Farinata Bread recipe, 140–41
farmers’ markets, 91, 93
farms: ingredient shopping at, 91; take a tour of a local, 89
Fasano, Alessio, 18
fasting (intermittent), 113
fat digestive enzymes: supplements that support, 79; understanding healing power of, 72, 75–78
fatigue: common causes and solutions, 81; Hashimoto’s thyroiditis symptom of, 4, 15, 43; how carbohydrates can increase levels of, 43; thiamine (B1) supplement to treat, 48
fat malabsorption, 75–76
fats: blood sugar-stabilizing sources of, 67; macronutrient deficiencies of, 20–21; in nutrient dense diet, 45; as required nutrient, 43
fatty-acid deficiency, 75–76
fermented foods: all about, 39–40; Fermented Coconut Water recipe, 139; Fermented Vegetables recipe, 132; Mom’s Dill Pickles, 133–34
fermenting crock pot, 85–86
ferritin, 54–55
fiber: healing benefits of, 41; vegetable digestive enzymes to help digest, 72, 76–77, 79
figs: Coconut-Fig Energy Balls recipe, 322–23; Cucumber-Fig Salad recipe, 209–10. See also fruit
Find Me Gluten Free app, 105
fine-needle aspiration cytology, 17–18
fish: as blood sugar-stabilizing food, 67; Grilled Fish and Pineapple Salsa Packets with Green Beans recipe, 262; mercury levels in different species, 87; Poached Trout with Beets recipe, 267; sardines, 67, 86; shark, 86; tuna, 86; US Wellness Meats, 92; Vital Choice Seafood and Organics, 92; white, 67, 103, 262; wild caught and low in mercury, 86. See also salmon; seafood
Flavor Chef Bone Broth brand, 91
food additives and preservatives, 89
food allergies, 22
food and symptom journal, 106
food dyes, 89
food pharmacology: description of, 1–2; to let your body know that it is safe, 3
foods: comfort, 110; containing goitrogens, 31; fermented, 39–40, 132–34, 139; healing, 43; reintroducing them into your diet, 109; tips and strategies for saving money on, 92–93. See also ingredients
food scarcity/famine, 2, 3
food sensitivities: causes and health consequences of, 24; citrus, 78; customized dietary modifications to accommodate, 78; description of, 22; food-sensitivity cards when traveling, 111; soy, 114; systemic enzymes to help reduce, 75. See also gluten-free diet
food-sensitivity testing: description of, 38; elimination diet for, 64–65; gluten-sensitivity, 60
forgetfulness (brain fog), 4, 15
free T3 levels: diagnostic levels of, 16; 2016 study on people with Hashimoto’s and diet impact on, 29–31
free T4 levels: diagnostic levels of, 16; 2016 study on people with Hashimoto’s and diet impact on, 29–31
freezer meals, 106–7
Frittata with Ham and White Sweet Potato recipe, 113, 216
frozen organic produce, 93
fructose malabsorption, 78
fruit: apples, 88, 103, 146–47, 292–93, 316–17; bananas, 92, 101, 103, 324–25, 333, 340–41; berries, 42, 316–19, 338–39; cantaloupes, 88; cherries, 40, 88, 102, 269, 326–27; Cilantro-Citrus Cooler recipe, 164–65; Clean Fifteen list, 88; Crunchy Arugula Salad recipe, 206–7; Dirty Dozen Plus list, 88; Ginger-Peach Pork Tenderloin recipe, 276; grapes, 88, 270; mangoes, 88, 101, 296–97; Orange Cream Smoothie recipe, 101, 162–63; papayas, 88; Peaches and Steak recipe, 204–5; pears, 88, 106, 186–87; pineapples, 75, 88, 103, 236–37, 262; plantains, 101, 113, 250–51, 285–86, 328–29; Quail with Grapes recipe, 270; SAM Salad recipe, 106, 113, 212–13; strawberries, 63, 88, 168–69, 334–35, 338–39. See also avocados; produce
Galaretka (Polish Gelatin Broth) recipe, 40, 188–89
gallbladder issues: common causes and solutions, 81; gallstones, 75
gallbladder removal, 75
GAPS (Gut and Psychology Syndrome) diet, 36
garlic powder, 94
gelatin: Cherry Berry Gelatin Snacks recipe, 40, 326–27; Galaretka (Polish Gelatin Broth), 40, 188–89; healing benefits of, 40
genetic predisposition, 18, 19
gene triggers, 18
GERD, 81
Gi MAP stool test, 37
ginger: Ginger-Peach Pork Tenderloin recipe, 276; healing benefits of, 94
glass baking dishes, 85
glucosinolates, 31
gluten/dairy digestive enzymes: supplements to support, 79; take when traveling, 111; understanding healing power of, 72, 77–78
gluten-free diet: avoiding hidden gluten, 109; cheating on your, 111; eating out suggestions, 105–8; Find Me Gluten Free app on restaurants, 105; getting family members to support your, 103–4; healing benefits of, 29, 34, 37; substitutions for gluten-containing products, 90. See also food sensitivities
gluten sensitivity testing, 60
gluteomorphins, 61
GMO seeds, 89
Gnocchi with Peas and Pancetta recipe, 271–72
Goddess of Detox Dressing, 148–49, 213
goitrogens: interference with thyroid function by, 31; Root Cause Approach to, 31
Gołąbki (Polish Stuffed Cabbage Rolls) recipe, 254–56
Golden Raisin Chicken Salad recipe, 103, 195
grain-free diet, 29, 65–66
grapes: Dirty Dozen list, 88; Quail with Grapes recipe, 270
grass-fed beef, 67
Graves’ disease, 15, 49
green beans: Grilled Fish and Pineapple Salsa Packets with Green Beans recipe, 103, 262; Truffled Veggies recipe, 80, 279; well tolerated by people with Hashimoto’s, 67. See also beans; vegetables
greening your kitchen, 84
green juices: Green Juice recipe, 42, 152–53; healing benefits of chlorophyll and, 41–42
green smoothies: healing benefits of, 39; how they can help your thyroid, 39; Root Cause Original Smoothie recipe, 39, 101, 107, 112–13, 166–67
Grilled Fish and Pineapple Salsa Packets with Green Beans recipe, 103, 262
hair loss: common causes and solutions, 81; as Hashimoto’s symptom, 4, 15; how carbohydrates can increase, 43
ham (Frittata with Ham and White Sweet Potato recipe), 113, 216
Hashi Hash Hash recipe, 103, 113, 230–31
Hashi-Mayo recipe, 142
Hashi-Mojito recipe, 63, 154–55
Hashi-Mojito Smoothie recipe, 170
Hashimoto’s Protocol: A 90-Day Plan for Reversing Thyroid Symptoms and Getting Your Life Back (Wentz): on ferritin information, 55; healing journey leading to the, 3–4, 8; on iodine supplementation, 50; Liver Support Protocol of the, 59; on the Root Cause Approach to Hashimoto’s, 25; success studies from people who have implemented approach in, 23, 59–60
Hashimoto’s Thyroiditis: Lifestyle Interventions for Finding and Treating the Root Cause (Wentz), 3, 7, 8, 19, 23, 25
Hashimoto’s thyroiditis: author’s personal journey toward healing, 3–7, 11; as autoimmune condition, 12; description of, 2; the five stages of, 19; hypothyroidism due to, 2, 4; testing for, 14–18; 2015 diet survey of 2,232 people with, 29; understanding causes of, 12; “Vicious Cycle of Hashimoto’s,” 20–23; what it feels like to have, 13–14. See also Safety Theory of Hashimoto’s; thyroid disorders; thyroid function
Hashimoto’s treatment: continuing symptoms with pharmacological, 5, 12–13; multifaceted approach to, 6–7; pharmacological, 4, 5, 12–13; understanding limitations of diet for, 24, 26. See also lifestyle interventions; Root Cause Approach
headaches, 51
healing diets: “Also Try” strategy, 80; healing enzymes to support, 72–79; nourishment knowledge to help you heal, 71–78; Root Cause Autoimmune Diet, 57–58, 67–68; Root Cause Intro Diet, 57–63; Root Cause Paleo Diet, 57–58, 64–67; where to start and which diet to implement next, 71
healing foods: beets, 41; berries, 42; bone broth, 40; cilantro, 41; cruciferous veggies, 41; fiber, 41; gelatin, 40; green juices and chlorophyll, 41–42; green smoothies, 39; hot lemon water, 40–41; turmeric, 42. See also specific food
> health-food stores, 91
heat intolerance, 15
Heirloom Tomato and Beet Salad recipe, 198–99
hemp protein powder, 46
Herbes de Provence, 95
hidden gluten, 109
high-powered blender, 85
Hippocrates, 71, 72
histamine intolerance, 112
histamine reactions, 112
homocysteine (amino acid), 41
honeydew melons, Clean Fifteen list, 88
Hot Chocolate recipe, 172–73
hot lemon water, 40–41
hot peppers: Dirty Dozen list, 88; Root Cause Paleo Diet exclusion of, 66. See also bell peppers
H. pylori infection, 54, 81, 113
Hubby’s Carnitas recipe, 85, 103, 228–29
Hummus recipe, 92
hydrochloric acid deficiency, 21
hydrolyzed beef protein, 91
hydrolyzed beef protein powder, 46, 67
hyperthyroidism symptoms, 15
hypoallergenic protein powders, 45
hypothyroidism: Hashimoto’s symptoms of, 15; Hashimoto’s thyroiditis as leading cause of, 2, 4, 12; hydrochloric acid deficiency due to, 21; iodine deficiency cause of, 12, 32. See also thyroid disorders
IgE antibodies, 22, 64
IgG antibodies, 22
immune system: connection between the thyroid gland and, 2; Hashimoto’s thyroiditis and the, 12
impaired detoxification, 78
impaired protein digestion, 21
infections: Candida, 63, 78; H. pylori, 54, 81, 113; as intestinal permeability (“leaky gut”) factor, 23
inflammation–meat debate, 35
ingredients: additional tips for choosing, 89; choosing quality, 86–93; EWG’s 2018 Shopper’s Guide to Pesticides in Produce, 88; organic produce, 86, 88–89; stocking up on safe, 91; substitutions for traditional, 90, 113; where to shop for quality, 91–92. See also foods
insomnia, 51
intermittent fasting, 113
intestinal permeability (“leaky gut”). See leaky gut
iodine deficiency: glucosinolates causing, 31; hypothyroidism caused by, 12, 32
iodine-free diet, 38
iodine-rich foods, 67
iodine supplementation, 50
iodine supplements debate, 32–33
irritability: as Hashimoto’s symptom, 15; how carbohydrates can increase, 43
irritable bowel syndrome (IBS): common causes and solutions, 81; grain-free diet in case of, 65; Hashimoto’s thyroiditis symptom of, 4; risk of selenium deficiency associated with, 49
Italian Meatza Pie recipe, 114, 263
Jar Salad recipe, 196–97
joint pain, 15, 51
kale: Chicken Burgers and Kale Chips recipe, 261; healing benefits of, 41; Lentil Shepherd’s Pie recipe, 224–25. See also vegetables
Katy’s Greek Salad recipe, 101, 200–201
keto-friendly recipes, 114
ketogenic diet, 114
kitchens: greening your, 84; recommended tools to have in your, 42, 85–86
kitchen tools: masticating juicer, 42; recommendations on, 42, 85–86; simplify your life with great, 85
kiwis (Clean Fifteen list), 88
Kotlety (Polish Chicken Cutlets) recipe, 264
labels on canned foods, 89
lab tests. See tests
lamb: as blood sugar-stabilizing food, 67; Moroccan Lamb Stew recipe, 184–85; Shepherd’s Pie recipe, 240–41; US Wellness Meats, 91–92
leaky gut: autoimmunity and, 18; description and symptoms associated with, 20, 22–23; factors that can contribute to, 23; histamine intolerance due to, 112; H. pylori infection that can trigger a, 54, 81, 113; vegetarian diet prevents healing from, 35
legumes: green beans, 67, 80, 103, 262, 279; pea protein, 46, 67; Root Cause Paleo Diet eliminating, 66
Lemon-Banana Cream Ice Pops recipe, 92, 101, 103, 340–41
Lentil Shepherd’s Pie recipe, 224–25
Levothyroxine, 25
L-glutamine, 21
lifestyle interventions: author’s journey to seek out, 5–7; author’s personal journey to healing through, 3–7, 11; diet as central to successful, 7–9; healing Hashimoto’s patterns with nutrition, 20–23; readers looking for “Done-for-You Guide” on, 7–8; to reduce autoimmunity, 18, 20; the Root Cause and Hashimoto’s Protocol strategies for, 3, 7–8, 19; understanding limitations of diet and, 24, 26. See also Hashimoto’s treatment; nourishment knowledge; Root Cause Approach
Liver and Gallbladder Support, 76, 81
Liver Pâté recipe, 290–91
low blood sugar, 63
Low FODMAP diet, 29
low-histamine diet, 112
low stomach acid, 21
L-tyrosine, 21
lupus, 19
Lyme disease, 63
lysozyme complex, 68
Maca Latte recipe, 158–59
macronutrients: deficiencies in, 20–21; as more important to body health than calories, 43–45, 47
magnesium, 51–52
magnesium citrate, 52
magnesium glycinate, 52
main dish recipes. See Cookbook recipes
mangoes: Clean Fifteen list, 88; Mango Salsa recipe, 101, 296–97
Maple Meatloaf Muffins recipe, 101, 103, 232–33
Mason Jar Hack recipe, 102
Mason jars, 85, 102
Massachusetts General Hospital, 18
masticating juicer, 42, 85
Meal Plans: AI (Autoimmune) Diet Week 1, 124–25; AI (Autoimmune) Diet Week 2, 126–27; Intro Diet Week 1, 116–17; Intro Diet Week 2, 118–19; Paleo Diet Week 1, 120–21; Paleo Week 2, 122–23
meats: debate over inflammatory impact of, 35; tips for saving money on, 93; US Wellness Meats, 91–92. See also specific type of meat
medications: NSAIDS (nonsteroidal anti-inflammatory drugs), 23, 74; synthetic thyroid, 4, 5, 12–13, 25
memory loss, 4
menstrual irregularities, 15, 51
mercury toxicity: customized dietary modifications to avoid, 78; in different fish species, 87; eating fish low in, 86
metabolism: responding to “famine” signal, 2, 3, 44; thyroid gland’s regulation of, 2, 3
Mexican Quiche recipe, 85, 114, 244–45
micronutrients: deficiencies in, 20; importance to Hashimoto’s recovery, 47; as required nutrient, 43
migraines, 51, 78, 81
Mint Tea recipe, 62, 156–57
Mizeria (Polish Cucumber Salad) recipe, 298–99
molecular mimicry, 2
Mom’s Dill Pickles recipe, 133–34
Moroccan Lamb Stew recipe, 184–85
MSG (monosodium glutamate), 89
MTHFR gene mutation, 41
mushrooms: Broccoli and Chicken Quiche recipe, 85, 103, 113, 114, 246–47; Hashi Hash Hash recipe, 103, 113, 230–31; Lentil Shepherd’s Pie recipe, 224–25; Shepherd’s Pie recipe, 103, 240–41; Stuffed Portobello Mushrooms recipe, 257; Tropical Grilled Chicken Skewers recipe, 103, 236–37; Truffled Veggies recipe, 80, 279. See also vegetables
My Duck Salad recipe, 101
MyMedLab, 65
Myo-inositol (sugar alcohol), 63
National Academy of Clinical Biochemists, 16
natural carbohydrates, 47
nectarines (Dirty Dozen list), 88
Neu5Gc antibodies, 34
nightshades, 68
nonorganic produce, 88
nourishment knowledge: applied to using the recipes, 80, 82; customized dietary modifications for specific concerns, 78, 80; five types of enzymes beneficial to healing, 72–78, 79; understanding that you are what you absorb, 71–72; understanding what your symptoms are trying to tell you, 81. See also diet; lifestyle interventions
NSAIDS (nonsteroidal anti-inflammatory drugs), 23, 74
NutraSweet, 68
nutrient deficiencies: in digestive enzymes, 21; macronutrient, 20–21; micronutrient, 20; signs and symptoms of, 48; vegan diet, 35
nutrient dense di
ets: carbohydrates as part of, 47; description and healing benefits of, 38, 44; fat as part of, 45; protein as part of, 44–45
nutrients: ferritin, 54–55; magnesium, 51–52; required for thyroid function, 47–55; selenium, 49–50; thiamine (B1), 48; vitamin B12, 53–54, 55; vitamin D1, 53, 55; zinc, 52. See also supplements
nutrition: author’s early experiments in, 28–29; healing Hashimoto’s patterns with improved, 20–23; reaching your health goals through, 23–24; Root Cause Approach, 3, 7, 8, 19, 23. See also diet
nuts: Almond and Date Snack Bars recipe, 85, 92, 310–11; as blood sugar-stabilizing food (except for peanuts), 67; Brazil nuts, 49–50; Cashew Cream Cheese recipe, 144–45; Duck Salad recipe, 208; Paleo Banana-Almond Muffins recipe, 103, 324–25; Root Cause Autoimmune Diet eliminating, 68–69; Stuffed Portobello Mushrooms, 257; Sweet and Salty “Granola” recipe, 113, 288–89
oils: blood sugar-stabilizing, 67; olive oil, 67, 106, 113; substitutes for coconut, 113. See also specific recipe
olives: as blood sugar-stabilizing food, 67; Cuban Ropa Vieja recipe, 85, 102, 181; Italian Meatza Pie recipe, 114, 263; Katy’s Greek Salad recipe, 101, 200–201; Paleo Pizza recipe, 250–51; in salads and smoothies, 102; to satisfy cravings, 112; Taco the Town Salad recipe, 101, 211
omega-3 fatty acids, 45, 86
omega-6 fatty acids: meat containing inflammatory, 35; more omega-3 fatty acids than, 45
online food shopping resources, 91
Orange Cream Smoothie recipe, 101, 162–63
oregano healing benefits, 94
Organic Pea Protein powder, 46
organic produce, 86, 88–89, 93
orthorexia nervosa, 36
Paella recipe, 248–49
pain: common nutritional causes and solutions, 81; joint, 15, 51; migraines, 51, 78, 81
Paleo Banana-Almond Muffins recipe, 103, 324–25
Paleo diet, 29, 34, 37
Paleo Meatloaf recipe, 266
Paleo Pizza recipe, 250–51
Paleovalley Snacks, 92
Hashimoto’s Food Pharmacology Page 32