HOW TO BUILD A SMOOTHIE (and 8 unique flavor combos)

WHAT IS HASHIMOTO'S?

Hashimoto's thyroiditis is an autoimmune condition in which the body attacks its own thyroid tissue.

It is the most common cause of an under-active thyroid (aka hypothyroidism).

Because the thyroid is compromised, it cannot perform its job of regulating energy and metabolism.

This means that those with Hashimoto's will often experience lethargy, weight gain, or depression.

"Plant-based" is a popular marketing term to describe foods that are sourced from plants.

However, it is important to differentiate between an EXCLUSIVE plant-based diet and an INCLUSIVE one.

Do I rely on caffeine to get through the day?

Do I have difficulty falling asleep at night?

Do I often feel wired & tired?

Do I have adrenal or thyroid issues?

Do I have high levels of stress?

Do I drink caffeine with lots of sugar?

Do I drink enough water throughout the day?

BODY'S MESSAGE:

"Potentially pregnant."

FOCUS:

nurture + rest phase

ENERGY:

lower, more cravings

PHYSIOLOGY:

hormones build up uterus lining in case a fertilized embryo has implanted

HORMONES:

progesterone (and estrogen) increase, then decrease if not pregnant

BODY'S MESSAGE:

"Likely to become pregnant."

FOCUS:

magnetic phase

ENERGY:

highest, outgoing + confident

PHYSIOLOGY:

ovary releases an egg, cervical mucus is slippery, + libido is high

HORMONES:

LH + FSH trigger your ovary to release an egg, testosterone peaks + drives desire

WORK:

create, brainstorm, + start projects

MOVE:

high intensity (intervals, jogging, hiking, cardio, heavy strength training)

NUTRITION:

raw foods, light meals, or gentle fasting

SEED CYCLING:

flaxseed + pepitas support estrogen production

BODY'S MESSAGE:

"Not pregnant."

FOCUS:

shedding lining = detox phase

ENERGY:

low

PHYSIOLOGY:

uterus lining is shedding because there is no pregnancy

HORMONES:

lowest concentrations, giving you ability to make integrated, strategic decisions

overnight oats + cream/berries/nuts

chia seed pudding + coconut/fruit

roasted veggies + sausage/eggs

rice + veggies in breakfast burrito

frittata or egg cups

leftovers

1. I crave chocolate

2. I have a history of an eating disorder

3. My cuts tend to heal slowly and form scars

4. I have a history of herniated discs or bone spurs

5. I tend to gag easily

6. I experience cramps (calf, foot, or toe) at rest

7. I have irregular bowel movements: constipation, diarrhea, or both

8. I have been tested to have low bone density

9. I have brittle nails and hair

10. I often experience numbness and tingling in my hands and feet

11. I crave ice and non-food items

12. I have low energy and brain fog

13. I follow a diet that limits or eliminates certain foods or food groups

14. I have white spots on my fingernails

15. I tend to get sick or feverish often

16. My joints often pop and click

17. The whites of my eyes are slightly blue tinted

18. I experience a decreased sense of taste or smell

19. I have a general lack of appetite

20. I experience dry mouth and a lump in my throat

What is THE MEDITERRANEAN DIET?

This diet is based off the traditional eating patterns of people who live in Mediterranean Sea regions.

It does not necessarily have to feature Mediterranean flavors, but rather includes certain foods: vegetables, fruits, whole grains, beans, legumes, nuts, seeds, olives, and olive oil.

Moderate weekly consumption of fish, seafood, dairy, eggs, poultry, and red wine is also encouraged.

This dietary pattern is high in fiber, phytonutrients, healthy fats, and antioxidants and low in sugar, processed foods, and AGEs (advanced glycation end-products that cause aging).

The Mediterranean Diet has been extensively studied for its protectiveness against cardiovascular disease, neurological disease, cancer, and the effects of aging.

• longitudinal human

• lab (in vitro)

• animal (in vivo)

• epidemiological

• meta-analysis

• literature review

• correlation

• causation

• clinical trial human

• statistically significant

• clinically significant

• physiological dosage

• confidence interval

• probability

• odds

• absolute risk reduction

• relative risk reduction

• risk ratio

• odds ratio

• number needed to treat

• number needed to harm

• confidence interval

• prevalence

• high sensitivity (true positive)

• incidence

• high specificity (true negative)

• type 1 error (false positive)

• type 2 error (false positive)

• high precision

• high accuracy

• no evidence

• no effect

• evidence against

• evidence for

• inconclusive evidence

• internal validity

• external validity

1. LEAFY GREENS

2. CITRUS

3. BERRIES

4. BANANA

5. AVOCADO

6. PEAS

7. MAPLE SYRUP

8. MUSHROOMS

9. GLUCOSE + SUCROSE

10. KIWI

11. COCONUT

1. APPLES + PEARS

2. CHERRIES + STONE FRUITS

3. BEETS

4. AGAVE + HONEY

5. MELON

6. HIGH FRUCTOSE CORN SYRUP

7. MANGOS

8. JUICE

9. SWEET SAUCES

10. GRAPES

11. DRIED FRUIT

12. SUGAR ALCOHOLS (impair fructose absorption)

Fructose is a type of sugar found in fruit, honey, and high-fructose corn syrup.

The body can only process and absorb a certain amount of fructose at a time, and that capacity varies on a bioindividual basis.

Once that threshold has been exceeded, excess fructose draws water into the intestine and is fermented by gut microbes, causing abdominal pain, gas, bloating, belching, nausea, and loose stools.

1. LENTILS

2. BEEF

3. SHIITAKE MUSHROOMS

4. OATMEAL

5. PORK CHOPS

6. SPINACH

7. CHICKPEAS

8. CASHEWS

9. HEMP SEEDS

10. OYSTERS

11. FIRM TOFU

12. PUMPKIN SEEDS

13. YOGURT

14. CHICKEN

Contrary to popular belief, juice is not an ideal drink when sick because it is high in sugar. Instead, sip on warm water or tea with lemon, ginger, and raw honey.

1. QUINOA

2. FISH + SEAFOOD

3. NUTS + SEEDS

4. EGGS

5. BEANS + LENTILS

6. GRASS-FED DAIRY

7. POULTRY

8. RED MEAT

9. LEGUMES

What are SHORT-CHAIN FATTY ACIDS?

Butyrate is the SCFA that remains concentrated in the gut and serves as the primary fuel for colon cells.

It also promotes gut health by improving nutrient & water absorption, decreasing colon pH, increasing blood flow to the intestines & liver, and protecting against the development of colon cancer.

what is butyrate and why would I want to promote it?

• OAT BRAN

• APPLES

• RICE + POTATOES

• (cooked + cooled)

• WHOLE GRAINS

• GREEN

• BANANAS + PLANTAINS

• PSYLLIUM SEEDS

• PARTIALLY HYDROLYZED GUAR GUM

• BEANS + LEGUMES

• CRUCIFEROUS VEGGIES