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JEN WITTMAN CHHC, AADP Your Thyroid Love Coach
15-DAY THYROIDMAKEOVER
WORKBOOK
THE EASY WAY TO TRACK YOUR PROGRESS
Copyright © 2016 Thyroid Loving Care/The Healthy Plate, LLC.
All rights reserved. No part of this publication may be reproduced, scanned, distributed or transmitted in any form, by any means, electronic or mechanical, without permission in writing from the publisher. Any telephone numbers, addresses, prices, offers and web sites listed in this document are accurate at the time of publication, but they are subject to frequent change.
Disclaimer: The content of the following document is based on research conducted by Jen Wittman, Thyroid Loving Care and/or The Healthy Plate, LLC, unless otherwise noted. The information is presented for educational purposes only and is not intended to diagnose or prescribe for any medical or psychological condition, nor to prevent, treat, mitigate or cure such conditions. The information contained herein is not intended to replace a one-on-one relationship with a doctor or qualified healthcare professional. Therefore, this information is not intended as medical advice, but rather a sharing of knowledge and information based on research and experience. Jen Wittman, Thyroid Loving Care and/or The Healthy Plate, LLC encourage you to make your own health care decisions based on your judgment and research in partnership with a qualified healthcare professional.
These statements have not been evaluated by the Food and Drug Administration. The information in this document and is not intended to diagnose, treat, cure or prevent any disease.
Affiliate Disclosure: This document may contain affiliate links. If you purchase a product through an affiliate link, your costs will be the same but Thyroid Loving Care will receive a small commission. This helps cover some of the costs for all of the free resources provided by Thyroid Loving Care. We appreciate your support!
DAY 1: COFFEE DETOXTHYROID MAKEOVER ACTION STEP #1: Decrease your coffee consumption over the next few days. Start by drinking a 1/2 caff for two days, then a 1/4 caff for two days and then decaf for two days and then switch to a coffee substitute. Remember to drink lots of water to keep any detox symptoms at bay.
Check off each day that you decreased your coffee intake and mark any symptoms or relief you experienced.
Day: Action Step Yes, I did this! Write out the symptoms you felt or the symptoms that disappeared.
1Drink a ½ caff/ ½ decaf
2 Drink a ¼ caff/ ½ decaf
3Drink a ¼ caff/ ¾ decaf
4Drink a ¼ caff/ ¾ decaf
5Drink decaf only
6Drink decaf only
7 DrinkCoffee Supplement
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DAY 2 : SOY-FREE PANTRY MAKEOVERGo through your pantry, fridge & freezer and toss out (or at least don’t eat) whatever contains soy in it. (You’ll be surprised!)
CONTAINS SOY MAY CONTAIN SOYEdamame (soybeans in pods)
Hydrolyzed soy proteinKinnoko flour
Kyodofu (freeze dried tofu)MisoNatto
Okara (soy pulp)Shoyu sauceSoy albumin
Soy branSoy concentrate
Soy fiberSoy flour, soya flour
Soy formulaSoy gritsSoy milk
Soy nuts, soy nut butterSoy protein
Soy protein concentrateSoy protein isolate
Soy sauceSoy sprouts
Soya, soybeansSoybean granules
Soybean curdSoybean flourSoy lecithin*
Soybean pasteSuproTamari
TempehTeriyaki sauce
Textured soy flour (TSF)Textured soy protein (TSP)
Textured vegetable protein (TVP)Tofu
YakidofuYuba (bean curd)Natural flavoringVegetable brothVegetable gum
Vegetable starch
Any Vegetable Oil
*Avoid fried foods for soy contamination
*Tell servers that you have a soy allergy
*Ask restaurants exactly what is in the oil for frying French Fries
*If there’s any hesitation from the server as to what is in the oil, ask them to look at ingredients on box or bag of oil. They are always “shocked” that their oil has soy in it.
Asian Foods (Japanese, Chinese, Korean, Thai,
Vietnamese, Malaysian, etc.)
Hydrolyzed Plant Protein
Hydrolyzed Vegetable Protein (HVP) Soy Oil
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DAY 3: GLUTEN DETOXGo gluten-free for the next 7 days. Track your symptoms for the next week.
Day: Yes, I did not eat gluten today!
Write out the symptoms you felt or the symptoms that disappeared.
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DAY 4: EXERCISECommit to one low-impact exercise to do every day this week. Write down what exercise you did and how you felt afterward.
Day: Exercise Type How did I feel after I exercised and the rest of the day?
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DAY 5: SUGAR DETOXGo sugar free for 7 days. Write out how you feel each day. Are you having any cravings? Are you reaching for sweets when you’re stressed? Is a certain emotion triggering a desire for sugar? How do you feel now on your sugar-free days? Any symptoms? Any symptom relief? Track that here!
Day: Yes, I was sugar-free today!
How did I feel not eating sugar today? (check-in with yourself using the questions above)
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DAY 6: ADD VEGETABLESFill your plate with a combination of 75-80% cooked, raw and fermented vegetables at each meal (including breakfast!) :) Here are some ideas for ya!
MEAL COOKED RAW FERMENTED
Breakfast
Your favorite veggies into
an omelette or scramble
Sliced CucumbersCelery with
Almond ButterCrunchy Red Bell
Pepper Slices
Pickles Sweet Onions
LunchStir Frys and More!
Primal Recipes
Paleo Lunch Box Ideas
Paleo FermentsKid Friendly
DinnerVeggie Recipes
SoupsSalads Simple Ferments
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DAY 7: LEAKY GUT Track your food for the next 7 days. What are you eating that could be creating a leaky gut? Did you have any reactions after eating - bloating, constipation, gas, discomfort, reflux, skin reactions, rash or itchiness? Write those down in the chart.
Day: What did I eat today? How did each meal make me feel?
1Breakfast:Lunch:Dinner:
2Breakfast:Lunch:Dinner:
3Breakfast:Lunch:Dinner:
4Breakfast:Lunch:Dinner:
5Breakfast:Lunch:Dinner:
6Breakfast:Lunch:Dinner:
7Breakfast:Lunch:Dinner:
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DAY 8: BLOOD SUGAR BALANCEEat more high quality proteins and fats and less grains, processed carbs and refined sugars. Follow the 7-Day Meal Plan below (you have a copy of it with grocery list and prep plan in your Quick Start Healing Kit.
WEEK 1 BREAKFAST LUNCH DINNER
MondayPaleo Carrot
Muffins with Honey Butter
Tuna & Egg Salad over Romaine Lettuce
“Spaghetti” and Meatballs
TuesdayCherry Breakfast
PuddingLeftover “Spaghetti”
and Meatballs Chicken Tenders
Sweet Potato Fries
WednesdayPaleo Carrot
Muffins with Honey Butter
Leftover Chicken Tenders
Sweet Potato FriesShrimp Tacos with
Mango Salsa
ThursdayCherry Breakfast
PuddingShrimp Tacos with
Mango SalsaCrock Pot Chili Dogs
& French “Fries”
Friday Southwest OmeletLeftover Crock Pot
Chili Dogs & French “Fries”
Pork Tenderloin Rosemary/Carrot Mash
SaturdayAlmond Banana
Pancakes + Sausage
Pork Tenderloin Rosemary/Carrot
MashFabulous Fish Stir Fry
SundayAlmond Banana
Pancakes + Sausage
LeftoverFabulous Fish Stir Fry
Chicken PiccataBalsamic Root
Vegetables
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DAY 9: SAY SAYONARA TO STRESS.Journal out how you might be accepting stress into your life and list one action step you are going to take to combat that (e.g. setting healthy boundaries, reading a personal growth book on self-worth/self-love, saying “no” to someone else’s lack of planning)
How do I let other people’s problems become my problems? Who do I do this with most? What action am I going to take to end this pattern?
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Do I insist on doing everything myself? What am I afraid will happen if I let someone else do the work or take over the project? What action am I going to take to end this pattern?
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Do I let other people dictate my schedule? Who is taking up time in my schedule? What to-do’s aren’t really mine? What could someone else do? What action am I going to take to end this pattern?
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Do I feel guilty that I’m “not doing enough?” Why do I feel guilty? Where does this come from? What action am I going to take to end this pattern?
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Do I ask for the support I need? Why not? Who am I going to ask to support me in healing? What am I going to ask them to do to support my healing?
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Day 10: Get Some Sleep
Create a sleep schedule for yourself and chart your bed time. My recommendation is to get in bed at 9 pm, lights out by or before 10 pm and set your alarm to wake up by 5 am or 6 am every day for 7 days. Create a relaxing bedtime routine to help you calm down and ease into slumber.
Day: in bed at? lights out at? awake at? Up in the middle of the night? Why?
What did I do to relax myself before bed?
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DAY 11: ASK FOR HELP.Ask someone for help today. It can be something small. Just start practicing asking for help. You’ll see it’s not scary. You’ll see that people want to help you…they just don’t know that you need it and they don’t know what would be helpful. So, ask for it…and be specific. It makes those helping you feel like they’ve made a difference too!
Look at your schedule and see what can be delegated. Here’s how:
Talk to the people in your life about your situation and how you need support. Ask your boss if you can offload some smaller work tasks to an intern or assistant. (Be sure to explain to that person what is going on with you so they understand why you need the extra help).
Find someone to share carpool responsibilities. This should buy you some time each day between work and home for yourself to take care of your body and your mood.
Swap childcare with your partner, friend, neighbor, coworker or another parent.
Schedule a standing day every week where each of you gets to have time to yourselves. This is not time for running errands. This is your time to treat your body well and heal. Get a massage! Read a book or magazine. Relax and de-stress!
Make a list of things you need help with and write down who you can ask to help next to the item.
What do I need help with? Who can I ask to help me?
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THYROID MAKEOVER ACTION STEP #5:
Go sugar free for 7 Days!
DAY 12: BUILD YOUR HEALING TEAM.If you are not getting the support you need, find a new doctor, holistic health coach or functional practitioner to help you heal. Hop online or ask friends to give you referrals for a functional doctor and other practitioners like an acupuncturist, massage therapist, reiki expert, etc. List out new referrals here.
Doctor/Practitioner Name Specialty Contact Info & Website
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DAY 13: GET HONEST WITH YOURSELF.Answer the questions below. Once you are honest with yourself and understand where you are having challenges or how you are holding yourself back, you’ll be able to set the right intention toward a clear path to healing.
What do I really want from my life?
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When my thyroid heals, what will that do for me?
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How will I know when I’ve healed? What will that look or feel like to me?
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Who might be affected if I healed myself?
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What do I believe the consequence could be to me and the people closest to me if I heal?
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What might I lose in my life or relationships if I were to heal?
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DAY 14: RESEARCH NEW HEALING OPTIONS1. Research alternative therapy options and write down which techniques appeal to you.
There’s a really comprehensive list right here.
2. Call your health insurance carrier or review their website online to see which integrative therapies they cover like:
• Acupuncture• Water or Float Therapy• Cranio-sacral Therapy• Saunas• Massage• Reiki• Hypnotherapy• Reflexology• Trauma Release (TRE)• Emotional Freedom Technique (EFT/Tapping)
3. Set up an appointment with an alternative, complementary, integrative or holistic care practitioner in your area for acupuncture, reiki, cranio-sacral therapy or even a massage….whatever floats your boat!
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DAY 15: DISCOVER THE ROOT CAUSE.Make a list of all of your symptoms and write down what you think each symptom might be telling you about your body.
Symptom What could it be telling me about my body?
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THANK YOU.
Thank you for taking this journey with me over the past 15 days. It’s been a pleasure discussing all the ways in which we can better support our thyroid health.
I hope you have learned something about your thyroid and yourself along the way.
This makeover only scratched the surface of all the avenues you can explore that help reverse thyroid and autoimmune disease.
I hope you found the information thoughtful and valuable. It is my mission to inspire, empower and support you in reversing thyroid, autoimmune and inflammatory conditions.
With the right support, you too can bring energy, joy and fulfillment into your life.
Please let me know if I can support your healing.
And, I want to hear from you. How did you like the makeover? Is there anything that could be improved upon? Your opinion matters. Let your voice be heard - email me! In good health,
J en
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