E-Book Content
The Simple Way to Defeat Depression, Overcome Anxiety, and Sharpen Your Mind T he Ultra M ind S olution Com pa n ion Gu i de Fix Your Broken Brain by Healing Your Body First M a r k H y m a n, M.D. The –––––––––––– UltraMind –––––––––––– Solution Companion Guide By Mark Hyman, M.D. The UltraMind Solution Companion Guide Copyright © 2009 UltraWellness, LLC This publication contains the opinions and ideas of the author. It is intended to provide helpful and informative material on the subjects addressed in the publication. It is provided with the understanding that the author and publisher are not engaged in rendering medical, health, psychological, or any other kind of personal professional services in the book. If the reader requires personal medical, health, or other assistance or advice, a competent professional should be consulted. The author and publisher specifically disclaim all responsibility for any liability, loss, or risk, personal or otherwise, that is incurred as a consequence, directly, or indirectly, of the use and application of any of the contents of this guide. CONTENTS Introduction: How to Use The UltraMind Solution Companion Guide........................................................ 2 Section 1: The UltraMind Quizzes................................................................................................................... 4 Section 2: Set the Stage for Success............................................................................................................. 34 Section 3: The Preparation Week— Preparing Mind, Body, and Spirit.................................................................. 45 Section 4: The UltraMind Solution Daily Checklist............................................................................................ 51 Section 5: The UltraMind Recipes: Your Six-Week Eating Plan to an UltraMind...................................................... 53 Section 6: Track Your Progress................................................................................................................... 120 Section 7: Food Reintroduction Journal........................................................................................................ 131 Section 8: Optimize Your Exercise Program.................................................................................................. 133 Section 9: Relax More Deeply..................................................................................................................... 136 Section 10: Supplements: What, When, and How Much to Take........................................................................ 143 Section 11: Testing Guide: Information You and Your Doctor Need..................................................................... 157 UltraMind Resources.............................................................................................................................. 171 You can visit our team at The UltraWellness Center in Lenox, MA. Go to www.ultrawellnesscenter.com or call (413) 637-9991 for more information on how to make a personal appointment with Dr. Hyman, his partner Dr. Elizabeth Boham, or his specially trained medical nutrition therapists, health coaches, and nurses. INTRODUCTION: —————————————————— HOW TO USE THE ULTRAMIND SOLUTION COMPANION GUIDE ——————— Y our brain is broken.You know it.You feel it. I empathize. My brain was once broken too. In The UltraMind Solution, I tell the story of how my brain broke one beautiful late-summer afternoon and how that was the beginning of my journey toward a whole new way of understanding medicine and the human body and mind. By learning how to renew my own broken brain and by working with hundreds of patients over the