Track Your Plaque Diet

1. Track Your Plaque Diet

2. Basic Diet Principles • Diet Principle #1 • Eliminate wheat and cornstarch, limited dairy • Diet Principle #2 • Don’t limit fats, but choose the right fats • Diet Principle #3 • Unlimited vegetables, some fruits • Diet Principle #4 • Unlimited raw nuts and seeds • Diet Principle #5 • Unlimited healthy oils • Diet Principle #6 • Foods should be unprocessed Diet Principle #1 Eliminate Wheat and cornstarch, limited dairy • Diet Principle #2 • Don’t limit fats, but choose the right fats Diet Principle #3 Unlimited vegetables, some fruits Diet Principle #4 Unlimited raw nuts and seeds Diet Principle #5 Unlimited healthy oils Dietary Principle #6 Foods should be unprocessed

3. Diet Principle #1 Foods to Eliminate

4. All Wheat Products • Breads • Bagels • Muffins • Pastas • Cakes • Cookies • Pancakes • Waffles • Pretzels • Crackers

5. All Cornstarch products • Tacos • Tortillas • Corn Chips • Cornbreads • Gravies • Breakfast Cereals

6. Other • Soft Drinks (Soda) • Candies • Potatoes • White and Red • Rice • White and Brown • Snack Foods • Potato chips, rice cakes, popcorn, pies

7. Benefits of Elimination

8. Physical Benefits • Weight Loss • Increase in HDL cholesterol • Enhanced sensitivity to insulin • Reduction in: • Blood sugar • Small LDL • Triglycerides • Blood Pressure • inflammatory measures, such as c-reactive protein

9. Subjective Improvements • Increased mental clarity • Increased energy • Improved sleep • More stable moods

10. Diet Principle #2 The Right Fats

11. Choose the Right Fats • Why Fats at all? • Calorie-dense fats help lose weight or manage it more effectively • Add one healthy oil to every meal • Include fish at least once per week. • Supplement omega-3 fatty acids

12. Fats to Avoid/Limit • Avoid hydrogenated oils all together. • Permit no more than 20 grams of saturated fats per day. • Limit Dairy • 1-2 servings per day of milk, cottage cheese, yogurt, etc. • preferably1-2% milk fat • 1-2 oz cheese per day

13. Diet Principle #3 Fruits and Vegetables

14. Vegetables • Unlimited: • Green vegetables • Peppers, cucumbers, lettuces cabbage, spinach, zucchini, etc. • Alliums • Onions, garlic, scallions • Sprouts • Roots • Radishes, carrots • Mushrooms • Herbs • Limited: • Starchy vegetables • Yams, sweet potatoes, wild rice • Minimize white and brown rice • Minimize white and red potatoes

15. Fruits • Fruits are richer in sugar, SO limit fruit to no more than two servings per day. • Favor berries of all variety • Blueberries, raspberries, strawberries, cranberries, blackberries. • Citrus • Melons • Apples • Peaches • Pears • Kiwis

16. Because of the high sugar load (>20 grams per 4 oz. serving), we should minimize: • Bananas • Grapes • Mango • Any dried fruit (raisins, dried apricots, figs)

17. Diet Principle #4 Raw Nuts and Seeds

18. Raw Nuts and Seeds • Unlimited • Almonds • Walnuts • Pecans • Pistachios • Filberts • Brazil • Hazelnuts • Pumpkin seeds • Sunflower seeds • Pine nuts • Best eaten raw. • Dry roasted is second best. • Party mixes, honey roasted, mixed nuts, beer nuts, etc. should be AVOIDED.

19. Benefits of Nuts • Number two in the hierarchy of healthy foods, after vegetables • Rich in vitamins and minerals • Fibers • Healthy oils (monounsaturates) • Reduces LDL

20. Diet Principle #5 Healthy Oils

21. Unlimited Healthy Oils • Four healthy oils • Flaxseed • Olive • Rich in monounsaturates and polyphenols • Canola • High-oleic Safflower • High in monounsaturates • Consider adding a small quantity to every meal

22. Benefits of Healthy Oils • Induces satiety (fullness) • Reduces insulin and sugar fluctuations • Leads to better weight control and weight loss • Oils should never be super-heated (i.e. frying). • Triggers formation of unhealthy oxidative by-products

23. Diet Principle #6 Unprocessed Foods

24. Food should be Unprocessed • Unprocessed foods are whole foods • Not dried (instant oatmeal or instant mashed potatoes). • Not powdered (instant soups and sauces). • Not a “mix” (pancake and cake mixes, macaroni and cheese). • Do not require adding water and heating, or some similar process. • When food is left whole, it retains more of its original naturally-occurring nutrients and digests more slowly (causing natural elevation in blood sugar or none at all).

25. What Did we Miss?

26. Meats • Fish and shellfish • Lean Meats • Lean red meats • Chicken • Turkey • Preferably grass fed, organic, or wild game • Avoid Cured Meats • Bacon • Sausage • Hot dogs

27. Tips for the Diet • Choose 10-20 basic dishes you enjoy as your foundation. • Mix it up by using unique toppings (i.e. mustards, horseradish, salsa, pico de gallo, pestos, wasabi) • Spend the majority of your grocery time in the “outer isles”

28. TYP Diet Overview

29. Unlimited • Vegetables • Raw nuts-almonds, walnuts, pecans, pistachios • Healthy oils-flaxseed, olive, canola, high-oleic safflower • Lean meats-lean red meats, fish, chicken, turkey, eggs • Non-wheat grains-ground flaxseed, oats

30. Limited • Fruits-minimize bananas, pineapples, mangoes, and grapes • Fruit juices-only real juices and in minimal quantities. • Dairy products-1 to 2 servings of milk, cottage cheese or yogurt per day. No more than 1-2 oz. real cheese per day • Legumes/beans; potatoes; rice; soy

31. Never! • Fried foods • Fast foods • Hydrogenated, “trans,” fats • Cured meats-hot dogs, sausages, bacon • Corn syrup or high-fructose corn syrup containing foods • Refined wheat flour, cornstarch

32. Day in the Life of TYP • Breakfast • Scrambled eggs (add olive oil and onions) • Yogurt • Snacks • Apple and strawberries • Lunch • Salad-topped with cucumbers, broccoli, carrots, celery • Dressing-olive oil mixed with basil, pepper, garlic • Snacks • Almonds • Dinner • Salmon with pesto • Spaghetti squash • Side Salad