your

OPTIMAL
FOOD GUIDE

by Palmer Kippola
 “
Eat whole, unprocessed, organic foods.
Emphasize plants and healthy fats.*
*My spin on Michael Pollan’s powerful directive – “Eat food. Not too much. Mostly plants.”

I’m Palmer Kippola and I reversed my Multiple Sclerosis (MS) by educating

myself, finding and removing my triggers, and adding in nourishing
elements. The future didn’t always look so bright for me. I was diagnosed
with MS, an “incurable disease,” at 18, and for 25 years I was on a roller
coaster ride of terrible and confounding symptoms.

But then I discovered that I was sensitive to gluten, the tough-to-digest

protein found primarily in wheat, rye, barley and spelt; and casein, a
protein found in dairy. This discovery became my holy grail for complete
recovery. I eliminated processed foods, gluten and dairy, and loaded up
on nourishing foods. Within a month I was completely symptom-free
and my blood tests showed no sign of MS. Today I no longer identify as
someone with MS, even though I will always have the genes for it.

Several years ago I delved into the science of healing – specifically, I immersed myself in the research
and found ample evidence that illustrates how it is possible to reverse and prevent the vast majority
of the 140+ identified autoimmune disorders, including MS, Hashimoto’s thyroiditis, lupus, Sjogren’s,
and rheumatoid arthritis (RA). Eager to share my new understanding, I created Beat Autoimmune to
be a source of information, inspiration and motivation for anyone who seeks to reverse or prevent
autoimmune conditions.

This guide is focused on foods only. Please visit www.beatautoimmune.com to explore the other root
causes and solutions to support the path to better health. The recommendations on the website
and in this guide are based on decades of research by scientists and medical professionals, and
are backed by the personal healing experiences of the many practitioners and individuals who have
followed the recommendations.

My aim is to assist people who want to achieve optimal health, so they can live their most authentic
and vibrant lives. Use this guide to discover your optimal foods and find your fastest path to healing.

Take good care!

Your Optimal Food Guide | BEAT AUTOIMMUNE 2

 Table of Contents

4
4 Steps to Identify Your Optimal Foods

5
10 Habits of Healthy Eating

6
Optimal Food Choices

9
Occasional Food Choices

10
Top 12 Food Toxins to Avoid

12
Give it a Try!

13
Footnotes

14
Sources and Disclaimer

Your Optimal Food Guide | BEAT AUTOIMMUNE 3

4 Steps to Identify Your Optimal Foods

To create a list of optimal foods that’s customized to you, follow 4 simple steps:

Step One: Eliminate S.A.D. (Standard American Diet) Foods

To achieve optimal health you must stop eating pro-inflammatory foods including sugar, processed foods,
gluten, grains, corn, most vegetable oils (olive is a notable exception) and conventionally raised animal products-
-including pasteurized cow dairy.1 If you are diabetic, pre-diabetic, overweight, have high blood pressure, Small
Intestinal Bacterial Overgrowth (SIBO), candida, and/or are insulin or leptin resistant, you’ll also need to minimize
or ideally eliminate fruits and fructose until your condition is resolved.2

Step Two: Identify & Eliminate Your Personal Food Triggers

Healthy eating is not one-size-fits-all. It’s essential to identify which foods--even foods that are “healthy” for most
people---might be causing your immune system to overreact, leading to inflammation, leaky gut and eventually,
autoimmune processes in your body.3 Here are your options:

1. DO AN ELIMINATION DIET. This option is free, and is the gold standard for identifying food sensitivities.
Remove grains, corn, dairy, eggs, processed foods, sugar, coffee, alcohol, legumes, nuts & seeds, and
nightshades (e.g., tomatoes, potatoes, eggplants & peppers) for 30-60 days, or until your symptoms disappear.
Reintroduce each food one at a time to see how you respond. Tummy issues, brain fog and headaches are
signs that you need to remove the offending food for 6 months to give your gut a chance to heal and your
immune system a chance to calm down.

2. GET TESTED. Cyrex Laboratories offers a comprehensive gluten panel, and tests for gluten cross-reactive
foods and sensitivities to 180 common foods, cooked and raw. This is a more expensive but arguably more
efficient option. You may choose to try the elimination diet first and if your symptoms do not improve, consider
Cyrex testing. Once you have identified your trigger foods, remove them from your diet for 6 months to give
your immune system a chance to calm down. You may find that foods, like gluten and pasteurized cow dairy,
may need to go for good.

Step Three: Add Nourishing Foods

For optimal health, eat whole, unprocessed, organic foods. Emphasize plants and healthy fats found on pages
6-8. This is a nutrient-dense, phytonutrient-rich, fiber-filled, anti-inflammatory, immune-supportive, metabolism-
boosting, and disease-preventing way of eating for life.

Step Four: Supplement Strategically

Even if you only eat organic, optimal foods all the time, it is very often difficult to get all the nutrients you need
from food alone. Most people are deficient in key vitamins, minerals, amino acids and antioxidants including
vitamins A, B complex, C, D, E, K2, selenium, magnesium, iodine, iron, glutathione and omega 3 fats. A functional
medicine or integrative doctor can assist you in ordering the right micronutrient tests, including NutrEval® Plasma,
SpectraCell, or Individual Optimal Nutrition (ION)® profile test.

Your Optimal Food Guide | BEAT AUTOIMMUNE 4

10 Habits of Healthy Eating

1. For optimal blood sugar balance, compose your plate with 2/3 vegetables, 1/3
healthy protein & liberal amounts of good fats.

2. Become a label-reader, and stick with short, recognizable ingredient lists with low
to no added sugar.

3. Budget more for organic food, which is a long-term investment in your health.

4. Select a rainbow of colorful produce - in season and locally grown.

5. Shop at local farmers’ markets and consider joining a Community Supported

Agriculture (CSA) for weekly deliveries of vegetables, meats & raw dairy.

6. Cook at home, and get your kids and/or partner to help.

7. Eat slowly and chew your food thoroughly to assist your digestive process.

8. Replace white table salt with high-mineral content pink Himalayan or grey Celtic
sea salt.

9. Use glass and stainless steel for food and water storage – at home and on the
road.

10. Rotate foods and try new foods, like organ meats and homemade bone broth.

Why Balanced Blood Sugar is Vital

All carbohydrates – from cookies to kale -- get converted into sugar in
your bloodstream. The question is how fast. Your pancreas secretes
insulin to bring glucose (sugar) out of the blood and into your cells for
energy. When you eat too many starchy and/or sweet carbohydrates
GLUCOSE INSULIN
(e.g. high glycemic load carbs), you store those carbs as excess belly
fat, your cells become resistant to the constant surge of insulin, and
that insulin resistance over time may lead to pre-diabetes, diabetes,
metabolic syndrome, heart disease, autoimmune conditions,
dementia, cancer and higher mortality risk.4

Your Optimal Food Guide | BEAT AUTOIMMUNE 5

Optimal Food Choices - Your best options are organic, wild and local.

Organic Foods are Superior

Organic produce has up to 100 times lower pesticide residue than conventionally
farmed produce5; and, organic regulations ban or restrict the use of additives,
preservatives, artificial sweeteners, colors and flavorings, and genetically
modified organisms (GMOs). Pasture-raised (grass-fed) animals roam and eat
freely in their natural habitat and offer health benefits that conventionally-raised,
grain-fed animals do not, including less total fat, more good fats -- including
omega-3 fatty acids and conjugated linoleic acid (CLA) -- and more antioxidant
vitamins like vitamin E and beta carotene.6

Optimal Protein Choices - Grass-fed and wild animal sources have a better fatty acid profile and
higher levels of vitamins and other micronutrients.

• Eggs: whole, pastured duck & chicken eggs

• Fish & Seafood: cold-water, wild, sustainable and/or small: anchovies, bass, catfish, clams, cod,

sablefish (black cod), halibut, herring, mussels, oysters, pollock, wild Alaskan, coho, or sockeye

salmon, pacific sardines, and shrimp

• Game: bison (buffalo), venison (deer), elk, and ostrich

• Meats: pastured, 100% grass-fed, humanely raised: turkey, chicken, lamb & beef

• Organ Meat: heart, liver, and sweetbreads

Optimal Fat Choices - Saturated fat is nourishing. Processed fats are not.
• Avocados • Nut Oils: flax, walnut & macadamia

• Butter & Ghee: pastured • Olive Oil: extra virgin (EVOO) & Olives

• Coconut Oil & Coconut Butter • Seeds: chia, flax, sesame, sunflower, and

• Cheese: organic & raw is best pumpkin

• Duck Fat: pastured • Tallow: pastured beef or lamb

• Egg Yolks: pastured • Tree Nuts: pecans, almonds, walnuts,

• Leaf Lard: pastured pork macadamia & pine nuts, ideally raw and

sprouted

Your Optimal Food Guide | BEAT AUTOIMMUNE 6

Optimal Food Choices - Your best options are organic, wild and local.

Optimal Vegetable Choices - Above-ground leafy greens are most nutrient-dense and have least
negative impact on blood sugar.
• Arugula • Chicory • Kohlrabi • Snap Beans
• Asparagus • Chives • Mustard Greens • Snow Peas
• Avocado • Collard Greens • Lettuces: green, red • Spinach
• Bean Sprouts • Coriander & romaine • Sprouts: alfalfa,
• Beet Greens • Cucumber • Mushrooms broccoli, clover,
• Bok Choy • Dandelion Greens • Onions sunflower
• Broad Beans • Endive • Parsley • Summer Squash:
• Broccoli, Broccolini • Escarole • Peppers: red, green, zucchini & spaghetti
• Brussels Sprouts • Fennel yellow and hot • Swiss Chard
• Cabbage: Chinese, • Garlic • Purslane • Tomatoes
green & red • Ginger Root • Radicchio • Turnip Greens
• Cassava • Green Beans • Radish • Watercress
• Cauliflower • Hearts of Palm • Rutabaga
• Celery • Jalapeño Peppers • Seaweed
• Cilantro • Kale • Shallots

Optimal Fruit Choices - Opt for fruits with lowest impact on blood sugar.
• Avocados • Coconut: meat, oil, • Granny Smith • Lemons, Limes
• Berries & butter Apples • Olives

Optimal Beverage Choices - Drink antioxidant-rich beverages with no added sugar.

• Coffee: • Green Veggie • Tea: organic green, • Water: filtered,
organic regular & Juices: no fruit white & herbal spring or structured;
decaf added add lemon for flavor

The Benefits of Structured Water

For optimal health and energy, proper hydration is essential. “Structured” or “living” or
“EZ (exclusion zone)” water flows abundantly in nature and is ample in healthy cells.
It has a negative charge that holds and delivers energy, like a battery. Benefits include
better absorption & hydration, greater oxygen delivery, recharged mitochondria and better
cellular waste removal. Make your own by chilling spring or filtered water to 39 degrees; or
“vortex” it in a blender for 20-60 seconds to simulate a mountain spring.

Your Optimal Food Guide | BEAT AUTOIMMUNE 7

Optimal Food Choices - Your best options are organic, wild and local.

Optimal Herbs & Spices - Ounce per ounce, herbs & spices are mighty potent inflammation and
oxidization quenchers. Use liberally.

• Basil • Natural Salt: • Rosemary • Tarragon

• Cinnamon unrefined high • Oregano • Thyme
• Curry mineral content: • Parsley • Turmeric
• Garlic Celtic grey, • Saffron • Vanilla
• Ginger Himalayan pink,
• Mint Real Salt®

Optimal Fermented & Gut Healing Foods - Fermented foods are loaded with healthy probiotic
bacteria which balance your microbiome.

• Aloe Vera Juice: • Coconut • Sauerkraut: raw, • Yogurt: plain,

inner clear gel • Kefir: plain, organic organic organic and raw is
• Bone Broth: from and raw is best • Sour Cream: raw, best
pastured animals • Kimchi organic

Optimal Superfoods - Superfoods are superior sources of anti-oxidants and essential nutrients.
• Almond or other • Coconut • Dairy: ideally raw, • Hemp Milk:
Nut Milk: ideally Milk: organic, full-fat cow, goat & unsweetened
homemade to avoid unsweetened & full- sheep
carrageenan fat in BPA-free cans
or homemade

Optimal Sweeteners - Use only those that do not raise blood sugar.
• Lo Han: monk fruit • 100% Stevia: organic • Xylitol: birch not corn

The Sweet Science of Stevia

Stevia offers benefits in controlling diet related diseases like
Type-2 diabetes and cancer, and aids in weight control and
overall human health.7 Make sure to choose organic stevia
in powder or liquid form.

Your Optimal Food Guide | BEAT AUTOIMMUNE 8

Occasional Food Choices - Higher carbohydrate foods cause blood sugar to spike, leading to
belly fat, risk of diabetes, dementia, autoimmune disorders and cancer. Minimize or ideally eliminate to optimize

health.8

Occasional Protein Choices - Make sure you choose “Animal Welfare Approved” or “Humanely
Raised” or “USDA certified organic” labeling for all pork products.

• Pork: traditionally prepared (i.e., marinated pork and uncured and nitrite/nitrate-free processed
bacon, ham, prosciutto and sausages)

Higher-Carbohydrate Veggie Choices - Restrict to small portions to accompany leafy greens and
good fats.
• Artichokes • Jicama • Pumpkins • Winter Squash:
• Beets • Okra • Sweet Potatoes butternut, acorn
• Carrots • Parsnips • Taro • Yams
• Eggplant • Plantains • Turnip • Yucca

Moderate Glycemic Index Fruit Choices - Sugar-rich fruits may cause insulin surges which can
lead to fat storage and diabetes in sensitive people.

• Apples • Grapefruit • Nectarines • Peaches

• Apricots • Kiwi Fruit • Oranges • Plums
• Cherries • Melons • Pears • Tangerines

Higher Glycemic Load - Eat only if you have no weight or blood sugar issues.
• Banana • Grapes • Papaya • Watermelon
• Figs • Mango • Pineapple

Ancestral & Gluten-Free Grains - All rice contains arsenic; brown rice contains the most, so when
you buy rice choose Lundberg basmati or white, for lowest levels.

• Amaranth • Quinoa • Rice: basmati, black, wild,

• Buckwheat • Oats: organic, steel cut, and and white
• Millet certified gluten-free (GF)

Natural Sweeteners - Use sparingly and only if you have no weight or blood sugar issues.
• Blackstrap Molasses • Honey • Maple Syrup

Your Optimal Food Guide | BEAT AUTOIMMUNE 9

Top 12 Food Toxins to Avoid

1. GLUTEN
Difficult-to-digest protein found in wheat, rye, barley and spelt is the #1 autoimmune trigger and is implicated in
55 “diseases” by the New England Journal of Medicine.9 100% compliance is required for optimal health.

2. SUGARS & SWEETENERS

Excess sugar in all forms promotes obesity, cancer & autoimmunity. Avoid anything with High Fructose Corn
Syrup (HFCS), agave and artificial sweeteners.10

3. SWEETENED & GRAIN-BASED BEVERAGES

Don’t drink sugar, gluten or neurotoxins. As above, excess sugar promotes obesity, cancer & autoimmunity.
Avoid fruit juice, beer (contains gluten), and regular and diet sodas. Diet soda contains aspartame, a known
neurotoxin.11

4. PROCESSED FOODS
Most packaged and fast foods spike your blood sugar, promote insulin resistance, and promote obesity,
cancer & autoimmunity. Avoid “gluten-free” packaged goods and processed flours.12

5. PROCESSED FATS
Polyunsaturated and oxidized (almost always rancid) fats in vegetable oils promote inflammation, which
promotes disease. Eliminate all processed vegetable oils except olive. Avoid margarine, shortening, and
canola, corn, sunflower, safflower, and soybean oils, & hydrogenated fats (a.k.a., trans-fats).13

6. GMOs (GENETICALLY MODIFIED ORGANISMS)

Your DNA does not recognize genetically modified “foods” and your immune system may revolt, leading to
autoimmunity. Avoid GMO foods and CAFO (Conventional Animal Feed Operation) animals that are fed GMO
grains & corn.14

7. CONVENTIONALLY-RAISED ANIMAL PRODUCTS

You are what you eat, and what your food ate. That includes GMO grains, hormones, antibiotics and the stress
of confinement. Avoid CAFO meats & eggs, and low-fat or non-fat pasteurized dairy.15

8. LEGUMES
Legumes contain lectins, a naturally occurring toxin found in plants to ward off predators but which may have
a hazardous effect in humans. Lectins can trigger inflammation and stimulate a hyper-immune response, which
can lead to autoimmunity. Avoid lentils, peas, chickpeas, beans, soybeans and peanuts (which often contain
aflaxtoxins, a liver-damaging mold.)16

Your Optimal Food Guide | BEAT AUTOIMMUNE 10

Top 12 Food Toxins to Avoid - Continued

9. UNFERMENTED SOY (ALSO A LEGUME)

The health risks of unfermented soy outweigh the benefits. Studies link soy to food allergies, thyroid problems
and cancer. Avoid unfermented soy products and occasionally opt instead for organic (to ensure non-GMO)
fermented soy options like natto, tempeh and miso.17

10. DRIED & CANNED FRUITS

Two words: excess sugar. Eliminate all dried and canned fruits.

11. TOXIC CHEMICALS

Added chemicals -- used to alter flavor, color and texture, and extend shelf life -- are linked to cancer and
autoimmune disease. Read labels and avoid anything with preservatives, artificial flavors & colorings.18

12. BBQ BY-PRODUCTS & HIGH-HEAT COOKING

Food cooked at very high temperatures creates carcinogenic compounds and has been shown to promote
colon cancer. Marinate meats before grilling to minimize charring. Steam, sauté or bake your food at lower
temperatures instead.19

MINIMIZE YOUR TOX I C LOA D

KICK THE CAN SKIP THE STYROFOAM

USE BPA-FREE ONLY NEVER DRINK HOT LIQUIDS IN
STYROFOAM

BAN THE BOTTLE PASS ON PAPER

BPA IS A HORMONE PAPER CUPS ARE LINED
DISRUPTOR WITH PLASTIC OR WAX

TURN OFF THE TAP REPLACE THE PLASTIC

FILTER YOUR FAUCETS STORE AND REHEAT FOODS IN
IN THE KITCHEN AND GLASS TO AVOID CHEMICALS
BATHROOMS TO AVOID IN PLASTIC.
HEAVY METALS, CHEMICALS
AND ADDED FLUORIDE.

Your Optimal Food Guide | BEAT AUTOIMMUNE 11

Give it a try today!

Chronic disease does not happen overnight, and good health happens over time. If you’re looking to reverse or
prevent an autoimmune condition, a good place to start is to examine what you are eating.

Step One: Eliminate S.A.D. Foods

Change can be challenging. Replacements are easier. Wherever you are, you can elevate your choices.

NOT THIS: THIS:

Sugar 100% Organic Stevia

Gluten & Grains Organic Coconut or Nut Flour

Canola Oil Organic Coconut Oil

Conventional Meat Organic, Grass-Fed (Pastured) Meat

White Table Salt Himalayan or Celtic Sea Salt

Soda & Fruit Juice Water with Lemon

Plastic Water Bottles Stainless Steel Water Bottles

Step Two: Identify Your Personal Triggers

If you cannot tell which foods are causing you digestive distress, brain fog, fatigue, depression or pain, try an
elimination diet for 30 - 60 days. Consider testing as needed.

Step Three: Add Nourishing Foods

Remember the rule of thumb: Eat whole, unprocessed, organic foods. Emphasize plants and healthy fats.

Step Four: Supplement Strategically

Get tested for nutrient deficiencies. Common deficiencies include vitamins A, B complex, C, D3, E, K2, selenium,
magnesium, iodine, iron, glutathione and omega 3 fats.

Honor your efforts and congratulate yourself

as you create new, healthy habits!

Learn about autoimmune root causes and solutions | www.beatautoimmune.com

For updates and information, follow us on Facebook | www.facebook.com/PalmerKippola
For support and community, join our free and private group | www.facebook.com/groups/transcendautoimmune
Share your healing success story | www.beatautoimmune.com/share

Your Optimal Food Guide | BEAT AUTOIMMUNE 12

Footnotes
1. The Devil in the Milk: Illness, Health and the Politics of A1 and A2 Milk, Keith Woodford and Thomas Cowan, http://www.amazon.
com/Devil-Milk-Illness-Health-Politics/dp/1603581022/ref=sr_1_1?s=books&ie=UTF8&qid=1451756339&sr=1-1

2. Is Sugar Toxic? Dr. Mercola, DO & Health Educator, http://articles.mercola.com/sites/articles/archive/2011/05/02/is-sugar-toxic.

aspx

3. Mechanisms of disease: the role of intestinal barrier function in the pathogenesis of gastrointestinal autoimmune diseases;
Fasano, A, et al., Nat Clin Pract Gastroenterol Hepatol.; 2005 Sep;2(9):416-22; http://www.ncbi.nlm.nih.gov/pubmed/16265432

4. Insulin Resistance and Cancer Risk: An Overview of the Pathogenetic Mechanisms, Experimental Diabetes Research,
Volume 2012 (2012), Article ID 789174, 12 pages, http://dx.doi.org/10.1155/2012/789174

5. Organic foods: Are they safer? More nutritious? The Mayo Clinic, http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-
healthy-eating/in-depth/organic-food/art-20043880

6. Does grass-fed beef have any heart-health benefits that other types of beef don’t?; Rekha Mankad, M.D.; Mayo Clinic; http://
www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/grass-fed-beef/faq-20058059

7. Stevioside and related compounds: therapeutic benefits beyond sweetness. Pharmacol Ther. 2009 Jan;121(1):41-54. doi: 10.1016/j.
pharmthera.2008.09.007. Epub 2008 Oct 27. http://www.ncbi.nlm.nih.gov/pubmed/19000919

8. William Davis, MD & Cardiologist, http://www.wheatbellyblog.com/2015/06/wheat-and-grains-make-you-sick/

9. Celiac Sprue; Farrell RJ, Kelly CP.; New England Journal of Medicine. 2002 Jan 17;346(3):180-8; http://www.nejm.org/doi/
full/10.1056/NEJMra010852

10. The Link Between Obesity and Cancer; Dr. Mercola, DO & health educator, http://articles.mercola.com/sites/articles/
archive/2014/10/15/obesity-cancer-link.aspx

11. Aspartame’s neurological side effects include blurred vision, headaches, seizures and more; Natural News, http://www.
naturalnews.com/035242_aspartame_side_effects_neurological.html

12. Fast food fever: reviewing the impacts of the Western diet on immunity; Ian A. Myles, Nutritional Journal. 2014; http://nutritionj.
biomedcentral.com/articles/10.1186/1475-2891-13-61

13. Are Vegetable and Seed Oils Bad For Your Health? A Critical Look; Kris Gunnars, BSc, Authority Nutrition, http://authoritynutrition.
com/are-vegetable-and-seed-oils-bad/

14. Decade-Long Feeding Study Reveals Significant Health Hazards of Genetically Engineered Foods; Dr. Mercola, DO & health
educator; http://articles.mercola.com/sites/articles/archive/2012/08/07/genetically-engineered-foods-hazards.aspx

15. Splendor From the Grass; Sally Fallon and Mary G. Enig, PhD; Weston A, Price Foundation, http://www.westonaprice.org/health-
topics/splendor-from-the-grass/

16. Why you should avoid lectins in your diet; David Jockers, DC; http://drjockers.com/why-you-should-avoid-lectins-in-your-diet/

17. Newest Research on Why You Should Avoid Soy; Sally Fallon and Mary G. Enig, PhD; Weston A, Price Foundation; http://www.
mercola.com/article/soy/avoid_soy.htm

18. Changes in intestinal tight junction permeability associated with industrial food additives explain the rising incidence of
autoimmune disease; Lerner, A. et. al.; Autoimmunity Reviews; doi:10.1016/j.autrev.2015.01.009

19. Chemicals in Meat Cooked at High Temperatures and Cancer Risk; National Cancer Institute
http://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet

Your Optimal Food Guide | BEAT AUTOIMMUNE 13

Your Optimal Food Guide: Sources

Robert H. Lustig, MD, UCSF Professor of Pediatrics: Sugar: The Bitter Truth
https://www.youtube.com/watch?v=dBnniua6-oM

Mark Hyman, MD: Gluten: What You Don’t Know Might Kill You
http://drhyman.com/blog/2011/03/17/gluten-what-you-dont-know-might-kill-you/

Weston A. Price Foundation: Know Your Fats

http://www.westonaprice.org/know-your-fats/know-your-fats-introduction/

Chris Kresser, L.Ac: 9 Steps to Perfect Health

http://chriskresser.com/9-steps-to-perfect-health-2-nourish-your-body/

EatWild.com
http://www.eatwild.com/healthbenefits.htm

Forbes: One Way To Be Healthier: Don’t Eat Like The Average American http://www.forbes.com/sites/
bethhoffman/2013/03/18/one-way-to-be-healthier-dont-eat-like-the-average-american/

New England Journal of Medicine: Overweight, Obesity, and Mortality from Cancer in a Prospectively Studied
Cohort of U.S. Adults
http://www.nejm.org/doi/full/10.1056/NEJMoa021423

Science News: The Typical American Diet Can Damage Immune System
https://www.sciencenews.org/article/typical-american-diet-can-damage-immune-system

Food Renegade: Definitive Guide: Pork

http://www.foodrenegade.com/definitive-guide-pork/

David Perlmutter, MD: Eat Brain Maker Foods

http://www.drperlmutter.com/eat/brain-maker-foods/

Disclaimers

The information in this guide is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.
All content, including text, graphics, images and information, contained on or available through this guide is for general information
purposes only. This guide makes no representation and assumes no responsibility for the accuracy of information contained
on or available through this guide, and such information is subject to change without notice. You are encouraged to confirm any
information obtained from or through this guide with other sources, and review all information regarding any medical condition or
treatment with your physician.

NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING
YOU HAVE READ ON OR ACCESSED THROUGH THIS GUIDE.

This guide does not recommend, endorse or make any representation about the efficacy, appropriateness or suitability of any
specific tests, products, procedures, treatments, services, opinions, health care providers or other information that may be contained
on or available through this guide.

DISCLOSURE: While I have no affiliation with Cyrex Laboratories, its Chief Scientific Advisor, Aristo Vojdani, Ph.D. is one of my
Strategic Advisors.

Your Optimal Food Guide | BEAT AUTOIMMUNE 14