THE BLOOD SUGAR SOLUTION 10-DAY DETOX DIET STARTER KIT CHOLESTEROL SOLUTION MARK HYMAN, MD Author of the bestsellers The 10-Day Detox Diet and The Blood Sugar Solution
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Simply put, food can cause disease, but it also can cure disease. The 10-Day Detox Diet A Pill for Every Ill The 10-Day Detox Diet The 10-Day Detox Diet. Why I Created This E-Book Series 3
Food is information. The 10-Day Detox Diet Is There A Different Healing Diet for Each Disease? all one each The 10-Day Detox Diet One Diet, Many Diseases The 10-Day Detox Diet The 10-Day Detox Diet A Few Days Away from Health and Happiness not 4
increase Why Cholesterol Is Necessary for Health the right type of cholesterol 5
The 10-Day Detox Diet Is Your Cholesterol Rancid? Is Your Cholesterol Small and Dense or Big and Fluffy? right The 10-Day Detox Diet: Cholesterol Solution Lowering Cholesterol can be Harmful to Your Health don t 6
The New England Journal of Medicine What Really Causes Cardiovascular Disease? 7
INFLAMMATION high levels of C-reactive protein (or CRP, a marker of inflammation) had higher risks of heart disease than people with high cholesterol SUGAR HOMOCYSTEINE homocysteine 5 methyl folate Lower Your Risk of Heart Disease Without Drugs causes Mozaffarian D, Wilson PW, Kannel WB. Beyond established and novel risk factors: lifestyle risk factors for cardiovascular disease. Circulation. 2008;117(23):3031-3038 Menke A, Muntner P, Batuman V, Silbergeld EK, Guallar E. Blood lead below 0.48 micromol/l (10 microg/dl) and mortality among US adults. Circulation. 2006 Sep 26;114(13):1388-94. 8
Archives of Internal Medicine The Lancet Cholesterol Solution The 10-Day Detox Diet: Ford ES, Bergmann MM, Kröger J, Schienkiewitz A, Weikert C, Boeing H. Healthy living is the best revenge: findings from the European Prospective Investigation Into Cancer and Nutrition-Potsdam study. Arch Intern Med. 2009 Aug 10;169(15):1355-1362. Yusuf S, Hawken S, Ounpuu S, et al; INTERHEART Study Investigators. Effect of potentially modifiable risk factors associated with myocardial infarction in 52 countries (the INTERHEART study): case-control study. Lancet. 2004;364(9438):937-952 American College of Preventive Medicine. Lifestyle Medicine Evidence Review. June 30, 2009. Available at: http://www.acpm.org/lifestylemedicine.htm. Accessed September 18, 2009. 9
Total cholesterol, HDL, LDL cholesterol, triglycerides. NMR Lipid Profile Cardio C-reactive protein. Homocysteine. Lipid peroxides or TBARS Fibrinogen 10
Lipoprotein (a) Genes or SNPs high-speed CT General Dietary Recommendations to Help Prevent Cardiovascular Disease The 10-Day Detox Diet Eat protein with every meal Use clean animal protein Combine protein, fat, and carbohydrates Avoid white flour and sugar. 11
Eat high-fiber foods Avoid all processed junk food Increase omega-3 fatty acids Eliminate all hydrogenated fat or trans fat Instead use healthy oils Avoid or reduce alcohol Don t allow yourself to get hungry Try not to eat three to four hours before bed Have a good protein-based breakfast every day Include flaxseeds Drink green tea Use soy foods Eat at least 8 to 10 servings of colorful fruits and vegetables every day Kottler BM, Ferdowsian HR, Barnard ND. Effects of plant-based diets on plasma lipids. Am J Cardiol. 2009 Oct 1;104(7):947-56. 12
The 10-DAY DETOX DIET MEAL PLAN DAY 1 DAY 2 DAY 3 DAY 4 13
DAY 5 DAY 6 DAY 7 DAY 8 14
DAY 9 DAY 10 The 10-DAY DETOX SHOPPING LIST The 10-Day Detox Diet FRUITS and VEGETABLES FRUITS: VEGETABLES: 15
Great Resources: PROTEINS POULTRY AND EGGS: Great Resources: 16
SEAFOOD: Great Resources: RED MEAT: Great Resources: PROTEIN POWDER: FATS OILS Great resources: NUTS/SEEDS, NUT/SEED BUTTERS, AND NUT FLOURS 17
Great resources: NON-DAIRY MILK: Great resources: SEASONINGS, HERBS, AND SPICES SPICES: SEASONINGS & CONDIMENTS: HERBS (FRESH, IF INDICATED): 18
Great Resources: OTHER PANTRY ITEMS The Cholesterol Support Kit 19
Exercise Reduce Stress 20
Sleep Practice the regular rhythms of sleep Use your bed for sleep and romance only Create an aesthetic environment that encourages sleep Create total darkness and quiet Avoid caffeine Avoid alcohol Get at least 20 minutes exposure to daylight daily Eat no later than three hours before bed Don t exercise vigorously after dinner Write your worries down 21
Take a hot salt/soda aromatherapy bath Get a massage or stretch before bed Warm your middle Avoid medications that interfere with sleep Use herbal therapies Take 200 mg to 400 mg of magnesium citrate or glycinate before bed Other supplements and herbs can be helpful in getting some shuteye Try 1 mg to 3 mg of melatonin at night Get a relaxation, meditation or guided imagery CD When to Use Medications 22
Statins Niacin Jenkins DJ, Kendall CW, Marchie A, Faulkner DA, Wong JM, de Souza R, Emam A, Parker TL, Vidgen E, Lapsley KG, Trautwein EA, Josse RG, Leiter LA, Connelly PW. Effects of a dietary portfolio of cholesterol-lowering foods vs lovastatin on serum lipids and C-reactive protein. JAMA. 2003 Jul 23;290(4):502-10. 23
Ezetimbe (Zetia) Fibrates The Blood Sugar Solution. Bile Acid Binding Agents 24
The 10-Day Detox Diet 25