Welcome to Prep Week!!

This week is all about preparation. We have found that those who have time to prepare for the dietary changes that are part of the Cleanse Program are the ones who are the most successful. Week one is all about the groundwork to make your goals a reality. You will be starting to decrease the food toxins and stimulants, caffine, and sugar in your diet. You will be looking at suggested meal ideas and will start stocking up on the foods that are needed to support healthy detoxification. Follow the action list below to get the most out of your program.

1. Review the Foods to Avoid List and begin cutting down on those foods. A good general rule is to decrease intake of these food by half and assess how you are feeling. This is especially a good rule with stimulants, caffeine and sugar based products. Adjust if necessary and then decrease by half again in two days. Remember you have a week to lessen the impact of removing the foods from your diet. Another good general rule is that if it comes in a packaged bag or box, don’t buy it. The premise here is to eat more real food and stay away from those foods that are processed and have additives.

2. Increase your water intake if it is low. A good rule to follow for proper hydration is to take your Body Weight divided by 2 equals the number of ounces of water you should consume a day. (body weight/2= oz water). Water with lemon juice has the added benefits of supporting digestion and regulating blood sugar levels.

3. Switch to organic and non-GMO modified foods, to remove more of the toxic load. Please review the The Dirty Dozen and Clean Fifteen, produce and pesticides PDF’s. When it is not feasible to buy all organic produce, make sure those on the Dirty Dozen are organic as well as your meat products. A good rule of thumb is if you eat the skin or the whole fruit or vegetable, get it organic. For example, purchasing an apple organic is more important than a banana, where you remove the peel and a higher concentration of pesticides. This is also a good time to make your own produce wash. An easy and inexpensive way to remove dirt and toxins from your produce.

4. Prepare a menu and shopping list for next week’s meals. As we mentioned, preparation is key. Please review the suggested MENU and RECIPES provided. A Shopping List is provided for the first weeks suggested menu. Remember: Eating too much healthy food is not healthy. The suggested menu is a guideline of what you are to eat. The menu has too much food in one day for me, with both the shakes/smoothies. It may or may not be the right amount of food for you. You can also utilize your own recipes as long as none of the ingredients are on the foods to avoid list. The Food Substitution PDF, will be able to assist in converting some of your favorite recipes. Start preparing your kitchen with the foods you will need. This is also a good time to clean out your pantry and remove the processed and packaged foods.

Commitment means staying loyal to what you said you were going to do, long after the mood you made it in has left.

Commitment PDF

Please Print and fillout your commitment form. Be honest with yourself about the answers to the questions. MAKE SURE YOU SET INSPIRED GOALS!!! It is not just about losing weight, or a drecrease in pain, or an increase in energy. What happens when you lose the weight or your symptoms decrease? What will that enable you to do? to accomplish? We are all here to do great things. We have a purpose and a mission, focus on how you vision yourself and what you will be able to do as you reach your goals. Keep this commitment form somewhere you can look at it several times a day.

Foods To Avoid PDF
Food Substitution PDF
Protocol Calender PDF
Cleanse FAQ PDF
Suggest Menu Week 1
Week 1 Recipes
Week 1 Shopping List
Suggest Menu Week 2
Week 2 Recipes
Week 2 Shopping List
Suggest Menu Week 3
Week 3 Recipes
Week 3 Shopping List
Produce wash
Core Restore Booklet

Keeping Clean Habits
Plan ahead Purchase and prepare produce ahead of time for quick salads and snacks. Make large batches of brown rice and quinoa on the weekends so it is ready for weekday meals. Plan meals and snacks ahead of time so you are not caught hungry and without a healthy option.
Eat early and eat often

Starting your day with a healthy breakfast can jumpstart your metabolism and will help keep you from overeating later in the day. Rather than eating the standard three large meals a day, eating moderately sized meals and choosing healthy snacks between meals can keep your metabolism going and ward off unwanted cravings.

Stay hydrated

Divide your body weight in two—now aim to drink this many ounces of water per day. For example, a 140 lb. woman should drink 70 oz. of water per day. Proper hydration is essential for detoxification of the body, and helps to stave of hunger and cravings.
Dining out

Preparing meals at home allows you to control the quality of ingredients, as well as the amount of sodium and types of fat. When dining out, order items that closely resemble the Cleanse meal plans. Many restaurant portions are the equivalent of two or more servings. Ask for a to-go bag before you start eating; leave an adequate portion to enjoy immediately and pack up the rest to take home.

Simple lunches

Although unique lunch options are provided in the Cleanse program, a simple and efficient option is to prepare extra dinner portions for the following day’s lunch. Packaging lunch portions prior to eating dinner saves time the following day and eliminates the temptation of unnecessary second helpings.
Nutrition on the go Pre-measure servings of Core Support Powder into small containers or sealed sandwich bags you can take with you for a nutritious snack option.
Give yourself a hand Many Americans eat supersized meals with portions that are twice the size recommended for optimal health. An easy way to practice portion control for a meal is to use your hand.

One serving of meat or fish is about the size of your palm.

One serving of fresh fruit is about the size of your fist, while a serving of cooked vegetables, rice or potatoes should fit in your cupped hand.
Healthy eating isn’t all about cutting back

Most people need to add more fruits and vegetables to their diet. Build meals and snacks around a base of vegetables and fruits. For extra benefits choose cruciferous vegetables such as kale, Brussels sprouts, broccoli and cabbage, which are a rich source of antioxidants.
Go nuts for heart-healthy habits

Need a snack? Nuts are a great substitute for high-sugar snacks and keep your metabolism burning by providing healthy fats and protein. Avoid nuts roasted in hydrogenated oils or coated in sugar or chocolate. Buy raw nuts or seeds, soak overnight, then roast at a low temperature to bring out the best flavors. Snacking on almonds, pistachios or macadamia nuts is preferable to peanuts.
Smaller is better

Using smaller plates or bowls for serving can make portions appear larger. Plan out your meal portions and avoid unnecessary second (or third) helpings. If you are hungry later, have a small, healthy snack.

Avoid distractions

Try not to eat while working, watching TV, reading, using a computer or driving. Instead, eat slowly in a relaxed environment, and try to savor the flavor of your food.
Stay motivated

Find and use tools that help keep you motivated. Using a food journal or food tracking apps can be helpful to keep an eye on your daily food intake. Stay focused: When frustration and temptations strike, concentrate on the many benefits you will reap from following healthy lifestyle habits. If you find yourself making less than optimal food choices, just know that getting back to clean eating is only a meal away.

You’re now in the driver’s seat on the road to better health.
Achieving your health goals is as easy as turning the page. Keep these three statements in mind as you take your health journey to the next level:

• You have chosen to take an active role in your health by making better lifestyle choices.
• You realize the importance of detoxification.
• You have chosen to improve your daily diet.

No two readers of this guide will start the Core Restore program for the same reason. Think about the reason you chose this program and what you hope to accomplish. It can be helpful to set a goal for yourself and reflect on it throughout the program.

What do you expect to achieve from the Core Restore program?
Take a moment to write a note in your Journal about how you feel right now. Make a record now so you can look back and compare how you feel later. How would you rate your current health? Is it poor? Excellent? Somewhere in between?

Day 1

Core Support protein shakes will serve as foundational nutrition support.

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Fasting Day 1 

Welcome to the first day of your commitment to better health. You will give your body a break from digesting food today to help “reset” your detoxification system.

Your physician will recommend the best approach to eliminate the problematic foods in your diet and decrease toxic burden. It is recommended that you increase your water intake on Day One.

Imagine the toxins in your body flushed out with each sip of water. The Core Support nutritional shake includes satiating protein and fiber to help you feel full throughout the day. Try mixing almond milk for a satisfying flavor.

The Liver: Open 24 Hours a Day

The liver is the main organ used to clear out toxins, assimilating and packaging nutrients for use while detoxifying hundreds of chemicals in two distinct phases. This process is called biotransformation. Optimal biotransformation depends on the capability of the liver. If the liver is not functioning properly, every other system in the body, including the heart, brain, kidneys and skin, is compromised.

Most of the toxic compounds the body is exposed to are fat-soluble. These substances are attracted to the body’s fat cells, which serve as a type of insulation and protect the rest of the body from toxic effects. The Core Restore program assists the liver in changing these harmful fat-soluble toxins into water-soluble forms, which can then be easily eliminated by the kidneys and colon.

PHASE I

A series of enzymes chemically change harmful fat-soluble toxins into substances called intermediary metabolites. Since the intermediary metabolites are usually more toxic than the original fat-soluble toxins, they must go through Phase II quickly to become less toxic.

PHASE II

Specific molecules are then attached to the intermediary metabolites. This process makes the intermediary metabolites non-toxic and water soluble so they can be eliminated through the urine and stool.

Day 2

Core Support protein shakes will serve as foundational nutrition support.

Fasting Day 2 

Core Restore is providing the nutrients integral to Phase II. In making sure Phase II is in balance with Phase I, the Core Restore program avoids an unpleasant detoxification reaction: feeling worse while detoxifying instead of better due to the buildup of intermediary metabolites.

Your body is resting and clearing out toxins today, all thanks to your commitment to the program and to your health.

Core Restore Day 3

Welcome to Day 3

While on the detoxification program, it is highly recommended that you follow the dietary guidelines listed on the Dietary Guidelines of your Core Restore Patient Guide.

Did you ever think you’d see the day when you craved rice cakes smeared with almond butter? Today is that day! You’ve successfully made it to Day Three of the program, and your body is ready to process food again. Today is the day you begin taking PhytoCore capsules, which support phase I and II detoxification and help release toxins.

Pick the recipes that appeal to your taste buds, or use the pre-planned sample meal plan to map your healthy eating plan for the remainder of the program (See Cleanse Resource Webpage). Not only will you find yourself feeling full on less food, but you will also be more mindful of the food you consume. Try adding fresh fruit and a little ice to your Core Support drink for a perfect nutritionally complete smoothie.

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Breakfast Idea:

Core – Mixed Berry Smoothie

(Prep. time: 5 min, Serves 2, Calories per serving: 300)

Ingredients:

4 scoops Core Support Powder

2 cups milk (unsweetened almond or coconut)

1/2 frozen banana, sliced

1 cup frozen strawberries

1 cup frozen blueberries

Instructions:

Blend all ingredients into blender until smooth.

Lunch Idea:

Core – Grilled Chicken Breast with Sweet Peaches –

(Cooking time 20 min, Serves 2, Calories per serving: 400–500)

Ingredients

½ Tbsp. of apple cider vinegar

½ Tbsp. of fresh ginger, finely chopped or grated

½ tsp. of fresh thyme leaves

1 clove garlic, crushed

2 Tbsp. of olive oil

Pink Himalayan salt and pepper to taste

½ tbsp. pink Himalayan salt

¼ tsp. black pepper

1 medium red onion, cut into wedges

2 peaches, cut into wedges

2 boneless chicken breast halves

Instructions (can use a tabletop grill or outdoor grill)

1. Combine vinegar, herbs, 1 ½ Tbsp. of oil, and a dash of salt and pepper in a small bowl. Set aside.
2. Combine onions, peaches, remaining oil, ¼ tsp. salt, and 1⁄8 tsp. of pepper.
3. Season the chicken with ¼ tsp. salt and 1⁄8 tsp of pepper.
4. Grill chicken and onions until chicken is done throughout and onions are tender, 5–6 minutes per side if outdoor grill, 6 minutes total if on table top grill.
5. Place peaches on grill and cook until tender, 3–4 minutes per side.
6. Drizzle vinaigrette onto chicken and serve with onions and peaches.

*May substitute turkey breast for chicken

Dinner Idea: Combine these two dishes for your dinner:

Core – Strawberry and Avocado Spinach Salad –

(Prep. time: 10 minutes, Serves 2, Calories per serving: 230)

Ingredients

4 cups fresh baby spinach

1⁄8 cup olive oil

1⁄8 cup balsamic vinegar

½ tsp. fresh lemon juice

½ avocado, pitted and diced

¼ small red onion, thin-sliced

½ pint fresh strawberries, hulled and sliced

1⁄8 cup sliced raw almonds
Instructions

1. Pour olive oil, balsamic vinegar and lemon juice together in small bowl. Whisk to mix thoroughly. Set aside.
2. Mix spinach, strawberries, avocados, onions and almonds together in salad bowl.
3. Top with desired amount of vinaigrette.

Core – Savory Dal (Indian Lentil Stew) –

(Cooking time: 20 min, Serves 2, Calories per serving: 310)

Ingredients

1 Tbsp. olive oil

½ yellow onion, chopped

2 cardamom pods, slightly crushed or ¼ tsp. cardamom powder

½ tsp. cumin

2 cloves garlic, crushed

1 Tbsp. fresh ginger root, chopped

¾ cup tomatoes, chopped

¼ cup fresh cilantro

3 whole peppercorns

1 cup red lentils

¼ tsp. pink Himalayan salt

2 cups vegetable broth

1 jalapeño or serrano pepper, seeded and chopped (optional)
Instructions

1. Heat oil in a large pot over medium high heat. Sauté onions and cardamom until onions are translucent, for about 5 minutes.
2. Add cumin, garlic, ginger root and cook for 2 minutes while stirring frequently.
3. Add tomatoes, cilantro, peppercorns, lentils, salt, broth, and jalapeños and bring to a boil.
4. Reduce heat to medium-low, cover, and simmer until lentils soften, while stirring often for about 15 minutes.

Optional Snack:

Core – Tropical Mango Chia Pudding –

(Prep. time: 10 min. Serves 2, Calories per serving: 230)

Ingredients:

1 cup unsweetened almond milk

3 Tbsp. chia seeds

1 tsp. of pure vanilla extract

1 medium mango, peeled and diced

Optional:

Fresh mint, for garnish

Instructions:

1. Add almond milk, chia seeds and vanilla to a covered container.
2. Mix ingredients together thoroughly and refrigerate overnight.
3. Garnish with diced mango and mint leaves.

Core Restore Day 4

Welcome to Day 4

On this fourth day of detoxification, you will find yourself seeing and tasting food differently. In just a few days of detoxification, you have reprogrammed your taste buds to savor food as it was meant to be savored, without extra salt and sugar.

Creating healthy meal plans for your week ahead of time and writing in a daily food journal will help you become mindful of the food you are consuming. These small steps will help make your healthy eating goal even more attainable.

The foods in this diet plan have been carefully chosen to help decrease your risk of exposure to pesticides, herbicides, artificial colors and flavors, antibiotics, hormones, preservatives and other chemicals which can bring additional burden to your body’s detoxification system. Certain foods in this diet, including cruciferous vegetables such as broccoli and cabbage, have been shown to promote Phase I and II detoxification pathways in your liver.

Breakfast Idea:

Core – Fruit and Quinoa Breakfast Melange –

(Cooking time: 20 min., Serves 2, Calories 300-400 per serving)

Ingredients:

1/4 cup water

1 tsp. pure vanilla extract

1 banana

15 oz. frozen peaches

1/2 tsp. nutmeg

½ tsp. cinnamon

1-1/2 cups cooked quinoa (or brown rice)

1 cup milk (unsweetened coconut, almond, or rice)

Instructions:

1. Place water and vanilla in large saucepan over low heat.
2. Add bananas and peaches and stir.
3. Add in cinnamon and nutmeg and bring to a simmer. Reduce heat and cook until tender, about 7 minutes.
4. Stir in quinoa and milk. Cook on low for 5-10 minutes. Serve warm.

Lunch Idea:

Core – Quinoa Stuffed Peppers –

(Cooking time: 90 min, Serves 2, Calories per serving: 250)

Ingredients

1 Tbsp. olive oil

½ medium onion, chopped

1 stalk celery, chopped

1 Tbsp. cumin

1 clove garlic, crushed

5 oz. spinach, fresh or frozen

One 15 oz. can of diced tomatoes, drained with liquid set aside

One 15 oz. can black beans, rinsed and drained

½ cup quinoa

3∕4 cup carrots, peeled and grated

1 tsp. fresh hot serrano or jalapeño peppers, seeded and chopped (optional)

1 cups water

½ tsp. pink Himalayan salt

2 large bell peppers, cut in half with ribs and seeds removed

Instructions

1. Heat oil in saucepan over medium heat.
2. Add onion and celery and cook until onion is translucent, for about 5 minutes.
3. Add cumin and garlic and sauté for 1 minute.
4. Stir in spinach and tomatoes, saving the liquid from the tomatoes. Cook for 5 minutes until most liquid has evaporated.
5. Mix in black beans, quinoa, carrots, hot peppers, salt and water. Cover and bring to a boil.
6. Preheat oven to 375°.
7. Reduce heat to low and simmer for 20 minutes, until quinoa is tender.
8. Pour in liquid from tomatoes into bottom of glass baking dish.
9. Fill in each bell pepper half with ¾ cup quinoa mix and place in baking dish, cover with foil and bake for 1 hour.
10. Uncover and bake for an additional 15 minutes, until tops of peppers are browned.
11. Let stand for 5 minutes and serve.

Dinner Idea: Combine these two dishes for dinner

Core – Lemon Chicken Kabobs with Tomato-Parsley Salad –

(Prep Time: 2 hours, Cooking time: 6 min., Serves 4, Calories per serving: 300)
Ingredients:

3 Tbsp. fresh lemon juice, divided

1 Tbsp. + 1 tsp. minced garlic, divided

1 ½ tsp. dried oregano, divided

¾ tsp. pink Himalayan salt, divided

¾ tsp. freshly ground black pepper, divided

3 Tbsp. extra-virgin olive oil, divided

4 (6 oz.) skinless, boneless chicken

breast halves, cut into 1½-inch cubes

2 cups fresh parsley leaves

1 cup chopped cherry tomatoes

½ lb. grape tomatoes

1 green pepper, cut into one inch pieces

1 red pepper, cut into one inch pieces

1 large onion, cut into one inch pieces
Instructions:

1. Combine 2 Tbsp. lemon juice, 1 Tbsp. garlic, 1 tsp. oregano, ½ tsp. salt, and ½ tsp. pepper in a bowl. Add 1 Tbsp. oil, stirring with a whisk.
2. Add chicken, and stir; marinate in refrigerator 2 hours, covered.
3. Remove chicken from bowl; discard marinade. Thread chicken, tomatoes peppers and onions onto skewers. Heat a grill pan over high heat.
4. Add skewers; cook 6 minutes or until done, turning often.
5. Combine remaining juice, garlic, oregano, salt, and pepper in a medium bowl. Gradually add remaining oil, stirring well with a whisk. Add parsley and tomatoes, toss to coat. Serve chicken on top of salad.

Optional Snack:

Core – Cinnamon Raisin Delight –

(Prep. time: 5 min, Serves 2, Calories per serving: 230)

Ingredients:

1 cup milk (unsweetened coconut or almond)

3 Tbsp. chia seeds

1 tsp. ground cinnamon

1 tsp. of pure vanilla extract

2 Tbsp. raisins

Instructions:

1. Combine all ingredients, except raisins, into a bowl and stir well.
2. Cover and refrigerate overnight.
3. In the morning, top with raisins.

Core Restore Day 5

Welcome to Day 5

Focus on your energy level today. Do you feel an increase in energy since starting the Core Restore program? Think of the food you are preparing and consuming as fuel your body needs to function at an optimal level.

Each of the meals in the recipe guide has been chosen based on nutritional profile, digestibility and flavor. Try an unfamiliar dish today. You might be surprised at the levels of flavor you notice. No matter your meal choices for today, keep eating well.

You may have experienced sluggish digestion on your normal diet. Stress, antibiotic use and an unhealthy diet can negatively impact your GI system. As you eliminate problem foods, it is important to modulate your digestive system with good bacteria. Specific strains of microorganisms have been scientifically shown to support optimal digestion by balancing your gut’s microflora.

Did you know that the skin is body’s largest organ of detoxification?  Blemishes reflect the toxic burden
your body is trying to eliminate.  Keep your skin glowing throughout the detoxification process with high
quality skincare products. Look for organic ingredients and avoid added chemicals or known skin irritants.

Breakfast Idea:

Core – Chocolate Banana Smoothie – (I6M6KB995)

(Prep. time: 5 min, Serves 2, Calories per serving: 300)

Ingredients:

2 peeled and frozen banana, sliced

3 cup coconut milk or almond milk

4 Tbsp. unsweetened cocoa powder

4 scoops Core Support Powder

Instructions:

Blend all ingredients into blender until smooth.

Lunch Idea:

Core – Spaghetti Squash with Marinara Sauce – (PTP6KB995)

(Cooking time: 60 min, Serves 2, Calories per serving: 250)

Ingredients

1 large spaghetti squash

1 Tbsp. olive oil

1/2 cup yellow onion, chopped

1/8 cup celery, chopped

1 cloves garlic, minced

1/2 Tbsp. fresh parsley

1/2 Tbsp. fresh basil

1/4 Tbsp. fresh rosemary

1/4 Tbsp. fresh oregano

2 black olives, diced

1/2 cup mushrooms, sliced

1/2 cup carrots, peeled and grated

1/4 lb. ground grass-fed beef*

1/4 tsp. black pepper

1/2 tsp. pink Himalayan salt

1 28 oz. can diced tomatoes

1 dried bay leaf

*May substitute pea protein crumbles, ground buffalo, or ground turkey for beef

Instructions
Spaghetti Squash

1. Prick squash in multiple areas with fork.
2. Place squash in glass baking dish.
3. Bake for 40 minutes at 375° F.
4. Remove squash from oven and let cool. Cut length-wise with a knife.
5. Scoop the seeds and strings from the center of the squash and discard.
6. Gently scrape the edges of the squash with a fork to shred pulp into strands.
7. Transfer shredded pulp into a separate bowl and add ½ Tbsp. of olive oil and mix throughout.
8. Strands should resemble cooked spaghetti.

Instructions
Marinara Sauce (Start while squash is baking)

1. Heat olive oil, onion, and celery over medium high heat.
2. Add herbs (except bay leaf) olives, mushrooms, and carrots and cook for about 15 minutes, until vegetables are tender.
3. Pour in a bowl and set aside.
4. Brown meat over high heat for about 5–10 minutes, until cooked. Sprinkle with salt and pepper.
5. Add can of tomatoes, bay leaf, and bowl of vegetables to meat and bring to a boil.
6. Add ½ tsp. salt to and ¼ tsp. pepper to sauce. Cover and simmer for 20 minutes, stirring often.
7. Serve sauce over squash in individual plates.

Dinner Idea: Combine these two dishes for dinner

Core – Spicy Black Bean Soup – (J0V6KB995)

(Cooking Time: 20 min, Serves 4, Calories per serving: 250–300)

Ingredients

2 Tbsp. olive oil

2 medium yellow onions, chopped

2 cloves garlic, minced

¼ cup green bell pepper, chopped

¼ cup red bell pepper, chopped

1 jalapeño, seeded

1 tsp. chili powder

1 Tbsp. cumin

¼ tsp. thyme

Two 15 oz. cans black beans, rinsed and drained

One 4 oz. can diced mild green chilies

16 oz organic vegetable or chicken broth

1 lime

¼ cup fresh cilantro, chopped

Instructions

1. Heat oil in a pot over medium-high heat. Add onions, garlic, green chilies, bell peppers and jalapeños. Saute until onions are translucent, about 5 minutes.
2. Add beans, broth, chili powder, cumin and thyme.
3. Reduce heat to medium low; cover and simmer until flavors blend, about 15 minutes.
4. Puree soup in batches in blender and return to pot.
5. Add lime and cilantro to garnish.

Optional Snack:

Core – Creamy Chocolate Pudding – (B2Z6KB995)

(Prep. time: 5 min, Serves 4. Calories per serving: 130)

Ingredients

2 medium avocados, peeled, pitted and diced

1/3 cup cocoa powder

1 cup almond or coconut milk beverage

1 tsp. cinnamon

2 tsp. vanilla extract

1/4 cup blueberry and strawberry mix

1/2 tsp. pink Himalayan salt
Optional:

• Stevia to taste
• 2 Tbsp. blueberries
• 1 Tbsp. slivered almonds

Instructions

1. Place all ingredients into a high-speed blender and puree until creamy.
2. Chill in refrigerator for 2–3 hours.

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Did you know that cinnamon has over

16 different health benefits?

Core Restore Day 6

Welcome to Day 6

Think about the tasty recipes you have enjoyed on the Core Restore program. Which are your favorites? What nutrition are they providing to your body? Will you prepare any of these recipes after you complete the Core Restore program?

Consider these food preparation tips as you approach the final day of detoxification:

– A rice cooker is an inexpensive tool that provides a simple way to prepare large quantities of rice and quinoa. Once prepared, these grains can be stored in the freezer for later use, such as in a vegetable stir-fry or cooked with herbs and spices.

– A slow cooker is another reasonably-priced cooking device that can speed up meal preparation. Food can be set to cook in the morning before work and will be ready to eat when you return home. Slow cookers are especially useful for cooking vegetables, stews, soups and meats, while providing a quick clean up and leftovers for later meals.

Be sure to refer to the Dietary Guidelines in your Patient Guide.

Breakfast Idea:

Core – Tropical Mango Chia Pudding –

(Prep. time: 10 min. Serves 2, Calories per serving: 230)

Ingredients:

1 cup unsweetened almond milk

3 Tbsp. chia seeds

1 tsp. of pure vanilla extract

1 medium mango, peeled and diced

Optional:

Fresh mint, for garnish

Instructions:

1. Add almond milk, chia seeds and vanilla to a covered container.
2. Mix ingredients together thoroughly and refrigerate overnight.
3. Garnish with diced mango and mint leaves.

Lunch Idea:

Core – Strawberry and Avocado Spinach Salad –

(Prep. time: 10 minutes, Serves 2, Calories per serving: 230)

Ingredients

4 cups fresh baby spinach

1⁄8 cup olive oil

1⁄8 cup balsamic vinegar

½ tsp. fresh lemon juice

½ avocado, pitted and diced

¼ small red onion, thin-sliced

½ pint fresh strawberries, hulled and sliced

1⁄8 cup sliced raw almonds
Instructions

1. Pour olive oil, balsamic vinegar and lemon juice together in small bowl. Whisk to mix thoroughly. Set aside.
2. Mix spinach, strawberries, avocados, onions and almonds together in salad bowl.
3. Top with desired amount of vinaigrette.

Core – Sweet Potato Shepherd’s Pie –

(Cooking time, 50 minutes, Serves 2, Calories per serving: 250)

Ingredients

1½ lbs. sweet potatoes                               ¾ cup water

¼ cup unsweetened coconut milk                2 cloves garlic, diced

1⁄8 cup chicken broth                                  ½ lb. organic, lean ground turkey

Pink Himalayan salt and pepper to taste      ¾ tsp. pink Himalayan salt

½ tsp. black pepper                                     1 Tbsp. olive oil

½ medium yellow onion, diced                     1 parsnip, diced

1 stalk celery, chopped                                4 oz. mushrooms, diced

5 oz. frozen peas and carrots mix               ½ cup chicken broth

2 tsp. tomato paste                                     1 tsp. gluten-free Worcestershire sauce

1 tsp. fresh rosemary, chopped                   ¼ tsp. paprika

Instructions: Sweet Potatoes

1. Preheat oven to 425° F. Place sweet potatoes in glass dish. Add water. Water should appear in glass at a depth of approx. 1 inch.
2. Poke 3–4 holes in sweet potatoes with fork.
3. Bake potatoes until tender, about 45 minutes. Start preparing filling while waiting.
4. Remove peels and mash potatoes in bowl with milk, garlic, and broth.
5. Add salt to taste and set aside.

Instructions: Filling

1. In a large sauté pan, brown ground turkey and season with ½ tsp. salt and ¼ tsp. pepper.
2. Add olive oil and onions, and sauté for an additional minute, until onions are translucent.
3. Add parsnip, celery, remaining ¼ tsp. salt and ¼ tsp. pepper. Cook until celery is
   soft, about 10 minutes.
4. Add garlic and mushrooms, and sauté for an additional 3 minutes.
5. Add frozen vegetables, chicken broth, tomato paste, liquid aminos, and rosemary. Mix well.
6. Simmer on low heat for 10 minutes. Set aside.

Instructions: Casserole

1. Preheat oven to 400° F. In a 8” x 8” square glass baking dish, spread meat mixture
   evenly along bottom.
2. Top with layer of sweet potatoes. Sprinkle with paprika.
3. Bake for 20 minutes, until potatoes are golden brown.

Dinner Idea: Try these two dishes for dinner

Core – Quick and Easy Vegetable Quinoa – 

(Cooking time: 25 min, Serves 2, Calories per serving: 300)

Ingredients

1 cup dry quinoa

½ Tbsp. olive oil

1 clove garlic, crushed

1⁄8 cup yellow onion, diced

¼ cup red or green bell pepper, diced

¼ cup zucchini, chopped

2 cups vegetable or chicken broth

¼ cup cilantro, chopped

½ tsp. pink Himalayan salt
Instructions

1. Rinse dried quinoa under running water in strainer. Set aside.
2. Heat sauté pan over medium heat and add olive oil. Sauté onions and garlic until translucent.
3. Add quinoa and continue to stir for 2 minutes.
4. Add remaining vegetables and stir until they begin to soften.
5. Add broth and bring mixture to a boil.
6. Lower heat to simmer and cover. Add cilantro and salt. Cook for 15–20 minutes until quinoa is tender.
7. Uncover and fluff with a fork.

Core – Savory Dal (Indian Lentil Stew) –

(Cooking time: 20 min, Serves 2, Calories per serving: 310)

Ingredients

1 Tbsp. olive oil

½ yellow onion, chopped

2 cardamom pods, slightly crushed or ¼ tsp. cardamom powder

½ tsp. cumin

2 cloves garlic, crushed

1 Tbsp. fresh ginger root, chopped

¾ cup tomatoes, chopped

¼ cup fresh cilantro

3 whole peppercorns

1 cup red lentils

¼ tsp. pink Himalayan salt

2 cups vegetable broth

1 jalapeño or serrano pepper, seeded and chopped (optional)
Instructions

1. Heat oil in a large pot over medium high heat. Sauté onions and cardamom until onions are translucent, for about 5 minutes.
2. Add cumin, garlic, ginger root and cook for 2 minutes while stirring frequently.
3. Add tomatoes, cilantro, peppercorns, lentils, salt, broth, and jalapeños and bring to a boil.
4. Reduce heat to medium-low, cover, and simmer until lentils soften, while stirring often for about 15 minutes.

Optional Snack:

Core – Tropical Mango Chia Pudding –

(Prep. time: 10 min. Serves 2, Calories per serving: 230)

Ingredients:

1 cup unsweetened almond milk

3 Tbsp. chia seeds

1 tsp. of pure vanilla extract

1 medium mango, peeled and diced

Optional:

Fresh mint, for garnish

Instructions:

1. Add almond milk, chia seeds and vanilla to a covered container.
2. Mix ingredients together thoroughly and refrigerate overnight.
3. Garnish with diced mango and mint leaves.

Core Restore Day 7

Congratulations!

You made it! You’re steps away from completing the Core Restore First Week. Focus today on what you have learned from this program:

• You can take an active role in your health.
• Making a commitment to eating right and choosing to live healthy is easy if you have a plan
• Healthy lifestyle choices can give you more energy.
• The benefits of detoxification include, but are not limited to, weight loss, hormone balance and a healthy connection to food.
• Enhanced biotransformation is a great way to keep your system running smoothly and to maintain optimal health. Consider doing a routine detox to keep healthy habits. This maintenance will ensure your body is performing well.

Be sure to refer to the Dietary Guidelines in your Patient Guide.

Breakfast Idea: 

Core – Chocolate Banana Smoothie – 

(Prep. time: 5 min, Serves 2, Calories per serving: 300)

Ingredients:

2 peeled and frozen banana, sliced

3 cup coconut milk or almond milk

4 Tbsp. unsweetened cocoa powder

4 scoops Core Support Powder

Instructions:

Blend all ingredients into blender until smooth.

Lunch Idea: 

Core – Lemon Chicken Kabobs with Tomato-Parsley Salad – 

(Prep Time: 2 hours, Cooking time: 6 min., Serves 4, Calories per serving: 300)
Ingredients:

3 Tbsp. fresh lemon juice, divided

1 Tbsp. + 1 tsp. minced garlic, divided

1 ½ tsp. dried oregano, divided

¾ tsp. pink Himalayan salt, divided

¾ tsp. freshly ground black pepper, divided

3 Tbsp. extra-virgin olive oil, divided

4 (6 oz.) skinless, boneless chicken

breast halves, cut into 1½-inch cubes

2 cups fresh parsley leaves

1 cup chopped cherry tomatoes

½ lb. grape tomatoes

1 green pepper, cut into one inch pieces

1 red pepper, cut into one inch pieces

1 large onion, cut into one inch pieces
Instructions:

1. Combine 2 Tbsp. lemon juice, 1 Tbsp. garlic, 1 tsp. oregano, ½ tsp. salt, and ½ tsp. pepper in a bowl. Add 1 Tbsp. oil, stirring with a whisk.
2. Add chicken, and stir; marinate in refrigerator 2 hours, covered.
3. Remove chicken from bowl; discard marinade. Thread chicken, tomatoes peppers and onions onto skewers. Heat a grill pan over high heat.
4. Add skewers; cook 6 minutes or until done, turning often.
5. Combine remaining juice, garlic, oregano, salt, and pepper in a medium bowl. Gradually add remaining oil, stirring well with a whisk. Add parsley and tomatoes, toss to coat. Serve chicken on top of salad.

Dinner Idea:

Core – Spicy Black Bean Soup –

(Cooking Time: 20 min, Serves 4, Calories per serving: 250–300)

Ingredients

2 Tbsp. olive oil

2 medium yellow onions, chopped

2 cloves garlic, minced

¼ cup green bell pepper, chopped

¼ cup red bell pepper, chopped

1 jalapeño, seeded

1 tsp. chili powder

1 Tbsp. cumin

¼ tsp. thyme

Two 15 oz. cans black beans, rinsed and drained

One 4 oz. can diced mild green chilies

16 oz organic vegetable or chicken broth

1 lime

¼ cup fresh cilantro, chopped

Instructions

1. Heat oil in a pot over medium-high heat. Add onions, garlic, green chilies, bell peppers and jalapeños. Saute until onions are translucent, about 5 minutes.
2. Add beans, broth, chili powder, cumin and thyme.
3. Reduce heat to medium low; cover and simmer until flavors blend, about 15 minutes.
4. Puree soup in batches in blender and return to pot.
5. Add lime and cilantro to garnish.

Optional Snack:

Core – Cinnamon Raisin Delight –

(Prep. time: 5 min, Serves 2, Calories per serving: 230)

Ingredients:

1 cup milk (unsweetened coconut or almond)

3 Tbsp. chia seeds

1 tsp. ground cinnamon

1 tsp. of pure vanilla extract

2 Tbsp. raisins

Instructions:

1. Combine all ingredients, except raisins, into a bowl and stir well.
2. Cover and refrigerate overnight.
3. In the morning, top with raisins.

The KEY in determining your correct food plan is to listen to your body. Starting this week, you are going to start looking at how the ratio of fat/protein and carbohydrates affect your energy, mental clarity and satisfaction following a meal. To start familiarizing yourself with the log and how to utilize it, we are going to think of the ratios in terms of how much of your plate they encompass. We would like you to start with meals that are 50-percent carbohydrates and 50-percent protein/fat. So, half your plate consists of carbohydrates while the other is protein/fat. You may find that this ratio is not ideal for you. It is only your starting point. You will make adjustments by listening to your body.

Clean, lean protein Protein includes Grass-fed beef, pastured pork, lamb, turkey and chicken. Quality is everything. Please be thinking, “you are what you ate”, meaning organic and grass-fed or pasture raised. Clean lean protein is where you make your brain chemicals, neurotransmitters. It’s going to give you better satiety because it slows down stomach emptying and it keeps the hunger hormone (ghrelin), which tells you to eat, under control. Protein cuts cravings.

Healthy fats You need to eat fat to be healthy and to lose fat. Healthy fats make for a healthy Nervous System, our brains are 50% fat. Healthy fats also activate the reward center of our brains. These are the same centers that all those carbohydrate sugary treats activate. Healthy fats are Coconut, avocado, olives, olive oil, and nut butters.

Low impact carbohydrates Vegetables and fruit (especially berries) contain a lot of fiber and are high in nutrients. Other low impact carbs include; vegetables, fruit (keep to small servings), quinoa, lentils, legumes, pumpkin, and squashes.

When you consume processed carbohydrate foods, whether they are whole grains or cupcakes, your digestive system breaks them down into the simple sugars glucose and fructose. When glucose enters the bloodstream and causes blood sugar rises and the body will store it away as glycogen or fat. Low impact carbohydrates are higher in fiber which helps to balance out the naturally occurring sugar. You should still limit high fructose fruits such as banana, grapes and dried fruit.

Food is information for the body

After each meal, you should be fulfilled on three levels:

1. Satisfaction: Your meal keeps you full for at least 4 hours, leaving you free of cravings. 2. Energy: Your meal replenishes your energy levels for several hours with no sudden crashes. 3. Mental Clarity: Your mind is crystal clear with no fogginess, impairment of memory, or inability to put words together.

Food-Log PDF 

How to utilize the Food Log

 

1. Write down what you eat.
2. Use your plate to roughly determine the ratios of protein and fat to low impact carbohydrates.
3. 2-3 hours after you eat mark the checklist; in terms of satisfaction, energy and mental clarity.

food-log
Here are some guidelines.

Indication of excess carbohydrates:

Already Hungry

Need to snack

Hyper or wired

Feel the need to nap

Anxious and/or irritable

Brain fog

Indications of excess fat and protein:

Physically full, but still hungry

Desiring sweets

Energy did not improve with meal

Stomach feels heavy

Make Adjustments

Let your body guide you.  As you are marking the checklist go with the majority of the answers and adjust your meal accordingly.  If your body reacted to a 50:50 ratio with energy did not improve, but you were already hungry, tired and cloudy in your thinking, than you need to adjust your meal by either adding more protein or decreasing the amount carbohydrates.  It takes a little trial and error, but it is well worth the effort to feel a 100% in terms of energy, mood and clarity.

Food Sensitivities

Food sensitivities are one of the most hidden forms of internal stress. There are several issues that make food sensitivities tricky to detect.

1. Food sensitivity symptoms are often not contained to digestive symptoms. Symptoms of food sensitivities include brain fog, fatigue, restlessness, indigestion, depression, skin problems, headaches, bloating, gas, and runny noise.

2. Food Sensitivity symptoms may be delayed. The reaction to the food may occur from 3 hours up until 4 days after consuming the food. This increases the difficulty of determining which foods are causing the reactions.

3. They may also be dose dependent. Meaning if a little of the reactive food is consumed the reaction of the body may be small in nature. If this food is consumed frequently, the symptoms will occur frequently and may become the “norm”.

4. If the reactive foods are not identified and removed, inflammation within the intestine continues. This continues a vicious cycle, with the inflammation being viewed as stress by the body, resulting in elevated cortisol levels causing more stress and damage.

5. The easiest way to stop this cycle and heal the intestinal tract is to remove the reactive foods. The top reactive foods are: Gluten, Dairy, Corn, Soy, Eggs, Sugar and artificial sweeteners and colors, and peanuts. Does this list sound familiar? It should, this is the list of foods to avoid while on the Core Restore cleanse.

The Reintroduction Process

 While not everyone has the same Food Sensitivities, we do see patterns.  Within the context of whole foods, gluten and dairy rank as the most problematic.  After that, Food Sensitivity is manifested on a person-by-person basis.

The Reintroduction process is the way we test foods after you have completed the Cleanse.  If you were to go back to your normal diet immediately after your Cleanse without knowing what your Food Sensitivities are, you may begin to feel “off” without knowing why.

About one percent of the population suffers from celiac disease, and current studies are showing that anywhere from 6 to 26 percent of the population may be suffering from non-celiac gluten sensitivity.

Wheat contains the protein gluten. Researchers are finding that many parts of gluten can be problematic for some. Gliadin tends to have the most toxic effect on the intestinal barrier and can cause damage to the gut lining.

The videos below give insight into both Gluten and Leaky Gut.

What is the answer for those sensitive to gluten?

The answer seems easy, not eating gluten containing foods. But in reality it is not the easiest thing to do. Gluten is often a hidden ingredient. Food starch, natural flavorings, artificial color, vegetable protein, sodas (Carmel flavoring), MSG, and emulsifiers. Cosmetics, lotions and shampoos often contain wheat as a filler. Shampoo doesn’t necessarily enter your body through your skin, but is breathed in and can activate an immune response. The most common food we are exposed to is wheatderived food and products. Most people tend to replace conventional gluten foods with glutenfree versions of these foods. And thus the average gluten-free diet becomes built on the same foundations as the standard American diet of highly processed foods, that are low in nutrients and high in inflammatory toxins (corn, soy, sugar,omega-6 oils).

So the real answer should be… Just eat real food, and save the gluten-free replacement foods as a treat.

Stress and the Adrenal Glands. The Adrenal Glands are all about Survival!! When the brain perceives stress it focus on the functions that prepare it for “Fight” or Flight”. Heart Rate, Blood Pressure, Respiration Rate, Blood Sugar Levels, Sensory Awareness and Reflexes are all heightened. Those functions that are not mandatory for immediate survival such as; Digestion, Reproduction and Immune Function are put on hold. Check out the video below to learn more…

Today we are overloaded by the demands of modern life, which frequently causes high cortisol. There just doesn’t seem to be the time to slow down and let the inner stress response relax. Remember the theme from the Video- BALANCE! Unwind, let your mind slow down and lower your heart rate. This will help send your brain the message that it can scale back the cortisol levels. Put yourself first for small periods of time throughout the week. 10-15 minutes self-care will make a noticeable difference in your overall sense of calm and well-being. Take five deep breaths, close your eyes and roll your shoulders back Take a walk outside Get comfy and drink a cup of tea Call a friend and chat for a few minutes Take a warm bath Read a book or magazine Remember, those who need self-care the most are generally those who are not getting it!!! Take time to enjoy the “here and now”,

Today we are overloaded by the demands of modern life, which frequently causes high cortisol. Most of us are definitely not living the “island life”!! But there are ways to help manage and decrease the stress load.

A big step in reducing inner stress is to recognize what triggers your stressful reactions. Understanding the things that stress you and how your body reacts to that stress is crucial to solving the underlying problems.

Check out the video below to learn more…

There are a host of physical and mental reactions to stress, and everyone reacts differently.
Knowing the common symptoms will help you to become more aware of when a stress response is triggered. Common symptoms include:
Elevated heart rate
Increased blood pressure
Breath becomes shallow and rapid
Muscles tense
Digestion slows
Blood sugar rises

Keep a journal of your stress response…observe when you are having a stress response. Look at the physical and emotional symptoms, as well as determining what triggered the stress response. Write your experiences down and look for patterns.

What to do…It is easy to forget that you have choices, and that there are many tools and techniques that can help you deal with stress better. The last email discussed some self-care ideas to help lower stress levels. Introspection is another tool to reduce the brain’s negative talk and promote positive experiences and intentions. For more information on Introspection Click Here.

A common hidden stressor is blood sugar dysregulation. Stress changes the way we eat. Most people under stress tend to eat foods that convert to sugar quickly in the bloodstream. This often includes sweets and starches. This quick fuel can keep us going in emergencies, but it too frequently becomes our fuel of choice for non­emergency times as well. Check out the video below to learn more…

The goal is to keep your blood sugar balanced throughout the day. This will help to avoid the blood glucose levels from fluctuation and adding to your stress load. If you eat properly you can maintain your blood sugar levels evenly throughout the day.

In practice, there are a few simple rules to follow to regulate your blood sugar.

The first rule is to eat five times a day. Eat a balanced (protein, fat and carbohydrate) breakfast, lunch and dinner and have two small snacks.

The second rule is to eat before you are hungry. Often many people do not think about food until they are hungry. By that time our blood sugar is already low. Eating three balanced meals and two small snacks help provide for a balanced blood sugar throughout he day.

Third rule is No Skipping Meals!!! The longer your go between meals, the longer you will be in a catabolic or breakdown sate and more stress is placed upon the adrenal glands.

Another important concept to understand is that stresses’ effect on the body is cumulative. We often interpret a stress like getting into a disagreement with someone or taking care of someone who is ill. But smaller chronic stressors, like feeling stuck in a job that isn’t your passion, can have the same effect on the body.

A major factor in helping the Adrenal glands to heal is lessening the number of stressors that we are under. Just think of all the stressors you have already started to decrease since you started this program!!!
Removing accumulated toxins from your body
Removing potential food sensitivity triggers, thus decreasing inflammation
Reducing toxic load from pesticides, by following the Clean 15/Dirty Dozen guide
Reducing blood sugar dysregulation
Examining emotional stress triggers and de-energizing them
Reducing stress load through Self-Care

Can you now think of a few more lifestyle changes you can make to lessen the load even further?

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A key factor in achieving optimum wellness and health is a properly functioning gastrointestinal or digestive system.  Any program or attempt to maintain or recover optimum health can be completely undermined by a poorly functioning GI tract. Improper digestion leads to poor absorption of nutrients and constant irritation of the GI lining. This can result in nutritional deficiencies which may or may not be expressed by outward symptoms for years until significant illness and disease present.

Poor digestion and absorption interfere with a myriad of bodily functions and cause problems such as nutrient deficiencies, inflammation, pain, skin issues and hormone imbalances.  Poor digestion is a constant stress on the body which interferes with proper adrenal function and leads to overall hormone imbalance.

Symptoms of poor digestion and absorption

There are various symptoms of chronic digestive abnormalities including constipation, diarrhea, bloating, gas, heartburn and food cravings . Additionally , anyone who takes prescription acid reducing medication is going to have digestion and absorption dysfunction .

Heartburn

Heartburn, also called gastroesophageal reflux disease (GERD), is the most common digestive disorder in the US. The acid-suppressing drugs used to treat it should be used only for 14-21 days and can have dangerous side effects after long-term use.

The prevailing belief by the public, and even many conventional doctors, is that reflux is caused by having too much stomach acid. Which explains the standard treatment with antacids and Protein Pump Inhibitors. But we now know that GERD is not a disease of excess stomach acid, and many GERD patients actually produce lower levels of stomach acid than normal.

In light of this evidence, it seems logical that heartburn must be caused by stomach acid inappropriately entering the esophagus. And indeed, tests for esophageal acid contact time have confirmed that most patients with GERD do have above-normal acid contact time over a 24 hour period. By increasing the stomach acid concentrations, food will actualy digest in a timely mannor and empty into the small intestines, as it should.

Also an additional cause of acid reflux into the esophagus is dysfunction of the esophageal sphincter, a valve that separates the esophagus from the stomach. This dysfunction can be caused by increased intra-abdominal pressure, which often results from bacterial overgrowth in the small intestine.

Dysbiosis

Dysbiosis is the overgrowth of bad bacteria in the intestinal tract. The intestinal tract is full of bacteria, both good and bad strains.  The balance should be tipped to the beneficial bacteria side.  This helps with waste elimination and proper balance of fluids and solids in the waste from our bodies.

Dysbiosis occurs when the balance moves to the bad bacteria’s favor . It can be caused by parasitic infections, bacterial overgrowth, yeast overgrowth or fungal overgrowth.  Parasitic infections are a commonly undiagnosed cause of GI problems.  Common sources of parasitic infection are food and water sources. Others include handling money, shaking hands, and using restrooms without properly washing your hands. Good personal hygiene is a basic method in reducing such issues.

Hidden GI Tract Problems

Subclinical or mild inflammatory conditions can interfere with proper digestion and GI tract function . Food intolerance is such an issue.  A major food intolerance problem is gluten intolerance . Gluten is found in grains including wheat, rye, barley, hops and oats. Other common foods that can cause sensitivity reactions include dairy, eggs, tomatoes and corn.  Inflammatory reactions from the intake of these foods in someone who is intolerant can be as severe as causing joint pain and arthritic conditions or skin problems such as; acne, eczema and psoriasis.  Bloating, swelling, gas and indigestion can also result.

How to Heal, Repair. and Restore Proper GI Tract Function

Digestive Enzymes

The inability to properly digest food is the major underlying cause of GI tract

dysfunction and symptoms . Improperly digested food leads to putrefaction (rotting) of undigested food in the stomach and intestines which is known to produce up to 33 proven carcinogens (cancer causing compounds).

Your stomach utilizes two substances for breaking food down: enzymes and acid. With the intake of poor food choices (processed and packaged foods, trans-fats, fried, fast foods, etc.), our ability to produce digestive enzymes

decreases . When this occurs, the body will pull from other enzyme sources , such

as ones that are critical for immune regulation, inflammation control and other cellular processes . This will cause the immune system and other bodily functions to suffer resulting in ill health.

The stomach will then work harder to produce more acid to digest the food. As many people are taking acid reducing medication, the bodies attempt to properly digest food is thwarted and the acid is inhibited from being released.  This results in further maldigestion and putrefaction of food in the GI tract , which results in foreign gas and acids to be produced and more symptoms of pain and burning.

Low enzyme and low acid production also provide the opportunity for harmful and unwanted organisms like yeast, parasites and bad bacteria to proliferate. Poor eating habits result in decreased enzyme production. Depleted enzymes can be replenished by taking supplemental digestive enzymes . You can also build up your enzyme reserves by allowing the GI tract to heal and recover .

Probiotics

Probiotics are the beneficial flora of bacteria found in the GI tract and intestines . These include various strains such as Acidophilus and Lactobacillus . These are often found in yogurt. What most people don’t realize is that there are literally dozens of strains of beneficial bacteria in the intestine and often times the depleted ones are not of the types found in yogurt products.

Maintaining the proper balance of good bacteria is essential to good colon health. If detrimental bacteria take over the balance within the GI Tract, then issues will arise.  Symptoms resulting from improper bacteria balance include constipation, diarrhea , IBS, dumping syndrome and more.  A good probiotic supplement includes multiple strains of benefieial bacteria to cover the entire need of the intestine and GI tract.

Yeast and Parasites

Specialized supplements are available designed to control and eliminate yeast ,

microbial and parasitic overgrowth in the GI tract.  These are normally much more effective and milder than prescription medications as there are little to no side effects.

Proper Diet and Hydration

It is vitally important to maintain a proper diet with proper hydration for your body. You must learn the appropriate way to eat on a daily basis.  The key is to understand the right things to eat, the right quantities and the right combinations for each individual.  With so many different diets and so much different and . unreliable information, it can be very confusing.  Our goal is to teach each individual the right way to go about an eating lifestyle that will promote whole body and GI tract health and wellness.

Initial GI Tract Supplementation

Initially, the GI tract requires extra supplementation to ensure that detrimental substances and organisms are eliminated and good function is established. Digestive enzymes, yeast reduction methods, parasite cleansers and restoration of beneficial probiotics is a must.  If a patient has or has had ulcers in the past, a product to improved mucosa! membrane function is needed.  Regular wellness maintenance supplementation would include a probiotic and the regular supplementation of a good digestive enzyme.

Blood Sugar Handling

The primary organs that regulate blood sugar levels are the pancreas, liver and adrenal glands.

Carbohydrates are the body’s fuel that most directly affects blood sugar.  They are used to supply energy for the cellular processes.  There is a slender range of normal blood glucose level.

Normally, when we eat, there is an excess of glucose in the bloodstream:

• The liver is stimulated to convert glucose to glycogen and store it.
• Muscle fibers convert glucose to glycogen and store it.
• If there is additional glucose after the liver and muscle stores of glycogen are full, the liver converts the rest of the glucose to triglycerides and cholesterol for storage.

When the glucose levels drop in the bloodstream:

• The liver converts the glycogen back to glucose for release into the blood stream.
• The muscle cells free up their stored glucose for their own use.
• The triglycerides and cholesterol stores are converted back to glucose.

These actions are controlled by the hormones produced by the adrenal gland and pancreas.

Consuming high carbohydrate diets and skipping meals or eating on the run and not properly digesting food causes large swings in the glucose blood levels.  This adds an increased burden to the pancreas, liver and adrenal glands.

 

Pancreas

Glucagon and Insulin—both produced in the pancreas—regulate the blood glucose level.  These proteins act upon the liver to convert glycogen, amino acids and fats to glucose or to stimulate the formation of glycogen and to inhibit the conversion of non-carbohydrates into glucose.

With excessive swings in blood sugar levels, the pancreas fatigues and can no longer produce sufficient quantities or quality of insulin or glucagon.

Liver

The liver acts as the body’s glucose (or fuel) reservoir, and helps to keep your circulating blood sugar levels and other body fuels steady and constant.  The liver both stores and manufactures glucose depending upon the body’s need.

The liver can have difficulty converting glycogen, proteins and fats to glucose when it is over taxed by blood sugar dysregulation.

Adrenal Glands

The adrenal glands produce cortisol which is a glucocorticoid.  It promotes the release of fatty acids from adipose tissue.  It increases the breakdown of tissue protein into amino acids, increasing their levels in the blood stream.  It stimulates the liver cells to form glucose from
non-carbohydrates, thus increasing blood glucose levels.  These actions help to maintain the blood glucose levels, when the livers glycogen levels are exhausted after a few hours without food.  Epinephrine (adrenaline) is released by the adrenals, and acts directly on the liver to promote sugar production.  Epinephrine also promotes the breakdown and release of fat nutrients that travel to the liver where they are converted into sugar.

We have frequently been told that eating more complex carbohydrates than protein is healthy. However, it has been proven that an excess of carbohydrates to protein results in excess levels of insulin. Excess levels of insulin cause adrenal stress, including hypoglycemia. In order to normalize blood sugar, the adrenals have to produce increased levels of cortisol and epinephrine. This often leads to long-‐‐term cortisol depletion and ultimately adrenal exhaustion.

One of the most effective ways to prevent or reverse the excess production of insulin and cortisol is to balance the amount of carbohydrates and proteins that are eaten with each meal. Proper ratios of carbohydrates to protein will vary depending upon the glycemic index of the carbohydrates consumed and bio-individuality. The higher the glycemic index of a carbohydrate, the greater the need for protein in order to maintain glycemic control. High glycemic food releases sugar into your blood stream very quickly, thereby driving up insulin levels.

Examples of very high glycemic carbohydrate sources (to be use in small quantities) include: rice, potatoes, bread, oatmeal, corn, carrots, sugar, honey, bananas, some apples and dried fruit.

Last week you began looking at how the portions of protein and carbohydrates be eaten with each meal and snack affect how you feel, your energy level and cognition. In general when, look at your ratio of carbohydrates, low glycemic carbohydrates such as green vegetables should be emphasized over high-‐density carbohydrates such as bread (even if its gluten free). Additionally, part of your meal should consist of one or more high quality fats such as olive oil, almonds, avocado or flaxseed oil. Fats, especially those with essential fatty acids, play many important roles in normal body functions, including helping to maintain blood sugar by slowing the release of glucose (sugar) into the blood stream. Fish and nuts are a good dietary source for healthy fats.

Establishing a glycemic control diet generally requires shifts in one’s eating habits. Carbohydrates often need to be reduced substantially. This is especially the case with breakfast, which for many people consists of very little protein and large amounts of carbohydrates (yogurt, fruit, cereal -gluten free included).

Insulin and Leptin Resistance

Insulin and leptin resistance are generally seen together. You eat something. Your blood sugar goes up. Your body raises insulin in response to the elevated blood sugar to help bring blood sugar back down to normal levels and move that sugar into the cells where it can be used.

However, if you’re eating a diet that is higher in carbohydrates (this includes fruit and fruit juices), your blood sugar raises dramatically, your insulin levels go up. Your body is getting a bombardment of high insulin levels and the receptors fatigued. In order for the receptor and thus cells to respond they have to keep having higher and higher levels of insulin. You become insulin resistant and you have elevated insulin. This causes the fat stores in the body to be unavailable for use and inflammation is created.

Leptin is a hormone that tells the body it is full. When insulin levels increase, so do leptin levels. This should be good, if your blood sugar rises and there is a surge of insulin, then leptin levels should also increase to let you know you are full. However people, who are overweight, generally have higher levels of leptin yet they’re still hungry. Just like being insulin resistant, you can be leptin resistant. When you’re leptin resistant you have the high levels but they’re not doing anything because the receptors don’t recognize them. They’re not shutting down your appetite. I like the analogy of having young kids in the car and you are driving, they can be bickering or singing, but you can tune them out and focus on driving. When there are consistently high levels of hormones, the body does the same thing, it tunes them out!!

Fructose

Fructose is the sugar that is found in fruit. And because it is low on the glycemic index, it doesn’t raise blood sugar and was safe for diabetics. However, because it doesn’t raise blood sugar means it doesn’t trigger insulin and leptin. It doesn’t trigger another hormone, ghrelin so fructose doesn’t actually tell your body it ate anything. Fructose goes straight to the liver, the only organ in the body that can metabolize it. Where it is often turned into triglycerides and stored as fat. . Non- alcoholic fatty liver disease is on the rise.

Fructose is sweeter than glucose. What happens when you eat sweets? You want more sweets!! Keeping fruit to a low level 2 servings a day, you will lose your sweet tooth and start healing your metabolism, as well as burning fat. Berries are a good choice, and when you are off the Cleanse and if you don’t have sensitivity to citrus, grapefruit is another good choice.

Look for hidden fructose…foods can be labeled sugar free and all natural and still use fructose, fruit concentrate and fruit juice.

Fatty Acid Imbalance

Fats are essential for optimum health.  Some of the important roles of fats include providing building blocks for every cell membrane in the body, offering a concentrated source of energy in our diet and playing a role in regulating food absorption.  Fats are required for healthy liver function, absorption of fat-soluble vitamins and managing inflammatory processes.

Essential Fatty Acids

Lipids, fats and oils are triglycerides, which are composed of three fatty acids and a glycerol.  There are two fatty acids that are essential to the body; Linoleic Acid (LA) – Omega 6 and
Alpha-Linolenic Acid (ALA) – Omega 3.  These fatty acids cannot be synthesized by the body.  There are four other fats that are conditionally essential: Gamma-Linolenic Acid (GLA), Arachidonic Acid (AA), Eicosapentaenoic Acid (EPA), and Docosahexaenoic Acid (DHA).

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Prostaglandins

Prostaglandins are a group of lipid compounds that are derived enzymatically from the essential and conditionally essential fatty acids.  They are made at the site where they are needed and can be made in nearly all the organs in the body.  They have important functions in the body: regulating cell communication systems, regulating calcium movement, controlling hormone regulation, controlling cell growth, and regulating inflammatory mediation.

Cofactors to prostaglandin formation include the proper digestion of fats, liver function to convert fats into different forms and enzymes to make the conversions of the fatty acids into prostaglandins.

Tissue Mineral Assessment

Minerals are not produced by the body and thus must be provided by food sources.  There are at least 18 minerals that are necessary for good health.  These minerals act as cofactors for enzyme reactions; they help maintain normal heart rhythm, muscle contractility, neural conductivity and acid-base balance.  Minerals are also needed to help regulate cellular metabolism and to provide structure to the body.

There are two types of minerals important to the body, macro minerals and trace minerals. Macro minerals are the minerals of which the body requires the most quantities, while trace minerals are minerals that are still essential to the body, but in smaller quantities.

Calcium

Calcium is one of the most prevalent minerals in the human body. Calcium levels in the blood and fluid surrounding the cells is maintained within a very narrow concentration range for normal physiological functioning. The physiological functions of calcium are so vital to survival that the body will demineralize bone to maintain normal blood calcium levels when calcium intake is inadequate.

Calcium is used in building and maintaining bones and teeth.  It aids in blood clotting, nerve function, and muscle contraction. It assists in maintaining normal levels of blood pressure and stomach acid.  Almost everyone gets enough calcium.  They are missing the cofactors that allow the body to absorb and use it.

There are seven major cofactors that impact the absorption and use of calcium within the body:

• Digestion
• Fatty Acids
• Systemic pH
• Hormonal Function
• Hydration (Water and Electrolytes)
• Other Minerals

Hydration

Water is the most important nutrient in the body.  A person can survive only a few days without water.  This is due to the fact that a large percentage of the body is made up of water (55 – 60% of our total body mass), and proper hydration means ensuring that the body maintains that level of water.  Water helps the body to regulate temperature, transport nutrients to organs and tissues, transport oxygen to cells, improve cell-to-cell communication, remove waste and toxins, and protect the joints and organs.

Electrolytes are minerals in the body that have an electric charge.  They are present in the body’s fluids.  Maintaining the right balance of electrolytes helps the body’s blood chemistry, muscle action, and other processes.  Sodium, calcium, potassium, chloride, phosphate, and magnesium are all electrolytes.  Water is dependent upon electrolytes for absorption.

Kidneys

The kidneys perform the essential function of removing waste products from the blood and participating in regulating whole-body homeostasis, regulating acid-base balance, electrolyte concentrations, extracellular fluid volume, and regulating blood pressure.  Thus when there is an imbalance in hydration, checking the kidneys’ functional status is essential.

Proper nutrients offer the environment for healthy cell regeneration. Every year your body literally replaces the vast majority of its cells, essentially creating a new you! Doesn’t it make sense that cell replacement should take place under the best of conditions? Empty calorie foods such as refined, processed products don’t supply real value to the biological chain of events that brings yearly physical renewal of your body. Only vital, life-creating nutrients found in whole foods can fuel this continued rebirth. When new cells have the proper ingredients to be healthy, it slows the aging process. In contrast, the aging process accelerates with the intake of poor, denatured foods. You, of course, are able to get the proper nutrients if you’re willing to change some habits you’ve developed over many years. Once you change your habits for the better, you won’t have to work any harder than you do now to decide what enters your mouth—and perhaps the mouths of your family members. You’ll just be living smarter and getting all the health benefits that come with it, including a slow-down in aging and overall better health and vitality. You will also find that the “pleasures of your palate” have changed. For example, if you enjoy eating out, whether fine dining or a quick lunch, you’ll usually be able to find healthful choices because you’ll know “how” to look and what to ask for. Both fine dining and fast food establishments now commonly offer healthy alternatives. When these alternatives are not offered, the waiter can usually alter the item of your choice to reduce calories and fat. You might ask for salad dressing on the side. You also can avoid dishes made with cheese or heavy sauces. Such choices are not difficult, but they add up to great advantage. And let there be no misunderstanding: selecting the right foods is a choice you’ll have to make more frequently if you’re planning to succeed in your body and health transformation. And here’s an important point. We know that the nutritional needs of adults differ from those of children. But what about older adults? Do they have unique nutritional needs as well? Absolutely. Proper nutrition is crucial to maintain strength, flexibility, immune response, and mental agility as we age. Life expectancies have increased significantly almost everywhere in the world. In order to reap the benefits of living a longer life, with the ability to cope with the mental and physical challenges that are part of the aging process, older adults do need to eat differently. In particular, the aging population needs to eat the following: • An adequate amount of calcium, magnesium, and Vitamin D to promote healthy teeth and bones and avoid fractures and osteoporosis. The best sources of nutritional vitamin D are fortified cereals and fish, while non-fat dairy products and dark green leafy vegetables are good sources of calcium. The best overall source of vitamin D is sunshine. • Fruit, vegetables and whole grains. They provide the fiber you need to maintain a healthy digestive system and regular bowel habits. Constipation is often a problem for older adults. Fiber-rich foods include pears, dates, corn, dried beans and peas, bran cereals and potatoes with skins. Water and regular exercise also promote regularity. By the way, folks tend to lose their sense of thirst as they age if they don’t pay attention to hydration. • Protein — especially vital for older adults who experience physical and emotional stress. Protein-rich foods include meat, fish, dried beans, and peas. These foods also help to reduce muscle loss caused by aging. • Fats from fish, nuts, seeds, olive oil, and coconut oil are actually good for you. Fats to limit or avoid entirely are saturated (except for coconut and palm oils) and trans fats. Cheese, ice cream, high fat dairy products, meats, chicken skin, lard, and shortening, contain large amounts of saturated fats. Baked goods are generally loaded with trans fats. However, high-quality coconut oil, though heavy in saturated fat, no longer carries the stigma it once did. It has many health benefits and should also be used for high-temperature frying. Because older adults are probably not as active as younger adults (though there shouldn’t be that much difference if wellness is desired), calorie requirements are not as high. Often the body’s metabolism has slowed down considerably if activity and muscle mass are not maintained. A more sedentary lifestyle and change in metabolism may cause weight gain. If this is the case, selecting foods with a higher nutrient content and avoiding empty calories in fats and sugars helps maintain a healthy weight. Another way to maintain a healthy weight is to maintain muscle mass. On the other hand, some older adults suffer from malnutrition because they eat unhealthy diets or no longer cook for themselves. This is dangerous because malnutrition weakens the immune system, increasing the risk of infection. It can also contribute to mental confusion. The vast majority of health problems attributed to aging are actually self-induced through poor nutritional and fitness habits, and “dropping out of life” (discontinuing activities because you’ve been hypnotized into thinking they don’t apply to “old” people). Just remember, regular exercise, whether swimming or brisk walking, can give you more energy and vitality, regardless of your age. Don’t drop out of life!

Human Body: Starting Point for Understanding Nutrition

At its most basic level, nutrition starts with the requirements of the human body—more specifically, the biochemical nutrients the body needs to operate effectively.  While the body can manufacture some of what it needs, most nutrients must come from the outside. The primary source of nutrients, of course, is the food we consume.  Optimally, our food sources consist of nutrient-dense whole foods that supply all the fats, proteins, carbohydrates, vitamins, minerals, etc. that the body requires. To the extent that modern food sources today do not supply the variety and density of nutrients required for good health, we as consumers must make informed choices about our diets and use supplements to make up for the disparity.

Five Foundational Pillars of Nutrition

Even with a rich supply of nutrient-dense whole foods, the body must ingest, use, and maintain nutrients in the proper balance to maintain good health.  In this training we refer to the baseline biochemical requirements for health as the Five Foundational Pillars of Nutrition. The Five Foundational Pillars consist of the following:

• Digestion

• Blood Sugar Handling

• Fatty Acid Balance

• Tissue Mineral Status

• Hydration

These foundational pillars—and the body processes that maintain them—provide the building blocks for all other body systems to function optimally.  Weaknesses in these foundational pillars lead to the degenerative health problems that plague the modern world.

Parasympathetic Type 1

METABOLIC TYPE I DIET PLAN

VEGETARIAN, LACTO-VEGETARIAN, OVO-VEGETARIAN, OVO- LACTO-VEGETARIAN There are varieties of the diet as well: an ovo-vegetarian diet includes eggs but not dairy products, a lacto-vegetarian diet includes dairy products but not eggs, and an ovo-lacto vegetarian diet includes both eggs and dairy products. A vegan diet excludes all animal products, including eggs, dairy, beeswax and honey Semi-vegetarian diets consist largely of vegetarian foods, but may include fish or poultry, or sometimes other meats, on an infrequent basis. Those with diets containing fish or poultry may define meat only as mammalian flesh and may identify with veget (GOOD METABOLIZER)

CHARACTERISTICS:

1. Burns sugar (carbohydrates) slowly and uses sugar for energy. You do well with most carbohydrates, including carbohydrates that have a higher glycemic index (70-90) (see Glycemic Index Chart).
2. You can eat mostly raw fruits and vegetables. Your diet should be rich in salads, fresh, uncooked vegetables and fruits that should make up between 60-70% of you meal.
3. 60-70 of your foods come from the Alkaline Forming Foods Chart and 30-40% from the Acid Forming Foods Chart (See About Your Blood Test manual). However, you should avoid all red animal meats. Use beans, fish, and fowl as your primary sources of protein and nuts, seeds, eggs and cheeses as your secondary sources of protein.
4. Stress the following foods in your diet:
5.   Whole grains including bread, cereals, pasta and rice (for carbohydrate and water requirements) B.    Whole milk, natural cheeses and eggs- (for protein fat and fat-soluble vitamin {D, E, K and A} requirements) C.    White fish (trout, cat fish, orange roughy, cod, flounder, scrod) and fowl (white meat) (for protein fat and fat-soluble vitamin {D, E, K and A} requirements) D.    All nuts and seeds (for protein fat and fat-soluble vitamin {D, E, K and A requirements) E.    All beans and legumes- (for protein and carbohydrate requirements)

Parasympathetic  Type 2
METABOLIC TYPE II DIET PLAN KETOGENIC DIET
(GOOD METABOLIZER)
CHARACTERISTICS:
Metabolic Type II people are the true carnivores (meat eaters) and can almost live on meat alone.
Their genetic background is usually from Germany, Scandinavian and northern European countries.
They are extremely prone to hypoglycemia so they must stay away from a lot of simple sugars (junk foods) like soda, alcohol
(hard liquor), fruit juice, and candy.
Metabolic Type II people derive their energy mostly from sources of fat rather than carbohydrates.
This type does well with a lot of red meat such as beef, veal, pork, wild game and lamb, every day. You are a ”true” meat and
potatoes, man/woman.
As far as seafood is concerned you like oily seafood (cold water fish, high omega oils) such as salmon, tuna, sardines,
mackerel, and shellfish with butter. In fact, you like your seafood fried.
THIS METABOLIC TYPE:
• Burns sugar (carbohydrates) rapidly and inefficiently causing your blood sugar to rise and fall rapidly, giving you spikes of
energy followed by bouts of fatigue. You do well with most carbohydrates including carbohydrates that have a mid-range (50-
80) glycemic index.
2. You do well with cooked and raw vegetables. Your diet should be rich in, fresh cooked and uncooked vegetables that
should make up between 30-40-% of you meal. Stay away from a lot of fruits and green leafy vegetables and stick with your
hearty vegetables such as potatoes, yams, beets, corn and brussel sprouts
3. 60-70% of your foods should be derived from the Acid Forming Foods Chart and 30-40% from the Alkaline Forming Foods
Chart (See About Your Blood Test manual). Use red meats, fowl (dark meat and skin) and oily fish as your primary sources of
protein, and eggs, cheeses, nuts, seeds and beans as your secondary sources of protein.
4. Stress the following foods in your diet (A-F), because they all contain protein, fat and fat-soluble vitamins (D, E, K, A):
A. Red meats such as beef, veal, lamb, pork and wild game.
B. Oily seafood.
C. Fowl (chicken/turkey dark meat with the skin.
D. Moderate amounts of dairy such as whole milk, natural
cheeses and eggs.
E. All nuts and seeds.
F. Small amounts of beans and legumes.
G. Small amounts of whole grains, including bread, cereals, pasta and rice (for carbohydrate and water requirements).

Parasympathetic Type 4

METABOLIC TYPE IV DIET PLAN

MEDITERRANEAN

(EXCELLENT METABOLIZER)

CHARACTERISTICS:

Type IV people usually have a genetic background from and around the Mediterranean Sea and do well on the Mediterranean diet.

Typically Spanish, Italian, Greek, Israeli, and Arabic countries THIS METABOLIC TYPE:

1. Burns sugar (carbohydrates) at a moderate rate and uses sugar for energy. You do well with most carbohydrates including carbohydrates that have a mid-range (50-80) glycemic index.
2. Can eat mostly raw vegetables with limited amounts of fruit. Your diet should be rich in salads, fresh uncooked vegetables, and fruits (as desserts) that should make up between 40-50% of you meal.
3. 50-60% of your foods should be derived from the Alkaline Forming Foods Chart and 40-50% from the Acid Forming Foods Chart  (See About Your Blood Test manual). You should limit all red animal meats to 2-4 times per week. Use beans, fish, and fowl as other primary sources of protein and nuts, seeds, eggs, and cheeses as your secondary sources of protein.
4. Stress the following foods in your diet:
5.   Whole grains, including bread, cereals, pasta, and rice (for carbohydrate and water requirements) B.    Moderate amounts of dairy, such as whole milk, natural cheeses, and eggs (for protein fat and fat-soluble vitamin {D, E, K and A} requirements) C.   Limited amounts of red meat (2-4 times per week) (for protein fat and fat-soluble vitamin {D, E, K and A} requirements) D.   Whitefish (trout, catfish, orange roughy, cod, flounder, scrod), fowl (white meat) (for protein fat and fat-soluble vitamin {D, E, K and A} requirements) E.   All nuts and seeds (for protein fat and fat-soluble vitamin {D, E, K and A} requirements) F.   All beans and legumes- (for protein and carbohydrate requirements)

Dominant: Parasympathetic Type 5
METABOLIC TYPE V-DIET PLAN PALEO DIET
(EXCELLENT METABOLIZER)
CHARACTERISTICS:
Metabolic Type V people can tolerate a wide variety of foods. They are prone to hypoglycemia, so they must stay
away from a lot of simple sugars (junk foods) like soda, alcohol (hard liquor), fruit juices, and candy. Metabolic Type V people
derive their energy more from fat than from carbohydrates. This Type does well with a lot of red meat (beef, veal, pork, wild
game, and lamb) eaten several times a week. It is a true meat and potatoes, man/woman. As far as seafood is concerned,
they typically like oily seafood (cold water fish, high omega oils) such as salmon, tuna, sardines, mackerel, and shellfish, with
butter. In fact, they like their seafood fried.
THIS METABOLIC TYPE:
1. Burns sugar (carbohydrates) rapidly and inefficiently causing your blood sugar to rise and fall rapidly, giving you spikes of
energy followed by bouts of fatigue. You do well with most carbohydrates including carbohydrates that have a mid-range (50-
80) glycemic index.
2. Can eat cooked and raw vegetables and fruits. Your diet should be rich in fresh cooked and uncooked vegetables and
fruits (as desserts), that should make up between 40-50-% of your meal.
3. 50-60% of your foods should be derived from the Acid Forming Foods Chart and 40-50% from the Alkaline Forming Foods
Chart (See About Your Blood Test manual). Use red meats, fowl (dark meat and skin) and oily fish as your primary sources
of protein. Use eggs, cheeses, nuts, seeds, and beans as your secondary sources of protein.
4. Stress the following foods in your diet (A-F), because they all contain protein, fat and fat-soluble vitamins (D, E, K, A):
A. Red meats such as beef, veal, lamb, pork and wild game.
B. Oily seafood.
C. Fowl dark meat with the skin.
D. Moderate amounts of dairy such as whole milk, natural
cheeses and eggs.
E. All nuts and seeds.
F. Small amounts of beans and legumes.
G. Small amounts of whole grains, including bread, cereals, pasta and rice (for carbohydrate and water requirements).

: M Type 6

METABOLIC TYPE VI DIET PLAN

(POOR METABOLIZER)

VEGETARIAN, LACTO-VEGETARIAN, OVO-VEGETARIAN,

OVO- LACTO-VEGETARIAN

CHARACTERISTICS:

Type VI people are very poor metabolizers, which mean they handle most foods poorly. They have difficulty in digestion, absorption and metabolism of all types of food. Therefore, they need the majority of their foods cooked and require a lot more supplementation than the average person. This Type should eat whole and complete foods and eliminate all refined, processed, and synthetic foods. There is usually a suppressed immune and endocrine system function.

1. Burns sugar (carbohydrates) inefficiently and uses sugar for energy. You should eat carbohydrates that are whole, complete, unrefined and cooked 2. Can eat mostly cooked vegetables and fruits and avoid raw whenever possible. Your diet should be rich in, fresh cooked vegetables and fruits (as desserts), that should make up between 50-60% of you meal.
2. 50-60% of your foods should be derived from the Alkaline Forming Foods Chart and 40-50% from the Acid Forming Foods Chart (See About Your Blood Test manual). However, you must eliminate all red animal meats. Use beans, fish, and fowl as primary sources of protein. Use nuts, seeds, eggs, and cheeses as your secondary sources of protein.
3. Stress the following foods in your diet:

A.  Whole grains, including bread, cereals, pasta and rice (for carbohydrate and water requirements)

B. Moderate amounts of dairy such as whole milk, natural cheeses, and eggs- (for protein fat and fat-soluble vitamin {D, E, K and A} requirements)

C. Whitefish (trout, catfish, orange roughy, cod, flounder, scrod), fowl (white meat) (for protein fat and fat-soluble vitamin {D, E, K and A} requirements)

D. All nuts and seeds (for protein fat and fat-soluble vitamin {D, E, K and A} requirements)

E.    All beans and legumes – (for protein and carbohydrate requirements)

M Type 7
METABOLIC TYPE VII DIET PLAN
(POOR METABOLIZER) KETOGENIC DIET
CHARACTERISTICS:
Type VII people are very poor metabolizers, which means that they handle most foods poorly. They have difficulty in
digestion, absorption, and metabolism of all types of food. Therefore, they need the majority of their foods cooked and require
a lot more supplementation than the average person. They should eat whole and complete foods and eliminate all refined,
processed, and synthetic foods. They usually have a suppressed immune and endocrine function. Metabolic type VII people
derive their energy more from fat than from carbohydrates. This type does well with a lot of red meat such as beef, veal, pork,
wild game, and lamb several times a week. It is a true meat and potatoes, man/women. As far as seafood is concerned they
like oily seafood (cold water fish, high omega oils) such as salmon, tuna, sardines, mackerel, and shellfish with butter. In fact,
they like their seafood fried.
THIS METABOLIC TYPE:
1. Burns sugar (carbohydrates) rapidly and inefficiently causing your blood sugar to rise and fall rapidly, giving you spikes of
energy followed by bouts of fatigue. You do well with most carbohydrates including carbohydrates that have a mid-range (50-
80) glycemic index.
2. Can eat cooked and raw vegetables. Your diet should be rich in fresh, cooked, and uncooked vegetables, that should
make up between 30-40% of you meal. Stay away from a lot of fruits and green leafy vegetables and stick with your hearty
vegetables such as your potatoes, yams, beets, corn, and brussel sprouts.
3. 60-70% of your foods should be derived from the Acid Forming Foods Chart and 30-40% from the Alkaline Forming Foods
Chart (See About Your Blood Test manual). Use red meats, fowl (dark meat and skin) and oily fish as your primary sources
of protein and eggs, cheeses, nuts, seeds, and beans as your secondary sources of protein.
4. Stress the following in your diet (A-F), because they all contain protein, fat and fat-soluble vitamins (D, E, K, A):
A. Red and organ meats such as the brain, liver, heart, sweetbreads, beef, veal, lamb, pork, and wild game. Meats should be
made or put into soups, gravy’s, or stews for easy digestion and absorption.
B. Oily seafood
C. Fowl (chicken/turkey) dark meat with the skin
D. Moderate amounts of dairy such as whole milk, natural cheeses and eggs –
E. All nuts and seeds
F. Small amounts of beans and legumes- (for protein and carbohydrate requirements)
G. Small amounts of whole grains, including bread, cereals, pasta and rice (for carbohydrate and water requirements)
Page 7

Metabolic Type VIII Diet Plan

MEDITERRANEAN, PALEO DIET Balanced Metabolizer)

CHARACTERISTICS:

This Metabolic Type is a combination of a Metabolic Type IV and Type V. The person should look at both diets and either pick the one that he/she desires the most or if it is a toss up, use a combination of both diets.

Metabolic Type IV Diet Plan

(Excellent Metabolizer)

CHARACTERISTICS:

Type IV people usually have a genetic background from and around the Mediterranean Sea. This typically includes Spanish, Italian, Greek, Israeli, and Arabic countries. This metabolic type:

1. Burns sugar (carbohydrates) at a moderate rate and uses sugar for energy. This means that you do well with most carbohydrates including carbohydrates that have a mid-range (50-80) glycemic index.
2. Can eat mostly raw vegetables with limited amounts of fruit. Your diet should be rich in salads, fresh uncooked vegetables, and fruits (as desserts) that should make up between 40-50% of you meal.
3. 50-60% of your foods should be derived from the Alkaline Forming Foods Chart and 40-50% from the Acid Forming Foods Chart. You should limit all red animal meats to 2-4 times per week. Use beans, fish, and fowl as other primary sources of protein and nuts, seeds, eggs, and cheeses as your secondary sources of protein.
4. The following foods should be stressed in your diet:
5. Whole grains, including bread, cereals, pasta, and rice (for carbohydrate and water requirements) B. Moderate amounts of dairy, such as whole milk, natural cheeses, and eggs (for protein fat and fat soluble vitamin {D, E, K and A} requirements) C. Limited amounts of red meat (2-4 times per week) (for protein fat and fat soluble vitamin {D, E, K and A} requirements) D. Whitefish (trout, catfish, orange roughy, cod, flounder, scrod), fowl (white meat) (for protein fat and fat soluble vitamin {D, E, K and A} requirements) E. All nuts and seeds (for protein fat and fat soluble vitamin {D, E, K and A} requirements) F. All beans and legumes- (for protein and carbohydrate requirements)

“Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet.” ~ Albert Einstein

If you’re not a vegetarian, changing your diet can be challenging in the beginning but it will get easier. While a vegetarian diet can be restrictive in some aspects, it doesn’t have to be all about deprivation. There are so many non-animal based foods available to you.

It can be helpful to focus on the positive effects the vegetarian diet will have on your health and your weight, in addition to any other reasons you’ve decided to stop eating meat.

This plan will give you guidelines, tips, food lists, and meal ideas to help you easily transition to a vegetarian lifestyle or make yours more interesting. For Vegetarian Foods and additional meals, see tabs below..

The daily vegetarian menus you’ll find on each day of this plan are full of vegetable and grain rich foods. Some of the meals may include eggs or dairy products, which you can swap out or modify depending on whether you are a strict vegetarian, ovo-vegetarian, lacto-vegetarian or lacto-ovo vegetarian.
_________________________________________________________

Types of Vegetarian Diets

When people think about a vegetarian diet, they typically think about a diet that doesn’t include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude:

Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs. This is the type of diet that most people associate with being a “vegetarian” – that is, no fleshy meat.

Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.

Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.

Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.

Nobody is immune to snacking. Or wanting to snack. And in fact, snacks can and should be part of a healthy and balanced diet. But finding the right snack is often hard. Or boring. And it shouldn’t be like that!

1. Sliced Apples with Almond Butter
2. Veggie Chips or Sticks and Hummus
3. Handful of Mixed Nuts
4. Roasted Sunflower or Pumpkin Seeds
5. Baked Pear or Apple with Topped with Goat Cheese and Almond
6. Avocado Half with Hummus
7. Greek Yogurt
8. Guacamole and Veggie Sticks
9. Baked Sweet Potato
10. Kale Chips

Portable Snacks

1. Nut Butters in Packets ( Justin’s, Artisana Organic,Probar)

WHAT TO EAT: The food on the ketogenic diet is in every grocery store and simple to prepare. You are encouraged to buy local, organic, grass fed foods as much as possible.

 

– Grass Produced Meats
– Fish and Seafood
– Fresh Vegetable (low carb) and Fruits (watch your daily carb count)
– Eggs
– Nuts and Seeds 
– Healthful Oils (Olive, Flax-seed, Coconut oil, Walnut oil, Macadamia oil, avocado oil.
– Fats ( Avocado, butter, nut butters, coconut flesh, coconut milk, lard, duck fat, veal fat)
– Spices

 

Fats

• Extra-virgin olive oil, coconut oil,  sesame oil
• Organic or grass-fed/pasture-fed butter, ghee
• Cheese (except blue cheeses) – e.g. cheddar cheese, feta cheese, goat cheese, Gruyere, parmesan/Parmigiano-Reggiano cheese, Pecorino cheese
• Grass-fed tallow / rendered animal fat
• Almond milk
• Avocados, olives
• Nuts – raw, unsalted – including almonds, cashews, pine nuts, walnuts
• Nut butters such as almond butter, tahini
• Nut flours such as almond flour, ground flaxseed
• Coconuts, coconut oil, coconut flour, coconut meat, coconut milk, shredded coconut
• Seeds including chia seeds, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds

PROTEINS

• Whole eggs – eat a lot of them
• Wild fish – e.g. anchovies, black cod, grouper, halibut, herring, mahi mahi, red snapper, salmon, sardines, trout, tuna, white fish. Steer clear of any fish that are likely to be high in mercury. Canned fish are fine – opt for sustainably caught, pole- or troll-caught fish Shellfish and mollusks – e.g. clams, crab, lobster, mussels, oysters, and shrimp
• Grass-fed meat – beef, bison, lamb, liver, pork, veal
• Grass-fed fowl/poultry – chicken, duck, ostrich, turkey
• Wild game

VEGETABLES

• “Fruit” vegetables – avocados, bell peppers, cucumber, eggplant, hot peppers e.g. jalapeño peppers, pumpkin, squash, tomatoes, zucchini
• Green and other non-starchy vegetables – alfalfa sprouts, artichoke, arugula, asparagus, bok choy, broccoli, Brussels sprouts, cabbage, red cabbage, cauliflower, Swiss chard, celery, celery root, collards, fennel, frisée, garlic, ginger, green beans, jicama, kale, leafy greens, leek, lettuces, mushrooms, onions, parsley, radishes, sauerkraut, scallions, shallots, spinach, turnip, water chestnuts, watercress

LOWEST SUGAR FRUITS

• Lemon and limes

SEASONINGS, HERBS & CONDIMENTS

• Free of gluten, wheat, soy, and sugar
• Herbs of all types, including basil, bay leaves, chives, cilantro, cinnamon, dill, mint, mustard cress, oregano, parsley, rosemary, sage, tarragon, thyme
• Spices and seasonings of all types – watch out for packaged products made at plants that process wheat and soy – including allspice, cayenne pepper, cloves, cumin, nutmeg, paprika, pink peppercorns, red pepper flakes, and saffron
• Capers, chicken or vegetable stock/broth (gluten-free, preferably homemade) horseradish, mustard, salsa, tapenade, tomato paste, vinegar (e.g. balsamic vinegar, red wine vinegar), wine for cooking
• Hummus (listed as an exception in legumes)

BEVERAGES

• Ideally, stick to purified water

Drink half of your body weight in ounces of purified water daily. E.g. if you weigh 150 pounds, that means drinking at least 75 ounces, or about 9 glasses, of water per day

• You can also opt for tea or coffee (assuming you don’t have any issues with coffee), but be careful about caffeine late in the day. For every caffeinated beverage you consume, include an extra 12-16 ounces of water
• Almond milk is another alternative drink

 

– Some simple snack options are cut vegetables. You can even smear on a little natural almond butter for flavor and healthy fat. Pre-portioned raw organic nuts and seeds are also simple and satisfying snacks.

 

– Fresh berries make simple and tasty desserts (limit to 2 servings or less per day, watch your carb count).

 

– Unsweetened Coconut milk can be used as a milk substitute in your coffee or tea. It is watered down compared to – Coconut milk in a can. Coconut Milk in the can is a good substitute for heavy creams, 1/2 and 1/2, soups and stews.

 

– Butter may be used but it must be grass fed only. It is best to use butter already clarified, or Ghee. The clarification process removes most of the remaining milk solids which contains lactose, making it an optimal choice. It is recommended to stick to coconut oil for high heat cooking and olive oil for low heat sauteing and salad dressings.

For more Ketogenic diet allowed foods, 

– For Breakfast use omega 3 enriched or free range eggs and prepare them any style. You may add your favorite vegetables and/or meats (whatever is on hand) to make a delicious omelet. Boil up a batch of eggs in the beginning of the week to have handy on during the morning rush or to have as a snack. Fruit smoothies are also a good breakfast choice for breakfasts on the run or a post workout meal or snack.

 

– Keep lunches simple by preparing a huge salad at the beginning of the week with your favorite mix grens and vegetables. Store in a resealable container and each moring propare a single serving of salad and add your meat (possible from leftovers the night before) toss with olive oil and lemon juice and your are all set.

 

– When planning dinners, cook extra for tomorrows breakfast or lunch. Chose whatever meat or seafood you enjoy and roast, steam or grill your vegetables as a side dish.

SNACK IDEAS

 

You’re not likely to find yourself hungry between meals following these guidelines, but if you do here are some ideas:

a handful of raw nuts or a mix of nuts and olives;
a few squares of dark chocolate;
chopped raw vegetables dipped in hummus, guacamole, goat cheese, tapenade, or nut butter;
cheese and wheat-free, low-carb crackers;
slices of cold roasted turkey or chicken dipped in mustard;
half an avocado drizzled with olive oil, salt, and pepper;
two hard-boiled eggs;
caprese salad;
cold peeled shrimp with lemon and dill;
one piece or serving of whole, low-sugar fruit;
Beef Jerky –  There are a lot organic, grass fed choices;
Smoked salmon and cream cheese roll-ups;
Sardines.

– Banana with Almond Butter and Coconut –

Serves two. So simple and delicious.

1 large banana
2 tbsp almond butter
2 tbsp coconut milk

Directions:

Slice the banana and divide between 2 small bowls. Top each banana with a tablespoon of almond butter and coconut milk. Add slivered almonds, cinnamon or coconut for variety.

The Ingredients below and the Nutritional Information are both based on one serving size. 
– Carrot Salad –

Serves 4 at about 66 calories per serving. 2 cups carrot, shredded 1/2 cup celery, diced 1/4 cup sunflower seeds 3-4 tbsp coconut milk 2 tbsp pineapple juice Mix all ingredients together and chill for several hours before serving.

– Green Smoothie – (QVWMXBXI)

Serves 2: 120 calories per serving.

1 cup Kale or collard greens, firmly packed (stems removed & chopped)
1/2 cup loosely packed parsley leaves
1 medium apple, cored & coarsely chopped
1 medium pear, cored & coarsely chopped
3/4 cup ice
1.5 cups of water

Directions:

Combine all ingredients in a blender and blend until smooth. If too thick, add more water.

– Kale Chips

1 large head of Kale, a small bowl of olive oil, Iodized sea salt Preheat oven to 425 degrees. Remove kale from stalk, leaving the greens in larger pieces. Place a little olive oil in a bowl, dip your fingers and rub a very light coating of oil over the kale. Lay the kale on a baking sheet and bake for 5 minutes or until it starts to turn a bit brown. Keep an eye on it, it can burn quickly. Turn the kale over and add a little salt, or curry or cumin to taste. Bake with the other side up. Remove and serve. These are a must try

–

Snack – Apple & Cheese –

Enjoy an apple any size and any variety with 1 portion of part-skim string cheese. Real easy at your desk 😉

– Snack – Cottage Cheese & Yogurt

Not everyone loves cottage cheese but it’s so good for you. If you don’t like it, try yogurt with just a few walnuts. You’ll want to pick fat-free, sugar free yogurt. Chobani Greek yogurt is very popular. Pick a flavor you like and you’ll probably enjoy the cottage cheese. Have a big glass of ice cold water with this one.

– Don’t Go Nuts! – 285 Calories –

Every snack does not need to be a protein shake and protein bars are usually a no no anytime after lunch because they pack a bit too much in the sugary carbs department. Try a handful of (plain) walnuts or pecans with a few slices of any apple of your choice. A little shot of lowfat milk on the side to wash it down would be a nice touch. Don’t get crazy with nuts. They are an amazing source of healthy fats and protein, but you don’t want to overdo it. A dozen pecan halves has over 100 calories. This snack totals about 200 calories.

– Greek Yogurt – 215 Calories

Enjoy a snack consisting of Greek yogurt, non fat, plain,

Paleo Foods~ What To EAT

Vegetables  are the foundation of the Pyramid. Vegetables are an excellent source of vitamins, minerals, nutrients, and fiber all of which play too many roles in your body to be able to list them all—things such as regulating blood pressure, balancing bone density, regulating enzyme reactions (that determine if hormones are produced and how well you digest your food, and how much energy you have etc.), fueling your metabolism, keeping your brain healthy, determining how well your heart contracts, and the list goes on. Science doesn’t even know how many phytonutrients there are or the extent of the roles they play in health, but we do know that they’re important. One of the most important things they do is help protect you from cancer and other diseases. These are found in high quantities in both vegetables and fruits. Additionally vegetables contain healthy fibers, that not only help in removing toxins and waste materials from our bodies, but also play a role in keeping the bacteria balanced within our digestive tract. As we continue to learn more about the gut-brain connection and the powerful role that the microbiome (the bugs you want in your gut) plays, fermentable fiber from vegetables is vital for keeping that system balanced.

Meat and Seafood provide your body with protein. Protein is vital to your health and the best source of protein is meat. Your body digests meat and turns it into amino acids that are involved in building and repairing almost every aspect of your body. Amino acids help synthesize neurotransmitters that regulate your mood and contribute to your sleep/ wake cycles. They also play a role in some of your hormones and can be used for energy. DNA synthesis and replication rely on amino acids. Protein also helps you feel full after a meal and makes it less likely that you’ll crave food (especially sweets) between meals. Eating protein has a slight thermic effect, so it also increases your metabolism compared to eating other foods. When it comes to meat, we  recommend pasture-raised beef, pork, lamb (and elk, bison, etc) and fowl (chicken, turkey, etc.).

EAT:

-Vegetables-  Eat vegetables with every meal

– Grass Produced Meats – Fish and Seafood – Fresh fruits and Vegetable – Eggs – Nuts and Seeds (if you are actively losing weight, eat no more than 4 oz a day)

– Healthful Oils (Olive, Flax-seed, Coconut oil, Walnut oil, Macadamia oil, avocado oil. Limit it to 4 tbsp or less a day if trying to lose weight.)

– Fats ( Avocado, butter, nut butters, coconut flesh, coconut milk, lard, duck fat, veal fat)

– Spices

Unsweetened Coconut milk can be used as a milk substitute in your coffee or tea. It is watered down compared to Coconut milk in a can. Coconut Milk in the can is a good substitute for heavy creams, 1/2 and 1/2, soups and stews.   Butter may be used but it must be grass fed only. It is best to use butter already clarified, or Ghee. The clarification process removes most of the remaining milk solids which contains lactose, making it an optimal choice. It is recommended to stick to coconut oil for high heat cooking and olive oil for low heat sauteing and salad dressings.

Sleep is one of the most important aspects of improving adrenal hormone balance and repairing body systems from the brain to the digestive tract. Your adrenal supplement program is designed to re-set your sleep cycles. Here are additional tips to facilitate this process:
Tip One: Train the brain to feel sleepy and awake at regular times: • Set fixed times for bedtime and awakening. Stick to this even on weekends, regardless of how much sleep you got the night before.
• If you have to get up during night to use the bathroom do not turn on the light.
• No daytime naps as this reduces your sleep drive.
• Sunlight — get at least 30 minutes per day, no sunglasses.

Tip Two: Develop a strong mental association between your bedroom and sleep: • Use the bedroom only for sleep, don’t read or watch TV in bed.
• Get into bed only when you are sleepy. If you are unable to fall asleep, get up and go into another dimly lit room. Do not lie in bed awake.

Tip Three: Avoid being overstimulated at bedtime: • Caffeine — avoid completely after 2 pm, earlier if you are sensitive.
• Alcohol – it may help you fall asleep, but all the sugar in the alcohol will cause a rapid rise and then decline in your blood sugar which will cause you to wake up.
Tip Three: TV, computers & texting – stop use 2 hours prior — Avoid bright lights for at least a half hour before bed. Dim your office lights, and kill the unhealthy florescent ones. Install f.lux on your PC to automatically dim the screen based on day/night cycles. (Link on your Video and Download Section of Week 2) Don’t stare at your TV, iphone or ipad until you’ve dimmed it all the way down – blue light, even 5 minutes of it at night, shuts off your melatonin production. • Mental activity — stop doing active mental work at least 1 hour prior.
• Meditation techniques help slow the mind down and prepare for sleep.
• Develop a bedtime ritual – see example below.

Tip Four: Create an environment conducive to sleep — your room should be: • Dark — cover LED lights, consider blackout blinds —(blackoutez.com),
• Quiet — use foam earplugs, not the tapered kind, the cylindrical white ones
• Cool — 65°F is ideal for most people.
• Comfortable — use a comfortable mattress and pillow.

An evening ritual helps prepare your body/mind for sleep: • Prepare for the next day, either writing notes or mentally • Turn off all electronic equipment 2 hours before sleep • Have a cup of herbal tea (e.g. “Sleepy Time”) • Have a bath with Epsom salts • Have a diffuser in your bedroom & use lavender essential oil • Do some progressive relaxation, gentle stretching, or yoga • Count your blessings, or journal, consciously forgive yourself and others for hurts accumulated during the day • Do the same thing every night, as you are training your body/mind to unwind from the day

Unfortunately, cardiovascular disease is one of the most misdiagnosed and mistreated conditions in medicine. We’ve learned a tremendous amount about what causes heart disease over the past decade, but the medical establishment is still operating on outdated science from forty to fifty years ago.

For example, it is now well established in the scientific literature that eating cholesterol in the diet has no discernible impact on blood cholesterol levels in most people, and even if it did, it wouldn’t matter because the amount of cholesterol in the blood is not the driving factor behind heart disease. Yet despite the fact that organizations like the National Lipid Association have been working hard to raise awareness of these new developments, most of the general public and the healthcare profession are still operating in the old paradigm.

Biochemistry 101: cholesterol and lipoproteins

Part of the confusion that surrounds the discussion about cholesterol and heart disease is due to imprecise terminology. So, before we talk about nutritional strategies for high cholesterol and natural heart disease prevention, we need to cover some basics.

Cholesterol is not technically a fat; rather, it’s classified as a “sterol,” which is a combination of a steroid and alcohol. Cholesterol is essential to all animal life. It plays a crucial role in forming the cell membrane, which controls how a cell moves, interacts with other cells, and lets things in and out. Without cholesterol, there would be no cell membranes and no cells; and without any cells, there would be no life.

On any given day, we have between 1,100 and 1,700 milligrams of cholesterol in our body. Twenty-five percent of that comes from our diet, and 75 percent is produced inside of our bodies by the liver. Much of the cholesterol that’s found in food can’t be absorbed by our bodies, and most of the cholesterol in our gut was first synthesized in cells and ended up in the gut via the liver and gall bladder.

The body tightly regulates the amount of cholesterol in the blood by controlling internal production; when cholesterol intake in the diet goes down, the body makes more. When cholesterol intake in the diet goes up, the body makes less.

A blood cholesterol level is actually a misnomer. Cholesterol is fat-soluble, and blood is mostly water. In order for cholesterol to be transported around the body in the blood, it has to be carried by special proteins called apoproteins. Once these apoproteins are bound to fats, they’re called apolipoproteins (lipo = fat), and the protein-wrapped “vehicle” for transporting the cholesterol and fats around the body is called a lipoprotein. These lipoproteins are classified according to their density; two of the most important in cardiovascular disease are low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Very-low-density lipoprotein (VLDL) is another lipoprotein, and it contains the highest amount of triglycerides.

Unfortunately, cardiovascular disease is one of the most misdiagnosed and mistreated conditions in medicine. We’ve learned a tremendous amount about what causes heart disease over the past decade, but the medical establishment is still operating on outdated science from forty to fifty years ago.

It is now well established in the scientific literature that eating cholesterol in the diet has no discernible impact on blood cholesterol levels in most people, and even if it did, it wouldn’t matter because the amount of cholesterol in the blood is not the driving factor behind heart disease. Yet despite the fact that organizations like the National Lipid Association have been working hard to raise awareness of these new developments, most of the general public and the healthcare profession are still operating in the old paradigm.

Biochemistry 101: cholesterol and lipoproteins

Part of the confusion that surrounds the discussion about cholesterol and heart disease is due to imprecise terminology. So, before we talk about nutritional strategies for high cholesterol and natural heart disease prevention, we need to cover some basics. Some of this material may feel like Biochemistry 101 to you, but I urge you to stick with this and follow along. You will be far more convinced of the value of diet and lifestyle interventions once we review why the Paleo approach works so well as a means of preventing CVD.

Cholesterol is not technically a fat; rather, it’s classified as a “sterol,” which is a combination of a steroid and alcohol. Cholesterol is essential to all animal life. It plays a crucial role in forming the cell membrane, which controls how a cell moves, interacts with other cells, and lets things in and out. Without cholesterol, there would be no cell membranes and no cells; and without any cells, there would be no life.

On any given day, we have between 1,100 and 1,700 milligrams of cholesterol in our body. Twenty-five percent of that comes from our diet, and 75 percent is produced inside of our bodies by the liver. Much of the cholesterol that’s found in food can’t be absorbed by our bodies, and most of the cholesterol in our gut was first synthesized in cells and ended up in the gut via the liver and gall bladder. The body tightly regulates the amount of cholesterol in the blood by controlling internal production; when cholesterol intake in the diet goes down, the body makes more. When cholesterol intake in the diet goes up, the body makes less.

A blood cholesterol level is actually a misnomer. Cholesterol is fat-soluble, and blood is mostly water. In order for cholesterol to be transported around the body in the blood, it has to be carried by special proteins called apoproteins. Once these apoproteins are bound to fats, they’re called apolipoproteins (lipo = fat), and the protein-wrapped “vehicle” for transporting the cholesterol and fats around the body is called a lipoprotein. These lipoproteins are classified according to their density; two of the most important in cardiovascular disease are low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Very-low-density lipoprotein (VLDL) is another lipoprotein, and it contains the highest amount of triglycerides.

LDL is actually a package of diverse molecules, made up of protein and lots of cholesterol and other lipids. The concentration of LDL particles circulating in the blood is called the LDL particle number (LDL-P). Since cholesterol is the most abundant lipid in LDL, and cholesterol testing has been widely available, cholesterol has been used as a surrogate marker to estimate the LDL concentration in blood. However, it is a poor estimate. Instead, what should be measured is the number of LDL particles in a patient’s blood, which is actually the driving factor behind plaque formation and heart disease.

Imagine your bloodstream is like a river. The lipoprotein particles are like boats that carry the cholesterol and fats around your body, and the cholesterol and fats are like cargo in the boats. When you go to your doctor and get your cholesterol tested, the results will usually be reported as total cholesterol, LDL cholesterol and HDL cholesterol . What the lab is measuring in this case is not the number of boats (particles), but the amount of cargo (cholesterol) the particles contain. Instead, what should be measured is the number of boats (LDL particles) in the river, which helps us figure out a person’s true risk of heart disease.