Superhuman Body 1 - Healing Hashimoto's · PDF fileWhat is a Superhuman Body? ... In fact, it’s actually healthy to enjoy all types of food in ... (see list in a later section)

Superhuman Body 1.0

Restore Your Health

Burn Fat Boost Energy

Improve Your Mood

Copyright 2015 Dr. Nikolas R. Hedberg and Louise Proia

What is a Superhuman Body? A Superhuman Body is a body that has the following characteristics: Efficient FatBurning Capability Loaded With Energy Positive and Happy Mood Sharp Memory and Brain Function Deep and Restful Sleep Healthy Muscle Mass

A Superhuman Body is actually not that far out of reach for anyone, as long as they follow the basic guidelines in this book. It usually only takes a few small and simple adjustments to what you eat and your activity levels to have a profound effect on your body. So which diet is best? Paleo? Vegetarian? Mediterranean? I get this question all the time; and the answer is, there is no diet that is perfectly suited for everyone. Some people thrive as vegetarians, and some people feel horrible eating vegetarian but crave meat like a cheetah on the African plains. The BEST diet is the one that works for you; in other words, the one that makes YOU FEEL THE BEST. I have patients who thrive on a variety of different diets so it’s a matter of finding out what works best for you. This variability generates fun and excitement because you get to experiment with different diet options and determine what works best for you. However, no matter what type of diet makes you feel the best, there ARE some tried and true aspects of nutrition that work for everyone. For this reason, I created this easy guide for you to quickly and readily start burning fat, boosting your energy and being as happy as a kid in a candy store.


Let's go through some of these rocksolid pearls of wisdom to take the stress out of your diet. Don’t think of these guidelines as something you will do for only a few months; rather, consider them to be something you will do for a lifetime. The key to successfully adopting this protocol for the longterm is to start slowly and not make any extreme changes. Think long and hard about how you can slowly incorporate these changes into your lifestyle, and start with a few small steps. Also, don’t be too hard on yourself if you are not eating “perfectly” all the time. In fact, it’s actually healthy to enjoy all types of food in moderation; and, it will be easier to stick to these guidelines for the long run, if you include as much variety as possible.

What is your body type?

You have probably noticed that people come in all shapes and sizes. Some people can eat whatever they want and not gain weight, and others gain weight just looking at a plate of spaghetti. The first thing to do is get a basic idea of your body type also known as “somatotype”.

Ectomorph Ectomorphs are very lean and have small frames. They typically have robust thyroid function and are known to have a “fast metabolism.” Ectomorphs can usually eat more carbohydrates and not gain weight. They tend to respond best to a diet of moderate to higher carbohydrate intake and lower fat intake. Ectomorphs have difficulty gaining muscle and fat. Ectomorphs usually have sensitive adrenal glands; and therefore, they have difficulty responding to stress.


Endomorph

Endomorphs are the opposite of ectomorphs. They gain weight easily and usually have sluggish thyroid function. Endomorphs become insulin resistant very easily; and therefore, they respond best to a lower carbohydrate diet. Endomorphs tend to perform better on a diet higher in fat than the other two body types. Endomorphs can gain muscle and fat easily. Endomorphs tend to have fairly robust adrenal function.

Mesomorph Mesomorphs are in between ectomorphs and endomorphs. They usually have an “athletic body” and can gain muscle easily. Mesomorphs respond best to a diet with a moderate amount of carbohydrates and a good balance of protein, carbohydrates and fat. Mesomorphs typically have strong thyroid and adrenal function. These body types are based on your genetics; however, hormones and how easily you become insulin resistant affect your type as well . Your body type can change over time, if you eat right and exercise. This graphic can help you better visualize what your body type may be:


You can see that the main adjustments you need to make revolve around your carbohydrate intake and how sensitive you are to blood sugar changes. Additionally, your fat intake may need to be adjusted based on your body type. Protein intake however is relatively unchanged among the three body types.

Eat Vegetables at Every Meal Vegetables should be eaten at every meal to help alkalize your body. They provide vitamins, minerals, enzymes, antioxidants, water and fiber. Vegetables also help you feel full, and they are important for your digestive system because the good bacteria in your gut love to feed on them. You will notice significant weight loss when you eat vegetables at every meal. If you are acidic and need to alkalize your body, 80% of your food intake should come from vegetables. Once you have reached your goal of alkalizing your body, you can switch to 60% food intake from vegetables. Use the acid/alkaline chart at the end of the book to guide you. Vegetables can be eaten raw, steamed, in soups or stirfried in coconut oil, butter, ghee, macadamia nut oil, or olive oil. Ideally, they should be organic to reduce your pesticide and chemical exposure. One simple way to eat enough vegetables is to eat 12 fistsized portions of vegetables at every meal.. If you are in a hurry or don't feel like cooking, then a tablespoon of a highquality organic “greens” supplement such Select Greens


by Moss Nutrition, mixed with water, can make up for not eating vegetables for one meal. If you don’t like vegetables at breakfast, you can substitute a lowglycemic fruit (see list in a later section) instead.

Eat Protein With Every Meal

Ideal Protein Sources

Eggs: ideally organic and freerange. Fish: preferably wildcaught. Choose fish known to be relatively low in heavy metals. Rule of thumb: the smaller the fish, the less mercury and the larger the fish, the more mercury. For example, a large swordfish has a very high level of mercury, and a small cod has a very low level.

Poultry: ideally organic and freerange. For example, chicken and turkey.

Red meat: noncommercial and freerange. For example, grassfed, locallyraised beef, grassfed buffalo, and grassfed lamb.

Nuts and seeds: ideally organic. All forms, but mainly from the alkaline side of the chart. For example, almonds, cashews, pumpkin seeds, poppy seeds, and sesame seeds.

Legumes: ideally organic. For example, beans, lentils, and peas. Dairy: ideally raw, organic, and from locallyraised dairy cows. For example, yogurt, cheese, cottage cheese, kefir, filmjolk, ghee.

Soybeans: only fermented. For example, miso and tempeh Dairy & Soy should make up the lowest percentage of your daily intake of protein


Vegetarians must combine grains with beans, lentils and peas for complete proteins. For example: beans and rice, lentils and quinoa.

Protein powders: Whey, Pea, Hemp, Rice. We like Select Whey, Select Meal and SarcoSelect from Moss Nutrition.

Ideal Protein Quantity Quantity of daily protein consumption depends on body weight, activity level, muscle integrity, body composition, and how much inflammation is in your body. The more inflamed you are, the less protein you should eat. Ideal protein quantity ranges from a minimum of .8 grams per kilogram body weight to a maximum of 1.5 grams per kilogram body weight. The bare minimum for everyone is .8 grams per kilogram body weight. Example: Body weight 150 lbs. To convert this body weight to kilograms, divide 150 lbs by 2.2 lbs/kg, which equals 68 kg. Multiply 68 kg by .8 grams/kg, which equals 55 grams of protein each day as a minimum. Bodybuilders, athletes etc. require more protein, closer to 1.21.5 grams per kilogram body weight. If your grip strength is weak, as measured in our office, your protein requirements will be anywhere from 11.5 grams per kilogram body weight. Dr. Hedberg will let you know your exact grams per kilogram body weight depending on your unique situation.


Test your body composition at home with an inexpensive Tanita scale which can be purchased online for $3050. This scale will measure your body fat %, total body water and weight. * Ideal body fat % for men is 1218% * Ideal body fat % for women is 2228% If your body fat % is too high, it is time to combine ideal protein consumption with an exercise program that will build muscle. Building muscle will allow you to burn fat and feel healthy again. Periodic testing of your body fat % and grip strength is an effective method to monitor your progress. One simple way to get enough protein is to eat 12 palmsized portions of protein at every meal.

Best Fish List

The healthiest fish are those that are wildcaught and low in mercury. Keep consumption of farmraised fish to a minimum; they may contain chemicals and antibiotics. Farmraised fish do not eat a natural diet, so the omega3 fatty acids are not as abundant which defeats the purpose of eating fish in the first place.

The following list includes fish that appear to be the healthiest. The three groups are listed in order of increasing levels of omega3 fatty acids.


Group 1 Group 2 Group 3 Cod Ocean perch Salmon Haddock Sea bass Bluefish Sole Freshwater bass Rainbow trout Tilapia Freshwater perch Herring Grouper Redfish Anchovy Hake Halibut Sardine Snapper Skate Monkfish

Oil Change Healthy fats are required for the integrity of many systems and organs within the body. Some of the beneficial roles of healthy fats include: helping to burn stored fat, optimizing skin, eye and brain health, synthesizing hormones, increasing energy, suppressing appetite, and improving your mood.

Recommended Oils: Olive Oil Coconut Oil Ghee (ok if you have a dairy allergy) Butter (avoid if you have a dairy allergy) Macadamia nut oil Palm oil


Make sure the coconut oil you buy is 100% oil with no other additives. These recommended oils are all acceptable for cooking, although coconut oil, butter, palm oil and ghee are better for high heat. Olive oil based salad dressings are best. You must eat fat to burn fat. Do not be afraid to eat saturated fat despite what you have been led to believe. Recent research shows that you need a good balance of all types of fats and that there is no link between saturated fat and heart disease. Too much of any kind of fat is bad, so eat a variety of fatty foods. I do not recommend flax oil as it is too unstable. Avoid canola, peanut, cottonseed and soybean oil. Sunflower or safflower oil are good vegetable oil options; they have a neutral flavor and are suitable for baking and high heat cooking. Avoid hydrogenated or partiallyhydrogenated oils. A fish oil supplement may be beneficial in your case, depending on your unique situation.


Eat Carbohydrates Around Exercise

Sugar and refined carbohydrates are really killing us. They contribute to obesity and chronic diseases such as cancer and heart disease. Every time you eat sugar, you significantly weaken your immune system for about 46 hours. This creates inflammation, and inflammation is at the root of all chronic diseases. Sugar also creates what we call “insulin resistance,” which basically means that your body can not metabolize sugar efficiently. Once this happens, it is very hard to lose weight, produce energy and have a good mood.

If you choose to eat pasta, pancakes, breads, bagels, muffins, pastries, crackers, potatoes, white rice and desserts, they should be eaten just before, during or after exercise. Eating these carbohydrates when you are not active will slow your metabolism and cause weight gain. Save these foods for after a good workout when your body can handle them better. These should still be kept to the absolute minimum however, even if you have just worked out. If you are insulin resistant and Dr. Hedberg has found you to have elevated fasting glucose or hemoglobin A1c, it is best to only eat lowglycemic carbohydrates. Lowglycemic carbohydrates will have a minimal effect on your blood sugar, which will help reverse insulin resistance.


Lowglycemic carbohydrates can be eaten anytime regardless of whether you have exercised or not.

LowGlycemic Carbohydrates

Legumes have a minimal impact on blood sugar: Black beans Kidney beans Chickpeas Pinto beans Adzuki beans Lima beans Blackeyed peas Green peas All types of lentils Green beans Peanuts Sugar snap peas Navy beans Soy beans Baked beans Pretty much all vegetables have a minimal impact on blood sugar: Alfalfa sprouts Arugula Asparagus Bok choy Broccoli Brussel sprouts Cauliflower Celery Cucumber Eggplant Endive Garlic Ginger Kale Zucchini Leeks Lettuce Mushrooms Okra Onions Peppers Radishes Shallots Spinach Tomatoes Turnips Watercress Carrots Artichoke Beets Lowglycemic fruits: Apple Apricots Blueberries Cantaloupe Prunes Grapefruit Kiwi Mango Orange Peach Pear Plum Strawberries Blackberries Raspberries Coconut Avocado Squash Nectarines Olives Watermelon


All nuts and seeds are lowglycemic: Almonds, pecans, pistachios, walnuts, Brazil nuts, macadamia, hazelnuts Sunflower seeds, pumpkin seeds, sesame seeds, hemp seeds, chia seeds Dairy that has no sugar added has a low glycemic index including milk, yogurt, kefir, filmjolk, and cheese Lowglycemic grains: Oats (rolled or stealcut, packaged oatmeal is too high in sugar) Quinoa Corn Barley Buckwheat Bulgur Rye Wild rice

Miscellaneous lowglycemic carbohydrates: Hummus Dark chocolate

Are Food Allergies Making You Fat?

Food allergies, more properly known as “sensitivities,” can prevent you from losing weight, weaken your immune system and cause digestive problems. These sensitivities also cause inflammation, which makes you tired and depressed. Dr. Hedberg will test you for food allergies or review your diet to determine which foods may be potential triggers.


The most common food allergens are: Gluten: wheat, barley, rye, spelt, oats* Dairy: milk, cheese, yogurt, butter, kefir, ice cream Eggs Corn Peanuts Soy Shellfish Tree nuts Yeastcontaining foods Nightshades: tomatoes, potatoes, bell peppers, chili peppers, eggplant

*Oats do not contain gluten in nature. Due to crosscontamination during processing, commercial oats are included on the list of glutencontaining grains. If you are avoiding gluten, choose oats labelled “glutenfree,” which are lowallergenic and lowglycemic. Less common food allergens are: Beans Lentils Beef (usually grainfed causes reactions, but grassfed does not)

Nuts and seeds You will usually need to avoid food sensitivities for 3 months until the body is no longer reacting. Then always eat in moderation.


What About Grains?

Grains have gotten a bad rap as of late, but it’s not a black and white issue. It depends on the quality and quanitity of the grain, as well as how it’s prepared. It also depends on your own biochemical individuality. Some people feel well consuming grains, and some do not. Rule of thumb: if you do not feel well two hours after you eat, then you are probably sensitive to the food you ate, or the food spiked your blood sugar too high. Lowallergenic grains include: Rice Amaranth Millet Quinoa Glutenfree oats

Most grains are acidic, so aim to consume alkaline grains such as wild rice, glutenfree oats and quinoa. Grains are okay for most people, as long as they are whole grains and lowglycemic. How much should you eat? Try eating a small handful to a half a handful, which is plenty for most people.


Sample Menu

Breakfast: Freerange egg omelet, turkey bacon and vegetables, cooked in coconut oil. Small handful of berries. Lunch: 12 palmsized pieces of meat, stirfried with 12 fistsized portions of mixed vegetables, in butter Green Salad with olive oil dressing, sunflower seeds Dinner: 12 palmsized pieces of meat 12 fistsized portions of steamed broccoli 12 thumbsized portions of nuts If you are a vegetarian, the only thing you have to change is the protein source to rice and beans, or lentils and quinoa for protein. You can also increase your intake of nuts and seeds for extra protein. *If you feel like you need more carbohydrates and fiber, beans or lentils can be added to any meal. *Nuts and seeds can be eaten with each meal as a small handful measuring about 2 thumbs


Use Your Hand to Measure Food Portions

Vegetables: 12 fistsizes per meal Protein: 12 fistsizes per meal Fruit: 1 small handful per meal or snack Carbohydrates: 1 small handful or ½ a small handful per meal if you are sensitive to carbohydrates and have insulin resistance. Nuts and seeds: 12 thumbsized servings

What are the Best Snacks?

Snacks should have the same mindset as regular meals, following the same principles of good quality protein, fat and lowglycemic carbohydrates. Try and aim for some protein and fat with each snack. Some good snack ideas include: Any of the protein bars from Moss Nutrition Hardboiled egg Nuts and lowglycemic fruit Cheese, if you can tolerate dairy Protein shake A glass of Filmjolk, Lassi or Kefir Yogurt (I like Siggi’s brand which is low in sugar; be careful of brands that are high in sugar.)

Beef or turkey jerky


Celery with a nut butter of your choice Any kind of raw fresh vegetables Raw vegetables and hummus

Helpful Hints

Vegetarians will be eating more carbohydrates due to protein combining with rice, quinoa and other grains. This is okay; just take note of what your energy level is like after meals. If it drops, try to reduce the grains and eat more of them after exercise.

Good nut butters are almond, cashew, sunflower (Sunbutter), macadamia, peanut (highly allergenic in some people). Ideally, choose nut butters that are organic, raw, unsalted, and unsweetened.

Many protein bars have too much sugar. Use a good quality brand like any of the bars from Moss Nutrition.

Spend one hour every Sunday preparing food for the week. I like to buy rotisserie chickens from the healthfood store and incorporate them into meals throughout the week.

Vegetarians can cook a pot of beans or lentils for the week to be quickly reheated or easily incorporated into salads.

Stirfry is a fast way to cook.

Eat slowly. Chew food until it is liquefied. Do the work for your body, and you will have more energy in return.


Do not watch TV, text, read etc. while eating. This multitasking inhibits digestion.

Is it okay to eat a bedtime snack? Yes! This is fine, but make sure it is balanced with protein, carbohydrates and fat. The carbohydrates may help you sleep much better. Drink plenty of fresh water throughout the day with or without meals.

Miscellaneous Tidbits

Caffeinefree herbal teas, green tea, white tea, and red rooibos teas are acceptable. Regular green tea has been shown to help burn fat if you are not sensitive to caffeine. Puehr tea is black but it is actually a form of green tea and is one of my favorite teas. It does have caffeine however. Best Sweeteners (use sparingly or around exercise): Blackstrap molasses 100% pure maple syrup Raw Wildflower Honey Sucanat Stevia Xylitol Agave Brown Rice Syrup Date Sugar


Remember that even though some of these are “natural” sugars, they will still spike your blood sugar which will make it more difficult to burn fat and they will still contribute to insulin resistance. Xylitol is the only exception on the list. Seasonings (herbs, spices and vegetables) for flavor and health: Garlic, ginger root, onion, scallions, chives Oregano, rosemary, sage, thyme, basil, parsley, tarragon, dill, marjoram, cilantro, bay leaf, herbes de provence, mint

Paprika, cayenne pepper, coriander, cumin, chili powder, turmeric root, curry powder

Nutmeg, cinnamon, cloves, allspice, cardamom Anise, fennel, saffron, dijon mustard

Exercise

Exercise is extremely important because it builds muscle. Muscle is actually an organ which burns fat, improves your immune system, reduces inflammation and improves your mood. Remember that inflammation is at the root of all chronic disease, so building muscle will help virtually any disease. Building muscle is actually the most stronglysupported aspect of your health that is closest to finding the “fountain of youth”.


Also note that the majority of insulin receptors are on skeletal muscle, so building muscle by doing resistance training is the fastest way to reverse insulin resistance.

Exercise must be fun, or you will not stick with it. Exercise has been shown to be just as effective as antidepressants. Aim for 2040 minutes of exercise per day. Great exercise options include: Yoga Weighttraining: minimum 2 days/week, maximum 4 days/week

Walking Tai Chi Swimming Stretching Elliptical Jogging

Very Important: At the end of your workout, you should be energized and feel like you could do the entire workout all over again. If you are exhausted and feel that you could not do the entire workout again, then you may be overtraining. Overtraining will lead


to a slower metabolism, which will actually prevent you from losing weight and may cause you to gain weight!

How much Water should you drink?

The old recommendation of “8 glasses a day” may, or may not, be right for you. Fruits and vegetables have a high water content; so, the more of these you eat, the less water you need to drink. Conversely, the more protein you eat, the more water you will need to drink. The necessity of increased water intake also applies to exercise. So, the more you exercise, the more protein you need; and thus, the more water you need. A good, general rule of thumb is to drink half of your body weight in ounces of water every day. For example, if you weigh 128 pounds, half of 128 is 64, so you would drink 8, 8ounce glasses of water a day. It is possible to drink too much water, so if you are urinating a lot and your urine is clear, you are probably drinking too much water. One simple trick to balance your hydration is to drink a large glass of salt water in the morning. Put ¼½ teaspoon of unrefined Celtic sea salt in a large glass of water and drink it before you eat breakfast. Unrefined Celtic sea salt is extremely alkaline and has a lot of important minerals like magnesium. Many patients report less food cravings, more stable energy,


less frequent urination and actually less allergies when they drink salt water in the morning.

Healthy Cooking Tips

Cooking fresh, whole foods at home is a very important component of a healthy lifestyle. Preparing nutritious meals can be easy and enjoyable; it does not have to be complicated. The benefits of homecooked meals include: delicious flavor freshness and high quality portionsize control reduced consumption of sodium, artificial flavors and colors, preservatives, and the many other additives found in commerciallyprepared foods

variety (remember to rotate ingredients; for example, aim to incorporate fruits and vegetables of all colors)

the drawing of family and friends around the table Preparing and nourishing yourself with homecooked, healthy meals is a true act of love for yourself and for those that you share them with. Healthy cooking methods:


steaming sautéing baking roasting broiling grilling braising baking “en papillote” (in parchment) slow cooking simmering (broths, grains, beans)

Avoid deepfrying. When broiling, roasting, or grilling, avoid charring the food. Certain toxins can form when foods are cooked at very high temperatures; these toxins can be associated with many chronic diseases. When sautéing, use only enough oil, ghee, and/or butter to coat the bottom of the pan. Generally, 12 tablespoons of fat is plenty; the ideal amount will depend on the quantity and type of food being sautéed. If you are sautéing vegetables, you can add a little water or stock halfway through the cooking process to add moisture and prevent overbrowning. When roasting vegetables or fruits, line the aluminum sheet pan with parchment paper, or use an ovenproof, ceramic pan. When grilling, do not walk away from the food after you place it on the grill. Grilling is not like baking where you can put the food in the oven and complete another task. Although you do


not want to be constantly flipping and turning the food on the grill, you want to prevent “flareups” and charring. Baking “en papillote” is excellent for fish, chicken, and vegetables. This technique involves combining the ingredients with herbs and additional seasonings, sealing them into a parchment paper pouch, and baking. The results are a flavorful, nutritious and aromatic meal. A slow cooker is great for times when you just want to make a onepot meal, accomplished by combining ingredients and leaving the kitchen for several hours. This method works well for soups, stews, braises, and even overnight steelcut oatmeal. Avoid overcooking vegetables in order to maintain color, texture, flavor, and nutrition. Avoid cooking or reheating foods in a microwave. Microwave cooking alters the food at a cellular level; and, the chemicals from plastics and papers can leach into the food. Cook with your five senses. Yes! See, touch, smell, taste, and hear your food as you are preparing and cooking it. The necessity of the first four senses is more obvious; but, the sounds of the food cooking can actually help you gauge the proper temperature of the pan, or even when the food is ready.


Cooking healthy meals is an activity that can be creative and invigorating or simple and relaxing; but most importantly, it is an effort that is without a doubt, full of rewards.

What is the Best Cookware?

Ceramic cookware appears to be the most nontoxic of all the cookware types, however not all ceramic brands are up to speed. There is a ceramic cookware movement gaining in popularity, so a lot of companies are putting out lowquality products. The two best ceramic cookware products are Le Creuset and Ceramcor Xtrema Cookware. Le Creuset is handmade in France and the cookware I use personally. It is the most expensive, but I looked at buying Le Creuset as a lifetime investment. This brand of cookware will last a lifetime, and Le Creuset will replace any damaged cookware for life. Ceramcor is extremely highquality and about half the price of Le Creuset. Ceramcor would be my second choice, if money is an issue. Stainless steel can be a great option as long as it is extremely high quality. If you start to see scratch marks on a stainless steel pan, then you may be getting to the aluminum core. Almost all stainless steel cookware has an aluminum core covered in 18/10 stainless steel, so be careful with older or damaged stainless steel that may leak aluminum into your food. AllClad manufactures a very high quality line of


stainless steel cookware. Artisans in Pennsylvania use American steel to handcraft the bonded cookware. Like LeCreuset, AllClad is expensive; but, the purchase includes a lifetime warranty. I do not recommend any of the new age “green” or chemicalbased nonstick cookware as most people report that these simply do not last and the nonstick surface wears away after 612 months of use. Teflon has been completely removed from the market, but there are still some older products floating around that you should avoid. Cast iron is only recommended for women who are still menstruating, because I have seen many, many patients with elevated iron levels in their blood who cook on cast iron. Each month a menstruating female loses some iron, so cast iron usually will not result in a build up of iron. However, men and postmenopausal women should avoid iron cookware. Cooking utensils should ideally be wood, bamboo, silicon or nylon. Steel and aluminum utensils may damage your cookware, and plastic utensils may leech plastic into your food.

What about Blenders?

A blender is a musthave in your kitchen to make fast and easy protein shakes. I personally use a VitaMix, but any blender will do as long as it is powerful enough. Like Le


Creuset or AllClad cookware, a VitaMix is a worthwhile, longterm investment for your body and your health. Many blenders will burn out in a year or two, but a product like a VitaMix is built to last for many, many years.

Final Thoughts

You will never stick with a diet you don't enjoy. You may lose weight initially, but you will gain it back once you get sick of the diet and revert to old patterns. How do you overcome this? 1. Set goals: write down exactly how much weight you want to lose and visualize yourself looking the way you want to.

2. Variety! Eat different foods all the time. Don't just eat chicken and broccoli every day. Try as many different choices of food as possible.

3. 90/10 rule. Eat how you should 90% of the time, and 10% of the time eat whatever you want. The more you restrict yourself, the harder it will be to stay with the program.

4. Start slowly if you need to. You could just change your breakfast for one week and change nothing else. Then, move to lunch, etc. You don't have to jump into an extreme change that will only create stress for you.

5. Start exercising, which will allow you more of those restrictive foods after you exercise. Use exercise as a


reward mechanism. Think of this protocol, not as a diet, but as a new lifestyle. As Americans, we have more food choices than anyone on the planet so it makes it easy to choose wisely. If you begin to follow these recommendations you should see results fairly quickly. If not, then there is something truly biochemical going on, such as hormone imbalances or something in your digestive system is out of balance. Dr. Hedberg will take a thorough look at your system to find out where this imbalance may be if the weight isn’t coming off. Yours in Health, Nikolas R. Hedberg, D.C., D.A.B.C.I., D.A.C.B.N., B.C.N.P. Louise Proia www.drhedberg.com


Recipes from Loryn Galardi M.S.

Most Alkaline More Alkaline Low Alkaline Lowest Alkaline Food Category Lowest Acid Low Acid More Acid Most AcidBaking Soda Spices/Cinnamon •Herbs (most): Arnica, White Willow Bark Spice/Herb Curry Vanilla Nutmeg Pudding/Jam/Jelly

Valerian Bergamot, Echinacea Slippery Elm SteviaLicorice Chrysanthemum, Artemesia Annua•Black Cohash Ephedra, Feverfew,Agave Goldenseal,

LemongrassAloe VeraNettle Angelica

Sea Salt Sulfite Preservative MSG Benzoate Aspartame Table Salt (NaCL)Mineral Water •Kambucha •Green or Mu Tea Ginger Tea Beverage Kona Coffee Alcohol Coffee Beer, 'Soda'

Black Tea Yeast/Hops/MaltMolasses Rice Syrup •Sucanat Sweetner Honey/MapleSyrup Saccharin Sugar/CocoaSoy Sauce Apple Cider Vinegar •Umeboshi Vinegar Vinegar Rice Vinegar Balsamic Vinegar Red Wine Vinegar White/Acetic Vinegar

•Umeboshi Plum •Sake •Algae, Blue Green Therapeutic Antihistamines Psychotropics Antibiotics•Ghee (Clarified Butter)

Processed Dairy Cream/Butter Cow Milk •Casein, Milk Protein,Cottage Cheese

Processed Cheese

Human Breast Milk Cow/Human Yogurt Aged Cheese New Cheese Ice CreamSoy Soy Cheese Soy Milk

Goat/Sheep Goat/Sheep Cheese Goat Milk•Quail Egg •Duck Egg Egg Chicken Egg

Meat Gelatin/Organs Lamb/Mutton Pork/Veal BeefGame •Venison Boar/Elk/•Game Meat Bear

Fish/Shell Fish Fish Mollusks •Mussel/Squid Shell Fish (Processed)Shell Fish (Whole) •Lobster

Fowl Wild Duck Goose/Turkey Chicken PheasantOat •Triticale Buckwheat Maize Barley 'Grain Coffee' Grain Millet Wheat Barley Groat Processed Flour•Quinoa Cereal Kasha •Spelt/Teff/Kamut CornWild Rice Grass Brown Rice Farina/Semolina Rye•Amaranth White Rice Oat BranJaponica Rice

Poppy Seed Primrose Oil Avocado Oil Nut Pumpkin Seed Oil Almond Oil Pistachio Seed Cottonseed Oil/MealPumpkin Seed Cashew Sesame Seed Seeds (most) Seed/Sprout Grape Seed Oil Sesame Oil Chestnut Oil Hazelnut

Chestnut Cod Liver Oil Coconut Oil Oil Sunflower Oil Safflower Oil Lard WalnutPepper Almond Olive/Macadamia Oil Pine Nut Tapioca Pecan Brazil Nut

•Sprout Linseed/Flax Oil Canola Oil •Seitan or Tofu Palm Kernel Oil Fried FoodLentil Kohlrabi Potato/Bell Pepper Brussel Sprout Spinach Split Pea Green Pea SoybeanBrocoflower Parsnip/Taro Mushroom/Fungi Beet Bean Fava Bean Pinto Bean Peanut Carob•Seaweed Garlic Cauliflower Chive/Cilantro Vegetable Kidney Bean White Bean Snow PeaNoril|Kombu|Wakame|Hijiki Asparagus Cabbage Celery/Scallion Black-eyed Pea Navy/Red BeanOnion/Miso Kale/Parsley Rutabaga Okra/Cucumber Legume String/Wax Bean Aduki Bean Legumes (other)•Daikon/Taro Root Endive/Arugula •Salsify/Ginseng Turnip Greens Pulse Zucchini Lima or Mung Bean Carrot•Sea Vegetables (other) Mustard Greens Eggplant Squash Root Chutney Chard ChickPea/GarbanzoDandelion Greens Jerusalem Artichoke Pumpkin Artichoke Rhubarb•Burdock/•Lotus Root Ginger Root Collard Greens LettuceSweet Potato/Yam Broccoli JicamaLime Grapefruit Lemon Orange Citrus Fruit CoconutNectarine Canteloupe Pear Apricot Guava Plum CranberryPersimmon Honeydew Avocado Banana •Pickled Fruit Prune PomegranateRaspberry Citrus Apple Blueberry Dry Fruit TomatoWatermelon Olive Blackberry Pineapple Juice Fruit FigTangerine •Dewberry Cherry Raisin, Currant Persimmon JuicePineapple Loganberry Peach Grape •Cherimoya

Mango Papaya Strawberry Date

Personally, by M. Walczak; Acid & Alkaline by H. Aihara. Food growth, transport, storage, processing, preparation, combination, & assimilation influence effect intensity. Thanks to Hank Liers for his original work. [Rev 7/07]Prepared by Dr. Russell Jaffe, Fellow, Health Studies Collegium. Reprints available from Health Studies Collegium, 2 Pidgeon Hill Drive, #410 Sterling, VA 20165, 703-788-5126. Sources include USDA food data base (Rev 9 & 10), Food & Nutrition Encyclopedia; Nutrition Applied

Food & Chemical Effects on Acid / Alkaline Body Chemical BalanceTM

•Therapeutic, gourmet, or exotic items Italicized items are NOT recommended

Documents

Superhuman Body 1 - Healing Hashimoto's · PDF fileWhat is a Superhuman Body? ... In fact, it’s actually healthy to enjoy all types of food in ... (see list in a later section)