Professional Documents
Culture Documents
Hedberg Diet
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.
Copyright 2013 Nikolas R. Hedberg, D.C., D.A.B.C.I.
Sample Day
No 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
butter
Green Salad with olive oil dressing, sunflower seeds
Dinner:
1-2 Palm-sized pieces of meat
Steamed Broccoli, 2-3 fist-sized portions
Small 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 meat
Potatoes or rice
2-3 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.
Copyright 2013 Nikolas R. Hedberg, D.C., D.A.B.C.I.
Cod
Sea Bass
Grouper
Haddock
Salmon
Trout
Monkfish
Orange Roughy
Perch
Halibut
Hake
Sardines
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.
Copyright 2013 Nikolas R. Hedberg, D.C., D.A.B.C.I.
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.
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 Tidbits
Caffeine-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 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 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.
More Alkaline
Low Alkaline
Baking Soda
Spices/Cinnamon
Valerian
Licorice
Black Cohash
Agave
Sea Salt
Mineral Water
Kambucha
Molasses
Soy Sauce
Umeboshi Plum
Rice Syrup
Apple Cider Vinegar
Sake
Lowest Alkaline
Sucanat
Umeboshi Vinegar
Algae, Blue Green
Ghee (Clarified
Butter)
Human Breast Milk
Quail Egg
Duck Egg
Preservative
Beverage
Fowl
Pumpkin Seed
Lentil
Brocoflower
Seaweed
Noril|Kombu|Wakame|Hijiki
Onion/Miso
Daikon/Taro Root
Sea Vegetables (other)
Dandelion Greens
Burdock/Lotus Root
Sweet Potato/Yam
Lime
Nectarine
Persimmon
Raspberry
Watermelon
Tangerine
Pineapple
Poppy Seed
Cashew
Chestnut
Pepper
Kohlrabi
Parsnip/Taro
Garlic
Asparagus
Kale/Parsley
Endive/Arugula
Mustard Greens
Jerusalem Artichoke
Ginger Root
Broccoli
Grapefruit
Canteloupe
Honeydew
Citrus
Olive
Dewberry
Loganberry
Mango
Primrose Oil
Sesame Seed
Cod Liver Oil
Almond
Sprout
Potato/Bell Pepper
Mushroom/Fungi
Cauliflower
Cabbage
Rutabaga
Salsify/Ginseng
Eggplant
Pumpkin
Collard Greens
Lemon
Pear
Avocado
Apple
Blackberry
Cherry
Peach
Papaya
Oat
'Grain Coffee'
Quinoa
Wild Rice
Amaranth
Japonica Rice
Avocado Oil
Seeds (most)
Coconut Oil
Olive/Macadamia Oil
Linseed/Flax Oil
Brussel Sprout
Beet
Chive/Cilantro
Celery/Scallion
Okra/Cucumber
Turnip Greens
Squash
Artichoke
Lettuce
Jicama
Orange
Apricot
Banana
Blueberry
Pineapple Juice
Raisin, Currant
Grape
Strawberry
Low Acid
More Acid
Most Acid
Curry
Vanilla
Stevia
Nutmeg
Pudding/Jam/Jelly
MSG
Kona Coffee
Benzoate
Alcohol
Black Tea
Aspartame
Coffee
Sweetner
Honey/MapleSyrup
Vinegar
Rice Vinegar
Therapeutic
Processed Dairy Cream/Butter
Cow/Human
Soy
Goat/Sheep
Egg
Meat
Game
Fish/Shell Fish
Grain
Cereal
Grass
Nut
Seed/Sprout
Oil
Bean
Vegetable
Legume
Pulse
Root
Citrus Fruit
Fruit
TM
Balsamic Vinegar
Antihistamines
Cow Milk
Yogurt
Saccharin
Red Wine Vinegar
Psychotropics
Casein, Milk
Protein,Cottage
Cheese
Aged Cheese
Soy Cheese
Goat/Sheep Cheese Goat Milk
Chicken Egg
Gelatin/Organs
Lamb/Mutton
Venison
Boar/Elk/Game Meat
Fish
Mollusks
Shell Fish (Whole)
Wild Duck
Goose/Turkey
Triticale
Buckwheat
Millet
Wheat
Kasha
Spelt/Teff/Kamut
Brown Rice
Farina/Semolina
White Rice
New Cheese
Soy Milk
Ice Cream
Pork/Veal
Bear
Mussel/Squid
Beef
Almond Oil
Sesame Oil
Safflower Oil
Tapioca
Seitan or Tofu
Split Pea
Pinto Bean
White Bean
Navy/Red Bean
Aduki Bean
Lima or Mung Bean
Chard
Pistachio Seed
Chestnut Oil
Lard
Pecan
Palm Kernel Oil
Green Pea
Peanut
Snow Pea
Plum
Prune
Tomato
Cranberry
Pomegranate
Coconut
Guava
Pickled Fruit
Dry Fruit
Fig
Persimmon Juice
Cherimoya
Date
Chicken
Maize
Barley Groat
Corn
Rye
Oat Bran
Cottonseed Oil/Meal
Hazelnut
Walnut
Brazil Nut
Fried Food
Soybean
Carob
Legumes (other)
Carrot
ChickPea/Garbanzo
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
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]