How to Detox on A Daily Basis

From the Author of the #1 Bestseller:

Detox Guide

Congratulations on taking your first steps to a whole, healthy heart.

Heart disease is the number one killer in the world. But it doesn’t have to be. More than 75 percent of heart disease cases are preventable. The Whole Heart Solution uncovers the hidden factors that may put you at greater risk for this deadly disease than you realize from loneliness to long-distance running, wheat to waves of electromagnetic energy emitted by your cell phone.

Among the most insidious? Toxins in your food, your home, and your environment. If your home is like most, you have a stockpile of canned food in your pantry, nonstick frying pans in your cupboards, toothpaste in your bathroom, and air fresheners in your living room. You probably don’t think twice about microwaving snacks in plastic containers, enjoying a summertime barbecue, slathering on sunscreen, and washing your hair with shampoos that have more chemicals than any hospital pharmacy.

More than 80,000 chemicals are used to make common products we all use daily when cooking, cleaning, and caring for our own bodies. Only about a thousand have been studied for their effects on human health, and many of those have already been shown to be dangerous. Some contribute to health problems like low fertility or thyroid dysfunction, which indirectly affect our hearts for the worse. Others directly contribute to heart disease by turning up inflammation, raising blood pressure, or hardening arteries.

And what about the additives, preservatives, colorings, and flavorings in processed foods? Many of these also contribute to hypertension, arteriosclerosis, and type 2 diabetes, all risk factors for heart disease. But that doesn’t mean all “fresh” foods are good for your heart, either. Pesticides, hormones, and antibiotics lurk in many kinds of fresh produce, meat, and dairy products. Even organic meats and other animal products (including eggs and dairy) contain endotoxins that irritate the lining of your arteries and advanced glycation end-products (AGEs) that stiffen your blood vessels.

In The Whole Heart Solution, you’ll find dozens of prescriptions for simple, low-cost, easy-to-implement lifestyle changes you can make to strengthen your heart and protect against these toxic chemicals. But you don’t need to wait for the book to arrive to start preventing and treating heart disease. In this booklet, an exclusive free gift available only to friends like you who have preordered the book, we’ve identified the top toxins to avoid in your home, in your food, and in your life. We recommend natural alternatives for your cleaning products, personal care products, cookware, and more. And, because the best way to prevent food toxins is to eat a plant-based diet, we give you a quick primer on how to go vegan (at least part-time). So turn the page to start your daily detox.

Here’s to your heart! !

5 TOXINS TO AVOID IN YOUR HOME

Hormones control many aspects of our health, not just our sex lives.

Cortisol and insulin, for example, are hormones that play a role in regulating inflammation and blood sugar levels, so it’s critical to our heart health that they function normally. Unfortunately, several of the most common industrial chemicals used in household products have now been identified as endocrine disrupting chemicals (EDCs) that is, chemicals that interrupt hormone function. Avoid, or at least minimize your exposure to, these top five heartharming toxins.

Bisphenol-A (BPA)

Mimics estrogen; has been linked to early puberty, obesity, heart disease, infertility, and breast cancer

Canned foods; plastic bottles

! Buy canned foods marked BPA-free

! Avoid plastic bottles marked # s7

! Don’t touch sales receipts printed on thermal paper

Phthalates Have been linked to lower sperm counts, birth defects, obesity, diabetes, and heart disease

Perchlorate Interferes with thyroid function and metabolism

Toothpaste; personal care items such as moisturizers and deodorants; fragrances

Dry cleaning; water supply

! Avoid scented lotions and other personal care items

Polybrominated Diphenyl Ethers (PBDEs)

Perfluorinated Chemicals

Mimic thyroid hormones; lead to lower IQ

Affect thyroid function, sperm quality, and kidney health

Clothing; furniture; carpeting

Nonstick pans; waterresistant coating on clothes and furniture

! Take the plastic off your dry cleaning and air it out for a few days before you wear it

! Drink filtered water

! Buy organic cotton clothing

! Use a HEPA filter vacuum cleaner

! Avoid treated products

DETOX YOUR PERSONAL CARE PRODUCTS

Think about all of the substances you put on your skin and hair: lip balm, sunscreen, hair spray, body lotion, makeup, liquid soap, shampoo, deodorant. Would you eat any of these substances? I’m guessing the answer is no, and it’s not just because they would put a bad taste in your mouth.

Pull out the products you use every day and scan the labels for these HARMFUL

INGREDIENTS:

• Phthalates

• Triclosan and triclocarban

• Triethanolamine (TEA)

• DMDM hydantoin

• Imidazolidinyl urea

• Parabens

• Sodium lauryl sulfate or sodium laureth sulfate

• Oxybenzone

Instead, make your own with natural ingredients YOU MAY ALREADY HAVE IN YOUR KITCHEN. !

Soap/body scrub: Mix sugar and lemon juice together with olive or coconut oil and apply to skin.

Toothpaste: Mix 2–3 tablespoons of baking soda and 2 small packets of stevia powder together with ½ cup of coconut oil (you can also add 10–15 drops of peppermint oil and/or grapefruit seed extract, if desired) and use a toothbrush to apply to teeth.

Moisturizer: Apply olive or coconut oil to skin.

Anti-aging beauty cream: Mix 2 tablespoons of yogurt with 2 egg whites and apply to skin.

Shampoo: Mix 1 tablespoon of baking soda with 1 cup of water and apply to hair.

Deodorant: Mix ¼ cup baking soda and ¼ cup cornstarch with 6 tablespoons of coconut oil and apply as needed.

Insect repellent:

Mix crushed dried rosemary, sage, and wormwood leaves together in a bowl and leave in a warm place.

Or, look for these brands, WHICH GENERALLY USE ONLY NATURAL AND/ OR ORGANIC INGREDIENTS. !

Soap

Aubrey Organics Badger

Burt’s Bees

Dr. Bronner’s

Mrs. Meyer’s

Nature Ekos

Seventh Generation

Toothpaste Burt’s Bees

Druide

Jason Natural Miessence

Spry

Tom’s of Maine

Facial/Body Lotion

Aubrey Organics

Aura Cacia

Badger

Dr. Bronners

Seventh Generation

Shampoo

Aubrey Organics Aveeno

Burt’s Bees Natura Ekos

Nurture My Body

Deodorant

Aubrey Organics Burt’s Bees

EO

Miessence Natura Ekos

Tom’s of Maine

Sunscreen

Aubrey Organics Badger California Baby

Nature’s Gate

True Natural Makeup

Afterglow Cosmetics

Alima Pure

Au Naturale bareMinerals

Coastal Classic Creations

e.l.f. Studio

L’Oreal Studio Secrets Maia’s Mineral Miessence

Physicians Formula Rejuva Minerals

DETOX YOUR HOUSEHOLD CLEANERS

Ever see one of those commercials for dishwashing detergent in which just one drop of detergent literally eats up all the grease in a petri dish? That’s powerful stuff! But imagine what these same chemicals can do to your body, and now that same commercial becomes a horror show.

Among the dangerous HEART-HARMING

INGREDIENTS

commonly found in many household cleaners:

• Volatile organic compounds

• Formaldehyde

• Phthalates

• Triclosan

Instead, try cleaning with these natural products YOU MAY ALREADY HAVE IN YOUR KITCHEN.!

Oven cleaner: Use kosher or sea salt or baking soda.

Tile and glass cleaner: Use vinegar or vodka mixed with water.

Furniture polish: Use tea.

Copper cleaner: Use ketchup.

Or, look for these brands, WHICH GENERALLY USE ONLY NATURAL AND / OR ORGANIC INGREDIENTS. !

Laundry Detergent

365 Everyday Value Ecover

Green Shield Organic

Martha Stewart Clean

Mrs. Meyer’s

Seventh Generation Zum

Dishwashing Detergent

Better Life Caldrea

Earth Friendly Products

Green Shield Organic

Mrs. Meyer’s

The Honest Company

Bathroom Cleaners Caldrea Eco-Me Ecover

Green Shield Organic

Mrs. Meyer’s Seventh Generation

DETOX YOUR COOKWARE

When you think about eating heart-healthy, you’re usually thinking more about what’s on your plate than what your plate is made of and certainly it’s important to pay attention to what goes in your mouth! But because substances in your pots, pans, dishes, and utensils can leach into your food, it also helps your heart to make sure you prepare and serve your heart-healthy foods in a healthy way.

AVOID:

• Nonstick pans, pots, bakeware, and utensils made of Teflon, which is made of perfluorinated compounds that have been linked to cancer and other health problems. Especially if the coating is coming off, toss these! (If you must use nonstick kitchenware, be sure to avoid heating it above 450 degrees F; above this temperature, it releases toxic gases.)

• Aluminum pots and pans, which may raise your risk for developing dementia and Alzheimer’s.

• Ceramic dishware, especially if it is more than 10 years old, imported, or the glaze is cracked or chipping. These may contain lead, which can cause kidney damage and hypertension, among other issues.

INSTEAD:

Use glass, stainless steel, or cast iron pots, pans, bowls, dishes, and bakeware. !

TOP12 FOODS TO

BUY ORGANIC

Beyond the nutritional value of your food, you also want to make sure that what you eat is safe and free from toxins. Unfortunately, there are a few contaminants chiefly, atrazine (an herbicide), organophosphate pesticides, and mercury that can sometimes be found in our food supply. Buying organic, filtering your water, and minimizing the amount of fish you eat are the best strategies to avoid these particular chemicals. It can be expensive to buy all organic foods, though. So, if you’re on a limited budget, check out the Environmental Working Group’s Dirty Dozen at www.ewg.org these are the foods most likely to be contaminated.

8 INGREDIENTS TO AVOID IN YOUR FOOD

Pesticides and contaminants are not the only heart-harming ingredients that lurk in our foods. Many additives commonly found in processed foods also have negative health effects. Here are the top 8 ingredients to avoid:

Ingredient

Monosodium

Glutamate (MSG)

Destroys brain cells; can lead to neurological disorders

Aspartame Causes headaches, dizziness, blurry vision, and gastrointestinal distress; may be carcinogenic

Hydrolyzed vegetable protein Hydrolyzed plant protein

Vegetable protein extract

Yeast extract

Glutamate Glutamic acid

Sodium caseinate

Textured vegetable protein Soy protein isolates

Barley malt

Calcium casinate

Malt extract

NutraSweet Equal

Canderel

Spoonful

Natrataste AminoSweet

Salad dressings Low-fat yogurt Canned meats Frozen entrées Potato chips Canned soups Flavored crackers

High Fructose Corn Syrup (HFCS)

Contributes to high triglyceride and LDL cholesterol levels and insulin resistance

Corn syrup Glucose syrup

Diet sodas

Sugar-free chewing gum Yogurt

Breath mints Instant breakfasts Frozen desserts Juice beverages

Gelatins

Soda

Salad dressings Breads

Cereals Yogurt Lunch meats Condiments

Ingredient

Artificial Food Coloring

8 INGREDIENTS TO AVOID IN YOUR FOOD (continued)

What it does

May be carcinogenic

How it appears on ingredients lists

Caramel color Ingtotine Erythrosine

Names of specific dyes, such as Red #3, etc.

BHA/BHT

Sodium Nitrates and Nitrites

Preservatives; may be carcinogenic

Bromides and

Brominated

Vegetable Oil (BVO)

Recombinant Bovine

Growth Hormone (rBGH) and

Recombinant Bovine

Somatotropin (rBST)

Preservatives; may increase risk of certain types of cancer

Disrupts hormone function

May be linked to certain cancers

Where it is found

Beverages Candy Baked goods Cereal Puddings Jams

Macaroni & cheese Bread

Lunch meats

Frosting Condiments

Frozen desserts Meat and fish

Cereal Sausage Hot dogs Meat patties

Chewing gum Potato chips Beer

Butter Vegetable oils

Cured meat Bacon Ham Salami

Corned beef Hot dogs Canned meat Smoked salmon Jerky

Breads Flours Soda

Dairy products (unless specifically labeled “No rGBH or rBST”)

HOW TO GO VEGAN

(At Least Part-Time)

All animal products—even organic, hormone-free, antibiotic-free chicken and other “clean” meats, eggs, and dairy—contain relatively high amounts of a substance called endotoxin, which triggers inflammation. They are also natural sources of advanced glycation end-products (AGEs), which stiffen your blood vessels, raising blood pressure, and erode blood vessel walls, leading to strokes. In addition, many animal products are rich in saturated fat, cholesterol, and other ingredients that can harm your heart.

For this reason (and many other reasons enumerated in The Whole Heart Solution), a whole-food, plant-based diet is best for your heart health. Even if you’re not quite willing to quit meat (or eggs or dairy) cold turkey (pun intended!), eating more vegan meals can keep your ticker ticking a little stronger and a little longer.

A QUICK NOTE ON TERMINOLOGY:

Vegetarians don’t eat meat, but do eat some animal products like dairy or eggs.

Vegans don’t eat any animal products. Both are healthier for you than a meat-based diet. !

So here are a few quick tips

ON HOW TO GET THERE: !

! Think of three vegetarian or vegan meals you already enjoy, such as vegetable stir-fry, vegetable stew, or pasta primavera. Try to eat these more often.

! Think of three meals you regularly eat that can easily be made vegetarian or vegan. For example, replace the meat in your favorite chili with beans. Enjoy tofu burritos instead of beef burritos; veggie burgers instead of hamburgers; and grilled eggplant instead of grilled chicken in sandwiches.

! Check out some vegetarian cookbooks from the library and find three new vegetarian or vegan recipes you like that are easy to make.

! Commit to eating one more vegetarian or vegan meal this week than you did last week.

! Take the “vegan before 6” approach popularized by Mark Bittman and make all your breakfasts and lunches vegetarian or vegan. Eat muffins with fruit spread or oatmeal for breakfast. Salads are an easy way to go vegetarian for lunch, but also try sandwiches with spreads like hummus or white bean pâté with lemon and garlic.

Cooking WITHOUT EGGS !

For many cooks (especially bakers), going egg-free is the most challenging part of a vegan diet. Try one of the following the next time you prepare a recipe that calls for eggs:

! If a recipe calls for just one or two eggs, you can often skip them. Add a couple of extra tablespoons of water for each egg eliminated to balance out the moisture content of the product.

! Eggless egg replacers are available in many natural food stores. These are different from reduced-cholesterol egg products, which do contain eggs. Egg replacers are egg-free and are usually in a powdered form. Replace eggs in baking with a mixture of the powdered egg replacer and water according to package directions.

! Use 1 heaping tablespoon or so of soy flour or cornstarch plus 2 tablespoons of water to replace each egg in a baked product.

! Use 1 tablespoon of flaxseed meal plus 3 tablespoons of water in place of an egg.

! Use 1 ounce of mashed tofu in place of an egg.

! In muffins and cookies, half of a mashed banana can be used instead of an egg, although it will change the flavor of the recipe somewhat.

! For vegetarian loaves and burgers, use any of the following to bind ingredients together: tomato paste, mashed potato, moistened bread crumbs, or rolled oats.

Dining WITHOUT DAIRY!

For some people, the idea of going without milk, cheese, or ice cream is hard to fathom. Here are some simple ideas to get you started:

! Top your oats or cold cereal with fortified rice or almond milk.

! Make smoothies with enriched vanilla soy milk or drink an ice cold glass of your favorite soy milk with your meal or snack.

! Order your entrée or salad with no cheese. Many dishes can be easily made cheese-free. Ask for guacamole, rice, or extra salsa in your burrito or on your tostada instead of the cheese.

! Put more vegetables on a dinner salad or add some beans, nuts, or baked tofu chunks instead of cheese.

! Most recipes calling for milk can be made with soy milk instead. If it’s a soup or other savory dish, be sure to purchase plain soy milk for cooking.

! Make creamy dips and desserts using silken tofu in place of sour cream or cream cheese.

! Sprinkle nutritional yeast on popcorn or pasta for a cheesy flavor instead of butter and /or parmesan.

! Try sorbets instead of ice cream. Just be sure to check the ingredients list, as not all are vega

Heart-Healthy Meal Makeovers !

While vegan diets are generally the healthiest, not all vegan foods are necessarily heart-healthy. In particular, be aware of white flour, white rice, white pasta, sugar-laden fruit drinks, and fatty fried foods. Here are some easy ways to make your favorite meals truly heart-healthy.

If your regular meal is:

Breakfast Donut

Coffee with cream Yogurt

Cereal with milk Orange juice Raisins

Scrambled eggs Home fries Sausage

Lunch Chicken burrito

Refried beans Jarred salsa

Turkey sandwich with lettuce, tomato, and mayo

Potato chips

Chicken noodle soup

Salad with ranch dressing

Dinner Hot and sour soup

Beef and broccoli

White rice

Mac ’n’ cheese

Broiled salmon

Asparagus with hollandaise sauce

Boiled new potatoes with parmesan cheese

Try this meal instead:

Cinnamon raisin toast with jam

Coffee with nonfat, nondairy creamer

Coconut milk or almond milk yogurt (such as So Delicious)

Cereal with nonfat soy or rice milk

Homemade carrot, kale, and orange juice

Strawberries

Scrambled low-fat tofu Oven-roasted potatoes

Veggie sausage patty (such as Morningstar Farms or Gimme Lean)

Sweet potato and bean burrito

Vegetarian black beans Homemade salsa

Sandwich with hummus or black bean spread, lettuce, and tomato

Baked kale chips

Vegetable soup or minestrone

Salad with red wine vinegar

Vegetarian tofu soup

Stir-fried broccoli with tempeh or seitan

Brown rice

Whole wheat pasta with vegetables, sprinkled with nutritional yeast

Broiled portabella mushrooms Asparagus with orange sauce

Boiled new potatoes with basil and black pepper