The Essential Thyroid Cookbook: Over 100 Nourishing Recipes for Thriving with Hypothyroidism and Hashimoto's

The Essential Thyroid Cookbook: Over 100 Nourishing Recipes for Thriving with Hypothyroidism and Hashimoto's

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Product Details

ISBN-13: 9780991170500
Publisher: Blue Wheel Press, LLC
Publication date: 09/19/2017
Pages: 388
Sales rank: 25,622
Product dimensions: 7.90(w) x 9.90(h) x 1.00(d)
Age Range: 3 Months to 18 Years

About the Author

Lisa Markley, MS, RDN is a nutritional wellness expert with over a decade of experience working passionately towards improving the health of others. She has diverse experience in integrative nutrition, health education, clinical counseling, research, and community wellness.

Lisa is also a seasoned culinary educator and recipe developer with a deep love of cooking, eating, and advocating for local, seasonal, and sustainably-produced foods. Her mission is to help others translate seemingly complex nutrition recommendations into simple, actionable steps using health-supportive ingredients prepared deliciously.

Lisa began her education at Northern Arizona University with a Bachelor of Science in Health Education. Later, she received a Master of Science in Nutrition from Bastyr University in Kenmore, WA. She then returned to her hometown, Kansas City, to complete her Certificate in Dietetics from the University of Kansas Medical Center.

As a lifelong learner, she has furthered her professional development with courses from the Integrative and Functional Nutrition Academy, the Institute for Functional Medicine, and Field to Plate. 

Lisa currently consults for the University of Kansas Hospital and Healthful Elements. She also teaches nutrition classes at Johnson County Community College and Turning Point: The Center for Hope and Healing. She has been featured frequently as a nutrition and cooking expert in the Kansas City media.

Lisa knows first-hand the struggles of chronic illness. She was diagnosed with Hashimoto’s thyroiditis in 2008, chronic Lyme disease in 2012, and mycotoxin illness in 2014. Lisa has successfully utilized a Functional Medicine approach to address her illnesses head-on. Therapeutic nutrition has been one of her greatest allies on her healing path. 

It’s Lisa’s desire to empower and inspire you to become an advocate for your own health and learn how to harness the healing power of food and healthful lifestyle changes.


Jill Grunewald, HNC, Integrative Nutrition and Hormone Coach, is a thyroid health and autoimmunity specialist. For nearly a decade, she has successfully guided her clients with hypothyroidism and Hashimoto’s to health and vitality. 

Since graduating from nutrition school in 2006, she has taken part in many courses lead by members of the functional medicine community. In early 2018, she’ll graduate with a certificate from the Functional Medicine Coaching Academy, in partnership with the prestigious Institute for Functional Medicine.

Jill has suffered from alopecia (autoimmune hair loss), off and on, since 1982 and in early 2008, was diagnosed with Hashimoto’s. She knew that taking thyroid drugs “for life,” with no consideration for why her thyroid was under-functioning or what to do about her immune dysregulation was not the answer, so she immersed herself in learning everything she could about autoimmunity and hypothyroidism and how to manage these conditions with whole foods, botanicals, lifestyle modifications, and other natural therapies.

Jill’s Hashimoto’s remains successfully managed without thyroid drugs. And unlike many with alopecia, her bald spots always grow back. 

In her coaching practice, Healthful Elements, Jill not only specializes in hypothyroidism and Hashimoto’s, but also other autoimmune conditions (especially alopecia and Graves’), adrenal dysfunction/HPA axis dysfunction, polycystic ovary syndrome (PCOS), perimenopause/menopause, and pre-diabetes/diabetes.

Jill has written for various publications, blogs, and online magazines, including Huffington Post, MindBodyGreen, and Experience Life magazine and has contributed to articles in Self and Shape magazines.

She lives in Minneapolis with her husband, Mark, and daughter, Harriet.

Read an Excerpt

CHAPTER 1

Essential Thyroid Nutrition

ABOUT THE THYROID

The thyroid is a butterfly-shaped gland in your neck below your Adam's apple and is hailed as "the master gland" of our complex and interdependent endocrine (hormonal) system. It's the spoon that stirs our hormonal soup. It produces several hormones, with tri-iodothyronine (T3) and thyroxine (T4) being the most critical to our health.

Given that our endocrine system is responsible for growth, reproduction, energy, and repair and the thyroid is "the master gland" of this complex and interdependent system, an underfunctioning thyroid can have profound implications for the whole body.

Our Western/conventional medical model tends to isolate organs, glands, and body parts, when in fact, most of our body's systems are designed to work in harmony with one another. When the thyroid is under-functioning, many doctors are quick to prescribe thyroid hormone replacement or iodine supplementation without consideration for immune, adrenal, or estrogen status — all have implications for thyroid function. Concurrently, optimizing thyroid status can have a positive effect on these other systems.

The thyroid's job is to absorb iodine and combine it with the amino acid tyrosine. It then converts this iodine/tyrosine combination into T3 and T4. The thyroid produces some T3, the active form of thyroid hormone ("the big daddy"), but the majority is produced by the mostly inactive T4 ("the lame duck") by a process called T4/T3 conversion.

Simply put, T3 is the most metabolically active and has the greatest impact on our health and wellbeing. It's responsible for optimizing memory and brain function, keeping our bowels moving, hair growth, and keeping us thin and fertile, to name a few. Because the thyroid produces only about 7 percent T3, and T3 is how the body most benefits from what the thyroid should provide us, anything that inhibits the T4/T3 conversion should be examined. (Also see the chapter, Optimizing Thyroid Hormone Conversion.)

Thyroid hormones transport oxygen into your cells and are critical for energy production. Every cell in the body has receptors for thyroid hormone and the thyroid is a master toggle that flips on the genes that keep cells doing their jobs. It's the boss of our metabolism and an underactive thyroid can affect weight, mental health, and heart disease risk. Thyroid hormones affect our health systemically and directly act on the brain, gastrointestinal tract, cardiovascular system, bone metabolism, red blood cell metabolism, gallbladder and liver function, steroid hormone production, glucose metabolism, protein metabolism, neuromuscular function, digestion, and body temperature regulation.

In the U.S. alone, it's estimated that 53 million people have an autoimmune disease. According to Dr. Aviva Romm, 30 million women have Hashimoto's (autoimmune hypothyroidism — the most common form of autoimmunity). Experts in the functional medicine community claim that most with hypothyroidism are undiagnosed — it's estimated that there are 60 million with low thyroid function. It's also estimated that 97 percent of those with hypothyroidism have Hashimoto's, in which case we may be looking at 58 million with Hashimoto's. As you can see, this number is higher than the estimates for the total number of people with autoimmunity in the U.S.

Hyperthyroidism, or overactive thyroid, is much less common, although Graves' disease (autoimmune hyperthyroidism) is on the rise.

Symptoms of hypothyroidism include weight gain, the inability to lose weight despite your best efforts, brain fog, fatigue (including pronounced morning fatigue), constipation, dry and brittle fingernails, depression, low body temperature, low stamina, lack of motivation, sleep disturbances, difficulty concentrating, hoarseness upon waking, edema (fluid retention, including puffy face), hair loss (including thinning of outer eyebrows), infertility, irregular menstrual cycles, joint aches, poor ankle reflexes, high cholesterol, and light sensitivity. Lesser known symptoms include yellowing of palms and soles of the feet, hives, psoriasis, premature aging, premature greying of the hair, and muscle spasms.

Hypothyroidism is a grey area, but conventional/Western doctors tend to think in black and white — you have hypothyroidism or you don't, sort of like being pregnant. You can't be a little bit pregnant, but you can be a little bit hypothyroid, and it can have a significant impact on the quality of your life. Yet many doctors don't see it that way. This is why hypothyroidism and Hashimoto's have been called "the silent epidemic."

Too often, hypothyroid patients seeking answers from the conventional medical model continue to suffer with symptoms that aren't traced to a sluggish thyroid. If you're blue or feeling unmotivated, you may be prescribed an antidepressant. If you're constipated, you're told to take a laxative. If you're having difficulty sleeping, you're given a sleeping aid. If you're overweight and having trouble shedding pounds, you're instructed to work harder at the gym or consume fewer calories; both can exact a greater toll on this sensitive gland, including the adrenal glands, which play a significant role in thyroid function.

These myriad instructions may offer some relief, but if the root cause of these issues is an underactive thyroid and it remains undiagnosed, then symptoms, frustration, and feeling like you're not living up to your potential can persist indefinitely.

Hypothyroidism remains undiagnosed two ways:

1. Despite symptoms pointing to an under-functioning thyroid, the thyroid is never considered suspect.

2. Lab testing is limited.

The testing can be limited in two ways:

1. Doctors operate under the conventional medical conviction that hypothyroidism can be diagnosed via one blood test and one blood test only, thyroid stimulating hormone (TSH), a pituitary hormone that tells the thyroid to do its job.

2. Many doctors (endocrinologists included) utilize outdated blood lab reference ranges.

This type of thyroid "treatment" leaves many underdiagnosed. Dr. Mark Hyman states, "You may be told you have borderline thyroid problems or sub-clinical thyroid disease and your doctor will watch it. What will he or she watch for? For you to get really sick?"

These archaic practices cast aside a vast group of people who have subclinical hypothyroidism that can trigger a bevy of symptoms, yet cause only slight changes in blood labs, primarily those tests that many doctors never run. The antibodies that show the presence of Hashimoto's, thyroid peroxidase antibody (TPOAb) and thyroglobulin antibody (TgAb), happen to be on the list of thyroid labs infrequently performed.

As the saying goes, "Don't guess, test." It's important to do the right tests and to evaluate your labs based on the functional reference ranges, not outdated ranges that often lead to misdiagnosis, mistreatment (like antidepressants or anti-anxiety drugs), and the passage of time with continued suffering.

Regarding the evaluation of TSH as a sole indicator of thyroid health, hormone expert, Dr. Aviva Romm states, "In a world where medical over-testing is rampant, I have to say, I find myself confounded by the fact that so many physicians are resistant to ordering anything but a TSH — or thyroid simulating test — as the first form of evaluation, when from a scientific and medical standpoint, that test can be normal and there can still be a low functioning thyroid. It's outdated medical dogma to order solely this test.

"Most of us, whether as doctors or patients, have been led to believe that medical guidelines and practices are pretty much set in stone, and are based on hard reliable facts. The former is definitely not true, in fact, in just the past five years or so, it's been found that many long-followed medical guidelines aren't correct. It has been found that sometimes, doing tests or interpreting them inappropriately can even lead to harm.

"On top of this, medical guidelines, while based on hard data, are only as good as the data they are based on, and on what's known at the time the guidelines are made. So for example, the TSH lab values for normal are based on TSH averages for most generally healthy Americans. But many Americans are under-diagnosed for thyroid disease. When we take an expanded view of thyroid health, and only include the TSH average of people with absolutely no hypothyroid symptoms, the number changes."

A functional or integrative medicine doctor or naturopath will typically run the whole gamut of thyroid tests for you, without you having to cajole.

Below are what I feel are the most clinically relevant thyroid tests. Many in the functional medicine community, including Dr. Romm, recommend this set of labs:

Know that thyroid antibody tests aren't perfect. According to thyroid expert, Dr. Alan Christianson, "Over 40 percent [of those with] Hashimoto's may never have positive antibody tests. Negative antibody tests do not rule out Hashimoto's. In many cases, it only shows up on the ultrasound." Conversely, often TSH, Free T3, and Free T4 are normal in the face of elevated antibodies.

Ultrasounds are often performed in the face of hypothyroid symptoms and low or negative antibodies labs. If you suspect Hashimoto's and your antibodies labs don't reveal Hashimoto's, test again in two to three months, or ask for an ultrasound.

Additionally, to keep tabs on yourself without getting labs done too frequently, you can opt for a simple, at-home basal body temperature test. While some experts feel this test isn't a true reflection of thyroid function, many I respect still recommend it. (See The Essential Thyroid Cookbook Lifestyle Companion Guide for instructions. You can download it for free on our website: www.thyroidcookbook.com/companion.)

What Causes Hypothyroidism?

There are many theories about the roots of hypothyroidism and Hashimoto's, all of which can contribute to the thyroid not functioning well and to the exacerbation of symptoms. In most cases, it's a combination of these influences.

Many doctors, both allopathic/Western and functional/integrative, claim that hypothyroidism is caused by iodine deficiency, but a lack of iodine tells a small part of the story. (For more on iodine, see the Minerals subchapter in the chapter, The Nutritional Heavy Hitters.)

Dr. Amy Myers, a respected leader in functional medicine, states, "Though thyroid disease is generally considered idiopathic (of unknown cause) by most conventional doctors, in functional medicine we believe that one or a combination of these factors are to blame: heavy metal (mercury) toxicity, iodine deficiency, and food sensitivities, particularly to gluten." (See the chapter, Elimination Provocation Diet Instructions for more on sleuthing out food sensitivities and the chapter, Gluten and Your Thyroid for more on the thyroid/gluten relationship.)

Other possible causes of hypothyroidism include (this is not an exhaustive list):

• Nutritional deficiencies

• Adrenal dysfunction/HPA axis dysfunction (See The Essential Thyroid Cookbook Lifestyle Companion Guide for our Restore Your Adrenals guide. You can download it for free on our website: www.thyroidcookbook.com/companion.)

• Exposure to environmental toxins such as pesticides and plastics

• Heavy metal toxicity — beyond mercury, lead, arsenic, and cadmium can also be problematic

• Unrelenting stress

• Other hormonal imbalances, such as estrogen dominance

• Genetic propensity (See the chapter, The Basics of Mitigating the Autoimmune Response for more on epigenetics, or how we can influence gene expression.)

• Pregnancy and delivery

• Leaky gut/irritable bowel syndrome

• A virus, like Epstein-Barr

• Oxidative stress

• Systemic, cellular inflammation

When you stack a few of these on top of one another, it's a recipe for hypothyroidism — and Hashimoto's. (See the chapter, The Autoimmune Epidemic for more information on factors leading to autoimmunity, of which many are mentioned in the list above.)

Hashimoto's thyroiditis is the most common autoimmune disorder in the U.S. Studies show that at least 90 percent of hypothyroid sufferers have impaired thyroid function due to autoimmune antibodies to their thyroid — Hashimoto's. Again, some claims are as high as 97 percent. But many with low thyroid function have never been tested for a possible autoimmune factor. Why? Because many doctors reckon, "If I can't write a prescription, why test for it?" Many will say, "If you have Hashimoto's, my treatment plan won't change."

This is not okay. Just because many doctors don't know how to treat autoimmune conditions doesn't mean that you don't deserve to know if you have one. Letting autoimmunity run rampant is inviting trouble. Any autoimmune condition that goes unaddressed can lead to other issues (MAS — multiple autoimmune syndrome) and thus, lower quality of life. Once you have one autoimmune condition, other systems of the body are up for grabs. Studies have shown that those with autoimmune disease have a greater than 50 percent chance of developing another.

It's not uncommon to experience an autoimmune cascade, such as Celiac, then Hashimoto's. Or alopecia, then Hashimoto's. Or Raynaud's, then MS, for example. I also see a lot of autoimmune skin conditions alongside Hashimoto's, like rosacea and psoriasis.

And here's a kicker — Hashimoto's and Graves' can exist concurrently (yes, autoimmune hypothyroidism and autoimmune hyperthyroidism), both of which fall under the umbrella of autoimmune thyroid disease (AITD). In these cases, people present with Hashimoto's antibodies (TPOAb and/ or TgAb) as well as Graves' antibodies (TSI). They typically fluctuate between the two conditions, in which case symptoms can be all over the map.

In other words, once one autoimmune condition has taken residence, the permutations can be far-reaching.

To manage autoimmune thyroid disease, or any autoimmune condition, it's imperative to get to the root issue — an overactive, hypervigilant immune system — not to simply suppress symptoms with medication. I'm not categorically against thyroid hormone replacement, but it's often a faulty strategy that allows the immune dysregulation and tissue damage to rage on. In the case of Hashimoto's, it can further harm thyroid tissue. While you're replacing thyroid hormones, the immune response against the thyroid gland continues, in which case many get their thyroid drug doses increased repeatedly over time because they continue to be symptomatic — and symptoms often increase in intensity.

Many doctors, if they even know what Hashimoto's is and will test for it, will tell you it's a lifelong condition with no treatment options other than Synthroid, the most popular thyroid hormone replacement. I'm proof (as are many, including my clients and students) that Hashimoto's is manageable without thyroid drugs.

(Continues…)



Excerpted from "The Essential Thyroid Cookbook"
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Copyright © 2017 Blue Wheel Press, LLC.
Excerpted by permission of Blue Wheel Press, LLC.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Preface

Foreword xi

Acknowledgments and Gratitude xv

A Special Thanks to Melissa Joulwan xviii

Introduction 1

Our Story 5

Farm Huggers 7

Both/And: Organic and Sustainable Farming 9

What This Means for You 12

Part 1 Essential Thyroid Nutrition Jill Gruneiuald

About the Thyroid 17

What Causes Hypothyroidism? 21

We are the 3 Percent: Non-Autoimmune Hypothyroidism 24

The Role of Nutrition in Thyroid Function 25

The Thyroid/Digestion Connection 26

Gluten and Your Thyroid 27

Dairy and Your Thyroid 29

Optimizing Thyroid Hormone Conversion 30

Why This is Not Another Paleo or AIP Cookbook 32

Spodight: In Defense of Grains 40

Spotlight: In Defense of Legumes 41

Low Carb: A Disaster for Those with Hashimoto's 44

Fiber: The Other Low-Carb Casualty 47

Our Springboard 48

Our Methodology 52

The Nutritional Heavy Hitters 55

Thyroid- and Immune-Supportive Nutrients: How They Work 59

Minerals 60

Vitamins and Other Nutrients 82

The Myth of "Goitrogens" 102

A Word About Soy 106

The Autoimmune Epidemic 107

The Basics of Mitigating the Autoimmune Response 110

Elimination Provocation Diet Instructions 116

Conclusion 122

Part 2 Essential Thyroid Kitchen Lisa Markley

Pantry Staples and Ingredients 127

Non-Gluten Grains 127

Gluten-Free Flours 131

Legumes/Beans 132

Nuts and Seeds 135

Plant-Based Milks 140

Cooking Oils 141

Herbs, Spices, and Flavor Builders 143

Natural Sweeteners 146

Our "Go-To" Canned and Packaged Foods 148

Kitchen Tools and Gadgets 153

Part 3 Essential Thyroid Recipes Lisa Markley

Guide to the Essential Thyroid Recipes 160

Nourishing Beverages 163

Breakfasts 181

Appetizers and Snacks 201

Condiments, Sauces, and Seasonings 217

Plant-Based Sides 235

Soups and Stews 251

Salads 269

Main Dishes 285

Sweets and Treats 305

Part 4 Appendixes Jill Grunewald

Appendix A The Nutritional Springboard for This Cookbook 322

Appendix B Suggested Supplements 323

Appendix C The Important Role of Fats in the Diet 328

Appendix D Eco-Label Reading Guide 330

Appendix E Sustainably-Sourced Seafood 333

Appendix F Affordable Organic and Sustainably-Grown Food and How to Prioritize 334

Appendix G Increasing Stomach Acid (Hydrochloric Acid Challenge) 337

Notes 339

Index 352

Recipe and Ingredient Index 359

About the Authors 370

Customer Reviews

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The Essential Thyroid Cookbook: Over 100 Nourishing Recipes for Thriving with Hypothyroidism and Hashimoto's 5 out of 5 based on 0 ratings. 2 reviews.
ChrisWebAdmin More than 1 year ago
In her introduction to “The Essential Thyroid Cookbook” By Lisa Markley and Jill Grunwald, Aviva Romm, MD, author of “The Adrenal Thyroid Revolution“, explains the symptoms and challenges of hypothyroidism. As somebody who has struggled with hypothyroidism my entire life, it struck a chord with me. Knowing that the struggles I endure with weight, fatigue etc. are shared, makes it a little easier. And knowing that the authors also suffer from hypothyroidism, are a registered dietitian and successful nutrition and hormone coach, convinces me that they truly can help. Self-proclaimed “farm huggers”, the authors also like to make sure that the foods they eat are as organic and locally sourced as possible. They explained that the organic foods are higher in antioxidants which fight free radical damage and are an important consideration for immune health. The “Our Story” section of the introduction does give a lot of explanation as to why they have chosen the types of foods and recipes for this book and the background for the research to support. It is well worth the read. “Part One, Essential Thyroid Nutrition”, explains about the thyroid, what it does for you, causes of hypothyroidism, and the relationship of gluten with your thyroid. While many of the recipes are Palio and AIP compliant and they do understand the merits of both of those diets, the authors do not believe that either is a single solution for those with a thyroid condition. The authors even provide a couple of companion sources on their website offering additional content and a nutrition guide. The book includes a chart of the most nutritionally significant foods (thyroid and immune-supportive) and their nutritional spectrum. Vitamins and other nutrients which are particularly significant in the thyroid healthy diet are each described individually in this chapter. “Part 2 The Essential Thyroid Kitchen” explains the do’s and don’ts for a healthy thyroid kitchen. I have to say that the level of detail is excellent. Not only do the authors tell you what should and should not be included in your kitchen, but they explain why so you can make your own decision. And for everything that they tell you to remove from your kitchen, they give you several alternatives to replace it. There is even a handy nuts/seeds chart which gives you the nutritional benefits of each. Find a handy kitchen and tools gadget section which lists the essential cooking tools you will need. “Part 3 Essential Thyroid Recipes” with each of the recipes they give an icon to quickly identify them as “Vegan”, “Paleo”, “Autoimmune Protocol (AIP)”, “Illumination Provocation Diet”, and “30 Minutes or Less”. Each of the recipes includes a brief description at the beginning, clear easy to follow instructions, and notes regarding substitutions for each of the various diet protocols or for optional uses. Along with the icon identification, they also include a Nutrients Guide for each which lets you know what vitamins you’ll be getting. Disappointingly most of the recipes do not include a picture. The first set of recipes is “Beverages” including many smoothie milk and tea recipes... See the fill review with recipe for Warm Apple Crisp at RecipesNow! The Reviews and Recipes Magazine. This review is in response to a complimentary review copy of the book sent by the publishers in hopes of an honest review.
WisReader More than 1 year ago
This is so much more than a cookbook. Not only does it cover recipes for every type of meal including snacks and beverages, it informs the reader on why these specific ingredients were chosen and what each will contribute to a healthy diet plan. I am not using the term "diet" to refer to weight loss. This is a nutrition plan. while weight loss may be possible while using these healy recipes, the goal is to create balance in the body. Exceptionally well researched and documented, this book will not only help the reader and consumer understand but also be able to better inform their family, those who prepare foods for them, and ask better questions from healthcare providers. I did refer to the authors' website while reading and downloaded the additional resources. Thank you to Netgalley fro providing me with a copy to review. Thank you to the authors for increasing my choices and options for healthy meals that taste far better than "diet food." This book is a valuable asset to anyone choosing to be informed and take action on their own behalf.