the dr. hedberg dietyou will never stick with a diet you don't enjoy. you may lose weight...

The Dr. Hedberg Diet

Restore Your Health

Burn FatBoost EnergyBetter Mood

Copyright 2013 Nikolas R. Hedberg, D.C., D.A.B.C.I.

Eat Veggies at Every MealVegetables 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.

80% of your food intake should come from vegetables. Once you have reached your goals then switch to 60% alkaline foods. Use the acid/alkaline chart at the end of the book to guide you.

Vegetables can be eaten raw, steamed, in soups or stir-fried in coconut oil, butter, ghee, 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 2-3 Fist-sized portions of vegetables at every meal.


Eat Protein With Every Meal

Ideal Protein Sources

• Eggs (Ideally organic and free range)• Fish: Wild-Caught Only. No Farm-Raised Fish! Types of fish

known to be relatively low in heavy metals (the smaller the fish the less mercury and the larger/older the fish the more mercury. A large swordfish has tons of mercury and a small cod has very little. Use this rule of thumb for success.)

• Chicken, Turkey (Ideally organic and free range)• Non-commercial, free-range forms of red meat such as grass

fed, locally raised beef, grass fed buffalo, and grass fed lamb.• Dairy products (Ideally raw & organic from locally raised dairy

cows). Yogurt, cheese, cottage cheese, kefir, ghee.• Nuts and seeds: All forms but mainly from the alkaline side of

the chart (Ideally organic)• Legumes: beans, lentils, peas (Ideally organic)• Soybeans (only fermented such as 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. Example: beans and rice, lentils and quinoa.

• Protein powders: Whey, Pea, Hemp, Rice.


How much protein should you eat? A minimum of .8 grams/kg bodyweight to a maximum of 2 grams/kg bodyweight. This depends on your activity level and how much inflammation is in your body. The more inflamed you are, the less protein you should eat.

• Example: If you weigh 150lbs. You would divide this by 2.2 which equals 68kg. Then you would multiple 68kg times .8 grams/kg which equals 55 grams of protein each day as a minimum.

• Bodybuilders, athletes etc. require more protein.• If your grip strength is weak as measured in our office then

your protein requirements will be anywhere from 1.2-2 grams/kg bodyweight.

• Test your body composition at home with an inexpensive Tanita scale which can be purchased online for $30-40. This will tell you your bodyfat %, total body water and weight.

• Ideal bodyfat % for men is 12-18%• Ideal bodyfat % for women is 22-28%• If your bodyfat is too high, it is time to start an exercise

program that will build muscle so you can burn fat and feel healthy again.

• We will regularly test your bodyfat % and grip strength in the office to monitor your progress.

One simple way to get enough protein is to eat 1-2 Palm-sized portions of protein at every meal.


Oil Change

Healthy fats are required to burn fat, have a healthy brain, make hormones, increase energy, improve your mood and all kinds of good stuff.

Recommended Oils:-Olive Oil-Coconut Oil-Ghee-Butter (avoid if you have a dairy allergy)

Make sure the coconut oil you buy is 100% oil with no other additives. We carry Omega Nutrition Coconut Oil.

These are all ok for cooking although coconut oil, butter and ghee are better for high heat.

Olive oil based salad dressings are best.

You must eat fat to burn fat.

Don't be afraid to eat saturated fat despite what you've been led to believe. Recent research shows that you need a good balance of all types of fats. 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.A Fish Oil supplement may be beneficial in your case depending on your unique situation.


Eat Carbohydrates After 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 4-6 hours. This creates inflammation and inflammation is as the root of all chronic diseases.

Sugar also creates what we call “insulin resistance” which basically means that your body can't metabolize sugar efficiently. Once this happens, it's very hard to lose weight, produce energy and have a good mood.

Pasta, pancakes, breads, bagels, muffins, pastries, crackers, potatoes, white rice and desserts should be eaten after exercise. Eating these when you're not active will slow your metabolism and put on the pounds. Save these for after a good workout when your body can handle them better.

Sweet potatoes are alkaline-forming but may fall into the post-workout category for you. Experiment and see how you feel.


Sample DayNo Workout

Breakfast:Free-range Egg omelet, turkey bacon and vegetables cooked in coconut oil.Small handful of nuts

Lunch:1-2 Palm-sized pieces of meat stir-fried with mixed vegetables in butterGreen Salad with olive oil dressing, sunflower seeds

Dinner: 1-2 Palm-sized pieces of meatSteamed Broccoli, 2-3 fist-sized portionsSmall handful of nuts

Workout Day

Breakfast:Similar to no workout day

Exercise at noon and eat lunch immediately when you're done:1-2 Palm-sized pieces of meatPotatoes or rice2-3 Fist-sized servings of vegetables

Dinner:Similar to no workout day but add some potatoes or rice.

*If you feel like you need more carbs and fiber, beans or lentils can be added to any meal.


Are Food Allergies Making You Fat?

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

The most common food allergens are:

Gluten: Wheat, barley, rye, oats, speltDairy: Milk, cheese, yogurt, butter, kefir, ice creamEggsCornPeanutsSoyShellfishTree NutsYeast-containing foodsNightshades: Tomatoes, potatoes, bell peppers, chili peppers, egg plant

Less common food allergens are:BeansLentilsBeef (usually grain-fed causes reactions but grass-fed does not)Nuts and Seeds

You will usually need to avoid food sensitivities for 3-6 months until the body is no longer reacting. Then always eat in moderation.


Best Fish List

The healthiest fish are wild-caught and are low in mercury. Do not eat farm-raised fish because they may contain chemicals and antibiotics. Farm-Raised fish do not eat a natural diet so the omega-3 fatty acids are not as abundant which defeats the purpose of eating fish in the first place.

The following fish appear to be the healthiest:

Cod Sea Bass Grouper Haddock Salmon Trout Monkfish Orange Roughy Perch Halibut Hake Sardines


What About Grains?

This depends on your own biochemical individuality. Some people do well on grains and some do not. As a rule of thumb, if you don't feel well two hours after you eat, then you probably ate something that you are sensitive to or it spiked your blood sugar too high.

I usually only recommend grains after exercise when your body needs more carbohydrates.

Low-allergenic grains include:

Rice Amaranth Millet Quinoa

Most grains are acidic so shoot for alkaline grains such as wild rice, gluten-free oats and quinoa.


Helpful Hints

Vegetarians will be eating more carbohydrates due to protein combining with rice, quinoa and other grains. This is ok, just see how your energy is 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).

Many protein bars have too much sugar. Use a good quality brand like Biogenesis.

Spend one hour every Sunday preparing food for the week. I like to buy rotisserie chickens from the health-food store and eat off of them during the week.

Vegetarians can cook a pot of beans or lentils for the week and then scoop out and heat up quickly.

Stir-fry 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.

Don't watch TV, text, read etc. while eating. This inhibits digestion.

Is it ok to eat a bed-time snack? Yes! This is fine but make sure it's balanced with protein, carbs and fat. The carbs may help you sleep much better.

Drink plenty of fresh water throughout the day with or without meals.


ExerciseExercise 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.

Exercise must be fun or you won't stick with it.

Exercise has been shown to be just as effective as anti-depressants.

Shoot for 30-40 minutes/day

Yoga Weight-training: Minimum 2 days/week, maximum 4 days Walking Tai Chi Swimming Stretching Elliptical

Very Important:

At the end of your workout you should feel energized and you could do the entire workout all over again. If you are exhausted and could not do it again then you may be over-training. Over-training will lead to a slower metabolism which will actually prevent you from losing weight.


Miscellaneous TidbitsCaffeine-free 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.

Best Sweeteners (Use sparingly or after exercise):

Blackstrap molasses 100% pure maple syrup Raw Wildflower Honey Sucanat Stevia Xylitol Agave Brown Rice Syrup Date Sugar

Spices: Garlic, ginger root, nutmeg, onion, oregano, paprika, rosemary, saffron, sage, tarragon, thyme, turmeric, allspice, anise, basil, bay leaves, cardamom, cinnamon, cloves, coriander, cumin, dill, Dijon mustard, fennel seeds.


Final ThoughtsYou 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 to 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 stress you out.

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

Think of this not as a diet, but as a new lifestyle. Would you put dirty gasoline in your car if you knew it would harm your engine? Please tell me you care more about your body than your car.

As Americans, we have more food choices than anyone on the planet. Make the right choice every time you eat and vote with your fork by staying away from genetically modified corn and soy, meat from tortured animals and produce sprayed with chemicals.


I am a huge fan of Dr. John Berardi's work at Precision Nutrition so I have provided his visual “plate” recommendations. This is a very simple way to see if you are eating the right foods. He is a big advocate of lots of vegetables and high-quality proteins and fats. He also recommends one “cheat day” each week when you eat many of the foods you love in one day. I like to pick one day on the weekend and let go. The reason for this is actually related to the thyroid gland. Overeating one day a week will actually stimulate the thyroid gland and increase your metabolism. To make a long story short, this is a survival mechanism related to metabolism and fat storage. The thyroid tends to slow down a little bit when the body has the same calories every day but when you give it a nice burst of calories, thyroid hormone levels increase which revs up your metabolism. Enjoy your day off eating some of the foods you really love and enjoy the benefits of a super-charged metabolism!

Yours in Health,Nikolas R. Hedberg, D.C., D.A.B.C.I.www.drhedberg.com


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

the dr. hedberg dietyou will never stick with a diet you don't enjoy. you may lose weight...

Documents