HDX Fit Eat
Nutrition Program - Stage 1
This is the first phase of elimination (Beginner nutrition). By all
means if you think you can take on the more advanced programs
please do. This is a progression of nutrition programs that we
believe to be a reasonable path to success in elimination of damaging foods, and the increased consumption of beneficial foods
that anyone can attain.
Table of Contents
Nutritional Ground Rules
2
HDX Fit Shopping Cart & Super Foods
6
HDX Fit Food Pyramid
7
HDX Fit Breakfast Meal Plan
8
HDX Fit Lunch Meal Plan
9
HDX Fit Dinner Meal Plan
10
HDX Breakfast Nutrition Data
13
HDX Lunch Nutrition Data
14
HDX Dinner Nutrition Data
15
HDX Meal Plan Cumulative Nutrition Data
16
HDX Fruit Carb Chart
17
HDX Vegetable Carb Chart
18
HDX Nut Carb Chart
19
HDX Vital Nutrients
20
Nutritional
GroundEat
Rules
HDX Fit
Nutritional Ground Rules
Eat at least 51% of your diet raw.
Research shows this is the minimum amount of raw food needed
to prevent digestive Leukocytosis, which is an increase in immune
activity in reaction to food consumption.
Eat at least one pound of mixed non-starch vegetables per day.
Foods like broccoli, spinach, kale, red bell peppers,
asparagus, celery, dandelion greens, garlic, onions,
arugula, Romaine are extremely high in nutrients,
extremely high in fiber and extremely low in calories.
Consuming at least 1 pound of these types of vegetables per day will ensure you lose body fat fast and
achieve energy and vitality beyond your imagination.
This may not be easy for some, but any attempt to
approach this goal will help you. The main idea here is
to make a conscious effort to implement this strategy.
Of course if you wish to eat more than 1 pound per
day that is fantastic, please feel free to take on the
HDX Fit challenge- gain weight eating only raw green
vegetables. Hint: it’s impossible.
Eat whole foods.
If in its current state, it did not grow in the ground, on a tree or
on an animal don’t eat it. I.E. loaves of bread don’t grow on trees,
Apples do. You cant plant pasta in your garden, but you can plant
spinach. The closer to coming out of the ground or off the land
the better it will be for you. This is why we highly recommend
shopping at farmers markets.
Don’t eat processed foods.
Breads, Pasta, tortillas, Cereals, or anything that comes in a box.
The following foods it should go without saying you need to avoid
but lets state it anyway- if you are serious about getting lean and
getting healthy avoid chips, processed grains or grain products,
cereals, cakes, deserts, cookies, artificial colors, artificial sweeteners, sugar.
Human Nutrition Stage 1 - Beginner
If you cant pronounce it, don’t eat it.
Learn to read your labels, if you don’t know what the ingredients are that’s
a big sign you should not consume that product.
Eat nutrient dense, calorie poor foods.
This is the Key to optimal health and maximum fat loss. Look
for as many foods as you
Spinach
Brown Rice
can that have high nu- Calories
100
100
trients and few calories. Protein
12 grams
25 grams
Hint: Think Green vegCarbs
16
22
etables in abundance as Fiber
10
1.5
well as other non-starch Vitamin A
848%
0%
vegetables. Look at the Vitamin C
208%
0%
chart below demonVitamin E
48%
2%
strating the nutrients
Thiamin
16%
7%
contained in 100 calories Riboflavin
48%
2%
of spinach and 100 calo- Niacin
16%
7%
ries of brown rice. The
B6
48%
7%
reason why brown rice Folate
224%
1%
is used as a compariCalcium
48%
1%
son is because it is still
Iron
64%
2%
considered by some to Magnesium
24%
10%
be a health food and is Phosphorus
16%
9%
something we see as
Potassium
64%
2%
partially non-damaging Zinc
16%
4%
but recommended for
Selenium
4%
9%
eventual elimination as
your progress through
the HDX Fit programing. Many people sight the supposed
“health benefits” of grains and legumes as a reason to continue to consume them. This graph shows that they are “nutritionally irrelevant” when
compared to other foods we do recommend.
Pesticides and herbicides
Pesticides are designed to attack the endocrine and immune system of
insects. The accumulation of these chemicals in our bodies has been suggested as a potential reason for the increase in many diseases in humans.
It is our opinion that we should try and avoid eating products that are
heavily sprayed with pesticides, and eat organic where possible.
HDX Fit “Dirty Dozen”
Eat organic where possible.
The HDX Fit “Dirty Dozen” are the 12 foods you must buy organic if you can as they are heavily sprayed with
pesticides OR heavily genetically modified (if its labeled organic its non GMO)
- Coffee
- Tomato’s
- Strawberries
- Hot and Bell Peppers
- Apples
- Cucumbers
- Nectarines
- Potatoes - Celery
- Grapes
- Peaches
- Spinach and other
Leafy Greens (Salad Greens)
What does organic mean?
A basic description of the concept of organics is the nourishment of the soil and ecosystem to give plants
and animals the necessary nutrients and environment to defend themselves from disease without the use
of man made chemicals. Because organic production is still in its relative infancy the spectrum of organic
production is still fairly broad. However it generally yields more nutritious produce for the obvious reason
that it revolves around making sure plans and animals have adequate total nutrients. Plants and animals, like
humans, are more than capable of being 100% healthy given the right foods, nutrients and environment to
grow in. Because this is the core focus of organic farming, this is why these foods are generally more nutritious than non organic. Of course the elimination of many of the pesticides and herbicides is also a defining
factor. Also if it is labeled organic, it can not be GMO (genetically modified).
Always Buy Organic
GMO
Genetic modification is the modification of the gene structure of plants and animals to make them more
resistant to weeds, pest or man-made chemicals that we spray on crops. Some GMO crops are designed
to produce their own pesticides (read more on this below). It is our opinion that these should be avoided
based on some of the dangers outlined by some of the preliminary research conducted on these products.
Nutritional
GroundEat
Rules
HDX Fit
Fats
What you need to know about Saturated Fats
We all know about omega 3s and healthy fats such as Avocado, Wild
caught salmon, raw Nuts and seeds, coconut; are great for us, but saturated fats are also essential for cellular health and immune function as
well as hormonal balance and brain function. Cook in grass fed butter
and ghee or coconut oil. Consume grass fed red meats, wild caught
seafood’s and free-range poultry as a source of essential fats. Unfortunately the nutritional powers that be have claimed (with no scientific
basis) over the past 20 plus years that saturated fats, in particular animal fats cause heart disease. This is unfortunate not only because this
is untrue, but because many of these foods contain vitamins that are
actually very beneficial to preventing heart disease including Vitamin
K2 and Vitamin D3. Points of note
• A recent meta-analysis of all data on this subject recently
found there is no correlation between saturated fat consumption and heart disease.
• Many US physicians including Donald W. Miller, a Johns
Hopkins educated heart surgeon and Dr. Michael Eades state
that polyunsaturated fats (omega 6 in particular) and excess
carbohydrate consumption are responsible for heart disease,
not animal foods and saturated fats.
• Cook only in Grass fed butter or ghee, or coconut oil. These
saturated fats are good for you and very stable at high temperatures and more resistant to oxidation.
Omega 3s vs Omega 6
The ideal ratio of omega 3s to omega 6 fatty acids in a human diet is
1:1 and no higher than 1:4 Omega 3 to Omega 6. Unfortunately due
to the use of polyunsaturated cooking oils and the feeding of grains
and legumes to live stock has grossly tipped this ratio. The average
American consumes a ratio closer to 1:8 and as high in many cases as
1:30 Omega 3 to omega 6. High doses of omega 6 fats are pro inflammation (Think heart disease, weight gain, diabetes, arthritis). Not only
are these fats pro-inflammatory but they are often rancid (oxidized).
This issue has been linked to arterial blockage.
• Consume healthy omega 3 rich foods such as Wild caught
(not farmed) Salmon, Avocado, Extra Virgin olive oil and
walnuts.
• Don’t consume processed foods. If you check the back of
many processed food packaging you will see ingredients
such as Soybean oil, cotton seed oil, sunflower/safflower oil,
soy bean oil.
Protein
meats, fish, seafood, poultry
Make sure you are eating quality clean proteins
When following a low carb diet one must get enough quality proteins
and fats. The best sources are Grass fed red meats, free-range poultry,
Pasture raised eggs and wild caught seafood’s. Proteins are essential for
muscle repair
What you need to know about meats
Eat only grass fed Bison, Beef, Venison, and Lamb. Grass fed meat is
much higher in many nutrients as well as healthy compounds such
as CLA (Conjugated Linoleic Acid). In fact grain fed meats are high in
Human Nutrition Stage 1 - Beginner
damaging Polyunsaturated (Omega 6) fats, which are pro inflammation in high amounts. Grass fed red meats are fantastic sources of iron
and zinc as well as B vitamins. Iron from meat is vastly more absorbable than iron from vegetables.
What you need to know about Chickens and Eggs
• Buy pasture raised eggs
“Cage Free/Free Range” and “Pasture Raised” is not the same
thing. Cage Free birds are raised in big barns, not out doors
as you may assume. Always look for “pasture raised” on your
eggs.
• Where possible eat pasture raised Chicken Meats
Pasture raised chicken and Turkey is not always easy to find so
cage free/free range is the next best thing
• Always eat your yolks
Despite the false information that has been circulated over
the last 20 years, neither egg yolks nor saturated fats have
any link to heart disease. In fact pasture raised egg yolks are
rich in nutrients that actually prevent heart disease such as
Vitamin D, Vitamin K2,
Carbohydrates
Unless you are a competitive athlete limit carbohydrates
Consuming excess carbohydrates will make weight loss very difficult,
for some people impossible. Despite what you may have read, our
body can produce some carbohydrates in the liver from proteins, a
process called “gluconeogenesis”. We get more than enough carbs
from a combination of gluconeogenesis and eating green vegetables
and a few fruits and nuts. To repeat the previous message, in western
countries we consume to many Sugars, starches and carbohydrates to
achieve optimal health.
Avoid Sugars, particularly refined sugars
Refined sugars can be linked to many issues including weight gain,
diabetes, ADD, depression, immune problems, cancer and heart disease. Refined sugars and corn syrup are obvious products to avoid.
Natural Sugars
Be wary of “natural sugars” such as pre-packaged fruit juices and processed foods produced with “natural” sweeteners. Natural sugars are
absolutely better than refined sugars and corn syrup. However in the
end sugar is still sugar. In small quantities honey and Stevia are fine to
sweeten tea or coffee. Honey has some health benefits. Still, the simple
fact is still that in western countries we consume to many Sugars,
starches and carbohydrates, and limiting these yields superior results
for both fat loss and disease prevention.
Avoid Artificial sweeteners and MSG
Artificial sweeteners such as aspartame rank among some of the highest foods on the FDA yearly complaint list. These have been linked to
weight gain and diabetes (even thought his is what they are supposed
to prevent) as well as potential links to cancer. MSG has been shown
to be neurotoxic and cause some other undesirable side effects. Be
aware of the other names that can be used for this compound such as
“hydrolyzed vegetable or soy protein”, “Natural Flavors”
Nutritional
GroundEat
Rules
HDX Fit
Human Nutrition Stage 1 - Beginner
Cooking
Water
We have stated this already but just to reiterate, the more raw your
foods, or less you cook your foods, the more nutrition you will receive
from them. However we all cook and when doing so we need to know
how to do so properly.
Try to consume around 1 oz of water for every 2lbs body weight daily. A
few points of note
Cooking oils
Only use grass fed butter and ghee or Extra virgin coconut oil to cook in.
Rules of cooking
Do not over cook your food. As stated before vegetables and fruits are
best raw. Eggs try and have over easy (Runny) or poached. Red meats
because you will be consuming grass fed meats it is safe to eat very rare.
It all comes down to personal preference most of the time but the more
rare you can eat your red meat the better it is for you. Poultry needs to
be thoroughly cooked because of the possibility of salmonella, however cook poultry on a low heat so that you cook it evenly all the way
through without
Microwaves
This is simple. Don’t use them. Ever. They create radiolytic compounds
that penetrate human cells and destroy them. Enough said.
Teflon non-stick cookware
Again very simple, do not use these. Ever. They have been shown to
emit fumes that may seriously affect the immune system, Liver and thyroid. One study showed that cooking with Teflon significantly impaired
the immune systems of children.
Fiber
Adequate fiber intake through consuming raw vegetables, some fruits
and raw nuts and seeds will more than take care of this.
• 1% dehydration equates to roughly a 10% in physical performance.
• Dehydration also causes a significant decrease in mental
performance. This is often exacerbated by the consumption of
caffeine, which further dehydrates and makes the issue worse.
• Electrolytes are essential for hydration. Without these water is
not as effective.
• When there is a need for rapid hydration, as in the case of a
sporting events or after a tough workout, remember along
with electrolytes a 6% or less carbohydrate solution is more
effective at rehydrating the body than water alone.
Digestion
Optimal digestion is essential for maximum fat loss and optimal health.
Without fully functional digestion achieving health and vitality is impossible. Initially eliminating most dairy and all gluten will start us on the
path to achieving optimal digestion. Adequate fiber intake is also beneficial to this process (see below).
Taking probiotic supplements may be necessary for those of us that
have been living a life in the fast lane (boozing, poor diet, stress). Also
foods such as lemon, lime, Aloe and ginger are very beneficial in aiding
digestion.
Sleep
Getting 8 hours sleep per night is essential for fat loss. This is because
inadequate sleep increases cortisol response (think belly fat) as well as
diminishes essential muscle building, fat fighting hormones such as Testosterone and growth hormone and increases hunger hormones such
as ghrelin and insulin.
HDX Fit public enemies
Avoid Wheat and Gluten
Gluten is probably the most concerning irritant in the modern diet. It has been linked to a multitude of diseases and illnesses even in those not
considered by the medical profession to be gluten intolerant. There are 160 known diseases that are know suspected of being related to gluten
consumption including type 1 diabetes, Lupus, asthma, arthritis and the list goes on. The most recent research shows this lectin seems to be
responsible for the negative effects of wheat products, particularly digestive disruption and immune reactions. Gluten containing foods possess
zero unique nutrients or health benefits, therefore there is no reason to have them in our diet. We suggest removing all breads, pasta, noodles,
cereals and grains from your diet to start your path to optimal vitality.
Avoid Pasteurized milk products
Pasteurized dairy and most US bovine milk products in general contain 2 potential irritants, Casein and Lactose. These two compounds seem to
be responsible for the negative effects of dairy. The human body tends to react negatively to these two compounds, particularly digestive disruption and immune reaction. These foods do contain some beneficial nutrients but they re no worth the adverse effects. Eliminate pasteurized
milk, low fat dairy products such as low fat yoghurt, non grass fed cheeses ESPECIALLY cheap processed cheeses.
Avoid Soy
Avoid Soy. It has no health benefits, is one of the most commonly genetically modified products in the USA and is packed full toxins that affect
the thyroid as well as estrogens that negatively effect fat loss and pursuit of optimal health.
Nutritional
GroundEat
Rules
HDX Fit
HDX Fit Foods that we consider
acceptable in this phase only
These foods are acceptable during the acclimation process but will be
removed as you progress to more advanced eating plans.
Rice
Does not contain gluten and is non-irritating in moderation. If you
consume rice every day you may find it hard to lose body fat quickly.
Also it has been noted that there is high arsenic content in some US
grown rice.
Quinoa
Non-irritating in moderation and also contains high levels of many
essential nutrients
Whole Beans, Peas and Lentils
These contain some useful nutrients.
Raw Grass Fed Cheese
High in calcium and some cheese are also great sources of vitamin K2.
Grass fed bovine cheese also contain CLA which has been shown to
be beneficial for muscle maintenance, posses anti cancer properties
and has some potential fat loss benefits
Goat or Sheep Cheeses and Feta
Low in the irritating casein proteins found in bovine Dairy. Like bovine
cheese sheep and goat cheese are high in calcium and some cheese
are also great sources of vitamin K2
Full Fat Greek Yoghurt
Low in carbohydrates, high in CLA and also contain probiotics which
benefit digestion. Optimal digestion is something we consider essential at HDX Fit.
Substitutes for
standard shopping items
Here are some foods or food items that can be used to substitute for
standard household staples or to make traditional dishes:
Soy sauce
Replace with coconut amino’s (never braggs aminos or similar)
Sugar
Replace with Honey. Again this is not a free license to eat a pot of
honey per day but this is a much better substitute.
Tortillas
replace with coconut or Zucchini tortillas. Also Nori seaweed wraps
can be a great wrapping for meals.
Pasta and noodles
Replace with spaghetti squash
Deserts and ice-cream
Replace with Dark Chocolate, “Raw Deserts”, coconut ice-cream, or
best of all “raw ice-cream”. These are purely treats. Treats are a once per
month occurrence.
Human Nutrition Stage 1 - Beginner
Soaking Grains and Legumes
Soak all Grains, Legumes and related products (such as quinoa) for at
least 24 hours before consuming to deactivate enzyme inhibitors. It is
the enzyme inhibitors and “anti-nutrients” that have been identified as
the main irritants in these foods. Soaking helps to alleviate the issues
associated with consuming these foods
Common Nutrient Deficiencies
Magnesium- Essential Nutrient for heart function, responsible for over
300 different biochemical reactions, essential for good blood sugar
control, essential for sound sleep, correct nervous system function and
muscle contractions,. Found in abundance in green vegetables, Nuts
and seeds.
Vitamin K2
Tells the body to send calcium to the bones and also not to put
calcium in the arteries. Essential for heart and arterial health. Found in
Grass fed butter, Grass fed beef-bison-lamb, Egg Yolks, Cheese, natto
Vitamin D3
Essential for bone health, arterial and heart health. Found in abundance in Egg yolks, Wild caught Salmon and seafood’s. Also found in
grass fed meats and poultry.
Calcium
Essential for bone health, muscle contractions, nerve function, blood
pressure control and heart health. Found in abundance in Green vegetables, Nuts, Seeds, whey protein and dairy products such as cheese,
Yoghurt,.
Iron (in Women particularly)
Iron is essential for blood health (particularly red blood cells), production of neurotransmitters such as serotonin, enzyme reactions, bone
health and maintaining healthy blood sugar. Good sources of iron
include Grass fed Red meats, Liver and other organs, Wild caught
Salmon, Dark Green Vegetables, Egg Yolks
Zinc
Essential for immune health, hormone production, carbohydrate metabolism and blood sugar control, cell health, wound healing and child
development. Great sources of Zinc include grass fed red meats, seeds
such as pumpkin seeds, nuts
Nutritional
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HDX Fit
Human Nutrition Stage 1 - Beginner
HDX Fit Shopping Cart
Proteins and healthy fats
Pasture raised eggs
Coconut
Avocado
Almonds
Macadamia nuts
Walnuts
Pecans
Grass Fed beef, Bison, Lamb
Free range Turkey and chicken
Wild Caught Salmon
Wild Caught Crab and shrimp
Low mercury Fish such as Wild
caught: Halibut, Sardines, Tilapia and
flounder
Grass fed butter and ghee
Coconut oil
Olive oil
Vegetables
Spinach
Kale
Broccoli
Cauliflower
Arugula
Romaine
Chard
Cabbage
Radish
Asparagus
Dandelion Greens
Sea Vegetables (Seaweed, Nori etc)
Red Bell peppers
Hot peppers
Onions
Garlic
Ginger
Celery
Beets
Fruits
Tomato
Cucumber
Lemon
Lime
Raspberries
Blueberries
Cranberries
Black berries
Strawberries
Apples (especially granny smith)
Pineapple
Mango
Grapefruits
Herbs and spices
Cilantro
Parsley
Fennel
Oregano
Rosemary
Dill
Cinnamon
Black Pepper
Chili Pepper
Paprika
Cumin
Turmeric
Curry
Fenugreek
Condiments
Coconut aminos
Black Pepper
Lemon juice
Vinegar
Himalayan Pink salt
Honey
Organic Mustard
Organic Ketchup
Organic coffee
Green tea1
HDX Super foods List
These are foods that have been proven to possess very high amounts of Nutrients, antioxidants or health qualities. These are the foods that we
believe should make up the majority of ones diet.
Broccoli
Raw Cacao
Almonds, Pecans and Walnuts
Spinach
Maca
Mushrooms2
Kale
Green tea 1
Avocado
Dandelion Greens
Blueberries, Raspberries,
Cranberries
Olives
Young coconut
Cilantro
Arugula
Asparagus
Pasture raised Eggs
Wild caught Salmon
Liver and other organ meats
Particularly Match Green tea
As long as you don’t have a history of fungal issues
1
2
Onions , Garlic , Ginger
Spirulina and Wheat grass
Seaweeds and sea vegetables
Lemons and limes
Parsley
Fennel
Oregano
Nutritional
GroundEat
Rules
HDX Fit
Human Nutrition Stage 1 - Beginner
Level 1 - Beginner
2-3 liters of WATER per day
(preferably with at least 300 mg of dissolved solids
per liter minimum 7.0PH , preferably in glass bottle)
www.hdxfit.com
Beginner Human Nutrition
for Health, Weight Stability &
Slow Fat Loss
Paleo Desserts
1
such as home made Paleo Brownies
Coconut Milk Ice-Cream or Cashew Nut based
Ice-Creams (such as Coconut Bliss)
Dark 70% Cacao Chocolate, Organi
Once A Week
Grains | Dairy
Brown Rice, Brown Rice Pasta, Quinoa
Ezekiel Bread, Goat Cheese, Raw Unpasteurizee Cheese
Raw Unpasteurized Yoghurt, Full Fat Greek Yoghurt
Whole Corn, Peanuts or Peanut Butter (actually a
legume not a nut), Hummus, Organic Cream
Raw Nuts & Seeds
such as Almonds, Walnuts, Macadamia Nuts
Starch Vegetables
Yams, Squash, Sweet Potatoes, Potatoes,
Pumpkin
No More Than Twice A Week
Once A Day (Nuts & Seeds)
Three to Four Times A Week
(Starch Vegetables)
All Fruits
Coconut (actually a nut) Avocado, Lemon
Lime, Granny Smith Apples, Grapefruit
Cherries, Strawberries, Raspberries
Cranberries, Bananas
At Least Once A Day
Meats | Protein
Grass Fed Bison, Beef, or Lamb
Organic Free Range Chicken
Turkey, Eggs, Wild Caught
Non Piciverous Fish &
Smaller Piciverous Fish
such as Salmon, Halibut
Wild Shrimp, Crab
Talapia, Sole, Snapper
Mahimahi, Oyster
Scallops, Muscles
Lobster
Cruciferous & Green Leafy Vegetables
(high in anticancer indoles) Broccoli, Kale, Cabbage, Spinach
Two to Three Times
A Day
As Much
As Possible
Other Non-Starch Vegetables & Herbs
Garlic, Onion, Ginger, Asparagus, Celery, Cucumber, Zucchini
Herbs such as Parsley & Cilanto, Green Beans, Olives, Tomato
Nutritional
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HDX Fit
Human Nutrition Stage 1 - Beginner
HDX Meal Plan
This meal plan is set for a 200lb person. Please scale all foods (except raw vegetables, eat as much of these as possible) back based on your own
personal weight. E.g. If you weigh 100lbs you should eat half of what is on this meal plan.
Breakfast
Day
Meal
Day 1
Grass Fed Beef or Bison and Handful of Walnuts
Cook your meat as rare as you can stand. You can add Himalayan salt and black
pepper.
6-8 oz Grass Fed Bison or Beef
2 oz Walnuts
Day 2
Grapefruit
Peel and eat. If you take any medications let us know and we will give you an
alternative.
1 Organic Grapefruit
Day 3
Pasture Eggs and Avocado
Cook eggs over easy (runny yolk). Lightly sauté spinach and onions in 1 tablespoon grass fed butter. Serve with half an avocado.
4 Whole Pasture Raised Eggs
Half an Avocado
1 Onion
4 oz Spinach
Day 4
Green Detox Juice
You can order this from Mothers Market, Wholefoods, or make it at home in vitamix, ninja, blender or food processor.
1 Cucumber (Skin on)
1 Granny Smith Apple
1 Lemon
4 oz Spinach
4 oz Kale
2 Sticks of Celery
1 Tablespoon of Raw Ginger
If you do at home start by blending or juicing the cucumber as its very juicy and
will make the process easier.
If you wish you can also add beets OR Cilantro and fennel. Cilantro and fennel are
great for heavy metal detox. If you are really brave add Dandelion greens for liver
cleanse but it’s very bitter.
Ingredients
Day 5
Chicken and Walnuts
Cook until juice runs clear when you poke the chicken with a knife or skewer. The
juice that comes out should be clear, not bloody. You can add Himalayan salt and
black pepper.
6-8 oz Free Range Chicken
¼ Cup Walnuts
Day 6
Green Smoothie
You can blend or vitamix this smoothie, either will be fine. Soak the almonds overnight before blending.
2 oz Almonds Soaked
1 Scoop Paradise Herbs ORAC GREENS
2 oz Kale
2 oz Spinach
2oz Blue Berries or Raspberries
2 Tablespoon Raw Cacao Powder
1/2 Teaspoon Cinnamon (optional)
You can shoot the Super Greens and chase it with the smoothie if you prefer.
Day 7
Tasty Sweet and Sour Sautéed Veggies and Protein
Cook meat/Fish/seafood or eggs of choice in a pan with coconut oil , ghee, or
grass fed butter. No rules apply on this particular day to the amount of proteins
you eat. Eat what ever you feel like.
Sauté half an onion with pineapple in 1-tablespoon grass fed butter. Add Garlic
and sauté for 2 mote minutes. Add broccoli and 1 chopped red bell pepper. It is
preferable you use as much veggies as you can eat. Sauté for another 5-7 minutes
and then remove all contents.
1 Head of Broccoli
1 Red Bell Pepper
Half Onion
1 Cup Pineapple Diced Very Small
4-10 Cloves Garlic Crushed and Chopped
(No limit here, amount depends
on taste preference)
6 oz Meat/Fish/Seafood/Eggs of Choice
1 Tablespoon Grass Fed Butter
2 Tablespoons Coconut Aminos
1 Teaspoon Black Pepper
Hot sauce if You Like
Nutritional
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Human Nutrition Stage 1 - Beginner
Lunch
Dressing options
• • • • Vinegar and 2 tablespoons olive oil
Coconut aminos and hot sauce (your choice on portions)
Fresh Lemon Juice and 2 tablespoons olive oil
Sweet Tahini dressing- Blend- 1 tablespoon Raw honey, 2 tablespoons Raw tahini, 2 tablespoons coconut aminos, half cup lemon
juice fresh squeezed
Day
Meal
Ingredients
Day 1
Grass Fed Bison with Arugula and Kale Salad
Place 4 oz baby kale and 4 oz arugula, half a diced red bell pepper, 2
tablespoons pumpkin seeds and dressing of choice in a bowl and mix.
Cook with 6oz grass fed beef or bison as rare as possible.
4 oz Arugula
4 oz Kale
1 oz Pumpkin Seeds
1 Red Bell Pepper
6-8 oz Grass Fed Bison or Beef
Tablespoon Grass Fed Butter to Cook
Day 2
Spinach Chicken Salad
Place 6 oz of spinach, half a diced onion, 1 tablespoon of sunflower
seeds, and dressing of choice in a bowl and mix. Serve with 6 oz of
cooked free range chicken or turkey.
6 oz Spinach
Half Onion Diced
1 Tablespoon Sunflower Seeds
6 oz Free Range Chicken or Turkey
Day 3
Cedar Plank Wild Salmon with Dandelion Greens and Romaine
Lettuce Salad
*Note- There is nothing mysterious or difficult about the cedar plank.
Just buy cedar plank and cook salmon on cedar plank instead of a
normal oven tray. The plank takes away the fishy taste.
Place 4 oz dandelion greens, 4 oz romaine lettuce, half a sliced avocado, half cup crushed macadamia nuts, and dressing of choice (I recommend sweet tahini dressing). Serve with 6 oz wild caught salmon
cooked on cedar plank.
1 Cedar Plank
4 oz Dandelion Greens
4 oz Romaine Lettuce
Half Sliced Avocado
Half Cup Crushed Macadamia Nuts
6 oz Wild Caught Salmon
Fresh lemon juice for Salmon (Optional)
Day 4
Grass Fed Bison with Arugula and Kale Salad
Place 4 oz baby kale and 4 oz arugula, half a diced red bell pepper, 2
tablespoons pumpkin seeds and dressing of choice in a bowl and mix.
Cook with 6oz grass fed beef or bison as rare as possible.
4 oz Arugula
4 oz Kale
1 oz Pumpkin Seeds
1 Red Bell Pepper
6-8 oz Grass Fed Bison or Beef
Tablespoon Grass Fed Butter to Cook
Day 5
Spinach Turkey Salad
Place 6 oz of spinach, half a diced onion, 1 tablespoon of sunflower
seeds, and dressing of choice in a bowl and mix. Serve with 6 oz of
cooked free range chicken or turkey.
6 oz Spinach
Half Onion Diced
1 Tablespoon Sunflower Seeds
6 oz Free Range Chicken or Turkey
Day 6
Cedar Plank Wild Salmon with Dandelion Greens and Romaine
Lettuce Salad
*Note- There is nothing mysterious or difficult about the cedar plank.
Just buy cedar plank and cook salmon on cedar plank instead of a
normal oven tray. The plank takes away the fishy taste.
Place 4 oz dandelion greens, 4 oz romaine lettuce, half a sliced avocado, half cup crushed macadamia nuts, and dressing of choice (I recommend sweet tahini dressing). Serve with 6 oz wild caught salmon
cooked on cedar plank.
1 Cedar Plank
4 oz Dandelion Greens
4 oz Romaine Lettuce
Half Sliced Avocado
Half Cup Crushed Macadamia Nuts
6 oz Wild Caught Salmon
Fresh lemon juice for Salmon (Optional)
Nutritional
GroundEat
Rules
HDX Fit
Day
Meal
Day 7
Brunch Sweet Potato Paleo Pancakes
(Serves 2 People)
Slice apple up into small pieces and puree in blender or food processor
(mashing a little with fork prior to blending will help). Add remaining
ingredients (except butter) to a vitamix or food processor and mix well.
Heat a large skillet over medium heat and add some coconut oil
Add mixture.
Human Nutrition Stage 1 - Beginner
Ingredients
2 Cups of Shredded Organic Sweet Potatoes
4 Vital Farms Pasture Raised Eggs
1 Apple Pureed
2 Teaspoons of Cinnamon
½ Teaspoon of Allspice
¼ Teaspoon of Himalayan Pink Salt
Dash of Nutmeg
2 Tablespoons Pasture Butter Tablespoon (for frying)
1 Tablespoon Raw Organic Maple Syrup
Cook about 2-3 minutes on each side, or until it is crispy and brown
and the inside is firm.
You can mix one tablespoon melted pasture butter and one tablespoon of raw organic maple syrup to drizzle on. Do not exceed 1
tablespoon of each.
2 Cups of Hot Organic Green Tea
with Meal increases metabolic rate/fat burn, antioxidants, fights aromatization, aids digestion.
Dinner
Day
Meal
Day 1
Gyro Style Lamb with Cucumber Yogurt Sauce
(Serves 2 People)
In a large bowl, mix together half the lamb, half of the oregano, 2 tablespoons of lemon juice, the garlic, 2 teaspoons of salt and ½ a teaspoon
of ground black pepper.
Heat 1 tablespoon of coconut oil in a large skillet over high heat. Cook
half of the lamb mixture, tossing constantly, until the lamb is cooked
through and liquid is absorbed, around 5 to 7 minutes.
Transfer the cooked mixture to a plate and repeat the process with remaining oil and lamb. In another bowl, combine the yogurt, cucumber,
remaining 1 tablespoon of lemon juice and salt and pepper to taste.
Ingredients
1 Pound Boneless Leg of Lamb, Trimmed and Thinly
Sliced
¼ Cup of Chopped Fresh Oregano, Divided
3 Tablespoons of Lemon juice, Divided
3 Cloves of Garlic, Finely Chopped
Salt and Ground Black Pepper to Taste
2 Tablespoons of Pasture Butter, Divided
1 Cup of Plain Full Fat Greek Yogurt
1 Cucumber, Halved, Seeded and Grated
2 Red Bell Peppers, Cored, Seeded and Chopped
Serve with
1 Head Steamed Broccoli (half each)
If you like Broccoli Raw please feel free to eat it raw.
Spoon the lamb onto a plate, top with peppers, the cucumber-yogurt
sauce and the remaining oregano.
Day 2
HDX Fit Burrito
(Serves 2 People)
Put the coconut oil in a pan over medium heat.
Then combine the meat, garlic, bell pepper, cumin, black pepper,
honey, chili, onion and almond butter in a pan and stirfry until the
meat is fully cooked.
Put the combined mixture in the lettuce leaves and put the sliced
avocado on top.
Wrap the lettuce leaves up burrito style, then relax and think of the
good times as you chow down on pure Southern California goodness.
1 Teaspoon of “Pasture Butter”
1 Onion, Diced
1 Clove Garlic, Crushed
1 Red Bell Pepper, Chopped
1 Teaspoon of Ground Cumin
1 Tablespoon of Almond Butter
½ Teaspoon of Crushed Chili
8oz Cup of Diced Grass Fed Beef, Bison, Free Range
Turkey or Chicken
1 Teaspoon of Black Pepper
2 Large Iceberg or Romaine Lettuce Leaves
½ an Avocado, Sliced
Tablespoon Honey
Nutritional
GroundEat
Rules
HDX Fit
Human Nutrition Stage 1 - Beginner
Dinner
Day
Meal
Day 3
HDX Paleo Baked Fried Chicken
(Serves 2 People)
Beat eggs in a bowl until they are liquid.
Place almond flour, salt and pepper in a bowl. Roll chicken in egg
mixture until completely covered. Then place chicken in almond flour
bowl and roll around until chicken is completely covered in almond
flour.
Ingredients
12 oz Chicken Breast or Thighs (approx. 6oz eachdoesn’t have to be exact)
2 Cups Almond Flour
3 Pasture Eggs Beaten
Himalayan Salt and Black Pepper if Desired
Half Stick Pasture Butter
1 Whole Head of Broccoli (Half each)
Place butter in a baking tray and melt.
Place chicken in oven dish and bake for 45-60 min in oven preheated
to 350F.
Use a skewer or knife to test the chicken, if the juice runs “clear” it is
cooked. If there is any blood color in the chicken juice cook for longer.
Day 4
HDX Fit Surf and Turf
(Serves 2 People)
Sauté beef and shrimp in 1 tablespoon grass fed butter or ghee until
shrimp are pink and beef is brown. Add 6 oz broccoli, half diced onion,
4 cloves crushed garlic, ¼ cup coconut aminos, 1 tablespoon raw
sesame seeds, juice of 1 lemon or 2 tablespoons red wine vinegar, 1
tablespoon honey.
Sauté for 6-8 minutes until broccoli is soft on the outside
Serve with black pepper and enjoy
Day 5
Chicken “Peanut” Satay
(Serves 2 People)
Sauté chicken in sesame and coconut oil. Cook until chicken is brown.
Add 2 tablespoons coconut butter (not oil) and 4 oz broccoli, 1 diced
red pepper, half diced onion, 3 tablespoons raw tahini, 4 cloves
crushed garlic and 2 tablespoons coconut aminos, 1 tablespoon raw
honey, juice of 1 lime, 1 tablespoon organic curry powder.
Sauté for 6-8 minutes until broccoli is sift on outside.
Serve with black pepper and enjoy
6 oz Grass Fed Beef or Bison
4 oz Wild Caught Shrimp
1 Tablespoon Grass Fed Butter or ghee
1 Whole Medium Bunch of Broccoli
Half Onion Diced
4 Cloves Garlic
¼ Cup Coconut Aminos
1 Tablespoon Raw Sesame Seeds
1 Lemon
1 Tablespoon Honey
8 oz Free Range Chicken or Turkey
1 Tablespoon Coconut Oil
1 Tablespoon Sesame Oil
2 Tablespoons Raw Coconut Butter (not oil)
1 Whole Head Broccoli
1 Red Bell Pepper Diced
Half Onion Diced
3 Tablespoons Raw Tahini
4 Cloves Crushed Garlic
2 Tablespoons Coconut Aminos
2 Tablespoon of Raw Honey
1 Lime
1 Tablespoon Curry Powder
Nutritional
GroundEat
Rules
HDX Fit
Human Nutrition Stage 1 - Beginner
Dinner
Day
Meal
Day 6
Sweet Thai Shrimp with Aromatic Stir-Fry Veggies
(Serves 2 People)
(If you don’t feel like shrimp you can easily replace with 8 oz chicken)
Add 1 tablespoon of coconut oil and 1 tablespoon sesame oil to frying
pan or wok. Heat on high. Add Shrimp and fry until brown.
Once brown add cumin, salt, black pepper, coconut aminos honey and
pineapple. Lower heat and let simmer for 15 minutes.
Once cooked place in large holding bowl, add cashews, sesame seeds
and stir through until mixed through evenly. Top with diced cilantro
when serving.
For vegetable seasoning place ginger, kaffir lime leaf, garlic, lemon
grass, lemon juice, orange juice and whole chili in vitamix, ninja or food
processor. Pulse blend until all chopped up small (But not fine)
In a separate pan heat 1 tablespoon coconut oil and 1 table spoon of
sesame oil. Add all vegetables and blended seasoning to frying pan
and stir-fry for 5 minutes.
Remove and serve shrimp over stir-fry vegetables
Day 7
Wild Shrimp “Fajitas”
Sauté Wild Shrimp in 2 tablespoons grass fed butter or ghee. Add
6 cloves crushed garlic, 2 tablespoons chopped cilantro and stir-fry
through for 1 minute. Add half diced onion, 1 sliced bell pepper, 1
teaspoon black pepper, half-teaspoon Himalayan pink salt, juice of 1
lime and stir-fry for another 2-4 minutes.
Serve by placing shrimp and vegetable mixture in large romaine lettuces leaves with hot sauce if you like it spicy.
Ingredients
Shrimp and Shrimp Seasoning ingredients
8 oz Wild Caught Shrimp
2 Tablespoon Coconut Oil
2 Tablespoon Sesame Oil
¼ Cup Fresh Cilantro Chopped
1 Cup Fresh Diced Pineapple
Juice of 1 Lemon
Juice of 1 Orange
2 Tablespoons Honey
¼ Cup Coconut Aminos
¼ Cup Raw Cashews (or Macadamia Nuts)
2 Tablespoon Raw Sesame Seeds
¼ Teaspoon Himalayan Salt
½ Teaspoon Black Pepper
Half Teaspoon Cumin
Veggie Stirfry Ingredients
Half Red Bell Pepper Diced
Half Small Cabbage Diced
Half Onion Diced
Seasoning for Stirfry Veggies
Half Tablespoon Grated Ginger (optional)
4 Cloves Garlic
1 Kaffir Lime Leaf
2 Sticks Diced Lemongrass
1 Chili Pepper
8 oz Wild Shrimp
2 Tablespoons Grass Fed Butter or ghee
2 Tablespoons Cilantro Chopped
Half Onion Diced
1 Bell Pepper Sliced
1 Teaspoon Black Pepper
Half Teaspoon Himalayan Pink Salt
1 Lime
Nutritional
GroundEat
Rules
HDX Fit
Human Nutrition Stage 1 - Beginner
Breakfast Nutrition Data
Nutrient
Breakfast 1
Breakfast 2
Breakfast 3
Breakfast 4
Breakfast 5
Breakfast 6
Breakfast 7
Vitamin A
na
53%
24%
576%
na
273%
151%
Vitamin C
na
120%
5%
351%
na
262%
1288%
Vitamin D
na
na
16%
na
na
na
na
Vitamin E
na
na
8%
16%
na
80%
33%
Thiamin
8%
na
4%
18%
na
6%
42 &
Riboflavin
16%
4%
16%
20%
16%
44%
51%
Niacin
24%
na
4%
8%
56%
4%
29%
B5
na
6%
17%
13%
24%
na
39%
B6
24%
6%
9%
30%
na
14%
79%
B12
80%
na
11%
na
na
na
na
Folate
na
7%
14%
53%
na
32%
117%
Calcium
na
5%
8%
36%
na
30%
31%
Iron
40%
na
16%
35%
16%
34%
31%
Magnesium
38%
5%
2%
47%
19%
83%
41%
Phosphorus
na
na
10%
na
na
6%
na
Potassium
24%
na
2%
275%
na
23%
67%
Selenium
88%
na
23%
1%
40%
na
22%
na
na
3%
na
na
4%
na
92%
na
4%
8%
30%
4%
19%
240
96
418
228
698
449
439
4
24
15
51
na
28
68
55
na
24
na
58
29
11
Sodium
Zinc
Macronutrients and Calories
Calories (g)
Carbs (g)
Fat (g)
Omega 3s (mg)
5
na
na
na
2900
na
na
Protein (g)
56
2
24
6
44
19
17
Fiber (g)
na
na
9
10
na
9
20
Notes
Fiber Content
from Vitamix
Over 50,000
ORAC Value
Vegetables
only, other
nutrients
depend on
what protein
chosen
Nutritional
GroundEat
Rules
HDX Fit
Human Nutrition Stage 1 - Beginner
Lunch Nutrition Data
Nutrient
Lunch 1
Lunch 2
Lunch 3
Lunch 4
Lunch 5
Lunch 6
Lunch 7
Vitamin A
471%
212%
628%
471%
212%
628%
762%
Vitamin C
507%
52%
149%
507%
52%
149%
18%
Vitamin D
na
na
294%
na
na
294%
16%
Vitamin E
13%
63%
20%
13%
63%
20%
12%
Thiamin
20%
4%
90%
20%
4%
90%
94%
Riboflavin
26%
28%
60%
26%
28%
60%
24%
Niacin
22%
60%
89%
22%
60%
89%
8%
B5
na
40%
58%
na
40%
58%
27%
B6
49%
23%
107%
49%
23%
107%
32%
B12
40%
na
105%
40%
na
105%
11%
Folate
50%
72%
115%
50%
72%
115%
na
Calcium
32%
12%
28%
32%
12%
28%
16%
Iron
62%
32%
36%
62%
32%
36%
24%
Magnesium
56%
23%
43%
56%
23%
43%
18%
Phosphorus
na
na
na
na
na
na
22%
39%
16%
56%
39%
16%
56%
28%
Selenium
na
71%
na
na
71%
na
23%
Sodium
na
na
103%
na
na
103%
19%
56%
28%
12%
57%
28%
12%
10%
645
460
1213
280
292
1213
282
29
15
17
22
8
17
39
Potassium
Zinc
Macronutrients and Calories
Calories (g)
Carbs (g)
Fat (g)
15
14
24
na
12
24
8
Omega 3s (mg)
na
na
3996
na
na
3996
na
Protein (g)
42
41
33
31
43
33
12
Fiber (g)
15
8
11
26
5
11
7
Notes
Nutritional
GroundEat
Rules
HDX Fit
Human Nutrition Stage 1 - Beginner
Dinner Nutrition Data
Nutrient
DInner 1
DInner 2
DInner 3
DInner 4
DInner 5
DInner 6
DInner 7
Vitamin A
147%
57%
51%
38%
89%
90%
75%
Vitamin C
811%
178%
482%
452%
626%
558%
253%
Vitamin D
na
na
na
22%
na
88%
88%
Vitamin E
28%
20%
16%
23%
19%
36%
25%
Thiamin
42%
8%
40%
28%
24%
101%
12%
Riboflavin
81%
22%
28%
41%
35%
45%
14%
Niacin
95%
40%
127%
36%
44%
64%
38%
B5
32%
6%
21%
23%
32%
44%
4%
B6
64%
50%
76%
47%
37%
123%
25%
B12
92%
12%
17%
43%
na
40%
40%
Folate
75%
13%
51%
48%
59%
119%
14%
Calcium
52%
2%
15%
24%
17%
51%
8%
Iron
32%
16%
27%
38%
23%
120%
35%
na
15%
32%
28%
24%
152%
24%
Magnesium
Phosphorus
na
na
na
na
na
na
na
Potassium
51%
12%
45%
29%
33%
43%
15%
Selenium
22%
na
89%
70%
20%
150%
120%
na
na
na
na
na
na
na
40%
30%
23%
46%
34%
77%
18%
748
336
452
363
476
1175
336
34
22
21
20
36
92
18
Sodium
Zinc
Macronutrients and Calories
Calories (g)
Carbs (g)
Fat (g)
44
13
22
6
16
60
2
Omega 3s (mg)
na
na
na
na
1700
na
na
Protein (g)
54
31
46
38
47
45
44
Fiber (g)
10
8
8
8
9
na
2.5
Notes
Nutritional
GroundEat
Rules
HDX Fit
Human Nutrition Stage 1 - Beginner
Cumulative Nutrition Data
Nutrient
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Vitamin A
618%
322%
703%
1085%
301%
991%
988%
Vitamin C
1318%
350%
636%
1310%
678%
969%
1559%
Vitamin D
0%
0%
310%
22%
0%
382%
104%
Vitamin E
41%
83%
44%
52%
82%
136%
70%
Thiamin
70%
12%
134%
66%
28%
197%
106%
Riboflavin
123%
54%
104%
87%
79%
149%
89%
Niacin
141%
100%
220%
66%
160%
157%
75%
B5
32%
52%
96%
36%
96%
102%
70%
B6
137%
79%
192%
126%
60%
244%
136%
B12
212%
12%
133%
83%
0%
145%
51%
Folate
125%
92%
180%
151%
131%
266%
131%
84%
19%
51%
92%
29%
109%
55%
134%
48%
79%
135%
71%
190%
90%
94%
43%
77%
131%
66%
278%
83%
Calcium
Iron
Magnesium
0%
0%
10%
0%
0%
6%
22%
Potassium
Phosphorus
114%
28%
103%
343%
49%
122%
110%
Selenium
110%
71%
112%
71%
131%
150%
165%
0%
0%
106%
0%
0%
107%
19%
188%
58%
39%
111%
92%
93%
47%
1633
892
2083
871
1466
2837
1057
67
61
53
93
44
137
125
114
27
70
6
86
113
21
5
0
3996
0
4600
3996
0
152
74
103
75
134
97
73
25
16
28
44
14
20
30
Sodium
Zinc
Macronutrients and Calories
Calories
Carbs
Fat
Omega 3s
Protein
Fiber
Notes
Nutritional
GroundEat
Rules
HDX Fit
Human Nutrition Stage 1 - Beginner
Carb Chart
Fruit Index
Serving Size
Grams of Carbs
Grams of Fiber
Calories
Avg Glycemic #
Apple
1/2 cup
7 grams
1.5 grams
32 calories
38
Dried Apricot
1/2 cup
36 grams
5 grams
157 calories
31
Fresh Apricot
1/2 cup
7.5 grams
1.5 grams
40 calories
57
Banana
1/2 cup
15 grams
2 grams
67 calories
52
Blackberry
1/2 cup
3.5 grams
4 grams
31 calories
40
Blueberry
1/2 cup
9 grams
2 grams
42 calories
53
Cantaloupe
1/2 cup
7 grams
1 grams
26 calories
65
Casaba Melon
1/2 cup
5 grams
1 grams
24 calories
65
Cherry
1 sweet cherry
1 grams
0 grams
5 calories
22
Cranberry
1 ounce
2 grams
1 grams
13 calories
n/a
Date
1/4 cup
24 grams
3 grams
105 calories
103
Feijoa
1/2 cup
11 grams
2 grams
59 calories
n/a
Figs
1/4 cup
23 grams
4 grams
93 calories
61
Grape
1/2 cup
13 grams
1 grams
52 calories
46
Grapefruit
1 medium, pink
11 grams
2 grams
52 calories
25
Guava
1/2 cup
7 grams
4.5 grams
61 calories
n/a
Honeydew
1/2 cup
7 grams
1 grams
31 calories
65
Kiwi
1 medium
9 grams
2 grams
46 calories
53
Lemons
1 tablespoon juice
4 grams
0 grams
12 calories
n/a
Lime
1 tablespoon juice
1 grams
0 grams
4 calories
n/a
Mango
1/2 cup
13 grams
1.5 grams
54 calories
51
Nectarine
1/2 cup
6 grams
1 grams
31 calories
42
Orange
1/2 cup
8.4 grams
2 grams
32 calories
42
Papaya
1/2 cup
6 grams
1 grams
27 calories
59
Peach
1/2 cup
6.5 grams
1 grams
30 calories
42
Pear
1/2 cup
10 grams
2.5 grams
32 calories
38
Pineapple
1/2 cup
10 grams
1 grams
41 calories
59
Plum
1/2 cup
8 grams
1 grams
38 calories
39
Pomegranate
1 ounce
5 grams
0 grams
19 calories
67
Prune
1/2 cup
49 grams
6 grams
209 calories
29
Raisin
1/4 cup
31 grams
1.5 grams
123 calories
64
Raspberry
1/2 cup
3.5 grams
4 grams
32 calories
40
Strawberry
1/2 cup
5 grams
1.5 grams
26 calories
40
Strawberry Guava
3 ounces
10 grams
4.5 grams
58 calories
n/a
Tangerine
1/2 cup
11 grams
2 grams
52 calories
42
Watermelon
1/2 cup
5.5 grams
0 grams
23 calories
72
Nutritional
GroundEat
Rules
HDX Fit
Human Nutrition Stage 1 - Beginner
Carb Chart
Vegetable Index
Serving Size
Grams of Carbs
Grams of Fiber
Calories
Avg Glycemic #
Artichoke
1/2 Cup
3
7
45
?
Asparagus
1/2 Cup
1
1.5
13
?
Avocado
1/2 Cup
1
5
120
?
Green Beans
1/2 Cup
2
2
17
1
Beet
1/2 Cup
4.5
2
29
64
Bok Choy
1 Cup
1
1
9
1
Broccoli
1/2 Cup
2
1
15
1
Brussel Sprout
1/2 Cup
2
1.5
19
1
Cabbage
1/2 Cup
1.5
1
11
1
Red Cabbage
1/2 Cup
2
1
14
1
Carrots
1/2 Cup
4
2
26
32
Cauliflower
1/2 Cup
1.5
1
12
1
Celery
1/2 Cup
1
1
8
1
Celery Root
1/2 Cup
4
1
12
2
Chard
1 Cup
0.7
0.6
7
1
Collard Greens
1 Cup
1
1
11
1
Corn
1/2 Cup
18
3
89
54
Cucumber
1/2 Cup
2
0.5
8
1
Eggplant
1/2 Cup
1
1.5
10
1
Fennel
1/2 Cup
2
1.5
14
1
Green Onions
1/2 Cup
3
1.5
16
1
Kale
1/2 Cup
2
2
17
2
Leeks
1/2 Cup
6.5
1
28
3
Lettuce
1 Cup
0.6
0.5
7
0
Jicama
1 Ounce
1
1
11
0
Mushroom
1/2 Cup
1
0.5
8
1
Portabella
1/2 Cup
1.5
0.5
11
1
Okra
1/2 Cup
2
2
15
1
Olives
1 Ounce
2
2
15
1
Onions
1/2 Cup
6
1
32
1
Parsnips
1/2 Cup
9
3
50
5
Peas
1/2 Cup
7
4
59
4
Sugar Snaps
1/2 Cup
2.5
1
21
1
Bell Pepper - Green
1/2 Cup
2.5
1
15
1
Bell Pepper - Red
1/2 Cup
3
1.5
15
1t
Jalapeno
1/4 Cup
1
1.5
7
1
Nutritional
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Rules
HDX Fit
Human Nutrition Stage 1 - Beginner
Carb Chart
Vegetable Index (cont.)
Serving Size
Grams of Carbs
Grams of Fiber
Calories
Avg Glycemic #
Potato
1/2 Cup
12
2
58
85
Pumpkin
1/2 Cup
3.5
0.5
15
2
Radish
1/2 Cup
1
1
9
0
Rutabaga
1/2 Cup
4
2
25
2
Spinach
1 Cup
4
0.7
7
0
Sprouts
1 Cup
1
0.6
8
0
Butternut Squash
1/2 Cup
7
1.5
32
2
Acorn Squash
1/2 Cup
7.5
3
42
3
Spaghetti Squash
1/2 Cup
4
1
21
1
Sweet Potato
1/2 Cup
18
3
92
9
Tomatillos
1/2 Cup
3
1
21
1
Tomatoes
1/2 Cup
2.5
1
16
1
Turnip
1/2 Cup
3
1
18
72
Water Chestnuts
1/2 Cup
13
2
60
?
Zucchini
1/2 Cup
1.5
1
10
1
Nut Index (based on 1 ounce serving size)
Calories
Total Carbs
Fiber
Net carbs
Saturated
Fat
Mono. Fat
Omega 3
Fat
Omega 6
Fat
Almonds
161
6.1
3.4
2.7
1
8.6
0.2
3.4
Brazil Nuts
184
3.4
2.1
1.3
4.2
6.9
0.05
5.8
Cashews
155
9.2
0.9
8.1
2.2
6.7
0.2
2.2
Chestnuts
60
12.8
2.3
10.5
0.1
0.2
0.03
0.22
Chia Seeds
137
12.3
10.6
1.7
0.9
0.6
4.9
1.6
Coconut
185
6.6
4.6
2
16
0.8
0
0.2
Flax Seeds
150
8.1
7.6
0.5
1
2.1
6.3
1.7
Hazelnuts
176
4.7
2.7
2
1.3
12.8
0.24
2.2
Macadamia Nuts
201
4
2.4
1.6
3.4
16.5
0.06
0.36
Peanuts
159
4.5
2.4
2.1
1.9
6.8
0
4.4
Pecans
193
3.9
2.7
1.2
1.7
11.4
0.28
5.8
Pine Nuts
188
3.7
1
2.7
1.4
5.3
0.31
9.4
Pistachios
156
7.8
2.9
5.8
1.5
6.5
0.71
3.7
Pumpkin Seeds
151
5
1.1
3.9
2.4
4
0.51
5.8
Sesame Seeds
160
6.6
3.3
3.3
1.9
5.3
0.11
6
Sunflower Seeds
164
5.6
2.4
3.2
1.2
5.2
0.21
6.5
Walnuts
183
3.8
1.9
1.9
1.7
2.5
2.5
10.7
Nutritional
GroundEat
Rules
HDX Fit
Human Nutrition Stage 1 - Beginner
Vital Nutrient Chart
Vitamin B1 - Thiamin
At HDX Fit we prefer our clients to prioritize real foods to supplements.
Hence we have constructed this chart showing all the major vital nutrients and which foods contain them in the highest quantity. We have
also listed the heat sensitivity i.e. which nutrients are destroyed more
easily by heat.
Water Soluble
Nutrients that are very heat sensitive such as vitamin C will be marked
as HIGH under heat sensitivity, indicating a preference to eating the
foods that contain these raw. The reason why wholefood sources are
better is that they contain all the cofactors and enzymes required to
absorb these foods properly. This is also why if one must take vitamins
we recommend taking raw whole food vitamins such as Paradise
Herbs Whole Foods Multi.
DV = Daily Value = Daily Required intake
VITAMIN A
Heat sensitivity: Moderate
Role in the body and deficiency symptoms:
An essential nutrient required by the body for maintaining cellular
function and consequently a wide array of organ functions. Deficiency
of vitamin B1 leads to wholesale degeneration of the body, particularly
the nervous and circulatory systems, and eventually death. Over-consumption of vitamin B1 is unknown and studies show that amounts
taken well in excess of the DV can actually enhance brain functioning.
Food
Vitamin B1 per 100 grams
Tahini
1.6mg (106% DV)
Sunflower Seeds
1.48mg (99% DV)
Pork Chops
1.2mg (83% DV)
Pistachio’s
0.87mg (58% DV)
Macadamia Nuts
0.7mg (47% DV)
Fat Soluble
Wild Salmon, Tuna and other Fish
0.5 mg (33% DV)
Heat Sensitivity: Moderate
Pecans
0.66mg (44% DV)
Role in the body and deficiency symptoms:
An essential vitamin required for vision, gene transcription, boosting
immune function, and great skin health. A deficiency in vitamin A can
lead to blindness and increased viral infection.
Food
Vitamin A per 100 grams
Liver
75333IU (1507% DV)
Paprika, Cayenne, Red Chili
41610 IU (832% DV)
Sweet Potato
19218IU (384% DV)
Carrots
16706IU (334% DV)
Kale
15376IU (308% DV)
Spinach
Butternut Squash
Red Bell Peppers
Note Certain Herbs and Spices are also High in Vitamin B1- cilantro,
mustard, sage, rosemary
Vitamin B2 – Riboflavin
Water Soluble
Heat sensitivity: Moderate
Role in the body and deficiency symptoms:
Required for proper energy metabolism and a wide variety of cellular
processes. A deficiency of riboflavin can lead to cracking and reddening of the lips, inflammation of the mouth, mouth ulcers, soar throat,
and even iron deficiency anemia.
9385IU (188% DV)
Food
11155IU (223% DV)
Liver
4.6mg (270% DV)
Almonds
1.01mg (60% DV)
Wild Salmon, Tuna and other Fish
0.49mg (29%) DV
Sesame Seed and Tahini
0.47mg (27% DV)
Sundried Tomatoes
0.49mg (29% DV)
3131IU (63% DV)
NOTE Herbs and Spices are also High in Vitamin A - parsley,
basil, oregano
Grass Fed Beef and Bison
Vitamin B2 per 100 grams
0.19 (11% DV)
Nutritional
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Rules
HDX Fit
Human Nutrition Stage 1 - Beginner
Vitamin B3 – Niacin
Vitamin B5 - Pantothenic Acid
Water Soluble
Water Soluble
Heat Sensitivity: Moderate
Role in the body and deficiency symptoms:
An essential vitamin required for processing fat in the body, lowering
cholesterol levels, and regulating blood sugar levels. A deficiency of
niacin leads to pellagra, a condition characterized by diarrhea, dermatitis, dementia, inflammation of the mouth, amnesia, delirium, and if
left untreated, death. Even a slight deficiency of niacin can lead to irritability, poor concentration, anxiety, fatigue, restlessness, apathy, and
depression. Niacin, Vitamin B3, is a water-soluble vitamin that is well
regulated by the body, thus overdose is rare, and only occurs when
niacin is taken in the form of supplements.
Food
Wild Salmon, Tuna and other Fish
Liver
Paprika
Grass Fed Beef, Bison, Venison
Vitamin B3 per 100 grams
18.8mg (94% DV)
16.7mg per 100g serving or
270% DV
15.3mg (77% DV)
36.6mg (183% DV)
Free Range Chicken
13.3mg (66% DV)
Free Range Pork and Bacon
11.6mg (58% DV)
Sun Dried Tomatoes
9.1mg (45% DV)
Heat Sensitivity: Moderate
Role in the body and deficiency symptoms:
An essential vitamin required by the body for cellular processes and
optimal maintenance of fat. A deficiency of vitamin B5 is rare, however,
when it does occur is usually seen in the form of irritability, fatigue,
apathy, numbness, paresthesia, and muscle cramps. It can also lead to
increased sensitivity to insulin, or hypoglycemia. Pantothenic Acid, Vitamin B5, is a water-soluble vitamin that is well regulated by the body,
thus overdose is rare, and may only be noticed in the form of slight
digestive complaints or diarrhea.
Food
Liver
Vitamin B5 per 100 grams
8.3mg (83% of DV)
Sunflower Seeds
7.1mg (71% DV)
Whey Powder
5.6mg (56% DV)
Mushrooms
3.6mg (36% DV)
Caviar
3.5mg (35% DV)
Sundried Tomatoes
2.1mg (21% DV)
Wild Salmon, Tuna and other Fish
1.9mg (19% DV)
Avocados
1.5mg (15% DV)
Nutritional
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HDX Fit
Vitamin B6
Human Nutrition Stage 1 - Beginner
Folate (Vitamin B9)
Water Soluble
Water Soluble
Heat Sensitivity: Moderate
Heat Sensitivity: High
Role in the body and deficiency symptoms:
Vitamin necessary for the proper maintenance of red blood cell metabolism, the nervous system, the immune system, and many other
bodily functions. Over time, a deficiency in vitamin B6 can lead to skin
inflammation (dermatitis) depression, confusion, convulsions, and
even anemia. Recent studies also suggest that a diet low in vitamin B6
increases risk of heart attack. Conversely, too much vitamin B6 taken
from supplements can lead to nerve damage in the arms and legs.
Role in the body and deficiency symptoms:
A vitamin with many rich natural sources. Vitamin B9 (folate) is required
for numerous body functions including DNA synthesis and repair, cell
division, and cell growth. A deficiency of folate can lead to anemia in
adults, and slower development in children. For pregnant women,
folate is especially important for proper fetal development. Folate, Vitamin B9, is a water-soluble vitamin that is well regulated by the body,
thus overdose is rare in natural food sources, and can only occur from
supplements.
Food
Vitamin B6 per 100 grams
Raw Garlic
0.235mg (62% DV)
Pistachios
1.7mg (85% DV)
Liver
1.04mg (52% DV)
Wild Salmon, Tuna and other Fish
0.94mg (47% DV)
Sunflower Seeds
0.81mg (40% DV)
Pork
0.74mg (37% DV)
Hazel Nuts
0.62mg (31% DV)
Chicken
0.6mg (30% DV)
Whey Powder
0.58mg (29% DV)
Grass Fed Beef and Bison
0.38mg (19% DV)
Baked Potato
0.31mg (16% DV)
Raw Avocado
0.26mg (13% DV)
Walnuts
0.54mg (27% DV)
Food
Liver
Vitamin B9 per 100 grams
691μg (173% of the DV)
Sunflower Seeds
238μg (60% DV)
Spinach, Kale
194μg (49% DV)
Been Sprouts
172μg (43% DV)
Asparagus
149μg (37% DV)
Broccoli
56μg (14% DV)
Avocado
81μg (20% DV)
Romaine
136μg (34% DV)
Walnuts
98μg (25% DV)
Flax Seeds
87μg (22% DV)
Nutritional
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Rules
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Cobalamin (Vitamin B12)
Human Nutrition Stage 1 - Beginner
Vitamin C
Water Soluble
Water Soluble
Heat Sensitivity: Moderate
Heat Sensitivity: Extremely sensitive
Role in the body and deficiency symptoms:
Vitamin B12, or Cobalamin, is the largest and most complex vitamin
currently known to man. A slight deficiency of vitamin B12 can lead to
anemia, fatigue, mania, and depression, while a long term deficiency
can cause permanent damage to the brain and central nervous system. Vitamin B12 can only be manufactured by bacteria and can only
be found naturally in animal products (hence why vegans need to take
a B12 supplement), however, synthetic forms are widely available. Vitamin B12 can be consumed in large doses because excess is excreted
by the body or stored in the liver for use when supplies are scarce.
Stores of B12 can last for up to a year.
Role in the body and deficiency symptoms:
An essential nutrient required by the body for the development and
maintenance of scar tissue, blood vessels, and cartilage. Vitamin C is
also necessary for creating ATP, dopamine, peptide hormones, and
tyrosine. As a powerful antioxidant, vitamin C helps lessen oxidative
stress to the body and is thought to lower cancer risk.
Food
Oysters, Muscles, Clams
Liver
Grass Fed Beef, Bison, Lamb
Vitamin B12 per 100 grams
24 to 98.9μg (400-1600% DV)
85.7μg per (1428% DV)
5.82 to 6.18μg (97- 103% DV)
serving
Caviar
20μg (333% DV)
Octopus
36μg (600% DV)
Fish
19μg (317% DV)
Crab and Lobster
Eggs
11.5μg (192% DV)
1.95μg (33% DV)
Food
Red and Green Chilies
Vitamin C per 100 grams
242.5mg (404% DV)
Guava
228mg (381% DV)
Bell Peppers
184mg (206% DV)
Kale
120mg (200% DV)
Broccoli, Brussels Sprouts, Cauliflower
89mg (149% DV)
Kiwi Fruit
93mg (155% DV)
Papaya
62mg (103% DV)
Orange and Tangerine
59mg (99% DV)
Strawberries
59mg (99% DV)
Acerola
Black Currents
Pineapple
Sundried Tomato
1678mg (2796% DV)
181mg (302% DV)
48mg (80% DV)
102mg (170% DV)
Tomato
23mg (39% DV)
Red Cabbage
57mg (95% DV)
Cayenne Pepper
76mg (127% DV)
Nutritional
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Rules
HDX Fit
Vitamin D
Human Nutrition Stage 1 - Beginner
Vitamin E
Fat Soluble
Fat Soluble
Heat Sensitivity: Moderate
Heat Sensitivity: Moderate
Role in the body and deficiency symptoms:
An essential vitamin required by the body for the proper absorption
of calcium, bone development, control of cell growth, neuromuscular
functioning, proper immune functioning, and alleviation of inflammation. A deficiency in vitamin D can lead to rickets, a disease in which
bones fail to properly develop. Further, inadequate levels of vitamin D
can lead to a weakened immune system, increased cancer risk, poor
hair growth, and osteomalacia, a condition of weakened muscles and
bones. Conversely, excess vitamin D can cause the body to absorb
too much calcium, leading to increased risk of heart attack and kidney
stones. The current U.S. DV for vitamin D is 600 IU (international units)
and the toxicity threshold for vitamin D is thought to be 10,000 to
40,000 IU/day. Vitamin D is oil soluble, which means you need to eat
fat to absorb it. It is naturally found mainly in fish oils, fatty fish, and to
a lesser extent in beef liver, cheese, egg yolks, and certain mushrooms.
Vitamin D is also naturally made by your body when you expose your
skin to the sun, and thus, is called the sunshine vitamin.
Role in the body and deficiency symptoms:
Helps prevent oxidative stress to the body, and other vitamins within
the body. Adequate amounts of vitamin E can help protect against
heart disease, cancer, and age related eye damage (macular degeneration). Conversely, too much vitamin E from supplements can lead to
excessive bleeding, or hemorrhaging. Vitamin E foods, like the ones
listed below, are considered to be safe and healthy.
Food
Cod Liver Oil
Fatty Fish (Herring, Salmon, Tuna)
Vitamin D per 100 grams
10001IU (1667% DV)
Up to 1628IU (1667% DV)
Oysters
320IU (80% DV)
Caviar
232IU (58% DV)
Eggs
37.0IU (9% DV)
Mushrooms
27.0IU (7% DV)
Food
Sunflower Seed
Paprika and Red Chili
Vitamin E per 100 grams
36.6mg (222% DV)
30mg (199% DV)
Almonds
26.2mg (175% DV)
Pine Nuts
9.3mg (62% DV)
Spinach
3.5mg (24% DV)
Pickled Olives
3.81mg (25% DV)
Dried Apricots
4.3mg (29% DV)
Taro
3.9mg (26% DV)
Hazel Nuts
15mg (74% DV)
Flax Oil
7.5mg (85% DV)
Nutritional
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HDX Fit
Human Nutrition Stage 1 - Beginner
Vitamin K
Calcium
Fat Soluble
Heat Sensitivity: Low
Heat Sensitivity: Low
Role in the body and deficiency symptoms:
Essential for protein modification and blood clotting. Recent studies
suggest that vitamin K may play a role in treating osteoporosis and
Alzheimer’s, and that consuming increased levels of vitamin K can
help protect against cancer and heart disease. Unless you are taking
medication to prevent blood clots, like Warfarin or Coumadin, there is
no known risk of vitamin K toxicity, and no reason not to eat a lot of it.
Food
Green Herbs
Dark Leafy Greens
Spring Onions
Brussels Sprouts
Broccoli
Vitamin K per 100 grams
1715μg (2143% DV)
882μg (1103% DV)
207μg (259% DV)
94μg (242% DV)
141μg (176% DV)
Asparagus
80μg (100% DV)
Cabbage
76μg (95% DV)
Cucumber
77μg (96% DV)
Role in the body and deficiency symptoms:
Calcium is necessary for the growth and maintenance of strong teeth
and bones, nerve signaling, muscle contraction, and secretion of
certain hormones and enzymes. A deficiency in calcium can lead to
numbness in fingers and toes, muscle cramps, convulsions, lethargy,
loss of appetite, and abnormal heart rhythms. Conversely, excess
calcium (particularly from supplements) can lead to kidney stones,
calcification of soft tissue, and increased risk of vascular diseases like
stroke and heart attack.
Food
Calcium per 100 gram
Sesame Seeds
989mg (99% DV)
Almonds
266mg (27% DV)
Leafy Greens (romaine, spinach,
kale, arugula etc.)
190mg (19% DV)
Brazil
160mg (16% DV)
Herring
Whey Powder
Dried Green Herbs
74mg (7% DV)
796mg (80% DV)
2132mg (213%DV)
Nutritional
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HDX Fit
Copper
Heat Sensitivity: Low
Role in the body and deficiency symptoms:
Copper is an essential mineral required by the body for bone & connective tissue production, and for coding specific enzymes that range
in function from eliminating free radicals to producing melanin. A
deficiency in copper can lead to osteoporosis, joint pain, lowered
immunity, and since copper is essential for the absorption of iron,
anemia. Conversely, over-consumption of copper will lead to cramps,
diarrhea, and vomiting in the short term, and can lead to depression,
schizophrenia, hypertension, senility, and insomnia in the long term.
The stomach needs to be acidic in order to absorb copper and thus
antacids interfere with the absorption of copper, as does milk.
Food
Liver
Oysters
Copper per 100 gram
15mg (753% DV)
1-8mg (37%-500% DV)
Sesame Seeds
4.1mg (204% DV)
Cacao and Cocoa
3.8mg (189% DV)
All Nuts
Calamari and Lobster
Between 1.16 mg to 2.2mg (59%
to 111% DV)
2.1mg (106% DV)
Sunflower Seed
1.8mg (92% DV)
Sundried Tomatoes
1.4mg (71% DV)
Pumpkin Seed
0.4mg (70% DV)
Shiitake Mushrooms
0.9mg (45% DV)
Portobello Mushrooms
0.4mg (20% DV
Ginger
0.4mg (20% DV
Human Nutrition Stage 1 - Beginner
Nutritional
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HDX Fit
Human Nutrition Stage 1 - Beginner
Iodine
Heat Sensitivity: Moderate
Role in the body and deficiency symptoms:
Iodine is a chemical element essential for the production of thyroid hormones that regulate growth and metabolism. Diets deficient in iodine
increase the risk of retarded brain development in children (cretinism), mental slowness, high cholesterol, lethargy, fatigue, depression, weight
gain, and goiter: a swelling of the thyroid gland in the neck.
Food
Serving Size
Iodine
Dried Seaweed
1/4 ounce
Cod
3 ounces
99µg (66% DV)
Baked Potato with Peel
1 medium
60µg (40% DV)
Shrimp
3 ounces
35µg (23% DV)
Turkey Breast, Baked
3 ounces
34µg (23% DV)
Tuna, Canned in Oil
3 ounces (1/2 can)
17µg (11% DV)
Egg, Boiled
1 large
> 4,500µg (4.5 mg) (3000% DV)
12µg (8% DV)
Iron
Heat Sensitivity: Moderate
Role in the body and deficiency symptoms:
Iron is an essential mineral used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia (fatigue/weakness), and a
chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism, causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is rare and usually only occurs
when people take supplements. Iron from natural food sources like the ones listed below, are considered safe and healthy. Iron is better absorbed from heme (meat) sources than plant sources.
Food
Raw Cacao or Cocoa
Liver
Clams Oysters Mussels
Pumpkin Seeds
Iron per 100grams
36mg (200% DV)
30.5mg (170% DV)
27mg (150% DV)
15mg (83% DV)
Sesame Seed
14.8mg (82% DV)
Caviar
11.9mg (66% DV)
Sundried Tomatoes
9.1mg (51% DV)
Sunflower Seeds
5.3mg (29% DV)
Dried Apricots
6.3mg (35% DV)
Spinach
3.6mg (20% DV)
Nutritional
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Rules
HDX Fit
Human Nutrition Stage 1 - Beginner
Magnesium
Heat Sensitivity: Moderate
Phosphorus
Heat Sensitivity: Moderate
Role in the body and deficiency symptoms:
Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune
system, maintaining heart rhythm, and building strong bones. Magnesium is also involved in at least 300 biochemical reactions in the body.
A deficiency in magnesium can lead to muscle spasms, cardiovascular
disease, diabetes, high blood pressure, anxiety disorders, migraines,
osteoporosis, and cerebral infarction. Conversely, consuming too much
magnesium typically causes diarrhea as the body attempts to excrete
the excess.
Role in the body and deficiency symptoms:
Phosphorus is an essential nutrient required for proper cell functioning, regulation of calcium, strong bones and teeth, and for making
ATP (adenosine triphosphate) a molecule which provides energy to
our cells. A deficiency in phosphorus can lead to lowered appetite,
anemia, muscle pain, improper bone formation (rickets), numbness,
and a weakened immune system. Phosphorus is found in almost
every food, and as such, deficiency is rare. Conversely consuming too
much phosphorus causes the body to send calcium from the bones
to the blood in an attempt to restore balance. This transfer of calcium
weakens bones, and can cause calcification of internal organs, increasing risk of heart attack and other vascular diseases. Some scientific
research suggests that phosphorus is more easily absorbed from meat
products, and you can only absorb half of the phosphorus contained
in plant foods.
Food
Magnesium per 100 grams
Pumpkin Seeds
535 mg (134% DV)
Raw Cacao or Cocoa
499mg (125% DV)
Flax Seeds, Sesame Seeds, Tahini
392mg (92% DV)
Brazil Nuts
376mg (94% DV)
Sunflower Seeds
325mg (81% DV)
Almonds (and Almond Butter),
Cashews, Pine Nuts
Halibut
Dates
Avocados
Food
Pumpkin and Sunflower Seeds
Phosphorus per 100 grams
1172mg (117% DV)
Sesame Seed and Tahini
774mg (77% DV)
286mg (72% DV)
Brazil Nuts
725mg (73% DV)
107mg (27% DV)
Bacon
591mg (17% DV)
Flax Seeds
591mg (17% DV)
Whey Powder
932mg (93% DV)
43mg (11% DV)
29mg (7% DV)
Seaweed and Spirulina
195mg (49% DV)
Raw Cacao and Cocoa
734mg (73% DV)
Walnuts
158mg (40% DV)
Salmon and Halibut
285mg (29% DV)
Spinach and Kale
88mg (22% DV)
Nutritional
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Human Nutrition Stage 1 - Beginner
Potassium
Heat Sensitivity: Moderate
Selenium
Heat Sensitivity: Moderate
Role in the body and deficiency symptoms:
Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue,
irritability, and hypertension (increased blood pressure). Unless you are
on dialysis, or have a special condition, overdose of potassium from
natural sources is nearly impossible; however, it is possible to consume
too much potassium via potassium salts, which can lead to nausea,
vomiting, and even heart attack. Potassium from natural food sources
like the ones listed below, are considered safe and healthy.
Role in the body and deficiency symptoms:
Selenium is required by the body for proper functioning of the thyroid
gland, and may help protect against free radical damage and cancer.
A deficiency in selenium can lead to pain in the muscles and joints,
unhealthy hair, and white spots on the fingernails. In long-term cases it
may even lead to Hashimoto’s disease, a condition in which the bodies
own immune system attacks the thyroid.
Food
Potassium per 10 grams
Dark Leafy Greens (Kale, Spinach
etc.)
558mg (16% DV)
Baked Potatoes with Skin
558mg (16% DV)
Dried Apricots
1162mg (33% DV)
Baked Squash
437mg (12% DV)
Wild Salmon
628mg (18% DV)
Avocados
485mg (14% DV)
Mushrooms
396mg (11% DV)
Sundried Tomatoes
3427mg (98% DV)
Raw Cacao or Cocoa Powder
2509mg (72% DV)
Whey Powder
2289mg (65% DV)
Dried Seaweed (Nori etc.)
1363mg (39% DV)
Food
Brazil Nuts
Oysters, Mussels, Shellfish
Selenium per 100 grams
1917μg (2739% DV)
(96μg or 137% DV in one single Nut)
154μg (220% DV)
Liver
166% of the DV
Fish such as Anchovies,
Herring, Salmon and Tuna
52μg (74% DV)
Sunflower Seeds
79μg (113% DV)
Caviar
65.5μg (94% DV)
Bacon
65μg (93% DV)
Lobster, Crab, Shrimp
39.6μg (57% DV) to 59.2μg (85% DV)
Nutritional
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Zinc
Heat Sensitivity: Moderate
Role in the body and deficiency symptoms:
Zinc is an essential mineral required by the body for maintaining a
sense of smell, keeping a healthy immune system, building proteins,
triggering enzymes, and creating DNA. Zinc also helps the cells in your
body communicate by functioning as a neurotransmitter. A deficiency
in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye
and skin lesions, impaired appetite, and depressed immunity. Conversely, consuming too much zinc can disrupt absorption of copper
and iron, as well as create large amounts of toxic free radicals. If you
have a zinc deficiency, than animal foods are better sources of zinc
than plant foods.
Food
Oysters
Zinc per 100 grams
16-182mg (110%-1200% DV)
Liver
12mg (81% DV)
Grass Fed Beef, Bison, Venison
10mg (70% DV)
Pumpkin Seeds
10mg (70% DV)
Raw Cacao or Cocoa Powder
9.6mg (64% DV)
Lamb
8.7mg (58% DV)
Crab
7.6mg (51% DV)
Pork
5mg (33% DV)
Chicken
2.9mg (19% DV)
Lobster
2.9mg (19% DV)
Cashews
5.6mg (37% DV)
Almonds
3.5mg (24% DV)
Sesame Seeds
10.5mg (70% DV)
Human Nutrition Stage 1 - Beginner