The Dr. Hedberg Diet
Restore Your Health
Burn Fat
Boost Energy
Better Mood
Copyright 2013 Nikolas R. Hedberg, D.C., D.A.B.C.I.
Eat Veggies at Every Meal
Vegetables should be eaten at every meal to help alkalize your body. They
provide vitamins, minerals, enzymes, antioxidants, water and fiber.
Vegetables also help you feel full and they are important for your digestive
system because the good bacteria in your gut love to feed on them. You will
notice significant weight loss when you eat vegetables at every meal.
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.
Copyright 2013 Nikolas R. Hedberg, D.C., D.A.B.C.I.
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.
Copyright 2013 Nikolas R. Hedberg, D.C., D.A.B.C.I.
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.
Copyright 2013 Nikolas R. Hedberg, D.C., D.A.B.C.I.
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.
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.
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.
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, spelt
Dairy: Milk, cheese, yogurt, butter, kefir, ice cream
Eggs
Corn
Peanuts
Soy
Shellfish
Tree Nuts
Yeast-containing foods
Nightshades: Tomatoes, potatoes, bell peppers, chili peppers, egg
plant
Less common food allergens are:
Beans
Lentils
Beef (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.
Copyright 2013 Nikolas R. Hedberg, D.C., D.A.B.C.I.
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
Copyright 2013 Nikolas R. Hedberg, D.C., D.A.B.C.I.
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.
Copyright 2013 Nikolas R. Hedberg, D.C., D.A.B.C.I.
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.
Copyright 2013 Nikolas R. Hedberg, D.C., D.A.B.C.I.
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.
Copyright 2013 Nikolas R. Hedberg, D.C., D.A.B.C.I.
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.
Copyright 2013 Nikolas R. Hedberg, D.C., D.A.B.C.I.
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
Copyright 2013 Nikolas R. Hedberg, D.C., D.A.B.C.I.
Food & Chemical Effects on Acid / Alkaline Body Chemical Balance
Most Alkaline
More Alkaline
Low Alkaline
Baking Soda
Spices/Cinnamon
Valerian
Licorice
•Black Cohash
Agave
•Herbs (most): Arnica, White Willow Bark
Bergamot, Echinacea Slippery Elm
Chrysanthemum,
Artemesia Annua
Ephedra, Feverfew,
Goldenseal,
Lemongrass
Aloe Vera
Nettle
Angelica
Sulfite
•Green or Mu Tea
Ginger Tea
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
Food Category Lowest Acid
Spice/Herb
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
•Therapeutic, gourmet, or exotic items
Low Acid
More Acid
Most Acid
Curry
Vanilla
Stevia
Nutmeg
Pudding/Jam/Jelly
MSG
Kona Coffee
Benzoate
Alcohol
Black Tea
Aspartame
Coffee
Table Salt (NaCL)
Beer, 'Soda'
Yeast/Hops/Malt
Sugar/Cocoa
White/Acetic Vinegar
Antibiotics
Processed Cheese
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
Pumpkin Seed Oil
Grape Seed Oil
Sunflower Oil
Pine Nut
Canola Oil
Spinach
Fava Bean
Kidney Bean
Black-eyed Pea
String/Wax Bean
Zucchini
Chutney
Rhubarb
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
Shell Fish (Processed)
•Lobster
Pheasant
Barley
Processed Flour
Cottonseed Oil/Meal
Hazelnut
Walnut
Brazil Nut
Fried Food
Soybean
Carob
Legumes (other)
Carrot
ChickPea/Garbanzo
Italicized items are NOT recommended
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]