Hashimoto’s Food Pharmacology
Page 13
Studies have also shown that organic fruits and vegetables have higher levels of antioxidants, which have anti-inflammatory benefits. Organic farmers rotate crops, use compost as fertilizer, and rely on natural alternatives to pesticides—strategies that lead to more nutrient-rich soil (this means more nutrients for the produce), slower growth (more time for nutrients to develop), and crops that have to fend for themselves (this results in an increase in protective compounds that can benefit us).
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MERCURY LEVELS IN FISH
HIGHEST MERCURY: AVOID EATING
Mackerel (king)
Marlin
Orange roughy
Shark
Swordfish
Tilefish
Tuna (bigeye, ahi)
HIGH MERCURY: EAT NO MORE THAN THREE 6-OZ. SERVINGS A MONTH
Bluefish
Grouper
Mackerel (Spanish, Gulf)
Sea bass (Chilean)
Tuna (canned, white albacore)
Tuna (yellowfin)
LOW MERCURY: EAT NO MORE THAN SIX 6-OZ. SERVINGS A MONTH
Bass (striped, black)
Carp
Cod (Alaskan)
Croaker (White Pacific)
Halibut (Pacific and Atlantic)
Jacksmelt (silverside)
Lobster
Mahi-mahi
Monkfish
Perch (freshwater)
Sablefish
Skate
Snapper
Sea trout (weakfish)
Tuna (canned, chunk light)
Tuna (skipjack)
LOWEST MERCURY: ENJOY TWO 6-OZ. SERVINGS A WEEK
Anchovies
Butterfish
Catfish
Clams
Crab (domestic)
Crawfish/crayfish
Croaker
Flounder
Haddock
Hake
Herring
Mackerel (North Atlantic, chub)
Mullet
Oysters
Perch (ocean)
Plaice
Salmon
Sardines
Scallops
Shad (American)
Shrimp
Sole
Squid (calamari)
Tilapia
Trout (freshwater)
Whitefish
Whiting
Adapted from American Pregnancy Association, “Mercury Levels in Fish,” http://americanpregnancy.org/app/uploads/2013/03/mercurylevelsinfish.pdf.
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Nonorganic produce has varying degrees of pesticide residue; some varieties are safer to buy than others. I rely on the Environmental Workgroup (EWG), a nonprofit consumer-protection agency, to help determine my must-buy organic fruits and vegetables. Every year, they produce the “EWG’s Shopper’s Guide to Pesticides in Produce,” which includes two lists: the Dirty Dozen Plus and the Clean Fifteen. The Dirty Dozen Plus reveals the produce with the highest loads of pesticide residue, and the Clean Fifteen lists the produce with the least. We can use these lists to help make choices that lower your pesticide exposure (and save money when possible).
Organic and nonorganic produce is usually clearly marked when you shop at a grocery store. You can also go to a farmers’ market or a local farm to pick up quality ingredients! To help you decide if you want to purchase from a farm:
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EWG’S 2018 SHOPPER’S GUIDE TO PESTICIDES IN PRODUCE
THE DIRTY DOZEN PLUS: CONTAIN THE MOST PESTICIDE RESIDUE
Strawberries
Spinach
Nectarines
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potatoes
Sweet bell peppers and hot peppers
THE CLEAN FIFTEEN: CONTAIN THE LEAST PESTICIDE RESIDUE
Avocados
Sweet corn*
Pineapples
Cabbage
Onions
Sweet peas frozen
Papayas*
Asparagus
Mangoes
Eggplant
Honeydew melons
Kiwis
Cantaloupes
Cauliflower
Broccoli
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Ask if the farm is certified organic or if it has any other certifications that would imply safer farming practices.
Ask if GMO seeds are used or if seeds are heirloom and/or certified organic.
Ask to take a farm tour. (If you see nets, this is a good sign—they are sometimes used in place of sprays for pest control.)
Additional Tips for Choosing Quality Ingredients
Read the labels—the label will disclose so much about what is in the food. Try to focus on foods that do not carry labels: fresh fruits and vegetables, fresh meats. Canned foods that are organic generally have only water and salt in addition to the food item.
Shop the perimeter of the grocery store. The outside of the store generally focuses on fresh fruits, vegetables, and protein.
Food additives and preservatives can cause a host of problems including behavioral issues, headaches, confusion, and gastrointestinal issues, to name a few. Avoid foods that have additives such as: Artificial sweeteners
BHA/BHT
Carrageenan
Casein (and anything with the word “casein” in the description)
Food dyes
Lactose (and anything with the word “lactose” in the description)
Monosodium glutamate (MSG)
Sodium benzoate
Soy
Sugar alcohols
Thickeners
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SUBSTITUTIONS FOR TRADITIONAL INGREDIENTS
INGREDIENT TYPE
TRADITIONAL INGREDIENTS TO AVOID
APPROVED INGREDIENTS FOR AUTOIMMUNE, PALEO, AND INTRO DIETS
Cooking oils
vegetable oil, canola oil, corn oil, peanut oil, seed oils, nut oils
AI: cold-pressed oils, coconut oil, avocado oil, olive oil, grass-fed animal lard
Paleo: ghee, AI oils (see above)
Intro: all of the foods approved for AI and Paleo (see above)
Gluten-containing products
whole-grain flour, couscous, pasta, breadcrumbs, oats not labeled gluten free
AI: cassava, tapioca, arrowroot and coconut flours; spiralized vegetable noodles (zucchini, sweet potato, butternut squash); spaghetti squash
Paleo: almond flour, AI flours (see above)
Intro: chickpea flour, quinoa, rice, gluten-free pasta, gluten-free breadcrumbs, gluten-free oats, AI and Paleo gluten-free products (see above)
Dairy products
products derived from the milk of cows, sheep, goats, camels (although some may be able to tolerate camel’s milk): milk, yogurt, ice cream, cheese, butter, protein powders (whey); sneaky ingredients such as casein, whey, lactose, lactic acid (look for variations of these names in ingredient lists)
AI: coconut milk, coconut yogurt, coconut ice cream, frozen banana/fruit ice cream, coconut butter, hydrolyzed beef protein, nutritional yeast*, coconut oil, vegetable shortening from palm oil for baking, duck fat in place of butter for roasting
Paleo: nut milks, almond yogurt, almond ice cream, pea protein, egg white protein,* cashew cream cheese, AI nondairy products (see above)
Intro: vegan cheese (such as Daiya), camel’s milk*, AI and Paleo nondairy products (see above)
Sweeteners
sugar (cane sugar, dextrose, corn syrup, fructose, brown sugar, raw sugar, Sucanat, turbinado, agave, nectar); artificial sweeteners (aspartame, sucralose, saccharin, acesulfame)
AI: honey, maple syrup, molasses, fruit juice (fresh squeezed), dates
Paleo: coconut sugar, stevia, monk fruit, coconut palm sugar, xylitol, trehalose, AI-approved sweeteners (see above)
Intro: all of the foods approved for AI and Paleo (see above)
Thickeners
/> thickeners: cornstarch, potato starch, gums
AI: arrowroot powder, tapioca powder, gelatin
Paleo: chia seeds, AI thickeners (see above)
Intro: all of the foods approved for AI and Paleo (see above)
Eggs
whole eggs, egg white protein, dried egg
AI: hydrolyzed beef protein (not a binder), gelatin, apple cider vinegar, applesauce (for baking)
Paleo: flaxseed, chia seed, pea protein, AI egg replacers (see above)
Intro: all of the foods approved for AI and Paleo (see above)
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Stocking Up on Safe Ingredients
As you’re getting ready to transition to one of the dietary templates, you may be wondering how you’ll ever replace everyday traditional ingredients, like cheese, butter, vegetable oils, protein powders, flours, and other potentially inflammatory ingredients, with ingredients that are safe for people with Hashimoto’s. Thankfully, there are plenty of great-tasting substitutes that you can have on hand when you need them. The table here offers some of the best alternate choices.
Where to Shop for Quality Ingredients
I also recommend developing a reliable list of the places you can get the ingredients you’ll be using most. If you are dealing with Hashimoto’s-related fatigue or any other energy-draining symptoms, you don’t want to spend your entire day searching for the healthy ingredients you need.
Local health-food stores, farmers’ markets, and farms: One of the reasons I decided to move to Boulder, Colorado, is because of the abundance of farmers’ markets, health-foods stores, and farms that carry high-quality foods. Within a fifteen-minute drive from my home, I can pick up organic, free-range duck eggs from a local farm, gluten-free snacks from the local health-food store, and seasonal organic fruit from the farmers’ market! If you haven’t been to one of these, I highly recommend you get into the habit of checking them out!
Local Community Supported Agriculture (CSA) delivery: If you want to get deliveries of fresh and seasonal produce from local farms, you may want to consider signing up for a CSA box. Check www.localharvest.org to see what farms in your area may deliver. You can usually customize your order for the size box you would like (for the number people you will be feeding) and how often you would like a delivery.
Online resources: Luckily for us, we are living in a time when a lot of what we need can be found online and shipped straight to us wherever we are. Here are some of the places I like to shop for high-quality ingredients online:
Rootcology.com. The Rootcology website carries the least reactive protein powders I can formulate for people with Hashimoto’s, including two hydrolyzed beef proteins (AI Paleo and Paleo Protein), as well as Organic Pea Protein.
Flavor Chef Bone Broth. This excellent brand of flavorful, entirely organically sourced, slow-simmered bone broth in chicken and beef is a go-to base for so many dishes. (Receive 10 percent off by using code Thyroid10.)
US Wellness Meats. This company produces the finest grass-fed and organic meat with no antibiotics or growth hormones that are rich in nutrients and higher in essential vitamins and minerals. You can buy a variety of organic meats and poultry, including beef, bison, lamb, pork, rabbit, chicken, and duck. It also has a selection of wild-caught seafood.
Vital Choice Seafood and Organics. A trusted source for fast home delivery of the world’s finest wild seafood and organic fare, harvested from healthy, well-managed wild fisheries and farms, Vital Choice is a leading source of pure, healthful, sustainable foods and omega-3 supplements.
Butcher Box. Butcher Box provides the highest-quality organically sourced, fresh-frozen bone broths on the market. (Get free bacon and $10 off using code THYROID.)
Paleovalley Snacks. Paleovalley provides delicious snacks that are free from additives.
Dry Farm Wines. Dry Farm Wines is a source of natural and organic family-farmed wines that are low in alcohol, sugar, carbs, and sulfites, and additive free.
Thrive Market. A membership community that uses the power of direct buying to deliver the world’s best healthy food and natural products at wholesale prices, Thrive Market provides products that adhere to various dietary preferences such as dairy free, vegetarian, organic, Paleo, and gluten-free.
Amazon.com. Amazon carries numerous pantry staples and specialty items such as duck fat, coconut wraps, creamed coconut, maca, chia seeds, and various gluten-free flours.
Desert Farms Camel Milk. Camel’s milk is the safest animal milk for people with cow’s milk sensitivity; it also has potential gut-healing properties.
For a comprehensive list of resources and special discounts, please visit thyroidpharmacist.com/resources.
Tips and Strategies for Saving Money on Real Foods
Eating real food is an investment in your health and will be more costly than eating processed foods. But you are so worth it! Here are some tips to save money!
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SNACKS
Sometimes you need a snack to carry you over between meals! Here are some snack ideas:
Intro: Hummus, Chilly Day Chili, all of the options below
Paleo: Almond and Date Snack Bars, Red Pepper Turkey Dip, nuts, seeds, Paleovalley snack bars, hard-boiled eggs, Epic bars, Tanka bars, Lärabars, Hemp Heart bars, all of the options below
Autoimmune: Cilantro-Lime Guacamole, Coconut Yogurt, Beef Jerky, Lemon–Banana Cream Ice Pops, smoothies, sardines, fruit leathers, fruit, veggies
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Purchase canned coconut milk in bulk. I like to buy a dozen cans when they are on sale. It’s so versatile and can be used in many recipes, plus it has a long shelf life.
Get cheaper cuts of organic or grass-fed meats, such as chicken thighs and legs, skirt steak, and organ meats, which are generally more nutrient dense with a smaller price tag. Many times these meats are tougher cuts and need to be slow-cooked.
Purchase produce that is in season or join a food-share box program through which you receive seasonal fresh produce weekly. Shopping at farmers’ markets is one way to ensure that your fruits and vegetables are local and in season, and you can inquire about what is used on the produce for pest control. If you do your shopping close to the end of the market, you may get some “must go” deals.
Watch for sales on frozen organic fruits and vegetables, and when they arrive, stock up your freezer with produce for later use. Fruits and vegetables that are frozen are picked at their prime.
KEYS TO KEEPING YOUR DIET EXCITING
Of course, knowing where to get your ingredients is great, but knowing what to do with them once they’re in your kitchen is equally important, if not even more so. In each of the recipes in the Cookbook section, you will find specific instructions for preparation, but I also want to share with you some strategies related to general food preparation and variety that I think will be helpful as you start to modify your meals.
As you know by now, the recipes featured in this book are based on diets designed to help you heal from Hashimoto’s. You also know that these diets focus on the removal of reactive foods, which will by default exclude most processed foods. What you may not know is that, depending on your dietary habits beforehand, the dietary changes you are going to introduce may produce some cravings and perhaps even elicit a mini-revolt by your palate. Some of the foods you try may taste bland or boring to you at first, but this is to be expected, and I want to reassure you that this won’t last.
If you’ve been eating a lot of processed foods, especially if this includes fast foods, your palate has likely been exposed to a lot of engineered flavors that have been created to trick your taste buds into wanting more, and more, and then some more. When you shift to a diet focused on real foods, you will ultimately crave these healthier-for-you foods too, but it may take a little time for the adjustment to take place. What’s critical is that you remain connected to the fact that you are eating with a purpose: to help your body heal.
I’ve found a few strategies that have made it easier for
me and my clients to stick to a nutrient-dense, healing diet. Using a variety of spices and trying different cooking methods to create a mixture of textures and flavors have both proven effective at making the transition easier and at helping prevent diet boredom.
Spice Up Your Life!
Spices add flavor and medicinal properties to our foods. I call this a win-win from a food pharmacology perspective!
Here are some of my favorite spices as well as just a few of the many benefits of each spice:
Pumpkin pie spice helps to balance blood sugar and promotes tissue regeneration.
Sea salt may help with adrenals and contains beneficial minerals. (Truffled sea salt has the same benefits as sea salt, with an extra punch of flavor!)
Basil supports digestion and blood-sugar balance.
Oregano has antifungal and antiviral properties.
Turmeric has detoxifying and anti-inflammatory properties.
Garlic powder has antimicrobial properties.
Cardamom has antimicrobial properties, especially for the mouth.
Ginger is an antioxidant and anti-inflammatory and helps with nausea.
Cilantro helps detoxify the liver and chelates heavy metals.
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TIME TO RETHINK YOUR SALT SELECTION
Processed salt consumption has been linked to autoimmune disease, and the fortification of salt with iodine is partially responsible for the Hashimoto’s epidemic. In fact, studies have found that iodine fortification has led to an increased incidence of Hashimoto’s!! So should you avoid salt? No, but you will want to make sure you’re using the right kind.