the case for thyroid nutrition

The case for thyroid nutrition Nutrients that support our thyroid What about soy and thyroid health Foods that may disrupt thyroid function Find your balance mdash the Women to Women approachThe thyroid is one of the most important and often mismanaged glands we have working in our body Located in the front of our neck this butterfly-shaped gland secretes hormones that control some major functions including weight management how we use energy how we metabolize food and even how we sleep For women hormones can shift out of balance during childbearing and menopause and even under chronic stress putting them at a higher rate of thyroid conditions than men and at various times of life

We hear about thyroid concerns every day as women want to understand why they may be having issues that point to faulty thyroid functioning Healthcare practitioners frequently rely solely on blood tests and do not work through the delicate gray area between ldquoyour lab results are finerdquo and ldquoletrsquos try prescription hormone therapyrdquo But only considering these very two different ends of the spectrum leaves women at risk for a lifetime of thyroid imbalance and possibly more serious even irreversible thyroid conditions

But before you begin to worry let me reassure you that there are many ways to support thyroid health easily and naturally utilizing food and nutrients to encourage proper functioning The way we eat can actually help or hurt our thyroid gland The nutrients our thyroid needs are easily accessible in many foods and dietary supplements With the right information we can make simple choices to improve thyroid health Herersquos how

Nutrients that support our thyroidThe thyroid gland needs specific vitamins and minerals to properly do its job Since we are all unique in how our hormones are functioning the best way to get a handle on what our body specifically needs is to have a full thyroid panel done to help pinpoint where individual levels may be off balance Research shows us that there are a few key nutrients that are highly valuable for everyone

Iodine (I) This is the most important trace element found in thyroid functioning Without iodine our thyroid does not have the basic building blocks it needs to make the necessary hormones to support all of the tissues in the body Thyroxine (T4) and Triiodothyronine (T3) are the most essential active iodine-containing hormones we have In 2012 a CDC report showed that women of childbearing years in the United States ages 20-39 had the lowest iodine levels of any other age group This is something we can easily improve by eating more iodine-rich foods

Selenium (Se) This element is indispensable to our thyroid in several ways Selenium-containing enzymes protect the thyroid gland when we are under stress working like a ldquodetoxrdquo to help flush oxidative and chemical stress and even social stress ndash which can cause reactions in our body Selenium-based proteins help regulate hormone synthesis converting T4 into the more accessible T3 These proteins and enzymes help regulate metabolism and also help maintain the right amount of thyroid hormones in the tissues and blood as well as organs such as the liver kidneys and even the brain Selenium also helps regulate and recycle our iodine stores These are all very important functions

Zinc (Zn) iron (Fe) and copper (CU) These three trace metals are vital to thyroid function Low levels of zinc can cause T4 T3 and the thyroid stimulating hormone (TSH) to also become low Research shows that both hyperthyroidism (overactive thyroids) and hypothyroidism (under active thyroids) can sometimes create a zinc deficiency leading to lowered thyroid hormones

Decreased levels of iron can result in decreased thyroid function as well When combined with an iodine deficiency iron must be replaced to repair the thyroid imbalance Copper is needed to help produce TSH and maintain T4 production T4 helps cholesterol regulation and some research even indicates copper deficiency may contribute to higher cholesterol and heart issues for people with hypothyroidism

Antioxidants and B vitamins Most people have heard that antioxidants are important to help temper oxidative stress and thus combat degenerative diseases as well as improve the aging process Vitamin A (commonly known as beta-carotene) C and E along with iodine and selenium help the thyroid gland mitigate oxidative stress in an ongoing daily process

Oxidative stress tends to be higher with Graves disease the most common form of hyperthyroidism With this condition the overactive thyroid uses more oxygen which can result in an accumulation of oxygenated compounds that can damage cells Antioxidants are recommended to help stop the oxidative stress before it dominoes In addition the B vitamins including B2 B3 and B6 help with the manufacturing of T4 As you can see these mechanisms are all connected which is why the proper micronutrients are important

Foods that support our thyroidThe following list offers whole food sources containing the necessary vitamins and minerals needed to help our thyroid stay healthy and work properly

Iodine

Primary sources

Sea vegetables Kelp nori kombu dulse arame wakame hijikiSeafood Haddock clams salmon shrimp oysters sardinesIodized sea salt

Secondary sources

Vitamin B3 (niacin)Poultry (white meat) peanuts (with skin) wheat bran rice bran liver Brewerrsquos yeast

Vitamin B6 (pyroxidine)Fish (tuna trout salmon) liver bananas brown rice wheat germ sunflower seeds walnuts beans (navy beans garbanzos pinto beans soybeans lima beans) Brewerrsquos yeast

Foods that may disrupt our thyroid functionSoy There are some studies showing that the isoflavones in soybeans can inhibit the enzyme which adds iodine to the thyroid hormone known as thyroid peroxidase (TPO) These studies indicate that soy isoflavone might bond with the iodine we do have diminishing the reserve for thyroid production The issue lies with the levels of iodine we have If levels are sufficient eating natural soy should not be a problem Natural soy is a tremendous help to many women in regulating menopause symptoms so this is an important nutrient to consider

Brassica family of vegetables This group of vegetables includes brussel sprouts cauliflower broccoli and cabbage which studies show can reduce the thyroid hormone in a similar way to soy Goiter an enlarged thyroid is linked to iodine deficiency The compounds categorized as goitrogens can be found in small amounts in many other foods as well including spinach peanuts and strawberries Itrsquos ok to eat them but by pairing them with iodine-rich foods we can counteract the metabolization reducing iodine

Gluten There is a distinct connection between gluten intolerance celiac disease and autoimmune thyroid issues This is the one food I strongly recommend to avoid if you have a thyroid condition Gluten is found in many foods and can trigger a whole series of digestive issues and hormonal imbalances I have many patients whose thyroid functioning improves if we determine a gluten sensitivity and remove gluten from their diets Not only that they feel better

Find the right balance

When we support our thyroid naturally we can improve the way we feel on many levels It may seem complicated but once we learn which foods help and how to support our thyroid with the micronutrients we need it will become second-nature

Get tested Have a full thyroid panel as well as check iodine selenium and Vitamin D levels The results of these tests combined can help determine any underlying conditions and the best way to treat them

Eat whole foods and consider taking supplements Supporting our thyroid through consuming wholesome foods rich in the right micronutrients is ideal But it isnrsquot always possible to do this on a regular basis Using a high-quality multivitamin (click here for Women to Womenrsquos formulation) and mineral supplement can help round-out deficiencies in thyroid imbalance Try this approach before taking a synthetic thyroid hormone since these prescriptions tend to increase our thyroidrsquos dependence on them making it harder to get off of them later

Use herbs There are many herbs that can support thyroid function such as sage ashwaganda bacopa monnieri and coleus forskohlii Combined with iodine and selenium these herbs can help boost energy and support healthy metabolism A functional medicine practitioner can help with the formula based on individual need

Address stress Chronic stress leads to elevated levels of cortisol the primary stress hormone which over time can overwork thyroid hormones eventually leading to hypothyroidism A good way to minimize physical stress is to actually eat more often Three balanced meals and two healthy snacks every day can keep our thyroid working smoothly Minimizing emotional stress is also important Exercise plenty of sleep and relaxation techniques such as yoga and meditation can also help balance our hormones and thyroid functioning

Sit and enjoy your meals We live in a culture where relaxing is put at the bottom of our to-do list When we are rushed and hurry to eat or eat standing at the kitchen counter in the car or at our desks our digestive systems do not work as well as they do when we are relaxed and comfortable while eating Sitting down and enjoying our meals not only helps nourish our bodies it helps our thyroid by reducing the stress associated with hurrying Sit with friends and family talk laugh relax and enjoy the break You will notice a difference in how you feel and your thyroid will too

Eggs spinach garlic asparagus Swiss chard mushrooms summer squash sesame seeds lima beans

SeleniumTuna mushrooms beef sunflower seeds Brazil nuts organ meats halibut soybeans

ZincBeef turkey lamb fresh oysters sardines soybeans walnuts sunflower seeds Brazil nuts pecans almonds split peas ginger root whole grains maple syrup

CopperCrabmeat oysters lobster beef nuts sunflower seeds beans (white beans chickpeas soybeans) shitake mushrooms pearled barley tomato paste dark chocolate

IronOrgan meats oysters clams spinach lentils soybeans white beans pumpkin seeds blackstrap molasses

Vitamin A (beta-carotene)Broccoli asparagus lettuce kale carrots spinach sweet potatoes liver winter squashpumpkin cantaloupe

Vitamin CBroccoli Brussels sprouts cauliflower greens (mustard collard kale turnip) parsley peppers (chili Bell sweet) strawberries guava papaya citrus kiwifruit

Vitamin EPeanuts almonds sunflower seeds beans and soybeans asparagus leafy green vegetables whole grains liver

Vitamin B2 (riboflavin)Egg yolks organ meats wild rice wheat germ Brewerrsquos yeast mushrooms almonds

IntroductionDr Josh Axe Nashville Triathlon TN My mom and dad after she placed 2nd in her 5K

Isnrsquot it frightening to learn a loved one has a serious health problem like cancerheart disease or diabetes Five of six Americans die of heart disease or cancerdiabetes has tripled in the past ten years and by 2025 itrsquos estimated that 50 of allAmericans will be obese People are in great danger today and desperately needa heroThat hero is SuperfoodWhat bodily Villain are you battling

Weight Gain Lack of Energy DigestiveProblems No matter the issueSuperfoods can help you winIn this eBook yoursquoll learn exactly which Superfoods can help you conquer andachieve your health goals Maybe yoursquovetried every weight loss program productand pill on the planet but the weightwonrsquot come off or it just keeps comingback I have some great news for youIrsquom Dr Josh Axe and Irsquom here tohelp you become a super-you Irsquoveseen thousands of people achieve theirhealth goals through my radio showbooks and seminars Everyone fromstay-at-home momrsquos to Olympic levelathletes Irsquom also a wellness physicianand triathlete but mostly Irsquom passionateabout helping people transform theirhealth and livesAre you ready to become a super-youMomrsquos Victory with SuperfoodsSeventeen years ago my mom was diagnosed with breast cancer That was a crazyreality for my family at the time because she was a gym teacher swim instructorand an active mom who looked healthy How could someone so active end up withcancer at 40 I was thirteen years old and remember asking myself this questionbut having no answerMy mom made a trip to the doctor where they recommended surgery andChemotherapy Taking their advice she went through all the traditional medicaltreatments I still remember watching her hair fall out and thinking she had aged20 years in two weeks after going through her chemo treatments She pressed onthrough her treatments like so many do today and after battling for months shewas diagnosed as cancer free and igravehealthyicircSadly even though she was diagnosed as being healthy after her treatments she wassicker than ever My mom struggled with chronic fatigue depression constipationand was sick all the time She continued to have these problems for another ten

years until one day I received a call from her Shersquod just been told by her doctorthat they found a 25 cm mass on her lungs and from the scan they believed it wascancer They were recommending surgery and radiation but this time she wantedto do something more naturalRather than going thetraditional medical routeshe decided to follow myadvice and take a naturalapproach The biggest thingmy mom changed was herdiet Previously she thoughtthe three main food groupswere fast frozen and instantWe changed that to Kefir Kaleand BlueberriesShe went back for a checkupfour months later and to thedoctorrsquos amazement thetumors had shrunk in halfOne year later the tumors were completely gone She needed a Superhero and wegive all the glory to God for healing her but we know that God created Superfoodsto give her health back Today shersquos in the best shape of her lifeShe actually just raced her first 5K last year and finished second in her age group at58 years old She went from Supersick to Superstar by eating Superfoods Can yousee where superfoods could possibly help a loved one you know Wouldnrsquot it be ofgreat value to them for you to share this information Once you read this eBookyou can share these teachings and be a hero to someone else

What are SuperfoodsldquoLet thy SuperFood be thy SuperHerordquoDr Axe Ryan LochteUS Swimming National Championships1 Weight Loss2 Detox3 Anti-Aging4 Muscle Building

Superfoods are natural nutrient-dense compounds that contain highconcentrations of essential nutrients with proven health benefits Theyrsquore high invitamins minerals omega-3 fatty acids probiotics or antioxidants just to namea fewOver the past several years Irsquove worked with a range of Olympic levelathletes and they all have the same thing in commontheyrsquore simply the best atwhat they do I like to think of SuperFoods like Olympic competitors If yoursquore pickingsomeone to be on yourrelay for swimmingdo you want JoeSchmoe whorsquos neverswam a day in his lifeor Michael PhelpsItrsquos obvious MichaelPhelps is a superiorathlete and if you wantto win you want himon your team Itrsquos thesame with foodIf you wantto age slower and livelonger you can pickdonuts or blueberriesto be on your team Ifyou want to win go with blueberries because they have super antioxidants for antiagingIrsquom not saying you can eat a specific superberry once a day followed by adouble bacon cheeseburger and still expect peak results SuperFoods work betteras a team Like the Avengers X-Men or Power-Rangers by their powers combinedYou can achieve super health results by combining certain SuperFoods togetherAfrican Mango + Amasai + Chia = Super Weight LossWhatrsquos your biggest health goal Is it to lose weight detox age slowerbuild muscle or increase athletic performance Depending on what type of superresults you want to see yoursquore going to need a super plan I know everyone hasdifferent health goals so I created 4 tracks for you to follow

4 PLANS FOR FAST RESULTSI divided the superfoods into four sections but all these superfoods can help you inall areas For instance the superfood Amasai helps you lose body fat build muscleage slower AND detox I personally consume all the superfoods so read througheach section then pick your plan at the end Ready Up up and awayTHE SUPERFOOD LIST1 H2O (low TDS water)2 Cultured Dairy (Amasai Kefir Beta-Casein A1 Free)3 Kale4 Berries (Blue Rasp Indian Gooseberry)5 Chia and Flaxseeds6 Broccoli7 Wild Salmon8 African Mango9 Pastured Eggs10 Algae (Green Brown Blue-Green)11 Raw GreenFed Cheese12 Avocado13 Cinnamon14 Coconut15 Green-fed Beef16 Garlic17 Turmeric18 Fermented Whey19 Cocoa20 Almonds

The Superfood Shake

If yoursquore wondering where to get started I recommend starting off every morningby consuming a superfood shakeIF YOU READ THIS NUTRITION GUIDE AND ONLY DO ONETHING THEN THIS SHOULD BE ITBecause this change alone is a major improvement Think about it if you switchfrom your usual breakfast that may consist of grains or other processed foods andinstead consume this shake you are changing around 13 of your entire diet

If one of your health goals is to lose fat then in all of your meals you will want tohave a low amount of carbohydrates and then add plenty of protein fiber andhealthy fatFor your source of protein I recommend an organic whey protein powder or eggsFor fiber I recommend berries and chia or flax seeds For healthy fat I recommendcoconut milk or raw fermented dairy like kefirHerersquos the recipe for your Superfood Smoothie14 cup coconut milk12 cup frozen organic blueberries1 scoop organic whey protein powder1 tbsp chia seeds or flax meal1 scoop green superfood powderIf you want to use the exact Green Superfood Powder and Organic Protein powder Iuse you can learn more and order them from the links belowAxe Naturals Green Superfood Click HEREAxe Naturals Whey Protein Click HEREMy energy is through the roof when I consume thissuperfod shake and it supports your metabolism and yourbodies healing process I consume this shake both forbreakfast and right after my workouts so I can get optimalresults

Super Weight LossIf you lose 22 lbs you decrease yourrisk of heart attack by 75and risk of cancer by 50(Okinawa Diet 2004 Bradley)CoconutGreenFed DairyCinnamon Kale

The statistics are stunning 34 of Americans are obese and 32 are overweightThat means exactly 23 of Americans need to lose weightObesity has doubled since 1980 (National Center for HealthStatistics)32 of kids are overweight and 16 of American children arealready obese (Center for Disease Control 2009)We donrsquot just need to lose weight to look good in a

swimsuit we need to lose weight to live and fulfill our Godgivenmissions Research shows that obesity doubles your riskof heart failure and triples the risk of breast cancer in womenThe average middle age weight gain of 22 lbs increases yourrisk of a heart attack by 75 But think about the flip sideBy eating the right Superfoods you wonrsquot just lose weightbut yoursquoll be changing your life your legacy and changing yourworldSo letrsquos jump into the nutrients that have been scientifically proven to helpyour body burn fat and lose weight

GREEN-FED DAIRY (CLA) Want to know where Mighty Mouse got all hisMojo Well what do mice love most Cheese Cheese and other dairy productslike Amasai milk and butter contain CLA (Conjugated Linoleic Acid) a fatty acidthat burns fat But it canrsquot be just any cheese or dairy product In order for dairy tohave high amounts of CLA the cow must be fed grass and not grainsGreen-fed is the highest standard and typically contains the largest amountof CLA According to a study at California State University grass-fed beef and dairycontain three times more CLA than grain-fed beef and dairyItrsquos been shown to promote weight loss burn fat fightcancer and even reduce the risk of heart disease accordingto the American Journal of Clinical Nutrition May2010A study out of the Journal of AnimalSciences found that grass-fed cows mayproduce 300-500 more CLA than cows fedcorn and grainsOver 35 clinical studies have been doneon CLA displaying itrsquos amazing ability to aid thebody in burning fat and building muscle Thereare 16 different types of CLA and most commercialsupplements found in health food stores today contain only2 You could spend $50+ a month on this supplement however thebest source for CLA is to consume high quality grass-fed or greenfedmeat and dairybull Powerful fat burnerbull Improves digestionbull Builds musclebull Recovery from food poisoningbull Rids the body of parasitesbull Breaks down kidney stonesbull Lessens the symptoms of glycemia

Super Weight LossGRASS-fed cows only have to eat grass 30 of the yearGREEN-fed cows eat grass herbs legumes and othergreens 100 of the yearGRASSfed VS Greenfed

COCONUT Ever wonder how superheroes like Wonder Woman always look sogood in spandex It could be from consuming coconut For years coconut hastaken the blame for containing saturated fat But recent research is proving thatcertain types of saturated fat are actually good and can help your body burn fatand lose weightCoconut contains healthy fats called medium chain fatty acids (MCTrsquos)A study published in the International Journal of Obesity found that MCTrsquosincrease lipid (fat) oxidation which means coconut will burn up excess caloriesand help you lose weight Coconut has also been shown to reduce cholesteroltriglycerides phospholipids and LDL cholesterol levelsIf coconut oil is taken at the same times as omega-3 fatty acids it can makethem twice as effective as they are readily available to be digested and used by thebodyAthletes have found that coconut liquid enhances their performance andhydration NBA superstar Kevin Garnett has partnered with Madonna to invest in acoconut water company seeing it as ldquonaturersquos sports drinkrdquo Coconut liquid has thesame five electrolytes in the same levels as human blood sodium phosphorouscalcium magnesium and potassium making it a great superfood contenderThe MCTrsquos found in coconut are also used in popular muscle buildingproducts like Muscle Milk Most companies use processed MCTrsquos but if you eat realcoconut yoursquore getting high quality MCTrsquos They arenrsquot just good for burning fattheyrsquore also great for building muscleCoconut also improves digestion as it helps the body absorb fat-soluble

vitamins calcium and magnesium Itrsquos a powerful aid to your immune system andcan fight off bacteria viruses and fungal overgrowth such as candida When buyingcoconut oil make sure to get ldquounrefinedrdquo I think Coconut might be the secret forhow Christian Bale got those abs for the Batman movies

Super Weight LossldquoWersquore overfedbut undernourishedrdquoRegulates blood sugarLowers A1c levels in DiabeticsPowerful Anti-OxidantProtects against free radical damage

KALE Itrsquos a bird itrsquos a plane no itrsquos Kale According to Joel Fuhrman authorof Eat to Live Kale is King in the vegetable Kingdom Though Kale only has 35calories per serving it is packed with Calcium Magnesium Vitamin B6 Lutein andBeta-carotene Plus it delivers 206 of the daily requirements of Vitamin A 134of Vitamin C and 684 of Vitamin K which helps build strong bones improvevision and aid in digestionMany people today spend time counting their calories when they shouldbe counting their nutrients instead Americans need more nutrient dense foodsand green leafy vegetables like Kale are the most nutrient dense foods on theplanetResults of a study in the British Medical Journal reviewed six studiescovering more than 220000 peopleconcluding that one and one halfservings of green leafy vegetablesper day lowered the risk of TypeII diabetes by 14 andboosted metabolismKale can beeaten raw or cooked andI recommend it sauteedin coconut oil with garliconions and sea salt in a

salad or put into a Green SuperSmoothie With Numbers likethese itrsquos no wonder why Kaleis King in the vegetable kingdom Starteating Kale today to soar to new heights inhealthCINNAMON Can you name a superfood that is very high in calcium (yet is nota dairy product) high in fiber iron and manganese The only food that ticks allthese boxes is cinnamon Even better it is inexpensive has no side effects and hasa host of health benefits Its essential oils make it valued for its warming qualitiesas it aids fat burning as wellA 12-week study out of London found that Cinnamon drops A1c levels inDiabetics by 7 (Journal of British Diabetic Association) The participants in thestudy took 2g of cinnamon daily and it not only helped with blood sugar but it alsosignificantly reduced blood pressureAnother study found that cinnamon increased glucose metabolism byabout 20 times which would make a huge difference in your body being able toregulate blood sugarCinnamon works in three different ways First it slows the emptying ofyour stomach to reduce sharp rises in blood sugar Second it increases insulinsensitivity Third cinnamon enhances your anti-oxidant defensesA recent study found that there are 2 antioxidants found in cinnamoncalled polyphenols and bioflavanoids which may be responsible for all the healthbenefits Antioxidants can work in many different ways like protecting your cellsagainst free-radical damage that can cause aging But these antioxidants seem toregulate blood sugar which can help your body burn fat and lose weightFrom all the research wersquove seen Cinnamon has been shown to help diabeticslower blood pressure and boost your metabolism Who knew this sweet tastingherb could have such a sweet effect on your body

Meal Plan Super Weight LossWEIGHT LOSS MEAL PLAN SUPER SIMPLE EXERCISEIf you want to burn fat and lose weight fast you need to do acombination of weight training and interval-cardio also known asburst training Burst training is simply exercising like a sprinter ratherthan a marathon runnerDo 20-60 sec bursts at 80-100 of your max effortRest for 30 secondsRepeat for 15 minNote Therersquos a thousand different exercises you can do with thisbut the intensity and intervals are what you should focus onI do this while running on a spin bike or in a poolBurst Training

MorningBerry SmoothieVegetable OmeletCoconut Berry ShakeGrainless Granola with 4oz AmasaiMid-morningAfrican Mango 150mgLunchSuperfood SaladGreen-fed Beef Stir-FrySalad with Chicken Salmon or EggsGreen-fed Hot Dogs with Sauteed Peppers and OnionsVegetable SoupAfternoon1oz Raw Cheese14 cup Almonds or Pumpkin Seeds14 cup Hummus or Guacamole with VegetablesAmasai or Coconut Milk with Chia SeedsPre-DinnerAfrican Mango 150mgDinnerWild Salmon with Broccoli Cauliflower and Carrot medleyGreen-fed Burger w Raw Cheddar and Sauteed GreensOrganic Free Range Chicken Tenders with Mixed VegetablesGreen-fed Chili with Mashed Cauliflower Faux-tatoesChicken Salad Lettuce Wraps

Super Detox

WaterCultured DairyFlaxseedsAlgaeCultured WheyDrink low-TDS bottled spring watertaken straight from the ground to the bottle

H2O (WATER) Whatrsquos more precious than gold silver and diamonds WaterBut do you know whatrsquos in your water Most people donrsquot want to know but Irsquoll tell youanyway The Environmental Working Group (EWG) found 316 different chemicalsin tap water throughout the country Patricia Hunt professor at Washington StateUniversity explains ldquoBirth control pills hormone therapy medications and a host ofcontaminants can all get into our water supply and we havenrsquot figured out a way toaffordably filter them outrdquoUnfortunately bottled water isnrsquot much better The National ResourcesDefense Council estimates that at least 25 of bottled water is really just tap waterThe EWG found the top 10 brands of bottled water contain 38 toxic pollutants Thecommon chemicals found are arsenic fertilizers heavy metals industrial solventsand pharmaceutical drugsItrsquos vital that you find clean water Dr Sauer in his study ldquoRelationship ofWater to the Risk of Dyingrdquo made a surprising discovery He found that as totaldissolved solids (TDS) increase in a water supply so does the number of chronicdiseases in the population using that supply Therefore to be a super beveragewater must be low in TDS and herersquos whyPurified water has had all the solids and impurities taken out while springwater has a wide range of purity levels depending upon the rocks it passesover When tested for TDS the results show the amount of inorganic minerals

that the spring water contains TDS figures can range from 18 (great) to247 (not so good) Dissolved solids can be chlorides sodium arseniccadmium nitrates and metalsBeyond Organic founder Jordan Rubin said itrsquos important forwater to be low TDS because its purpose is to carry nutrients to thecells He traveled the country and looked at 21 different springs andfound the purest water to be in the Blue Ridge Mountains When Jordantested water from his springs in Blue Ridge it had a TDS of 4 one of thebest that has ever been testedAccording to the International Agency for Research on Cancer 80 ofall cancers are attributed to environmental factors rather than genetic factors andcarcinogenic chemicals and toxins can cause serious illness and disease With allthe toxins in our environment we must consume foods that protect us and help usdetox naturally The next 5 superfoods and beverages are going to cleanse younaturallyMany of our drinking bottles themselves contains BPArsquos (Bisphenol A) BPArsquoshave been linked to mimic estrogen and interfere with hormone levels which canincrease the risk of breast prostate and ovarian cancer I recommend substitutinga bottle with something like a Klean Kanteen or glassI know a lot of people wanting todetox also want to lose weight Water canhelp with weight loss If you have toxinsin your water those toxins get stored inyour fat cells They wonrsquot leave yourbody until you reduce your toxicexposureHave you ever exercisedand not felt like your body was losingweight as fast as it should Thatcan be due to toxicityand a major sourceof toxins today isour wateror swim in a chlorinated pool yoursquore also probably probiotic deficientAmasai is also the perfect post workout food One 16oz serving of amasaicontains 14 grams of highly absorbable whey protein CLA vitamin D3 calciumvitamin K2 B-vitamins and omega-3 fatty acidsWhen buying amasai or kefir there are some things you want to take note

of The highest quality of cultured dairy is organic from green-fed cows lowtemperatureprocessed or raw and free of a harmful protein called beta-casein A1Cultured dairy is really an amazing superfood that has been around sincebiblical times In Genesis 188 Abraham served cultured dairy and pasture-fedbeef to two angels If you want to have a long and blessed life you may want tofollow the lead of father Abraham and serve some cultured dairy at your next dinnerparty

Super Detoxthe majority of Americans today areprobiotic deficientThe probiotics found in cultured dairy donrsquot just detoxImprove digestion104862910486291048629104862910486291048629104862910486291048629104862910486291048629104862910486291048629104862910486291048629Promote weight lossCultured dairy can also helpRichard MokuaBoost immunity(British Medical Journal 2001)

CULTURED DAIRY (AMASAI AND KEFIR) Of all the superfoods wersquovetalked about I believe this onersquos the most powerful Cultured dairy like amasaiand kefir are the Superman of superfoods These foods provide a host of essentialnutrients that aid digestion and detox the body of toxins and ldquobad bacteriardquoIn 2004 Richard Mokua a Wisconsin Masterrsquos student in Food andNutrition Sciences studied the benefits of aKenyan cultured dairy food called ldquoamasirdquo Henoticed that children who grew up in Kenya hada healthier digestive system and were less proneto diarrhea than other childrenMokua knew that amasai had high levelsof lactic acid and probiotics and he believedthese nutrients were protecting the childrenagainst bad bacteria He then compared thebad-bacteria fighting abilities of raw milk yogurtand amasi He used a dangerous bacteria E

Coli and injected it into the raw milk yogurt andamasi (all of which came from the same source inWisconson)When E Coli was injected into raw milk the raw milk didnrsquot kill it and infact bad bacteria flourished Yogurt had a decent response and killed off the badbacteria in 4 days Amasai had an incredible response killing off the E Coli in just2 daysThe major difference between yogurt and amasai was the amount of lacticacid bacteria This type of good bacteria also known as probiotics and lactobacillushave amazing effects on digestive healthIf yoursquove ever taken a prescription anti-biotic and havenrsquot spent timebuilding back up the good bacteria in your body therersquos a good chance yoursquoredeficient Also fluoride and chlorine can kill off probiotics so if you drink tap water

Super Detoxraquo High in fiberraquo Natural laxativeraquo Vitamins A D Kraquo Calcium and Boronraquo Omega-3rsquosraquo Antioxidants

ALGAE Where did Aquaman get all his super swimming powers Itrsquos the sameplace salmon does and thatrsquos Algae Algae comes in the form of green blue-greenor brown seaweed and is a complex superfoodClinical studies published in Chemosphere Journal suggests blue-greenalgae like Chlorella aids in detoxifcation of polychlorinated dibenzodioxins inhumans and may help heal radiation exposureAlgae of all types stimulates the immune system increases white blood cellsand promotes healthy flora in the colon It is a beneficial treatment for infectionanemia obesity inflammation and toxicity and should be included in any healthy

diet in one of its formsAlgae is excellent for supporting a healthy digestive system and its highfiber content makes it an effective detox Green algae reduces cholesterol preventsallergic reactions and is thought to counter the development of abnormal growthsIt is also high in beta-carotene vitamin D and gamma linoleic acid (GLA) as well asproviding nine essential amino acidsBlue-green algae is a source of vitamin B12 along with 22 amino acids makingit excellent for aiding digestion Spirulina is another type of blue-green algae that is65-71 protein Nicknamed the ldquofood of the futurerdquo it has 8 essential amino acidsand is a good source of omega-3 fatsResearch Published in PubMed also found blue-green algae has anti-tumorproperties and enhances vascular function wound healing and immune functionBrown algae is known for itrsquos weight loss benefits having a super nutrient calledFucoxanthin Studies done at Hokkaido University indicate fucoxanthin promotesfat burning by increasing expression of thermogenin In the study participants tooka combination of fucoxanthin with pomegranate seed oil and lost 11 pounds over16 weeks As well as purifying the blood brown algae acts as a natural detoxifierI get my algae in powder form I take 1 scoop daily in water and alternatetaking it with juicing vegetables Look for brands that are RAW or processed at lowtemperatures for maximum benefits

CHIA AND FLAXSEEDS Most health food doctors agree that Chia is one ofnaturersquos true superfoods It delivers maximum nutrients with minimum calories andpromotes digestion and detox of the body Originally grown in Mexico the seedswere highly valued for their medicinal properties and nutritional value In fact theywere even used as currency Aztec warriors ate chia seeds to give them high energyand enduranceChia is super high in fiber providing nearly 11 grams per ounce One

serving can provide the recommended fiber intake for the day according to theAmerican Dietetic Association Fiber is essential for your bodyrsquos ability to detoxifyAccording to the National Institute of Health seeds like Flax and Chia can be anatural laxative due to itrsquos high fiber content and healthy fatsChia seeds are high in linoleic acid a fatty acid which helps the bodyabsorb fat-soluble vitamins A D E and K It contains calcium and boron whichenables the body to absorb it and has more Omega-3 fatty acids than salmon Itcan absorb up to twelve times its own weight in waterFlaxseed is a similar superfood rich in omega-3 and antioxidantsA study done at Duke University suggests that flaxseeds may stunt tumor growthand support the body in detoxification Itrsquos high in fiber and low in carbs makingit great for dieters who want to feel full for longer High in B vitamins magnesiumand manganese these tiny seeds counter inflammation a key contributor to arthritisand other debilitating diseases Sprinkle it on cultured dairy with berries and enjoy

MorningChia Shake 8oz plain AmasaiKefir w 2 Tbsp of Chia SeedsMid-Morning (CHOOSE 1)16oz Cultured Whey16oz Spring Water with 1 Tbsp Coconut Vinegar or Apple Cider VinegarLunch (CHOOSE 1)Vegetable Juice 16ozSuperfood SaladAfternoonChia Shake 8oz plain AmasaiKefir w 2 Tbsp of Chia SeedsPre-Dinner (CHOOSE 1)16oz Cultured Whey16oz Spring Water with 1 Tbsp Coconut Vinegar or Apple Cider VinegarDinner (CHOOSE 1)Vegetable Juice 16ozSuperfood SaladVegetable Juice and Fermented Whey consumption count towards your total intakeFor example if someone weighs 170 pounds they will aim to consume 112 ounces

of water a day so seven 16oz drinks

Meal Plan Super DetoxSUPER DETOX MEAL PLANDrink 23 your body weightin ounces of water dailyGoutConstipationKidney StonesFatigueAcid RefluxEczemaMuscle CrampsHigh Blood PressureWeight Loss

CULTURED WHEY How did the famous Greek Achilles get all his stamina andstrength Legends say he was dipped in the river Styx but I think part of his superpowers came from cultured whey Cultured whey was known by the Greeks longago as ldquohealing waterrdquo Itrsquos a byproduct after milk has been coagulated with rennetto form cheese curds Itrsquos been noted that Hippocrates the father of medicinerecommended whey as a treatment over 2400 years ago So you could say itsbeen well tried and tested Whatrsquos interesting is that all the historic healing uses arebeing confirmed by modern medical research making it a superfood long beforethe term was even inventedIn 1749 a patient given little time to live traveled to the Swiss mountainvillage of Gais He began to drink whey on a daily basis and was healed of hisdisease Word spread of the ldquomiraculousrdquo healing properties of cultured wheyand health spas popped up all over the region attracting emperors royalty andaristocrats to be healed Fortunately cultured whey is now readily available acrossthe world and is accessible to anyone looking for an all-round superfoodCultured whey has four main healing properties1 Stimulates intestinal peristalsis (a gentle remedy for constipation)2 Generates intestinal flora (improving digestion)

3 Eliminates excess water retention (Reducing blood pressure and swelling)4 Stimulates toxin elimination by the kidneysIrsquove heard hundreds of success stories from people all over the countrywho started consuming cultured whey Theyrsquove noticed improvements with thesehealth conditionsCultured whey can also work as a natural sports drink It contains highlevels of electrolytes like potassium probiotics calcium B-vitamins whey proteinand naturally occurring carbohydrates for energy and recovery There are manyprofessional and olympic level athletes who are bringing their hydration enduranceand performance to the next level by consuming cultured wheyI personally try to drink 16oz of cultured whey daily

Anti-AgingBerriesAvacadoGarlicWild SalmonCocoaldquoIf man made it donrsquot eat itrdquoJack LaLanne

BERRIES What does movie star Halle Berry eat to have such amazing skin in allher superhero movies Well I think her name says it all Berry Berries containpowerful compounds called antioxidants Antioxidants protect your cells against freeradical damage caused by oxidationIf you bite into an apple and leave it out pretty soon yoursquoll notice the appleturning brown- thatrsquos oxidation The same happens when a nail gets rust By theway which part of an apple has the most antioxidants The skin Antioxidants givethe skin its bright colors and berries are the brightest of them allORGANICALLY GROWN blueberries have significantly higher concentrations ofphenol antioxidants and anthocyanin antioxidants than commercially grown fruitsand are best eaten raw

Blueberries contain 4 powerful antioxidants anthocyanins flavonols tanninsand resveratrol- the same potent anti-oxidant found in red wineFight cancer cell growth (Journal of Molecular Nutrition Food Research 2007)Reduce inflammationImprove memoryPacked with vitamin C and CollagenSupports healthy skin and gumsFights risk of AlzheimersRaspberries are similarly high in antioxidants The unique acid in raspberriesprotects human cells which leads to amazing looking skin High in vitamin C richin B-vitamin and help metabolize carbs protein and fatIndian gooseberries also called amla are another good source of dietaryfiber vitamin C and minerals with great antioxidant properties which help slowthe aging process Theyrsquore particularly good for the skin hair and eyes and helpbalance stomach acidsThe amla berries increase red blood cell production flush out toxins strengthenheart muscles and are beneficial to diabetics as they reduce blood sugar Indiangooseberries also contain an extraordinary enzyme that reduces inflammation andprotects against oxidative stress (Journal of Leukocyte Biology 2004)Eat 12 cup to 1 cup of berries one or two times daily with a breakfast smoothie andfor an afternoon snack with cultured dairyHave you ever looked at someone and thought they were 60 years oldonly to find out they were 40or thought someone was 40 and found out they were70 This reminds me of one of my health super heroes Jack LaLanneJack was a chiropractor nutrition expert and fitness trainer At age 66 hetied 10 boats around his waist carrying 77 people and swam the boat 1 mile in lessthan 1 hour and performed a similar feat at age 95 Howrsquod Jack do itI think his number one rule for nutrition sums it upJack aged incredibly slower than mostpeople because he ate healthy and exerciseddailyTherersquos a whole region of people tomodel our health after and itrsquosOkinawa JapanAccording tothe Pittsburgh

Tribune Japanhad a recordbreaking28000centurions in2005 whereAmerica had only8000 One reasonpeople in Okinowamay live so long is thefact that they consume 8xthe levels of Antioxidants(flavonoids) compared NorthAmericans

GARLIC Garlic for centuries has been used to fight off the top two killers inAmerica today cancer and heart disease Like a captain of an army garlic has thepower to kill dangerous viruses bacteria parasites and cancer cells according tothe University of Maryland Medical CenterFor men garlic has been shown to help prevent an enlarged prostate andfor both men and women itrsquos great for killing off yeast infections such as candidaGarlic is anti-bacterial anti-microbial anti-inflammatory anti-coagulant antisepticand anti-fungal and those are all good things to beUse three cloves of garlic when preparing a family-sized dish which is asneaky way to get everyone their vitamin C B6 and manganese If you donrsquot wantto mess about peeling and crushing these pungent cloves add it to your cookingas a rub powder or extract Raw garlic is even more beneficial so be adventurousAdd garlic to hummus salsa guacamole or yogurt to bring on additional healthbenefitsGarlic acts as a fuel for probiotics as well as supporting a strong immunesystem to ward off colds flu and other more serious infections To kill off a cold fastI recommend doing 2 cloves of raw garlic 3x a day bitten once and swallowed whole

or mixed in food If you donrsquot want to share garlicky breathchew parsley chewing gum peppermint or a piece ofdark chocolate to negate the powerful scentGarlic is a valuable sourceof antioxidants whichprotect cells particularlyskin cells from freeradical damagemaking it important inslowing down the agingprocess Antioxidantsprotect against pollutantsand fight off toxins thatcan harm our immunesystem

Anti-AgingEating healthy fat can actually helpyou burn fat and lose weightAVOCADO I recently started a club called the A-Team To join all you have todo is eat an Avocado a day The Avocado-Team is strictly for those who want toaspire to earn the title of CenturionCardiovascular disease is the 1 cause of death in America today yeteating superfoods such as avocados is a painless way to reduce the risk of heartdisease and slow aging dramatically Not only do avocados have 20 essentialnutrients but theyrsquore known as ldquonutrient boostersrdquo as they help the body absorbother fat-soluble nutrients as well By adding a slice of avocado to a meal yourbody is able to digest more nutrients from other foodsKey nutrients in Avocados help hydrate your cells keeping your skin softand young Avocados are rich in B vitamins vitamin K vitamin E (which gives yourskin moisture) and has 35 more potassium than a banana which helps hydrateyour skin Also with high levels of omega-9 fats Avocados can help naturallybalance hormonesMany people avoid avocados seeing them as a high-calorie high-fat food Thatrsquosa big mistake because healthy fat is essential for anti-aging According to the

Archives of Medical Research the fatty acids from avocadoactually increase good HDL cholesterol levels and helpprotect cells from damaging free radicalsAvocados also contain carotenoids which providevitamin A for eye health boost theimmune system and supporta healthy reproductivesystem The unique makeupof these superfoodshelps the body fightinflammation and reducesthe risk of arthritis therersquosno better way to slow the agingprocess As we on the A-Teamsay an Avocado a day will keepage away

Anti-AgingChoose a dark chocolate withat least 60 cocoa content

COCOA Most people are amazed (and delighted) to find that cocoa the mainingredient of dark chocolate is a superfood High in antioxidants (those things thatcounter harmful free radicals in the body) chocolate with a high cocoa contentenhances the mood protects the skin from UV sun damage boosts cardio-vascularhealth and is beneficial for the nervous system While it is incredibly beneficialmoderation is the key Just 1-2 ounces of cocoa per day can help lower bloodpressure reduce blood clots improve the skin sharpen the mind and slow downthe signs of agingMilk chocolate and white chocolate do not have the same benefits and youmust eat non-alkalized products as the alkalization process destroys the polyphenoliccompounds Choose dark chocolate with a cocoa content of at least 60 which willhave a maximum amount of flavonoids less sugar and an acceptable amount ofcalories and fatResearchers found that dark chocolate had more

antioxidant activity than other highly regardedhealth juices such as acai blueberry andcranberry juice according to studypublished in the Chemistry CentralJournal Cocoa showed higherantioxidant activity and higher flavonoidcontent than the so-called superfruitswith over 500mg per serving comparedto 200mgNew York Cardiologist Suzanne SteinbaumMD recommends ldquoWhen looking for a sweetsnack a square of dark chocolate mightin fact be your healthiest choicerdquo As wellas delivering a dose of antioxidants cocoahelps keep arteries healthy and protects fromcardiovascular diseaseWILD SALMON Followers of Dr Perricone MD will appreciate his high regardfor fish particularly oily fish as a superfood He says ldquoOnly one food has thereputation of being a ldquobrain foodrdquo That food is fishhellip you should plan to eat aseafood meal four days a week mdash and salmon at least two times a weekrdquo Salmonis an excellent source of astaxanthin and omega-3 essential oils which slow theeffects of aging both inside and outside the skinWhen buying salmon stick with wild salmon and steer clear from farmraised salmon Farm raised salmon is toxic from chemicals and pesticides and isvoid of most of the nutrients that wild caught salmon has Farm raised salmon isactually gray in color which is injected with red food dye Wild salmon is far andaway a better sourceWild Salmon provides EPA and DHA fatty acids that are vital for growthand for maintaining a healthy heart and brain What other superfood is packedwith high quality protein essential amino acids omega-3 vitamins A D B6 andE calcium iron and other essential minerals The highest quality salmon you canbuy is wild sockeye salmon and one 4oz serving of salmon contains 1400mg ofOmega-3 fatty acidsWild salmon gets itrsquos red-orange color from astaxanthin a powerful fatsoluble

anti-oxidant in the carotenoid family Research published in The Journalof Nutrition and Metabolism suggests astaxanthin can reduce oxidative stressinflammation and enhance the immune systemIn return for enjoying this tasty superfood wildsalmon can relieve arthritis protect your heart fromdisease reduce the risk of a debilitating strokeimprove blood lipids promote healthyblood vessels and reduce mentaldisorders including Alzheimerrsquos(The American Journal ofCardiology) Salmon is alsogreat for the skin naturallylubricating it from within Coupledwith a healthy heart wild salmonis the perfect antidote to aging

helliphellip

Meal Plan

Note All meat and dairy products must be organic Also this is a guide not anabsolute list so have some fun in the kitchen and make your own creations Alwaysmake sure everything yoursquore using is real foodMORNINGAmasai Berry SmoothieOmelet with Avocado and SpinachKale ShakeGF Wrap with Eggs onions and raw cheeseGrainless Granola topped with 4oz AmasaiMID-MORNING1 cup of Green Tea or White Tea or Amla BerryLUNCHSalad with Salmon or Chicken and AvocadoSuperfood SaladSalmon or Green-fed Beef Stir-FryGF Wrap with Turkey Greens and Goat CheeseVegetable SoupAFTERNOONGrainless Granola14 cup Hummus or Guacamole with VegetablesRaw Cheese on Flaxseed crackers

Apple with Raw Almond ButterCoconut Berry SmoothieDINNERSalmon Patties with Sauteed GreensGreen-fed Burger with Raw Cheddar and mashed faux-tatoesChicken with Mixed VegetablesVenison with Black beans and VegetablesGreen-fed ChiliDESSERT1oz of Dark ChocolateCoconut Milk or Amasai Ice CreamRaspberries and Strawberries covered in Melted Dark ChocolateApple with Raw Honey and Almond Butter

GREEN-FED BEEF AND DAIRY Itrsquos time to go green and Irsquom not just talkingabout eating more green leaves Irsquom talking about green-fed beef If you want tobuild muscle green-fed beef raised on pastures free of pesticides and fertilizers arean essential superfood for body-building needsCattle raised naturally on green grass rather than grainndashfed cattle producebeef without the problems associated with antibiotics pesticides and hormoneresidues Cows are natural herbivores designed to live on grass not to be forcefedgrains and animal products as encouraged by the Department of AgricultureA four ounce tenderloin of beef from naturally raised green-fed cattle willhave 112 of the daily requirements of tryptophan 64 of your daily protein needsand should be considered 240 calories well spent Green-fed beef has more zincand B-12 than grain fed cattle has less total fat (where toxins are stored) and moreomega-3 fatty acids It also has higher levels of vitamins A and E more antioxidantsand higher levels of conjugated linoleic acid (CLA) which supports healthy muscletissueI also highly suggest you drink green-fed dairy like amasai kefir or rawmilk Green-fed dairy contains high amounts of whey which is a protein your bodycan quickly utilize and turn into muscle Research published in the InternationalJournal of Sport Nutrition and Exercise Metabolism found that men who

supplemented with whey protein increased lean muscle mass and strength duringresistance trainingI warn you however NOT to consume most whey protein powders Irsquodguess that 90 of protein powders on the market come from denatured proteins(called hydrolyzed protein on the label) which can damage your digestive system Irecommend you stick with whey in its food formWhen yoursquore buying beef and dairy think green every time Look for labelsthat say 100 grass-fed or even better green-fed to get the most muscle buildingand fat burning effects

Build Muscleraquo High in proteinraquo Loaded with Vitamin B12raquo Zinc selenium iron and phosphorous

If you want to become a man of steel or babe of bronze yoursquove got to eata lot of superfoods and lift weights Sure some people may be able to easily puton muscle by eating lots of unhealthy calories and denatured proteins but if youwant to be strong as steel inside and out yoursquove got to eat real foodThese foods are both great for men who wantto pack on muscle and women who want to gettoned So whether yoursquore going for the physiqueof wonder woman or the body of superman thesefoods are for youA note to women You may think youdonrsquot want to put on muscle but you doMuscle burns fat and boosts yourmetabolism Because womenlack the same testosteroneas men eating these foodswill only cause you toadd muscle definitionand lose weightyou wonrsquot getbulky In factmovie starslike Halle

Berry andJenniferGarnereat thesefoodsand liftweightsto helpsculpttheirbodies

helliphelliphelliphelliphelliphellip

Build MuscleEggs are one of the few food sources of vitamin D

PASTURED EGGS If beef is whatrsquos for dinner then eggs are whatrsquos for breakfastIf you want to become an ldquoIron Manrdquo in the weight room or as fit as Jennifer Garnerin the movie Electra there is no better food than eggs Eggs are one of the top twobioavailable sources of protein which means they can be easily digested and turnedinto musclePastured or free-range eggs are produced by chickens that are grass-fed orraised in pastures rather than being confined to cages and fed on grains Why paythe extra for pastured eggs The reason is that eggs from pastured hens have up to20 times more omega-3 fats than eggs from factory hens That makes them superbvalueEggs are a great source of protein and omega-3 fats and they are essentialfor building and maintaining muscle Grass fed hens are raised in pastures andtheir diet is complemented by worms and small bugs that give the eggs extranutritional value than those fed primarily on grains As well as being restricted onspace factory hens are fed on antibiotics which in turn pass through to the eggsthey produceTests by Mother Earth News comparing pastured eggs with factoryproducedeggs showed that pastured eggs had 25 less saturated fat 34 less

cholesterol and 60 more vitamin A They also contained three times more vitaminE and a massive 7 times more beta-carotene Our bodies produce it naturally insunlight but of course factory chickens are under artificial light and have 4 to 6times less vitamin D than their free-range cousins Eggs cannot really be considereda superfood unless they are from pasture-raised hensEggs are great eaten raw orcooked Irsquoll eat them raw in abreakfast smoothie or cookedwith some coconut oil I mixup my sources of protein so Idonrsquot eat eggs everyday butI do eat them often You caneat anywhere from one to twelveeggs daily for great body buildingand fat burning benefitsALMONDS As well as being tasty and nutritious a handful of almonds can givehuge muscle building benefits They are thought to decrease the risk of diabetesheart disease Alzheimerrsquos and cancer and who doesnrsquot want to reduce thoseThese little nuts can lower bad LDL cholesterol and raise good HDL cholesterollevels Almonds are high in fiber and minerals and are a great snack for thoselooking to increase muscle and burn fatAlmonds contain 12 amino acids that aid in muscle building and containhigh levels of the amino acid Arginine Arginine is the immediate precursor of NitricOxide and is necessary for Creatine production Both Nitric Oxide and Creatinehave been used in the bodybuilding world for years to gain strength and muscleAs a precursor to Nitric Oxide Arginine may increase blood flow that can aid inendurance and muscle buildingResearch published in the Journal of Clinical Endocrinology and Metabolismfound that Arginine stimulates the secretion of growth hormone Growth hormone isknown to be anabolic which means ldquoto build uprdquo Growth hormone helps mineralize

bone build muscle stimulate immune system and increase protein synthesisGrowth hormone is not healthy when taken as a drug shot or if received in nonfoodsources However natural foods that can increase GH can be beneficialAlmonds are nutritionally dense and are an abundant source ofmonounsaturated fats that the body needs They are high in calories and good forbody building Purdue University researchers found that calories from almonds donot appear to contribute to weight gain as they are not absorbedlike other fatty foods Research published by ExperimentalBiology also found that eating almondswith a meal high in carbs actuallyblocked the digestion of the carbsand helped control blood sugarlevelsI recommend consuming12 - 1 cup of almondsdaily or 2-6 Tbsp ofalmond butter daily formuscle building benefits

helliphellip

Build Muscleraquo Build muscleraquo Accelerate healingraquo Improve blood flowraquo Decrease stressraquo Improve focusraquo Boost immunityraquo Reduce inflammationTurmeric can help TURMERIC This superherb though used in small amounts can pack a punchwhen it comes to muscle recovery Turmeric is a true superfood as it has beenshown to have remarkable anti-inflammatory and healing properties Inflammationsounds trivial but it is a common causeof arthritis and other degenerativediseases Turmeric comes out on top forreducing inflammation oxidative stressand aiding in muscle and joint recovery

Turmeric contains curcuminwhich has been found to help diabetescancer prevention reduce Alzheimerrsquosrisk slow aging boost immune systemfight infection and reduce inflammationaccording PubMed This bright orangeyellow spice continues to surprise scientistsproven by over 600 studies reporting on its exceptional health propertiesAmazingly turmeric is the 4th highest antioxidant-rich herb with an ORACscore of 159277 The Oxygen Radical Absorbance Capacity (ORAC) scoremeasures the antioxidant and chemical levels of food Those ingredientsfound to have high scores are best able to eliminate the free radicalwhich the body naturally produces daily just by breathing and livingTurmeric is a key superfood for muscle building and accelerates thehealing process It has also been found to improve blood flow lowerstress levels and make the brain sharper improving focus SprinkleTurmeric on salads burgers hummus or anything else you may choose Tofight inflammation and improve muscle and joint recovery take a dose of turmericdailyBROCCOLI Like the Incredible Hulk Broccoli can help you become a leangreen muscle building machineMuscle building is not only about getting enough protein and calories inyour diet but itrsquos also important to load up on vitamins and nutrients If you want tobuild muscle and lower your cholesterol at the same time broccoli is the superfoodfor you It also tackles the three problems of chronic inflammation oxidative stressand detoxification which research shows all raise the risk of cancerBroccoli is one member of the cruciferous group of vegetables that includescabbage bok choy kale collard greens Brussels sprouts cauliflower and othergreen leafy vegetables They all contain phytochemicals antioxidants mineralsvitamins and fiber and we should be consuming them daily Broccoli containsthe most vitamin C (165 of your daily value) and more fiber than most othercruciferous veggies It also puts a good serving of vitamin A B2 B6 K folic acidmagnesium potassium and omega-3 on your plate with few caloriesThe nutrients in Broccoli can also help your body recover morequickly after an intense workoutBroccoli has been found to counter oxidativestress a condition when the body is overloadedwith free-radicals that are known to cause

damage to cells and DNA The National CancerInstitute ran a study on 20 participants who hadto eat 1-2 cups of cruciferous vegetables a dayAfter three weeks their bodies were found tohave 22 less oxidative stress proving thatbroccoli and other leafy greens vegetables area wise and healthy choice Eat it raw add itto salads and soups or gently steam it and thinkabout how much good it is doing your bodyhelliphelliphelliphelliphellip

Meal Plan

WEIGHT TRAINING1 Sessions should last 30-60 minutes2 15-30 different exercises and 8-10 reps for upper body legs should be 10-15reps3 Also I superset most days doing two exercises in a row like pull-ups and push-upsto save time4 Cardo do 10-20 minutes of burst training at the end of weight training workoutsor on off daysMORNING4 Eggs 1oz Raw Cheddar with 1 cup of Quinoa32 oz Berry Banana Smoothie with Coconut Milk and Protein PowderGF Pancakes made with 3 eggs GF Flour Pumpkin Blueberries and toppedwith Pure Maple Syrup and Almond ButterCream of Brown Rice 4oz Amasai 14 cup Almond Butter and Protein Powder2 GF Breakfast burritosMID-MORNINGSuper Muscle ShakeLUNCH8oz Green-Fed stir fry (1 tsp Turmeric) 1 cup Quinoa2 Chicken Breasts Sweet Potato and Salad8oz Venison with 1 cup Kidney Beans and 1 cup Brown Rice

4 Green-fed Hot Dogs with 1oz Raw Cheese Brown rice and vegetables6oz Organic sliced turkey on ezekiel bread with superfood saladAFTERNOON2oz Raw Cheese on Flax Crackers13 cup Almond Butter with AppleSuper Muscle ShakeGreen-fed beef jerkyPOST-WORKOUTSuper Muscle ShakeDINNERGreen-fed Burger (1tsp Turmeric in mix) Raw cheddar Quinoa and BroccoliGF Chicken Tenders with 1 cup Beans and Mixed VegetablesGreen-fed Hot dogs with 1 Sweet Potato and SpinachSalmon Patties with Big Salad with 1 tsp TurmericTurkey Burger on Ezekiel Bread with mashed faux-tatoesNote Along with following the eating plan Weight Train 3-6x a week and dominimal cardio

ARTIFICIAL SWEETENERS AND MSG Artificial sweeteners are the Jokerof the food industry and arenrsquot as sweet as you might think Sucralose better knownas Splenda is created by chlorinating sucrose replacing hydroxyl with chlorinewhich is a known carcinogen As well as being a health risk sucralose appears toactually cause weight gain possibly because it still triggers the release of insulinwhich is thought to induce people to actually eat moreIn a report from an official United States Air Force publication pilotswere warned not to consume aspartame The report stated ldquoAspartame has beeninvestigated as a possible cause of brain tumors mental retardation birth defectsepilepsy Parkinsonrsquos Disease Fibromyalgia and Diabetesrdquo To date the FDA hasmade no move to regulate aspartame which is sold as NutraSweet or EqualMonosodium glutamate (MSG) is used as a flavor-enhancer yet it can causeside effects such as sweating flushing nausea headaches and even numbness inthe face and neck It has also been linked to weight gain according to studies bythe University of North Carolina who found that those who consumed MSG on aregular basis were more likely to be overweight or obesePROCESSED GRAINS AND SUGAR Processed grains and sugars are likeKryptonite to the human body White bread pasta rice sugary cereals pastriescrackers and candy arenrsquot only un-nutritious they are actually anti-nutrients These

foods that are sugar based or immediately turn into sugar once ingested into yoursystem actually leach vitamins out of your cells Ever hit the 2pm carb coma at yourworkplace from eating a big carbohydrate loaded lunch That is in part becauseprocessed grains and sugars are actually sucking the life out of youOur bodies are designed as hunter-gatherers yet our modern-day dietsare high in carbohydrates processed grains and sugar We consume far toomuch bread cereal pasta rice and twinkies than we should and our bodies areprotestingThose who are suffering from overweight fatigue insomnia depressionfoggy brain bloating low blood sugar high blood pressure or high triglyceridesneed to change their diet ndash pronto ndash before it literally becomes the death of youRefined carbohydrates are derived from processed grains which have had most ofthe nutrients removed Refined grains are the main ingredients in bread bagelscereal and pasta Theylsquore known as ldquoempty caloriesrdquo as theyrsquore stripped of nutrientsfiber and B vitaminsIn all super hero movies there are super villains Therersquos always a bad guy whocomes along and threatens the entire human race Superman had Lex Luther andBatman had The Joker Here are the food villains yoursquoll want to stay away fromwhile living the SuperFood lifeHYDROGENATED OILS It can mean doomsday if yoursquore eating hydrogenatedoils on a regular basis According to the Harvard School of Public Health ldquothe riskof cardiovascular disease rises 23 for every 2 increase in calories from trans fatsconsumed every dayrdquoTrans fats are partially hydrogenated oils that have been linked to heartproblems such as heart disease and obesity Hydrogenated oils are known to raiseLDL cholesterol levels that allows cholesterol to build up as plaque narrowingarteries and eventually causing heart disease and strokes But thatrsquos not all Thesehydrogenated oils also lower good cholesterol which supports your brain and

ability to healThe main villains of hydrogenated oils that you want to stay away from arecorn oil soybean oil cottonseed oil and canola oilCONVENTIONAL MEAT AND PASTEURIZED DAIRY Conventionalmeat and dairy products can be more toxic than Venom The saying ldquoyou arewhat you eatrdquo is never more true than with meat and dairy products Your body willabsorb all the toxins and contaminants of what you eat along with the nutrients soitrsquos vital that you know exactly what yoursquore putting on your plateA recent study published in the Journal of Agricultural and Food Chemistryconfirmed that one glass of conventional pasteurized milk bought from the grocerystore contains 20 chemicals including antibiotics steroids anti-inflammatory drugsstatin drugs and pain killers - all of which are routinely used to treat diseasedanimalsThe average American eats 60 pounds of beef per year yet the majority ofcattle are raised commercially in unnatural conditions Calves balloon from 80 to1200 pounds in 14 months by feeding them on grains protein supplements drugsantibiotics and hormones Beef is also treated with gamma rays to kill bacteria butthe radiation of meat and foods has produced radiolytic by-products raising serioushealth concerns However if raw milk is sourced from healthy grass-fed cows itcan be a healthy superfood thatrsquos contaminant and infection-freeYour Enemies

Nutrients that support our thyroid

Foods that support our thyroid

Foods that may disrupt our thyroid function


Selenium (Se) This element is indispensable to our thyroid in several ways Selenium-containing enzymes protect the thyroid gland when we are under stress working like a ldquodetoxrdquo to help flush oxidative and chemical stress and even social stress ndash which can cause reactions in our body Selenium-based proteins help regulate hormone synthesis converting T4 into the more accessible T3 These proteins and enzymes help regulate metabolism and also help maintain the right amount of thyroid hormones in the tissues and blood as well as organs such as the liver kidneys and even the brain Selenium also helps regulate and recycle our iodine stores These are all very important functions

Zinc (Zn) iron (Fe) and copper (CU) These three trace metals are vital to thyroid function Low levels of zinc can cause T4 T3 and the thyroid stimulating hormone (TSH) to also become low Research shows that both hyperthyroidism (overactive thyroids) and hypothyroidism (under active thyroids) can sometimes create a zinc deficiency leading to lowered thyroid hormones

Decreased levels of iron can result in decreased thyroid function as well When combined with an iodine deficiency iron must be replaced to repair the thyroid imbalance Copper is needed to help produce TSH and maintain T4 production T4 helps cholesterol regulation and some research even indicates copper deficiency may contribute to higher cholesterol and heart issues for people with hypothyroidism

Antioxidants and B vitamins Most people have heard that antioxidants are important to help temper oxidative stress and thus combat degenerative diseases as well as improve the aging process Vitamin A (commonly known as beta-carotene) C and E along with iodine and selenium help the thyroid gland mitigate oxidative stress in an ongoing daily process

Oxidative stress tends to be higher with Graves disease the most common form of hyperthyroidism With this condition the overactive thyroid uses more oxygen which can result in an accumulation of oxygenated compounds that can damage cells Antioxidants are recommended to help stop the oxidative stress before it dominoes In addition the B vitamins including B2 B3 and B6 help with the manufacturing of T4 As you can see these mechanisms are all connected which is why the proper micronutrients are important

Foods that support our thyroidThe following list offers whole food sources containing the necessary vitamins and minerals needed to help our thyroid stay healthy and work properly

Iodine

Primary sources


Secondary sources





























The Superfood Shake















Super Detox






























helliphellip

Meal Plan













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Meal Plan











Secondary sources





























The Superfood Shake















Super Detox






























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Meal Plan
































The Superfood Shake















Super Detox






























helliphellip

Meal Plan













helliphellip




Meal Plan























Super Detox






























helliphellip

Meal Plan













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Meal Plan







































helliphellip

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Meal Plan










the case for thyroid nutrition

Documents