The 6 Week Hashimoto s Transformation Program 4 WEEK 2 - MODULE 4

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1 The 6 Week Hashimoto s Transformation Program 4 WEEK 2 - MODULE 4

2 Page2 The 6 Week Hashimoto s Transformation Program 4 Limits of Liability/Disclaimer of Warranty The author, Brad Shook has made their best effort to produce a high quality and informative reference. The author makes no representation or warranties with respect to the accuracy, applicability, fitness or completeness of the contents of this program. They accept no liability of any kind for any losses or damages caused or alleged to be caused directly or indirectly, from using the information contained in this book. This book is not intended for use as a source of any legal or medical advice. The publisher wants to stress that the information contained herein may be subject to varying international, federal, state and/or local laws or regulations. The purchaser or reader of this publication assumes responsibility for the use of these materials and information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness, dietary or supplement regimen.

3 Page3 Week 1 Module 1 Understanding the Problem Module 2 What is Causing Your Thyroid Problems? a. Dr. Shook s Thyroid Workshop b. The Unregulated Supplement Industry c. 29 Non-Thyroid Labs You Need, That No-One Has Ordered d. BONUS: Reducing Your Toxic Burden Week 2 Module 3 Finding Your Why, and the Dietary Plan a. Program Overview b. Finding Your Why, and Our Built-in Support System c. Positive Goals d. Weekly Dietary Plan Overview (Calendar) e. Foods to Eat and Avoid Lists f. Two-week Sample Menu* and Shopping List g. Two-week Sample Menu Recipes h. Healing Broth Recipes i. Snack Ideas j. Portion Guide k. Food Quality Guide l. Dirty Dozen and Clean Fifteen m. Recommended Seafood Guide n. Cooking with Fats Module 4 Planning, Organization and Things We Love a. Determining Your Schedule b. Meal Preparation and Planning c. Essential Components for Eating Healthy Meals d. Kitchen, Cooking, and Organizational Things We Love Week 3

4 Page4 Module 5 Heading Off Common Problems a. Withdrawal Symptoms b. Dealing with and Preventing Constipation c. Before You Eat, Prime The Digestive System Week 4 Module 6 Healing Your Body a. Decreasing Inflammation b. Calming Down the Immune System c. Supporting Red Blood Cell Health d. Balancing Blood Sugar e. Healing the Digestive Tract (Leaky Gut) f. Supporting Adrenal Health g. Other Considerations Week 5 Module 7 Reducing Stress and Improving Sleep a. Getting Your Body Out of Fight or Flight Mode b. Techniques and Tools to Reduce Stress Module 8 Exercise and Movement a. The Key is, The Right Type of Exercise at The Right Time b. Types of Exercise to Consider Week 6 Module 9 What to Do Next? a. Start reintroducing foods into your diet? b. Continue this program? c. Begin The Hashimoto s 6 Week Hashimoto s Detoxification Program? d. Speed up your results, and get help from Dr. Shook? Module 10 Advanced Testing, Getting to The Cause.

5 Page5 Module 4: Lifestyle Planning, Organization & Things We Love? Module 4 Checklist: A. Schedule Wrote out Schedule (Page 8) Printed Schedule and placed it around your house. Set alarms on your phone to remind when to eat. B. Batch Cooking Decide when you are going to batch cook on a weekly basis. Determine when you are going to go grocery shopping on a weekly basis. C. Essential Components for Eating Healthy You have, or purchased a lunch box, glass food containers, etc.

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7 Page7 Welcome to Module 4! In this module we are going to cover the #1 reason that people fail to improve their health naturally! Do you know why people fail to improve their health even when they have everything they need to succeed? Failure to plan! I know you have heard this if you fail to plan, you plan to fail. The facts are, you can know exactly what you need to do to get your health back, but you will fail miserably if you do not have a plan. Planning, is the How that I talked about in the goal setting section. Remember, the most important thing is your why. The reason why you want to your health back is more important than anything, because it will carry you through those times when you just don t want to do it! You have to have a purpose, a reason, and it must make your heart beat heavy! At this point your positive goals should be complete, and now we are going to plan for success. Are you ready to do this? Let s get started!

8 Page8 Module 4 Lifestyle Planning, Organization & Things We Love This is the beginning of the second week of our 6 week Hashimoto s Transformation Program. This is the time that you need to be preparing for the dietary changes you are going to make next week. Let s start with determining your schedule: Let s figure out when you are going to eat! I recommend 3 meals and 2-3 snacks. You need to follow the two-week schedule and meal plan in Module 3.0 (the last module). This meal plan is a guide, and should be followed weeks 3 and 4, and the repeated weeks 5 and 6. Repetition is you friend! Remember, these first 2 weeks are planning! If you are adventurous, and have time and energy to make other foods, then please do so, but most people need to keep it simple. Remember we are healing, not necessarily making gourmet meals. Let s focus on getting healthy, and stick to the program. You have to determine when you are going to eat. Planning your meals is essential. If you can t do this basic step, you will find it very difficult to heal your thyroid, autoimmunity, diabetes, or any health condition why? Because stable blood sugar is foundational to EVERYTHING! You have to make a commitment right now. You have to make a commitment to your future, to your health, to your family, that you are going to be committed, and follow through. Do you have people in your life that depend on you? Do you have children, or grandchildren? Are you trying to get healthy so that you can have children? Do yourself, a favor. don t quit! This will not last forever! You will be changing the way you eat for a few months! That is a small amount of time to invest in your future health!

9 Page9 ACTION STEP: (When finished, check as complete on the module checklist on page 5) Write a schedule of when you are going to eat, every day of the week. i. You can use and write directly on the Sample Meal Plan from Module 3.0, and write directly on it, if that helps you. Some people will create a schedule in a spreadsheet program, or simply write out their schedule on a piece of paper. Take 10 minutes and do this now before you move on, so that you will have the times you are going to eat scheduled. Print your schedule and put it on your refrigerator, desk at work, on your phone, computer, by your bed wherever it is most convenient. i. Some people set recurring timers on their cell phone to remind them when it is time to eat until they become accustomed to their new schedule.

10 Page10 Meal Prep and Planning Considerations: (Batch Cooking) Cooking for Hashimoto s, Graves Disease and Hypothyroidism Do you have difficulty finding the time to cook those healthy meals that you know are better for managing your Hashimoto s? Nutritious home cooked meals are often one of the first things to go when a busy lifestyle starts to get in the way. The inevitable result? a worsening of your Hashimoto s symptoms. So what can be done to get ahead of things when you enter a busy period of life? Batch cooking is a great system of planning, organizing, creating and keeping meals that saves significant time and energy associated with maintaining a healthy diet. With two straightforward batch cooking sessions per week, you can produce seven days worth of meals. People using this method have reported a reduction in cooking and cleaning time from 20 to 30 hours per week down to just five. Our guidelines for getting started are as follows: Organize Your Meals, Cooking for Hashimoto s, Graves and Hypothyroidism Opt for simpler nutrient-dense recipes that are effective for your dietary requirements. Save the complicated recipes for their own time. One-pot/skillet/casserole dishes should be your preference over bulky meals with various side dishes. When cooking protein meals such as chicken or roasts, make a bit extra to use as simple additions to later meals. Go beyond just dinner planning. It is only a bit more work to have all meals planned, to great effect for your Hashimoto s. Keeping notes is a must. Write down your weekly menu (and grocery list) so that you can easily identify what your Tuesday night meal and which follow-up Wednesday dish goes with any leftovers. Keep tabs on when to pull meals from the freezer. List all parts that need preparing. Cook oven meals at the same time when they use the same temperature. Or: cook meals that use either stove-top or oven, keeping each area from getting overcrowded. Own Your Kitchen for Hashimoto s Cooking Know in advance which meals are going to require which kitchen tools. This way, you can avoid doubling up on recipes that would require cleaning during cooking.

11 Page11 Do you have the right storage containers on hand to store the food properly? Be smart about which meals are for when, as this will help in fitting everything in the fridge/freezer. Keep in mind which meals will be frozen for later and which will go in the fridge to be consumed within 2 days. Getting into the Cooking Frame of Mind When you only cook once or twice per week, it s great to really dedicate yourself to the task during the session. You ll quickly develop your own rhythm for your recipes. If possible, try to plan your batch cooking session while young children are out of the house. Always begin with an organized kitchen it will help a lot in keeping focused on the task. Get the prep-work done at the beginning of your cooking there s less pressure than between meals and it will be easier to wrap your head around the recipes. Use a timer to help multi-tasking between meals. Try to clean as you go this is always the better option than facing a pile of dishes at the end. Package food in proper serving sizes before freezing. Label meals with masking tape and a sharpie. You d be surprised how easy it is to forget what is what as the week goes by. Be well fed and hydrated throughout your cooking session. Some Extra Tips in Batch Cooking for Hashimoto s, Graves and Hypothyroidism Try to keep a few extra meals tucked away in the freezer for emergency occasions. It is important to understand that something like batch cooking can seem like an intimidating concept before you try it. However, once you have a few sessions and begin to develop your own system, you might start to wonder how you ever lived without it. Remember that time invested during your planning and cooking will be repaid over and again throughout the week when you arrive home to a ready-made meal. Also think of the health benefits and the money you will save! The vast majority of the effort is in the planning once you get to cooking the time flies by and you are done. Batch cooking will help in managing your Hashimoto s by reducing the need to worry about your diet throughout the week. Combined with the extra time you will have by not needing to cook, your overall stress will be reduced. Stress reduction is fundamental to effectively managing Hashimoto s. ACTION STEP: Decide when you are going to batch cook on a weekly basis. Determine when you are going to go grocery shopping on a weekly basis.

12 Page12 Essential Components for Eating Healthy Meals at Home and Work: When you are changing your dietary habits, you are going to have to start cooking, and packing your meals, at least while you are going through intensive healing in the beginning, or you are going to have to pay someone to do that for you. It all depends on your budget, and if done-for-you cooking services are available in your area. Budget permitting, you could order Autoimmune Paleo (AIP) Meals online from services like paleoonthego.com. **Just because a meal is AIP (autoimmune paleo) does not mean that you will not react to it! Many of my patients react to foods that are considered safe, so if you do not improve significantly with dietary changes, you need testing! Most people need a good lunch box, Pyrex containers (you DO NOT want plastic containers, they will leach plastics into your food!) and you need ice packs to keep everything cool. I have provided you with what I recommend for a lunch box and glass containers below, so that you can purchase what you need if you don t already have something that will work. Pyrex Containers o For Individual Meals - o For Storing Meals Purchase Larger Containers - Lunch Boxes o Ice Packs o ACTION STEP: You have, or have ordered or purchased a lunch box, containers, etc.

13 Page13 Kitchen, Cooking, and Organizational Things We Love, Resource List: This is a resource list of things we love to use in our own kitchens, that you may find to be very helpful in your journey to find optimal health. a. Instant Pot a. b. Mandolin Slicer a. c. Spiralizer a. d. Cut Resistant Glove a. e. Immersion Blender a. f. High Speed Blender a. g. Single serving blender a. h. Steel, Cast Iron, Ceramic (no Teflon!) a. Stainless Steel - b. Cast Iron -