salt.
The appropriate magnesium content ensures that unused sodium is quickly and completely eliminated
from the body through the kidneys to prevent harm. You can get Celtic Sea Salt with or without iodine. It is
best to get it without.
Regular table salt also known as common salt is what we tend to use for cooking and for food
preservation. Table salt is refined (processed), removing 82 out of the 84 minerals in salt, leaving behind
only sodium and chloride. We know that over-consumption of table salt causes many untold health
problems.
Secondary sources: Eggs, asparagus, lima beans, mushrooms, spinach, sesame seeds, summer squash,
Swiss chard, garlic.
3. Selenium: An array of selenium-based proteins and enzymes help to do several things: they regulate thyroid
hormone synthesis and metabolism; convert T4 into the more accessible form of thyroid hormone, T3; and
maintain just the right amount of thyroid hormones in the blood and tissues, including the liver, kidneys, and
thyroid gland, as well as the brain. Selenium-containing enzymes also function in a protective detox capacity,
preserving the integrity of the thyroid gland when were under all kinds of stressoxidative, chemical, even
social stress! Selenium also helps the body to more efficiently recycle its iodine stores, which can become an
important concern as we grow older. ~ Marcelle Pick, OB/GYN NP Co-founder of Women to Women Clinic
in Yarmouth, Maine http://www.womentowomen.com/
Selenium can be found in: Brazil nuts, tuna, organ meats, mushrooms, halibut, beef, soybeans, sunflower
seeds (Note: selenium content of land-based foods is contingent on soil substrate selenium levels.)
4. Zinc, Iron and Copper: There are three trace metalszinc, iron, and copperthat play vital roles in
healthy thyroid function.
While research has shown that both hypothyroidism (underactive thyroid) and hyperthyroidism (overactive
thyroid) can sometimes result in a zinc deficiency, women with hyperthyroidism may be more prone to
zinc deficiency because an excess of thyroid hormone can increase the elimination of zinc in the urine.
When zinc is low in the body, TSH (thyroid-stimulating hormone), T4, and T3 can in turn become low in the
body. ~ Marcelle Pick, OB/GYN NP Co-founder of Women to Women Clinic in Yarmouth, Maine
Zinc sources: Fresh oysters, sardines, beef, lamb, turkey, soybeans, split peas, whole grains, sunflower
seeds, pecans, Brazil nuts, almonds, walnuts, ginger root, maple syrup Grade B.
Iron: Research is showing that there is a link between iron deficiency and decreased thyroid efficiency. If
you are both anemic and iodine-deficient, supplementing with iodine alone is unlikely to resolve the thyroid
imbalanceyou will also need to replenish your iron stores.
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Iron sources: Clams, oysters, organ meats, soybeans, pumpkin seeds, white beans, blackstrap molasses,
lentils, spinach.
Copper: A metal that is needed in trace amounts to produce thyroid-stimulating hormone (TSH). Its also
required for oxidizing iodine to form T4, so when your bodys supply of copper is poor, your rate of T4
production will be impeded. T4 keeps your bodys cholesterol synthesis on track, and one theory has it that
copper deficiency could be what makes people with hypothyroidism more prone to developing high
cholesterol and heart problems.
Copper sources: Beef, oysters, lobster, shiitake mushrooms, dark chocolate, crabmeat, tomato paste,
pearled barley, nuts, beans (soybeans, white beans, chickpeas), sunflower seeds.
IMPORTANT: Soy/soybeans may not be the best option if it is keeping your thyroid medication from
being absorbed and due to GMOd (Genetically Modified) seeds and plants. Ask your doctor.
5. Antioxidants and B Vitamins: Do you feel like youre aging too quickly? Have you had senior moments
and youre only 40? I want you to really get this. . . youre not getting old! What you are is having
oxidative stress, what scientists have found to be associated with degenerative diseases and the aging
process in general. You are deficient in antioxidants. Many common micronutrients have antioxidant
qualities; beta-carotene (vitamin A), vitamin C, and vitamin Ealong with selenium and iodine as
mentioned earlierare important antioxidants that help your thyroid gland neutralize the oxidative stress it
encounters on a daily basis.
In hyperthyroidism, the most common form of which is Graves disease, oxidative stress in the body can be
particularly high. The theory is that because the thyroid is more active, its using more oxygen, which leads
to an accumulation of oxygenated compounds that can harm your cells. This is why antioxidants are
recommended, especially in hyperthyroidism. The B vitamins (B2, B3, and B6) are also important for
thyroid function because they are involved in manufacturing T4. ~ Marcelle Pick, OB/GYN NP Co-founder
of Women to Women Clinic in Yarmouth, Maine
Antioxidants and B Vitamins Sources
Vitamin A (beta-carotene form): Kale, sweet potatoes, carrots, winter squash/pumpkin, spinach,
cantaloupe, broccoli, asparagus, liver, lettuce.
Vitamin C Sources: Guava, peppers (chili, Bell, sweet), kiwifruit, citrus, strawberries, broccoli, cauliflower,
Brussels sprouts, papaya, parsley, greens (kale, turnip, collard, mustard.)
Vitamin E Sources: Whole grains, almonds, soybeans and other beans, sunflower seeds, peanuts, liver,
leafy green vegetables, asparagus.
Vitamin B2 (riboflavin) Sources: Brewers yeast, organ meats, almonds, wheat germ, wild rice,
mushrooms, egg yolks.
Vitamin B3 (niacin) Sources: Brewers yeast, rice bran, wheat bran, peanuts (with skin), liver, poultry
white meat.
Vitamin B6 (pyroxidine) Sources: Brewers yeast, sunflower seeds, wheat germ, fish (tuna, salmon, trout),
liver, beans (soybeans, lentils, lima beans, navy beans, garbanzos, pinto beans), walnuts, brown rice,
bananas.
6. Low Glycemic Foods: Insulin resistance is associated with thyroid diseases resulting in hypoglycemia. In
order to keep from getting too hungry and spiking your blood sugar, creating cortisol, insulin and adrenal
problemsresulting in more symptoms of brain fog, being tired, moody, emotional spikes, hunger and
weight gaina low carbohydrate, low or no sugar and high protein diet is necessary. In this way, glucose
enters the bloodstream gradually which in turn modulates the amount of insulin release, keeping you
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steady and sane. Plus, a controlled insulin production means a more efficient us
usee of calories and less
opportunity for the body to store calories and gain weight. (See page 33 for a list.)
Essential Fatty Acids: Youve heard plenty about saturated and unsaturated fats,
7. Good Oils and EFAsEssential
right? Well, this diet keeps it simple. Health
Healthy
y hormone production, which includes the
production of thyroid hormones, depends on EFAs
EFAsessential
essential fatty acids. EFAs not only
contribute nutrients for hormones, but also for proper cellular communications, brain
function, and more.
Its estimated that up to 80 percent of the U.S. population fail to get enough EFAs each
day, thanks to our modern, overly processed diets. Add to our crippling diet tons of
hydrogenated and trans fats in so many of our foods and we are skewed! No, really. These
processed foods skew the bodys ability to properly metabolize EFAs so that the body converts anti
antiinflammatory good fats into inflammatory ones! As a result, we become even more deficient in EFAs.
The ideal ratio between omega 6 and omega 3 fats in EFAs is estimated to be 3:1 to 5:1. The average
Americans ratio is more like 25:1!
25:1!thanks to diets heavy in processed vegetable oils.
3 and Allowable Fats/Oils (organic if possible)
Essential Fatty Acids, Omega-3
Omega-3 fatty acids help reduce inflammation which is a majo
majorr contributor to thyroid
problems. Your lab tests from your doctor should show you
your levels of Omega-3 and
Omega-6.
6. You and your doctor can then plan how to raise or lower them.
Dry eyes
Dry skin
Dandruff
Dry, unmanageable hair
Patches of pale skin on cheeks
Cracked skin on heels and fingertips
Soft nails; brittle,
rittle, easily frayed nails
Chicken skin on back of arms
Excessive thirst
Frequent urination
Irritability
Depression
Aggressiveness
Allergies
Lowered immunity
Muscle weakness
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Fatigue, lethargy
Hyperactivity
Chicken skin on back of arms
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High fiber foods include lentils, kidney beans, brown and long grain rice, apples, pears, broccoli
cauliflower, green leafy vegetables, whole grains (but not in the first 6 months), including whole wheat,
bran and oats (if you can eat gluten), almonds, and flaxseed to name a few.
Fiber Supplements: When the foods you are eating just arent helping you and you experience
constipation, there are options with fiber supplements. Check with your doctor about any suggestions
he/she has first, and when and which of these can be used in the time of your treatment.
Psyllium: There are different supplement capsules at health food stores and psyllium husk is found
in Metamucil products found in most grocery stores.
FiberCon tablets, which use polycarbophil, a synthetic fiber: Usually I dont recommend anything
that is synthetic, but when in need! FiberCon tables have the filling and stool-softening effects of
fiber, but may not lower cholesterol or blood sugar like other fibers.
Dr. Levines Ultimate Weight Loss Formula: Drink mix that contains five types of healthful fiber. It
provides 17 grams of fiber in one serving. Dr. Levine suggests a serving before both lunch and
dinner giving you 35 grams of fiber a day as your baseline.
Suprafiber is an exclusive blend of DNoir Prunes and other top super fruits; gluten/psyllium free.
NOTE: I do not recommend Benefiber as it contains aspartame sweetener which is very bad for us.
Take Care of Yourself
THYROID MEDICATION Warning
If you switch from a low-fiber to high-fiber diet, be very careful that you are
getting your thyroid medicine at least an hour before eating in the morning.
Studies now show that its best to take at night before bed on empty stomach
so that the absorption of your medication is not impaired. High-fiber diets can
change your dosage requirements, so 6-8 weeks after starting a high-fiber diet,
you might have your thyroid function tested to make sure you don't need a
dosage change.
11. Spice It Up!: Dont skimp on spices and herbs! Make your meals pop with old
standby spices or try some new ones! You dont have to eat boring meals!
Just make sure to read labels: No MSG, added chemicals, coloring or sugars,
artificial sweeteners like aspartame and especially not high fructose corn syrup.
When youre on an
airplane, the flight
attendants will always
tell you that In the
event that the pressure
changes in the cabin the
oxygen masks will fall
down from the ceiling
panel above you; put
your mask on yourself
FIRST, then help the
person next to you.
Why? Because if youre
dead you cant help
anyone else!
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space while you eat. Take time to enjoy your food, taste it, reeeeeallly taste your food!
Enjoy meals in peace and good conversation with friends and family. Laugh and share
and allow the food you consume to nourish your body, brain and thyroid too. Your body
will thank you for it by performing better and better each day, I promise!
FORM: DAILY
MEDICATION AND
SUPPLEMENT
Check List
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8
P
10
P
O
1
P
3
P
O
7
P
10
P
O
Example 2:
I also use creams that are medicated, liquid Vitamin D, and a supplement tincture (all of which will change). These
are kept in my bathroom, so I have a separate list by them on my counter. Below, the S is for Synthroid Thyroid
Medication (which has to be taken separately and 1 hour before meals) I take this when I wake up half way
through the night to go to the bathroom (two birds, one stone!) The P stands for Pill, this is the pill that I take inbetween meals from the small pill box of them three times a day. D is for Drops of Vitamin D. De is for
Drops of a tincture. And C is for Cream. I use three different medicated creams.
Creams: I also write when to use them on the caps of the jars with a permanent marker: AM ONLY, AM/PM/PM and
PM/PM ONLY for example. I write the time on them as well to remember when to take them. With our fog brain
symptom, writing down everything is imperative!
Drops and Tinctures: I do the same on the liquid drop bottles. This way, theres no guess work.
Date our containers: Its nice to know how long a supplement lasts when its a cream or liquid.
S
P
______
D De 9am
C
C
D 4 pm
C
C
De 7
D 11 pm
C
C
TIP: Take advantage of technology! Cari, who edited this eBook, says that she sets the alarm clock on her
cell phone to remind her to take her meds, supplements and to apply creams.
WHEN TO TAKE MEDICATIONS
Your doctor will instruct you when to take your medications and supplements. It can feel constricting and
overwhelming some days, but using checklists really makes it all manageable and less stressful.
Consistency is the key. Im a late night person so my times can vary a bit depending on when I get to bedand so
changes the time I get up in the morningbut try to keep these as consistent as possible to keep the supplements
working in your body consistently for you.
Work and Travel, Plan Ahead: If youre traveling or just going to be out for more than a couple of hours or at work
all day, plan ahead to take your pill/supplement supply and notes for the time and what to take with you. I use
individual pill holders for quick trips. This is true for your foods as well, plan ahead to take what you need with you
or know you can buy it somewhere.
If you think youll be on a regimen of supplements and medications for a while, use your computer and set it up for
a quick print out and just do the check marking.
A NOTE ON SLEEP AIDS
Problems with sleep are a symptom of thyroid diseases. Melatonin is very helpful when taken hour before bed,
1-2 mg. (Check with your doctor.) Melatonin is great as it has no side effects in the morning. Caffeine negatively
affects melatonin and keeps you from sleeping soundly. It can be found in most any store in the vitamin section.
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14.
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COOKBOOKS
COOKBOOKS THAT SUPPORT THE RESET
RESET THYROID DIET
Enter The Zone: A Dietary Road Map to Lose Weight Permanently, Reset Your Generic Code, Prevent Disease,
Achieve Maximum Physical Performance by Barry Sears
The Anti-Inflammation Diet and Recipe Book: Protect Yourself and Your Family from Heart Disease, Arthritis,
Diabetes, Allergies - and More by Jessica Black
The Fat Flush Foods: The World's Best Foods, Seasonings, and Supplements to Flush the Fat From Every Body
by Ann Louise Gittleman
Gary Nulls Mind Power, Rejuvenate Your Brain and Memory Naturally, Gary Null, Ph.D.
The Hamptons Diet : Lose Weight Quickly and Safely with the Doctors Delicious Meal Plans by Fred Pescatore
The Paleo Diet, Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat by Loren Cordain
The 7 Principles of Fat Burning, Ignite your fat-burning hormones with a tailor-made eating and exercise plan
thats right for your body type. 4 Types: Adrenal, Ovary, Thyroid, Liver. By Eric Berg, DC
The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss by
Arthur Agatston
A special edition to this group is The Thyroid Diet by Mary Shomon. Not a cook book
per se, but a comprehensive thyroid diet guide when youre ready to get really serious
about all the fine tuning as to what to do to maintain your thyroid health. It includes
such information as what herbs and alternative measures to use for fatigue, weight
control/loss, constipation and depression. It does take you back into dairy and gluten
however.
CONSTIPATION
A very nasty symptom of hypothyroidism is constipation. Eating this new diet will sometimes add to constipation
unless youre diligent about getting vegetables, fiber and water in early in the day and getting your body up and out
for exercise. See the FIBER section for more on this.
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PROTEIN POWDER
You can also use protein powder smoothie drinks for one of your meals. Use protein powders recommended by
your doctor or those made from rice or egg white protein at first vs. whey and milk, they are the easiest on your
body.
PROTIEN POWDER SMOOTHIE BLENDER DRINK
1-2 servings of protein powder (follow directions)
1-2 cups of almond or rice milk
1 tbsp. ground flaxseed or a tbsp of flaxseed oil
Fruit: 1 banana or cup of strawberries or blueberries
1 tbsp. almond butter (if you want extra nut protein)
You can also add:
Fiber supplements (see Fiber section earlier.)
- 1 Tbsp. of olive oil.
Powdered vitamins
Freeze dried greens
Make it green! You can also put in a handful or so of fresh spinach, dark green lettuce or fresh greens and make a
green smoothie, getting your veggies in easily!
QUINOA AS SOURCE OF TASTY AMINO ACID-RICH PROTIEN
A recently rediscovered ancient "grain" native to South America, quinoa (pronounced kinwa) was once called
"the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is quinoa
high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential
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amino acids. And, not only is quinoa's amino acid profile well balanced, making it a good
choice for vegans concerned about adequate protein intake, but quinoa is especially wellendowed with the amino acid lysine, which is essential for tissue growth and repair. In addition
to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very
good source of manganese as well as a good source of magnesium, iron, copper and
phosphorus, this "grain" may be especially valuable for persons with migraine headaches,
diabetes and atherosclerosis.
Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like
spinach and Swiss chard. Quinoa is a tiny light beige seed that has a fluffy, creamy, slightly crunchy texture and a
somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year. Use
in place of rice and in soups. From The Worlds Healthiest Foods,
http://www.whfoods.com/genpage.php?dbid=142&tname=foodspice
SNACKS
The American usual fair for snackscandy, chocolate bars, latte drinks, coffee, soda (diet, sugared, decaf or full
octane) and processed carbs and packaged chips are 99% bad for us. We all know that, but we eat them anyway
and certainly crave them as were so programmed mentally as well as addicted physically to them.
Plan Ahead: Retraining your brain and changing how you unconsciously reach for snacks will be a big pattern and
habit buster. It will also cause you to feel like youre going through withdrawal. You are! It can be very hard at first.
But, plan ahead; never leave yourself open to having nothing in your purse, briefcase, office drawer, lunch sack or
refrigerator thats good for you. Ive very simply carried a protein bar and a container of nuts with me at all times
for over three decades due to hypoglycemia.
Fruits/Vegetables: An apple, banana, pear, peach, etc., plus any vegetables. Dip in hummus (ground chickpeas) for
a good source of protein and flavor.
asparagus
bean sprouts
beet greens
broccoli
aubergine
beets
brussles sprouts
chives
cabbage
cauliflower
celery
cucumber
endive lettuce
mustard greens
radishes
spinach
swiss chard
watercress
collards
dandelion leaves
greens
kale
kohlrabi
leeks
okra
onions
parsley
peas
peppers
pimento
pumpkin
rutabagas
string beans
turnips
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NOTE: Some fruits are higher on the Glycemic index than others, which can make you feel faint due to the
sugar content. Make sure to eat with some protein or stay with LOW and MEDIUM if you experience dizziness,
lightheadedness or headaches.
Nuts: A great source of protein and good oils too. A handful of almonds, cashews or walnuts and almond or cashew
butters are good on rice crackers as well on bananas or apples with cinnamon (or all alone on a spoon!) Some
doctors will steer you away from peanuts and peanut butter, even organic at when youre first starting as peanuts
are actually not metabolized well in our bodies. Ask to be sure.
Gluten-Free: When youre starting off on your Reset Thyroid Diet, you will be, or may be required to be gluten-free
for a while. If you want a snack thats in bar form and some chocolate flavor too, RAW REVOLUTION makes some
really yummy ones. You can eat any of their choices. I tend to stick to the ones with nuts in them to get the balance
of protein. After youre reset button has been pushed and youre doing better after the first 6 months youll have
to read, read, read labels. http://www.rawindulgence.com/
http://stores.homestead.com/rawrev/-strse-Chocolate-%26-Cashew/Categories.bok
WATER
Watergood, clean drinking water, is as precious as goldthough treated very badly and almost ignored in the
past 80 -100 years as carbonated drinks, sodas and other man-made beverages had stepped forward to take the
place of drinking good, clean water.
We need to drink water, plain water, more than other beverages for many good reasons. And, when we exercise,
we need to be sure to drink even more to keep our bodies hydrated.
Water is the most important nutrient for life. We can exist without food for months, but without water we can
only survive for a few days. Your body is made up of 75-90% water. Your brain is 85% water. Drinking your
allotment throughout the day to keep you body tapped up! is essential:
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Brain function
Aids circulation
Helps control the body's temperature
Lubricates and cushions joints
Keeps the skin healthy and elasticity
Helps remove and flushes out toxins from your body
Helps reduce appetite
an eliminate water retention and bloating
Can
To metabolize fats
parasites
chlorine
fluoride
dioxins
When in doubt about your tap water, a better option is a filtering system. There are plenty of great easy to find
systems on the market today like those from Brita or Pur, the pitcher o
orr the filter system kind that attaches
directly to your sinks water faucet.
The reason why filtering your own water is so important is because you also really want to avoid bottled water
unless it is absolutely necessary as it is a huge strain on the en
environment.
vironment. Plus, some bottled water may not be any
cleaner than tap water.
How much to drink?
Some studies say to drink half of your body weight in ounces. So, if you weigh 200 lbs, youd drink
100 ozs (or 12 8 oz. glasses) a day.
Other studies, like an Institute of Medicine Panel rejected this conventional wisdom and concluded
that on a daily basis people get enough water from normal drinking behavior, such as drinking
beverages at meals and in other social situations, and by letti
letting their thirst guide them.
What I think is true is a middle road. I know people who never drink plain water. I hardly think thats a good idea!
But drinking your body weight in ounces of water may be too much for some people too.
Eating from the Reset Food Rectangle,, you wont have lots of choices outside of plain water, nut milks and herbal
teas, but thats good too as youre cleaning out your body from sugars and additives that have messed it up for a
long time. Let your thirst be your guide. Ju
Just
st dont let yourself get too thirsty either, that means youre already
dehydrated.
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Heres a simple test to see if youre drinking enough water. Ready? Check you urine! Yup! If, after you urinate, you
notice that its pretty yellow, that means you need to drink more water. If its pale yellow to clear, congratulations!
Youre drinking enough!
When your body begins to lose from 1 percent to 2 percent of its total water, your thirst mechanism lets you know that
its time to drink some water. If you are healthy, then drinking whenever you feel thirsty should be an adequate guide of
how much water you need. ~ Dr. Mercola
http://articles.mercola.com/sites/articles/archive/2004/05/05/eight-glasses-water.aspx
Lemon water: Add fresh lemon to water daily to increase fresh vitamin C to help
strengthen your immune system, improve gut function and enjoy something tasty.
Into 8-10 ounces of hot or cold water, squeeze of a large or one small lemon. I
tend to use a large glass and have about twice the amount of water with a lemon
because I find that the more concentrated the lemon water its too strong it burns
my throat. Sweeten with Stevia if you like.
Other Beverages: Hot or cold, herbal teas and decaffeinated beverages are okay. Make a big pot of hot
strong herbal tea with 4-6 bags. Then, pour it over ice and enjoy a cold, yummy drink with lots of water
and flavor.
New products to flavor water: There are always going to be New and Improved!products to add to water
to make it more enjoyable, however, just remember to read the label. Watch out for unhealthy sweeteners
and chemical addictives for color or flavor.
Create a healthy water drinking habit: Use the WATER LOG to keep track of how much youre drinking and to get
used to this new pattern, use a piece of scratch paper to tally your 8 ounce glasses at a time or set a timer to go off
every hour to remind you to drink at - 1 cup (8 ozs) of water.
Its important to remember that a glass is 8 ounces. We have gotten used to biggie sized soft drinks and other
humongous drink containers and mistakenly think this is a glass. Get out a one cup measuring cup, fill it with
water, then pour this into a glass you would normally use and see what that looks like to get a realistic gauge of 8
ounces.
Seeing Is Remembering
When people ask me how Ive been eating that helped me get well and lose weight too, I say, Meat, fish,
vegetables, fruit, nuts, water. Period. Its a few more things than these, but very few during those first 6 months in
treatment for Hashimotos Disease.
My diet does not now look like the American Diet based on the Food Pyramid were used to seeing on cereal
boxes. This visual graph has been leading us down the wrong road long enough.
Im a very visual learner, and find that visuals really help to remember a new way of thinking. As I started eating
differently, feeling better and researching the best ways to eat I created the Thyroid Reset Diet around an easy to
understand and follow graph, a new diet picture that makes it easy for me to stay on course and into which to fit
your new patterns of thinking and behavior too.
But first, a little history lesson on how our American diet picture of eating healthy got locked into our minds.
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flour laced with sugars and fortified with additives weighs in heavily as the cause of obesity, diabetes and other
autoimmune diseases.
Though the Food Pyramid is updated every 5 years it is not going to help the majority of people with obesity and
other health problems as it will always contain the same array of choices telling us moderation is the key. If you
are addicted to and allergic to most of these choices and dont know how to eat differently, there is no moderation
and no solution to your problems that will get wors
worse. It just cant work.
Vegetables
Fruits
But, Im also going to get radical here and literally change the picture completely! Were going from the Food
Triangle to the Food Rectangle! We are resetting and retraining your brain, body and habits to reset your health
for a lifetime of eating the best way for your best health, mind, body and spirit.
INTRODUCING THE NO EXCUSES RESET FOOD RECTANGLE CHEAT SHEET!
Ive explained your YES and NO foods earlier; here Ive summarized those pages into a handy--dandy cheat sheet.
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This rectangle of columns (vs food pyramid) is easy to follow for nutrient-rich choices while grocery shopping,
eating at home or ordering at a restaurant. It also reminds you of those foods that are toxic to you during your Get
Back Your Life beginning phase where you need to detox and clean out your body to reset your health.
You can print just this one page Reset Food Rectangle and take it with you shopping, cooking or ordering your next
meal. Keep copies everywhere and with you at all times to help retrain your brain and habits to rebuild your health.
Youll see 3 distinct levels of food groups from which to choose.
The middle column is your safe, nutrient-rich, rebuild your health and Get Your Life Back eating zone. You get the
green light here!
GREEN LIGHT!
Down the middle column is all the good stuff your body needs and can use for the best fuel, stay
healthy and slim. Youll eat most80%of your foods from here.
BLACK BUFFER ZONE EXTRAS
The next outer columns (which could be yellow, but its hard to read!) are Buffer Zone Extras. Youll
eat the other 20% of your foods from here.
That adds up to 100%! So0% from the outer columns.
NO ZONE
Kind of says it all. I like calling these fat flaps! Fold them under and youll understand why!
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Alcohol
Yes
Buffer Zone Extras
Butter
(real butter)
Dairy
Fruit
Dried (too much
sugar content) and
Juice with no pulp.
Gluten/Grains
Gluten/Grains
Wheat, whey (in
most protein
powders), barley,
bulgur, durum,
kamut, millet, oats,
rye, semolina, spelt,
and triticale. Gluten
is laced into most
foods (read the
labels).
MSG
Monosodium
glutamate
Nuts
Peanuts, peanut
butter: Its hard to
digest and not as
good for you as
others in YES
column; pine nuts.
Oils
Corn, soybean,
canola, safflower,
margarine;
hydrogenated oil or
partially
hydrogenated oil,
polyunsaturated
fats.
-Fried or deep fat
fried foods.
Yes
Buffer Zone Extras
A-Z
Beans
Chickpeas, lima,
black, kidney, lentils
Caffeine
Cream of Buckwheat
Not a wheat so no
gluten, use in place
of oatmeal.
Fruit Juice
With pulp only.
Gum/Mints
Spry with Xylitol
sweetener.
Herbs
Eggs
Grass-fed and/or cagefree or free-range;
Omega-3
Fish
Especially cold-water
fish like wild salmon
and tuna 2-4xs/wk.
Fruit
Meat lean
Grass-fed and/or freerange products. (No
steroids, antibiotics,
growth hormones,
nitrates and
preservatives.) White
meat poultry, lean
beef, bison, lamb, pork
and wild meats such as
elk/deer.
Mustard
Dijon and whole
grain mustard.
Refined foods
Salt
Celtic Sea Salt.
Rice
White, processed.
Spices
Check label for MSG,
gluten and sugars.
Sugar or Artificial
Sweeteners
Table sugar, cane
sugar, honey, high
fructose corn syrup
(read the labels).
Sweetener
Stevia
Vinegar
Apple cider, wine
vinegar, balsamic,
rice wine.
Milk Alternatives
Almond, hazelnut,
coconut, rice.
Nuts
Almonds, cashews,
walnuts.
-Nut Butters
______NOTE______
There are numerous
other extras you can
enjoy, just stay out of
the RED - NO ZONE!
(The fat flaps!)
Nuts
Pecans.
Almond, cashew.
Protien Powder
Made from rice or
egg whites.
Pumpkin, sesame,
hemp to name a few.
Oils
Protien/Power Bars
RAW REVOLUTION.
Quinoa
Use in place of rice
and pasta.
Seeds
Spices/Herbs
Water
Lots! Decaf herbal teas.
Processed foods
Rice
Brown or other dark,
non-processed.
Legumes/Beans
Maple Syrup
Grade B.
NO ZONE
Foods that interfere
with thyroid function
Vegetables
Corn, Soy and all
soy products, white
potatoes.
And, specific to
thyroid health:
Raw broccoli,
cabbage, brussels
sprouts, cauliflower,
kale, spinach,
turnips, cassava or
yuca.
______NOTE______
After 6 months of
eating clean and
rebuilding your
health, you will
notice that you dont
need to eat in the
RED-NO ZONE any
more. Your body will
stop craving
unhealthy foods
laced with sugars
and additives and
your addictions to
them will diminish,
some will be gone
altogether.
Vegetables
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EXERCISE
Weight gain is a symptom and a problem with hypothyroidism. For those with hyperthyroid, weight
gain or loss is an issue. Why is not clear. Research suggests that it may be hunger causing excess
calorie intake, or an impaired endocrine system triggering poor digestion, insulin resistance, or
adrenaline resistance. Like taking too high a dosage of hormone replacement medication (reminder of
my story: I gained 50 pounds on too high dosage of estrogen replacement.), in hypo- or
hyperthyroidism, if you are taking thyroid medication the dosage or brand of medication may be
causing it. The bottom line is, to keep your metabolism humming and to get your whole body realigned to work
better for you, you absolutely need exercise. This isnt new of course, but with thyroid problems its essential to
your sanity and getting your life back.
Exercise does a couple of really important things for you,
it helps burn calories
burns fat
strengthens your musclesstretches your aching muscles, gets you outside or into a different environment
reduces insulin levels
raises resting metabolism
helps combat imbalances in leptin, insulin, and growth hormone
Your body needs to move daily anyway, but with an autoimmune disease/thyroid problem, or if you have
fibromyalgia or other conditions (often linked to thyroid problems) that make it painful to move, you still need to
get off your Yeah, but, and move.
According to experts, healthy people of normal weight need 60 minutes of physical activity a day to maintain
weight and avoid excess gain. Meanwhile, half of us do less than 30 minutes of moderate activity a dayand only
one in four is actually active for 30 minutes or more.
Now, add in the symptoms of thyroid disease and you might feel overwhelmed thinking about exercising with your
muscle aches, fatigue, depression and such. But, walking, stretching and moving even 10 minutes a day to start is
HUGE in order to jumpstart the benefits of getting your metabolism up, blood and oxygen moving in your body and
brain, and digestion moving. Since constipation is a thyroid symptom, exercise helps to get things moving! along
with the Reset Thyroid Diet.
We dont plan to fail, we fail to plan. Yes, Im using it again here! This old adage is
absolutely true for exercise. Make a PLAN and stick to it, adjusting as you go (write in
pencil!). Over time it will become a new healthy habit and pattern that your body wants to
follow. Keep a LOG to keep yourself honest!
WHAT KIND OF EXERCISE?
FORM:
EXERCISE PLAN
FORM:
EXERCISE LOG
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2. Aerobics/Pre- and Post Exercise: Even if youre just walking 10 minutes, make sure to stand stretch for a
couple of minutes first and again after you get back. Stretching your muscles gets oxygen into them and
blood moving.
3. Strength Training: This is actually more important than aerobics because, when you build lean muscle, you
give your body the ability to burn more calories even when you're not exercising. Plus it will help to
strengthen your joints where you may have weakness now.
4. Mind-Body Techniques: Yoga and tai chi are gentle, slow exercises that can actually reduce the body's
stress hormones, and some practitioners believe they can help your thyroid condition.
NOTE: A pound of fat only burns around 6-10 calories each day while a pound of muscle can burn up to 60
calories per day. Adding more muscle means burning more calories naturally.
In Mark Sissons book The Primal Blueprintfor diet and exercise to reprogram your genes for effortless weight
loss, vibrant health, and boundless energyhe has a nifty Primal Fitness Pyramid that I want to share with you
here. He explains these levels of exercise and movement more fully in his book, but you get the picture. Mark is in
his late 50s and a great example that aging doesnt have to look like most people fear. Hes awesome!
Sprint
"All out" efforts.
<10 minutes total duration
Once every 7-10 days
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DENTAL CARE
Autoimmune diseases and cancer are caused by inflammation in our bodies. Thyroid diseases are made worse by
inflammation. Dental problems spread into our body and create inflammation that can keep us feeling fatigued and
out of it on an ongoing basis. Get a check up at least annually and have the work done to keep your teeth, gums
and jaw healthy.
The opposite is also true, that the thyroid gland has been said to cause problems with tooth decay and overall dental
health. Underactive thyroid (hypothyroidism) and overactive thyroid (hyperthyroidism) can leave patients
susceptible to poor dental health, as can the treatment for thyroid cancer.
HYPERthyroidism: An overactive thyroid gland is sometimes associated with advanced gum disease.
HYPOthyroidism: Adults may have an enlarged tongue, difficulty maintaining healthy gums or may have
difficulty with wound healing or the sense of taste.
FLUORIDE
The U.S. National Research Council states that fluoride exposure can affect thyroid function, and that fluoride was
previously used to suppress thyroid activity. The Fluoride Action Network also notes that fluoride is most beneficial
when it is applied directly to the teeth, rather than ingested. Further, it is noted that fluoride does little to prevent
cavities on the chewing surfaces of the teeth. Therefore, someone who ingests a great deal of fluoridated water may
be at risk of developing thyroid problems, as well experiencing tooth decay.
This again is a good reason to consider getting a water filtration pitcher or system as discussed under the WATER
section.
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FORM:
PRACTITIONER
APPOINTMENT
LOG
FORM:
MASTER
PRACTITIONER
APPOINTMENT
LOG
COMPANION: Its companion is the Master Practitioner Appointment Log where you just jot in
who you saw when. This list is a quick reference when you might see multiple healers, including your primary
practitioner, a nutritionist, massage therapist, physical therapist, chiropractor, and others over time. Its such a
waste of time to look through your calendar trying to figure out who you saw when if you need to know for any
reason. These logs will make your life and health plan easier.
RESOURCES
You may be given or collect resources that will be helpful to your wellness. These might include exercise programs,
chiropractic or bodywork practitioners, food packages to find for yourself, shopping ideas, etc. A clear pocket page
or two is good for these items.
FORM:
INSURANCE
COMPANY /
BILLINGS LOG
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As a Lifestyle Coach with a Masters Degree in Social Work, I know that it goes without saying that we are wholistic
beings. It is said that. We are not human beings having a spiritual experience, but we are spiritual beings having a
human experience! We are mind, body, spirit and more. If all our facets arent working together and sparkling, we
are wobbling. In this out-of-balance state we are ripe to create dis-ease.
Always think of life and your daily decisions in the following light. On one end of the spectrum is fear, dis-ease,
feeling out of it, tired and depressed. On the other end of the spectrum is peace, joy, health, feeling alive and
vibrant!
What you do today and every day will move you further towards one end or the other of the spectrum. We have to
choose on a daily basis how we want to feel, think, act and live our lives.
Fear
Dis-ease
Stress
Feeling Out of Control
Tired and Depressed
Peace
Health
Calm
Feeling In Control
Alive and Vibrant!
Your thyroid problem is affecting your whole life. In order to get your life back, youll need to start taking better
care of yourself on every level. Youll need to do everything it takes to move towards and stay in peace, health,
aliveness and vibrancy, even when you just want to sleep! I understand.
I love to share the bigger picture of our wellness. We have so many options for better health and a better life
experience today than any time in history. The choices we make today and this day forward will support our good
health and state of mind to help us be around a long time and to want even more for our healthy, lovely lives!
I speak internationally on stress management and life balance and share a lot about stress
management in my blogs www.thyroidu.com and www.drdeclutterblog.com. Life can feel like its just too much
sometimestheres stress out there and stuff happens . . . and we are dealing with this dis-easewe can feel
out of control and overwhelmed. But, we need to remember that we can take control over what is important: what
we think, feel and do on a daily basis and how we act, react and respond to stressors. Take charge where you can,
keep going even on the hard days. Remember,
1.
2.
3.
4.
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5. Its our job to decide if we will be a victim to lifes ebbs and flows, to others issues that bug us, or. . .
6. If we will stand still, still our minds and see the bigger picture in peace and calmknowing that life
happens every second; that we have little control over anything; and that its time to take care of
ourselves and our healthwell create a more balanced life for ourselves.
The question is not, What if I die tomorrow?
It is, What if I live another 20 or 30 years the way I am?
~This quote is on the back of my book,
Letting Go With All Your Might,
A guide to life transitions, changes, choices and effective redecisions
http://www.drdeclutter.com/bookstore/letting-go-book
Stress management will help to support your adrenal glands. If you support your adrenal glands, you support your
thyroid gland and all other parts of your beautiful body!
TIME MANAGEMENT
Like stress, dealing with time and deadlines is something you can choose control over. Getting back in charge of
how you deal with time and priorities, and how you use time will help you help yourself each day. See my blogs for
articles on Time Management, www.thyroidu.com and www.drdeclutterblog.com
ORGANIZING
As Dr. DeClutter, a professional organizer for over 10 years, I know how much being organized and maintaining
our space can help us feel calmer and in control, both of which are needed more and more with handling our
thyroid problems. When were distracted due to disorganization, we zap our adrenals even more, causing stress and
frustration, embarrassment and low-self esteem. If we have fog-brain, clutter and distractions are no help. See my
blogs for articles on Brain Health at www.thyroidu.com and on Organizing at www.drdeclutterblog.com
EDUCATION
Education is keyand there are a good number of books and blogs out there now that are telling the facts, truth
and stories to help you to understand your thyroid condition and to feel and stay well. I have lists of some of these
books and sites in this Manual. Follow my blog and find more as I do: http://thyroidu.com
SPIRITUALITY
Taking time daily to just be is very important to our over health and happiness. Life isnt
out there, its in here. Take time to just be with yourself and/or nature to contemplate
spirit, God, the Universe, Source, etc. Let more of what you love and enjoy show itself to
you.
Do you know Louise Hays work? In her landmark, bestselling book, You Can Heal Your
Life,which she wrote after healing herself from cancer and helping thousands of people
with AIDS and other dis-eases worldwide. She has some thought provoking work for us to
do to help ourselves heal even deeper. In this book she has THE LIST, expanded from
one of her other books, Heal Your Body. If you know her work, all you have to do is say,
Is my health problem
creating all these
symptoms and
problems for me and
shutting me down, or
Did I shut me/myself
down with my hurt,
anger, beliefs and
mental and emotional
causes somewhere in
my life?, and these
symptoms and this
dis-ease are the
result and (just) the
reminder to let it go?
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Have you looked at Louises LIST for that? or, What would Louise say? when someone talks about some physical
pain or health problem they have.
If you dont know her, THE LIST is a very long read of seemingly endless health issues we humans have. The
principle of Louise Hays work is that for each health issue or dis-ease that we have there is a corresponding or
correlating mental cause from your past. This begs the chicken and egg question: Is my health problem creating
all these symptoms and problems for me and shutting me down, or Did I shut me/myself down with my hurt,
anger, beliefs and mental and emotional causes somewhere in my life?, and these symptoms and this dis-ease
are the result and (just) the reminder to let it go? And, if the latter is true, then its my job to redecide, shift and let
them go. The outcome . . . my dis-ease will let go of me!
Here are a few examples pertinent to thyroid health from THE LIST.
PROBLEM
PROBABLE CAUSE
Thyroid
Hyperthyroidism
Hypothyroidism
Goiter
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Many of the symptoms for thyroid problems are in THE LIST. If you want to pursue this further you can find Louise
Hays book YOU CAN HEAL YOUR LIFE online or in any bookstore.
In my workbook, Letting Go With All Your Might A guide to life transitions, change,
choices and effective redecisions, you can also find over 40 exercises on how to shift and let
go of the past, old beliefs and traumas. Available in my online bookstore:
http://thyroidu.com/bookstoreresources/
This book is used by counselors, therapists and Life Coaches worldwide due to the
comprehensive exercises and 11-Stage ReDecisions Model.
LIFELONG LIFESTYLE
After Your Initial Treatment Period and Maintenance
By the last editing of this manual, Ive in month nine of my healing process. The weight has stayed off easily and
my symptoms are almost all down from 10s to 1-3s on the pain register! Needless to say, taking care of your
health with a thyroid problem is now a life-long job and lifestyle change. There is support in groups and online
where you can get together with others dealing with the same or similar issues to get the soft accountability to
keep going and getting better and better at eating well, exercising and taking great care of yourself.
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FREE TELESEMINARS
I have several free teleseminar recordings in my online bookstore that have helped many others. Check them out at
my online bookstore: http://www.drdeclutter.com/bookstore
TRANSFORMATIONAL EXPERT
I have a Masters degree in Social Work and work with people one-on-one by telephone. The symptoms of thyroid
problems can cause a tail-spin of anger, sadness, grief and feeling lost and alone. Not everyone can hear us or
wants to listen to our stories that have been going on for decades.
I just cant get with it! is what I hear from my clients. Thats absolutely valid feedback. I can help you get regrounded while youre still dealing with symptoms of depression, dizziness, fog-brain, physical pain and more.
I do understand as Im in my thyroid problems story too, and will be for my lifetime on some level though I do
believe in healing and miracles, for me and you! Ive realized ways to help myself move past the fatigue, confusion
and depression that can come in waves and when I least expect it. I can help you too.
Find out how to work with me one-on-one at www.drdeclutter.com/organizer/life-coach
Email me at kim@thyroid.com and well discuss your needs.
Check back at www.thyroidu.com for new offers as well.
SPEAKER
I also speak to groups everywhere on stress, change, motivation, organization and wellness. See more at
http://www.drdeclutter.com/presentations
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