STARTER KIT

THE BLOOD SUGAR SOLUTION

10-DAY DETOX

DIET CHOLESTEROL SOLUTION

MARK HYMAN, MD Author of the bestsellers

The 10-Day Detox Diet and

The Blood Sugar Solution

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Simply put, food can cause disease, but it also can cure disease.

The 10-Day Detox Diet

The 10-Day Detox Diet

A Pill for Every Ill

The 10-Day Detox Diet.

Why I Created This E-Book Series

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Food is information.

The 10-Day Detox Diet

Is There A Different Healing Diet for Each Disease?

each

one

all

The 10-Day Detox Diet

One Diet, Many Diseases

The 10-Day Detox Diet

The 10-Day Detox Diet

A Few Days Away from Health and Happiness

not

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increase

Why Cholesterol Is Necessary for Health

the right type of cholesterol

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The 10-Day Detox Diet

Is Your Cholesterol Rancid?

Is Your Cholesterol Small and Dense or Big and Fluffy?

right

The 10-Day Detox Diet: Cholesterol Solution

Lowering Cholesterol can be Harmful to Your Health

don’t

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The New England Journal of Medicine

What Really Causes Cardiovascular Disease?

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INFLAMMATION

high levels of C-reactive protein

(or CRP, a marker of inflammation) had higher risks of heart disease than people with high cholesterol

SUGAR

HOMOCYSTEINE

5 methyl folate

homocysteine

Lower Your Risk of Heart Disease – Without Drugs

causes

Mozaffarian D, Wilson PW, Kannel WB. Beyond established and novel risk factors: lifestyle risk factors for cardiovascular disease. Circulation. 2008;117(23):3031-3038 Menke A, Muntner P, Batuman V, Silbergeld EK, Guallar E. Blood lead below 0.48 micromol/L (10 microg/dL)

and mortality among US adults. Circulation. 2006 Sep 26;114(13):1388-94.

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Archives of Internal Medicine

The Lancet

The 10-Day Detox Diet:

Cholesterol Solution

Ford ES, Bergmann MM, Kröger J, Schienkiewitz A, Weikert C, Boeing H. Healthy living is the best revenge: findings from the European Prospective Investigation Into Cancer and Nutrition-Potsdam study. Arch Intern Med.

2009 Aug 10;169(15):1355-1362. Yusuf S, Hawken S, Ounpuu S, et al; INTERHEART Study Investigators. Effect of potentially modifiable risk

factors associated with myocardial infarction in 52 countries (the INTERHEART study): case-control study. Lancet.

2004;364(9438):937-952 American College of Preventive Medicine. Lifestyle Medicine—Evidence Review. June 30, 2009. Available at:

http://www.acpm.org/LifestyleMedicine.htm. Accessed September 18, 2009.

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Total cholesterol, HDL, LDL cholesterol, triglycerides.

NMR Lipid Profile

Cardio C-reactive protein.

Homocysteine.

Lipid peroxides or TBARS

Fibrinogen

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Lipoprotein (a)

Genes or SNPs

high-speed CT

General Dietary Recommendations to Help Prevent Cardiovascular

Disease

The 10-Day Detox Diet

Eat protein with every meal

Use clean animal protein

Combine protein, fat, and carbohydrates

Avoid white flour and sugar.

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Eat high-fiber foods

Avoid all processed junk food

Increase omega-3 fatty acids

Eliminate all hydrogenated fat or trans fat

Instead use healthy oils

Avoid or reduce alcohol

Don’t allow yourself to get hungry

Try not to eat three to four hours before bed

Have a good protein-based breakfast every day

Include flaxseeds

Drink green tea

Use soy foods

Eat at least 8 to 10 servings of colorful fruits and vegetables every day

Kottler BM, Ferdowsian HR, Barnard ND. Effects of plant-based diets on plasma lipids. Am J Cardiol. 2009 Oct 1;104(7):947-56.

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The 10-DAY DETOX DIET MEAL PLAN

DAY 1

DAY 2

DAY 3

DAY 4

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DAY 5

DAY 6

DAY 7

DAY 8

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DAY 9

DAY 10

The 10-DAY DETOX SHOPPING LIST

The 10-Day Detox Diet

FRUITS and VEGETABLES

FRUITS:

VEGETABLES:

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Great Resources:

PROTEINS

POULTRY AND EGGS:

Great Resources:

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SEAFOOD:

Great Resources:

RED MEAT:

Great Resources:

PROTEIN POWDER:

FATS

OILS

Great resources:

NUTS/SEEDS, NUT/SEED BUTTERS, AND NUT FLOURS

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Great resources:

NON-DAIRY MILK:

Great resources:

SEASONINGS, HERBS, AND SPICES

SEASONINGS & CONDIMENTS:

HERBS (FRESH, IF INDICATED):

SPICES:

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Great Resources:

OTHER PANTRY ITEMS

The Cholesterol Support Kit

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Exercise

Reduce Stress

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Sleep

Practice the regular rhythms of sleep

Use your bed for sleep and romance only

Create an aesthetic environment that encourages sleep

Create total darkness and quiet

Avoid caffeine

Avoid alcohol

Get at least 20 minutes exposure to daylight daily

Eat no later than three hours before bed

Don’t exercise vigorously after dinner

Write your worries down

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Take a hot salt/soda aromatherapy bath

Get a massage or stretch before bed

Warm your middle

Avoid medications that interfere with sleep

Use herbal therapies

Take 200 mg to 400 mg of magnesium citrate or glycinate before bed

Other supplements and herbs can be helpful in getting some shuteye

Try 1 mg to 3 mg of melatonin at night

Get a relaxation, meditation or guided imagery CD

When to Use Medications

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Statins

Niacin

Jenkins DJ, Kendall CW, Marchie A, Faulkner DA, Wong JM, de Souza R, Emam A, Parker TL, Vidgen E, Lapsley KG, Trautwein EA, Josse RG, Leiter LA, Connelly PW.

Effects of a dietary portfolio of cholesterol-lowering foods vs lovastatin on serum lipids and C-reactive protein. JAMA. 2003 Jul 23;290(4):502-10.

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Ezetimbe (Zetia)

Fibrates

The Blood Sugar Solution.

Bile Acid Binding Agents

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The 10-Day Detox Diet