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MASON JAR HACK FOR SALADS AND SMOOTHIES
Mason jars are lifesavers when it comes to food prep. I use them to create supereasy salads and smoothies that I can enjoy during the week.
To make salads: Set out five 32-ounce wide-mouth Mason jars, one for each week day. Put your dressing in the bottom—Everyday Dressing is my easy go-to. Take the veggies and fruits you’ve prepped and get ready to stack. Stack the firm vegetables, like cut cucumber, bell peppers, baby carrots, at the bottom of the jar, followed by softer veggies and fruit, like olives, cherry tomatoes, or blueberries. Top off with nuts or seeds, some greens, and coconut shavings or fresh herbs. Seal and refrigerate. In the morning, grab a jar along with some protein or fat (chopped chicken or boiled eggs are some ideas for protein; avocados are a great fat) and take it with you for your lunchtime meal.
To make smoothies: Set out five 32-ounce wide-mouth Mason jars. Add any precut veggies and store in the fridge. In the morning, grab one of the jars and pour the veggies into your blender. Add other ingredients such as coconut milk, avocado, and protein powder and blend. Enjoy before you head out the door to start your day.
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As someone with a growing family, it was really important that I include recipes in this cookbook that could satisfy everyone, kids included. Here are some of my top family-friendly picks:
Apple-Carrot Salad
Baked Coconut Bananas
Baked Ginger-Lemon Chicken Thighs
Beef Stew
Broccoli and Chicken Quiche
Carrot Fries
Chunky Applesauce
Citrus Bison Meatballs
Citrus Salmon
Cream of Broccoli Soup
Creamy White Chicken Stew
Golden Raisin Chicken Salad
Grilled Fish and Pineapple Salsa Packets with Green Beans
Hashi Hash Hash
Hubby’s Carnitas
Lemon–Banana Cream Ice Pops
Maple Meatloaf Muffins
Paleo Banana-Almond Muffins
Shepherd’s Pie
Sweet and Sour Chicken Skewers with Broccoli Salad
Tropical Grilled Chicken Skewers
DEALING WITH UNSUPPORTIVE PEOPLE
Unfortunately many people who get diagnosed with Hashimoto’s will find that the people in their lives are not as supportive as they would like them to be. Hashimoto’s is an invisible illness—people can’t see what we feel on the inside. Hashimoto’s is also a spectrum—one person may have no symptoms, while another may have debilitating symptoms. Additionally, conventional medicine doesn’t support the use of nutrition or other advanced interventions at this time. All of these factors may lead friends and family members to disregard our symptoms, dismiss us as hypochondriacs, or disagree with the lifestyle changes we are attempting in order to make ourselves feel better.
There’s another factor to consider, however. Although it may sound strange, many times people treat us the way that they do because we allow them to, and it’s up to us to assert our needs and boundaries. In most cases, relationships can be saved and people can learn how to support us better once we begin to gently demand their care.
At first, my husband didn’t understand why I needed to be 100 percent gluten and dairy free. He was supportive of my eating a healthier diet and less sugar, but he was a fan of moderation and thought my new diet had become an unhealthy obsession. He does not have a medical background and did not understand that even tiny amounts of gluten can make a sensitive person sick. He was embarrassed about the fuss I made at restaurants when I refused to eat meals that possibly contained contaminated foods. It didn’t help that I didn’t seem to be getting better as I tried various interventions.
Of course I was upset that my knight in shining armor wasn’t coming to my rescue, but once I calmed down and allowed logic to take over, I said, “Gluten and dairy make my thyroid numbers get out of range and cause me to have acid reflux and stomach cramping. Even tiny amounts can do this. I deserve to eat the things that make me feel good, just like anyone else in the world. It would really mean a lot to me if you were supportive of my diet.”
Having this talk with him was enough for him to understand that food was affecting my health, and he became very supportive. He even tried a thirty-day Paleo challenge with me later that year and found that he actually felt much better on this type of diet, which has now become our diet.
Photograph by Kyla Berry; used with permission.
I hope that you can gently remind and encourage the people in your life to be supportive, but keep in mind that some people just aren’t going to be sympathetic. In fact, they may even be toxic, and you might have to let them go. Toxic people get their energy, confidence, and encouragement from the pain and suffering of other people, whether that’s through subtle mean comments, manipulation, or causing physical harm.
A woman in a Hashimoto’s support group I follow shared the story of a “friend” who invited her over for lunch, assuring her that the meal would be gluten, dairy, soy free. Shortly after the woman with Hashimoto’s started eating the meal, she became ill. Her “friend” admitted that she was just testing her to see if she was faking; she had purposely made a meal that hid the very ingredients she promised would be avoided, so that she could “test” her. With friends like that, we don’t need enemies.
As a general rule, I recommend that you seek people who will lift you up, not drag you down. Don’t be afraid to cut ties with abusive, unsupportive friends and family members and seek out companionship from supportive and loving people. There are a lot more good people in this world than bad, and letting go of relationships that no longer serve you is often what opens the door to find ones that do.
I’ve found that removing inflammatory foods from your life can create profound improvements in your health and well-being. I’ve also found that removing “inflammatory people” from your life can have even more profound effects!
SUGGESTIONS FOR EATING OUT
Eating out on a restricted diet can be quite intimidating, especially for those of us who don’t like to draw a lot of attention to ourselves or tend to avoid confrontation. I’ve spoken with women who have celiac disease who were too afraid to speak up at restaurants and fell ill, often for weeks at a time, after dinners out with friends and family members. Some of my readers and clients have also reported feeling bad about speaking up or starting a conversation with a server with negatives like, “I can’t have …”
You may think you’re a bother or that you’re making a big deal out of things. Society has taught us that being “high maintenance” is a very negative thing for a woman, while a “high maintenance” car generally implies that the car is worth more attention and care because of its value.
Let me let you in on a little secret. You too are worthy and deserve proper care and attention, and you deserve to have your needs met.
Here are some tips for keeping on your plan while eating out and enjoying a social life:
1. Review the restaurant’s menu online before you go to see if the restaurant offers gluten-free options and accommodates people with food sensitivities (many do!), or call ahead to speak to a manager. I like to use the website OpenTable to make reservations ahead of time and review the menus. Some of my clients love using phone apps like Find Me Gluten Free to find restaurants that offer gluten-free options.
2. Don’t be afraid to recommend a restaurant you know to be food sensitivity friendly when dining with friends or work colleagues. When I lived in Chicago, I often asked colleagues to meet me at Francesca’s, an Italian chain that offers gluten-free options. Everyone was able to find something they enjoyed, and I didn’t have to worry.
3. The chefs and wait staff at most restaurants want to help you and want you to have a great experience. I usually start the conversation with a statement like, “Hey, can you help me out? I’m on a new diet that restricts X, Y, and Z, and I’d love to know if there’s anything on the menu that w
ould suit my needs.” Most servers are more than happy to go out of their way to help find something that works or to talk to the chef.
I’ve often had fun and creative meals made for me by excited chefs who enjoy the challenge of creating something out of the ordinary for their guests. An experience that used to be intimidating and anxiety provoking can be turned into a VIP experience with a bit of patience, kindness, and gratitude! Of course, I’m always happy to tip a little extra for the special service! Often when I eat out with friends, they look at my food and comment that it looks better than theirs. I’m happy to have food that truly nourishes me, instead of worrying about eating like everyone else and then being sorry I did!
4. You might also consider ordering what are generally reliable “safe” orders. A Cobb salad (greens, tomato, bacon, grilled chicken, boiled egg, onions, avocado, cheese) or a Greek salad (some variation of grilled chicken, olives, greens, tomatoes, bell peppers, onions, cucumbers, and feta cheese) are good options. Ask for grilled chicken and have them hold the cheese and dressing (many salad dressings contain soy and high-fructose corn syrup), and order olive oil and lemon juice to use as your dressing.
Other go-to meals include any grilled meat served with steamed or grilled veggies (ask for a double serving in place of any grain or cheesy potato side). If you’re concerned about cross-contamination from breaded foods, share this with your server and ask if any efforts can be taken to prevent gluten exposure—sometimes a chef will cook food in foil or keep foods separate from certain appliances or utensils.
5. Carry a gluten/dairy digestive enzyme with you when you eat out. The digestive enzymes won’t eliminate the reaction, but they can minimize it if you are exposed to gluten or dairy.
6. When in doubt, pack your own food or eat a meal at home before you head out. If you are going to a baseball game where the food options will be limited to beer and hot dogs, bring your own food or eat before you go!
TIPS FOR AN EASY TRANSITION TO A CLEAN DIET
You are about to embark on a journey that may seem scary. I assure you that you can do this, as have many others. You can succeed. Your health can get better, if you invest in yourself. Remember that you are worth it!
Use a food and symptom journal to help track foods and symptoms associated with foods. This will help you to identify patterns and foods that may or may not be benefiting you.
Eat simple! Many of my recipes, such as my Carrot-Ginger-Pear Soup and the SAM Salad are simple yet nutritiously satisfying.
Cook in bulk and freeze for future meals, especially if you find that one day you are in a bind and do not have time to cook for yourself. Freezer meals are quick and convenient. See here for a list of my favorite freezer-meal recipes.
Batch cooking is also a great way to help you stay on track. Here I explain in detail the way I like to batch cook for the week. Setting a few hours aside on a single day can really make a difference!
If you find it difficult to go “cold turkey,” you can slowly transition yourself into the diet that I recommend throughout the book. Pick one type of food each week and slowly use my guide above to switch your foods. An example would be pasta. Instead of eating pasta with my Tomato Sauce, start by introducing gluten-free noodles or substitute some spiralized vegetable noodles to boost your vegetable intake!
I’ve made some meal plans for you to follow as well. Choose a plan that you would like to begin with, such as Paleo, and start cooking! If it’s too much all at once for you, start with my Root Cause Original Smoothie in the morning. When you are comfortable with making smoothies daily, you can incorporate dinners from the book and use the leftovers for your lunch the next day.
Take things one day at a time, and celebrate small wins and successes! Forgive yourself for “falling off the wagon” and setbacks. Take some time to reflect and be kind to yourself. Remember that you can do this!
Keep in mind that all the tips shared here are just suggestions. You might already have some strategies in place that work for you. If this is the case, hopefully I’ve shared some ideas that you can add to your success toolbox! If you’re new to cooking and to cooking for healing specifically, I hope the suggestions help build your confidence as you get started with self-nourishment.
5.
Frequently Asked Questions
1. What are some strategies for avoiding hidden gluten?
Any packaged, prepared, and/or otherwise processed foods may contain gluten, even if you normally wouldn’t expect them to. If you don’t see “gluten-free” on a food’s packaging, you should presume that gluten may be present. Many varieties of wheat contain gluten, including semolina, graham, farro, durum, farina, and spelt (this is why eliminating all grains can be helpful when you’re avoiding gluten). Possible hidden sources include sauces and gravies, tortillas, beer, soups, salad dressings and marinades, malt vinegar, certain chips and candy, processed meats, fried foods (the batter may contain wheat flour), bulk foods, Asian rice paper, and some frozen foods. Gluten may also be present in the wax used on fruits and vegetables to make them shiny, and there is likely some residue in and on toasters, cutting boards, and utensils.
Nonfood items that may contain gluten include over-the-counter meds, prescription drugs, and supplements. Depending on how sensitive you are, you may also want to pay attention to personal-care products such as shampoo, conditioner, body wash, and lipstick or lip balm—you can inadvertently ingest any of these, especially the products applied to your lips. Also, powdered rubber gloves and art supplies such as modeling clay, and paint may contain gluten. It’s safe to assume that you won’t put these items in your mouth, but if you don’t wash your hands after use, you could accidentally ingest traces of gluten.
2. How do I reintroduce foods?
You can consider reintroducing a food once you have been off of it for at least three weeks. Once this time has passed, and you feel you are ready to test your reaction to a food, you can reintroduce it—but be sure that you add only one food at a time, waiting at least four days before introducing a second food. Exceptions are gluten, dairy, and soy, which may need to be gone from your diet for good.
3. I’m overwhelmed by the idea of modifying my diet—where do I start?
Give yourself a hug. I’m serious! Wrap your arms around yourself right now and squeeze; take a nice deep breath and know that you can do this. Next, clear out any reactive foods from your fridge and pantry (push them to the side if you have others in your home who aren’t making modifications). Then create a shopping list for the recipes you want to make first and go shopping; get home and get cooking. One of my favorite strategies to help if you’re feeling overwhelmed is batch cooking. Read about this here.
Making Bone Broth is also a great getting-started step; it offers a wonderful way to begin your day, plus it is a healthy base for many dishes. Additionally, I recommend that you scan through the Cookbook section and find recipes that appeal to you. There are quite a few simple, tasty recipes that can be made. A few to consider: Slow-Cooked Chicken, Moroccan Lamb Stew, and Hashi Hash Hash.
4. Will I still be able to eat my favorite comfort foods while following the diets?
Most traditional comfort foods like bread, mac and cheese, biscuits and gravy, desserts, and so on contain the reactive ingredients that may be causing and perpetuating your symptoms. Instead of focusing on how you will ever survive without those foods in your life, I encourage you to focus on how much better you might feel if you eliminate them.
If you find yourself craving comfort food, give these recipes a try: Creamy White Chicken Stew; Lemon–Banana Cream Ice Pops; Maple Meatloaf Muffins; Tropical Grilled Chicken Skewers; and Taco the Town Salad.
5. I have to travel for work and I want to travel for fun—how can I eat for healing while on the go?
When you have a health condition, traveling can be a challenge, especially if your condition requires you to stick to a special diet, and your health and recovery are on the line. But you can protect your healt
h and go out into the world by doing one thing: planning ahead.
If you are flying, I suggest getting TSA Pre Check; this will allow you to skip the security scanners that expose you to radiation (even low-level radiation can exacerbate Hashimoto’s) and lead to less travel stress overall. Specific food planning strategies will also make your travel easier:
If meals will be served, call the airline ahead of time to request a gluten-free meal.
Look up local restaurants where you’re headed and check the menus for gluten-free dishes.
Pack foods into your carry-on bag; some of my favorite packable foods include meatballs and diced roasted vegetables.
Bring a stash of snack bars, such as Paleovalley snack bars, fruit-leather bars, Epic bars, Lärabars, Hemp Heart bars, and Wilde bars. (Check specific ingredients to see which ones fit with your diet plan.)
If you are traveling to a foreign country, get some food-sensitivity cards. These contain printed messages regarding your sensitivity or allergy that have been translated into the local language. Hand these to servers or staff to make sure your dietary needs are clear.
Take a gluten/dairy digestive enzyme, which can minimize adverse reactions should you be exposed to these reactive foods.
6. Can I ever cheat and include dairy or gluten in my diet, even if it’s just once a year?
I recommend that most people with autoimmune thyroid disease consider lifelong removal of gluten, dairy, and soy. However, once your leaky gut has healed and you feel resilient and strong, you will likely be able to tolerate some foods and/or drinks that previously elicited symptoms. In my case, I’ll have grains occasionally, but I’m 100 percent gluten free all the time. I will drink wine or a mojito or margarita every now and then or indulge in a gluten-free dessert if it’s good. Most of the time, I’m able to tolerate these “treats” without a problem, but if I overdid it for several days or weeks in a row, however, I’m sure my body would rebel. Through trial and error, you will be able to determine your personal tolerance for various foods. Make an effort to get a lot of sleep and try to keep your stress level as low as possible. Whenever we don’t get enough sleep and we’re stressed out, that’s when we become less resilient and our system may not be as tolerant of occasional indulgences.
Hashimoto’s Food Pharmacology Page 15