Fresh start for a new year

Hi Nicole, it is so great to see you progressing with avoiding gluten and getting your blog started. I think 2015 is going to be a great year for you!

Gluten

Continue with avoiding gluten as much as possible and, if you have to, go out of your way to avoid it. Meaning if you're going out to eat with friends then check ahead to make sure the restaurant has gluten-free options. Ask the waiters if you're not sure and change your menu choice if there's any uncertainty. Also be sure to read labels when shopping and look for the words gluten-free on the label for anything that's packaged. Most of the time being gluten-free isn't too hard these days but it does take persistence and motivation to maintain it. Imagine your thyroid smiling and saying thank you when you eat a meal you're 100% certain is gluten free!

The app I mentioned that shows you gluten-free restaurants wherever you are is called Find Me Gluten Free, looks like it's only for iPhone but that's their website so you can still check it on the go or from home.

Nuts

As we discussed, since it sounds like you may be having a reaction to certain nuts it's a good idea to use the elimination approach and then reintroduce the nuts back into your diet, observing your body's response carefully with each one.

So here's what I recommend:

1. Avoid all nuts and seeds completely for at least 7 days, preferably 10. This includes nut milk and some snacks where it could be mixed in so be sure to read labels. After this period and before you start to reintroduce, note whether you feel any different in terms of your energy, thyroid, digestion, etc. Write it down to help you remember later.

2. When you're ready to introduce them back in, start with seeds. Sunflower seeds and pumpkin seeds are tasty and are a good place to start. Sunflower seeds actually benefit the thyroid, similar to brazil nuts, because they also contain selenium. I have seen pumpkin seeds listed on lists of foods to avoid with low thyroid function when eaten raw, but if they are baked they are ok.

For both of these seeds, buy them raw and then simply bake in the oven with a little sea salt at 350 for about 7 minutes or so, until they become fragrant and the color changes but they're not too dark. No oil is required here. It's a great work snack or one to bring on-the-go in your purse when you're out. Just don't overdo it with these on the first day after the elimination, start with a small handful and see how you feel.

3. 2 days later, if you're ok with the seeds, introduce the brazil nuts. I would just have 1 by itself not too close to other meals so you can check your reaction. If you feel fine, have 1 or 2 the next day.

4. 2 days after that, introduce another nut, and continue with this process of introduction and observation with the nuts you like.

Look for any unusual symptoms during the reintroduction period, including thyroid throbbing, headaches, digestive upset, breakouts, unusual or foul-smelling stool, anxiety or unrestful sleep, or anything that is out of the ordinary. Keep in mind that other things in life or your diet could also contribute to these symptoms so just have a more mindful approach to your body without overreacting to some ebbs and flows that could be normal and natural. If you do feel something negative then stop eating the suspected trigger while continuing with the other nuts that you think are ok, if the symptoms continue and your'e not sure what's causing it then stop all the  nuts and do the elimination period again until you've narrowed down the specific food that is distressing your body. Let's see where you are when we meet on the 24th and we'll take it from there.

Blogging

Congrats on getting your blog started! It looks great. Remember that launching is learning is always better than waiting for perfection. It's a process that evolves over time and people tend to be supportive no matter where you are in that process.

Here's what I recommend for the next two weeks:

1. Spend a little time on the technical part of the blog and filling in anything that's missing.

2. Write your About page description, even though you may not have the photo yet. Include a bit about your personal journey, how you're an Integrative Nutrition Health Coach (you're almost a grad so I'd say you don't have to explain how you're still in the program), and in the end provide a way for readers to contact you if they are interested in working with you! Just remember not to make it TOO long, break up the text, and play with the font to make some statements stand out and appeal to readers visually.

3. Write your next 1 or 2 posts!

4. Plan an editorial calendar for what you want to write for the next month, this will help you stay on track because it's best to publish regularly. If you're uncertain about what to write we can discuss it when we meet.

5. If you haven't already, sign up for newsletters of some other successful Health Coaches you like. This will help give you regular inspiration.

I look forward to seeing you on January 24th!