Bioidentical Hormones & Medical Weight Loss

NBH Body for Life

Simple guides for achieving and maintaining your NBH Body for Life.*
These guides are designed to provide your body with a chemistry and metabolism that uses
the best science to maximize your brains power, fine tune your bodys chemistry (metabolism),
rid your body of excess body fat (the unhealthy portion) and protect against heart disease,
cancer, diabetes, auto-immune diseases, poor digestion, hypertension, and cognitive decline
including dementia and Alzheimers disease.
It is designed to help reverse or prevent ADHD and ADD in adults, teens and pre-teens and to
provide daily energy and quality sleep to all.
Recommended Products: Individualized. Schedule Consult
Guide 1. Eat lean protein* 3 x per day. of your body weight in grams or up to 1 gram per
lb. of body weight for increased weight loss and muscle building. Lean protein preferably grass
fed beef, wild caught fish, organic chicken, bison, game and other lean protein. SEE LIST
BELOW.
Why protein? Protein is more thermogenic (fat burning) than any other macronutrient.
Your body expends more energy in the digestion, metabolism and absorption of protein
than it does carbohydrates or fat.
What happens if we dont eat enough protein? Unlike fat and glucose, our body has
little capacity to store protein. If we were to stop eating protein, our body would start to
break down muscle for its needs within a day or so.
Suggestions: Make a whole food, plant based protein drink once a day (twice a day if
wanting to lose weight). TAKE NBHZYME (Protease) from Natural Bio Health to
ensure the protein is being broken down into the amino acids and utilized by the body.
Protein is difficult to digest. Whey protein can be added if it is Whey Protein Isolate
from grass fed cows free of hormones and antibiotics. Bluebonnet is one brand.
Avoid potential kidney and liver issues. Also, make sure you eat plenty of vegetables
with your protein and drink plenty of water. The National Academy of Sciences
reported that the only known danger from high-protein diets is for individuals with
kidney disease. However, the liver can also be a concern. The liver cannot effectively
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College Station, TX 77840 (979) 691.8100 www.naturalbiohealth.com.

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rid the body of nitrogen caused by too much protein. Eating sufficient vegetables and
fruits and staying hydrated avoids kidney and liver issues. NBH ZYME will
ensure the protein is broken down into amino acids and utilized for muscle
building and repair.
Measurements: An ounce of meat or fish has approximately 7 grams of protein if
cooked, and about 6 grams if raw. 3 ounces = 21 grams to 18 grams.
3 ounces is about the size of a deck of cards. SEE PROTEIN/FAT LIST BELOW.

Hamburger patty, 4 oz. 28 grams protein

Steak, 6 oz. 42 grams

Most cuts of beef = 7 grams of protein per ounce

Chicken breast, 3.5 oz. - 30 grams protein
Chicken thigh 10 grams (for average size)
Drumstick 11 grams
Most fish fillets or steaks are about 22 grams of protein for 3 oz. (100 grams) of
cooked fish, or 6 grams per ounce
Tuna, 6 oz. can - 40 grams of protein
Ham, 3 oz. serving 19 grams
Egg, large - 6 grams protein
Almonds, cup 8 grams
Pumpkin seeds, cup 8 grams
Flax seeds cup 8 grams

Hint: 2 to 3 ounces of cooked lean meat, poultry or fish (about the size of a card deck);
Guide 2. Eat vegetables (see list below) and fruit (see list below) 5 to 7 servings per day
total.

Serving sizes are not large. Vegetables: 1 cup of raw leafy vegetables; 1/2 cup
of other vegetables, raw or cooked.

Fruits: 1 medium fruit (medium is defined as the size of a baseball); cup small
fruit, like berries or grape.

If trying to lose weight, limit fruit to Mikes Nutri Smoothie or one helping
per day.
Guide 3. Eliminate wheat products and most grains. Some grains are OK if not GMO and
not wheat. If you are trying to lose fat and get a trim belly, best to eliminate all grains
Austin, Tx (512) 266.6713 / San Antonio, Tx 78258 (210) 497.5371
College Station, TX 77840 (979) 691.8100 www.naturalbiohealth.com.

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temporarily then add back healthy grains. Red Mill Wheat Free Oatmeal is one
recommended product. Add cinnamon, berries and almond milk.
You will get healthy fiber from vegetables and fruits. Non starchy vegetables (no
potatoes) for example, have 8 xs the amount of fiber as in whole grains and fruits have
2x as much as whole grains. Questions? Read Wheat Belly, Grain Brain.
Guide 4. Reduce legumes (beans) although organic beans without added sugar can be a
good source of fiber and protein.
Legumes are grown agriculturally, primarily for their food grain seed, for livestock
forage and silage, and as soil-enhancing green manure. Includes peas, green beans, and
peanuts. There is some dispute as to eliminating all beans but moderation if at all.
Processed beans can have lots of sodium.
Guide 5. Eliminate dairy products including cheeses and butter (dairy should generally be
stopped at age 3. Many allergies are dairy allergies). Possible exceptions: grass fed cheese
and non-fat, organic plain yoghurt (100% grass fed if available).
Both the Paleo and the Whole Food Plant based advocates agree on this.
Guide 6. No processed foods. Omega 6s unhealthy when too much.
Cereals have a ratio of omega 3s to omega 6s of 1:22 (bad). Healthy fats like wild game
have a ratio of 2:3 or 3:1. High ratios increase inflammation and increase risk of heart
disease and cancers. It also aggravates and may cause autoimmune diseases. See The
Paleo Diet by Loren Cordain.

Information based on science.

*Healthy fats vs. unhealthy fats. It is the kind of fat you eat that can raise blood cholesterol
combined with inflammation. Too many omega 6s are found in margarine, shortening, and
processed foods. Too much palmitic acid, a blood cholesterol-raising, artery clogging saturated
fat, is found in cheeses, baked goods, fatty processed meats such as hot dogs, bacon, bologna
and salami and other fatty meats. This does not count the detrimental effects of nitrates.
Grain fed cows are loaded with palmitic acid and the meat produced by the grain fed cows
have the same ratio of omega 3s to omega 6s as is in the grain they eat. These are not healthy
and can increase cholesterol whereas lean protein and healthy fats like fish oil and can lower
cholesterol fats. Low fat lean protein also prevents blood sugar swings and reduces the risk of
hypertension, stroke, heart disease and certain cancers.
Wild game is low in palmitic acid and high in healthful, cholesterol lowering monounsaturated
fat and steraric acid. Wild game eats lots of omega 3 polyunsaturated fats. Grass fed the same.
Meats are good for you if they are the high in protein and low in fat. Can change
protein/fat ratios (see below) to increase protein content and lower fat content (good fats) by
going with grass fed, lean beef/hamburger, bison, wild caught salmon and halibut, game meats
Austin, Tx (512) 266.6713 / San Antonio, Tx 78258 (210) 497.5371
College Station, TX 77840 (979) 691.8100 www.naturalbiohealth.com.

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like venison, elk, game hens, ostrich, wild turkey, quail and alligator. For eggs, generally no
more than 6 to 12 per week, free range with added omega 3s.
Too much fat in the meats can interfere with the health benefits of high protein. Grain fed
meats (fed most often with corn and sorghum and labeled as vegetarian fed) are often loaded
with antibiotics, growth hormone factors and hormones like estrogen designed to make them
fat and increase their body weight. They also increase our body fat and give us grains that we
are working to eliminate.
Cooking meats: Trim excess fat off all meat and drain after cooking. Bake, broil, roast,
browning, low heat in coconut oil are preferred means of cooking.
Vegetables and Fruits. Eat lots of vegetables with protein to avoid toxicity from protein
overload. The liver cannot effectively rid the body of nitrogen caused by too much protein.
Must balance protein with vegetables and fruits. See Nutri-Smoothie below.
Dried fruits are high on glycemic index meaning fast blood glucose response.
Nuts and seeds: Eat no more than a handful (not a can full) particularly if you are trying to lose
weight). They are heart healthy but do contain calories.
Monounsaturated fats: Almonds, Brazil nuts (good source of selenium for thyroid support but
just a few per day), pecans, walnuts, pistachios, pumpkin seeds, sunflower seeds, walnuts, are
the best. Fat dense but healthy fats. Again, if you are trying to lose body fat, limit to no more
than 4 ounces per day. 2 Brazil nuts per day is good for the thyroid (selenium).
Note: Peanuts are not nuts but are legumes and peanut crops are grown with the heavy use of
herbicides and pesticides.
Oils: Olive, coconut (Medium Chain Triglycerides - MCT), walnut, flaxseed. Use less than 4
teaspoons per day if losing weight. Can cook in coconut oil. Does not oxidize at high heats like
Olive oil. Except for MCT Oil note calories.

Protein / Fat Content of Selected Meats

Skinless turkey breast
Boiled Shrimp
Orange Roughy
Red Snapper
Buffalo Roast
Roasenison
Broiled Halibut
Pork Tenderloin (lean)
Veal Steak
Sirloin Beef Steak
Skinless Chicken Breasts

% Protein

% Fat

94
90
90
87
84
81
80
72
68
65
63

5
10
10
13
16
19
20
28
32
35
37

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College Station, TX 77840 (979) 691.8100 www.naturalbiohealth.com.

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Broiled Salmon
Lean Pork Chops
Mussels

62
62
58

38
38
24

Avoid the following high fat content meats:

Fat Pork Chops
Lean Lamb Chops
Ham Lunch Meat
Pork Ribs
Beef Ribs
Fat lamb chops
Link Pork Sausage
Bacon
Bologna
Hot Dog

49
49
39
27
26
25
22
21
15
14

51
51
54
73
74
75
77
78
81
83

Mikes Nutri Smoothie (can be for one or two persons)

Ingredients

Mixed organic greens

Organic Kale, Chard or Collard greens
Frozen organic strawberries or frozen organic mangos or apples
One scoop or scoop of Plant based vanilla Protein (nutrasumma for pea protein or the
plant protein Phood. Each is sold in whole foods). Whey isolate may be ok in some
formulas. Blue Bonnet is from grass fed cows without hormones and anti-biotics.
MCT Oil (optional) (one to two tbs. or squirt in)
Flax seeds* (ground) & Chia seeds**
Organic berries (optional for extra anti-oxidants)
Scoop of D-Ribose / 1 or 2 scoops (optional)
Almonds or walnuts or pecans (optional)

Place ingredients in Nutri Bullet*** container.

Add water or unsweetened almond milk. Mix in Nutri Bullet or similar mixer.
If do not have frozen fruit, add ice.

*Organic Ground Flax Seeds sold at Whole Foods is one source.

**Organic 365 Chia Seeds is one good product
***I really like the Nutri Bullet for its ease of use and speed but others can work fine.
Austin, Tx (512) 266.6713 / San Antonio, Tx 78258 (210) 497.5371
College Station, TX 77840 (979) 691.8100 www.naturalbiohealth.com.

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Note: You can use a variety of greens (e.g. collard greens, broccoli), cabbage, cucumbers,
carrots, red peppers, etc. for a change. Can use apples, peaches, bananas, black berries, grapes ...
for fruit variation. Frozen berries or frozen bananas (after peeling) makes smoothie. Can use ice
instead.
Note: You want to have protein 3 xs per day along with lots of vegetables and some fruit. Could
be one nutri smoothie for one meal, then grass fed beef / hamburger, wild salmon or halibut,
shrimp, turkey, organic free range chicken and/or whole range free eggs, similar wild game
meats (lean and grass fed or wild -- not grain fed) for two meals.

Mike Clark, Ph.D., Director of Education and Research

Call for a Free Bioidential Hormone or Medical Weight Loss Consultation or
go to www.naturalbiohealth.com for more information on our health
programs.

Coming Soon. Round Rock Natural Bio Health Clinic.

Austin, Tx (512) 266.6713 / San Antonio, Tx 78258 (210) 497.5371

College Station, TX 77840 (979) 691.8100 www.naturalbiohealth.com.

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