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Get Your Life Back!

Reset Your
Thyroid Health
An organized guide to your health and wellness
Getting your life back never felt so organized!

by Kim Wolinski, MSW Dr. DeClutter

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual

This binder belongs to


This binder is very important for my healthcare.

If misplaced, please contact me immediately at


or, #_______________________________________________________

or, email me at _____________________________________________


Thank you very much.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual

Get Your Life Back!

Reset Your Thyroid Health
An organized guide to my health and wellness
by Kim Wolinski, MSW Dr. DeClutter
There are 2 parts to this eBook in PDF:
1. MANUAL eBook (this PDF)
2. FORMS eBook (separate PDF, formatted landscape layout)

I sincerely thank you for investing in your health with this manual.
I look forward to hearing about your increased health and wellness.
~ Kim
Copyright 2011 Kim Wolinski, ReDecisions Institute Publisher
Please do not forward this eBook or copy it for others. The FORMS can be copied for yourself as many times as you
need them and for your healthcare professional for your health plan. This is a purchased product. If someone is
interested in learning these ideas, please send them the link to my website bookstore to purchase their own copy.
Thank you.
No part of this eBook may be reproduced or transmitted in any form whatsoever, electronic or mechanical,
including photocopying, recording or by any informational storage or retrieval system without expressed written,
dated and signed permission from the author.
This manual is written for the sole purpose of educating readers about thyroid problems, autoimmune diseases and
wellness options. Author Kim Wolinski is not a medical professional, licensed therapist or nutritionist. Any
information, ideas and suggestions presented in this manual, her programs, materials or site or related
endorsements are for educational, informational and entertainment purposes only. The information contained in
this eBook should by no means be considered a substitute for the advice of a qualified medical professional, who
should always be consulted before beginning any new diet, exercise, supplement or other health program. Please
consult with your physician or health care provider for concerns about your health.
Published by: ReDecisions Institute
PO Box 6149
Longmont, CO 80501 USA
Edited by Cari Taplin
Kim also speaks and coaches on this and other subjects related to self-care and life balance. Contact Kim's office to
book her for speaking events, book signings or individual Life Coaching. 303.485.5280
This eBook is available for purchase at

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual

Get Your Life Back!

Reset Your T
hyroid Health
An organized guide to my health and wellness
by Kim Wolinski, MSW Dr. DeClutter
There are 2 parts to this eBook in PDF:
1. MANUAL eBook (this PDF)
2. FORMS eBook (separate PDF, formatted landscape layout)

Manual Contents
Overview of contents. This Manual is not set up as chapters, but continuous segments that relate to one another.


!WHY I WROTE THIS MANUAL .......................................................
....................................................... 5
Thyroid 101 ..................................................................................................................................................... 7
Diagnosis and Treatment for Thyroid Problems ................................................................................................ 9

WHAT THIS 3 PART SYSTEM WILL DO FOR YOU AND HOW TO SET IT UP .....................................
..................................... 10
How to Set It Up ................................................................
...................................... 11
How to Use the Forms .................................................................................................................................... 11
What to Take to the Doctors Office ................................................................................................................ 12
Explanation of Forms...................................................................................................................................... 12

WHAT AND WHY ARE THYROID PROBLEMS?................................................................

................................................ 12
Autoimmune Disease and Thyroiditis .............................................................................................................. 13
FORM: Autoimmune Disease Family Tree Checklist ......................................................................................... 14
FORM: Hyperthyroidism and Hypothyroidism Checklists ................................................................................. 14
FORM: Fibromyalgia Checklist ........................................................................................................................ 15
FORM: Doctor Appointment/Symptom Weekly Checklist ................................................................................ 15
FORM: Lab Tests ............................................................................................................................................ 16

THYROID AND WEIGHT ................................................................

.............................................. 16
FORM: F.E.D. Log........................................................................................................................................... 18
The Reset Thyroid Diet ................................................................................................................................... 18
Hypoglycemia, Cortisol and Blood Sugar ................................................................................................... 18-20
FORM: Hypoglycemia Symptoms Checklist ..................................................................................................... 20
FORM: High Blood Sugar/Insulin Resistance .................................................................................................... 20
Thyroid Supportive Foods, Reset Diet and Brain Health .............................................................................. 21-28
How to Prepare Your Medications and Supplements ....................................................................................... 29
FORM: Supplements Checklist ........................................................................................................................ 29
The List off Yes and No Foods ............................................................................................................. 31-37
FORM: Water Log and Intake Formula ............................................................................................................ 37
Food Pyramid and Reset Food Rectangle-Cheat Sheet ................................................................................ 39-43
FORM: Exercise Plan and Log ......................................................................................................................... 44
FORM: Practitioner Appointment Log ............................................................................................................. 47
FORM: Master Practitioner Appointment Log ................................................................................................. 47
FORM: Insurance Company/Billing Log .......................................................................................................... 47


PUT IN THE FORMS BINDER ................................................................
................................... 47
Your Wholistic Wellness Plan........................................................................................................................... 47
Lifelong Lifestyle: After Initial Treatment Period and Maintenance.................................................................... 51

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual

Reset Your Thyroid

Thyroid Health Plan MANUAL
This Manual will not explain in complete depth about thyroid problems, the information herein is meant to give you
an overview and a structure to keep you on track with your healing and health plan. I have included throughout
books and website links of others who work with thyroid health as their medical life work and can give you
everything else you need or want to learn.
This MANUAL explains the use of the FORMS PDF as well as an overview of:
autoimmune diseases
thyroid diseases
thyroid symptoms: hyperthyroid and hypothyroid
hypoglycemic symptoms
fibromyalgia symptoms
the thyroid reset diet
lifestyle changes necessary for your long term wellness
My personal experience with the above conditions and research has shown me a path to healing thyroid problems.
Combine these ideas with your healthcare professionals treatment plan and youll be feeling better soon.
Hi, my name is Kim Wolinski. I want to personally thank you for ordering this Manual and FORMS that will make a
big difference in your thyroid disease treatment and ongoing health. They certainly have in mine.

I just want my life back!

back!Why I Wrote This Manual
Humans are storytelling, pattern-seeking creatures.
And, when you have a painful, exhausting and frustrating
health condition, you too have a story.
I had half of my thyroid removed in 1993 because it had a lump on it. Thankfully, it
was benign, but I was not healthy. For over 17 years I have taken the thyroid
medication that my healthcare professionals have prescribed, all who said, Youre
fine. See you next year! Because we have a healthcare system that is mostly ignorant of thyroid disease, I didnt
feel fine and didnt know why.
Since my 20s I started losing my eyebrows from the outside in, my nails are ridged and my hair started graying,
(its completely white nowI dye it). There is extra fat below my chin/neck and upper arms and (in the past few
years), a growing Dowagers Humpall symptoms of hypothyroidism.
Over the years I have gradually gained weight and become more and more fatigued, depressed and apathetic about
life. Within the past six years my skin has become very dry and my tongue has swelled (which is very odd, but one
of the symptoms of thyroid disease). I am naturally a very happy person, so all of this never made sense to me or
anyone who knows me. Being self-employed, I cant sit back and get a check for showing up every day to work. I
have to keep moving and making it happen. So, Ive done my best to market myself, show up and be awesome at
speaking and organizing jobs internationally and writing books and blogs. Its not been easy.
Over the past several years Ive had some over-the-top stressor eventsincluding my father dying in December 08
and helping my mother with pre-and post-traumatic issues that revolve around death and paperwork for the living
and other numerous events and triggers that spiraled my thyroid and adrenal system out of control. I was weeping
daily for no reason, feeling tired and sleeping more and more, my eyesight changed with increased blurriness, I felt
dizzy and lightheaded, not able to sleep through the night, having more body aches and muscle fatigue and

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual

increasingly unable to mentally focus and keep my brain from fogging over. I also experienced episodes of vertigo
(overwhelming at times), chills and numbness. And this is the short list of symptoms.
In May of 2010 I went into my Functional Healthcare doctors office (who also uses kinesiology and N.E.T. - Neuro
Emotional Technique with his clients). I was freezing, bundled up like it was winter when others had on shorts and
t-shirts and I was weeping like usual. I asked, Whats wrong with me? while sobbing, tears rolling down my face.
Dr. Jared Allomong (my Longmont, CO healthcare practitioner) had been working with me for almost two years on
hormonal and thyroid balance. He stopped, looked at me, like a lightning bolt hit him, and said, Oh! You have
Hashimotos Disease! I swear, I heard angels singing! For the first time there was a name for this; I knew in that
instant that there was a way to heal it. And, moreover, it wasnt me!
Finding out that youre not going insane and that you can stop blaming yourselfWhats wrong with me?is a
huge relief.
As soon as I got home I went online and looked up Hashimotos Disease and the list of symptoms that are
hypothyroidism. There I was!over 60 symptoms, and I had 99% of them, increasing since childhood. NO
My thyroid health plan is similar to what yours and anyone with thyroid problems will be. Each person will have
specific issues of course, but the core of it is the same, which is what I am sharing with you here.
I am just about through my 6 month nutrition and supplement regimen that I describe in this manual for you. I
dont weep any more for no reason, my dizziness is gone, Im less fatigued and depressed, I can think more clearly
(less fog brain), and Im sleeping better through the night. My doctor told me last month, after my new blood
tests, By the increased levels of Vitamin D and other indicators, you dont have Hashimotos Disease anymore!
Whoohoo! Keep going!! Im just hypothyroid now, but thats better! Oh, and Ive also lost 23 lbs!a very nice side
benefit from eating the Reset Thyroid Diet explained herein.
Every once in a while I realize how long Ive actually been dealing with this disease or condition. (Id rather not
say I have a disease.) I can go back decades into my childhood and see examples of some of the symptoms. I had
years of terrible menstrual cycles rocking myself on the bed in hotels on my speaking tours, experiencing
exhausting pain and fatigue. I have had bouts of depression, body aches, pain, joint swelling and fatigue for
Some people are born with thyroid problems or thyroid glands and function that are going to tilt sooner or later,
so you too may find symptoms in your lifes history that now make sense.
In 1993 when I had half of my thyroid removed I also had a complete hysterectomy. Due to my doctor prescribing
too high of a dosage of estrogen replacement, coupled with the thyroid dysfunction, I gained 50 pounds. Upon
describing years of symptoms to my doctor (6 months ago at the beginning of my treatment) he explained that
thyroid problems as early as birth cause gynecological problems, including ovarian cysts, which they found during
my hysterectomy.
Women have just so many more things that can go wrong than men due to how our physiology is created. Its all
connected and trails back to that butterfly in your throat, and the health of your thyroid.
Each one of the FORMS Ive created for you here are the same ones that I developed for myself during my first 6
months of treatment and continue to use. Being a Professional Organizer its really how I do most things, I create
forms and checklists to make life easier. My doctors (more than one) have been very impressed with my Thyroid
Health Plan binder saying, Wow! All of our patients should have this! Yes, they should! So, I decided to put all of

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual

my experience into this Manual, and associated FORMS for you and the millions who have thyroid problems so that
you too can work better with your doctor from the start.
My experience also prompted me to start a new weblog: Come visit and sign up for my
mailing list to get easy ideas and ways to make your thyroid, body
body, brain and life even healthier. Feel free to visit
my other blog, for ideas on organizing, change, time and stress management as well
all things that zap our adrenal system, overwhelm us and cause more problems with ourr thyroid health.
Thank you again for investing in yourself. I wish you great success with your health. I would love to hear from you
regarding how this Thyroid Health Plan is working for you. Send me an email!
Blissings (yes, I meant to type an i!)
Kim Wolinski
P.S. This health plan and diet are also great for you if you have no thyroid problems. Learning to retrain your brain
and make better food and nutrition choices from reading this book will help you no matter where your health is
right now.


The thyroid is a small endocrine gland located in the front of the neck,
normally weighing less than one ounce. In design the thyroid gland is
essentially in the form of a U or of two butterfly wings call
called lobes.
Thyroid comes from the Greek thyreos which means shield, and
eidos, for shape or form therefore,, shaped like a shield which shields
the glottis or larynx and voice box.
Hormones T3 and T4: Its main task is to manufacture two hormones
triiodothyronine (T3) and thyroxine (T4). Production of these hormones in
sufficient amounts is very important as both T3 and T4 control various
bodily functions.
The thyroid has a profound impact on both the physical and emotional well being of the ind
ividual. Working in
conjunction with the hypothalamus and pituitary gland, the thyroid helps to control a number of body functions
including body metabolism, breathing and the production of several hormones that regulate various body systems.
When thyroid gland functioning goes haywire there is a long list of symptoms that can erupt and affect the quality
of your life.
Thyroid Symptoms Overview
here are complete lists in the FORMS section. Some symptoms can be more
Here is a list of thyroid symptoms. There
significant than others.

Weight gain or loss (depending on the thyroid problem)
Low energy, fatigue
Cold natured, chilled
Ice-cold hands or feet
Dry skin
Hair loss
Premature graying of hair

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual

Brain fog: Slowed thinking, poor concentration

Memory problems
Insomnia, poor sleep
Waking up exhausted
Tingling in hands and feet
Muscle pain
Edema (swelling in ankles)
Slow heart rate or heart palpitations
Elevated cholesterol
Thickened, swelled tongue
Thinned eyebrows from outside in
Muscle cramps at night
Slow reflexes
Multiple miscarriages and infertility
Pale, puffy, pasty skin
Decreased body hair
Vertigo (dizziness)
Hoarse voice
Fibrocystic breasts

I also want you to notice how many of these same symptoms are what we call aging and getting old. Guess
again! Each of these conditions and symptoms can be linked to nutrition. Thats what this is all about.


Youve heard my story, whats yours?
Its actually very helpful to write out your story as far back as you can remember not
feeling well, these may have been thyroid symptoms. Jot some of your health issues down.
Use the symptoms list above to match your experiences.
What is happening now that seems just wrong about your body or brain functions?

Where does it hurt?

How does it limit you from enjoying your life?

Use a spiral notebook to answer these questions; it will be your binder-mate in your personal Thyroid Health Plan.
Write out your life story with health problems and symptoms that have limited your life. After youve gone through
the checklists herein, come back to Your Story and match up symptoms to your history. You will find ahas!
standing you still every once in a while about how these symptoms have been derailing you for a long time. Its
quite nice knowing that Oh! Its not me! No, its not you personally; its your malfunctioning thyroid. And, its
great to know that you can Get Your Life Back!

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


Diagnosis and treatment of thyroid problems involves
1. a physical examination of the thyroid gland
2. blood panel lab tests to determine the level of thyroid hormones: triiodothyronine (T3) and thyroxine (T4)

The condition is usually treated with the medicine, a daily pill of levothyroxine, which is a synthetic thyroid
hormone. If the level of thyroid hormones has dropped to an extremely low level, then intravenous administration
of thyroid hormone replacement and steroid medications can be required.

Levothyroxine, the magic thyroid pill, is not the cure all or end all and in fact is one of the major failings of most
healthcare providers who are not trained in understanding what blood panels to order and how to read them.
[There are myriad problems cascading in our body with thyroid problems that must be addressed that one thyroid
pill a day cannot.] Supplements must be added to balance vitamin, adrenal and other deficiencies found in the tests
that are standard problems in thyroid conditions, for example the lack of Vitamin D/D3.
To get a bigger picture of your bodys problems and needs for treatment related to thyroid dysfunction, other lab
tests can include (continued from above list of necessary treatment/lab tests):

antibody screen
saliva tests
stool sample
urine sample
hair test samples may also be prescribed to get a bigger picture of your bodies problems and needs for
treatment related to thyroid dysfunction.

Mary Shomon is one of the most prolific writers and advocates for thyroid problem sufferers. Some of her books
are listed here to help you learn more about what you need to know, do for yourself and teach your healthcare
provider. You can follow Marys blog at

Living Well With Hypothyroidism

Living Well With Graves' Disease and Hyperthyroidism

The Menopause Thyroid Solution

The Thyroid Guide to Hair Loss

The Thyroid Hormone Breakthrough: Overcoming Sexual and Hormonal Problems at Every Age

Though its medically written one of the newest books about thyroid problems and solutions from renowned
practitioner Dr. Datis Kharrazian is worth reading. Dr. Kharrazian is one of a handful of practitioners leading the
medical field teaching other practitioners across the country how to follow his research and plan for the best results.

Why Do I Still Have Thyroid Symptoms? When My Lab Tests Are Normal

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual

Your Thyroid Health Plan

Taking an active role in your health and wellness is essential to getting past the frustrating and
sometimes devastating symptoms from thyroid problems. Keeping track of your thyroid
treatment and health plan, including appointments, medicines, supplements, diet and much
morein one easy to use placewill better help you help your healthcare provider help you.
This Thyroid Health Plan is one of the most valuable tools you can use and
provide for your doctor to treat you more effectively. And, they will love you for it!
 Never say, I dont know again when your doctor asks you about your medication, supplements or how
youre feeling.
 Never again say, I forgot my paperwork.
 Never say, Sure, Im feeling fine, when youre not, and havent been. Your everyday busy, sometimes
stress-filled life can make it hard to remember and to define what you have been feeling in the prior days
and weeks of your doctor appointment and how its affecting youso that your doctor can treat you
 With today's 10-minute doctor's appointments, revolving door HMOS and questionable healthcare policies,
and with the population moving more frequently, it's absolutely essential that you keep track of your own
health records and thyroid test results.
This 3-Part Manual and FORMS Binder Packet Will:
1. Organize the necessary forms you need to have for yourself and every healthcare providers appointment.
2. Give you checklists that are imperative for your doctor to understand your thyroid and other symptoms and
health issues faster.
3. Track your daily and weekly symptoms so that you can see if youre getting better, where and how much.
4. Track your doctor appointments.
5. Track your medications and supplements.
6. Track your diet and sugar/insulin balance, important for your thyroid wellness.
7. Hold your lab and other tests and paperwork.
8. Keep you in charge of your thyroid health and wellness plan and progress.
9. Help improve the level of care you seek by having your documentation ready.
10. Help you spend less time remembering vital information for your medical appointment.
11. Save you money and time having this information up to date in case you change doctors.
12. Help to enhance communication for the deaf, hard of hearing, or anyone with communication difficulties.
13. Validates your symptoms to your family and friends (Its not all in your head!)
14. Helps your family members really see your progress and the symptoms you are experiencing for better

Your job, as was carved into the granite rock threshold of the Delphi Oracle Temple in 1600 BC Greece, is to Know
Thyself. The better you know yourself and your thyroid symptoms, the better your doctor can help you get well. (It
will also help you know when your doctor is not helping you and when to find another!) In our 21st century busy,
stressed out world, your Thyroid Health Plan will help you help yourself. I created it in the process of treating my
thyroid problems and Hashimotos Disease. Its priceless.
I wish you great health,

Kim, Dr. DeClutter

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


HOW TO SET UP your Thyroid Health Plan Binder

1. TWO - 1 INCH BINDERS, with front cover see-through sleeve for the slide-in printed COVER PLATE and
with pockets on the inside of the cover. One is for this MANUAL eBook of education and explanations
(which may not be something you want to take back and forth to the doctors office); the other for the
FORMS; your daily active binder. (You can also read the MANUAL on your computer and just print FORMS.)
3. DIVIDERS: You can get section dividers from an office supply store, or simply use small sticky-notes to
mark the different sections. The office supply dividers are made of heavy paper with plastic coated tabs
that mark the various sections.
4. SLEEVE OR POCKET PAGES: See-through sleeve pages or other sleeve type pages that have 3 holes
punched. These are for keeping small items that may be important to keep with your binder, like business
cards, pamphlets, receipts, and even food wrappers for new foods youve found that seem to be okay on
the diet and want to share with or ask your doctor about.
5. Some pages will need to be copied a few times depending on how long your treatment plan lasts. These
include the diet log, the appointment/symptoms documentation sheet, exercises and others.**
6. SPIRAL NOTEBOOK: One with 3 holes pre-punched is helpful. There will be questions that arise between
appointments that you dont want to forget when you see your doctor again. Keep this spiral notebook for
these extra questions and notes, the good and bad stuff that happens, its all part of your health plan. It
doesnt have to be clipped into the rings in the binder, but its ready if you want to.
7. PRINT this MANUAL. Slip the COVER PLATE into the front of each binder. Then, punch and put in one
binder for reading. (Or, read on your computer!)
8. PRINT the Manual cover a second time for the FORMS binder.
9. PRINT a second This binder belongs to page from the Manuals ebook and put as page 1 in FORMS binder.
10. PRINT the FORMS PDF, 3-hole punch and put in the second binder.
COPYING THIS DOCUMENT: You and your doctor (after you have filled in the sheets for
him or her) can make copies of pages of this document as needed of course. However,
please do not copy this document for others or forward in your email. If you know
someone who needs Get Your Life Back, Reset Your Thyroid Health Plan, please give them
my website where they can order their personal copy,
or my email, Thank you!


Review the FORMS PDF then print it out. Some pages are instruction only; you can skip printing those of course if
you want to read them on your computer.
Take time to review each page before you begin filling in the FORMS, giving you the whole picture of how this
binder will work for you, your health care provider and your health.
Feel free of course to add pages that are particular to your health plan needs. (Email me and let me know if there
are FORMS that would help you even more that Ive not included. Ill make one for you!)
Keep in mind this is not a binder for all of your medical needs, just those pertaining to your thyroid treatment,
keeping it focused and easy to follow.
Fill out all of the FORMS before copying them for your doctor. He or she will need a set of them to get the
overview of your health right now. He/she will also have checklists for you to fill out, but these will be ongoing.
Heres another great part of this document, you can always print specific pages from the FORMS PDF when you
need more.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual



1. Take your Thyroid Health Plan FORMS binder, filled in each week, even when you dont have an
appointment. (This is for your own feedback also, telling you whats working and whats not. It will help
your doctor(s) in the future or a different healthcare professional.) Its good to create a pattern to fill in your
FORMS at the same time each week.
2. Spiral NoteBook: Questions from the time between appointments can be written in your spiral noteBook.
3. Ice Cooler: If you are getting any supplements that need refrigeration, take a small to medium sized ice
cooler with an ice pack in it. This is also good for days that the weather is hot (and hotter in your car), and
youre not going home right away. Heat destroys the best effects of medications and supplements.

Again, have them printed out so that you can flip through them and follow along as you
read this MANUAL.
Throughout this MANUAL the title of a FORM and a text box will be placed on the
page on the right side (like these) to match the discussion and to let you know to print it
and review it.
Here are the first three to get you started. See the FORMS PDF pages that match these
titles. They are self explanatory.

You can staple
business cards right
to it to simplify.



Thyroid disease is the most common endocrine disorder in North America.
Approximately 20 million Americans have this common medical condition. Some
experts estimate that as many as 59 million Americans have thyroid problems, and
the majority of these thyroid sufferers remain undiagnosed, misdiagnosed, untreated
and mistreated, in part because patients and their doctors are unaware of the many
different risk factors, signs and symptoms of a thyroid condition.


Thyroid problems are usually due to too much or too little circulating thyroid hormone in the body.

HYPOthyroidism/Underactive: More common, especially in women, is hypothyroidism, when too little
hormone is produced. Thyroxine is a natural hormone made by the thyroid gland in the neck. It is carried
round the body in the bloodstream. It helps to keep the body's functions (metabolism) working at the
correct pace. Many cells and tissues in the body need thyroxine to keep them going correctly.
Hypothyroidism means that the thyroid gland does not make enough thyroxine. This causes many of the
body's functions to slow down.
YPERthyroidism/Overactive: When the thyroid gland overproduces thyroxine, a natural hormone made
by the thyroid gland in the neck. The extra thyroxine causes many of your body's functions to speed up.
Thyrotoxicosis is a term that may be used by doctors instead of hyperthyroidism. The two terms mean
much the same.
Hashimotos Disease and Graves Disease (Autoimmune Diseases)
Diseases): What is overall and overshadowing
these thyroid diseases is that they are in the ever growing autoimmune disease (AD) family. When hyperor hypo-thyroidism get worse, they become part of the more than 100 recognized autoimmune
diseases which are chronic, potentially life-threatening conditions. The common characteristics of these
diseases are immune responses directed against healthy tissue or cellular components normally protected
from immune attack and the resultant inflammatory response. Your body is confused and is literally
attacking itself.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


Postpartum Thyroiditis: After giving birth, a woman's thyroid can swell and become larger or inflamed. This
can cause changing levels of thyroid hormone in the body. Sometimes high levels can be followed by low levels of
thyroid hormone. After 6 months or less, this condition usually goes away with no permanent damage to the
thyroid. While common, thyroid disorders after pregnancy are often hard to detect since some of the symptoms,
such as having trouble sleeping, fatigue, depression, or weight change are viewed as normal when a woman has
a new baby. The symptoms can also be mild. Usually only short-term treatment is required until the thyroid
recovers normal function. Sometimes after pregnancy, a woman can get hypothyroidism (underactive thyroid),
which persists and needs long-term treatment with medication.
~ Mary Shomon, The Thyroid Guide, author of The Thyroid Diet


Genetically predispositioned for it due to family history of autoimmune diseases.

Women are five to eight times more likely to suffer from a thyroid disorder than men.
One in eight women will develop a thyroid disorder in their lifetimes.
Women continue to have a higher risk of developing a thyroid disorder with age.
A man's risk of developing thyroid disease increases after passing age 60.
Radiation exposure above the head and neck region during childhood increases the risk of thyroid disease.


Autoimmune disorders are diseases caused by the body producing an inappropriate
immune response against its own tissues. Sometimes the immune system will cease to
recognize one or more of the body's normal constituents as "self" and will create
autoantibodyantibodies that attack its own cells, tissues, and/or organs. This causes
inflammation and damage and it leads to autoimmune disorders.
There are new books on inflammation that you might want to read, including:

The Anti-Inflammation Zone: Reversing the Silent Epidemic That's Destroying

Our Health by Barry Sears

The Inflammation-Free Diet Plan by Monica Reinagel

The Inflammation Syndrome: Your Nutrition Plan for Great Health, Weight Loss,
and Pain-Free Living by Jack Challem

Stop Inflammation Now! by Richard Fleming

There are an overwhelming 104 autoimmune diseases. Though research shows that
lack of vitamin D may be a core condition of ADS, the overall cause of ADs is
unknown. Studies show that there is an inherited predisposition to develop
autoimmune disease in many cases.
ADs fall into two general types:
1. those that damage many organs (systemic autoimmune diseases) and
2. those where only a single organ or tissue is directly damaged by the
autoimmune process (localized).

Thyroid disease is an
autoimmune disease.
Named a major women's
health issue by the Office
of Research on Women's
Health at the National
Institutes of Health (NIH),
autoimmunity targets
women 75 percent of the
time. Taken together,
ADs strike women three
times more than men.
Some diseases have an
even higher incidence in
women. In fact, of the 50
million Americans living
with autoimmunity, 30
million are women,
some estimates say.
ADs have been cited in
the top ten leading
causes of all deaths
among U.S. women age
65 and younger.
Moreover, these diseases
represent the fourth
largest cause of disability
among women in the
United States.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual



The most common cause of hypothyroidism is due to an 'autoimmune disease' called autoimmune thyroiditis.
The immune system normally makes antibodies to attack bacteria, viruses, and other 'germs'. If you have an
autoimmune disease, the immune system makes antibodies against certain tissues of your body.
With autoimmune thyroiditis, you make antibodies that attach to your own thyroid gland which affect the
glands function. The thyroid gland is then not able to make enough thyroxine, and hypothyroidism gradually
develops. It is thought that something triggers the immune system to make antibodies against the thyroid. The
'trigger' is not known.


Autoimmune diseases and thyroid problems can be
genetic. Its a good idea to use the checklist FORM to
identify your family tree of AD Symptoms and to help your
healthcare practitioner see your bigger family/health
picture too.


About 1 in 50 women and about 1 in 1000 men develop hypothyroidism at some time in
their life. It most commonly develops in adult women, and becomes more common with
increasing age. However, it can occur at any age and can affect anyone.

Symptom CheckList

If youre not sure if you have hypo- or hyperthyroidism, you can fill out both lists. Some symptoms are the same for
each, but other symptoms are very specific to that condition.
If you already know you have hypothyroidism or Hashimotos Disease, this will be the list to complete. After
completing the FORM copy it, and give the copy to your practitioner for their use and file in your consultation. Your
doctor will have similar checklists, but this one you can complete at home before your appointment. Take the time
to add comments and questions too.

It is more common in women. About 1 in 100 women and 1 in 1,000 men develop
hyperthyroidism at some stage of their life. It can occur at any age.
If you already know you have hyperthyroidism or Graves disease, this will be the list to
complete. After completing the FORM copy it, and give the copy to your practitioner for their
use and file in your consultation.

Symptom CheckList

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


Fibromyalgia affects as many as 8 million people in the U.S., occurring mainly in women,
but a significant percentage of the estimated 20 million people with hypothyroidism end up
also being diagnosed with fibromyalgia.

Symptom CheckList

Fibromyalgia, also known as fibromyalgia syndrome (FMS), fibromyositis, fibrositis, and

myofibrositis, is characterized by widespread joint and muscle pain and tenderness, fatigue, and exhaustion after
sleep and after effort. Fibromyalgia and thyroid problems share symptoms, including fatigue, exhaustion,
depression, brain fog, and varying degrees of muscle and joint pain. Some experts believe that like most cases of
hypothyroidism, fibromyalgia is also autoimmune in nature. Others believe that fibromyalgia may be one
manifestation of an underactive metabolism hypometabolism and is therefore one variation on thyroid
At the core of thyroid dysfunction and fibromyalgia is a problem with the dysfunction or suppression of a master gland
in the brain called the hypothalamus, says fibromyalgia and chronic fatigue expert Dr. Jacob Teitelbaum, author of
From Fatigued to Fantastic. This gland controls sleep, your hormonal system, temperature regulation, and the
autonomic nervous system (e.g., blood pressure, blood flow, and movement of food through your bowel). This is why you
can't sleep, you have low temperature, you gain weight, and (because poor sleep causes immune dysfunction) you are
prone to multiple and recurrent infections. The hypothalamic dysfunction by itself can therefore, cause most of the
symptoms! I suspect that problems with the "energy furnaces" in your cells (called the mitochondria) often cause the
hypothalamic suppression. ~ Mary Shomon, Living Well With Chronic Fatigue Syndrome and Fibromyalgia
For more in-depth information on the fibromyalgia/thyroid connection, read:

From Fatigued to Fantastic by Dr. Jacob Teitelbaum,

Living Well With Chronic Fatigue Syndrome and Fibromyalgia by Mary Shomon

Living Well With Hypothyroidism: What Your Doctor Doesnt Tell YouThat You Need to Know by Mary

Living Well With Autoimmune Disease by Mary Shomon


This checklist is really helpful; its the core of your Thyroid Health Plan. You will see the list
of symptoms with spaces to the right for each of your doctor appointments. Even if you
dont see your doctor weekly, its good to keep this documentation on a weekly basis so that
you really see whats changing or not and your doctor can treat you accordingly.

Symptom WEEKLY

FILL IN: 1) The appointment dates at the top, 2) include your weight (because, if you are
going to be on the Reset Thyroid Diet, you will most likely be losing weight!) and 3) for each symptom mark 0 -10:
0 = no pain or symptoms to 10 = extreme pain or full symptoms. This way, you are keeping track of your
symptoms getting better or worse with the treatment plan your doctor prescribes, giving him/her ongoing feedback
to help regulate the changes necessary for your best outcome. I find it helpful to fill this in the night before my
COPY IT: This is extremely important . . . Make a copy of your first one filled in and give to the doctor for their
chart. Then, every time you go in for an appointment, fill in their copy too from yours and youll both literally be on
the same page!

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


You will have a number of lab tests that will help your doctor identify the depth of your
thyroid problem and other deficiencies contributing to your symptoms. Request a copy and
add to your FORMS Binder. Then, you have the history of your lab results and how youre doing, as well as being
able to show it to other practitioners when the time comes without wasting valuable time getting your file copied
from the previous doctor.

This Manual and FORMS focus on the following five issues pertinent to getting and keeping you well. This plan will
help you stay on track with all these issues to get well with more consistency whether you have hypothyroidism,
Hashimotos Disease, hyperthyroidism, Graves disease, thyroid cancer or postpartum thyroiditis.

You must balance your medication

with a well-balanced diet
with exercise and
stress management.
You will also need to find the pattern that works for you as to when you take your medication, and
supplements, the times of day you eat and exercise.
6. And lastly, I ask you to contemplate some deeper, spiritual reasons for co-creating this disease and these
symptoms that keep you dumbed down" to the life your truly deserve. I know I have to keep looking at
these reasons for myself as well.

The core of this plan is the Reset Thyroid Diet. This isnt dieting in the traditional American sense. It is simply the
way to eat that is best for healing your body and brain and keeping them well. It will help to reset your body
and health back to its natural state of wellness.
The good news: thyroid diseases caught in time can be reversed nutritionally through proper interpretation of blood
tests by a qualified and educated healthcare professional.
For 90 percent of Americans, hypothyroidism is caused by Hashimoto's,
an autoimmune thyroid disease. Since most of the immune system is situated
in the gastrointestinal (GI) tract, poor gut health is a significant factor in triggering
and exacerbating autoimmune diseases such as Hashimoto's. An important step in
taming Hashimoto's is to repair gut health.
~ Dr, Datis Kharrazian, DHSc, DC, MS
Again, this Reset Thyroid Diet is not about dieting. Its not about weight loss, though, you will most likely lose
weight! How nice is that!? Get healthy first, then focus more on your weight if you still need to. When your thyroid
is balanced and functioning as it should, your body starts to work naturally again, metabolizing food and burning fat
correctly. You may not need to do anything but continue eating the way youve practiced for 6 months!


There are several known causes for thyroid diseases, some of which include:

imbalance of cortisol levels due to adrenal stress

insulin resistance
estrogen/progesterone imbalances

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


genetic predisposition
poor nutrition
autoimmune response (Hashimoto's thyroiditis and Graves disease)
the American diet: Beyond poor nutrition, and still being explored, are pesticides, antibiotics and other
toxins injected into our food chain and soil which affect our cells and their normal activity, causing our
bodys cells to literally attack themselves.

WEIGHT: A common symptom seen amongst individuals with thyroid problems is unexpected weight gain and
difficulty losing weight despite calorie reduction and increased expenditure through physical activity. Studies have
shown that there is a link between an underactive thyroid gland and insulin function. Hence, an appropriate thyroid
diet often involves an appropriate amount and type of carbohydrate. Also, because the condition causes a sluggish
metabolism, a reduction in overall calories and the right foods make a huge difference.
So, forget the food pyramid! Eating to cleanse and stabilize your thyroid condition will be a narrow road for a while,
at least 6 months in most cases, and then youll discuss how to add back foods, if you can, with your doctor.


The Snowball Headed for a Systems Collapse
What is important to understand about thyroid problems and the symptoms of weight gain, is that the longer it
takes you to get diagnosed with hypothyroidism, the more weight you may end up gaining. While on your way to
more severe stages of hypothyroideven before your TSH is elevated enough to be seen in lab tests and warrant
treatmentyour metabolism is slowing down. A slower metabolism means fewer calories burned each day. And,
no matter how few those calories might be, they add up over time.
Due to the other symptoms of depression, fatigue and muscles feeling weak and achy, you're also less likely to
exercise as much, as effectively, or at all, causing a further slowing of your metabolism. Plus, when we're tired we
sometimes eatespecially carbohydratesto try to kick up sugar levels to fight fatigue. These are all reasons why
you need to take this serious. Become your own best advocate, and work with a practitioner who understands the
importance of early and correct diagnosis.


Whether youre hypothyroid or hyperthyroid, weight gain can be linked to a list of medications as well. Some of
these include:
the antithyroid drug PTU
beta blockers
steroid anti-inflammatories (i.e., Prednisone)
Estrogen and Progesterone independently, or together as the "pill"
certain antidepressants, especially Prozac, Paxil and Zoloft
mood stabilizing
anticonvulsant drugs such as those given for bipolar disorder, including Lithium, Valproate (Depakote) and
Carbamazepine (Tegretol) just to name a few.
Make sure you have these medications listed on the MEDICATION FORM so that your doctor can see the whole
picture to help you best.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


I document my eating/food diary in a spiral noteBook, especially during the 6 month
treatment phase with my doctor. I write as I go, as they say in Weight Watchers If you bite
it, write it! which works fine, keeping the noteBook on my kitchen counter. I make two
columns to get two days on one page. I fill it out between doctor appointments; I rip out the
pages Ive used and give this to my doctor to review and discuss with me if necessary and
put in their file to keep. This lets your healthcare practitioner get a good idea of what youre
eating and when and can discuss altering anything that is not working for you. See my daily
F.E.D. Log and printable FORM as examples in the FORMS PDF.

FORM: (F.E.D.)
LOG and
spiral notebook
notebook or

Plan your weekly meals. Use these same forms to create your weekly meal plans so that youre not feeling
stressed about what to eat and if you have the food in the house.

Basically, your diet will include foods that support, not deplete, thyroid and adrenal function. They, along with your
correct medication and supplements will literally help to reset your thyroid function and body to work right again.
What I can tell you about eating this new way is that . . . you wont be having fun right off the bat. I understand!
You will have cravings and feel very frustrated once in a while (think alcoholic going cold turkey). Cravings are
normal. You literally ARE addicted to the foods in our culture. We all are. The processed foods you have been
eating for years have terrorized and hijacked your body, brain, beliefs and mind. You are going to go through
withdrawal. It can take up to three to four months to get past the heaviest of these symptoms. (I still Jones for Diet
Coke. Oh, well!)
Feeling better can happen in just a few days or weeks of following this diet. Eating this way will help the
supplements work better and faster for you as well. Be aware that its easy to fall into self-pity about all this, but it
is what it isyou can do it!


Low blood sugar (glucose) is most often laced into the symptoms of and part of
thyroid problems. Hypoglycemia occurs when your blood sugar level falls too
Your brain needs a steady supply of sugar (glucose) throughout the day, as it neither
stores nor manufactures its own energy supply. If glucose levels become too low, as occurs
with hypoglycemia, it can have many effects on your brain and body functions.
We tend to reach for more sugar and low/simple-carbohydrate foods like donuts, candy bars,
chocolate, juice, coffee, etc. to get our sugar back up. This is a big mistake. Dumping a bunch
of simple sugars into your system bounces your blood sugar up temporarily, then spikes it down
again, and sometimes lower than it was to begin with. Then, you reach for more sugar and the
cycle continues and worsens. (See the image on next page.)

Your body needs protein, complex carbohydrates and balanced nutrition throughout the day,
keeping the blood sugar balanced and regulated. Recognize the signs and symptoms of
hypoglycemia early because untreated it can lead to a long list of reactions that can be
detrimental to your health, including diabetes.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


The American SAD Diet is Lethal

The American Standard Diet is SAD, literally. Our American junk food,
processed and pre-packaged diet is literally killing us. The human body was
not designed to deal with a constant flow of rapidly absorbed simple sugars
and manmade fillers. The average western diet of processed foods is packed
full of these addictive simple sugars and the rapid increase in diabetes,
insulin resistance, obesity, fatigue, depression and lack of focus and passion
tells its own story.



Normal Blood Sugar Levels



In the Blood Sugar Levels image above, the spiking, rising and dipping of blood sugar throughout the day is stressful
to your body and brain, and obviously extremely unhealthy. The spiking blood sugar indicates hypoglycemic
reactions. The gentle wave of line going through the box is how your blood sugar should flow throughout your day.
Following the Reset Thyroid Diet will help you do this effortlessly.

Simple sugars and simple carbs are the culprits in our American diet. READ LABELS! They are usually identifiable by
their names ending in "ose", such as:
fructose (fruit sugar)

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


high fructose corn syrup (embedded in almost all processed and packages foods now, identified as the major
cause of obesity and diabetes)
sucrose (table sugar)
maltose (found in grains) and
The problem is that simple sugars require little or no digestion and are therefore rapidly absorbed into the
bloodstream causing a rapid rise in blood sugar levels, as well as a rapid drop in blood sugar levels causing
spiking. This produces a rapid and excessive insulin response which can result in hypoglycemic symptoms and
eventually insulin resistance and type 2 Diabetes if simple sugars are consumed on a regular basis. This all occurs
because the chronically raised insulin levels produced by constantly consuming refined foods high in simple
sugars actually reduces the sensitivity of the cells to insulin.
Another negative side affect of spiking up and down with blood sugar is that your cortisol levels are affected. If you
have a spare tire around your middle, thats cortisol out of control. Stress, how we deal with stress, and what and
when we eat slams cortisol around.
Cortisol is a steroid hormone that is produced in the cortex of the adrenal glands located on top of each kidney.
Cortisol is a necessary hormone that is responsible for fuel regulation and is released while exercising, eating,
awakening, and psychosocial stress. However, if there is too much cortisol in circulation, abdominal obesity can
develop. This type of central obesity is linked to developing cardiovascular disease, type 2 diabetes mellitus,
and cerebrovascular disease.
Cortisol has important jobs to do in our body:
It mobilizes energy by tapping into the bodys fat stores (in the form of triglycerides) and moves it from one
location to another, or delivering it to hungry tissues such as working muscle.
Under stressful conditions, cortisol can provide the body with protein for energy production through
gluconeogenesis, the process of converting amino acids into useable carbohydrate (glucose) in the liver.
It can move fat from storage depots and relocate it to fat cell deposits deep in the abdomen.
Cortisol also aids adipocytes (baby fat cells) to grow up into mature fat cells.
Cortisol may act as an anti-inflammatory agent, suppressing the immune system during times of physical
and psychological stress.

The aforementioned signs and symptoms aren't specific to hypoglycemia as they cross over into thyroid and other
disease symptoms. Measurement of your blood sugar level at the time of these signs and symptoms is the only way
to know for sure that hypoglycemia is the cause.
TWO BIRDS, ONE STONE! If you are on the Reset Thyroid Diet, you will naturally be
regulating your blood sugar levels as well. Yay!

Symptom Checklist

Fill out the HYPOGLYCEMIA Symptom Checklist to help your doctor understand your
symptoms and issues with sugar as they relate to thyroid dysfunction.


Right up there with its always something!, some people slip from hypoglycemia into high
blood sugar, or insulin resistancealso known as Metabolic Syndrome, or Syndrome X. A

Symptom Checklist

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


conservative estimate is that 25-35 percent of the population in developed countries suffers from a degree of insulin
resistance. It has been found to be a contributing factor to diabetes, cardiovascular disease, sleep apnea, hormone
metabolism disorders, obesity and certain types of cancer.
Heres the lowdown:
Insulin resistance is the name given to a condition in which, for a number of reasons, the body's cells become less
sensitive to the effects of insulin. The body reacts to this situation by producing more insulin with the common result
being an overproduction of insulin causing blood sugar levels to drop too low. In this way, blood sugar levels swing from
too high to too low. This is often referred to as a "blood sugar rollercoaster". As well as the symptoms produced by the
hypoglycemic state, the high levels of insulin themselves can have serious health consequences in the long term. The
underlying mechanism by which insulin resistance occurs is due to the insulin receptor cells in the liver, adipose (fat)
tissue and muscles, becoming less efficient as a result of chronic exposure to high levels of insulin. This is the type of
feedback mechanism that is at work in many body systems. If the levels of any chemical messenger such as

hormones and neurotransmitters are chronically raised, the cells that they act on become less and less
sensitive to them to avoid overstimulation. ~ The Environmental Illness Resource


Thyroid Supportive Foods
Healing your body and brain will take a focus and disciplined effort at
first. We get healthy from the inside out, and these supportive foods will
help you get there coupled with the right supplements, thyroid medication
and exercise.
1. High quality food: The better the quality of food ingested, the healthier the thyroid gland will be, as well as
every other gland, organ and cell within your body. This means eating organic as much as possible
limiting the layers of pesticides, steroids, antibiotics, growth hormones, preservatives in packaged foods
and other foreign and toxic ingredients in all non-organic foods.
If you have most of the symptoms on the checklists your body is fragile and needs tons of nutritional
support for several months to get back its vitality, so the more organic you can eat the better.
Organic foods are personally or local grown, pesticide free in nutrient rich soil. Look for grocery store
labeled as organic. If youre not growing them intentionally organic yourself, health food stores usually have
the best/real organic, followed by regular grocery stores, many of which have organic sections now (but
hard to tell if they really are.) The Farmers Markets are great places to fine organic produce, plus there are
increasingly new online shopping sites for organic foods.
Organic may cost a little more for some items, but it is well worth your long term health benefits.
If you cant buy organic: I realize its not easy everywhere in the country, or world, to eat organic,
due to cost or availability. Just do the best you can. Find and add one or two items in once in a while
that are organic.
Protein: Grass-fed and/or free-range products (including eggs). Make sure they do not contain steroids,
antibiotics, growth hormones, nitrates and preservatives.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


Lean Protein: fish, white meat poultry, legumes, egg whites, lean beef, bison, lamb and wild meats such as
elk and deer. An adequate intake of protein may also deter hair loss that often accompanies an underactive
thyroid condition.
NOTE: If wild meats, like elk and deer have been feeding on GMOd grain, or
grains high in pesticides, the meat is not that healthy. (See GMO Food Pg.
Vegetables: Again, organic, free from pesticides, etc.; the more local and
fresher the better.
Fruit: Between meals. Organic and fresh, not juiced or dried due to high,
simple sugar contents.

Organic Foods vs. NonNon-organic Foods

Adapted from report by Dr. John Wendt,
Why buy organic vs non-organic foods?
Organic produce are richer in vitamins, minerals, enzymes, trace elements and other nutrients than the
fruits and vegetables produced by chemical based methods. In a recent study, antioxidant levels found in
organically grown vegetables were almost 30% higher than conventional chemically enhanced vegetables.
Organic agricultural methods are more ecologically proper, sustainable, less harmful to the environment
and overall are more energy efficient.
Perhaps the most important reason to consume organic produce is that human bodies were not designed to
be constantly bombarded with chemicals and biologically altered products on a long term basis.
When is it ok to buy non-organic foods in order to save money on groceries? Follow this list, and when in doubt,
buy organic!
Most Contaminated
(buy organic when possible)

Imported Grapes

Least Contaminated
(not as necessary to buy organic)

Especially in US:

Green Beans

Sweet Bell Peppers

Winter Squash

Brussels Sprouts Mangoes

Sweet Corn
Sweet Potatoes

There are two different kinds of foods that are on our grocery market shelves and GMO foods that are increasingly
showing up that are bad for our health.
The first is the contaminated group as shown above. These are non-organic foods that are raised with pesticides,
toxic and chemical based fertilizers that are not as healthy as foods raised away from and without these toxins.
Then, there are GMOd foods.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


For the discussion in the Manual, the problem with these two categories of foods is that they are not only not good
for us, they literally change our cellular makeup and ability for our normal hormones and receptors to work in our
bodies; when this happens, our cells go haywirethe body literally attacks itselfcausing autoimmune diseases.

Seeds and foods that are purposely manipulated or mutated to make a stronger, taller, bug and disease-resistant
crops by companies like Monsanto are called GMOd (Genetically Modified Organism) or GEOd (Genetically
Engineered Organism).
Genetic engineering is a radical new technology first introduced in the 1990s that forces genetic information across
the protective species barrier in an unnatural waywhich are fed to us, animals and fish, getting into our bodies
directly and through animal meat to us.
The process of creating genetically modified organisms (GMOs) can cause all sorts of side effects. Inserting foreign
genes into a plant can create proteins that confer new traits such as herbicide tolerance or pesticide production
could yield proteins that have never been in the food supply. GMOs can be engineered with genes from animals,
bacteria, viruses, or even humans. This is what makes GMO food potentially dangerous to your health. They can be
allergenic, carcinogenic, and toxic.
Why be concerned? One of many good reasons is that these laboratory-created mutations are unlabeled, virtually
untested and on grocery shelves everywhere. Corn and soybeans are at the top of the list. Corn and soy is in a lot of
food products today. Genetic engineering is being done to fish and meat too.
You can help get this food altering change out of our mainstream food supply too. Say No To GMOs! supports mandatory labeling, long-term independent safety testing, more stringent
regulation and full corporate liability for damages resulting from the irresponsible introduction of GMOs to the food
supply and environment. Another site is Food Democracy Now where you can help keep our food supply clean and
healthy, to vote against these changes:
15 Genetically Modified Foods to Avoid , most GMOs first.
(check the packaging to find Non-GMO if you want to eat these)::

Corn (stay away from as much as possible)
Cottonseed (used in cooking oils)
Sugar from sugar beets
Sugar cane


Hawaiian papaya
Sweet peppers
Zucchini and yellow squash
Cocoa beans

Check online for Genetically Modified Foods updates

2. Iodine: This mineral is a necessary component of T3 and T4 in thyroid development and health.
IMPORTANT: Research shows that supplementing tyrosine and iodine may actually make a thyroid
condition worse even though they can make a person feel more energetic. Iodine has been shown to trigger
autoimmune thyroid disease such as Hashimotos. Tyrosine has been shown to potentially suppress thyroid
activity. Check with your doctor.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


Iodine/Primary sources: Iodine combines with the amino acid tyrosine and gets converted into the two
thyroid hormones. For this reason, getting sufficient amounts of iodine through foods such as fish,
seaweed, iodized salt, and shellfish is critical for the optimal function of the thyroid. Good options include:
Sea vegetables (kelp, dulse, hijiki, nori, arame, wakame, kombu), seafood (clams, shrimp, haddock, oysters,
salmon, sardines).
Healthy Salt: Use Celtic Sea Salt (which you can buy with or without iodine). Ask your doctor if
it should have iodine by checking your lab testing results. Celtic Sea Salt refers to naturally
moist salt harvested from the Atlantic seawater off the coast of Brittany, France. This type of
salt are harvested using the Celtic method of wooden rakes allowing no metal to touch the salt.
It is naturally air and sun-dried in clay ponds and gathered with wooden tools to preserve its
living enzymes. Because it is unrefined, it contains live minerals and trace elements including
iodine, iron, calcium, magnesium, manganese, potassium and zinc. The 84 trace minerals provide the
necessary nutrients and protect the body from the harshness of sodium chloride that we consume from
commercial salt.
The appropriate magnesium content ensures that unused sodium is quickly and completely eliminated
from the body through the kidneys to prevent harm. You can get Celtic Sea Salt with or without iodine. It is
best to get it without.
Regular table salt also known as common salt is what we tend to use for cooking and for food
preservation. Table salt is refined (processed), removing 82 out of the 84 minerals in salt, leaving behind
only sodium and chloride. We know that over-consumption of table salt causes many untold health
Secondary sources: Eggs, asparagus, lima beans, mushrooms, spinach, sesame seeds, summer squash,
Swiss chard, garlic.
3. Selenium: An array of selenium-based proteins and enzymes help to do several things: they regulate thyroid
hormone synthesis and metabolism; convert T4 into the more accessible form of thyroid hormone, T3; and
maintain just the right amount of thyroid hormones in the blood and tissues, including the liver, kidneys, and
thyroid gland, as well as the brain. Selenium-containing enzymes also function in a protective detox capacity,
preserving the integrity of the thyroid gland when were under all kinds of stressoxidative, chemical, even
social stress! Selenium also helps the body to more efficiently recycle its iodine stores, which can become an
important concern as we grow older. ~ Marcelle Pick, OB/GYN NP Co-founder of Women to Women Clinic
in Yarmouth, Maine
Selenium can be found in: Brazil nuts, tuna, organ meats, mushrooms, halibut, beef, soybeans, sunflower
seeds (Note: selenium content of land-based foods is contingent on soil substrate selenium levels.)
4. Zinc, Iron and Copper: There are three trace metalszinc, iron, and copperthat play vital roles in
healthy thyroid function.
While research has shown that both hypothyroidism (underactive thyroid) and hyperthyroidism (overactive
thyroid) can sometimes result in a zinc deficiency, women with hyperthyroidism may be more prone to
zinc deficiency because an excess of thyroid hormone can increase the elimination of zinc in the urine.
When zinc is low in the body, TSH (thyroid-stimulating hormone), T4, and T3 can in turn become low in the
body. ~ Marcelle Pick, OB/GYN NP Co-founder of Women to Women Clinic in Yarmouth, Maine
Zinc sources: Fresh oysters, sardines, beef, lamb, turkey, soybeans, split peas, whole grains, sunflower
seeds, pecans, Brazil nuts, almonds, walnuts, ginger root, maple syrup Grade B.
Iron: Research is showing that there is a link between iron deficiency and decreased thyroid efficiency. If
you are both anemic and iodine-deficient, supplementing with iodine alone is unlikely to resolve the thyroid
imbalanceyou will also need to replenish your iron stores.
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


Iron sources: Clams, oysters, organ meats, soybeans, pumpkin seeds, white beans, blackstrap molasses,
lentils, spinach.
Copper: A metal that is needed in trace amounts to produce thyroid-stimulating hormone (TSH). Its also
required for oxidizing iodine to form T4, so when your bodys supply of copper is poor, your rate of T4
production will be impeded. T4 keeps your bodys cholesterol synthesis on track, and one theory has it that
copper deficiency could be what makes people with hypothyroidism more prone to developing high
cholesterol and heart problems.
Copper sources: Beef, oysters, lobster, shiitake mushrooms, dark chocolate, crabmeat, tomato paste,
pearled barley, nuts, beans (soybeans, white beans, chickpeas), sunflower seeds.
IMPORTANT: Soy/soybeans may not be the best option if it is keeping your thyroid medication from
being absorbed and due to GMOd (Genetically Modified) seeds and plants. Ask your doctor.
5. Antioxidants and B Vitamins: Do you feel like youre aging too quickly? Have you had senior moments
and youre only 40? I want you to really get this. . . youre not getting old! What you are is having
oxidative stress, what scientists have found to be associated with degenerative diseases and the aging
process in general. You are deficient in antioxidants. Many common micronutrients have antioxidant
qualities; beta-carotene (vitamin A), vitamin C, and vitamin Ealong with selenium and iodine as
mentioned earlierare important antioxidants that help your thyroid gland neutralize the oxidative stress it
encounters on a daily basis.
In hyperthyroidism, the most common form of which is Graves disease, oxidative stress in the body can be
particularly high. The theory is that because the thyroid is more active, its using more oxygen, which leads
to an accumulation of oxygenated compounds that can harm your cells. This is why antioxidants are
recommended, especially in hyperthyroidism. The B vitamins (B2, B3, and B6) are also important for
thyroid function because they are involved in manufacturing T4. ~ Marcelle Pick, OB/GYN NP Co-founder
of Women to Women Clinic in Yarmouth, Maine
Antioxidants and B Vitamins Sources
Vitamin A (beta-carotene form): Kale, sweet potatoes, carrots, winter squash/pumpkin, spinach,
cantaloupe, broccoli, asparagus, liver, lettuce.
Vitamin C Sources: Guava, peppers (chili, Bell, sweet), kiwifruit, citrus, strawberries, broccoli, cauliflower,
Brussels sprouts, papaya, parsley, greens (kale, turnip, collard, mustard.)
Vitamin E Sources: Whole grains, almonds, soybeans and other beans, sunflower seeds, peanuts, liver,
leafy green vegetables, asparagus.
Vitamin B2 (riboflavin) Sources: Brewers yeast, organ meats, almonds, wheat germ, wild rice,
mushrooms, egg yolks.
Vitamin B3 (niacin) Sources: Brewers yeast, rice bran, wheat bran, peanuts (with skin), liver, poultry
white meat.
Vitamin B6 (pyroxidine) Sources: Brewers yeast, sunflower seeds, wheat germ, fish (tuna, salmon, trout),
liver, beans (soybeans, lentils, lima beans, navy beans, garbanzos, pinto beans), walnuts, brown rice,
6. Low Glycemic Foods: Insulin resistance is associated with thyroid diseases resulting in hypoglycemia. In
order to keep from getting too hungry and spiking your blood sugar, creating cortisol, insulin and adrenal
problemsresulting in more symptoms of brain fog, being tired, moody, emotional spikes, hunger and
weight gaina low carbohydrate, low or no sugar and high protein diet is necessary. In this way, glucose
enters the bloodstream gradually which in turn modulates the amount of insulin release, keeping you
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


steady and sane. Plus, a controlled insulin production means a more efficient us
usee of calories and less
opportunity for the body to store calories and gain weight. (See page 33 for a list.)
Essential Fatty Acids: Youve heard plenty about saturated and unsaturated fats,
7. Good Oils and EFAsEssential
right? Well, this diet keeps it simple. Health
y hormone production, which includes the
production of thyroid hormones, depends on EFAs
essential fatty acids. EFAs not only
contribute nutrients for hormones, but also for proper cellular communications, brain
function, and more.
Its estimated that up to 80 percent of the U.S. population fail to get enough EFAs each
day, thanks to our modern, overly processed diets. Add to our crippling diet tons of
hydrogenated and trans fats in so many of our foods and we are skewed! No, really. These
processed foods skew the bodys ability to properly metabolize EFAs so that the body converts anti
antiinflammatory good fats into inflammatory ones! As a result, we become even more deficient in EFAs.
The ideal ratio between omega 6 and omega 3 fats in EFAs is estimated to be 3:1 to 5:1. The average
Americans ratio is more like 25:1!
25:1!thanks to diets heavy in processed vegetable oils.
3 and Allowable Fats/Oils (organic if possible)
Essential Fatty Acids, Omega-3
Omega-3 fatty acids help reduce inflammation which is a majo
majorr contributor to thyroid
problems. Your lab tests from your doctor should show you
your levels of Omega-3 and
6. You and your doctor can then plan how to raise or lower them.

life-threatening Omega-3 (Vitamin F) deficiency

eficiency in
Eat Fish!: As stated, we have a life
America. Add fish and fish oil, especially cold-water
water fish like salmon and tuna to
your diet several times weekly. Read
d more below about the important of OmegaOmega
3. Take daily capsules of cold
cold-water marine fish oil (consult your doctor).
Eggs and chicken: Also good sources of Omega
Olive oil: The most favorable mix of the varying kind of fatty acids that you need
is found in olive oil, which has a la
large amount of monounsaturated fats.
Flaxseed Seeds and Flaxseed Oil
Borage Seed Oil
Coconut Oil (You
ou can use it as body lotion and hair conditioner before shampooing too!)
Evening Primrose Oil
Black Currant Seed Oil
Butter (real butter)
Unprocessed (Raw) Nuts
Unprocessed (Raw) Seeds


OMEGA-3 (8 or more symptoms indicate a problem)
Free, Naturally by Joan Mathews Larson
This lists from Depression-Free,

Dry eyes
Dry skin
Dry, unmanageable hair
Patches of pale skin on cheeks
Cracked skin on heels and fingertips
Soft nails; brittle,
rittle, easily frayed nails
Chicken skin on back of arms

Excessive thirst
Frequent urination
Lowered immunity
Muscle weakness

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


Fatigue, lethargy
Chicken skin on back of arms

Learning problems / Attention deficit

Poor wound healing
Frequent infections


Your brain is made up of 6 trillion cells. Learning from experience and adapting to new information, they
are busy doing lots of things every second to keep you going, acting, thinking, dreaming, creating, problem
solving and fixing stuff and more, much, much more.
Whats really important to the health of your brain is that 60 percent of it consists of
fat or fat-containing compounds. Essential fatty acids (EFAs) and phospholipids are
among the most important dietary sources of healthy brain fats. They are needed for
developing brains, and are important for thinking, memory, and balanced moods in
adulthood. How to you keep your brain fat and happy? Pass the good fat!
There are several brain supplements that are helpful to keep your brain in smooth
working order. One of these is Essential Fatty Acids: Two omega-3 fats, EPA and DHA
are required for normal development of the brain, eyes, and nervous system. Arachidonic acid, an Omega6 fat (that can be problematic in adulthood) is also needed for normal development in infancy. EPA and
DHA are abundant in fish oils. They are incorporated into the walls of the brain cells, where they increase
the activity of genes involved in neurotransmitter activity and connections between brain cells.
Considerable research has found that EPA and DHA benefit a wide range of mood problems, poor memory,
thinking processes, impulsiveness, hostility and physical aggressiveness. Research suggests: 1-3 grams of
Omega-3 fish oils daily.
8. No Sugar: Your body is allergic to, reacting to, responding incorrectly to, or inflamed (inflammation) by the
food you eat (mostly sugar, gluten, processed foods and the wrong fats.) The only sugar that is okay to use
for the first 6 months of your Reset Thyroid Diet is Stevia which is plant based and wont go directly into
the blood stream as others do. All other sugars, including raw cane sugar, honey, etc. are sugars that go too
quickly into the blood and will spike your system. Stevia is found in most major grocery stores now and
health food stores of course.
9. No Gluten: Wheat, whey (in most protein powders), barley, bulgur, durum, kamut, oats, rye, semolina,
spelt, and triticale. Gluten is laced into most foods (read the labels). Its like eating sugar for a body out of
balance. And, many people with autoimmune diseases are allergic to gluten, or gluten intolerant and
cant eat it ever. Your lab tests will tell you if you are allergic to or gluten intolerant.
10. Fiber: Fiber is one of the most important nutrients the human body needs on a regular daily basis. The
recommended daily amount of fiber is 25 grams a day. Since fiber slows down the rate at which food,
including simple carbohydrates is digested, getting this quota is important for keeping insulin production in
check when incorporating a thyroid-friendly diet into your lifestyle. The right kinds of fiber (soluble and
insoluble) can be particularly helpful for insulin metabolism and weight loss. Mid-section and abdominal
weight gainwhich drives increasing insulin levels and is the start of the whole metabolic syndromecan
be helped by high-fiber consumption.
Benefits of Fiber: Getting a good amount of fiber benefits you in several ways:
It helps you to lose weight, because it fills you upmakes you feel fulland may reduce your
hunger levels
It helps maintain optimal digestive and intestinal health
Fiber can help promote regularity supporting a healthy colon as it plays a critical role in the
removal of waste matter
Fiber also slows the digestive process to help in better absorption

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


It can help prevent dramatic swings in blood sugar

Fiber can help lower cholesterol

High fiber foods include lentils, kidney beans, brown and long grain rice, apples, pears, broccoli
cauliflower, green leafy vegetables, whole grains (but not in the first 6 months), including whole wheat,
bran and oats (if you can eat gluten), almonds, and flaxseed to name a few.
Fiber Supplements: When the foods you are eating just arent helping you and you experience
constipation, there are options with fiber supplements. Check with your doctor about any suggestions
he/she has first, and when and which of these can be used in the time of your treatment.

Psyllium: There are different supplement capsules at health food stores and psyllium husk is found
in Metamucil products found in most grocery stores.
FiberCon tablets, which use polycarbophil, a synthetic fiber: Usually I dont recommend anything
that is synthetic, but when in need! FiberCon tables have the filling and stool-softening effects of
fiber, but may not lower cholesterol or blood sugar like other fibers.
Dr. Levines Ultimate Weight Loss Formula: Drink mix that contains five types of healthful fiber. It
provides 17 grams of fiber in one serving. Dr. Levine suggests a serving before both lunch and
dinner giving you 35 grams of fiber a day as your baseline.
Suprafiber is an exclusive blend of DNoir Prunes and other top super fruits; gluten/psyllium free.

NOTE: I do not recommend Benefiber as it contains aspartame sweetener which is very bad for us.
Take Care of Yourself
If you switch from a low-fiber to high-fiber diet, be very careful that you are
getting your thyroid medicine at least an hour before eating in the morning.
Studies now show that its best to take at night before bed on empty stomach
so that the absorption of your medication is not impaired. High-fiber diets can
change your dosage requirements, so 6-8 weeks after starting a high-fiber diet,
you might have your thyroid function tested to make sure you don't need a
dosage change.
11. Spice It Up!: Dont skimp on spices and herbs! Make your meals pop with old
standby spices or try some new ones! You dont have to eat boring meals!
Just make sure to read labels: No MSG, added chemicals, coloring or sugars,
artificial sweeteners like aspartame and especially not high fructose corn syrup.

When youre on an
airplane, the flight
attendants will always
tell you that In the
event that the pressure
changes in the cabin the
oxygen masks will fall
down from the ceiling
panel above you; put
your mask on yourself
FIRST, then help the
person next to you.
Why? Because if youre
dead you cant help
anyone else!


One more thing about this diet and your bodythis is possibly one of the most
overlooked pieces of advice in our modern lives: sit, breath and enjoy your food!
Were all busy, but if we can hardly move and hurt all over and cant think, were way
past the problem! Especially women in todays world, we dont stop. We are expected
to do and be and remember and take care of so many things that we dont take care of
ourselves first. Eating while standing at the kitchen counter, driving, or seated at your
computer might have become too normal.
Your thyroidbefore, during or after menopauseis very sensitive to stress. Take
better care of yourself, in fact, love yourself by sitting at a table or in a comfortable

This is true for getting

your health back too.
Take care of yourself

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


space while you eat. Take time to enjoy your food, taste it, reeeeeallly taste your food!
Enjoy meals in peace and good conversation with friends and family. Laugh and share
and allow the food you consume to nourish your body, brain and thyroid too. Your body
will thank you for it by performing better and better each day, I promise!


I have scattered information herein about these life savers, but I am not an authority on
this subject. Your practitioner will prescribe the supplements necessary to get your system strong and stable again.
Ask them what to take upon completing their treatment program as well.
IMPORTANT: Lack of Vitamin D is a huge contributor and precursor for all autoimmune diseases. However, if you
dont heal your body through diet and the necessary other supplements, no matter how much time you spend in
the sun or how many Vitamin D capsules you take, it will literally not be assimilated into your body. Your lab tests
will tell you where your Vitamin D level is.


(So that you dont forget to take them)
Most people have pill boxes for medication and/or vitamin supplements. However, when you need to add lots of
supplements to your daily routine you may need to get a few more pill boxes and use checklists so that you dont
forget what to take and when.
PILL BOXES: Using the biggest one-week-at-a-time pill boxes works great. You will usually be taking supplements
three times a day to keep them moving through your body at a continuous and balanced rate. If you get three of the
pill boxes in different colorsas sometimes youll take different ones and amounts each timeits really easy to
stay on track.
I also use four other 7-day (different colors) smaller ones: one for my daily a.m. thyroid medication and the other
three for the one supplement that I need to take every two hours which lands in between the three big pill box
doses. The other smaller pill boxes are different colors as well.


CHECKLISTS: Due to the supplements changing pretty often from the time you begin
treatment for your thyroid condition to months down the road as you get healthier,
keeping track and using checklists is a must. Missing doses and forgetting to take your
medication or supplements is not an option. I have found it easy to just use the backs of
recyclable paper and write my list out each night or morning with letters and times to just
remind me to take them and then cross it off.

Check List

Ive also created a FORM for you to use if you like.

Example 1:
This is my daily list at the writing of this book. The P stands for Pills, the O for Omega-3 Oil which is liquid.
(The P without the Oevery other pill timeis in the small pill box, a standalone pill that I take in-between.) I
also mark the times which is very important. Its too easy to let hours go by and then take too many doses at once,
or decide not to take the ones you missed.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual








Example 2:
I also use creams that are medicated, liquid Vitamin D, and a supplement tincture (all of which will change). These
are kept in my bathroom, so I have a separate list by them on my counter. Below, the S is for Synthroid Thyroid
Medication (which has to be taken separately and 1 hour before meals) I take this when I wake up half way
through the night to go to the bathroom (two birds, one stone!) The P stands for Pill, this is the pill that I take inbetween meals from the small pill box of them three times a day. D is for Drops of Vitamin D. De is for
Drops of a tincture. And C is for Cream. I use three different medicated creams.
Creams: I also write when to use them on the caps of the jars with a permanent marker: AM ONLY, AM/PM/PM and
PM/PM ONLY for example. I write the time on them as well to remember when to take them. With our fog brain
symptom, writing down everything is imperative!
Drops and Tinctures: I do the same on the liquid drop bottles. This way, theres no guess work.
Date our containers: Its nice to know how long a supplement lasts when its a cream or liquid.
D De 9am

D 4 pm

De 7

D 11 pm

TIP: Take advantage of technology! Cari, who edited this eBook, says that she sets the alarm clock on her
cell phone to remind her to take her meds, supplements and to apply creams.
Your doctor will instruct you when to take your medications and supplements. It can feel constricting and
overwhelming some days, but using checklists really makes it all manageable and less stressful.
Consistency is the key. Im a late night person so my times can vary a bit depending on when I get to bedand so
changes the time I get up in the morningbut try to keep these as consistent as possible to keep the supplements
working in your body consistently for you.
Work and Travel, Plan Ahead: If youre traveling or just going to be out for more than a couple of hours or at work
all day, plan ahead to take your pill/supplement supply and notes for the time and what to take with you. I use
individual pill holders for quick trips. This is true for your foods as well, plan ahead to take what you need with you
or know you can buy it somewhere.
If you think youll be on a regimen of supplements and medications for a while, use your computer and set it up for
a quick print out and just do the check marking.
Problems with sleep are a symptom of thyroid diseases. Melatonin is very helpful when taken hour before bed,
1-2 mg. (Check with your doctor.) Melatonin is great as it has no side effects in the morning. Caffeine negatively
affects melatonin and keeps you from sleeping soundly. It can be found in most any store in the vitamin section.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual



You might think of this as the Atkins Diet, the Paleo Diet or the South Beach Diet if you
know about them. Its clean and easy, but you still have to plan and use recipes in order
to not get bored.

The YES Diet List of Foods



Vegetables: Consume 4 times the amount of vegetables as protein.

Vegetable juices with pulp
Fruit: 2-3 servings/day between meals.
Meat: Lean, making sure it does not contain hormones, antibiotics or
preservatives. Grass-fed or organic is best.
Fish: 2-4x/week (Omega-3s)
Eggs: Choose cage-free, making sure it does not contain hormones or antibiotics.
Nuts: Almonds, walnuts and cashews.
Seeds: pumpkin seeds, sesame seeds, hemp seeds.
Fiber: Include ground flaxseeds (in everything!).
Other: Brown rice, beans.
Oils: Olive, coconut, flaxseed. Real butter.
Vinegar: Apple cider, wine, balsamic, rice wine.
Milk: Almond, rice or coconut milk (Though higher in sugar, some even come in chocolate! You may
have to wait until month 7 of the Reset Thyroid Diet to enjoy chocolate almond milk. Always read the
labels and check in with your body to see how you feel after eating or drinking foods not on the list.)
Water, decaf green tea and herbal teas.

The NO Diet List of Foods (Read all labels)

1. Gluten: Flour, corn, grains. Beware of hidden gluten in condiments.
2. Sugar and Sugar additives: Aspartame, high fructose corn syrup,
fructose, sucrose, Equal, Nutrasweet, Sweet NLow, Splenda, etc.
Use only Stevia. No cookies, cakes, soda, diet soda, candy, etc.
Beware of hidden sugars in condiments.
3. Dairy. After the first few weeks you can add back real butter only.
4. Corn: Corn is a grain, not a vegetable and almost all corn is now GMOs
(Genetically Modified)
Here is a soy sauce
5. Soy: Soy tends to be GMOd (Genetically Modified) as well as research
substitute that is
shows, does not metabolize well in an American diet. Plus, eating soy
extremely healthy
foods at the same time that you take your thyroid medicine may
BRAGG Liquid Aminos
interfere with its absorption.
all purpose seasoning.
6. Sodas or any drink with fructose, corn syrup or aspartame and other
Its made from
chemically based sweeteners.
vegetable protein,
7. Alcohol: Alcohol has gluten and sugar.
GMO-free soybeans and
8. Vinegar: White.
purified water packed
9. Additives: MSG (Monosodium Glutamate) and HVP (Hydrolyzed
with amino acids for
Vegetable Protein); Natural Flavors; Caramel.
your health.
10. Avoid starch: White potatoesyes, potatoes are starches, not or your
vegetables. A potato increases blood sugar levels and insulin faster and
local health food store.
to higher levels than an equal amount of calories from pure table sugar.
And avoid corn. It does not digest well, is a grain, not a vegetable, contains
sugars and is GMOd. Poor corn!
11. Raw foods that just dont work in our bodies with thyroid problems: Cabbage, cauliflower, broccoli,
Brussels sprouts, mustard greens, kale, spinach, peaches, pears, strawberries, radishes and millet as
these fruits, veggies, greens and grains are thought to increase your chances of developing goiter.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual



Dr. Atkin's Diet Revolution by Robert C. Atkins

Enter The Zone: A Dietary Road Map to Lose Weight Permanently, Reset Your Generic Code, Prevent Disease,
Achieve Maximum Physical Performance by Barry Sears

The Anti-Inflammation Diet and Recipe Book: Protect Yourself and Your Family from Heart Disease, Arthritis,
Diabetes, Allergies - and More by Jessica Black

The Fat Flush Cookbook by Ann Louise Gittleman

The Fat Flush Foods: The World's Best Foods, Seasonings, and Supplements to Flush the Fat From Every Body
by Ann Louise Gittleman

The Fat Flush Plan by Ann Louise Gittleman

Gary Nulls Mind Power, Rejuvenate Your Brain and Memory Naturally, Gary Null, Ph.D.

The Hamptons Diet : Lose Weight Quickly and Safely with the Doctors Delicious Meal Plans by Fred Pescatore

The Paleo Diet, Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat by Loren Cordain

The Primal Blueprint, Mark Sisson

The Primal Blueprint Cookbook, Mark Sisson

The 7 Principles of Fat Burning, Ignite your fat-burning hormones with a tailor-made eating and exercise plan
thats right for your body type. 4 Types: Adrenal, Ovary, Thyroid, Liver. By Eric Berg, DC

Protein Power by Michael R Eades, MD, Mary Dan Eades

The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss by
Arthur Agatston

A special edition to this group is The Thyroid Diet by Mary Shomon. Not a cook book
per se, but a comprehensive thyroid diet guide when youre ready to get really serious
about all the fine tuning as to what to do to maintain your thyroid health. It includes
such information as what herbs and alternative measures to use for fatigue, weight
control/loss, constipation and depression. It does take you back into dairy and gluten

A very nasty symptom of hypothyroidism is constipation. Eating this new diet will sometimes add to constipation
unless youre diligent about getting vegetables, fiber and water in early in the day and getting your body up and out
for exercise. See the FIBER section for more on this.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual



Something you may want to consider before starting the Reset Diet, is to do a three week
detoxification. Clearvite is a great product to use to gently remove toxins from your body
enhancing the organs ability to better absorb nutrients, improves biological functions, which, in
turn, accelerates the healing processes necessary to reset your thyroid and whole body and brain
Every day, millions of molecules from different compounds enter our bodies through voluntary or involuntary ingestion.
These chemicals come from foods, beverages, medicines, food additives, personal care, and numerous other sources.
The poor nutritional habits in the Western world due to the limited number of healthy food ingredients being used in the
daily diet, and a variety of other factors related to industrialization has increased the number of allergy problems by
tenfold within the last few decades. Most of the symptoms produced as the result of the accumulation of toxins are very
similar to allergies. Mild toxicities and food allergies will produce very discomforting symptoms such as poor digestion,
gas, bloating, heartburn, headaches, fatigue, chronic mild infections, hormone imbalances, etc.
~ Clearvite, To purchase a 3 week supply of Clearvite contact your local chiropractor
offices which tend to carry it, health food stores or go online to order.


This diet, for at least 6 months, will help your body get back to balance and give it time to
heal. You will also lose weight doing thisa nice side affect! I lost 18 lbs and went from
Hashimotos Disease back to just hypothyroidism in 5 months. You might be able to
start adding some of the no list items back after 6 monthsvery slowlyas you may
get ill from them. If you are seeing a practitioner, they will advise you further on what
your body can handle.


I said a lot about this in the BASICS OF THE RESET THYROID DIET section, but Ill recap here:
1. Quality Foods Means Organic: Shop at your local health food store like Natural Foods, Whole Foods or
Trader Joes and other local organic shops and/or grow your own organic food or get local organics from
Farmers Markets. Many grocery stores now have organic sections though its unclear how many are truly
organic. Even Whole Foods isnt all organic now, so read your labels.
2. The Grocery Store: Youll find that eating this way keeps you out of most of the grocery store aisles! Almost
all foods in the aisles, as opposed to the outside circle around the aisles, are fast food and pre-packed. They
are made up of chemicals, preservatives and sugar, mostly high fructose corn syrup.
3. Meat & Fish: Beef, pork, chicken/poultry, eggs, lamb, etc.: Check your local area for
organic and/or free-range or grass (not grain) fed. See #1 and check online searching for
grass-fed meat and free-range eggs+your area.
4. Dairy: If you do a cleanse to start your treatment, you will not be eating dairy. No milk,
cheese, butter, etc. Options for milk are almond, coconut and rice milk. You will add butter
back in later, and after at least 6 months you can see if organic or raw milk is okay for you.
Check locally if you can get these milks from a dairy, sometimes even delivered to your door. Some people
like goat milk, which can also be found at many stores.
Again, do your best to eat the best foods.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual



To keep your blood sugar balanced its best to eat six meals a day so that you are fueling your body every 2-3
hours, while keeping your blood sugar up and balanced throughout the day. Meals means quality food that fills
you and satisfies you and usually includes some kind of protein. Its important not to let yourself get hungry
between meals as that means your blood sugar is going down. If you eat your planned foods and snacks during
planned times of the day youll feel so much better and wont have the desire to overeat or eat in a trance.
Portions of protein to vegetables: Eat 4 ounces of protein to 16 ounces of vegetablesalways more vegetables for
vitamins, antioxidants and fiber.
Time and quantity of our meals is important in relation to our growth hormone, regulated by the thyroid. More food
at breakfast than late at night is important. There is an old saying that really highlights the best way to eat,
Eat Breakfast like a King (Queen!)
Lunch like a Prince (Princess!),
Eat Dinner Like a Pauper
During the day, human growth hormone is not working as hard as at night during sleep on fat-to-muscle
conversion. So, early in your day is the best time to EAT LIKE A KING/QUEEN. Big and substantial breakfasts are
important as you need the energy for your brain to function well and throughout the day and you have the entire
day to wear it off.
A medium-sized lunch (that wont put you to sleep by 2 or 3 p.m.) is fit for a PRINCE/PRINCESSalways having
low-carb, high protein.
Eating dinner like a PAUPER is for very good reasons. Americans overeat late at night with
nowhere for those calories and sugars to go but into fat cells. During the first few hours of
sleep, your body is (should be) busy converting fat into muscle, the human growth
hormones job. One of the symptoms of thyroid disease is not being able to sleep; this then
is one of the reasons for weight gain as your growth hormones cant get their job done at night. So, when you eat,
or need to eat that last snack of the day, make it 60-90 minutes before bedtime so that your body can relax and
work away at metabolizing it comfortably.


A one-day menu would look like the following:
(Lots of food and protein to get your blood sugar back up from fastingbreak fastover night and to get
you going for the day.)
2 Eggs
Sauted spinach, tomatoes and garlic (or scramble your eggs and throw these veggies in!)
Snack (Keep protein/blood sugar up)
1 Banana
1 Tbsp. Almond Butter

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


Grilled Chicken Breast

Sprinkle: 2-3 teaspoons of ground flaxseed
8-12 Bing Cherries (Piece of fresh fruit)
Hand full of almonds or walnuts (You need protein at Snack time to balance out your blood sugar and any
fruit you eat.)
Canned Tuna in water
Bed of lettuce, the mixed variety
Garbanzo Beans
Oil and Balsamic Vinegar dressing
Sprinkle: 2-3 teaspoons of flaxseed
Snack (Not too close to bed so that might keep you awake)
A few Rice Crackers
1 Tbsp. Almond Butter
Daily: 11 8 oz. glasses of water.
Plus, you may also drink a glass of lemon water or herbal teas.
8 oz of hot lemon water is very good for you body.

You can also use protein powder smoothie drinks for one of your meals. Use protein powders recommended by
your doctor or those made from rice or egg white protein at first vs. whey and milk, they are the easiest on your
1-2 servings of protein powder (follow directions)
1-2 cups of almond or rice milk
1 tbsp. ground flaxseed or a tbsp of flaxseed oil
Fruit: 1 banana or cup of strawberries or blueberries
1 tbsp. almond butter (if you want extra nut protein)
You can also add:
Fiber supplements (see Fiber section earlier.)
- 1 Tbsp. of olive oil.
Powdered vitamins
Freeze dried greens
Make it green! You can also put in a handful or so of fresh spinach, dark green lettuce or fresh greens and make a
green smoothie, getting your veggies in easily!
A recently rediscovered ancient "grain" native to South America, quinoa (pronounced kinwa) was once called
"the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is quinoa
high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential
2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


amino acids. And, not only is quinoa's amino acid profile well balanced, making it a good
choice for vegans concerned about adequate protein intake, but quinoa is especially wellendowed with the amino acid lysine, which is essential for tissue growth and repair. In addition
to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very
good source of manganese as well as a good source of magnesium, iron, copper and
phosphorus, this "grain" may be especially valuable for persons with migraine headaches,
diabetes and atherosclerosis.
Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like
spinach and Swiss chard. Quinoa is a tiny light beige seed that has a fluffy, creamy, slightly crunchy texture and a
somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year. Use
in place of rice and in soups. From The Worlds Healthiest Foods,
The American usual fair for snackscandy, chocolate bars, latte drinks, coffee, soda (diet, sugared, decaf or full
octane) and processed carbs and packaged chips are 99% bad for us. We all know that, but we eat them anyway
and certainly crave them as were so programmed mentally as well as addicted physically to them.
Plan Ahead: Retraining your brain and changing how you unconsciously reach for snacks will be a big pattern and
habit buster. It will also cause you to feel like youre going through withdrawal. You are! It can be very hard at first.
But, plan ahead; never leave yourself open to having nothing in your purse, briefcase, office drawer, lunch sack or
refrigerator thats good for you. Ive very simply carried a protein bar and a container of nuts with me at all times
for over three decades due to hypoglycemia.
Fruits/Vegetables: An apple, banana, pear, peach, etc., plus any vegetables. Dip in hummus (ground chickpeas) for
a good source of protein and flavor.

LOW Glycemic Index

Fruit (no dried fruit)

MEDIUM Glycemic Index

Fruit (no dried fruit)
tomatoes (a fruit!)

LOW Glycemic Index


MEDIUM Glycemic Index


bean sprouts
beet greens

brussles sprouts

endive lettuce
mustard greens
swiss chard

dandelion leaves
string beans

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


NOTE: Some fruits are higher on the Glycemic index than others, which can make you feel faint due to the
sugar content. Make sure to eat with some protein or stay with LOW and MEDIUM if you experience dizziness,
lightheadedness or headaches.
Nuts: A great source of protein and good oils too. A handful of almonds, cashews or walnuts and almond or cashew
butters are good on rice crackers as well on bananas or apples with cinnamon (or all alone on a spoon!) Some
doctors will steer you away from peanuts and peanut butter, even organic at when youre first starting as peanuts
are actually not metabolized well in our bodies. Ask to be sure.
Gluten-Free: When youre starting off on your Reset Thyroid Diet, you will be, or may be required to be gluten-free
for a while. If you want a snack thats in bar form and some chocolate flavor too, RAW REVOLUTION makes some
really yummy ones. You can eat any of their choices. I tend to stick to the ones with nuts in them to get the balance
of protein. After youre reset button has been pushed and youre doing better after the first 6 months youll have
to read, read, read labels.


Flaxseeds and flaxseed oil have been cultivated for its healing properties for centuries,
going back to Babylon as early as 3000 BC, according to the Flax Council of Canada.
Studies show that flaxseed can help reduce your risk of heart disease, cancer, stroke, and
Although flaxseed contains all sorts of healthy components, its three primary glowing
ingredients include:
1. Omega-3 essential fatty acids: These are the "good" fats that have been shown to have heart-healthy
effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
2. Lignans: These have both plant estrogen and antioxidant qualities. Flaxseed contains 75-800 times more
lignans than other plant foods
3. Fiber: Flaxseed contains both the soluble and insoluble types. Great to use the ground seeds in our daily
smoothies and sprinkle over veggies and meats.
Important Note: Flaxseeds cannot be digested unless they are ground. You can buy them ground or whole and grind
yourself with a coffee brinder.



Watergood, clean drinking water, is as precious as goldthough treated very badly and almost ignored in the
past 80 -100 years as carbonated drinks, sodas and other man-made beverages had stepped forward to take the
place of drinking good, clean water.
We need to drink water, plain water, more than other beverages for many good reasons. And, when we exercise,
we need to be sure to drink even more to keep our bodies hydrated.
Water is the most important nutrient for life. We can exist without food for months, but without water we can
only survive for a few days. Your body is made up of 75-90% water. Your brain is 85% water. Drinking your
allotment throughout the day to keep you body tapped up! is essential:

For digestion; it helps in nutrient absorption and elimination

Helps your metabolism work more efficiently

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


Brain function
Aids circulation
Helps control the body's temperature
Lubricates and cushions joints
Keeps the skin healthy and elasticity
Helps remove and flushes out toxins from your body
Helps reduce appetite
an eliminate water retention and bloating
To metabolize fats

What kind of water?

As long as tap water does not contain lead, mercury, pesticides, insecticides, or other dangerous
chemicals or bacteria, it should become your fluid of choice. From F. Batmanghelidj, MD in his
book Youre Not Sick, Youre Thirsty! Water, for Health, for Healing, for Lif
Check with your
our city water department and get the most recent water testing report to find out
whats in your glass.
Filter or purify your water
I drank out of the lawn hose as a kid (even though it tasted like rubber!), did you? I know I also had stomach and
bloating problems as a kid and into adulthood. Tap water, and otherwise unfiltered water can give rise to proble
for many people, including:


When in doubt about your tap water, a better option is a filtering system. There are plenty of great easy to find
systems on the market today like those from Brita or Pur, the pitcher o
orr the filter system kind that attaches
directly to your sinks water faucet.
The reason why filtering your own water is so important is because you also really want to avoid bottled water
unless it is absolutely necessary as it is a huge strain on the en
vironment. Plus, some bottled water may not be any
cleaner than tap water.
How much to drink?
Some studies say to drink half of your body weight in ounces. So, if you weigh 200 lbs, youd drink
100 ozs (or 12 8 oz. glasses) a day.
Other studies, like an Institute of Medicine Panel rejected this conventional wisdom and concluded
that on a daily basis people get enough water from normal drinking behavior, such as drinking
beverages at meals and in other social situations, and by letti
letting their thirst guide them.
What I think is true is a middle road. I know people who never drink plain water. I hardly think thats a good idea!
But drinking your body weight in ounces of water may be too much for some people too.
Eating from the Reset Food Rectangle,, you wont have lots of choices outside of plain water, nut milks and herbal
teas, but thats good too as youre cleaning out your body from sugars and additives that have messed it up for a
long time. Let your thirst be your guide. Ju
st dont let yourself get too thirsty either, that means youre already

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


Heres a simple test to see if youre drinking enough water. Ready? Check you urine! Yup! If, after you urinate, you
notice that its pretty yellow, that means you need to drink more water. If its pale yellow to clear, congratulations!
Youre drinking enough!
When your body begins to lose from 1 percent to 2 percent of its total water, your thirst mechanism lets you know that
its time to drink some water. If you are healthy, then drinking whenever you feel thirsty should be an adequate guide of
how much water you need. ~ Dr. Mercola

Kick Up the Taste of Water

Lemon water: Add fresh lemon to water daily to increase fresh vitamin C to help
strengthen your immune system, improve gut function and enjoy something tasty.
Into 8-10 ounces of hot or cold water, squeeze of a large or one small lemon. I
tend to use a large glass and have about twice the amount of water with a lemon
because I find that the more concentrated the lemon water its too strong it burns
my throat. Sweeten with Stevia if you like.
Other Beverages: Hot or cold, herbal teas and decaffeinated beverages are okay. Make a big pot of hot
strong herbal tea with 4-6 bags. Then, pour it over ice and enjoy a cold, yummy drink with lots of water
and flavor.
New products to flavor water: There are always going to be New and Improved!products to add to water
to make it more enjoyable, however, just remember to read the label. Watch out for unhealthy sweeteners
and chemical addictives for color or flavor.

Create a healthy water drinking habit: Use the WATER LOG to keep track of how much youre drinking and to get
used to this new pattern, use a piece of scratch paper to tally your 8 ounce glasses at a time or set a timer to go off
every hour to remind you to drink at - 1 cup (8 ozs) of water.
Its important to remember that a glass is 8 ounces. We have gotten used to biggie sized soft drinks and other
humongous drink containers and mistakenly think this is a glass. Get out a one cup measuring cup, fill it with
water, then pour this into a glass you would normally use and see what that looks like to get a realistic gauge of 8

Seeing Is Remembering
When people ask me how Ive been eating that helped me get well and lose weight too, I say, Meat, fish,
vegetables, fruit, nuts, water. Period. Its a few more things than these, but very few during those first 6 months in
treatment for Hashimotos Disease.
My diet does not now look like the American Diet based on the Food Pyramid were used to seeing on cereal
boxes. This visual graph has been leading us down the wrong road long enough.
Im a very visual learner, and find that visuals really help to remember a new way of thinking. As I started eating
differently, feeling better and researching the best ways to eat I created the Thyroid Reset Diet around an easy to
understand and follow graph, a new diet picture that makes it easy for me to stay on course and into which to fit
your new patterns of thinking and behavior too.
But first, a little history lesson on how our American diet picture of eating healthy got locked into our minds.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


The Food Pyramid

The familiar, black triangle has been an expected sight to a few generations. Many Americans live by this food
pyramid, which outlines a guide to healthy eating according to the U.S. Department of Agriculture (USDA).
Before vitamins and minerals were even identified, the U.S. Department of Agriculture (USDA) published its first
dietary recommendations to the nation in 1894.
Soon after that, in 1916, the first food guide, called Food For Young Children was published. Caroline Hunt, a
nutritionist and the author, divided food into 5 groups: milk/meat, cereals, vegetables/fruits, fats/fatty foods, and
sugars/sugary foods.
The Basics Outlined: 1941
Prompted by President Franklin Roosevelt, a National Nutrition Conference was called to action in 1941. For the
first time, the USDA came up with Recommended Dietary Allowances (RDAs) for Americans to followspecifying
caloric intake as well as essential nutrients.
1943 and the War
A few years later the USDA announced the Basic Seven which was a special modification of the nutritional
guidelines due to the complexity of the Basic Seven and to help people deal with the shortage of food supplies
during the war.
Basic Four was used for the next 20 years. Categories included: Milk, meats, fruits and vegetables, and grain
The Basic Four Modified, Late 1970s
With chronic diseases like stroke and heart disease on the rise, the USDA needed to address the roles of unhealthy
foods. So, during the late 1970s, the USDA added a fifth category to the Basic Four: fats, sweets and alcoholic
beverages, for people to consume in moderation.
The 80s
A Pattern for Daily Food Choices, the USDAs food guide, was being published annually since the 1980s. However,
people were still not aware that it existed. Beginning in 1988, the creation of a graphic to represent the food groups
started. It needed to convey the three main ideas: variety, proportionality and moderation.
1992: The Food Pyramid Graphoc is Created
The Food Guide Pyramid was finally released in 1992. Both the
graphics and text conveyed variety and proportionality (by
pictures of foods and the size of the food group).
1994: Add Nutritional Labeling
The Nutrition Labeling and Education Act ruled that on every
packaged food product in the grocery store is a nutritional label
to assist in following the Food Pyramid more easily, to know
what were eating and to make better choices.
Here is a simple version of the USDA Food Pyramid for printing
purposes (Im saving you ink!) But, you know this pyramid with
all the bread, pastas and cereals pictures on the bottom. And, 611 servings a day? No wonder we have bottom heavy
Processed white rice and all the grain and gluten on the
bottom, eating tons of white bread, processed and refined white

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


flour laced with sugars and fortified with additives weighs in heavily as the cause of obesity, diabetes and other
autoimmune diseases.
Though the Food Pyramid is updated every 5 years it is not going to help the majority of people with obesity and
other health problems as it will always contain the same array of choices telling us moderation is the key. If you
are addicted to and allergic to most of these choices and dont know how to eat differently, there is no moderation
and no solution to your problems that will get wors
worse. It just cant work.

Time for a Change

ChangeA New Way to Picture Healthy Choices
Since the American Food Pyramid is not helping us and is especially not healthy for those with autoimmune
diseases and thyroid problems,, I decided to take what I tell people to eat, expand it a little and put it into a picture
form thatss easy to remember and follow. As a pyramid it would look like this.

Nuts, seeds, nut

butters, healthy
fats and oils
Meat, fish, fowl,
Best to select
organic sources.
Represents bulk of calories.



Organic and/or locally grown.

Bulk of meal emphasis and nutrients.

But, Im also going to get radical here and literally change the picture completely! Were going from the Food
Triangle to the Food Rectangle! We are resetting and retraining your brain, body and habits to reset your health
for a lifetime of eating the best way for your best health, mind, body and spirit.
Ive explained your YES and NO foods earlier; here Ive summarized those pages into a handy--dandy cheat sheet.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


This rectangle of columns (vs food pyramid) is easy to follow for nutrient-rich choices while grocery shopping,
eating at home or ordering at a restaurant. It also reminds you of those foods that are toxic to you during your Get
Back Your Life beginning phase where you need to detox and clean out your body to reset your health.
You can print just this one page Reset Food Rectangle and take it with you shopping, cooking or ordering your next
meal. Keep copies everywhere and with you at all times to help retrain your brain and habits to rebuild your health.
Youll see 3 distinct levels of food groups from which to choose.
The middle column is your safe, nutrient-rich, rebuild your health and Get Your Life Back eating zone. You get the
green light here!
Down the middle column is all the good stuff your body needs and can use for the best fuel, stay
healthy and slim. Youll eat most80%of your foods from here.
The next outer columns (which could be yellow, but its hard to read!) are Buffer Zone Extras. Youll
eat the other 20% of your foods from here.
That adds up to 100%! So0% from the outer columns.
Kind of says it all. I like calling these fat flaps! Fold them under and youll understand why!


Youd have to work at it! But, seriously, I know from personal experience that the high fat foods in the Green Light
column, which would be the nuts and nut butters, can tip the scales, though very gradually. I have to watch that one
myself. Its too easy for me to be a little hungry and eat yet another handful of cashews or almonds, or a glob of
yummy nut butter and/or drink more almond milkall good, but high caloric value.
Of course we (I) know the solution to this!
1. Make better choices
2. Plan ahead so that nuts arent the only quick option
3. Do a little more exercise (movement) to balance out the calories

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


The Reset Food Rectangle:

Rectangle: Foods to Freedom
Follow strictly for the first 6 months make eating a lifestyle change for your lifetime healing and health.
Foods that interfere
with thyroid function


Buffer Zone Extras

(real butter)

Dried (too much
sugar content) and
Juice with no pulp.
Wheat, whey (in
most protein
powders), barley,
bulgur, durum,
kamut, millet, oats,
rye, semolina, spelt,
and triticale. Gluten
is laced into most
foods (read the
Peanuts, peanut
butter: Its hard to
digest and not as
good for you as
others in YES
column; pine nuts.
Corn, soybean,
canola, safflower,
hydrogenated oil or
hydrogenated oil,
-Fried or deep fat
fried foods.

Buffer Zone Extras

Chickpeas, lima,
black, kidney, lentils


YES! The Core

Clean Foods

Cream of Buckwheat
Not a wheat so no
gluten, use in place
of oatmeal.
Fruit Juice
With pulp only.
Spry with Xylitol

Grass-fed and/or cagefree or free-range;

Especially cold-water
fish like wild salmon
and tuna 2-4xs/wk.

Meat lean
Grass-fed and/or freerange products. (No
steroids, antibiotics,
growth hormones,
nitrates and
preservatives.) White
meat poultry, lean
beef, bison, lamb, pork
and wild meats such as

Dijon and whole
grain mustard.

Refined foods

Celtic Sea Salt.

White, processed.

Check label for MSG,
gluten and sugars.

Sugar or Artificial
Table sugar, cane
sugar, honey, high
fructose corn syrup
(read the labels).

Apple cider, wine
vinegar, balsamic,
rice wine.

Milk Alternatives
Almond, hazelnut,
coconut, rice.

Almonds, cashews,

-Nut Butters

There are numerous
other extras you can
enjoy, just stay out of
the RED - NO ZONE!
(The fat flaps!)


Almond, cashew.

Protien Powder
Made from rice or
egg whites.

Pumpkin, sesame,
hemp to name a few.

Read labels always.

No fudging.


Eat the freshest,

purest, raw and
organic foods as
possible when

Protien/Power Bars
Use in place of rice
and pasta.


Olive, coconut, palm,

flaxseed (sparingly),

Lots! Decaf herbal teas.

Processed foods

Brown or other dark,

Maple Syrup
Grade B.

Foods that interfere
with thyroid function

Experiment and add

in better and best
options weekly.

Corn, Soy and all
soy products, white
And, specific to
thyroid health:
Raw broccoli,
cabbage, brussels
sprouts, cauliflower,
kale, spinach,
turnips, cassava or
After 6 months of
eating clean and
rebuilding your
health, you will
notice that you dont
need to eat in the
more. Your body will
stop craving
unhealthy foods
laced with sugars
and additives and
your addictions to
them will diminish,
some will be gone


2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


Weight gain is a symptom and a problem with hypothyroidism. For those with hyperthyroid, weight
gain or loss is an issue. Why is not clear. Research suggests that it may be hunger causing excess
calorie intake, or an impaired endocrine system triggering poor digestion, insulin resistance, or
adrenaline resistance. Like taking too high a dosage of hormone replacement medication (reminder of
my story: I gained 50 pounds on too high dosage of estrogen replacement.), in hypo- or
hyperthyroidism, if you are taking thyroid medication the dosage or brand of medication may be
causing it. The bottom line is, to keep your metabolism humming and to get your whole body realigned to work
better for you, you absolutely need exercise. This isnt new of course, but with thyroid problems its essential to
your sanity and getting your life back.
Exercise does a couple of really important things for you,
it helps burn calories
burns fat
strengthens your musclesstretches your aching muscles, gets you outside or into a different environment
reduces insulin levels
raises resting metabolism
helps combat imbalances in leptin, insulin, and growth hormone
Your body needs to move daily anyway, but with an autoimmune disease/thyroid problem, or if you have
fibromyalgia or other conditions (often linked to thyroid problems) that make it painful to move, you still need to
get off your Yeah, but, and move.
According to experts, healthy people of normal weight need 60 minutes of physical activity a day to maintain
weight and avoid excess gain. Meanwhile, half of us do less than 30 minutes of moderate activity a dayand only
one in four is actually active for 30 minutes or more.
Now, add in the symptoms of thyroid disease and you might feel overwhelmed thinking about exercising with your
muscle aches, fatigue, depression and such. But, walking, stretching and moving even 10 minutes a day to start is
HUGE in order to jumpstart the benefits of getting your metabolism up, blood and oxygen moving in your body and
brain, and digestion moving. Since constipation is a thyroid symptom, exercise helps to get things moving! along
with the Reset Thyroid Diet.
We dont plan to fail, we fail to plan. Yes, Im using it again here! This old adage is
absolutely true for exercise. Make a PLAN and stick to it, adjusting as you go (write in
pencil!). Over time it will become a new healthy habit and pattern that your body wants to
follow. Keep a LOG to keep yourself honest!



There are two kinds of exercise: aerobics and weight-bearing/muscle building.

Due to thyroid symptoms of muscle pain and weakness, its imperative that you schedule the time and move
everyday in a way that is not just work or grocery shopping related, but time and intention held aside to really
1. Aerobics/Walk or Hike: If you havent walked in a while, wear good supportive shoes, dress weather
appropriate, and start out slow and easy, at least 10 minutes a day/7 days a week and gradually work up
from there.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


2. Aerobics/Pre- and Post Exercise: Even if youre just walking 10 minutes, make sure to stand stretch for a
couple of minutes first and again after you get back. Stretching your muscles gets oxygen into them and
blood moving.
3. Strength Training: This is actually more important than aerobics because, when you build lean muscle, you
give your body the ability to burn more calories even when you're not exercising. Plus it will help to
strengthen your joints where you may have weakness now.
4. Mind-Body Techniques: Yoga and tai chi are gentle, slow exercises that can actually reduce the body's
stress hormones, and some practitioners believe they can help your thyroid condition.
NOTE: A pound of fat only burns around 6-10 calories each day while a pound of muscle can burn up to 60
calories per day. Adding more muscle means burning more calories naturally.
In Mark Sissons book The Primal Blueprintfor diet and exercise to reprogram your genes for effortless weight
loss, vibrant health, and boundless energyhe has a nifty Primal Fitness Pyramid that I want to share with you
here. He explains these levels of exercise and movement more fully in his book, but you get the picture. Mark is in
his late 50s and a great example that aging doesnt have to look like most people fear. Hes awesome!

"All out" efforts.
<10 minutes total duration
Once every 7-10 days

Lift Heavy Things

Brief, intense sessions of full-body
functional movements.
1-3 x/week for 7-60 minutes.

Move Frequently at a Slow Pace

Walking, hiking, cycling, easy cardio at 55-75% of
maximum heart rate for 2-5 hours per week.


When Oprah was working out with personal trainer, Bob Green, she said, If he didnt come over in the morning
and push me out of bed, I wouldnt exercise. I dont like it! Having a trainer and a plan, and a chef!, doesnt make
it easier. Its about you and your plan to get healthy and stay well.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


Ways to get moving today:

Hire a Trainer: If you can afford to hire a trainer, even for a few sessions to get the right plan and correct
use of exercise equipment, it can help prime your exercise pump.
Join a Gym or an Exercise Business Like Curves: Create a schedule and stick to it.
Take a Class: Classes are good because they run in a series of weeks and with others who you can cheer on
Teach a Class!: Hey, start your own stretching, walking or aerobics class! Slow is good for lots of us to get
Stay-at-Home Plan: Whether you do it alone or with others, set your plan; use DVDs or online for YouTube
videos, or Wii! Videos on stretching, beginner Pilates floor exercises, beginner Yoga stretches and so much
Get a Buddy!: When we have a soft-accountability buddy, its a easier to get out and keep moving after a
day at work or when your body hurts. Enjoy the company of an old friend, family member or new exercise
Plan the time, make it important and a priority and DO IT. Do something, every day.

Autoimmune diseases and cancer are caused by inflammation in our bodies. Thyroid diseases are made worse by
inflammation. Dental problems spread into our body and create inflammation that can keep us feeling fatigued and
out of it on an ongoing basis. Get a check up at least annually and have the work done to keep your teeth, gums
and jaw healthy.
The opposite is also true, that the thyroid gland has been said to cause problems with tooth decay and overall dental
health. Underactive thyroid (hypothyroidism) and overactive thyroid (hyperthyroidism) can leave patients
susceptible to poor dental health, as can the treatment for thyroid cancer.
HYPERthyroidism: An overactive thyroid gland is sometimes associated with advanced gum disease.
HYPOthyroidism: Adults may have an enlarged tongue, difficulty maintaining healthy gums or may have
difficulty with wound healing or the sense of taste.

The U.S. National Research Council states that fluoride exposure can affect thyroid function, and that fluoride was
previously used to suppress thyroid activity. The Fluoride Action Network also notes that fluoride is most beneficial
when it is applied directly to the teeth, rather than ingested. Further, it is noted that fluoride does little to prevent
cavities on the chewing surfaces of the teeth. Therefore, someone who ingests a great deal of fluoridated water may
be at risk of developing thyroid problems, as well experiencing tooth decay.
This again is a good reason to consider getting a water filtration pitcher or system as discussed under the WATER


Tell your dentist of your condition as he or she may need to alter treatment to benefit you. Example: You may not
be able to receive local anesthetics containing epinephrine, as this chemical can cause cardiac problems during
hyperthyroid episodes.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual



One of the overall best ways to stay on top of your health care is to keep track of your health
care practitioner appointments, including date, time, name of practitioner, reason for
appointment, and what was prescribed during the appointment of your treatment including
any new or refilled medications, supplements, etc.
Keeping track of this is so very helpful for future reference. Again, it will keep you from
saying I dont know, not only to others but to yourself. This log will cut down on all kinds of
unnecessary stress.


COMPANION: Its companion is the Master Practitioner Appointment Log where you just jot in
who you saw when. This list is a quick reference when you might see multiple healers, including your primary
practitioner, a nutritionist, massage therapist, physical therapist, chiropractor, and others over time. Its such a
waste of time to look through your calendar trying to figure out who you saw when if you need to know for any
reason. These logs will make your life and health plan easier.


Request a billing statement at each appointment. Like your credit card statements, check it to make sure its correct
and ask to discuss any discrepancies or things you dont understand.

You may be given or collect resources that will be helpful to your wellness. These might include exercise programs,
chiropractic or bodywork practitioners, food packages to find for yourself, shopping ideas, etc. A clear pocket page
or two is good for these items.


You might use a see through full pocket page or sleeve for this section so that they dont fall out.


You can keep them here, or you may want to keep a separate log of phone calls with your
insurance company to make sure that follow-up and follow-through is getting done. Document
the person you spoke with, when, what was said and what follow-up is required.



2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


As a Lifestyle Coach with a Masters Degree in Social Work, I know that it goes without saying that we are wholistic
beings. It is said that. We are not human beings having a spiritual experience, but we are spiritual beings having a
human experience! We are mind, body, spirit and more. If all our facets arent working together and sparkling, we
are wobbling. In this out-of-balance state we are ripe to create dis-ease.
Always think of life and your daily decisions in the following light. On one end of the spectrum is fear, dis-ease,
feeling out of it, tired and depressed. On the other end of the spectrum is peace, joy, health, feeling alive and
What you do today and every day will move you further towards one end or the other of the spectrum. We have to
choose on a daily basis how we want to feel, think, act and live our lives.

Feeling Out of Control
Tired and Depressed

Feeling In Control
Alive and Vibrant!

Your thyroid problem is affecting your whole life. In order to get your life back, youll need to start taking better
care of yourself on every level. Youll need to do everything it takes to move towards and stay in peace, health,
aliveness and vibrancy, even when you just want to sleep! I understand.
I love to share the bigger picture of our wellness. We have so many options for better health and a better life
experience today than any time in history. The choices we make today and this day forward will support our good
health and state of mind to help us be around a long time and to want even more for our healthy, lovely lives!


97% of all doctors office visits are stress related. Stress runs down your body and your brain, creating fatigue,
overwhelm, pain and much more. Stress also depletes your immune system and adrenal glands. Like dominos
cascading down hill one upon the next, these conditions affect one another in our bodies which are wobbling along
in a dazethat most people think is normal! Having a chronic condition like hypo or hyperthyroidism is stressful
and stress can make the condition worse.
Are thyroid problems the chicken or the egg? Why are all those people in doctors offices for
stress? Or, is it the thyroid problem creating the stress? There are many ways to look at this,
but what is certain is that if we dont take the time to take care of ourselves in all areas, we
are doomed to sit in a lot more doctors offices and then, hospital rooms. No! We dont want
that!! I sure dont want that for myself, and I dont want that for you.

97% of all doctors

office visits are
stress related. Do
what you can to
cut down on stress
in your life today.

I speak internationally on stress management and life balance and share a lot about stress
management in my blogs and Life can feel like its just too much
sometimestheres stress out there and stuff happens . . . and we are dealing with this dis-easewe can feel
out of control and overwhelmed. But, we need to remember that we can take control over what is important: what
we think, feel and do on a daily basis and how we act, react and respond to stressors. Take charge where you can,
keep going even on the hard days. Remember,

Life is always changing.

Change feels stressful.
What is stressful for one is not for another.
We have control over our thoughts and responses to stressors.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


5. Its our job to decide if we will be a victim to lifes ebbs and flows, to others issues that bug us, or. . .
6. If we will stand still, still our minds and see the bigger picture in peace and calmknowing that life
happens every second; that we have little control over anything; and that its time to take care of
ourselves and our healthwell create a more balanced life for ourselves.
The question is not, What if I die tomorrow?
It is, What if I live another 20 or 30 years the way I am?
~This quote is on the back of my book,
Letting Go With All Your Might,
A guide to life transitions, changes, choices and effective redecisions
Stress management will help to support your adrenal glands. If you support your adrenal glands, you support your
thyroid gland and all other parts of your beautiful body!

Like stress, dealing with time and deadlines is something you can choose control over. Getting back in charge of
how you deal with time and priorities, and how you use time will help you help yourself each day. See my blogs for
articles on Time Management, and

As Dr. DeClutter, a professional organizer for over 10 years, I know how much being organized and maintaining
our space can help us feel calmer and in control, both of which are needed more and more with handling our
thyroid problems. When were distracted due to disorganization, we zap our adrenals even more, causing stress and
frustration, embarrassment and low-self esteem. If we have fog-brain, clutter and distractions are no help. See my
blogs for articles on Brain Health at and on Organizing at

Education is keyand there are a good number of books and blogs out there now that are telling the facts, truth
and stories to help you to understand your thyroid condition and to feel and stay well. I have lists of some of these
books and sites in this Manual. Follow my blog and find more as I do:

Taking time daily to just be is very important to our over health and happiness. Life isnt
out there, its in here. Take time to just be with yourself and/or nature to contemplate
spirit, God, the Universe, Source, etc. Let more of what you love and enjoy show itself to
Do you know Louise Hays work? In her landmark, bestselling book, You Can Heal Your
Life,which she wrote after healing herself from cancer and helping thousands of people
with AIDS and other dis-eases worldwide. She has some thought provoking work for us to
do to help ourselves heal even deeper. In this book she has THE LIST, expanded from
one of her other books, Heal Your Body. If you know her work, all you have to do is say,

Is my health problem
creating all these
symptoms and
problems for me and
shutting me down, or
Did I shut me/myself
down with my hurt,
anger, beliefs and
mental and emotional
causes somewhere in
my life?, and these
symptoms and this
dis-ease are the
result and (just) the
reminder to let it go?

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


Have you looked at Louises LIST for that? or, What would Louise say? when someone talks about some physical
pain or health problem they have.
If you dont know her, THE LIST is a very long read of seemingly endless health issues we humans have. The
principle of Louise Hays work is that for each health issue or dis-ease that we have there is a corresponding or
correlating mental cause from your past. This begs the chicken and egg question: Is my health problem creating
all these symptoms and problems for me and shutting me down, or Did I shut me/myself down with my hurt,
anger, beliefs and mental and emotional causes somewhere in my life?, and these symptoms and this dis-ease
are the result and (just) the reminder to let it go? And, if the latter is true, then its my job to redecide, shift and let
them go. The outcome . . . my dis-ease will let go of me!
Here are a few examples pertinent to thyroid health from THE LIST.





Humiliation. I never get to do what I

want to do. When is it going to be
my turn?
Rage at being left out.

I move beyond old limitations and

now allow myself to express freely
and creatively.
I am at the center of life, and I
approve of myself and all that I
I now choose to make my life light
and easy and joyful.
I am the power and authority in my
life. I am free to be me.



Overwhelmed by the burdens of life.

Whats the use?
Hatred for being inflicted upon.
Victim. Feeling thwarted in life.

Do any of these resonate with you? They do with me!

I am open and completely willing to work on my healing from this angle too. I find it interesting that there are
millions and millions of people, mostly women, who have all these autoimmune diseases and thyroid diseases
keeping us tired, fatigued, depressed, low or no sexual libido, and with really no life when it gets bad enough. It
keeps us dumbed down and quiet. So, I say, lets work on these Probable Causes from Louise Hays LIST and say
our New Thought Patterns over and over to help us shift these old beliefs, traumas and limitations out of us for
good! Lets take back our beauty, power and joy. Lets take back our voices and our lives!
Here is the exercise on how to use Louise Hays LIST.
1. Sit quietly.
2. Take a few deep breaths.
3. Look at the MENTAL CAUSE of one issue at a time. See if this could be true for you. If not, sit quietly and
ask yourself, What could be the thoughts in me that created this?
4. Repeat to yourself, I am willing to release the pattern in my consciousness that has created this condition.
5. Repeat the NEW THOUGHT PATTERN to yourself several times.
6. Assume that you are already in the process of healing. Dont put your healing in
the future. Be in process.
7. Whenever you think of the problem (even if its every second and a hundred
times a day), repeat these steps.
Healing out old thought patterns and beliefs that have formed physical dis-ease in our
body takes time, or not! We cannot know the timing of Spirit. Its just our job to do the
doing persistently and consistently. Be open. Be willing. Be renewed.

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


Many of the symptoms for thyroid problems are in THE LIST. If you want to pursue this further you can find Louise
Hays book YOU CAN HEAL YOUR LIFE online or in any bookstore.

In my workbook, Letting Go With All Your Might A guide to life transitions, change,
choices and effective redecisions, you can also find over 40 exercises on how to shift and let
go of the past, old beliefs and traumas. Available in my online bookstore:
This book is used by counselors, therapists and Life Coaches worldwide due to the
comprehensive exercises and 11-Stage ReDecisions Model.

After Your Initial Treatment Period and Maintenance
By the last editing of this manual, Ive in month nine of my healing process. The weight has stayed off easily and
my symptoms are almost all down from 10s to 1-3s on the pain register! Needless to say, taking care of your
health with a thyroid problem is now a life-long job and lifestyle change. There is support in groups and online
where you can get together with others dealing with the same or similar issues to get the soft accountability to
keep going and getting better and better at eating well, exercising and taking great care of yourself.


Check my blog for my new programs, Get Your Life Back! 6 Week Jumpstart to Reset Your
Health for anyone with or without a thyroid problem!
Online and Local Groups: Why go online? Studies show that getting advice and support online helps dieters lose
weight and keep it off and those who exercise to stick with a plan longer with accountability buddies. Going online
and being able to access the information from anywhere, anytime is also time saving, convenient and always
confidential. NOTE: You can get their support, but stick to the Reset Food Rectangle because they will offer
you lots of commercially marketed foods in the fat flaps and think its okay.
You can sign up for internet support for your low carb diet of choice; just type your diet name into their Search bar,
Atkins, Zone, Fat Flush or other. Youll find eating plans, healthy lifestyle tips and accessible advice from experts
and mentors. and Live Group Meetings
Whether you go to a weekly meeting down the street or go online, WWs has made it completely fail proof to join in,
learn and use their point system" to eat healthy and lose weightwhile writing every morsel down on paper
(remember their motto: If you bite it, write it!). They have videos and articles on exercise, pampering yourself,
stress management, interactive tools, helpful strategies and of course, cooking, recipes and meal plans to make it all
very helpful.
There are a growing number of health care professionals around the world who are finally taking thyroid health
seriously. You can find many of these online at

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual


And, there you have it!

Thank you again for purchasing this system to help you with your long term health plan. Remember to visit my thyroid
health blog for ongoing updates and expanded ideas about good eating and lifestyle changes: .
There is a long used adage, We dont plan to fail, we fail to plan. Im so glad that you are committed to your health
and wellness by using this PLAN for your best communication with yourself and your doctor.


Please visit my blogs for more information on thyroid health and stress, time and organizational skills management
to keep us from adrenal and energy exhaustion. My site is still pretty new, you can see all
information about me and my products and services at my organizing site too:

I have several free teleseminar recordings in my online bookstore that have helped many others. Check them out at
my online bookstore:

I have a Masters degree in Social Work and work with people one-on-one by telephone. The symptoms of thyroid
problems can cause a tail-spin of anger, sadness, grief and feeling lost and alone. Not everyone can hear us or
wants to listen to our stories that have been going on for decades.
I just cant get with it! is what I hear from my clients. Thats absolutely valid feedback. I can help you get regrounded while youre still dealing with symptoms of depression, dizziness, fog-brain, physical pain and more.
I do understand as Im in my thyroid problems story too, and will be for my lifetime on some level though I do
believe in healing and miracles, for me and you! Ive realized ways to help myself move past the fatigue, confusion
and depression that can come in waves and when I least expect it. I can help you too.
Find out how to work with me one-on-one at
Email me at and well discuss your needs.
Check back at for new offers as well.

I also speak to groups everywhere on stress, change, motivation, organization and wellness. See more at


Make sure youre on my mailing list so that you know of new opportunities and offers to help you get and stay well.
Opt in at or email me at

A wise man should consider that health

is the greatest of human blessings.
~ Hippocrates
The father of Western medicine
460 BC - 377 BC

2011 Kim Wolinski, MSW Dr. DeClutter Get Your Life Back! Reset Your Thyroid Health Manual