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Index
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acid reflux, 4, 104
acne, 81
adaptive physiology, 2
adrenal glands: altered cortisol release by, 21; fat malabsorption cause of issues with, 75; how carbohydrates contribute to weakened, 43; intermittent fasts can be stressful for, 113; reactive hypoglycemia placing stress on, 21
adrenal hormone imbalances: altered cortisol release, 21; as leaky gut factor, 23
AI Herbes de Provence, 95
AI Paleo Protein, 46, 101
AI Pumpkin Pie Spice recipe, 95
AI Very Berry Pie recipe, 101, 338–39
alcohol: can I ever cheat and have, 111; Dry Farm Wines for organic family-farmed wines, 92; eliminating, 63; as intestinal permeability (“leaky gut”) factor, 23
allergies: food, 22; Hashimoto’s thyroiditis symptom of, 4
Alletess Lab, 65
Almond and Date Snack Bars recipe, 85, 92, 310–11
Al Paleo Protein powder, 46
“Also Try” strategy, 80
American College of Clinical Endocrinologists, 16
amino acids (L-glutamine), 21
anaphylaxis, 64
antimicrosomal antibodies, 29, 30
anxiety: common nutritional causes and solutions, 81; Hashimoto’s symptom of, 15; how carbohydrates can increase, 43; ketogenic diet to help manage, 78; magnesium deficiency and, 51; soy sensitivity symptom of, 114
appetite increase symptom, 15
apples: Apple-Blueberry Crumble recipe, 316–17; Apple-Carrot Salad recipe, 103, 292–93; Chunky Applesauce recipe, 103, 146–47; Dirty Dozen list, 88
asparagus: Clean Fifteen list, 88; Truffled Veggies recipe, 80, 279
asthma, 81
autoimmune disease theories, 2
autoimmune Paleo diet, 29, 37
autoimmune-unfriendly spices, 95
autoimmunity: eight known autoimmune conditions, 18; five stages of Hashimoto’s and increased, 19; lifestyle strategies to reduce, 18, 20; three conditions required for, 18
avocados: Bibimbap Bowl (Korean Mixed Veggie Bowl) recipe, 101, 202–3; as blood sugar-stabilizing food, 67; Chicken Plantain “Nachos” recipe, 285–86; Chocolate Avocado Pudding recipe, 114, 320–21; Cilantro-Lime Guacamole recipe, 92, 101, 114, 287; Clean Fifteen list, 88; Golden Raisin Chicken Salad, 195; Mexican Quiche recipe, 85, 114, 244–45; SAM Salad recipe, 106, 113, 212–13; Shrimp Ceviche recipe, 220; Taco the Town Salad recipe, 101, 211; Turkey and Pepper Avocado Boats recipe, 113, 226–27. See also fruit
bacon: Bacon and Chive Scalloped Potatoes recipe, 85, 282–83; Chopped BLT Salad recipe, 101, 114, 214–15; Gnocchi with Peas and Pancetta recipe, 271–72; Maple Meatloaf Muffins recipe, 101, 103, 232–33; Quail with Grapes recipe, 270; Twice-Baked Sweet Potatoes recipe, 300. See also pork
Bacterial Overgrowth Breath Test (SIBO), 37, 54
Baked Coconut Bananas recipe, 103, 333
Baked Ginger-Lemon Chicken Thighs recipe, 85, 103, 258–59
bananas: Baked Coconut Bananas recipe, 103, 333; Lemon-Banana Cream Ice Pops recipe, 92, 101, 103, 340–41; Paleo Banana-Almond Muffins recipe, 103, 324–25
Barszcz (Polish Beet Soup) recipe, 176
basil, 94
batch cooking: getting started with 10-plus batch-cooked meals, 98; time-saving strategy of, 96–98, 107
beans: Chilly Day Chili recipe, 92, 102, 178–79; Cowboy Caviar recipe, 280–81; Taco the Town Salad recipe, 101, 211. See also green beans; vegetables
beef: Beef Fried Rice recipe, 242–43; Beef Jerky recipe, 306–8; Beef Stew recipe, 174; Bigos (Polish Hunter’s Stew) recipe, 102, 218–19; Chilly Day Chili recipe, 92, 102, 178; Cuban Ropa Vieja recipe, 85, 102, 181; Gołąbki (Polish Stuffed Cabbage Rolls) recipe, 254–56; grass-fed, 67; Italian Meatza Pie recipe, 114, 263; Liver Pâté recipe, 290–91; Paleo Meatloaf recipe, 266; Peaches and Steak recipe, 204–5; Shepherd’s Pie recipe, 240–41; Sloppy Joes in a Heartbeet recipe, 260; Squashghetti and Meatballs recipe, 252–53; Thai Beef Jerky recipe, 308; tips for saving money on, 93; US Wellness Meats, 91–92
Beef Jerky recipe, 92, 101, 114
Beef Stew recipe, 103, 113
beets: Barszcz (Polish Beet Soup) recipe, 176; healing benefits of, 41; Heirloom Tomato and Beet Salad recipe, 198–99; Poached Trout with Beets recipe, 267. See also vegetables
bell peppers: as nightshade plant, 68; Red Pepper Turkey Dip recipe, 92, 309; sweet bell, 88; Turkey and Pepper Avocado Boats recipe, 113, 226–27; used in smoothies, 102. See also hot peppers; vegetables
Benfomax (Pure Encapsulations), 48
berries: AI Very Berry Pie recipe, 338–39; Apple-Blueberry Crumble recipe, 316–17; Carob Lava Cakes recipe, 318–19; healing benefits of, 42
betaine hydrochloride (betaine HCL), 72, 79, 114
beverages. See smoothies and beverages
Bibimbap Bowl (Korean Mixed Veggie Bowl) recipe, 101, 202–3
Bigos (Polish Hunter’s Stew) recipe, 102, 218–19
bile deficiency, 21, 76
bioflavonoid (rutin or rutoside trihydrate), 75
Biscuits recipe, 314–15
bison: Citrus Bison Meatballs recipe, 103, 222–23; Gołąbki (Polish Stuffed Cabbage Rolls) recipe, 254–56; Hashi Hash Hash recipe, 103, 113, 230–31
blender (high-powered), 85
blood pressure levels, 48
blood-sugar abnormalities, 78
blood-sugar levels: fat and protein sources stabilizing, 67; how carbohydrates can increase imbalances in, 43; vegan and vegetarian diets and, 35
blood-sugar wings, 21
blood tests. See tests
the body: anabolic vs. catabolic state of, 21; “as a chemistry lab and not a bank account,” 43; “famine” signal and reduced metabolism response of, 2, 3, 44; food pharmacology to understand how food affects, 1–2; pharmacology as study of substances that affect, 1; “survival advantage” response by the, 2–3; survival theory on survival and reproduction goals of, 2; telling it that it’s safe, 3
Body Ecology Diet, 78
body weight, 29–31
Bolognese Sauce: Eggplant Lasagna Stacks recipe, 277–78; recipe for, 151
bone broth: Bone Broth recipe, 85, 102, 114, 135–37; Flavor Chef Bone Broth brand of, 91; healing benefits of, 40
BPA-free storage bags, 84, 102
brain fog (forgetfulness): Hashimoto’s symptom of, 4, 15; ketogenic diet to manage, 78
Brazil nuts, 49–50
breads: Biscuits r
ecipe, 314–15; Farinata Bread recipe, 140–41; Zucchini Bread recipe, 313
breakfast. See Cookbook Recipes
broccoli: Bigos (Polish Hunter’s Stew) recipe, 102, 218–19; Broccoli and Chicken Quiche recipe, 85, 103, 113, 114, 246–47; Clean Fifteen list, 88; Cream of Broccoli Soup recipe, 103, 182–83; healing benefits of, 41; Sweet and Sour Chicken Skewers with Broccoli Salad recipe, 221. See also vegetables
bromelain (from pineapple), 75
busy day meals, 98, 101–3
Butcher Box, 92
bystander effect, 2
cabbage: Bigos (Polish Hunter’s Stew) recipe, 102, 218–19; Chopped BLT Salad recipe, 101, 114, 214–15; Clean Fifteen list, 88; Gołąbki (Polish Stuffed Cabbage Rolls) recipe, 254–56; healing benefits of, 41. See also vegetables
caffeine, 62–63
Candida, 63, 78
canned coconut milk, 93
cantaloupes, 88
carbohydrates: Hashimoto’s and impaired tolerance for, 21; ketogenic diet of low, 114; as not being a required nutrient, 43, 47; in nutrient dense diet, 47; processed vs. natural, 47
cardamom, 94
Carob Lava Cakes recipe, 318–19
carpal tunnel syndrome, 4
carrots: Apple-Carrot Salad recipe, 103, 292–93; Beef Fried Rice recipe, 242–43; Carrot Fries recipe, 103, 312; Carrot-Ginger-Pear Soup recipe, 106, 186–87; Galaretka (Polish Gelatin Broth) recipe, 40, 188–89; Lentil Shepherd’s Pie recipe, 224–25; Moroccan Lamb Stew recipe, 184–85; Parsnip-Carrot Mash recipe, 102, 304–5; Polish Pea Soup recipe, 180; varied cooking methods for, 89–90; Winter Oxtail Stew recipe, 85, 102, 190–91. See also vegetables
Cashew Cream Cheese recipe, 144–45
cashews. See nuts
cast-iron skillet, 86
cauliflower: Clean Fifteen list, 88; healing benefits of, 41
celery pesticide residue, 88
celiac disease, 49, 60
Center for Celiac Research and Treatment (Massachusetts General Hospital), 18
cheese substitutes, 112
cherries: Cherry Berry Gelatin Snacks recipe, 40, 326–27; Dirty Dozen list, 88; Pulled Cherry Pork recipe, 102, 269
chia seeds healing benefits, 67
chicken: Baked Ginger-Lemon Chicken Thighs recipe, 85, 103, 258–59; Bigos (Polish Hunter’s Stew) recipe, 102, 218–19; as blood sugar-stabilizing food, 67; Broccoli and Chicken Quiche recipe, 85, 103, 113, 114, 246–47; Chicken Burgers and Kale Chips recipe, 261; Chicken Plantain “Nachos” recipe, 285–86; Chicken Soup Recipe, 175; Chicken Spring Rolls with Almond Dipping Sauce recipe, 284; Chicken Tandoori recipe, 42, 102, 234–35; Creamy White Chicken Stew recipe, 101, 103, 192–93; Cucumber-Fig Salad recipe, 209–10; Duck Salad recipe with, 208; Golden Raisin Chicken Salad recipe, 103, 195; Kotlety (Polish Chicken Cutlets) recipe, 264; Liver Pâté recipe, 290–91; Slow-Cooked Chicken recipe, 274–75; Sweet and Sour Chicken Skewers with Broccoli Salad recipe, 221; Taco the Town Salad recipe, 101, 211; tips for saving money on, 93; Tropical Grilled Chicken Skewers recipe, 236–37; US Wellness Meats, 91–92
Chilly Day Chili recipe, 92, 102, 178–79
chlorophyll and green juices, 41–42
chocolate/carob: Carob Lava Cakes recipe, 318–19; Chocolate Avocado Pudding recipe, 114, 320–21; Hot Chocolate recipe, 172–73
Chopped BLT Salad recipe, 101, 114, 214–15
Christianson, Alan, 17–18
chrmotrypsin (procine), 75
chronic cough, 4
chronic illness, 2
Chunky Applesauce recipe, 103, 146–47
cilantro: Chicken Spring Rolls with Almond Dipping Sauce recipe, 284; Cilantro-Citrus Cooler recipe, 164–65; Cilantro-Lime Guacamole recipe, 92, 101, 114, 287; Cowboy Caviar recipe, 280–81; healing benefits of, 41, 94; Katy’s Greek Salad recipe, 101, 200–201; Mango Salsa recipe, 101, 296–97; Mexican Quiche recipe, 85, 114, 244–45; Shrimp Ceviche recipe, 220; Turkey and Pepper Avocado Boats recipe, 113, 226–27
circulating immune complexes (CICs), 74, 75
Citrus Bison Meatballs recipe, 103, 222–23
Citrus Salmon recipe, 103, 265
citrus sensitivity, 78
Clean Fifteen produce list, 88
Clostridium difficile (C. diff.) bacteria, 63
Coconut-Fig Energy Balls recipe, 322–23
coconut milk: Fermented Coconut Water recipe, 139; healing benefits of coconut milk, 67; Lemon-Banana Cream Ice Pops recipe, 92, 101, 103, 340–41. See also specific recipe
coconut oil substitutes, 113
Coconut Yogurt recipe, 92, 101, 113, 131, 300
cold intolerance, 4, 15
comfort foods, 110
Community Supported Agriculture (CSA) delivery, 91
constipation, 15, 52, 65
Cookbook Recipes: breakfast, 112–13; choosing quality ingredients for, 86–93; keto-friendly, 114; nutrition knowledge applied to using the, 80, 81; Salads, 128, 195–215; Savory Mains, 129, 216–78; Sides and Snacks, 129, 279–315; Simple Essentials, 128, 131–51; slow-cooker meals, 85, 102, 135; Smoothies and Beverages, 128, 152–73; Soups and Stews, 128, 174–94; Sweets, 129, 318–41; top family-friendly, 103. See also Root Cause Approach
cooking oils substitutions, 90
cooking strategies: batch cooking, 96–98, 107; busy day meals, 98, 101–3; cooking in bulk and freezer meals, 106–7
copper toxicity, 78
cortisol hormone: altered cortisol release, 21; customized dietary modifications for excess, 78
cosomorphins, 61
Cowboy Caviar recipe, 280–81
Cream of Broccoli Soup recipe, 103, 182–83
Creamy White Chicken Stew recipe, 101, 103, 192–93
Crohn’s disease, 48
cruciferous vegetables healing benefits, 41
Crunchy Arugula Salad recipe, 206–7
Cuban Ropa Vieja recipe, 85, 102, 181
Cucumber-Fig Salad recipe, 209–10
curcumin, 42
Curry Powder recipe, 95
dairy foods: gluten/dairy digestive enzymes to help digest, 72, 77–78, 79, 111; sensitivities to, 60–61, 78; substitutions for, 90
dairy-free diet: cheating on your, 111; healing power of a, 38
Dandy Blend recipe, 63
danger-associated molecular patterns (DAMPs), 2
depression: common causes and solutions, 81; as Hashimoto’s symptom, 4, 15; ketogenic diet to help manage, 78
desserts. See Cookbook Recipes
diamine oxidase (DAO) enzyme, 112
diarrhea: eliminating all grains to control, 65; as fat malabsorption symptom, 75; as symptom of too much magnesium, 52
diet: as central to lifestyle intervention, 7–9; commonalities of al healing, 37–38; deciding what is most helpful for Hashimoto’s, 27–28; how to tell if it’s working for you, 35–37; reintroducing foods to your, 109; tips for an easy transition to a clean, 106–7; 2015 survey of 2,232 people with Hashimoto’s, 29; 2016 study of people with Hashimoto’s, 29–31, 32; understanding the limitations of, 24, 26. See also nourishment knowledge; nutrition
Diet Self-Assessment, 36
diet types: autoimmune Paleo, 29, 37; Body Ecology Diet, 78; dairy-free, 38, 60–61; elimination, 64–65; GAPS (Gut and Psychology Syndrome), 36; gluten-free, 29, 34, 37; grain-free, 29, 65–66; iodine-free, 38; ketogenic, 114; Low FODMAP, 29; low-histamine, 112; nutrient dense, 38, 44–45, 47; Paleo, 29, 34, 37; reduced-calorie, 43–44; soy-free, 29, 37, 61–62; Specific Carbohydrate Diet, 36; Standard American Diet, 20–21, 34; sugar-free, 62–63; vegan, 33–35, 54; vegetarian, 34–35, 54; yeast-limiting, 78. See also Root Cause Autoimmune Diet; Root Cause Intro Diet; Root Cause Paleo Diet
digestive processes: deficiencies in bile and/or pancreatic enzymes affecting, 21; deficiencies in digestive enzymes affecting, 21; understanding how enzymes impact the, 72–79
Dirty Dozen Plus produce list, 88
DPP-4 (dipeptidyl peptidase IV), 77
dressings: Everyday Dressing recipe, 102, 114, 138, 265; Godde
ss of Detox Dressing, 148–49, 213
dry and dull skin: fat malabsorption symptom of, 75; Hashimoto’s symptom of, 4, 15
Dry Farm Wines, 92
duck: duck fat, 67; Duck Salad recipe, 208; Duck with Date Sauce recipe, 217
eating disorders, 36
eating out suggestions, 106–8
eggplant: Clean Fifteen list, 88; Eggplant Lasagna Stacks recipe, 277–78
eggs: Beef Fried Rice recipe, 242–43; Bibimbap Bowl (Korean Mixed Veggie Bowl) recipe, 202–3; as blood sugar-stabilizing food, 67; Broccoli and Chicken Quiche recipe, 85, 103, 113, 114, 246–47; egg white protein, 46; Frittata with Ham and White Sweet Potato recipe, 113, 216; Mexican Quiche recipe, 85, 114, 244–45; Root Cause Autoimmune Diet eliminating, 67–68; substitutions for, 90
egg-white protein, 67
electric pressure cooker: Bone Broth recipe using, 137; cooking with a, 85
Electric Pressure Cooker recipe, 137
emotional dysregulation, 4
environment: adaptive physiology on chronic illness response to, 2; EWG’s 2018 Shopper’s Guide to Pesticides in Produce, 88; famine and a food scarcity, 2, 3; “survival advantage” response to a harsh, 2–3
Environmental Workgroup (EWG), 88
enzymes: diamine oxidase (DAO), 112; fat digestive, 72, 75–76, 79; gluten/dairy digestive, 72, 77–78, 79, 111; protein digestive, 72–74; systemic, 72, 74–75, 79; vegetable digestive, 72, 76–77, 79
epilepsy, 78
Equal (aspartame), 63
Everyday Dressing recipe, 102, 114, 138, 265
EWG’s 2018 Shopper’s Guide to Pesticides in Produce, 88
exocrine pancreative insufficiency, 76
exorphins, 61
eye protrusion, 15
“falling off the wagon,” 107
families: dealing with unsupportive members of your, 103–5; top family-friendly recipes, 103
FAQs (frequently asked questions): 1. What are strategies for avoiding hidden gluten?, 109; 2. How do I reintroduce foods?, 109; 3. I’m overwhelmed—where do I start?, 110; 4. Will I be able to eat my favorite comfort foods?, 110; 5. How can I eat for healing when traveling?, 110–11; 6. Can I ever cheat and include dairy or gluten in my diet?, 111; 7. Can recipes be made for one person?, 111; 8. Cravings for sweets and salty food—what should I do?, 112; 9. What to eat in place of cheese?, 112; 10. What if I have histamine reactions?, 112; 11. What are some favorite breakfast recipes?, 112–13; 12. Is intermittent fasting healthy for people with Hashimoto’s?, 113; 13. Are there alternatives to coconut or coconut oil?, 113; 14. Are there foods to avoid or eat more if I have H. pylori?, 113; 15. Is the keto diet safe for people with Hashimoto’s?, 114
Hashimoto’s Food Pharmacology Page 31