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The Hashimoto's 4-Week Plan: A Holistic Guide to Treating Hypothyroidism
"The Hashimoto's 4-Week Plan will be the book that I give to all of the clients who come to me seeking nutritional strategies for managing their Hashimoto's symptoms."—Sara Peternell, MNT
From The Author of The Hashimoto's Cookbook & Action Plan Your Customized Lifestyle Plan For Better Health With 75 Quick & Easy Recipes Using 5 Main Ingredients or Fewer
If you already own The Hashimoto's Cookbook and Action Plan, now it's time to enhance your journey to wellness with a revolutionary Hashimoto's lifestyle plan. In The Hashimoto's 4-Week Plan, you'll learn to adapt lifestyle strategies by addressing the physical and emotional symptoms of hypothyroidism.
Packed with inspiration and ideas for managing your Hashimoto's holistically, The Hashimoto's 4-Week Plan combines lifestyle advice, emotional support, and dietary tips with a practical meal plan featuring easy-to-make, Hashimoto's-friendly recipes. The empowering strategies help you achieve a healthier diet, better sleep, and greater self-compassion so you discover the path to wellness—on your own terms. By committing to four weeks, you will take important steps toward a lifetime of better health.
The Hashimoto's 4-Week Plan provides practical strategies to help
EAT A convenient meal plan, shopping lists, and 75 delicious recipes that use 5 main ingredients or fewerSLEEP Action-oriented tips to improve sleep hygieneREDUCE Practical advice to manage stress and anxietyPRACTICE Simple step-by-step exercises and daily checklists to treat yourself with kindness
From The Author of The Hashimoto's Cookbook & Action Plan Your Customized Lifestyle Plan For Better Health With 75 Quick & Easy Recipes Using 5 Main Ingredients or Fewer
If you already own The Hashimoto's Cookbook and Action Plan, now it's time to enhance your journey to wellness with a revolutionary Hashimoto's lifestyle plan. In The Hashimoto's 4-Week Plan, you'll learn to adapt lifestyle strategies by addressing the physical and emotional symptoms of hypothyroidism.
Packed with inspiration and ideas for managing your Hashimoto's holistically, The Hashimoto's 4-Week Plan combines lifestyle advice, emotional support, and dietary tips with a practical meal plan featuring easy-to-make, Hashimoto's-friendly recipes. The empowering strategies help you achieve a healthier diet, better sleep, and greater self-compassion so you discover the path to wellness—on your own terms. By committing to four weeks, you will take important steps toward a lifetime of better health.
The Hashimoto's 4-Week Plan provides practical strategies to help
EAT A convenient meal plan, shopping lists, and 75 delicious recipes that use 5 main ingredients or fewerSLEEP Action-oriented tips to improve sleep hygieneREDUCE Practical advice to manage stress and anxietyPRACTICE Simple step-by-step exercises and daily checklists to treat yourself with kindness
368 pages, Kindle Edition
First published February 1, 2016
223 people are currently reading
159 people want to read
About the author
Karen Frazier
141 books74 followersKaren Frazier is the author of books about metaphysics, crystal healing, energy healing, dream interpretation, and the paranormal. As a professional writer, she has ghost written a number of books and penned hundreds of articles about a variety of topics.
Karen is a columnist for Paranormal Underground Magazine. She currently writes two columns for the magazine: Dreams and Symbols and Metaphysics and Energy Healing. For more than seven years, Karen was also the co-host of Paranormal Underground Radio, and she formerly served as Paranormal Underground's Managing Editor. She is also the Paranormal and Horoscopes editor for LoveToKnow, and she writes feng shui, numerology, palmistry, psychic phenomena, paranormal, divination, and tarot articles for the site as well. Karen is also a member of Spirit Healing and Resolution (SHARe), a collective of psychic mediums and energy healers dedicated to helping people dealing with afterlife experiences and hauntings, as well as offering spiritual coaching and energy healing services.
A frequent guest in media discussing the results of her afterlife research, Karen has appeared on the Travel Channel's Mysteries at the Museum, spoken at regional conferences including the Oregon Ghost Conference, Haunting for Hope, Port Gamble Ghost Conference, and Paracon Seattle, and appeared on numerous radio shows. She teaches classes in energy healing, crystal healing, feng shui and space energetics, I Ching and divination, dream interpretation, Reiki, personal development, and psychic development.
Karen is an intuitive energy healer who is a Usui Reiki Ryoho Master/Teacher (Shinpiden), a Crystal Reiki Master/Teacher, and a certified animal Usui Reiki Ryoho practitioner, as well as an ordained minister for the International Metaphysical Ministry. She has also extensively studied and taken professional level courses in numerous energy, alternative healing, metaphysical, and divination techniques and concepts including quantum touch, aromatherapy, sound healing, Tibetan instrument sound healing, biofield tuning, Reiki sound healing, vocal sound healing, shamanic drumming, metaphysical healing, hypnotherapy, crystal healing, shamanism, feng shui, the bagua, tarot, numerology, astrology, Jungian dream interpretation, metaphysical dream interpretation, meditation, and the I Ching (Book of Changes). She holds a Bachelor of Metaphysical Science (B.MSc) and a Masters of Metaphysical Science (M.MSc) as well as a PhD in Metaphysical Parapsychology. She is currently working a doctoral thesis focusing on sound as a source of spiritual healing in order to earn her Doctor of Divinity (DD) in Spiritual Healing.
Karen is also a musician. She studied and played music for more than 35 years including as a music major at Eastern Washington University and in various musical groups as an adult. She plays flute, piano, mandolin, and percussion instruments and has developed a passion for sound healing, singing bowls, and bell metal bronze bowls and instruments from the Himalayas. Many of the bowls she plays are antiques from the 17th, 18th, and 19th centuries, and all of the Himalayan bowls have been hand made by artisans in Nepal across multiple generations.
Karen volunteered as a Guardian Ad Litem for abused and neglected children, in local classrooms as a music tutor, in the phone room for the local crisis clinic, and at the (haunted) Lewis County Historical Museum. In her personal life she enjoys cooking, hiking, yoga, Nia, and making music.
Karen is a columnist for Paranormal Underground Magazine. She currently writes two columns for the magazine: Dreams and Symbols and Metaphysics and Energy Healing. For more than seven years, Karen was also the co-host of Paranormal Underground Radio, and she formerly served as Paranormal Underground's Managing Editor. She is also the Paranormal and Horoscopes editor for LoveToKnow, and she writes feng shui, numerology, palmistry, psychic phenomena, paranormal, divination, and tarot articles for the site as well. Karen is also a member of Spirit Healing and Resolution (SHARe), a collective of psychic mediums and energy healers dedicated to helping people dealing with afterlife experiences and hauntings, as well as offering spiritual coaching and energy healing services.
A frequent guest in media discussing the results of her afterlife research, Karen has appeared on the Travel Channel's Mysteries at the Museum, spoken at regional conferences including the Oregon Ghost Conference, Haunting for Hope, Port Gamble Ghost Conference, and Paracon Seattle, and appeared on numerous radio shows. She teaches classes in energy healing, crystal healing, feng shui and space energetics, I Ching and divination, dream interpretation, Reiki, personal development, and psychic development.
Karen is an intuitive energy healer who is a Usui Reiki Ryoho Master/Teacher (Shinpiden), a Crystal Reiki Master/Teacher, and a certified animal Usui Reiki Ryoho practitioner, as well as an ordained minister for the International Metaphysical Ministry. She has also extensively studied and taken professional level courses in numerous energy, alternative healing, metaphysical, and divination techniques and concepts including quantum touch, aromatherapy, sound healing, Tibetan instrument sound healing, biofield tuning, Reiki sound healing, vocal sound healing, shamanic drumming, metaphysical healing, hypnotherapy, crystal healing, shamanism, feng shui, the bagua, tarot, numerology, astrology, Jungian dream interpretation, metaphysical dream interpretation, meditation, and the I Ching (Book of Changes). She holds a Bachelor of Metaphysical Science (B.MSc) and a Masters of Metaphysical Science (M.MSc) as well as a PhD in Metaphysical Parapsychology. She is currently working a doctoral thesis focusing on sound as a source of spiritual healing in order to earn her Doctor of Divinity (DD) in Spiritual Healing.
Karen is also a musician. She studied and played music for more than 35 years including as a music major at Eastern Washington University and in various musical groups as an adult. She plays flute, piano, mandolin, and percussion instruments and has developed a passion for sound healing, singing bowls, and bell metal bronze bowls and instruments from the Himalayas. Many of the bowls she plays are antiques from the 17th, 18th, and 19th centuries, and all of the Himalayan bowls have been hand made by artisans in Nepal across multiple generations.
Karen volunteered as a Guardian Ad Litem for abused and neglected children, in local classrooms as a music tutor, in the phone room for the local crisis clinic, and at the (haunted) Lewis County Historical Museum. In her personal life she enjoys cooking, hiking, yoga, Nia, and making music.
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Displaying 1 - 10 of 10 reviews
February 10, 2017
Recently diagnosed with Hypothyroidism, I found this book encouraging. I felt a connection with the author and her journey and I appreciate the addition of the mind/self-care portions. The plan does seem like it will be a struggle for me as I don't do much cooking due to living with painful symptoms; however, she does give some helpful tips like freezer cooking and larger scale cooking. Most meals have very few ingredients which is a plus for me. All in all, glad I picked up the book because it showed me I'm not alone and that there is pre-made meal plan to utilize once I'm ready.
March 4, 2017
I may have Hashimoto’s disease. My doctor’s not concerned, but I am.
Frazier claims that nutritional intervention can halt Hashimoto’s, an autoimmune disease that targets the thyroid gland. She recommends starting out with a four-week cleanse, eliminating all foods that could trigger an auto-immune response. You know the usual suspects: wheat, dairy, basically anything that doesn’t fall into a paleo diet.
I can give up wheat. I can’t imagine giving up cheese and yogurt, too. I suppose I could cut way back, if it meant improving my well-being.
But I would find it difficult to implement Frazier’s meal plan for one big reason–my husband’s diet consists completely of “outlawed” foods; he would not be willing to eat the foods on the plan. Which would mean two sets of dinners, every day.
I can’t say how helpful the plan really is, since I haven’t tried it. However, I’ll at least prepare a couple of the recipes Frazier provides. Some sound really delicious.
Frazier claims that nutritional intervention can halt Hashimoto’s, an autoimmune disease that targets the thyroid gland. She recommends starting out with a four-week cleanse, eliminating all foods that could trigger an auto-immune response. You know the usual suspects: wheat, dairy, basically anything that doesn’t fall into a paleo diet.
I can give up wheat. I can’t imagine giving up cheese and yogurt, too. I suppose I could cut way back, if it meant improving my well-being.
But I would find it difficult to implement Frazier’s meal plan for one big reason–my husband’s diet consists completely of “outlawed” foods; he would not be willing to eat the foods on the plan. Which would mean two sets of dinners, every day.
I can’t say how helpful the plan really is, since I haven’t tried it. However, I’ll at least prepare a couple of the recipes Frazier provides. Some sound really delicious.
March 27, 2016
I have had Hashimoto's for years. This book did not provide any new information and, in some places, was inaccurate. In addition, there was no explanation as to what you were eliminating each week of the diet. That means you cannot modify the diet to meet the needs of you and your family based on things that are currently available (seasonal) and your family's tastes and needs.
In terms of inaccuracies, the biggest complaint I have about this "elimination" diet is that soy is included in the first week. The author did not eliminate one of the biggest sources of digestive problems for people with Hashimoto's. Makes it hard for me to get on board with the rest of the menu plan.
In terms of inaccuracies, the biggest complaint I have about this "elimination" diet is that soy is included in the first week. The author did not eliminate one of the biggest sources of digestive problems for people with Hashimoto's. Makes it hard for me to get on board with the rest of the menu plan.
April 16, 2018
After I heard I have Hasimoto's I was pretty lost. So many opinions, so much bull and so many options to try and consider.
I wanted to try the paleo diet, but already knew it wasnt perfect for me and my body.
This book really helped me to sort the whole food issue out.
Its easy to read and (with some adjustments) pretty doable. I started out with cleaning out my kitchen of everything I should no longer eat and then take the pantry list to the shop and restock my pantry.
Every week has a shopping list and recipes for breakfast, lunch dinner and snacks.
The recipes themselves are (with a few exceptions) easy to follow and do not require you to spent hours a day in the kitchen.
The ingredients though is another thing. The book is obviously meant for an american market. A lot of ingredients are very hard to find in my country, and foods that are (apparently) not too expensive in the US are VERY expensive where I live.
I actually left the butchers with a 1 weeks worth of meat I needed and had to pay over 300 euros.
Its also pretty hard to figure out for how many people a recipe is. Most meals are HUGE, even if you are suppossed to eat leftovers for lunch. I eventually adjusted the amounts of the recipes to half and we could still eat with 3 people and have leftovers.
All in all this book helped me to figure out a lot of stuff on diet and hashimotos and I found it very helpfull, clear and easy to use.
I used it for about 8 weeks and did feel a whole lot better after only 2 weeks of following this, but had to stop due to the amount of money I had to spent on ingredients.
I wanted to try the paleo diet, but already knew it wasnt perfect for me and my body.
This book really helped me to sort the whole food issue out.
Its easy to read and (with some adjustments) pretty doable. I started out with cleaning out my kitchen of everything I should no longer eat and then take the pantry list to the shop and restock my pantry.
Every week has a shopping list and recipes for breakfast, lunch dinner and snacks.
The recipes themselves are (with a few exceptions) easy to follow and do not require you to spent hours a day in the kitchen.
The ingredients though is another thing. The book is obviously meant for an american market. A lot of ingredients are very hard to find in my country, and foods that are (apparently) not too expensive in the US are VERY expensive where I live.
I actually left the butchers with a 1 weeks worth of meat I needed and had to pay over 300 euros.
Its also pretty hard to figure out for how many people a recipe is. Most meals are HUGE, even if you are suppossed to eat leftovers for lunch. I eventually adjusted the amounts of the recipes to half and we could still eat with 3 people and have leftovers.
All in all this book helped me to figure out a lot of stuff on diet and hashimotos and I found it very helpfull, clear and easy to use.
I used it for about 8 weeks and did feel a whole lot better after only 2 weeks of following this, but had to stop due to the amount of money I had to spent on ingredients.
July 12, 2019
These recipes are full of eggs!
From what I’ve read in the most scientifically researched books on Hashimotos and from my Naturopath, eggs are the “petri dishes” for Hashimotos viruses.
From what I’ve read in the most scientifically researched books on Hashimotos and from my Naturopath, eggs are the “petri dishes” for Hashimotos viruses.
December 20, 2017
DNF
It worked for her but not practical for most.
It worked for her but not practical for most.
February 16, 2021
Practical
I liked this book, it was a quick read and is a realistic, practical 4 week guide to get started with an anti-inflammatory diet.
I liked this book, it was a quick read and is a realistic, practical 4 week guide to get started with an anti-inflammatory diet.
March 19, 2025
It had a lot of common sense rules--I learned nothing new. The food plan/recipes are completely unusable--full of stevia and grains, and other things I do not include in my diet
March 15, 2016
Finally a Plan!
Years of suffering with weight gain, inflammation, and overall feeling of disappointment finally the answers. I applaud the efforts and the research that went into this stellar approach to understanding and living with Hashimoto's.
Years of suffering with weight gain, inflammation, and overall feeling of disappointment finally the answers. I applaud the efforts and the research that went into this stellar approach to understanding and living with Hashimoto's.
June 13, 2020
Great simple information. Easy to read.
Displaying 1 - 10 of 10 reviews