Healthy & Beautiful

Kickstarting a Sluggish Thyroid – 1 Week Diet Plan

I am allergic to gluten (Celiac) and soy (oftentimes goes hand-in-hand).  Having only been diagnosed 10 years ago, it meant I spent 28 years of my life dumping food into my body I couldn’t process well, thus creating a rather sluggish thyroid that never seemed to fully function, until I learned the ins and outs of what I can/can’t eat.

It seems many people have the same set of issues I do, when you have this disease; and it took me a good long while to understand the perfect food menu for my body.

What You Should Not Be Eating

It isn’t as simple as cutting out wheat and soy.  When you have a sluggish thyroid, the list gets a lot longer:

  • Sugar – I try to be as careful as I can with consuming sugar, although I’m not perfect. Ever notice you bloat when you consume just enough sugar?  It puts stress on the thyroid and thus, on your body.  Sugar is also linked with promoting aggressive cancer growth – it’s just not good for you.  Instead, use honey or my favorite, Trivia Baking blend.
  • Caffeine – We’re all guilty of jumpstarting our bodies in the morning.  Instead of sodas (filled with sodium and sugar), try green tea with honey.  I swear by it and generally have more energy throughout the day.
  • Sodium – High levels can cause the same bloat effect, while making you incredibly thirsty and sluggish.  Instead of adding salt to your meals, add in natural herbs and spices, as well as garlic (garlic is GREAT for you)!  Also, avoid soups except low-sodium broths; canned goods; and salad dressings (I use olive oil, lemon juice or balsamic, and Italian seasoning)
  • Cruciferous vegetables – This includes raw kale, cauliflower, broccoli, spinach, Brussels sprouts, cabbage, and all other vegetables in this family.  They can be consumed, cooked, but still in small quantities (about 1/2 cup a day).  These are known to slow down a thyroid.  I tend to stick to green beans, cucumbers, tomatoes, carrots, and corn.
  • Many fruits – This includes anything with a high amount of pectin (all melons, bananas, peaches, and plums).  I tend to stick to apples, grapefruits, oranges, and pineapple.
  • Wheat and soy (for obvious reasons) although many gluten/soy-free foods contain sugar, so you still need to be careful.  I opt for Udi’s products, as they tend to not use as much sugar; and if I need a quick something to eat, RX bars are PERFECT!

How to Keep Your Diet In Check

I signed up for Weight Watchers two years ago for weight management reasons.  I wanted a tool that could help me plan my meals, keep myself on track with points spent on food/points gained on activities, and could provide me with new and easy recipes.  It is, hands-down, the best tool I’ve ever used (both desktop and mobile versions are great).

I’ve included the points consumed (out of my daily allotment of 30) for each day.

One Week of a Menu

Below is a one-week sample menu I follow, which in two weeks alone has given me more energy than I’ve had in quite some time!  Note that this is all about portion control – I use a salad plate for all meals, so that I don’t over-serve/over-eat.

Monday (Totals 15 points on Weight Watchers)

Breakfast: Yoplait Greek 100 Fat Free Yogurt (any flavor)

Snack: Emerald 100 Calorie pack of almonds and walnuts

Lunch: 2 0z. Barilla gluten-free pasta with 1 tomato, basil, and extra virgin olive oil

Snack: Hard boiled egg

Dinner: 3-4oz. of grilled chicken (I marinate it in olive oil/lemon juice/Italian seasoning) and 2 cups of green beans

Snack: Orange

 

Tuesday (Totals 17 points on Weight Watchers)

Breakfast: Yoplait Greek 100 Fat Free Yogurt (any flavor)

Snack: Emerald 100 Calorie pack of almonds and walnuts

Lunch: 2 0z. Barilla gluten-free pasta with 1 tomato, basil, and extra virgin olive oil

Snack: 1 cup of fat-free cottage cheese

Dinner: 3-4oz. of grilled chicken (I marinate it in olive oil/lemon juice/Italian seasoning) and 2 cups of asparagus

Dessert – 1/2 cup of Halo Top Mint Chocolate Chip Ice Cream (the best flavor out of the bunch)

Snack: Orange

Wednesday (Totals 20 points on Weight Watchers)

Breakfast: 1 cup egg whites, 1/4 cup chopped onions, 1/4 cup fat-free shredded cheese

Snack: 1 cup of fat-free cottage cheese

Lunch: 2 cups of iceberg lettuce, 1 pack of Emerald 100 Calorie Almonds and Walnuts, 1 apple, and 3 tbsp of shaved parmesan cheese.  For dressing, mix together olive oil and red wine or balsamic vinegar

Snack: 1/2 cup of Halo Top Mint Chocolate Chip ice cream

Dinner: 3-4oz. of grilled chicken (I marinate it in olive oil/lemon juice/Italian seasoning), 2 cups of green beans, 1/2 baked potato (plain but I do use olive oil cooking spray to taste)

Snack: Pop Secret 100 calorie bag

Thursday (Totals 17 points on Weight Watchers)

Breakfast: Yoplait Greek 100 Fat Free Yogurt (any flavor)

Snack: Emerald 100 Calorie Almonds and Walnuts

Lunch: 2 cups of iceberg lettuce, 1 hard boiled egg, 3-4 oz. of grilled chicken breast, 3 tbsp. shaved parmesan cheese.  For dressing: olive oil, lemon juice, garlic, and basil

Dinner: 1/2 cup Jasmine rice; 1 cup of Hawaiian Curried Chicken and Pineapple (Directions: Cut up chicken into pieces and cook in a pan.  When cooked, add 2 cups of chicken broth to the pan, along with pineapple, chopped onion, curry, and ginger root.  Cover and simmer 10 minutes.)

Snack: Orange

Friday (Totals 25 points on Weight Watchers)

Breakfast: 1 cup egg whites, 1/4 cup chopped sweet red peppers, 1/4 cup fat-free shredded cheese

Snack: Hard boiled egg

Lunch: 1 cup of iceberg lettuce, 1 pack Emerald 100 Calorie Almonds and Walnuts, 3-4 oz. of grilled chicken breast, 1 orange.  For dressing: olive oil, balsamic vinegar

Snack: 1/2 cup of Halo Top Mint Chocolate Chip ice cream

Dinner: 1 cup baked ziti (I use Barilla gluten-free penne pasta, part-skim ricotta, and Classico tomato basil sauce), 1/4 loaf of an Udi’s French Loaf baguette

Snack: Pop Secret 100 calorie bag

Saturday (Totals 27 points on Weight Watchers)

Breakfast: Yoplait Greek 100 Fat Free Yogurt (any flavor)

Lunch: 2 slices of toasted Udi’s gluten-free white sandwich bread, 3-4 oz. grilled chicken breast, lettuce, tomato, and 2 tbsp. fat-free mayonnaise

Snack: 1 Orange

Dinner: 1/2 cup Jasmine Rice, 1 cup chicken with fennel in wine-rosemary broth

Snack: Pop Secret 100 calorie bag

Sunday (Totals 17 points on Weight Watchers)

Breakfast: 2 slices of toasted Udi’s gluten-free white sandwich bread, 1/2 cup of chopped asparagus, 1/4 cup of chopped onion, 1/4 cup fat free cheddar cheese, 1 cup egg whites

Lunch: 1 cup of iceberg lettuce, 1 pack Emerald 100 Calorie Almonds and Walnuts, 3-4 oz. of grilled chicken breast, 1 orange.  For dressing: olive oil, balsamic vinegar

Dinner: 3-4oz. of grilled chicken (I marinate it in olive oil/lemon juice/Italian seasoning), 2 cups of green beans

Snack: Pop Secret 100 calorie bag

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