Root Cause Autoimmune: WEEK 4. Izabella Wentz, PharmD, FASCP

Transcription

1 4 Root Cause Autoimmune: WEEK 4 Izabella Wentz, PharmD, FASCP

2 About The Author Dr. Izabella Wentz, PharmD, FASCP, is a pharmacist who has dedicated herself to addressing the root causes of autoimmune thyroid disease, after being diagnosed with Hashimoto s Thyroiditis in She is the author of the New York Times best-selling patient guide Hashimoto s Thyroiditis Lifestyle Interventions for Finding and Treating the Root Cause and is an ardent champion of incorporating lifestyle change and functional medicine into the treatment of autoimmune disease Root Cause Autoimmune Menu WEEK 4

3 AI FOODS INCLUDED Most organic vegetables Fermented foods Most organic meats Low-glycemic organic fruits Herbs and spices Sweet potatoes AI FOODS AVOIDED Dairy Eggs Grains Legumes Nightshades Potatoes Tomatoes Bell Peppers Eggplant Nightshade spices Paprika Chilis - All Types (jalapeño, habañero, etc.) Chili powder Chili/Red Pepper flakes Cayenne Curry Nuts Seeds Sugar Seaweed Root Cause Autoimmune Menu WEEK 4 1

4 WEEK 4 MEAL SCHEDULE Day 1: Breakfast: Rosemary Sweet Potato Hash Page 3 Lunch: Chicken Salad with Ginger Dressing Page 4 Dinner: Lemon Chicken Lettuce Wraps Page 5 Snack: Avocado Lime Salsa Page 6 Day 2: Breakfast: Chicken and Greens Skillet Page 7 Lunch: Salmon and Broccoli Slaw Page 8 Dinner: Roasted Chicken and Carrots Page 9 Snack: Balsamic Plantain Chips Page 10 Day 3: Breakfast: Chicken Breakfast Wraps Page 11 Lunch: Cucumber Fig Salad Page 12 Dinner: Parsnip and Shrimp Slaw Page 13 Snack: Sweet Apricot Turkey Jerky Page 14 Day 4: Breakfast: Mango Shrimp Breakfast Skillet Page 15 Lunch: Rosemary Bacon Salad Page 16 Dinner: Turkey Mushroom Stir Fry Page 17 Snack: Lime Jicama Chips Page 18 Day 5: Breakfast: Chicken Sausage Page 19 Lunch: Leek and Spinach Turkey Soup Page 20 Dinner: Shrimp and Pineapple Kabobs Page 21 Snack: Dried Asian Beef Leather Page 22 Day 6: Breakfast: Mexican Breakfast Stir Fry Page 23 Lunch: Apple Cilantro Tuna Salad Page 24 Dinner: Coconut Basil Soup Page 25 Snack: Yucca and Raisin Snack Mix Page 26 Day 7: Breakfast: Broccoli and Ground Turkey Stir Fry Page 27 Lunch: Daikon and Kale Chicken Salad Page 28 Dinner: Dill Roasted Salmon and Brussel Sprouts Page 29 Snack: Garlic Sweet Potato Chips Page 30 Shopping List Page 31 Root Cause Autoimmune Menu WEEK 4 2

5 1 DAY 1 BREAKFAST: Rosemary Sweet Potato Hash Cook Time: 15 minutes 1 tablespoon coconut oil 1 large leek 1 large sweet potato, peeled and shredded 2 cups cooked and shredded chicken breast 2 tablespoons chopped rosemary In a large skillet over medium heat, heat coconut oil. To the skillet, add the leek and sweet potato and cook for 10 minutes, until sweet potato is tender. To the sweet potato mixture, add the remaining ingredients and stir. Cook for 5 minutes and serve warm. Root Cause Autoimmune Menu WEEK 4: DAY 1 3

6 1 DAY 1 LUNCH: Chicken Salad with Ginger Dressing Prep Time: 15 minutes Cook Time: N/A 6 cups chopped romaine lettuce 2 tablespoons chopped leek 4 cups cubed, chicken breast 1/2 cup bone broth 1 tablespoon grated ginger 1/8 cup lime juice 1 tablespoon fresh lime zest 1 small date, pitted In a large bowl mix the lettuce, leek and chicken. In a blender, blend the remaining ingredients until smooth. Pour the dressing over the salad, toss and serve. Root Cause Autoimmune Menu WEEK 4: DAY 1 4

7 1 DAY 1 DINNER: Lemon Chicken Lettuce Wraps Cook Time: 10 minutes 2 tablespoons coconut oil 2 large chicken breasts, cubed 1 large leek, chopped 1 large carrot, sliced 2 large stalks celery, chopped 2 tablespoons lemon juice 1 teaspoon grated lemon zest 1 teaspoon maple syrup 4 large romaine lettuce leaves In a large skillet over medium heat, heat coconut oil. To the oil, add the first 7 ingredients (chicken through salt and pepper) and stir. Cook for 10 minutes, until chicken is no longer pink in the center. Using a large slotted spoon, spoon the chicken mixture into the lettuce leaves and serve warm. Root Cause Autoimmune Menu WEEK 4: DAY 1 5

8 1 DAY 1 SNACK: Cilantro Lime Guacamole Prep Time: 15 minutes Cook Time: N/A 2 large avocados, peeled and cubed 1 large radish, chopped 1 tablespoon chopped leek 2 tablespoons chopped cilantro 2 tablespoons lime juice 3 large stalks celery, chopped In a large bowl, mix the first 6 ingredients (avocado through lime juice). Serve avocado salsa with celery. Root Cause Autoimmune Menu WEEK 4: DAY 1 6

9 2 DAY 2 BREAKFAST: Mexican Breakfast Stir Fry Cook Time: minutes 1 tablespoon olive oil 1/2 pound chicken thighs, chopped 4 cups fresh spinach, chopped 2 cloves garlic, pressed 1/4 cup pitted black olives 1/4 cup chopped cilantro Heat a large skillet over medium heat. To the skillet, add the oil. To the oil, add the chicken. Cook for 5 to 7 minutes, until meat is brown. To the skillet, add the next 3 ingredients (spinach through garlic). Cook for 10 minutes, until vegetables are tender. To the skillet, add the olives and the basil and stir. Serve warm. Root Cause Autoimmune Menu WEEK 4: DAY 2 7

10 2 DAY 2 LUNCH: Apple Cilantro Tuna Salad Cook Time: N/A 4 cups spinach leaves 1 cup sliced apple 1 clove garlic, minced 1/4 cup apple cider vinegar 2 teaspoons honey 2 tablespoons chopped cilantro 2 tablespoons olive oil 1 cup canned flaked tuna In a large bowl, mix the spinach, apple and garlic. In a small bowl, whisk the remaining ingredients. Pour the dressing over the salad and top with the tuna. Toss and serve. Root Cause Autoimmune Menu WEEK 4: DAY 2 8

11 2 DAY 2 DINNER: Coconut Basil Soup Cook Time: 30 minutes 1 tablespoon olive oil 2 cloves garlic, minced 1 pound ground beef 1 large head cauliflower, cut into florets 3 cups bone broth 1 (14-ounce) can coconut cream 1 cup chopped celery 1/3 cup chopped basil In a large pot over medium heat, heat oil. To the pot, add the garlic. Cook for 5 minutes then add the beef and cauliflower. Cook for 5 minutes, until beef is brown. To the pot, add the remaining ingredients and stir. Cover and reduce heat to low. Simmer for 20 minutes, until beef is cooked through and vegetables are tender. Serve warm. Root Cause Autoimmune Menu WEEK 4: DAY 2 9

12 2 DAY 2 SNACK: Yucca and Raisin Snack Mix Cook Time: 20 minutes 2 cups sliced yucca 1 tablespoon olive oil 2 teaspoons maple syrup 2 tablespoons lime juice 1 cup dried and unsweetened raisins Preheat oven to 325 degrees F. In a large bowl, toss the first 5 ingredients (yucca through lime juice). Pour contents of bowl onto a large metal rack lined baking sheet. Bake for 30 minutes, flipping halfway through, until yucca is crispy and golden brown. Allow chips to cool, then toss with raisons. Serve warm or at room temperature. Root Cause Autoimmune Menu WEEK 4: DAY 2 10

13 3 DAY 3 BREAKFAST: Chicken Breakfast Wraps Prep Time: 5 minutes Cook Time: 5 minutes 2 teaspoons coconut oil 1 large leek, chopped 2 cups cooked and shredded chicken breast 2 tablespoons unsweetened apricot preserves 4 large romaine lettuce leaves In a large skillet over medium heat, heat coconut oil. To the oil, add the leek and chicken. Cook for 5 minutes, until chicken is heated through. To the skillet, add the salt and pepper and apricot. Stir and serve in romaine lettuce leaves. Root Cause Autoimmune Menu WEEK 4: DAY 3 11

14 3 DAY 3 LUNCH: Cucumber Fig Salad Prep Time: 15 minutes Cook Time: N/A 1 pound cooked and cubed chicken breast 1/2 cup sliced cucumber 2 heads romaine lettuce, chopped 2 large figs, sliced 3 tablespoons coconut oil 1/4 cup apple cider vinegar 1 tablespoon chopped leek 1 tablespoon chopped dill In a large bowl combine the first 4 ingredients (chicken through figs). In a small bowl whisk the remaining ingredients, and pour over the salad. Toss and serve. Root Cause Autoimmune Menu WEEK 4: DAY 3 12

15 3 DAY 3 DINNER: Parsnip and Shrimp Slaw Prep Time: 15 minutes Cook Time: 10 minutes 2 tablespoons coconut oil 1 pound shelled and deveined shrimp 1 large leek, chopped 4 cups shredded parsnips 1/2 cup chopped cilantro 2 large stalks celery, chopped 2 teaspoons olive oil 2 tablespoons red wine vinegar In a large skillet over medium heat, heat oil. To the skillet, add the shrimp, leek and salt and pepper and cook for 10 minutes, until shrimp is pink and cooked through. Allow to cool and set aside. In a large bowl toss the remaining ingredients. To the parsnip mixture, add the shrimp mixture, toss and serve. Root Cause Autoimmune Menu WEEK 4: DAY 3 13

16 3 DAY 3 SNACK: Sweet Apricot Turkey Jerky Cook Time: 6 8 hours 1 1/2 pounds turkey breast, sliced thin 1 cup water 1/8 cup unsweetened apricot preserves 1 teaspoon dried dill In a large resealable bag, add all the ingredients and seal. Refrigerate for 24 to 72 hours. Heat oven to 140 degrees F. Lay a wire rack on a large cookie sheet. Place the turkey breast strips in a single layer on the rack and place in the oven. Bake for 6 to 8 hours, until meat is dried out. Root Cause Autoimmune Menu WEEK 4: DAY 3 14

17 4 DAY 4 BREAKFAST: Mango Shrimp Breakfast Skillet Prep Time: 15 minutes Cook Time: minutes 1 tablespoon coconut oil 1/2 pound peeled and deveined shrimp 2 tablespoons chopped scallions 2 cups arugula lettuce 1 large cucumber, sliced 1 medium mango, peeled and sliced In a large skillet over medium heat, add coconut oil. To the skillet, add the next 4 ingredients (shrimp through scallions) and cook for 10 minutes, until shrimp is pink and scallion is tender. To the shrimp mixture, add the remaining ingredients and stir. Serve warm. Root Cause Autoimmune Menu WEEK 4: DAY 4 15

18 4 DAY 4 LUNCH: Rosemary Bacon Salad Cook Time: N/A 1/2 pound cooked, chopped turkey bacon 2 medium cucumbers, peeled and chopped 1/4 cup chopped scallions 2 tablespoons chopped rosemary 1/4 cup grapefruit juice In a large bowl, toss all the ingredients and serve. Root Cause Autoimmune Menu WEEK 4: DAY 4 16

19 4 DAY 4 DINNER: Turkey Mushroom Stir Fry Cook Time: 15 minutes 1 tablespoon coconut oil 1 pound ground turkey 1/4 cup chopped scallions 3 cups sliced mushrooms 1 teaspoon chopped oregano 1 cup chopped endive In a large skillet over medium heat, add the coconut oil. To the skillet, add the next 5 ingredients (turkey through oregano) and stir. Cook for 10 minutes, until turkey is cooked through. To the skillet, add the endive and stir. Cook for 5 minutes until endive is slightly tender. Serve warm. Root Cause Autoimmune Menu WEEK 4: DAY 4 17

20 4 DAY 4 SNACK: Lime Jicama Chips Cook Time: 1 hour 1 large jicama, peeled and sliced 2 tablespoons lime juice 1 teaspoon grated lime zest Preheat oven to 225 degrees F. In a large bowl, toss all the ingredients. On a large parchment paper lined cookie sheet, place single layer of sliced jicama. Place in the oven and bake for 1 hour, flipping over halfway through, until jicama is crispy. Serve warm. Root Cause Autoimmune Menu WEEK 4: DAY 4 18

21 5 DAY 5 BREAKFAST: Fennel Chicken Sausage Cook Time: 10 minutes 1 pound ground chicken 1 teaspoon onion powder 1 teaspoon chopped thyme 2 teaspoons maple syrup 1 tablespoon coconut oil 2 cups chopped fennel bulb In a large bowl, mix the first 5 ingredients (chicken through maple syrup). Form meat mixture into patties. In a large skillet over medium heat, heat coconut oil. To the oil, add the patties and fennel and cook for 5 minutes on each side, until chicken is no longer pink in the center and fennel is tender. Serve warm. Root Cause Autoimmune Menu WEEK 4: DAY 5 19

22 5 DAY 5 LUNCH: Leek and Spinach Turkey Soup Cook Time: 40 minutes 2 tablespoons coconut oil 1 large leek, diced 4 cups spinach 1 (14-ounce) can coconut milk 2 cups bone broth 3 cups browned ground turkey 1 teaspoon ground sage In a large pot, heat coconut oil over medium heat. Sauté leek for 5 minutes. Add the remaining ingredients, turn heat up to high and bring to a boil. Reduce heat to low and cover pot. Simmer soup for 30 minutes, until the vegetables are slightly tender. Serve warm. Root Cause Autoimmune Menu WEEK 4: DAY 5 20

23 5 DAY 5 DINNER: Shrimp and Pineapple Kabobs Cook Time: 20 minutes 1 pound shelled and deveined shrimp 1 large sweet onion, cut into wedges 1 cup chopped pineapple 1 tablespoon coconut oil 2 teaspoons coconut aminos 4 cups chopped dandelion greens 1 tablespoon lemon juice Heat grill to medium heat. In a large bowl, toss the first 6 ingredients (shrimp through coconut aminos). On individual skewers, alternately thread each ingredient. Place skewers on the grill and cook for 10 minutes on each side, until shrimp is cooked through and the onion is tender. Serve skewers on a bed of greens and drizzle lemon juice on top. Serve warm. Root Cause Autoimmune Menu WEEK 4: DAY 5 21

24 5 DAY 5 SNACK: Dried Asian Beef Leather Prep Time: 15 minutes Cook Time: 6 10 hours 3 pounds ground beef 5 teaspoons onion powder 4 tablespoons coconut aminos 1 teaspoon grated lime zest 1 cup bone broth In a large bowl, mix all the ingredients well. Place meet mixture into a piping bag and refrigerate for 1 hour. On a parchment paper lined cookie sheet, pipe beef mixture into strips. Preheat oven to 145 degrees F. Place cookie sheet in the oven and bake for 6 to 10 hours, until meat is cooked through. Allow jerky to cool on paper towels (to absorb any excess moisture). Serve at room temperature. Root Cause Autoimmune Menu WEEK 4: DAY 5 22

25 6 DAY 6 BREAKFAST: Chicken and Greens Skillet Cook Time: minutes 1 tablespoon coconut oil 1 pound chopped chicken breast 1 clove garlic, minced 2 tablespoons balsamic vinegar 2 teaspoons honey 2 cups chopped dandelion greens 3 cups spinach leaves In a large skillet over medium heat, heat coconut oil. To the oil, add the chicken and garlic. Cook for 5 minutes, until chicken is brown. To the chicken mixture, add the remaining ingredients and stir. Cook for 5 to 10 minutes, until chicken is cooked through and greens are tender. Serve warm. Root Cause Autoimmune Menu WEEK 4: DAY 6 23

26 6 DAY 6 LUNCH: Salmon and Broccoli Slaw Cook Time: N/A 1 tablespoon coconut oil 2 cups cubed salmon 2 cloves garlic, minced 2 cups broccoli slaw 4 cups spinach leaves 1/4 cup olive oil 1/4 cup fresh lime juice 2 tablespoons maple syrup In a large skillet over medium heat, heat the oil. To the skillet, add the salmon and garlic and cook for 10 minutes. To the salmon mixture add the salt and pepper and cook for 5 minutes, until fish flakes easily with fork. Remove from heat and allow to cool. In a large bowl, mix the salmon mixture with the broccoli and spinach. In a small bowl whisk the remaining ingredients, season with salt and pepper to taste and pour over the salad and toss. Serve right away. Root Cause Autoimmune Menu WEEK 4: DAY 6 24

27 6 DAY 6 DINNER: Roasted Chicken and Carrots Prep Time: 15 minutes Cook Time: 6 8 hours 1 pound chicken thighs 2 cups chopped daikon 2 medium carrots, chopped 2 cloves garlic, minced 1 large lime, sliced 1 tablespoon olive oil 1/4 cup bone broth 2 tablespoons chopped basil Preheat oven to 375 degrees F. In a large bowl, toss all the ingredients. In a large dutch oven, place all the ingredients and cover. Place in the oven and cook for 40 minutes, stirring halfway through. Uncover dutch oven and cook an additional 15 minutes, until vegetables are brown around the edges and tender and chicken is cooked through. Serve warm. Root Cause Autoimmune Menu WEEK 4: DAY 6 25

28 6 DAY 6 SNACK: Balsamic Plantain Chips Cook Time: minutes 3 large plantains, sliced 2 tablespoons balsamic vinegar 2 teaspoons maple syrup 1 teaspoon olive oil Preheat oven to 250 degrees F. In a large bowl, mix all the ingredients. Place a large wire rack on a large baking sheet. Place the plantains in a single layer on the rack. Place the cookie sheet in the oven and bake for 1 hour, flipping chips halfway through, until plantains are crispy and golden brown. Serve warm or at room temperature. Root Cause Autoimmune Menu WEEK 4: DAY 6 26

29 7 DAY 7 BREAKFAST: Broccoli and Ground Turkey Stir Fry Cook Time: 20 minutes 2 cups broccoli florets 3 cups chopped kale 1 small onion, sliced 1 tablespoon chopped thyme 1 tablespoon coconut oil 1/2 pound ground turkey In a large bowl, mix the first 5 ingredients (broccoli through salt and pepper). In a large skillet over medium heat, heat coconut oil. To the oil, add the turkey and cook for 10 minutes, until turkey is cooked through. To the turkey, add the contents of the bowl and stir. Cook for 10 minutes, until vegetables are tender. Serve warm. Root Cause Autoimmune Menu WEEK 4: DAY 7 27

30 7 DAY 7 LUNCH: Daikon and Kale Chicken Salad Cook Time: N/A 1/2 pound cooked ground chicken 4 cups chopped kale 2 tablespoons chopped parsley 1/3 cup chopped daikon 1/4 cup lemon juice 2 teaspoons lemon zest 1 tablespoon honey 2 tablespoons coconut cream 1 tablespoon melted coconut oil 1/4 cup chopped red onion In a large bowl, mix the first 4 ingredients (chicken through daikon). In a small bowl, whisk the remaining ingredients. Pour the dressing over the salad and toss. Serve chilled or at room temperature. Root Cause Autoimmune Menu WEEK 4: DAY 7 28

31 7 DAY 7 DINNER: Dill Roasted Salmon and Brussel Sprouts Cook Time: minutes 1 tablespoon coconut oil 4 medium salmon filets 2 cups, chopped Brussels sprouts 1/2 cup chopped turnips 1 large onion, chopped 1/4 cup coconut aminos 2 tablespoons lemon juice 1 teaspoon chopped dill Preheat oven to 350 degrees F. Oil a large baking dish with coconut oil. To the dish, add the next 4 ingredients (salmon through onion). In a medium bowl, whisk the remaining ingredients and pour over the salmon and vegetables. Cover and place in the oven. Cook for 15 to 25 minutes, until fish flakes easily with a fork and vegetables are tender. Root Cause Autoimmune Menu WEEK 4: DAY 7 29

32 7 DAY 7 SNACK: Garlic Sweet Potato Chips Cook Time: 1 hour 2 medium sweet potatoes, sliced 2 tablespoons coconut oil 1 tablespoon minced garlic 2 tablespoons lemon juice 1/2 teaspoon onion powder Preheat oven to 250 degrees F. In a large bowl, mix all the ingredients well. Pour contents of bowl onto a large baking sheet in an individual layer. Bake for 1 hour, flipping halfway through, until sweet potato is crispy and brown. Remove chips from oven and serve warm or at room temperature. Root Cause Autoimmune Menu WEEK 4: DAY 7 30

33 SHOPPING LIST MEAT Beef (4 pounds, ground) Chicken breasts (2, large) Chicken breasts (4 cups, cooked and shredded) Chicken breasts (4 cups, cubed) Chicken breasts (2 pounds) Chicken thighs (1 1/2 pounds) Chicken (1 1/2 pounds, ground) Salmon (4, medium filets) Salmon (2 cups, cubed) Shrimp (2 pounds, shelled) Turkey breast (1 1/2 pounds, thinly sliced) Turkey (3 cups, ground) Turkey (1 1/2 pounds, ground) Turkey bacon (1/2 pound, chopped) PRODUCE Apple (1 cup, sliced) Arugula lettuce (2 cups) Avocados (2, large) Broccoli (2 cups, florets) Broccoli slaw (2 cups) Brussels sprouts (2 cups, chopped) Carrots (2, medium) Carrots (1, large) Cauliflower (1 large head) Celery (7 large stalks) Celery (1 cup, chopped) Cucumbers (2, medium) Cucumbers (1, large) Cucumbers (1/2 cup, sliced) Daikon (2 1/3 cups, chopped) Dandelion greens (6 cups, chopped) Endive (1 cup, chopped) Fennel bulb (2 cups, chopped) Figs (2, large) Garlic (10 cloves) Garlic (1 tablespoon, minced) Grapefruit juice (1/4 cup, freshly squeezed) Ginger (1 tablespoon, grated) Jicama (1, large) Kale (7 cups, chopped) Leek (5, large) Leek (4 tablespoons, chopped) Lemon juice (7 tablespoons) Lemon juice (1/4 cup) Lemon zest (3 teaspoons, grated) Lime (1, large) Lime juice (6 tablespoons) Lime juice (3/8 cup) Lime zest (2 teaspoons, grated) Lime zest (1 tablespoon, grated) Mango (1, medium) Mushrooms (3 cups, sliced) Onions (1, small) Onions (1, large) parsnips (4 cups, shredded) Pineapple (1 cup, chopped) Plantains (3, large) Radish (1, large) Red onions (1/4 cup, chopped) Romaine lettuce (8, large leaves) Romaine lettuce (2 heads) Romaine lettuce (6 cups, chopped) Scallions (2 tablespoons, chopped) Scallions (1/2 cup, chopped) Spinach (19 cups) Sweet onions (1, large) Sweet potatoes (2, medium) Sweet potatoes (1, large) Turnips (1/2 cup, chopped) Yucca (2 cups, sliced) (Continued next page) Root Cause Autoimmune Menu WEEK 4 31

34 SHOPPING LIST (continued) CANNED GOODS (OR HOMEMADE) Bone broth (6 3/4 cups) Coconut milk (1 (14-ounce) can) Coconut cream (2 tablespoons) Coconut cream (1 (14-ounce) can) Tuna (1 cup, canned) DRY GOODS Date (1 small, pitted) Olives (1/4 cup, pitted, black) Raisins (1 cup) CONDIMENTS Apple cider vinegar (1/2 cup) Apricot preserves (2 tablespoons, unsweetened) Apricot preserves (1/8 cup, unsweetened) Balsamic vinegar (4 tablespoons) Coconut aminos (2 teaspoons) Coconut aminos (4 tablespoons) Coconut aminos (1/4 cup) Coconut oil (2 teaspoons) Coconut oil (20 tablespoons) Honey (4 teaspoons) Honey (1 tablespoon) Maple syrup (7 teaspoons) Maple syrup (2 tablespoons) Olive oil (3 teaspoons) Olive oil (6 tablespoons) Olive oil (1/4 cup) Red wine vinegar (2 tablespoons) SPICES/HERBS Basil (2 tablespoons, fresh, chopped) Basil (1/3 cup, fresh, chopped) Black Cilantro (4 tablespoons, fresh, chopped) Cilantro (3/4 cup, fresh, chopped) Dill (1 teaspoon, fresh, chopped) Dill (1 tablespoon, fresh, chopped) Dill (1 teaspoon, dried) Onion powder (6 1/2 teaspoons) Oregano (1 teaspoon, fresh, chopped) Parsley (2 tablespoons, fresh, chopped) Rosemary (4 tablespoons, fresh, chopped) Sage (1 teaspoon, ground) Thyme (1 teaspoon, fresh, chopped) Thyme (1 tablespoon, fresh, chopped) Root Cause Autoimmune Menu WEEK 4 32

35 Dear Reader, I hope that you have found this guide helpful. I m passionate about teaching patients and clinicians how to overcome and reverse Hashimoto s! I ve dedicated the last 6+ years to research on the subject. The more I learn, the more I share. You can sign up to get the Depletions and Digestion chapter of my book, a free thyroid diet guide and recipes at If you found this short guide helpful, you may also be interested in my Hashimoto s book (link: my New York Times bestselling patient guide on how to overcome Hashimoto s. Wishing you all the best on your journey! Warmly, Izabella Wentz, PharmD, FASCP The medical information in on this ebook is provided as an educational resource only, and is not intended to be used or relied upon for any diagnostic or treatment purposes. This information should not be used as a substitute for professional diagnosis and treatment. Please consult your health-care provider before making any health-care decisions or for guidance about a specific medical condition. Root Cause Autoimmune Menu WEEK 4 33