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heart
HEALTHY

SOLUTION KIT
 Healthy Heart Solution Kit
A Comprehensive Guide for the Prevention and Reversal of Heart
Disease with the Goal of Total Heart Health

Doctor Approved:
Dr. Scott Saunders, MD

Copyright ©2022 Barton Publishing Inc., First Edition

vBP220222

Scan our QR code for more information on Barton Publishing.

DISCLAIMER
This guide is copyrighted with all rights reserved. The author does not assume any liability for
the misuse of information contained herein. The information within this guide offers beneficial
concepts regarding your health and well-being. The author is not a doctor, nor does he claim to
be.

Please consult your primary care physician before beginning any program of nutrition, exercise,
or remedy. By consulting your primary care physician, you will have a better opportunity to
understand and address your personal symptoms and situation most effectively.

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 TABLE OF CONTENTS

TABLE OF CONTENTS 2

START HERE 6

INTRODUCTION 9
HOW TO BEGIN 10
MY GOALS 10
DEFINE YOUR WHY 10
REVIEW THE PLAN 11
COMMIT TO THE PLAN 12
HEALTHY HEART PLEDGE 13
TALK TO YOUR DOCTOR 14
APPOINTMENT SCHEDULE 14
SYMPTOMS I’VE NOTICED 14
WHAT TO EXPECT 14
QUESTIONS TO ASK MY DOCTOR 15
KNOW THE TERMS 16

WHAT IS HEART DISEASE? 22

WHO HAS HEART HEALTH ISSUES AND WHO IS HEADED THAT WAY? 24
RISK FACTORS 24
STRESS 24
POOR DIET 26
METABOLIC SYNDROME 26
LACK OF EXERCISE 27
LOW MAGNESIUM 27
INFLAMMATION 27
HEART HEALTH MYTHS 28
CHOLESTEROL 28
HIGH BLOOD PRESSURE 28

TESTING FOR HEART DISEASE MARKERS 29

LIFELINE SCREENING 29
CORONARY CT CALCIUM SCAN 29
BLOOD TESTS 30

TREATMENTS FOR HEART DISEASE 30

DRUGS 30
SURGERIES 30

REVERSING HEART DISEASE 31

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START YOUR HEART DISEASE
REVERSAL PLAN TODAY! 32
PHASE 1: JUMP-START YOUR REVERSAL 32
GOAL 32
TIMEFRAME 32
INITIAL ASSESSMENT 32
STRESS ASSESSMENT 33
REDUCE THE STRESS IN YOUR LIFE 36
JOURNAL YOUR PROGRESS 38
POSITIVE EATING PLAN 38
FATS 40
MAGNESIUM 40
ADDITIONAL EATING AND DRINKING TIPS 40
FASTING: THE “GREAT RESET” FOR OPTIMUM HEALTH 41
WHAT IS FASTING AND WHY IS IT SO HEALTHFUL? 42
HOW TO FAST 42
FASTING ASSIGNMENT 44
EXERCISE 44
YOUR EXERCISE GOALS IN PHASE ONE 45
GREAT EXERCISE IDEAS 46
DIETARY AND HERBAL SUPPLEMENTS 46
PHASE 2: ESTABLISHING YOUR HEART-HEALTHY LIFESTYLE 48
GOAL 48
TIME FRAME 48
INITIAL ASSESSMENT 48
REDUCE THE STRESS IN YOUR LIFE 50
CREATE MARGIN 51
EMOTIONAL MARGIN 51
PHYSICAL MARGIN 52
TIME MARGIN 53
MARGIN IN FINANCES 54
POSITIVE EATING PLAN 56
FASTING 56
JOURNAL YOUR EXPERIENCE 57
EAT HIGH-FIBER FOODS 57
ADJUST YOUR MEAL PORTION SIZE 57
EXERCISE 59
CASE STUDY 60
DIETARY AND HERBAL SUPPLEMENTS 61
PHASE 3: LIVING OUT YOUR HEART-HEALTHY LIFESTYLE 62
GOAL 62

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 TIME FRAME 62
INITIAL ASSESSMENT 62
LIVING A LOW-STRESS LIFESTYLE 64
AVOID COMPOUNDING STRESS 64
YOUR STRESS-REDUCING SUPERPOWER! 67
POSITIVE EATING PLAN 68
FASTING 69
EMERGENCY INTERVENTION 70
EXERCISE 71
DIETARY AND HERBAL SUPPLEMENTS 73
CONTINUE JOURNALING YOUR PROGRESS AND EXPERIENCES 73
THE ULTIMATE HEALTHY LIFESTYLE 74
THE SIMPLE TRUTH 74
TAKE SUPPLEMENTS WEEKLY 74
EXERCISE REGULARLY 75
EAT PROPERLY 75
SLEEP BY 10PM 75
REDUCE STRESS 75
FAST PERIODICALLY 75

NATURAL REMEDIES FOR A HEALTHY HEART 78

L-CARNITINE 78
CoQ10 79
D-RIBOSE 79
MAGNESIUM 79
VITAMIN K2 80
BEETROOT 80
ASHWAGANDHA 81
OLIVE LEAF EXTRACT 81

HEALTHY HEART HIGH-FIBER COOKBOOK 83

BREAKFAST 83
SIDE DISHES 86
SALADS 89
SOUPS 93
ENTRÉES 96
DESSERT 103

FIBER COUNTING CHEAT SHEET 106

HEALTHY HEART GROCERY LIST 108

MY HEALTHY HEART JOURNAL 111

DEFINE YOUR WHY 111

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TALK TO YOUR DOCTOR 111
APPOINTMENT SCHEDULE 111
SYMPTOMS I’VE NOTICED 112
PHASE 1 -- STRESS ASSESSMENT 112
PHASE 1 – EATING PLAN, FASTING, EXERCISE & SUPPLEMENTS 112
PHASE 2 -- INITIAL ASSESSMENT & STRESS REDUCTION 115
PHASE 2 – EATING PLAN, FASTING, EXERCISE & SUPPLEMENTS 117
PHASE 3 -- INITIAL ASSESSMENT & STRESS REDUCTION 120
PHASE 3 -- EATING PLAN, FASTING, EXERCISE & SUPPLEMENTS 122

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 START HERE

Just beginning the Healthy Heart Solution Kit proves you know you are destined for a better life!
This Solution Kit is PACKED with pages full of information you need to achieve real results. In
fact, it has so much information, you may not know exactly where to begin! So let us help you!

Below are starting points for your journey. On the pages that follow, we’ll lead you through each
of these steps in more detail:

1. DEFINE YOUR WHY

One of the most important things for you to do is to define your “Reason Why?” Why do you
want to improve the health of your heart? What outcomes do you desire? What will your life
look and feel like once you’ve achieved your goals? Once you have firmly established your
“Reason Why,” then commit to sticking to the plan and achieving your goals. On page 13, we’ve
created a “Health Heart Pledge” to make this process easy for you.

We’ve also prepared a special single sheet of the Heart-Health Pledge that you can sign and post
on your refrigerator or somewhere else as a reminder of your commitment to pursue optimum
heart health.

2. REVIEW THE PLAN

This is a unique plan that gives results. These reports will guide you through the steps as you
make changes to be healthy. Read through them. This is something you can do. It’s a good plan,
because it works! It won’t just relieve symptoms temporarily, but will create permanent change.

3. COMMIT TO THE PLAN

There is a reason you have heart disease, and you have already looked around at available
treatments. They aren’t going to give you the results you need. Making a commitment to change
your lifestyle is the key to reversing your heart disease and achieving your best health.

4. MAKE A PLEDGE
Someone has defined insanity as “Doing the same things we’ve always done but expecting
different results.” In order to reverse your heart disease, you will need to make some changes to
your lifestyle. Some of these changes you will be able to make instantly, while others you will
make gradually. As you journey through this Healthy Heart Plan, you will learn to incorporate

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new things as you discover them. But without making these changes, your health won’t change
either. Achieving heart health will mean doing things differently.

5. TALK TO YOUR DOC

We advise you to work with your health care professional to apply the recommendations
appropriate to your unique situation. You are the best advocate for your health, and proper
diagnosis is key before moving forward. Schedule an appointment to meet with your healthcare
professional. The Healthy Heart Solution Kit will help equip you with the latest research and
information you’ll want to know, including getting the right tests. Also, Page 13 will provide you
with what questions to ask as you prepare for your visit.

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heart
HEALTHY

SOLUTION KIT
1

HEALTHY HEART
RECOVERY PLAN
INTRODUCTION
Sometimes while driving, even when using a navigation app, you find it necessary to make a
U-turn to get going in the right direction. Your health is much the same way. No matter where
you are on the heart-health journey -- officially diagnosed with heart disease, told you are headed
that direction, worried about your family history of heart disease, or simply want to ensure that
you are doing all you can to maintain a healthy heart -- you can change course beginning today!

The Healthy Heart Solution Kit from Barton Publishing will be your navigator for a healthier
lifestyle. This plan promotes heart health to the degree possible for you without drugs or
surgeries. We have worked with Dr. Scott Saunders, MD, Director of the Integrative Medicine
Center of Santa Barbara, to provide you with the latest best practices and remedies for eating,
exercising, managing stress, and supplementing with herbs. This plan will put you on the
highway to better heart health.

Perhaps poor health feels like it has jerked the steering wheel of your life out of your hands. It’s
never too late to begin this protocol to turn your health around. This solution kit puts the steering
wheel back in your hands and gives you tremendous knowledge and power to change your life
for the better.

This report cites important scientific discoveries and takes advantage of the wisdom gained from
common sense and real-life stories. Dr. Saunders has seen first-hand what this protocol can do
for heart health, so this is not just “theory,” but has been demonstrated in the changed lives of his
patients.

Some encouraging words:

● We will introduce you to the #1 risk factor for heart disease and how to beat it.

● Forget the word “diet.” Contrary to myth, good food and heart health go hand-in-hand.

● We will introduce you to a little-known (or practiced) health secret that is so simple, yet
so effective, it’ll blow your mind! (This was the 30-day protocol that the 70-year-old
tennis player followed to reverse his heart disease.)

● This report will show you how to complete a healthy-heart workout that you can enjoy
and that will yield results you can see and feel.

● You will also discover the dietary and herbal supplements that cutting-edge health
practitioners are recommending to their patients.

You’re on the right road to a heart-healthy lifestyle, and it starts right now!

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HOW TO BEGIN
Every improvement in life requires four steps:
1. A goal
2. A plan
3. A commitment
4. A sacrifice

There is no growth unless all of these are included. If you go to college, you need to specify your
goal (a degree), have a plan, (specific courses), make a commitment (show up to class - and
study), and sacrifice your time and money to reach that goal.

When parents have children they have the same four elements: the goal is for the children to
become mature and independent; the plan is to feed them, clothe them, and teach them; the
commitment is huge, and, of course, so is the sacrifice. A business plan requires the same four
elements, as does learning to play the piano, or any other advancement.

We use the same four steps in writing this guide:

1. Our goal is to help you reverse and prevent heart disease.
2. Our plan is to provide simple, step-by-step instructions that will actually work.
3. Our commitment is to make this available and easy for everyone.
4. Our sacrifice is to provide service and information beyond the average or minimum.

When you begin this program we can help you with the plan, but you will have your own
specific goal, and make your own commitment and sacrifice. Let’s start by taking a look at your
goals.

MY GOALS
Way to go! You are here because you have a general goal to improve the health of your heart.
Now it’s time to set more specific goals to achieve that general goal. When you ordered the
Healthy Heart Solution Kit, you took the first step on the journey to a healthier heart and
lifestyle. We will give you the plan. Now you must DO THE WORK so that you’ll actually
experience the health benefits you set out to enjoy. Following are some steps to help you make
your goals more specific. We cannot supply you with these goals; you must own them.

DEFINE YOUR WHY

A few pages back, we laid out a four-step plan to make things easier for you. That first step is to
DEFINE YOUR WHY. This is your goal, or what you want to accomplish. What is your
motivation for wanting to prevent or reverse heart disease? What would a heart-healthy life mean

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for you? What activities would you like to participate in? What would you like your life to look
and feel like? What’s on your “bucket list”? Be very specific and write down why you want to
make these changes. (If you prefer, you can write down your responses in the My Healthy Heart
Journal.)

Begin with how you currently look and feel:

____________________________________________________________________________

____________________________________________________________________________

Now write down how you want to look and feel and things you want to achieve by pursuing
optimum heart health:

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

Perhaps there are people you love, who motivate you to be healthy. Who would they be?

____________________________________________________________________________

____________________________________________________________________________

Next, you need COMMITMENT TO TAKE ACTION!

REVIEW THE PLAN

Before you commit to this Heart Disease Reversal Plan, please take some time to peruse the plan.
We suggest going to the Table of Contents and reading what’s involved in each of the three
Phases of this plan. That way you’ll know what you’re getting into and what you can expect. So,
please take time right now to go over the Plan, spending as much time as you need to feel
comfortable with it.

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COMMIT TO THE PLAN
When you ordered this solution kit, you invested in your healthy dream to prevent and/or reverse
heart disease and all its symptoms. But it takes more than good intentions to stick to the plan. In
the past, you may have tried to get in shape, eat healthier, and follow some rigorous health
regimen. But all those efforts ended with limited success.

You are about to embark on a system that combines personal commitment, accountability,
nutrition, exercise, simple at-home remedies, targeted supplements, and a unique tool to
drastically and quickly attain optimum heart health.

This Healthy Heart Plan is one you’ll be able to stick with for life. This is not a short-term diet;
it is a guide to making necessary lifestyle changes so you can live a heart-healthy life.

You’ve defined your “Why.” You know why you want to prevent or reverse heart disease. And
you have reviewed the program, and know that it will work for you. Now it’s time to make a
commitment to do the work with a written pledge. This will help you focus your efforts and keep
you on track when you feel like giving up. This is a promise to yourself that you can refer back
to often.

You can use the pledge we’ve provided or write your own. We encourage you to share your
pledge with a family member or close friend and to ask them to help keep you accountable. This
will help seal your pledge and help you persevere. Telling them also engages their support and
understanding. But however you choose to commit to better heart health, have fun with it and
make it your own!

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 HEALTHY HEART PLEDGE
I promise myself that I will follow The Healthy Heart Plan for the entire
duration of time needed to see my desired results. I also pledge to
communicate to my family, friends, and most of all, to myself daily, that
I am embarking on a journey to better health.

I will forgive myself if I slip up and do something counter to the plan. I

won’t let those mistakes derail me from getting back up and continuing
the plan.

I will not quit or give up if some of the remedies don’t work for me. I
know there is a natural remedy that will work for me, and I will continue
to live a healthier lifestyle by using holistic and natural means.

I promise to be patient with myself and others. I will ask for the support
I need to follow the system. I will document my progress to see and
celebrate the changes that are occurring. And as I experience these
improvements, I will share them with others to encourage them and to
allow them to help me seal my resolve to continue on this path.

Finally, I will rely on God to help me stick to the plan and look to Him
for healing and encouragement.

Today is the day! I’m ready to get started!

Signature _____________________________________

Date __________________

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TALK TO YOUR DOCTOR

Before setting out on a road trip, we need to know where we’re starting from and where we’re
going, so we can determine how to get there. In the same way, you need a baseline assessment of
your personal health to guide you in setting and reaching your heart-health goals.

If you haven’t already done so, schedule an appointment with your doctor or healthcare
professional.

Healthcare Specialist or Doctor: _________________________________________________

Hospital or Clinic: ____________________________________________________________

APPOINTMENT SCHEDULE

Date Doctor or Specialist Findings/Issues

SYMPTOMS I’VE NOTICED

____________________________________________________________________________

____________________________________________________________________________

WHAT TO EXPECT

The standard of care is to check for “risk factors,” which are not truly risk factors but substitutes
for real risk factors. The standard risk factors a doctor checks for include cholesterol levels,
blood pressure, and inflammatory markers. If the doctor suspects heart disease, the protocol may
include a stress test (on a treadmill or stationary bike) in order to stress the heart. Under the
stress of exercise, the patient may experience chest pain, difficulty breathing, or even a heart
attack. The stress test does not predict heart disease or the possibility of a heart attack, however.

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Then, if there is more evidence for heart disease, the doctor may recommend a catheter inserted
into the heart to inject dye to determine whether the blood vessels are open. This test also cannot
predict heart attacks.

If this test reveals that there is any narrowing of the arteries, the doctor may insert a stent to open
the clogged artery. But a stent is a temporary fix. It does open the vessels and decrease chest pain
temporarily, but it doesn’t solve the problem of heart disease, nor will it extend one’s lifespan. If
the blockage is extensive, the doctor will recommend surgical bypass. But bypass surgery also
only has the benefit of temporarily relieving chest pain. People do not live longer as a result of
bypass surgery.

For instance, former President Bill Clinton had bypass surgery, and within five years began
having chest pain and was told he needed another bypass. Why? Because bypass surgery is just a
temporary fix. He chose not to repeat the surgery and followed some of the guidelines we present
in this Healthy Heart Solution Kit. Instead of risky, expensive bypass surgery, he reversed his
heart disease through natural means.

QUESTIONS TO ASK MY DOCTOR

What are the risks of heart disease?

How can I lower my risk of heart disease?
What role does my type 2 diabetes play in heart disease? (If applicable)
Is there a natural way to reverse the buildup of plaque in my arteries?
How does this medication (a medication prescribed by the doctor) affect my: heart,
kidneys, liver?
Does lowering cholesterol guarantee that I will not get a heart attack?
Does lowering blood pressure guarantee that I won’t have a heart attack?
How much do medications affect my risk of stroke?
What other risks do statins (blood pressure medications) carry with them?
How do I reduce inflammation?
What are the alternatives to stents and/or bypass surgery?
How long would stents or bypass surgery last before I have to have them redone?

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KNOW THE TERMS

When it comes to illness, most Americans do not really know what is making them sick, or just
how their health went downhill. We are quick to ask doctors for a drug to make us feel better,
then we wonder why that drug is making us feel “funny,” or fatigued, or worse.

Think about this: Heart disease is the number one killer of Americans, with 655,000 Americans
dying every year of this disease. This means that hundreds of thousands (perhaps millions) of
Americans are living a lifestyle right now that will launch them into heart disease within a year
or two. That’s scary!

And why is this? Because without a doctor’s diagnosis, we probably have no idea that heart
disease is lurking in the shadows of our life.

It is hard to fight off a condition if you are not aware of it.

Knowledge is power; and learning about heart disease and its leading causes will help you stick
with the action steps of The Healthy Heart Solution Plan. Being well informed will make it
easier for you to willingly accept the strategies of this plan. You will see why they make so much
sense and you’ll be able to explain them more clearly to your loved ones. Such knowledge about
heart health will give you the power to make life changes necessary to reverse heart disease.

Below is a glossary of important terms regarding heart health:

Adrenal Level

Adrenaline is the hormone prompted by a stress response. Adrenaline causes rapid heart rate,
sweating, and increased mental alertness. Adrenaline prepares the body for “fight or flight.” The
adrenal glands also produce cortisol, another stress hormone. Too much adrenaline in the blood
causes inflammation and damages the immune system. It also restricts the flow of blood by
constricting the arteries. Stress and its effects on the body are the primary cause of heart disease.
(More about stress later.)

Arrhythmia

Heart arrhythmias refer to problems with heart-beat rhythms. The heart may beat too slow, too
fast, or irregularly. Heart arrhythmias can be troublesome or even life-threatening.

Arteriosclerosis

Arteriosclerosis is a chronic disease which results in impaired blood circulation due to the
thickening, hardening, and loss of elasticity of the arterial walls. Atherosclerosis is a type of
arteriosclerosis caused by the buildup of plaque in the arteries.

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Atrial Fibrillation

Atrial fibrillation is a common type of arrhythmia and occurs when chaotic electrical impulses in
the atria cause a rapid heart rate. This results in rapid, uncoordinated, weak contractions of the
atria. Sometimes atrial fibrillation is temporary, but some episodes won't end unless treated.
Serious complications such as stroke are associated with atrial fibrillation.

Symptoms of atrial fibrillation may include:

● A fluttering in your chest

● A racing heartbeat (tachycardia)
● A slow heartbeat (bradycardia)
● Chest pain
● Shortness of breath1

Blood Pressure

When blood pressure is measured it yields two numbers. The first number indicates the systolic
blood pressure, when your heart contracts. The second number indicates the diastolic blood
pressure when your heart relaxes and fills up.

A reading of 120/80 or less is considered normal by the American Heart Association. Any
reading of 140/90 or greater is considered high blood pressure.2

Bypass Surgery

When an artery in the heart becomes blocked, doctors often recommend coronary bypass surgery.
This procedure takes a healthy length of vein from a leg to bypass a blockage in your heart. This
new pathway improves blood flow to the heart.

However, “coronary bypass surgery doesn't cure the heart disease that caused the blockages, such
as atherosclerosis or coronary artery disease.”3 This surgery is the most commonly performed
surgery in America, but it merely relieves symptoms such as chest pain and shortness of breath.
It does not prolong life.

1
Heart arrhythmia - Symptoms and causes - Mayo Clinic
2
Understanding Blood Pressure Readings | American Heart Association
3
Coronary bypass surgery - Mayo Clinic

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Cholesterol

Although cholesterol is commonly regarded as a bad substance, it is an essential component of

all the cells in our bodies. We need cholesterol to make hormones and for many other bodily
functions. The brain consists primarily of cholesterol. Your body makes cholesterol and it is also
found in foods from animal sources.

But too much cholesterol in the blood can combine with other substances in the blood to form
plaque. Plaque sticks to the walls of your arteries and inhibits the flow of blood. This condition is
called atherosclerosis and can lead to coronary artery disease.

Coenzyme Q10

Coenzyme Q10 (CoQ10) is a natural antioxidant that some people take to boost their immune
system, prevent infection, or repair damaged cells. It is commonly used for heart disease, high
blood pressure, Parkinson’s disease, migraines, and others.

Coronary CT Calcium Score

A coronary calcium scan measures calcium levels in the plaque in the arteries. This is perhaps
the most reliable test to determine whether a person has heart disease. This test is also the best
predictor of mortality when it comes to heart health.

Coronary Infarction (Myocardial Infarction)

Myocardial infarction (or heart attack) occurs when cells in an area of the heart die due to lack of
oxygen. The lack of oxygen is brought on by obstructed blood supply. The worst cause of heart
attack is not high blood pressure, or high cholesterol, but stress. (More on stress to come.)

Cortisol

Cortisol is the primary stress hormone created by the adrenal system in the body. Cortisol is an
essential hormone that regulates many functions in the body including blood pressure, blood
sugar, sleep cycles, energy, and others.

But too much stress elevates cortisol levels that can cause heart disease, weight gain, sleep
problems, digestive issues, and depression.

Counterpulsation

Counterpulsation is a medical technique that seeks to improve circulation and decrease the
workload of the heart. This is achieved with the use of an external, non-invasive device.

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Ejection Fraction

Ejection fraction is an ultrasound test that measures the percentage of blood that leaves your
heart each time it pumps. This test may help your doctor determine the health of your heart.

Fasting

Fasting is having an empty stomach. Fasting is a natural, healthy activity achieved by not eating
food for a designated period of time. The length of a fast and what a person intakes during a fast
varies greatly. The benefits from fasting are too many to list here, but here are a few. We’ll talk
more about fasting later. Fasting:

● Increases the number of mitochondria

● Increases insulin sensitivity
● Helps detox the liver
● Increases stress resistance
● Increases heart rate variability
● Enhances stem cell production
● Reduces inflammation
● Breaks down fat
● Relaxes the heart
● Helps eliminate plaque buildup in the arteries

Hypertension

Hypertension simply refers to chronic high blood pressure, which is the force or tension of the
blood against your artery walls.

Inflammatory Markers

Inflammation is what the body needs to repair damage and get rid of infection. Chronic
inflammation increases the risk for serious health issues. The liver produces C-reactive protein
(CRP) in response to inflammation. CRP is a key inflammatory marker used to diagnose
cardiovascular disease and may help predict heart attack and stroke.

Insulin Resistance

Insulin resistance refers to the body’s inability to use insulin well. Insulin is a hormone produced
by the pancreas. We need insulin to get glucose from our blood into our muscle, fat, and liver
cells for use as energy. When the body is resistant to insulin, blood sugar levels rise causing
inflammation and many other health issues. Insulin resistance indicates type 2 diabetes.

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Lifeline Screening

Lifeline screening describes a series of tests a doctor may prescribe that may indicate a variety of
health issues including: carotid artery disease, peripheral arterial disease, abdominal aortic
aneurysm, atrial fibrillation, and risk for osteoporosis.

Lipids

Lipids are fat-like molecules present in the blood and body tissues. The body needs small
amounts of lipids as building blocks of the structure and function of cells. But when the amount
of lipids is too high, this can cause fat deposits on the walls of our arteries and increase the risk
for heart disease. Cholesterol is the primary kind of lipid. Lipid levels are measured with a blood
test.

Markers

The term “markers” refers to indicators of a particular disease or condition. For instance, insulin
resistance is a marker for type 2 diabetes. Blocked arteries are a marker for heart disease.

Metabolic Syndrome

Metabolic syndrome is a combination of conditions that increase the risk of heart disease, stroke,
and type 2 diabetes. These conditions include: high blood pressure, high blood sugar, excess
body fat around the waste, and high cholesterol levels.4

Mitochondria

Mitochondria are microscopic energy producers in every cell of our bodies. Poor diet, lack of
exercise, low magnesium, heavy metals, some antibiotics, and other toxins diminish the
mitochondria in our cells. The heart must beat continually without a rest. Therefore, it needs
plentiful and healthy mitochondria to function well. Mitochondrial health is crucial to heart
health.

Myocardial Infarction

A myocardial infarction is commonly known as a heart attack. It occurs due to a decrease or

stoppage in blood flow to the heart, which damages the heart muscle. Typical symptoms of
myocardial infarction are chest pains or discomfort that often travel down the shoulder, arm,
neck, back or jaw.

4
Metabolic syndrome - Symptoms and causes - Mayo Clinic

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Palpitations

Palpitations describe rapid or irregular heartbeats. Palpitations can occur due to a number of
issues not always related to heart disease. They can be caused by stress and anxiety, some
medications, dehydration, or excessive tobacco, alcohol or caffeine.

Statins

Statins describe a classification of drugs designed to lower lipids (cholesterol) in the blood.
Statins may reduce the symptoms of heart disease, but they do not cure or reverse it. Like most
medications, they may cause unpleasant side effects including headaches, excessive gas,
constipation, hoarseness, lack of sleep, heartburn, indigestion, or nausea.5

Stents

Stents are tubular devices surgically placed inside a blocked artery to improve the flow of blood.
Stents do not reverse heart disease but offer temporary relief from chest pain.

Stress Test

A stress test is usually conducted on a treadmill or stationary bicycle and measures how well
your heart functions during physical activity. Doctors may use a stress test to help diagnose
coronary artery disease and arrhythmias or to check the health of your heart before surgery.

5
What are the side effects of statins? (drugs.com)

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 WHAT IS HEART DISEASE?
According to the US Centers for Disease Control and Prevention, heart disease is the number one
cause of death in the United States, causing about 1 in 4 deaths, or about 655,000 deaths per
year.6 The term “heart disease” applies to several different conditions affecting the heart. The
most common of these conditions in the US is coronary artery disease, which restricts the flow of
blood to the heart.

The problem with heart disease is that it can sneak up on a person without warning. The first
signs of heart disease could be chest pains, arrhythmia, or even a heart attack. For this reason,
heart disease is generally not something you can self-diagnose. Instead, you need a diagnosis
from a doctor.

Common treatments for heart disease include bypass surgery, stents, and drugs. However, none
of these solutions are permanent. In fact, they only mask the symptoms and do not address the
issues that caused the heart disease in the first place.

But we have great news! This is why we’ve created this Healthy Heart Solution Kit. Because it is
not only possible to prevent heart disease through natural means, but also to reverse it!

Dr. Scott Saunders shares the following amazing account.

Two years ago, a 70-year-old man came to my office with a doctor’s diagnosis of heart disease.
This man’s doctor told him that he would die within a month if he didn’t have bypass surgery.
But this man told me he didn’t want the surgery. He came to me looking for an alternative to
surgery.

As I examined him, this man couldn’t even walk across the room without being short of breath
and experiencing chest pains. I had to admit that he was pretty far along in his heart disease. But
the man was pretty insistent, “Isn’t there anything I can do to reverse this and avoid the
surgery?”

Fortunately, I was able to give him hope by prescribing a unique protocol for just 30 days. The
man agreed to it and stuck to the plan.

At the end of 30 days, this man’s chest pains were gone! He no longer had any symptoms of
heart disease, and had lost 33 pounds in the process. He could walk without getting out of breath
and his chest pains never came back. This man, who had been a tennis instructor, began playing
tennis again, playing a full match with no chest pain. Two years later, he continues to live a heart
healthy life with no evidence of disease.

6
Heart Disease | cdc.gov

– 22 –
This man not only reversed his heart disease, but he saved himself the trauma, anxiety, risks,
hassles, and expense of bypass surgery. And consider this: Bypass surgery only relieves the
symptoms of heart disease without addressing its cause. Also, bypass surgeries and stents
typically only last a few years before they have to be repeated. And, get this -- those medical
procedures DO NOT LENGTHEN your life, they only mask the symptoms!

This is why we’re so excited to provide this Healthy Heart Solution Kit that offers you the ability
to prevent and even reverse heart disease. So, let’s get going!

– 23 –
 WHO HAS HEART HEALTH ISSUES
AND WHO IS HEADED THAT WAY?
RISK FACTORS

STRESS
By far and away the greatest risk factor for heart disease is stress. The emotional stresses of
life contribute more to damaging our heart than any other factor.

Simply stated, stress is our response to circumstances in our lives. But there are at least two types
of stress we can distinguish between: eustress and distress. Eustress is “good” stress. Eustress is
the high that a seasoned runner feels when she runs five miles. Eustress is the exhilaration that a
rock climber experiences while climbing. Eustress can also apply to mental challenges we face
but find enjoyable and rewarding.

Distress, on the other hand, is negative stress. It’s the stress we experience of being held up in
traffic and running through the airport only to miss our flight. Distress is the awful pit we feel in
our stomach after a nasty confrontation with another person that remains unresolved. Distress
describes the agony of being stuck in a job we hate because without it we wouldn’t be able to
make the payments on the debts in which we’re drowning..

For clarity sake, we’ll simply refer to distress as stress, because stress usually carries negative
connotations anyway.

Our stress is killing us! Stress raises our blood pressure. Stress increases our body’s release of
adrenaline and cortisol. This inhibits our body’s use of insulin and leads to plaque buildup in the
arteries. We either lose sleep, or all we do is sleep. We self-medicate with food, prescription
drugs, alcohol, gambling, illicit sex, or pornography, all of which destroys our physical, mental,
spiritual, and social health.

A woman had cortisol levels off the chart. Her doctor was alarmed and he asked why she was
under so much stress. The cause of her stress was her job. She was able to quit her job, her stress
level dropped markedly as did her cortisol levels. By reducing stress, she lost 35 pounds over the
next six months and looked and felt SO MUCH BETTER!

Stress clouds our thinking. We become agitated, depressed, sulky, irritable, hostile, paranoid,
careless, unattentive, and exhausted. We isolate feeling wounded and abandoned. Stress impacts
our whole self: body, mind, and spirit.

– 24 –
In the late 60s, two psychiatrists, Thomas Holmes and Richard Rahe studied the medical records
of over 5,000 patients to determine the relationship between stress and illness. As a result of their
research, they developed the Holmes and Rahe Stress Scale. On this scale they listed 43 life
events that surfaced as creating significant stress. They assigned a numerical score to indicate the
severity of that event on stress and its impact on the body and mind. The higher the score, the
greater the impact.

Below are just a few of the events they identified along with the score they assigned those
events. See which ones you have experienced or currently recognize in your life:

Life Event Life Change Score Life Event Life Change Score

Death of a spouse 100 Pregnancy 40

Divorce 73 Sexual difficulties 39

Marital separation 65 Business readjustment 39

Imprisonment 63 Change in financial 38

state

Death of a close family 63 Taking on a mortgage 32

member

Personal injury or 53 Defaulting on a loan 30

illness

Marriage 50 Major change at work 29

Dismissal from work 47 Change in living 25

conditions

Retirement 45

And they list many other events. If you were to check all the events you have recently
experienced, Holmes and Rahe determined that a score of 300 or more puts you at a high risk for
illness. And a score of 150-299 still suggests a moderate risk of illness. 7

Of course, the problem with stress is that it may also be cumulative and many of those things
come in clusters. For instance, the death of a spouse, divorce, or loss of a job can bring with it a
whole cluster of other stressful events.

7
Holmes and Rahe stress scale - Wikipedia

– 25 –
But there’s another key factor when considering the effects of stress on our health. That is our
response to stress. Two people can respond differently to stress, and what stresses one person
may not stress another. Some years ago, I had two friends, both owners of sea-worthy sailboats.
After a gorgeous weekend on the coast, I happened to run into each of them separately. One man
raved about the wonderful time he and his wife had spent that weekend on their boat. They came
back refreshed and rejuvenated. When I asked the other man how his weekend went with sailing,
he replied with great relief, “Thank God, I finally sold that sailboat! It was a millstone around
my neck! I feel so relieved!” Some stress, like this example, is very personal.

Our response to stress has a huge impact on how stress affects our health, and in particular, our
heart health. In a later section of this Solution Kit, we will go into greater detail on how to avoid
and respond to stressful events in our lives. But for now, be aware that stress is the number one
risk factor for heart disease.

POOR DIET
Diet can create a lot of stress on our bodies. A poor diet, simply put, means eating too much.
Eating too much is the next most significant contributing factor to heart disease. Every time we
eat, this signals our bodies to release insulin. When we eat a lot and eat often, the insulin tells our
bodies, “Don’t burn fat for energy, store it.” And that’s exactly what our bodies do. We store the
fat. And we can’t exercise excess fat and weight away. The only way to reduce fat and weight is
by reducing food intake.

This sounds contrary to many of the fad diets, but the amount of food you eat is more crucial
than what you eat. As you’ll discover in our recommended eating plan, this is really good news!
That’s not to say that the kinds of foods you eat don’t matter. But the point is that our biggest
issue is overeating and the kinds of foods we eat come next. If you eat a high fiber diet like we
propose in The Healthy Heart Plan this balance will take care of itself.

However, having stated the above, eating too much fat causes inflammation, while too many
carbohydrates lead to diabetes, and too much protein can cause cancer. Eating too much, too
often also causes acid reflux and indigestion. Contrary to what you might think, acid reflux is
caused by too little acid in the stomach. By eating too much too often, the stomach cannot keep
up with the production of acid to digest the food properly and the pancreas can’t keep up with
making the enzymes the stomach needs. Excessive calories work together to create heart disease.

METABOLIC SYNDROME
Metabolic syndrome is a result of eating too much over a long period of time. It is a cluster of
symptoms that include high blood pressure, high cholesterol, truncal obesity and insulin
resistance. These serve as an indicator that you may have a problem that leads to vascular
disease, heart issues, kidney disease, fatty liver disease, and type 2 diabetes.

– 26 –
Although we listed metabolic syndrome as a key risk factor for heart disease, we won’t be
addressing it separately in this Healthy Heart Solution Kit, because when you follow the health
guidelines we give you, metabolic syndrome should be prevented or eliminated along with your
heart disease.

LACK OF EXERCISE
Exercise helps the body use sugar properly, increases blood flow, reduces stress, decreases
inflammation, improves motor skills and balance, increases strength, flexibility, and agility,
improves cognitive function, and increases your metabolic rate. Lack of exercise eliminates all
those great gains.

We’re told that one of the worst things you can do to a car is let it sit for months on end without
driving it. Fluids start to gum up and block hoses. Joints become stiff, parts that should be
flexible become brittle, and things that need to be lubricated dry up. That’s your body without
exercise.

LOW MAGNESIUM
Most Americans are low in magnesium. Low magnesium prevents blood vessels from dilating,
increases blood pressure, and decreases energy production in the mitochondria. Magnesium plays
a vital role in over 300 biochemical reactions in the body, so not getting enough of this important
mineral puts you at risk for heart disease.

In our eating plan, we’ll tell you how you can get your daily dose of magnesium from the foods
you eat.

INFLAMMATION
Inflammation is another contributor to heart disease because it causes calcium deposits in the
arteries. Auto-immune diseases and a high-fat diet cause inflammation.

– 27 –
HEART HEALTH MYTHS
There are some common myths around heart disease that Dr. Saunders wanted to make sure we
shared with you. Two of the primary myths have to do with high cholesterol and high blood
pressure.

CHOLESTEROL
Decades ago, pharmaceutical companies developed a drug that could lower cholesterol. Then
they made the claim that high cholesterol causes heart disease, even though subsequent studies
disprove that theory. But their marketing has been successful and millions of Americans have
spent billions on statins to reduce cholesterol for many years now. However, despite lowering
their cholesterol, the rate of heart disease among Americans has not declined.

While high cholesterol is a marker for metabolic syndrome, lowering cholesterol does NOT
reduce the risk of heart disease. An equally misleading myth is that people with low cholesterol
aren’t prospects for heart disease. Heart disease can occur in people with high, low, or normal
cholesterol. There is no causal relationship between cholesterol and heart disease.

HIGH BLOOD PRESSURE

Another myth associated with heart disease has to do with high blood pressure. In this case, high
blood pressure is present with heart disease not as its cause but as its effect. Clogged arteries
(vascular disease) result in high blood pressure, but they are not caused by it.

Here again, medications taken to lower blood pressure do NOT minimize the risk of stroke. Also,
while studies have shown that blood pressure medicine taken over a 20-year period decreases the
chance of non-fatal heart attacks by 12%, they have no effect whatsoever on reducing fatal heart
attacks.

High blood pressure is not a predictor of heart disease, but it may be an indication that heart
disease is already present. The myth also implies that a person with low blood pressure is not a
candidate for heart disease. This is not true. Heart disease results from other factors as we have
already shown in the above section on Risk Factors.

– 28 –
TESTING FOR HEART DISEASE MARKERS
Unlike some other illnesses, heart disease is very difficult to self-diagnose. You may be
experiencing chest pain when you exert yourself, or heart palpitations, or shortness of breath, but
none of those symptoms are unique to heart disease.

Dr. Saunders indicates that 80% of those who show up in the emergency room with chest pains
are suffering from a panic attack or severe anxiety and not from heart disease. The same can be
said for heart palpitations or shortness of breath. A number of issues can bring any of those
symptoms on.

So, in the case of heart disease, we really are dependent on the expert diagnosis of a physician
who has performed various tests on us. Below is a brief description of some of these tests. If
these tests indicate the possibility of heart disease, your doctor may order additional tests to
confirm the diagnosis.

LIFELINE SCREENING
Lifeline screening describes a series of tests a doctor can prescribe that may indicate a variety of
health issues including heart disease. The tests are targeted to screen for a particular health issue.
Typically, the tests for heart disease may include an ultrasound, blood test, blood pressure test,
and a limited EKG (electrocardiogram). Other than the finger prick for the blood test, these tests
are painless and non-invasive.

The ultrasound involves the use of a wand (transducer) that a technician waves over portions of
your body to “see inside” and determine what’s going on. In the case of heart disease, the
technician will look at the carotid arteries and aorta.

The blood test may check for lipids (cholesterol levels), high triglycerides, and blood sugar. The
presence of these does not necessarily indicate heart disease, but coupled with other “markers”
they may play a role in diagnosing the disease. Similarly, high blood pressure might indicate
vascular disease, but alone it is not a sure indicator of the disease. Finally, a limited EKG test
informs the doctor about the electrical impulses in your heart.

CORONARY CT CALCIUM SCAN

A coronary calcium scan measures calcium buildup in the arteries. This is perhaps the most
reliable test to determine whether a person has heart disease. This test is also the best predictor of
mortality when it comes to heart health. This test is quick and non-invasive.

– 29 –
The higher the score (amount of calcium in the arteries) the more likely it is that you have heart
disease or have a higher chance of contracting heart disease.

BLOOD TESTS
Although blood tests may be part of lifeline screening, blood tests stand on their own as well.
With a blood test, the technician draws blood from a finger prick or through a needle in the arm
to measure the amount of lipids, and check for insulin resistance, inflammatory markers, and
levels of cortisol.

TREATMENTS FOR HEART DISEASE

The standard treatments for heart disease that most physicians practice is heavily driven by the
pharmaceutical companies. These treatments fall into two categories: drugs and surgeries.

DRUGS
The medications prescribed for heart disease include statins (cholesterol-reducing drugs), drugs
for reducing blood pressure, and blood thinners. But NONE of these drugs heals or cures
someone’s heart disease. At best these drugs merely reduce symptoms or pain, and they often
bring with them unpleasant and even dangerous side effects. Drugs don’t heal, they merely mask
or minimize the symptoms of the disease.

This is like taking an aspirin for the pain of a broken arm without setting the bone so it will heal.
The aspirin may mask the pain of the broken arm and reduce swelling, but it does nothing to set
the bone so the arm will heal.

SURGERIES
The two most common surgeries performed for heart disease are coronary artery bypass surgery,
and inserting stents in a blocked artery. In fact, coronary artery bypass surgery is the most
common surgery performed in America!

Coronary artery bypass surgery removes a healthy artery from the patient’s leg (or somewhere
else in the body) and bypasses the clogged artery in the heart in order to reestablish the normal
flow of blood. A stent is a tubular device placed within a clogged artery that seeks to open up
the flow of blood through that artery again.

As we mentioned earlier, neither bypass surgery nor stents offer a permanent solution, nor do
they heal the person from heart disease. Instead, these surgeries merely eliminate or reduce chest
pain and will have to be repeated within a few years when the problem resurfaces.

– 30 –
“There must be a better way!” you say -- AND THERE IS...

REVERSING HEART DISEASE

Imagine that you’re about to drive your car across the country from coast to coast. Before you
take off you discover that your radiator hose is cracked and leaking antifreeze. You know that
without a sufficient level of antifreeze your car will overheat and it could even ruin the engine.
But at the very least a leaky radiator hose will interrupt and jeopardize your trip.

Setting out on this lengthy trip, would you risk a major breakdown or even ruining your engine
by merely duct-taping your radiator hose? Duct tape might work for a while, but mile after mile
you’d be fretting about when the duct tape would fail and how far you’d be from the nearest
town when your car broke down.

The conventional solutions for heart disease involving drugs and surgeries is like putting duct
tape on that radiator hose. Those are temporary solutions that mitigate the symptoms but don’t
solve the real problem.

We don’t want to be satisfied with merely addressing symptoms when it comes to our heart. We
want to heal our heart and keep it in strong working order! But is that possible?

YES!!!

On the pages that follow, we will present for you a simple, three-phase plan for reversing (and
preventing) heart disease.

Earlier, we showed you the top risk factors for heart disease. Once again, those are: stress, poor
diet, metabolic syndrome, lack of exercise, low magnesium, and inflammation. In what follows,
we will address each of these issues. All of these risk factors fall into four categories: 1) stress
reduction; 2) good eating habits; 3) exercise; and 4) natural supplements. We will integrate
elements of these four categories in each of the three phases of this plan.

– 31 –
 START YOUR HEART DISEASE
REVERSAL PLAN TODAY!
The Heart Disease Reversal Plan is based on cutting-edge research and demonstrated success
among people diagnosed with heart disease. This plan involves three phases:

Phase 1 is a “jump-start” phase aimed at significantly reducing heart-damaging stress in

your life. This phase will also introduce you to simple lifestyle changes in eating,
exercise, and supplements that can have a profound impact on your heart health and on
your life.

Phase 2 builds on Phase 1 by helping you make these lifestyle changes routine in your
life. This is not a one-size-fits-all approach. Instead, we will give you many options to
choose from as you craft the approach that best fits you.

Phase 3 You will establish new lifestyle patterns for long-term heart health and begin to
see positive changes in your life emotionally, psychologically, and physically.

Get ready, because your heart health is about to take a turn for the better!

PHASE 1: JUMP-START YOUR REVERSAL

GOAL

To significantly reduce heart-damaging stress in your life and begin to implement other
heart-healthy lifestyle changes.

TIMEFRAME

Four to six weeks or more. How long this phase lasts is up to you and how your mind and body
respond to the prescribed changes. But please do not hurry this phase.

INITIAL ASSESSMENT

As we emphasized earlier, stress is the biggest culprit when it comes to damaging your heart.
Therefore, you must begin reducing the stressors in your life to experience the greatest wins in
reversing your heart disease. But let’s talk first about stress…

Stress is illusive; we don’t always sense its presence in our lives. We may only recognize it by
our reactions to it: anger, frustration, being short with others, impatience, restlessness, lethargy,
worry, anxiety, or fear. We may also recognize the signs of stress in our physical lives:

– 32 –
sleeplessness or sleeping all the time, heart palpitations, high blood pressure, panic attacks,
indigestion, headaches, etc.

Also, we can’t just throw a switch and turn stress off. Sometimes stress comes suddenly in
clusters. Last summer our toaster, microwave, and my wife’s sewing machine all died the same
week! Those are just small items by themselves, but when clustered can cause great frustration
and stress.

With the above in mind, consider the multitude of clusters that inundate us with the death of a
spouse or going through divorce. The number of changes and challenges associated with those
events is almost innumerable and infinitely more stressful than a broken toaster! Yet, while going
through the death of a spouse or a divorce, if something as insignificant as a toaster breaks, it
could be the “straw that breaks the camel’s back.”

Stress is also very personal and unique to everyone. This is because stress is not defined so much
by our circumstances or events but by our response to them. For this reason, it’s important to
begin by assessing the type and severity of the stress you’re feeling right now or have recently
experienced.

STRESS ASSESSMENT
Today’s Date _____________

Please think through and answer the following questions. If you have any trouble answering
some of them, ask someone who knows you well how they would answer it for you. If we’re
honest with ourselves, we all suffer under stress to some degree, so please take this assessment
seriously and be totally transparent with yourself. (If you prefer, you can complete this Stress
Assessment in the My Healthy Heart Journal.)

1. What personal losses have you experienced in the past year or two? (death of your
spouse, divorce, job loss, loss of your home, loss of some major physical or mental
capacity, loss of a close friend or relative, loss of a beloved pet, loss of personal
freedoms, or any other losses you can think of.) Please list them here.

______________________________________________________________________

______________________________________________________________________

______________________________________________________________________

– 33 –
2. To what extent have you been stressed lately over your relationships? (With your spouse,
loved one, sibling, parent, child, grandchild, friend, co-workers, boss, or anyone else.)
(Please circle your response here and in each of the questions that follow.)

Not at all To some extent Significantly To a great extent

3. To what extent are you stressed about your physical, mental, emotional, or spiritual
health?

Not at all To some extent Significantly To a great extent

4. To what extent have you been feeling stress lately over current events in our country or
around the world?

Not at all To some extent Significantly To a great extent

5. To what extent do you tend to set unreasonable expectations or goals for yourself in any
area of your life?

Not at all To some extent Significantly To a great extent

6. To what extent does someone else place unreasonable expectations on you?

Not at all To some extent Significantly To a great extent

7. To what extent are you currently worrying, anxious, or fearful about something over
which you have no control? Please write down what is causing this stress.

Not at all To some extent Significantly To a great extent

______________________________________________________________________

______________________________________________________________________

– 34 –
8. To what extent do you experience a general sense of displeasure, hopelessness, or
depression about your life? What do you attribute this to?

Not at all To some extent Significantly To a great extent

______________________________________________________________________

______________________________________________________________________

9. To what extent are you feeling stressed about your financial situation?

Not at all To some extent Significantly To a great extent

10. To what extent do you feel stressed over something bad or wrong you did in the past or
over something bad or wrong someone did to you?

Not at all To some extent Significantly To a great extent

11. To what extent are you holding a grudge and refusing to forgive someone?

Not at all To some extent Significantly To a great extent

12. To what extent would you characterize your days as more sad than happy? To what do
you attribute this?

Not at all To some extent Significantly To a great extent

______________________________________________________________________

______________________________________________________________________

13. To what extent do you feel you are simply trying to do too much, have too much on your
plate, or that your life is moving so fast you don’t have time to rest, relax, or even think?

Not at all To some extent Significantly To a great extent

– 35 –
 14. What other issues or circumstances in your life are currently stressing you that we
haven’t mentioned?

______________________________________________________________________

______________________________________________________________________

______________________________________________________________________

15. How tightly does your stress have you wound up right now?

Just loosely Somewhat tightly Tightly Very tightly

Now, go back and take note of each question in which you circled “To a great extent.” To the
best of your ability, prioritize those in terms of their intensity or impact on you. (For instance, if
you circled “To a great extent” in questions 2, 3, 4, and 8, how would you prioritize them? Place
a number 1 by the circle that holds top priority, number 2 for the next, and so on.

We recommend that you focus on these personally prioritized stressors in this first phase and
we’ll show you how.

REDUCE THE STRESS IN YOUR LIFE

To the extent possible, you want to begin by reducing the stress in your life. Below are some
steps to follow. Pay special attention to the major stressors that you have identified and
prioritized, but feel free to tackle any of the stressors that might be “low-hanging fruit.”

1. Eliminate the quick and easy stressors in your life. For instance, sometimes an issue
has us stressed because we have to make a decision. But instead of making the decision,
we fret and stew over it and it paralyzes us. So, if you have a weighty decision to make,
do the research you need to do, or get the counsel you need from a friend or expert and
make a decision. Put that decision and its stress behind you.

Other stressors that are easier to get rid of might include the sale of an unwanted vehicle,
getting out from underneath a costly auto loan, reducing your caffeine intake, getting to
bed earlier, forgiving someone, or asking someone to forgive you, etc..

2. Devise a plan to tackle the hefty stressors in your life. Perhaps you find yourself deep
in debt and it is stressing you considerably. Heavy debt is not something you can quickly
eliminate, but establishing a plan and taking steps to follow through with it can help

– 36 –
 de-stress you and provide the means and the hope to eliminate that debt. Dave Ramsey’s
Financial Peace University8 offers great plans and methods for getting rid of debt.

Whatever your most severe stressors are, creating and following a plan to make positive
changes will greatly reduce your stress and can replace fear and anxiety with hope and
joy.

3. Make peace with everyone in your life. Most people admit that the most heart-rending
stressors in their lives involve relationships. We all need others in our lives who love us
and whom we can love. God created us to be relational beings. But relationships are
messy, because we are all messed up to some degree. Therefore, cultivating and
maintaining healthy relationships requires humility, self-lessness, and often great patience
on our part. Be kind, loving, and thoughtful toward others.

If you have wronged someone, humbly go to them, tell them sincerely that you’re sorry
and ask them to forgive you. (Hint: You are not responsible for someone else’s grudge.
So, if someone refuses to forgive you, that’s their burden not yours. Walk away quietly
knowing that you’ve done your part.)

If someone has wronged you, even deeply, by refusing to forgive them, you’re granting
them permission to continue to plague your mind and emotions. Forgiving them frees
you. (Hint: It is not always wise to go to some and tell them you forgive them, because it
may evoke another unpleasant outburst. Instead, simply forgive them sincerely in your
heart. It may help to tell God that you forgive them.)

4. Begin establishing effective anti-stress habits. Here are three things we recommend
you do every day:
a. Find something each day to look forward to.
b. Find something each day to be thankful for.
c. Find someone each day to express love and kindness toward.

Start with those four major steps in this first phase to reduce stress in your life. For goodness
sake, don’t let this plan stress you! If you need to start smaller, simply follow that fourth step and
establish those three daily habits in your life. Don’t worry about how long these steps take you.
Just get started. You can do this! We’ll provide additional stress-reducing ideas in the next two
phases.

8
Financial Peace University | RamseySolutions.com.

– 37 –
JOURNAL YOUR PROGRESS

For added benefit, journal your progress through the above four steps and for all three phases of
this Healthy Heart Plan in the My Healthy Heart Journal included with this Kit. Journaling gives
you the ability to go back and see where you’ve come from and documents the progress you’re
making. Keeping a journal also helps keep you on track and accountable. Journaling may also
help you recognize your personal greatest health risks and the best solution for eliminating those
risks. We’ve provided the My Healthy Heart Journal as a tool to help you journal..

In fact, start your journal right now by opening it up and recording the date in which you are
embarking on this Healthy Heart Plan.

POSITIVE EATING PLAN

Next to stress, the greatest factor that affects your heart health is a poor diet, and as you’ll see
this has to do with much more than just what you eat, but also how much and how often you eat.
In fact, the worst contributing factor to a poor diet is simply eating too much.

1. The 6-10-8 Reset Challenge. This simple protocol resets the adrenal glands and allows
for anabolic metabolism at night, which initiates repair of the body. If you’re used to late
suppers or snacking in front of the TV at night, you will find this challenge… well,
challenging!

Initially, you may find yourself hungry before going to bed, or you may deal with other
issues as you break old habits. But if you stick with it, your body will adjust. You will
feel much better, sleep better, and have more energy. Here’s how it works:
a. Don’t eat any food after 6pm each evening. The goal is to go to bed on an empty
stomach, so that you are essentially fasting all night.
b. Go to bed before 10pm.
c. Eat breakfast before 8am.

2. Focus on eating high fiber foods. Basically, what this means is that it is best to eat only
real foods (not processed foods). Processed foods are generally full of sugar,
carbohydrates and fat, with little or no fiber. The good news is that if you focus on eating
high-fiber foods, you will automatically cut down on fats and sugars in your diet. This
will help clean out your arteries and improve your overall health.

High fiber foods include: all fruits, berries, vegetables, nuts, legumes, and whole grains.
Of course you’ll also eat healthy proteins and fats. (Beware of “low-fat” or “no-fat”
processed foods. These are usually high in sugars and carbs.)

– 38 –
 Some people get gas when they eat a lot of fiber. Whether this happens to you or not
depends on the bacteria in your intestines, the types of fiber, and a host of other things.
So, if you experience discomfort or excessive gas, back off on the grams of fiber and
gradually increase it over time. This can prevent or limit this problem.

Here are three simple tips to help you adopt a high-fiber diet:

a. Choose real, high-fiber foods that you like! Food is meant to be enjoyed, so buy
only those real foods that you enjoy. In this Healthy Heart Plan we offer some
great meal selections and delicious recipes!

b. Be creative and have fun! See how many different combinations of real,
high-fiber foods you can integrate into all three of your daily meals.

c. Give yourself some grace. If you like a glass of wine or beer with supper that’s
okay, just stop at one glass. Maybe you’re a chocolate lover. Allow yourself one
or two small pieces for dessert and savor them. Also, if you slip and end up
binge-eating or eating something unhealthy, don’t throw in the towel. Simply start
fresh the next day. You can do this!

3. Adjust meal portion size. As we stated above, the worst culprit with regard to eating is
simply eating too much. Instead of eating to satisfy our hunger, we eat to excess. We stuff
ourselves. We’re used to being full. If you’re used to popping Alka Seltzer or Tums after
meals, that’s a good sign that you’re eating too much. Just because a particular food is
“good for you” doesn’t mean that more is better.

Below are some simple guidelines for curbing your food intake. Also, following the
above 6-10-8 Reset Challenge will help greatly in this regard.

a. Keep protein portions at 3-5 oz. That’s about the size of the palm of your hand.

b. Don’t load up on carbs like rice, noodles, pasta, potatoes, bread, or other starchy
foods. Remember, with the exclusion of meats, real foods contain fiber. In Phase
2, we will give you a breakdown of the amount of fiber found in many common
real foods.

c. Always include at least two high fiber foods per meal. Become a master at
high-fiber meals!

– 39 –
FATS

A note about fats -- not all fats are bad. That’s why we’re not advocating a “low-fat” diet per se.
Healthy fats are omega-3 fats found in grass-fed or free-range beef, lamb, chicken, or pork, eggs,
fish, avocados, nuts, seeds, cold-pressed oils like extra virgin olive oil, walnut oil, sesame oil,
coconut oil, and avocado oil, and dairy products from grass-fed livestock.

MAGNESIUM

Remember, we stated earlier that low magnesium is one of the primary risk factors for heart
disease. And most Americans are deficient in magnesium. The great news is that you can
actually get enough magnesium by what you eat if you eat the right foods. Note also that these
foods also all happen to be high in fiber! So, by eating them you get a double benefit. Here are
just a few of those magnesium-rich foods:

● All dark green vegetables like kale, spinach, brocolli, and chard
● Whole grains like wheat, oats, and rice (But be sure to select options with higher fiber
content like brown rice or wild rice.)
● Nuts and seeds

ADDITIONAL EATING AND DRINKING TIPS

● Avoid “low-fat” prepared foods as they are usually full of sugar and/or carbs, as well as
unhealthy food additives.
● Avoid snacking between meals. Every time we eat our bodies release insulin into the
bloodstream. Insulin sends the message, “Don’t use fat for energy, store it!” And do our
bodies ever store fat! Think of the gaps between meals as mini fasts that are really
healthy and necessary to help your metabolism reset itself.
● It’s generally better to use real natural sweeteners than artificial sweeteners. Most
artificial sweeteners are hundreds of times sweeter than sugar and will raise blood sugar
contrary to their marketing claims. Artificial sweeteners are also associated with many
adverse effects such as weight gain, risk of cancer, rashes, dizziness, diarrhea, intestinal
cramping, bladder issues, stomach pain, headaches, and others. Instead, use sugar, sugar
in the raw, coconut sugar, maple syrup, or honey in moderation. Also, stay away from
high fructose corn syrup!
● Avoid sweet drinks like sodas, artificial juices, and presweetened teas and coffee drinks.
Use common sense and practice moderation.
● A little alcohol is okay, but don’t drink to excess. Also, don’t drink alcohol every day or
within a couple of hours before going to bed as it can disturb your sleep.

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FASTING: THE “GREAT RESET” FOR OPTIMUM HEALTH

We would be doing you a HUGE disfavor if we failed to share this amazing remedy with you.
Remember the story of the 70-year-old tennis player with blocked arteries and a 30-day life
expectancy? He came into Dr. Saunders’ office unable to walk across the room without severe
chest pains and being out of breath.

This man’s cardiologist told him he needed bypass surgery within 30 days or he would die! But
he didn’t want surgery and was looking for a less invasive and more permanent solution. That’s
when he showed up at Dr. Saunders’ clinic. Dr. Saunders examined him and agreed that he was
pretty far gone. But he suggested to the man that he fast (abstain from food) for 30 days, drinking
only water.

That’s a tough prescription! But the man did it. He stuck to the plan, and after 30 days he had
reversed his heart disease. No more chest pains, no more gasping for breath, no more clogged
arteries, and he lost 33 pounds! That was two years ago, and the man is back playing tennis and
running. And those 33 pounds never came back.

That is just one of the amazing benefits of fasting. Dr. Eric Berg cites these additional health
benefits of fasting.9 Fasting:

● Stimulates and regenerates brain neurons.

● Boosts resistance to stress.
● Increases mitochondria in the heart.
● Decreases inflammation. (Nothing is more powerful to reduce inflammation than
fasting!)
● Makes insulin more efficient.
● Helps detox the liver.
● Improves gut function.
● Increases immunity to pathogens and illnesses.
● Breaks down fat in the body.
● Creates a faster metabolism.
● Puts the heart in a relaxed mode.
● Lowers blood pressure.
● Increases heart rate variability.
● Enhances stem cell production.
● Increases antioxidants for body repairs.
● Lowers cortisol.

9
https://www.drberg.com/.

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WHAT IS FASTING AND WHY IS IT SO HEALTHFUL?
Fasting is simply abstaining from eating. Another way to put it is that fasting means an empty
stomach. After a hearty meal, it takes about eight hours for your stomach to empty. So with
fasting, the goal is to let your stomach empty and remain empty for a period of time.

Fasting is one of the best things you can do for your health. When you fast, you give your body
the opportunity to repair and reboot itself. Fasting heals your body at the cellular level. In fact,
Dr. Scott Saunders contends that fasting offers ten times the benefits that the keto diet offers.

Remember the days before computers? I remember writing theme papers for college classes
long-hand on lined paper. From time to time I became dissatisfied with a page and would
crumple it up and start over again. Fasting is like that. It is a do-over; a reset; it recalibrates the
body. Fasting changes your body.

The beauty of fasting is that there are many ways to implement it and this versatility makes it
possible for nearly anyone to practice it. You don’t need to purchase anything. You don’t have to
stick to any particular diet (although doing so may enhance the effects of fasting).

HOW TO FAST
There are limitless ways to fast. But for purposes of this plan and the reversal of heart disease,
we will break these down to three primary types of fasts. We have listed them in order of
intensity from low to high.

Also, this is very important! DO NOT FAST FROM DRINKING WATER! Always stay well
hydrated when you fast. Also, drinking water will help flush toxins from your body. Finally,
drinking water also helps still your hunger. Moderate intake of tea or coffee is okay, but drink
mostly water.

When you fast, cease from taking any supplements. Think of supplements as food. Part of the
detox when fasting is to avoid supplements so the body can reset and be able to use the
supplements and their nutrients more efficiently once your fast has ended.

During longer fasts, be sure to take in some electrolytes so as not to deplete those. You can do
this with an electrolyte beverage or powder, or by drinking some bone broth. Bone broth and
homemade vegetable juice leaves the stomach after about an hour.

If you are unaccustomed to fasting, start out with a short or intermittent fast. Let your body get
used to going without food before embarking on a prolonged fast. When you do decide to do a
prolonged fast, listen to your body. Usually during a fast, you cease to be hungry after a certain

– 42 –
period of time. If that’s your experience and your energy level is good, keep fasting. Stop when
your body tells you to. During a prolonged fast, be careful about engaging in strenuous activity
or exercise as you can get light-headed.

1. Intermittent fasting. In a sense, we fast intermittently when we cease eating for 8 hours
while we sleep. Hence the word “break-fast.” The 6-10-8 eating plan we proposed above
is a form of intermittent fasting, but with a break of about 14 hours (between 6pm and
8am the next day).

Some practice a 24-hour fast once a week by eating supper one day and not eating again
until supper the following day. And there are many other forms intermittent fasting can
take. Intermittent fasting is a great way to maintain a healthy lifestyle, but you may need
a longer fast to reverse the damage of heart disease.

Also, it does no good to fast, only to gorge oneself at the next meal. In fact, if you fasted
24 hours per week, you would lose about a pound a week or 52 pounds in a year. Also,
let’s say you decide to make the 6-10-8 Challenge your new lifestyle. But someone
invites you to dinner and they’re not eating until 6pm. Don’t sweat it! If you occasionally
break with the 6-10-8 routine for a day, it’s okay. Just jump back into the rhythm the
following day.

2. Short fasts. A short fast is any fast shorter than 72 hours. The 24-hour fast detailed above
also falls into this category. A 36-hour fast looks like this: On the first day you eat three
meals and stop eating at 6pm that evening. The second day you don’t eat anything. And
the third day you eat breakfast before 8am. Obviously, you can play with the
stop-and-start times anyway you like.

3. Prolonged fasting. A prolonged fast is 72 hours or longer. A prolonged fast is a bit like
running a marathon. No one would attempt to run a marathon without training for it. In
the same way, train for a prolonged fast by intermittent fasting or doing short fasts first.

A moderate approach to prolonged fasting might be a 3-day fast that you engage in every
month. Doctors who promote fasting as a way to reset the body and reverse heart disease
recommend prolonged fasting. But remember to drink plenty of water and to supplement
with electrolytes. And when you return to eating, do so gradually and eat foods that are
easy to digest. You can safely fast the number of days equal to the number of pounds you
should lose to get to your ideal weight.

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FASTING ASSIGNMENT
During Phase 1, begin fasting. Fast with a frequency and duration that you can handle with a
view to making fasting part of your lifestyle. Start slowly to ensure success! If you haven’t fasted
before, we recommend that you start with the 6-10-8 Challenge and gradually increase the
duration of your fast.

If you desire to engage in a prolonged fast to achieve the greatest benefit for reversing your heart
disease, work up to it. Keep busy during the days that you fast so your mind isn’t constantly
focusing on food. Remember to drink plenty of water and stop taking your supplements during
the fast. Journal your experience in your My Healthy Heart Journal.

EXERCISE

Lack of exercise is one of the leading risk factors for heart disease. Regular exercise boasts so
many great benefits! Regular exercise:

● Improves resistance to stress. ● Improves cognitive function.

● Helps reduce stress. ● Keeps us flexible.
● Enables the body to use sugar ● Increases stamina and energy.
properly. ● Helps with getting a good night's
● Improves blood flow. sleep.
● Builds muscle. ● Improves immunity and resistance to
● Keeps joints limber. sickness.
● Improves the body’s use of insulin. ● Can be fun and enjoyable!
● Helps us maintain good physical
balance.
Let’s linger on that last bullet. We’re fully aware that people are wired differently. Some of you
might even say, “Exercise is not my thing.” The problem is that those who really enjoy exercise
and get into it, attempt to foist their enthusiasm and intensity on others. But this well-meaning
pressure gives others a poor experience and leaves them with a negative impression of exercise.

That’s NOT what this is about. Let us explain via these tips below:

1. When it comes to exercise the number one rule is YOU MUST DO SOMETHING
YOU ENJOY! If you don’t enjoy a particular exercise, you won’t stick to it and it could
even stress you out. So, you must find something you enjoy.

So, find an exercise that fits your personality, your budget, your fitness level, and your
schedule. To avoid injury, start out slowly and build up muscle and stamina. Also, you
don’t need to go out and buy a huge, expensive workout machine. In fact, Deron Buboltz
of Grow Young Fitness (https://www.growyoungfitness.com/) offers adults and seniors a

– 44 –
 wonderful online exercise program to help build balance, strength, and flexibility.

There are also many other online options as well as your local YMCA and fitness clubs.
Walking, hiking, and bicycling are all easy-entry exercises that offer great health rewards.
If you’re an outdoor person and live in the northern states, snowshoeing and
cross-country skiing are fun outdoor sports that you can enjoy during the winter months.

Also, if you choose an exercise that requires special shoes or attire, pamper yourself!
Even walking with good walking shoes can make your experience more pleasurable and
help prevent injuries.

2. Exercise with a buddy or group. When you add a social aspect to exercise it changes
everything! Exercising with another person or a group provides accountability,
camaraderie, positive social interaction, enjoyment, and gives you something to look
forward to. Consider joining a Meet-Up Group in your local area
(https://www.meetup.com/), or simply establish a pact with your spouse or a friend.

3. Make regular exercise part of your weekly routine. This is important! To get the full
benefits of exercise, you must make it an integral part of your life. If you’re always
starting and stopping, or simply sporadic in your exercise routine, you’ll become
discouraged for lack of evidence that exercise makes you healthier. Also, starting and
stopping or sporadic exercise increases the chance of injury and sore joints and muscles,
and you never attain a level of fitness.

YOUR EXERCISE GOALS IN PHASE ONE

1. Choose an exercise or two that you enjoy and that fits your personality, budget, and level
of fitness. IMPORTANT! If your exercise brings on chest pains or shortness of
breath (i.e., you can’t catch your breath), then stop and rest. You’ll have to ease into
exercise slowly, but as you do, you’ll see changes in your ability to exercise harder
and longer.

2. Find a buddy or group to exercise with, or commit to an online or in-person membership.

3. Commit to exercising for at least 30 minutes, 3 times per week. (If you’re not able to
exercise for that long in the beginning, that’s okay. Take time to build up to it and journal
your progress.

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GREAT EXERCISE IDEAS

● Walking ● Rowing ● Mountain biking

● Hiking ● Kayaking ● Pilates
● Bicycling ● Aerobics ● Rope jumping
● Jogging ● Badminton ● Treadmill
● Tennis ● Basketball ● Soccer
● Frisbee golf ● Indoor cycling ● Stair climbing
● Racket ball ● Dancing ● Volleyball
● Swimming ● Handball ● Weight training (with
● Water aerobics ● Ice skating light weights)
● Cross-country ● Rollerblading ● Grow Young Fitness
skiing ● Martial arts growyoungfitness.com
● Snowshoeing

Be sure to journal your exercise experience in your My Healthy Heart Journal.

DIETARY AND HERBAL SUPPLEMENTS

Heart disease affects so many millions of people that natural health practitioners and researchers
are seeking alternatives to the mainline medical practice to “take drugs and/or get surgery.”

You understand that those drugs and surgeries only address symptoms with no hope of reversing
heart disease. You’re also aware that many of those drugs present other health complications. So,
fortunately, you are one of the growing number of individuals exploring natural alternatives to
those compromising pharmaceuticals.

As you’ve learned, there is more to heart health than just taking medication. Instead, heart health
is the holistic combination of reducing stress, eating properly, fasting, regular exercise, and
dietary supplements. When you faithfully practice those primary activities presented in this Heart
Disease Reversal Plan, you put yourself in the best position for these dietary supplements to
work quickly and successfully.

It’s usually best to take supplements with food (i.e., at mealtime). Also, when you fast, think of
supplements as food and stop taking them during a fast. Your body needs to reset itself and will
be able to absorb the supplements better following a fast.

Following are the five dietary supplements that Dr. Scott Saunders recommends for heart health:

● L-carnitine -- 2000 mg/day ● Magnesium -- 400 mg/day

● CoQ10 -- 200 mg/day ● Vitamin K2 (MK7 form) -- 300 mcg/day
● D-ribose -- 2 tsp/day

– 46 –
To learn more about these supplements and others that Dr. Saunders recommends, turn to the
Natural Remedies for a Healthy Heart section of the solution kit

Remember, you should remain in Phase 1 four to six weeks or longer. How long this phase
lasts is up to you and how your mind and body respond to the prescribed changes. But
please do not hurry Phase 1.

Also, it’s important to continue journaling your experience in the My Healthy Heart
Journal. “You can’t manage what you don’t measure.” By keeping track of your actions,
you’ll be able to chart your progress. And doing so will help keep you motivated to stay
with the plan.

– 47 –
PHASE 2: ESTABLISHING YOUR HEART-HEALTHY LIFESTYLE

GOAL

In Phase 1 your goal was to significantly reduce heart-damaging stress in your life and begin to
implement other heart-healthy lifestyle changes. By now you’ve had the opportunity to
experiment with stress reducing practices, new eating habits, fasting, exercising, and taking
supplements.

In Phase 2 your goal will be to fine-tune the new lifestyle habits you’ve experimented with and
solidify them in your life. You are designing the new you! This is not a one-size-fits-all
approach. Instead, you’ll listen to your body and refer to your journal to determine what
strategies are working best for you.

We are giving you a ton of information in Phase 2 amounting to lifestyle changes that you can’t
possibly make overnight. So, pace yourself and take them on as you can. That’s why we’ve given
you so much time to tackle this phase.

TIME FRAME

Two to three months or more.

INITIAL ASSESSMENT

After a minimum of four weeks spent in Phase 1, please assess your progress and write your
answers to these questions. We encourage you to record your responses in the My Healthy Heart
Journal.

1. What changes have you noticed in your stress levels since starting The Heart Disease
Reversal Plan?

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2. What changes have you made in your diet and what positive results have you experienced
from these changes?

a. How much weight have you lost since starting this plan?

b. What are your biggest struggles when it comes to proper eating?

c. What have been your greatest wins in terms of eating less and eating the right
foods?

3. What methods of fasting have you tried? What was your experience with these fasts?
What positive results are you seeing from fasting?

4. How are you doing with the five supplements we recommended?

a. What positive results are you seeing from these?

b. What issues have you wrestled with regarding the supplements?

5. How would you rate your overall health today compared with before you started The
Heart Disease Reversal Plan?

I feel...

Worse About the same Somewhat better Much healthier

What do you attribute your rating to?

– 49 –
 6. What aspects of Phase 1 do you feel you need to focus on more intently?

Based on your above assessments, make any necessary changes to the target areas of focus and
continue to solidify these new heart-healthy habits in your life.

REDUCE THE STRESS IN YOUR LIFE

In Phase 1, we gave you four ways to begin reducing stress in your life. Those four ways are:

1. Eliminate the quick and easy stressors in your life.

2. Devise a plan to tackle the hefty stressors in your life.

3. Make peace with everyone in your life.

4. Begin establishing effective anti-stress habits:

a. Find something each day to look forward to.
b. Find something each day to be thankful for.
c. Find someone each day to express love and kindness toward.

Continue addressing each of these four strategies and record them in your My Healthy
Heart Journal.

1. What additional quick and easy stressors can you remove from your life? What
decisions are you struggling with or fretting about? Make a decision and put those behind
you. What else is troubling you? Take measures to minimize or remove them from your
life.

2. What other more weighty stressors are plaguing you right now? Continue devising a
plan to minimize or eliminate these.

3. To what extent have you been able to make peace with everyone in your life? If you
still have unresolved conflicts with anyone, take steps this week to make things right with
them.

– 50 –
 4. Reinforce these three habits in your life each day:
a. Find something each day to look forward to.
b. Find something each day to be thankful for.
c. Find someone each day to express love and kindness toward.

In Phase 2, we want to introduce you to another strategy for reducing or eliminating stress. It is
creating margin in your life.

CREATE MARGIN

A couple recently went camping for a week and returned having experienced an unexpected gift.
It turns out that where they were camping there was no cell service and no WIFI. Why did they
consider this a blessing? Because it freed them from the shackles of always having to be
“connected.” It gave them margin in their lives--extra time and relief from unnecessary
distractions and responsibilities.

Richard A. Swenson, MD, explains, “To be healthy, we require margin in at least four areas:
emotional energy, physical energy, time, and finances.”10 The effects of little or no margin is a
stress-filled life hoping to merely survive another day. Without margin we become self-absorbed
and unable to even see, much less meet the needs of others around us.

Dr. Swenson warns that overload (the opposite of margin) “just happens” in our lives with no
effort, but creating margin requires intentional work. Without margin in those four areas, we’re
headed for burnout.11 And burnout translates to a stress-filled life and its attending physical
ailments.

What does margin look and feel like?

EMOTIONAL MARGIN

When we lack emotional margin, we may feel down or depressed. We get upset at the smallest
things. We’re impatient in traffic to the point of frustration and anger. We have a short fuse with
others. We may isolate. We medicate with self-destructive habits. Lack of emotional margin
clouds our thinking and we make rash or poor decisions. We may feel lethargic, hopeless, and on
the edge of despair.

10
Richard A. Swenson, MD, Margin: Restoring Emotional, Physical, Financial, and Time Reserves to Overloaded
Lives (Colorado Springs, CO: Navpress, 1992), p. 100.
11
Swenson, p. 100.

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These feelings, thoughts, and mindsets are deadly--not only emotionally but they cause damage
to our heart. Dr. Saunders often comments that Americans are dying of a broken heart. By saying
that, he estimates that the vast majority of our health-heart issues have more to do with stress
than any other physical issue.

How do we build up our emotional margin?

By far and away, the most effective way to build and sustain emotional margin and health is
through nurturing healthy, life-giving relationships with other people. Whether through family or
close friends, we are relational beings and need the support and care of others. Likewise, we gain
emotional margin by offering others the same support and care.

“We all need human contact. We all need to be hugged from time to time. Have you ever noticed
how, when a child climbs onto a parent’s lap and snuggles in, the entire room feels caressed by
the warmth of it?”12 A beloved pet like a dog or a cat may also help invest in our emotional
margin.

Adequate sleep, rest, and relaxation also make deposits into our emotional margin. Our hearts
never get to rest; they never stop beating. But our bodies and minds need rest. Plan for rest or it
won’t happen. Schedule rest into your daily and weekly life.

Regular doses of laughter also reduce stress and refill our emotional margin. Put yourself in
situations with loved ones to laugh and enjoy each other. Check out “Drybar Comedy” on
YouTube for an uplifting dose of humor.

PHYSICAL MARGIN

Many Americans are out of shape, sleep deprived, and overweight. We eat too much, sleep too
little, and exercise too little. As such, we are victims of our own lifestyle choices and these
choices deplete our energy reserves and impair our immune systems, making us prone to
perpetual fatigue and illness.

Physical margin that yields maximum strength and energy results from good sleep, proper
nutrition, and regular exercise.13

Sleep
So far in this Heart Disease Reversal Plan we haven’t talked a lot about sleep, but a good night’s
sleep is essential for achieving physical margin and reducing stress. The vast majority of adults

12
Swenson, p. 112.
13
Swenson, p. 125.

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need seven to eight hours of sleep at night.14 I’ve heard people boast that they get by on four or
five hours of sleep per night, but this is foolhardy. Such sleep deprivation is exacting a toll on
their bodies and minds that will eventually surface.

Getting enough sleep requires both planning and routine. We must decide to get enough sleep
and then establish a routine that ensures it. Avoid eating or drinking alcohol or caffeinated
beverages within a couple of hours of going to bed. Create a bedtime ritual that helps you relax.
Try to go to bed at the same time each day and establish a pattern for getting up in the morning
as well. If you work shifts, do what it takes to create those rituals that set you up for a good
night’s sleep. Also, the next two factors: proper diet and exercise aid in getting the sleep you
need.

Proper Diet
We won’t say much about proper diet here because we’re going to focus on it more heavily in the
next section of Phase 2. But in short, we recommend eating less, boosting your fiber intake, and
cutting processed foods and replacing them with real fruit and vegetables. Eat three meals per
day, avoid snacking, and drink lots of water. Finally, establish a habit of fasting at regular
intervals.

Exercise
Again, we will spend more time on exercise later in this Phase, but suffice it to say that you need
to find an exercise (or more) that you enjoy. Engage in that exercise for 30 to 45 minutes at least
three times per week.15 If you are out of shape, start slowly and work up to longer, more intense
exercise. Exercise with a buddy. This helps you persist when it might otherwise be easy to quit. It
also makes exercise more fun! You can do this!

TIME MARGIN

“According to data from DataReportal, the average American spends 7 hours and 11 minutes
looking at a screen every day.”16 And if you own a smartphone, each week it announces the
amount of time you spend on your phone. Granted, some of those seven hours are work time, but
we must ask ourselves what did we do during those seven hours before smartphones, tablets, and
computers? These devices tend to be time robbers, filling our days up with mindless activities or
pointless information.

14
Swenson, p. 129.
15
Swenson, p. 137.
16
https://datareportal.com/

– 53 –
In addition to the above, we either live by our calendars, scheduling too many activities and
functions in too little time, or we don’t plan at all and find ourselves a slave to the whims of
circumstances and those around us.

Think about some of the things that stress us: a package not arriving on the day they promised;
showing up late for an appointment; being delayed in heavy traffic; a meeting going much longer
than scheduled; family demands for your time that you hadn’t planned for; and the list goes on.

With all these time demands on us, we have little time left to simply relax and renew our minds.
We need time for ourselves, time for family and friends, time for work or business, and time for
the unexpected.

Making Margin in Your Time

1. Learn to say, “No!” – You can’t do everything for everyone.

2. Take a break from technology. Don’t let it rule you. What positive activities or
relationships is technology keeping you from?

3. Simplify your life. What activities or stuff in your life rob you of time and energy. Trim
those out of your life.

4. Build buffer zones into your schedule. Adding a ten-to-fifteen-minute buffer takes the
stress out of driving across town, dealing with unexpected delays, and preventing you
from showing up late to appointments.

5. Schedule free time. What we don’t plan for usually doesn’t happen.

MARGIN IN FINANCES

Proverbs 22:7 warns, “The borrower is slave to the lender.” Debt is the worst thief of financial
margin enslaving all who succumb to its lure. Mortgages, school loans, credit card debt, and auto
loans represent some of the heftiest debts we owe as Americans.

Many people live so far beyond their means that any emergency or unplanned expense becomes
catastrophic. For instance, the average household debt in America is more than twice as much as
the average personal income.17 And the most common argument among married couples centers
around money--or the lack thereof.

17
Household Debt Statistics - 2021 Update (balancingeverything.com)

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Obviously, sometimes debt is unavoidable as in the case of a medical emergency. Debt is not
“evil,” it’s just restricting. Debt prevents us from doing things we’d like to do or even need to do.
Debt often keeps us in a job we hate.

But there’s another way money robs our margin. The Bible tells us, “the love of money is the
root of all kinds of evil.” (1 Timothy 6:10 NIV) Just as debt is a burden, so is the all-consuming
desire for wealth. Neither money nor debt are good masters. Both debt and an insatiable desire
for more wealth create a stressful existence.

Here’s what we recommend to regain financial margin in your life:

1. Get out of debt. This especially applies to credit card debt, which is perpetual if one only
pays the minimum balance. Paying off a mortgage may not be a near-term goal, but as
you eliminate other debts, you can pay down more on your mortgage. Dave Ramsey’s
Financial Peace University course offers great advice and strategies for getting out of
debt rapidly.18

2. Save for emergencies. Financial experts recommend at least three months’ worth of
savings to forestall any emergency.

3. Spend within your means. And save for household items, travel, and other large
expenditures.

4. Give generously. The best way to prevent money from being your master is to give some
of it away. Experience the joy of giving to a worthy cause or simply to someone who is in
need.

5. Trust God with your finances. Proverbs 3:5-6 urges us, “Trust in the Lord with all your
heart and lean not on your own understanding; in all your ways acknowledge Him, and
He shall direct your paths.” Trusting God with our finances, and with all of our lives, is
one of the great stress relievers. We encourage you to learn what it means to trust Him
and to begin living accordingly.

18
https://www.ramseysolutions.com/

– 55 –
POSITIVE EATING PLAN
In Phase 1, we gave you:

1. The 6-10-8 challenge. By review, this challenge means that you stop eating by 6pm each
evening; you’re in bed by 10pm, and you eat breakfast before 8am.

2. Focus on eating high-fiber foods. These are fruits, vegetables, nuts, seeds, whole grains,
etc.

3. Adjust meal portion size. Again, our downfall with food boils down to the fact that we
eat too much.

In Phase 2, please continue with these three strategies, but we want to augment them now with
more detail that follows.

FASTING

The 6-10-8 challenge is actually a form of intermittent fasting in that you’re not eating for 12 to
14 hours between 6pm and 8am. However, we also asked you to experiment with fasting in
Phase 1 with a frequency and duration you can handle.

In Phase 2, we recommend that you expand your fasting to one of the options below or
combinations thereof. Remember to stay hydrated during fasts by drinking plenty of water.
During any of these fasts, ideally you would only drink water, but if you need to drink coffee,
tea, or bone broth in moderation that’s okay. And please remember to stop taking your
supplements during a fast.
● Conduct a 24-hour fast once a week throughout this phase.
● Once per month, engage in a 3-day fast instead of the 24-hour fast..
● At some point during this phase engage in an extended fast (longer than 3 days) with a
duration of your choosing. That duration could be the number of days equivalent to the
number of pounds you need to lose. If you are 20 pounds overweight, you could safely
fast for 20 days. You don’t want to lose more than your ideal body weight.

Remember, fasting is the only true way to reset your body. If you know you have serious
blockages in your arteries, you may want to go on an extended fast of two-to-four weeks to clean
out your arteries. When you are in fasting mode, the body is using all the excess in your body
including the cholesterol in your arteries. On any extended fast, drink some bone broth or a good
electrolyte replacement to prevent getting light-headed or low on energy.

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During an extended fast, your body resorts to burning stored fat for energy. Listen to your body,
and if you feel great while fasting, then continue until your body tells you to eat again. After an
extended fast, start eating slowly and eat foods that are easy to digest. You’ve reset your system,
so give your body time to adjust to eating again.

JOURNAL YOUR EXPERIENCE

Journal your experience in the My Healthy Heart Journal with fasting to include the dates and
duration of your fasts and anything you drank other than water. Record how you felt during and
after the fast and what results you experience.

EAT HIGH-FIBER FOODS

In Phase 1, we asked you to simply focus on eating high fiber foods. By now, you may have a
better idea what those foods are and perhaps even which foods are highest in fiber. In Phase 2,
we recommend that you step-up your fiber intake with the goal of consuming 40 grams of fiber
per day. This is an ideal goal and may not always be attainable, but do your best to shoot for
those 40 grams of fiber each day! If you’re having trouble hitting 40 grams of fiber, you may
also want to take a fiber supplement. Many of these are available for purchase. Below are some
foods and the grams of fiber they contain.

Again, a high fiber diet lowers risk of heart disease, reduces the risk of type 2 diabetes, helps
with managing your weight, and supports bowel health.19 But remember, some people get gas
when they eat a lot of fiber. Whether this happens to you or not depends on the bacteria in your
intestines, the types of fiber, and a host of other things. So, if you experience discomfort or
excessive gas, back off on the grams of fiber and gradually increase it over time. This can
prevent or limit this problem.

We encourage you to refer to the Fiber Counting Cheat Sheet and the Healthy Heart High
Fiber Cookbook for easy and delicious ways to integrate high fiber foods into each of your
meals. And speaking of meals, that brings us to meal portion size.

ADJUST YOUR MEAL PORTION SIZE

Obviously, meal portion size is relative. A 110-pound woman doesn’t need the same amount of
food as a 220-pound man. Your level of activity also plays a role in meal portion size. So, how
do you know how much to eat? Adjust your meal portions accordingly to reach your ideal
weight. For purposes of this Healthy Heart Plan, your ideal weight is the weight at which you

19
High Fiber Food Chart & Printable List Of High Fiber Foods (secretsofhealthyeating.com)

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feel most comfortable, fit, and energized. There are ideal weight formulas available, but these are
somewhat canned or relative. Here are six great tips for reducing meal portions sizes:

● Use a smaller plate than you would normally use for a meal. The reason for this is
obvious. A smaller plate won’t hold as much food. (But don’t take that as a challenge to
see how much you can stack on a smaller plate or bowl!)

● Do not eat food items directly out of their container. Doing so makes it impossible to
know how much you’re eating. Instead, dish food items into a bowl or onto a plate for
better portion control.

● Eat slowly. It takes about 20 minutes for your stomach to tell your brain that you’re full.
So, stop eating before you feel full. Savor each bite, noting its flavor and texture. Chew
your food thoroughly before swallowing. You may even find it helpful to put your fork or
spoon down between bites to achieve a slower eating pace.

● Share a meal when you go out to eat. Most restaurants serve large portion sizes. You
can also select something from the menu that is typically larger. (E.g., you can easily split
a 16-ounce steak, or one even smaller for that matter.)

● Measure your food. Until you have a good eye for what quantities look like on a plate or
in a bowl, measure your food to help control your portion size. Obviously, you can use
measuring cups and measuring spoons, but once you get the hang of it, you can easily
judge portion size by the size of your palm, fist, or thumb:
○ The size of your palm = 1 portion of protein.
○ The size of your fist = 1 portion of vegetables.
○ The size of your cupped hand = 1 portion of carbohydrates.
○ The size of your thumb = 1 portion of fat.20

● Drink 8 ounces of water before a meal. This will not only partially fill you up, but
dehydration can disguise itself as hunger. Always stay hydrated and drink plenty of water.
(Don’t substitute other beverages for water. You need good ol’ fresh drinking water!)

Remember, next to stress, eating too much is the number one cause of heart disease. Don’t snack
between meals. This may be a difficult habit to break if you’re used to snacking in front of the
TV. But if you follow those simple tips for reducing your meal portion size, you’ll not only be
helping to heal your heart, you’ll see your weight drop, and you’ll have more energy too.

20
https://www.precisionnutrition.com/calorie-control-guide-infographic.

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EXERCISE
In Phase 1, we left you with the following three guidelines. Please answer the questions
associated with each guideline.

1. Choose an exercise that you enjoy! What exercise (or exercises) did you choose?

2. Exercise with someone. With whom do you exercise?

3. Exercise for at least 30 minutes, 3 times per week. How is this going? How long and
how often have you been able to keep this up?

In Phase 2, keep following those three guidelines. But as you follow them, we recommend the
following:

1. Experiment with other exercises. Try pilates floor exercises, swimming, hiking,
cross-country skiing, or something you’ve never pursued before. It is still important that
you enjoy whatever you choose, but try something new. Then, alternate between two or
more exercises for cross training. This will broaden your level of fitness and keep you
from getting bored with the same fitness routine.

2. Identify more than one fitness partner. If you have just one fitness partner, what if they
move or get sick or just stop exercising? Join a fitness group or club, or start one and
invite others. Challenge each other with speed or duration goals.

3. Increase your exercise time from 30 to 40 or 45 minutes, at least 3 times per week.
Or if you prefer, as your speed increases you could increase your distance if you’re
walking, hiking, or running.

4. Stretch before and after workouts. This helps prevent injuries and augments your
workout. Stretch all the muscles you are currently using in your workout. Don’t bounce
when you stretch. Instead, simply ease into a stretch. Can you touch your toes without
bending your knees? Make it a goal to be able to do so by the time you graduate from
Phase 2.

5. Use an app on your phone, a Fit Bit, or some other device to track your time and
distance. Tracking your time and distance is fun and helps you gauge your progress. If
you have a smartphone there are a number of free apps that do this for you. Here are a
few: MapMyRun, Strava, Runkeeper, and there are many others. These apps are not just
for running but offer a huge selection of sports to choose from. Or go to www.fitbit.com
to check out their little wristband that monitors the steps you take in a day.

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 “You cannot manage what you don’t measure,” as the saying goes. These apps or devices
connect to satellites so you don’t even need cell coverage for them to work.

Journal your progress as you continue exercising and check out this motivating case study below.

CASE STUDY

A number of years ago, I was working for a large firm that had hired an outside group as security
guards. One day I was waiting in the guard shack for a guest to arrive. The guard on duty was a
chiseled, middle-aged Hispanic man wearing a crisp uniform. I could tell from his bulging biceps
that this man worked out!

So, I started a conversation with him. I commented, “Well, it certainly looks like you work out
with weights!” But I was shocked at his response. The guard smiled broadly and said, “May I tell
you my story?” I said, “Sure.”

He began by telling me, “My current weight is 170 pounds. But twenty years ago, I weighed 370
pounds! I was grossly overweight, lazy, and with horrible health habits. One day, I decided to go
hunting. I drove to the woods and climbed out of the truck with my rifle. I got perhaps 100 yards
from my truck and I was panting so heavily and my heart was pounding so hard that I literally
had to drag my rifle back to the truck.

“I drove home, went into the bathroom and looked at myself in the mirror. I was disgusted and
ashamed at what I saw. And I decided that day, I was going to take my health in my hands and do
something about it.

“I had never studied nutrition or health, but somehow I knew intuitively that I had to eat less and
start exercising. With little money and no training, I initially put myself on a
peanut-butter-and-jelly-sandwich diet. That’s all I ate in the beginning and I kept those to a
minimum. I also started walking. At first, it was all I could do to walk to the mailbox and back.

“After a few weeks of this self-imposed regimen, I decided I needed better information, so I
signed up for a nutrition course at the local community college. With this new knowledge in
hand, I began eating a more balanced diet of good, nutritious whole foods. I also continued
walking and was making progress, able to walk farther and faster each week.

“Over the months, as my weight dropped and my energy and stamina increased, I became so
excited about the results that I continued with my studies and earned a degree in nutrition. With
time and effort I began running and my weight continued to fall. Soon, I was running marathons

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and began to work out with weights. I found that I enjoyed the fitness side of the equation so
much that I became a certified fitness instructor as well.

“That’s my story. What you see of me today is not what I was. I’m grateful to God that He gave
me a second chance at taking care of my health and I recognize what a gift good health is!”

Reader, whatever your current health condition, I’m not suggesting that you can get the same
results this security guard did. But the pivotal point for him was making the decision to really do
something positive for his health and he stuck with it. His story is remarkable. But your story can
be remarkable too. That security guard’s transition took many months, so don’t get discouraged
if you’re not seeing instant improvements. Stick with the plan! You can do this!

DIETARY AND HERBAL SUPPLEMENTS

In Phase 1 we recommended these five supplements and their dosages:

● L-carnitine -- 2000 mg/day ● Magnesium -- 400 mg/day

● CoQ10 -- 200 mg/day ● Vitamin K2 (MK7 form) -- 300 mcg/day
● D-ribose -- 2 tsp/day

1. What has been your general experience with these supplements so far?

2. To what extent do you think they are helping? Which one or ones in particular seem
helpful?

3. Have you experienced an adverse reaction from any of them? Which one(s) and what was
your reaction? If any of the supplements have given you a severe reaction, then please
stop taking it. With minor discomfort, try reducing the dosage to the point where you
experience no negative reaction.

These supplements are intended to help with the reversal of your heart disease. However, not
everyone responds to supplements or their dosage the same way. So, use common sense and
listen to your body. Also, remember to stop taking supplements during a fast.

In Phase 2, please continue with using these supplements while taking the above
recommendations into consideration.

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PHASE 3: LIVING OUT YOUR HEART-HEALTHY LIFESTYLE
Congratulations for making it to Phase 3! By now you’ve spent several months transforming
your lifestyle from one that led to heart disease to one that will not only reverse your heart
disease but prevent it from returning.

The actions, tips, and strategies we’ve presented here do not represent some kind of binge diet or
exercise program; we are proposing a new lifestyle and a new, healthier you! So, keep it up!

You’ll notice below that there is no end time frame for Phase 3. That’s because you don’t want to
stop following this Healthy Heart Plan -- ever! Keep up the good work! You are doing it!

GOAL

In Phase 1 your goal was to significantly reduce heart-damaging stress in your life and begin
implementing other heart-healthy lifestyle changes.

In Phase 2 your goal was to fine-tune the new lifestyle habits you had experimented with and
solidify them in your life. You have been designing the new you!

In Phase 3 we will continue to provide you with helpful information to help you solidify the
lifestyle changes that you have made and maintain them as part of your way of living. You will
also assess your progress up to this phase and pay special attention to those strategies that are
really working for you. Also, if there are strategies that you have not yet implemented, now is the
time to experiment with those.

TIME FRAME

For the rest of your life.

INITIAL ASSESSMENT

After spending at least two months in Phase 2, please go back to your doctor and ask them to
assess your progress. WARNING: Many physicians have tunnel vision when it comes to
healthcare. All they know is dispensing drugs and performing risky surgeries. We’re not telling
you to discredit your doctor’s counsel, but use your common sense and make your own health
decisions.

Again, after a minimum of two months spent in Phase 2, please assess your progress and write
your answers to these questions in your My Healthy Heart Journal:

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1. What changes have you noticed in your stress levels since starting The Heart Disease
Reversal Plan?

2. What changes have you made in your diet and what positive results have you experienced
from these changes?

a. How much weight have you lost since starting this plan?

b. What are your biggest struggles when it comes to proper eating?

c. What have been your greatest wins in terms of eating less and eating the right
foods?

3. What methods of fasting have you tried? What was your experience with these fasts?
What positive results are you seeing from fasting?

4. How are you doing with the five supplements we recommended?

a. What positive results are you seeing from these?

b. What issues have you wrestled with regarding the supplements?

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 5. How would you rate your overall health today compared with before you started The
Heart Disease Reversal Plan?

I feel...

Worse About the same Somewhat better Much healthier

What do you attribute your rating to?

6. What aspects of Phases 1 and 2 do you feel you need to focus on more intently as you
move forward?

Based on your above assessments, make any necessary changes to the target areas of focus and
continue to solidify these new heart-healthy habits in your life.

LIVING A LOW-STRESS LIFESTYLE

Notice we didn’t say “Living a Stress-Free Lifestyle.” Stress is a normal part of life, so it is
unreasonable (even foolhardy) to think that someone could live stress-free. But as we’ve shown
in this Healthy Heart Plan, it is very possible and desirable to reduce stress in one’s life.

We’ve provided you with numerous strategies for reducing stress by taking specific actions in
eliminating or minimizing some of the factors that stress you. Please go back to Phases 1 and 2
to review those actions and work them into your life.

We also mentioned that stress actually represents our response to situations and not the situations
themselves. In this regard, what stresses one person may not stress another. And even in those
situations which we consider to be generally stressful, we can choose to respond in less stressful
ways.

AVOID COMPOUNDING STRESS

Many times, the way we respond to a stressful situation actually compounds the stress in our
lives. For instance, let’s say that you’re in a store asking a clerk for help. Maybe this clerk is
having a bad day, but she snaps at you or says something rude. You have a choice in this
instance.

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A stress-compounding response might be to escalate this offense, chew her out, and report her to
her manager. If you choose this approach, you might feel some level of vindication, but at what
expense?

Chewing her out and reporting her to her manager does not take her as a person into
consideration. What if she’s angry because her husband just told her he’s divorcing her? What if
she just discovered that she miscarried her baby? What if she learned that morning that she has
breast cancer? And when you report her offense to her manager, you may be costing her her job.

If you report her to her manager, don’t you think your blood pressure will be spiking and your
heart racing as you air your complaint? When you leave her manager’s office, you’ll no doubt be
shaking and it’ll take considerable time to cool off. But now your “offense meter” is switched to
“high” and you’re going to be extra vigilant to pick up on other offenses.

We’ve all followed some pattern of the above at some time. But what if you responded
differently? When that clerk said something rude or impolite, what if you kindly said, “I’m sorry,
you must be having a rough day. Is there anything I can do to help?” Even if she says, “No, thank
you,” you can walk away feeling good about yourself and knowing that you just averted a
stressful situation by trying to help someone.

This second scenario offers a proactive approach to dealing with stressful situations as opposed
to a reactive approach. When we simply react to stressful, or potentially stressful situations,
we’re bound to muddle things up and make them worse. This is especially true if we’re prone to
anger, sulking, stewing, getting even, or just have a heightened sense of personal importance.

Instead, a proactive approach to dealing with stressful situations requires fore-thought and
practice. Here are some possible proactive approaches to potentially stressful situations:

● Someone cuts you off in traffic. You respond by brushing it off and not making a big deal
of it.
● Your spouse or significant other speaks a harsh word to you. You respond with empathy
and give them a hug.
● Your young child or grandchild does something naughty that affects you. You respond by
gently calling them over and saying, “Let’s talk about what you just did.” And explain to
them how their actions hurt you.
● You take your car in for a service and the technician forgets to tighten something and you
have to bring your car back again to have them fix what they forgot. You respond by
staying calm and simply explaining what happened, while remembering times in your
own life when you’ve made a mistake. You simply give that technician grace.

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All of those responses to stressful situations are proactive, but they don’t usually come naturally.
We have to decide ahead of time to respond in a gracious, respectful manner; and by doing so,
we greatly reduce our own stress, not to mention the stress in other people’s lives.

There are other ways to respond proactively to stressful situations. Here are a few more
stress-relieving suggestions to follow when you experience something stressful:

● Go for a walk, or engage in some other exercise. Physical exercise not only helps your
body eliminate adrenaline and cortisol, but it helps you take your mind off the stressful
situation.
● Listen to music. It’s no secret that listening to music can change our mood. Pick a station
or genre of music to achieve your desired mood change.
● Take time to meditate. There’s a lot of confusion around what it means to meditate. In
our experience, we’re not talking about emptying your mind, but filling it with what’s
positive. The Bible urges, “Fix your thoughts on what is true, and honorable, and right,
and pure, and lovely, and admirable. Think about things that are excellent and worthy of
praise.” (Philippians 4:8 NLT)
● Confer with a confidant. Talking through a tough situation with a trusted friend can
bolster your spirits and give you a fresh look at what’s happening in your life.
● Let your dog or cat de-stress you. Many people find a dog or cat to be a soothing
companion.
● Pray, asking God to help you. We not only believe that God exists but that He loves you
more than you can possibly imagine. Pray, asking Him to help you through your current
situation. Many of the Psalms (in the Bible) are prayers. Many people find comfort and
encouragement praying these prayers. Psalm 23 is a favorite. But you can also simply
pour out your heart to God in your own words. He is there and He is listening.
● Engage in some other stress-relieving activity. Activities such as fishing, going for a
drive, working in your shop, sewing or knitting, golfing, reading a book, or watching a
good movie with a loved one can help relieve stress.

We are imperfect people who live in a broken world, therefore stress is inevitable. There’s no
such thing as a stress-free life. But by implementing the strategies presented in this Healthy
Heart Plan, you can eliminate much stress and reduce the rest!

Remember, stress is the number one risk factor when it comes to heart disease. That’s why we’ve
spent so much time offering a wide variety of ways to reduce your stress and heal your heart.

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From time to time, we urge you to go back over these stress-reducing tips to keep them at the
forefront of your mind.

Finally, when you find yourself in a stressful situation and you respond proactively in a positive
way, journal your experience. This will reinforce your behavior and provide a milestone which
you can celebrate.

YOUR STRESS-REDUCING SUPERPOWER!

You’re no doubt familiar with the term IQ or intelligence quotient. You may also have heard of
EQ which stands for emotional intelligence. Renowned physicist, astronomer, and
mathematician, Michael Guillen, PhD, also argues that humans have an SQ or spiritual quotient
as well. Dr. Guillen explains:

“The published research shows a high-SQ lifestyle is associated with lower risks of hypertension,
heart disease, cancer, stroke, depression, suicide, drung abuse, and criminal delinquency. I wrote:

The largest study to date tracked the lives and deaths of 21,204 adults for a full
decade. The average results? A person who attended church at least once a week
lived seven years longer than someone who didn’t attend at all. Among
African-Americans, the disparity was even more stunning: fourteen years!21

“Today similar results continue pouring in, so there’s no doubt: A high-SQ lifestyle is extremely
good for your health--as good or better than a nutritious diet and regular physical exercise.”22

You might be tempted to think we’re getting “all religious” on you, but please hear us out. Dr.
Michael Guillen has served as a professor at Harvard University and for fourteen years was the
ABC News Science Editor. In fact, you may have seen him on TV from time to time.

In his book, Believing Is Seeing, Dr. Guillen explains how he came to faith in Jesus Christ
through science and reading the Bible. He put true biblical Christianity through the rigors of
science, and he was compelled by the evidence to put his faith in Jesus. And his relationship with
Jesus is what led him to the realization of the SQ (spiritual quotient) that we as human beings
have access to. This is the way God created us.

21
Michael Guillen, Can a Smart Person Believe in God? Five Equations that Changed the World (Nashville, TN:
Thomas Nelson Publishers, 2004), p. 150.
22
Michael Guillen, Believing Is Seeing (Carol Stream, IL: Tyndale Refresh, 2021), p. 58.

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Consider the following claims of Jesus:

“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon
you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls.
For my yoke is easy and my burden is light.” (Matthew 11:28-30 NIV)

“Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let
your hearts be troubled and do not be afraid.” (John 14:27 NIV)

How do you tap into this SQ-stress-reducing superpower? Jesus said, “I am the way and the truth
and the life. No one comes to the Father except through me.” (John 14:6 NIV)

And the Apostle Paul explains, “You see, at just the right time, when we were still powerless,
Christ died for the ungodly. Very rarely will anyone die for a righteous person, though for a good
person someone might possibly dare to die. But God demonstrates his own love for us in this:
While we were still sinners, Christ died for us.” (Romans 5:6-8 NIV)

“If you declare with your mouth, ‘Jesus is Lord,’ and believe in your heart that God raised him
from the dead, you will be saved.” (Romans 10:9 NIV)

When we repent of our sins and surrender our lives to Jesus, he comes into our lives. He lives
within us by his Holy Spirit. And that explains the nature of this SQ lifestyle that Dr. Michael
Guillen discusses.

We encourage you to build your SQ lifestyle by reading God’s Word, the Bible. If you’re not
familiar with the Bible, we suggest starting in the New Testament. Also, find and attend a
Bible-teaching church. Finally, discuss this SQ lifestyle and what it entails with other followers
of Jesus.

POSITIVE EATING PLAN

The fact that we eat too much is the second most significant risk factor in heart disease. So, this
remains a very high priority in the health of your heart.

Now would be a great time to point out something that you’ve probably already noticed. This
Heart Disease Reversal Kit does not demand that you adhere to some crazy, horribly restrictive
diet. The whole premise behind this simple eating plan involves just three primary elements: eat
high fiber foods, reduce meal portion size, and fast.

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Within those parameters you can go out to dinner and enjoy a delicious meal. You can still enjoy
your favorite foods. We don’t want you to feel slighted in any way. In fact, those three simple
eating techniques will free you to live a longer, healthier life.

In Phases 1 and 2, we gave you:

1. The 6-10-8 challenge. This challenge means that you stop eating by 6pm each evening;
you’re in bed by 10pm, and you eat breakfast before 8am. Think of this as a mini-fast that
you engage in every day for your health. This eating schedule should now be part of your
daily routine. Again, if someone invites you to dinner at 6pm, it’s okay to break with your
routine for a day now and then.

2. Focus on eating high-fiber foods. These are fruits, vegetables, nuts, seeds, whole grains,
etc. In Phase 2 we challenged you to eat 40 grams of fiber each day and we gave you a
sampling of many high-fiber foods.

3. Adjust meal portion size. Again, our primary downfall with food boils down to the fact
that we eat too much. In Phase 2 we gave you the following tips to reduce your meal
portion size. Keep applying these tips to establish your new lifestyle and way of eating.

a. Use a smaller plate than you would normally use for a meal.

b. Do not eat food items directly out of their container.

c. Eat slowly.

d. Share a meal when you go out to eat.

e. Measure your food.

f. Drink 8 ounces of water before a meal.

FASTING

As we mentioned, the 6-10-8 challenge is actually a form of intermittent fasting in which you
refrain from eating for 12 to 14 hours between 6pm and 8am. In addition to this daily habit, we
also asked you to experiment with fasting in Phase 1 with a frequency and duration you can
handle.

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Then, in Phase 2, we recommend that you expand your fasting to one of the options below or
combinations thereof. We also reminded you to stay hydrated during fasts by drinking plenty of
water, but if you need to drink coffee, tea, or bone broth in moderation that’s okay.

● Conduct a 24-hour fast once a week throughout this phase.

● Twice per month, engage in a 3-day fast.
● At some point during this phase engage in an extended fast (longer than 3 days) with a
duration of your choosing.

Now, in Phase 3, either stick to a fasting plan that you put in place in Phase 2, or continue to
experiment with different fasts until you land on one that works well for you. Stay hydrated
during fasts with water and stop taking your supplements while you fast. Remember, fasting is
the only way to truly reset your body. Nothing else works quite like fasting.

EMERGENCY INTERVENTION

If your heart health is such that your cardiologist is recommending bypass surgery or stents, and
you’d rather not undergo the trauma of open-heart surgery, ask your cardiologist if he/she would
monitor you through an extended fast.

Earlier in this Heart Disease Reversal Kit we told you the story of that 70-year-old man who
reversed his heart disease by engaging in a 30-day fast. His case is not unique.

Again, fasting is the only true way to reset your body. If you know you have serious blockages in
your arteries, you may want to go on an extended fast to clean out your arteries. On any extended
fast, drink some bone broth or a good electrolyte replacement to prevent getting light-headed or
low on energy.

During an extended fast, your body resorts to burning stored fat for energy. Listen to your body,
and if you feel great while fasting, then continue until your body tells you to eat again. After an
extended fast, start eating again slowly and eat foods that are easy to digest. You’ve reset your
system, so give your body time to adjust to eating again.

For more information on fasting check out these resources:

● Steve Hendricks, “Starving your way to vigor: The Benefits of an Empty Stomach,”
Harpers Magazine, March 2012.
● The Fasting Cure by Upton Sinclair.

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 ● The Miracle of Fasting: Proven Throughout History for Physical, Mental, & Spiritual
Rejuvenation by Patricia and Paul Bragg.
● The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day,
and Extended Fasting by Dr. Jason Fung and Jimmy Moore.

EXERCISE
As we explained in the beginning of this Heart Disease Reversal Kit, lack of exercise is one of
the chief risk factors for heart disease. So, exercise is not optional! Make exercise a part of your
new lifestyle.

In Phase 1, we left you with the following three guidelines. Please answer the questions
associated with each guideline.

1. Choose an exercise that you enjoy! What exercises have you engaged in since starting
this plan?

Which exercises do you most enjoy?

To what extent is one or more of these exercises now a part of your weekly routine?

2. Exercise with someone. With whom do you exercise?

In what ways is it helping you to exercise with a partner?

What roadblocks have you encountered in exercising with a partner?

What measures have you taken to overcome those roadblocks?

3. Exercise for at least 30 minutes, 3 times per week. How is this going?

How long and how often have you been able to keep this up?

To what extent have you been able to increase the duration or frequency of your exercise
plan?

In Phase 2, we asked you to keep following those three guidelines and add the following:

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 1. Experiment with other exercises. The goal was to try something new and to perhaps
alternate between two or more exercises for cross training. This broadens your level of
fitness and keeps you from getting bored with the same fitness routine.

2. Identify more than one fitness partner. In what ways have you applied this
recommendation?

3. Increase your exercise time from 30 to 40 or 45 minutes, at least 3 times per week. In
Phase 3 there’s no need to increase the duration or frequency of your exercising unless
you want to. Just continue to exercise at least at this level.

4. Stretch before and after workouts. We challenged you to see if you could touch your
toes by the end of Phase 2. Well, how are you doing? Can you touch your toes without
bending your knees? If not, keep at it! You’ll get there.

5. We also encouraged you to load an app on your phone, use a Fit Bit, or some other
device to track your time and distance.

What app or device have you landed on?

How is it working for you?

In what ways is the app or device helping you exercise consistently?

“You can’t manage what you don’t measure.”

There’s another huge benefit with exercise that we haven’t mentioned yet and that’s increased
balance. While balance may not have much to do with heart health, it is a skill that wanes with
age or disuse. Lack of good balance has caused many a fall, and falls often result in bone breaks
or worse. Maintaining a good sense of balance is part of good health and exercising regularly
will help you improve and maintain better balance.

– 72 –
DIETARY AND HERBAL SUPPLEMENTS

In Phase 1 we recommended these five supplements and their daily dosages and asked you to
continue with this regimen in Phase 2. In Phase 3, we recommend you approach the supplements
a bit differently. Dr. Saunders will describe in detail why we do this in the article that follows,
but from now on, simply take the daily dose of all your supplements just once per week.

● L-carnitine -- 2000 mg/once per ● Magnesium -- 400 mg/once per week

week ● Vitamin K2 (MK7 form) -- 300
● CoQ10 -- 200 mg/once per week mcg/once per week
● D-ribose -- 2 tsp/once per week

1. What has been your general experience with these supplements so far?

2. To what extent do you think they are helping? Which one or ones in particular seem
helpful?

3. Have you experienced an adverse reaction from any of them? Which one(s) and what was
your reaction? If any of the supplements have given you a severe reaction, then please
stop taking it. With minor discomfort, try reducing the dosage to the point where you
experience no negative reaction.

In Phases 1 and 2, we recommended daily doses of those five supplements because they were
treating your heart disease. But by this time, those supplements merely need to replenish what
your body loses. That’s why we reduce them to just one dose per week.

These supplements are intended to help with the reversal of your heart disease. However, not
everyone responds to supplements or their dosage the same way. So, use common sense and
listen to your body. Please remember to stop taking your supplements during a fast, then start
taking them as outlined here once you’ve broken your fast.

CONTINUE JOURNALING YOUR PROGRESS AND EXPERIENCES

Journaling your progress and experiences is super important! Journaling helps you see what’s
working and keeps you on track. So, keep journaling in your My Healthy Heart Journal.

– 73 –
THE ULTIMATE HEALTHY LIFESTYLE
Dr. Scott Saunders, MD

The guidelines for maintaining a healthy body are surprisingly simple compared to the boatloads
of conflicting information you can find on the internet. Medical doctors have one idea,
chiropractors have another, and naturopaths have still other ideas. I once read a convincing
article that claimed all good health comes from having a clean anus! Of course, the article was
written and promoted by a company that sells bidets. I almost bought one, the article was so
convincing.

Today, we are conditioned to expect health from a pill. One healthy patient in her 80’s came to
me with two shopping bags filled to the brim with supplements because she wanted me to tell her
which ones to take. She got a “health magazine'' from a supplement company and every article
was about why it’s so important to get enough of a certain nutrient. She believed the hype and
spent hundreds of dollars buying them all.

The simplicity of the truth is attractive for most. But it’s unbelievable that many still shun the
truth because of its simplicity. “It can’t be that simple,” they think.

For instance, in 1747 a British naval surgeon discovered that lime juice could cure scurvy, a
horrific and painful illness that was killing half their sailors. But the medical community was
skeptical. They pompously declared, “Nothing as simple as lime juice could cure such a terrible
illness!” Consequently, they would not allow ships to carry limes.

It was almost 50 years before ship captains ignored the doctors and brought lime juice aboard
their ships, completely eliminating scurvy! The truth was simple and cheaper than having smoke
blown into your colon or being buried up to your neck in hot sand, which were the accepted
medical treatments for scurvy at the time.

THE SIMPLE TRUTH

Most often, the truth is simple. So, here goes! This is the simple truth about maintaining a
healthy body. I’ve listed these items from least to most important:

TAKE SUPPLEMENTS WEEKLY

If you need a supplement, you don’t need to take it every day. The body becomes resistant to
anything we do daily. Weekly supplements are much more effective. If you have a nutrient or
herb to treat an illness or health problem, then daily might be needed for a time. But usually after
90 days you can change to taking them weekly.

– 74 –
EXERCISE REGULARLY

Engage in one or more exercises you enjoy for 30 minutes, three to five times a week.

EAT PROPERLY

Reduce your meal portion size, avoid processed foods like sugar and flour. Limit restaurant food
and cook for yourself. Eat whole foods with lots of fiber. Occasionally eating out, having dessert,
or eating ice cream on a hot summer day are not the issue. It’s what and how much you eat daily
that matters.

SLEEP BY 10PM

The deep sleep we get between 10pm and 2am allows the proper release of Growth Hormone
(HGH) which is important for repairing the body. Also, be sure you go to bed with an empty
stomach, which also releases HGH. In other words, don’t eat after 6pm.

REDUCE STRESS

Stress will destroy any great lifestyle program. The greatest anti-stress program is to cultivate
faith, hope and love. This trio will remove anxiety and depression, and will allow you to have a
happy, stress-free life even if storms are raging around you.

FAST PERIODICALLY

Fasting means an EMPTY STOMACH. It is hard to overemphasize the benefits of fasting.

Suffice it to say that there is no single thing you can do to benefit your health more than fasting.
The more the better. The longer you have an empty stomach, the more benefits you get. The
more frequently you fast the more you benefit.

You will lose about a pound of fat every day you fast. Fasting will clean out your arteries and
brain, repair and increase your mitochondria (for increased energy), reduce inflammation, and
repair most stomach issues. Fast three days in a row, or four separate days every month, and
don’t eat after 6pm.

Going on a diet for a while without transitioning to a healthy lifestyle is bad. People who eat less
on a diet always gain it back when they go off the diet. This is because they don’t reset their

– 75 –
metabolism (adrenals, leptin, adiponectin, insulin). In fact, diets are usually counter-productive
leading to a net weight-gain in most long-term studies. Fasting is the best way to maintain your
perfect body weight.

That’s it! If you practice those six things you will never have to worry about diabetes, heart
disease, Alzheimer’s disease, arthritis, cancer, obesity, or stroke. You will have optimal health for
your genetic make-up. You will live the longest lifespan possible, and be healthy, strong, and
vital throughout.

Make good choices for better health, selecting those you can maintain as a lifestyle, instead of
merely as a fad.

Thank you for making your health a priority! We wish you great health!

– 76 –
 heart
HEALTHY

SOLUTION KIT
2

NATURAL REMEDIES
FOR A HEALTHY HEART
NATURAL REMEDIES FOR A HEALTHY HEART
Heart disease affects so many millions of people that natural health practitioners and researchers
are seeking alternatives to the mainline medical practice to “take drugs and/or get surgery.”

You understand that those drugs and surgeries only address symptoms with no hope of reversing
heart disease. You’re also aware that many of those drugs present other health complications. So,
fortunately, you are one of the growing number of individuals exploring natural alternatives to
those compromising pharmaceuticals.

As you’ve learned, there is more to heart health than just taking a medication. Instead, heart
health is the holistic combination of reducing stress, eating properly, fasting, regular exercise,
and dietary supplements. When you faithfully practice those primary activities presented in this
Heart Disease Reversal Plan, you put yourself in the best position for these dietary supplements
to work quickly and successfully.

It’s usually best to take supplements with food (i.e., at mealtime). Also, when you fast, think of
supplements as food and stop taking them during a fast. Your body needs to reset itself and will
be able to absorb the supplements better following a fast.

Following are the five dietary supplements that Dr. Scott Saunders recommends for heart health:

L-CARNITINE

Remember our discussion about mitochondria earlier in this Healthy Heart Solution Kit?
Mitochondria are those energy-producing structures in our cells. Because the heart must beat
non-stop throughout our lifetime, the health of the mitochondria is crucial to heart health.

L-carnitine is an amino acid that assists in delivering fuel to the mitochondria in the form of fatty
acids. L-carnitine is produced by the body, but for various reasons, many people are deficient in
this vital amino acid. L-carnitine helps prevent muscle damage (the heart is all muscle), assists in
weight loss, enhances brain function, regulates blood sugar, and increases endurance.23

Dr. Saunders recommends taking 2000mg of L-carnitine per day. You may want to start with a
lower dose (500mg) per day and work your way up to ensure you can tolerate it without adverse
side effects. (Side effects could include: stomach cramps, diarrhea, headache, nausea, and
vomiting.)24

23
L-Carnitine Benefits, Uses, Dosage and Side Effects - Dr. Axe (draxe.com)
24
https://www.drugs.com/sfx/l-carnitine-side-effects.html

– 78 –
CoQ10

CoQ10 or coenzyme Q10 is an antioxidant that, like L-carnitine, assists in energy production in
the cells of the body. Our bodies need ample amounts of CoQ10 to convert food to energy. While
the body produces CoQ10, our bodies produce less of it as we age, which may be a chief factor
behind the gradual loss of energy we experience growing older.

CoQ10 is also found in many foods including beef liver, grass-fed beef, chicken, mackerel, tuna,
sardines, broccoli, soybeans, sweet potatoes, peanuts, pistachios, walnuts, hazelnuts, butter, egg
yolk, unpasteurized whole milk, Swiss cheese, extra virgin olive oil, peanut oil, sesame oil,
avocado, strawberries, grapefruit, and apples. However, it’s nearly impossible to get all the
CoQ10 you need through diet alone.25

In particular, CoQ10 has been found to improve heart function and reduce mortality rates among
those with heart disease. In addition to preventing and decreasing risk of heart disease, CoQ10
reduces inflammation in the body, and helps prevent cognitive decline and improves brain
performance.26

Dr. Saunders recommends taking 200mg per day with food. Do not take more than this as it can
cause uncomfortable side effects: nausea, loss of appetite, diarrhea, headaches, abdominal pain,
insomnia, rashes, fatigue, sensitivity to light, irritability, and dizziness.

D-RIBOSE

D-ribose is a sugar molecule that the body produces as a primary energy component within the
DNA. As with L-carnitine and CoQ10, D-ribose may also improve heart function especially in
people with heart disease. Studies have also shown that D-ribose reduces inflammation, increases
energy, improves sleep and mental clarity. No notable adverse side effects or safety concerns
have been observed in the studies.27

Dr. Saunders recommends taking 2 teaspoons of D-ribose per day, either all at once or in separate
doses.

MAGNESIUM

Magnesium is a common mineral found in the human body, in the earth and sea, and in plants
and animals. Every cell in the human body contains magnesium, so it is an essential mineral.
Magnesium is involved in regulating more than 600 biochemical reactions in the body, and is a
common deficiency in adults.28 Magnesium helps: in the creation of energy within the cells, in

25
CoQ10 Foods: The 50 Highest Natural Dietary Sources – Superfoodly
26
5 CoQ10 Benefits that will Dramatically Improve Your Health (drstevenlin.com)
27
5 Emerging Benefits of D-Ribose (healthline.com)
28
12 Health Benefits of Magnesium Supplements (findatopdoc.com)

– 79 –
the formation of proteins, in the repair of DNA and RNA, in the maintenance of muscles like the
heart, and the regulation of our nervous system.29

Additional benefits of magnesium include improving insulin sensitivity, lowering blood pressure,
improving sleep, and reducing inflammation. These foods are high in magnesium: pumpkin
seeds, spinach, Swiss chard, dark chocolate, black beans, quinoa, halibut, almonds, cashews,
mackerel, avocados, bananas, leafy greens, and salmon.30

Dr. Saunders recommends taking 400mg of magnesium per day.

VITAMIN K2

Vitamin K2 helps transport calcium out of the soft tissues and into the bones. This vitamin also
helps the mitochondria by turning food into energy. K2 can increase your cardiac output, There
are many different versions of K2, but MK4 and MK7 are the ones available in supplement form.
Dr. Eric Berg recommends MK7 because it is natural and not synthetic.31

Although the body makes a little vitamin K2, we can also get some through various foods
including green leafy vegetables, grass-fed beef, egg yolks, butter, cheese, liver and fermented
foods.

People who often take antacids, antibiotics, or are on statins or cancer medications or blood
thinners, or have GI problems will be deficient in vitamin K2.32 If you take vitamin D3, you need
to take K2 as well because D3 alone can elevate calcium in the soft tissues, while K2 will move
it out of the soft tissues and into the bones. The same holds true if you take a calcium
supplement.Women who are pregnant or menopausal also need K2 supplementation.33

The primary benefit of K2 for heart health is that it prevents calcification of the arteries.It also
reduces inflammation. This vitamin is also essential for healthy teeth and bones.

Dr. Saunders recommends taking 300mcg of vitamin K2 (MK7 form) per day. Even high doses
of this vitamin are generally safe, but those on Coumadin or those with blood-clotting disorders
may experience complications, so check with your doctor.34

BEETROOT

Beetroot (beets), taken as a supplement or eaten as a vegetable, offers significant benefits for a
healthy heart. Beetroot is loaded with antioxidants that help prevent damage to cells, thu

29
10 Evidence-Based Health Benefits of Magnesium (healthline.com)
30
10 Evidence-Based Health Benefits of Magnesium (healthline.com)
31
What is Vitamin K2, Its Benefits & Sources? : Dr.Berg - Bing video
32
Vitamin K2 Foods, Benefits, Dosage and Deficiency - Dr. Axe (draxe.com)
33
What is Vitamin K2, Its Benefits & Sources? : Dr.Berg - Bing video
34
Vitamin K2 Foods, Benefits, Dosage and Deficiency - Dr. Axe (draxe.com)

– 80 –
s reducing the risk of heart disease. The nitric oxide in beetroot increases blood flow by dilating
blood vessels, thus lowering blood pressure.35
Beetroot is rich in folate (vitamin B9) which promotes cell growth and function. Folate also
helps prevent damage to blood vessels and reduces the risk of heart disease and stroke.36

ASHWAGANDHA

Ashwagandha is an herb that is classified as an adaptogen, which helps the body manage stress,
the leading risk factor for heart disease. It does this by lowering cortisol and adrenaline levels
and helping with anxiety and insomnia.37
This amazing herb also possesses anti-inflammatory properties and can lower cholesterol and
triglyceride levels, thus improving heart health.One of the other great characteristics of this
natural, herbal remedy is that tests indicate “no or minimal adverse reactions when taking it.”38
Ashwagandha contains flavonoids that also help balance blood sugar levels.39 This is noteworthy
as heart disease often accompanies metabolic syndrome which includes high blood sugar.

OLIVE LEAF EXTRACT

Olive leaf extract, like olive oil, has been valued for its healing properties for thousands of years.
One of its chief compounds is oleuropein that provides antibacterial and antifungal properties. In
addition to this, oleuropein is a potent antioxidant that helps lower blood pressure and assists in
the prevention of cardiovascular disease. Olive leaf extract also reduces cholesterol levels and
improves metabolic markers.40
Olive leaf extract has antioxidant, antihypertensive, anti-inflammatory, and hypoglycemic
properties, all of which are crucial for overall health. This extract also has antiviral properties to
help ward off viruses, colds, and respiratory infections.41

35
9 Impressive Health Benefits of Beets (healthline.com).
36
Beetroot: Health Benefits, Nutrients, Preparation, and More (webmd.com).
37
12 Proven Health Benefits of Ashwagandha (healthline.com).
38
Ashwagandha Benefits, Uses, Dosage and Side Effects - Dr. Axe (draxe.com).
39
Ashwagandha Benefits, Uses, Dosage and Side Effects - Dr. Axe (draxe.com).
40
11 Amazing Medicinal Health Benefits Of Olive Leaf (Olea Europaea) (plantshospital.com).
41
Olive Leaf Extract Benefits, Uses, Dosage and Side Effects - Dr. Axe (draxe.com).

– 81 –
 heart
HEALTHY

SOLUTION KIT
3

HEALTHY HEART
HIGH-FIBER COOKBOOK
HEALTHY HEART HIGH-FIBER COOKBOOK
There is no “magic bullet” for preventing heart disease, but a smart diet can go a long way
toward keeping your body working at a healthy level. These recipes are perfect for a high fiber
diet. This is much more than a cookbook, this is your guide to eating healthy every day.

BREAKFAST

BANANA PANCAKES

By Sedric B.

Serves 3

INGREDIENTS:
1 cup Steel-Cut Oats
½ cup Unsweetened Almond Milk
1 Ripe or Thawed Banana
¼ cup Liquid Egg Whites
2 Tbsp G Pure Maple Syrup
1 Tbsp Baking Powder
1 Tbsp Apple Cider Vinegar
1 Tsp Cinnamon
1 Tsp Vanilla Extract

PREPARATION:

1. Combine all ingredients (except syrup) in a blender and blitz until all ingredients are
incorporated. Let the mixture sit for 5 minutes to thicken.
2. Spray a nonstick pan with a little nonstick spray and heat the pan over medium heat. When
the pancake batter is ready, pour into the pan. Pancakes will be about 3.5 inches across.
3. Flip pancakes when brown on the bottom and bubbled on the edges.
4. Serve with Syrup!

NOTES:

Yes, you can add protein powder to the recipe! Stick to ½ a scoop to 1 scoop for best results.

Per Serving: 442 calories, 6g total fat (1g saturated fat), 0mg cholesterol, 828mg sodium, 84g
total carbohydrates, 8g dietary fiber, 21g total sugars, 12g protein.

– 83 –
 HOMEMADE GRANOLA

By Kevin G.

Serves 8

INGREDIENTS:
3 cups rolled oats (do not use quick oats)
1 cups shredded apple
¼ cups pecans
¼ cups walnuts
2 T chia seeds
½ t cinnamon
1/8 t nutmeg
1/3 c maple syrup
¼ c coconut oil
½ c raisins
¼ c sunflower seeds (optional)
Pinch of salt

PREPARATION:

1. Preheat oven to 325 degrees.

2. Melt coconut oil in a pan on low heat, once melted, remove from heat, mix in maple syrup.
3. Combine all dry ingredients in a bowl and mix well.
4. Pour the wet ingredients into the bowl with dry ingredients and mix well.
5. Spread the mixture onto a cookie sheet covered with parchment paper.
6. Bake for 8 minutes. Remove and stir. Then bake for another 8 minutes or until done.
7. Remove from the oven and let cool.

NOTES:

Feel free to experiment with your favorite spices, dried fruits, etc.

Per Serving: 319 calories, 16g total fat (7g saturated fat), 0mg cholesterol, 32mg sodium,
37g total carbohydrates, 6g dietary fiber, 16g total sugars, 7g protein.

– 84 –
 PUMPKIN QUINOA PORRIDGE

By Cheryl R.

Serves 4

INGREDIENTS:
1 cup dry quinoa rinsed and drained
1 cup and ½ cup almond milk, divided
½ cup pumpkin puree
1 teaspoon cinnamon
½ teaspoon ginger
⅛ teaspoon cloves
⅛ teaspoon sea salt
2 tablespoons ground flaxseeds
2-3 tablespoons raw honey or more as desired
¼ cup chopped walnuts
2 tablespoons coconut flakes

PREPARATION:

1. In a pot, add 1 cup of water and 1 cup of almond milk. Bring to a boil and add the quinoa,
pumpkin puree, cinnamon, ginger, cloves and salt. Turn down the heat to a simmer and cook
for 10-12 minutes or until the liquid has evaporated.
2. Once the liquid has evaporated, take off the heat and stir in the ground flaxseeds. To serve,
place some of the porridge in a bowl and add about ¼ cup almond milk or desired amount.
Top with the walnuts, honey or maple syrup and coconut if using. Enjoy!

NOTES:

Choose all organic ingredients if possible

Per Serving: 390 calories, 16g total fat (0g saturated fat), 0mg cholesterol, 192mg sodium,
60g total carbohydrates, 5g dietary fiber, 26g total sugars, 9g protein.

– 85 –
SIDE DISHES

FRESH STRAWBERRY AND CHIA JAM

By Cheryl R.

Serves 4

INGREDIENTS:
2 cups sliced,fresh, local, organic strawberries
2 tablespoons organic chia seeds
½ teaspoon organic ground ginger
½ teaspoon organic ground cinnamon
Fresh squeeze of lemon
1 teaspoon local, organic raw honey

PREPARATION:

1. In a medium size non-toxic pan bring strawberries

to a boil and simmer over medium heat for 10-12 minutes.
2. Add chia seeds and mix well; cook for another 5-8 minutes.
3. Remove from heat and add ginger, cinnamon, lemon and raw honey if desired.
4. Stir together well. Pour into glass jars and refrigerate.

Per Serving: 60 calories, 2g total fat (0g saturated fat), 0mg cholesterol, 1mg sodium, 9g total
carbohydrates, 4g dietary fiber, 4g total sugars, 2g protein.

– 86 –
 CHIA PUDDING WITH BLUEBERRIES AND ALMONDS

By Cheryl R.

Serves 4

INGREDIENTS:
2 cups unsweetened almond milk
1 cup (divided, 3/4 cup and 1/4 cup) blueberries
1/2 cup chia seeds
2 Tbsp honey (optional)
1/2 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
1/4 cup toasted slivered or sliced almonds

PREPARATION:

1. Blend together 2 cups of almond milk and 3/4 cup

blueberries in a blender. Pour out into a bowl or quart-sized mason jar.
2. Stir in the chia seeds, honey, cinnamon, vanilla extract (Or just cover and shake if using a
jar.) Let sit for 10 minutes, then stir again to break up any clumping.
3. Chill for 2 hours or overnight.
4. When ready to eat, stir again. Top with toasted almonds and the remaining blueberries.

NOTES:

Try topping with our granola recipe!

Per Serving: 251 calories, 14g total fat (1g saturated fat), 0mg cholesterol, 95mg sodium, 27g
total carbohydrates, 11g dietary fiber, 13g total sugars, 7g protein.

– 87 –
 HOMEMADE HUMMUS

By Cheryl R.

Serves 8

INGREDIENTS:
1/2 cup tahini (roasted, not raw)
1/4 cup extra virgin olive oil
2 garlic cloves, mashed and roughly chopped
2 15 oz. cans of chickpeas, drained
1/4 cup lemon juice, freshly squeezed
1/2 cup water
1/2 teaspoon salt

PREPARATION:

1. In a food processor, combine the tahini and olive oil and pulse until smooth.
2. Add the garlic, garbanzo beans, lemon juice, 1/2 cup water and 1/2 teaspoon of salt.
Process until smooth. The longer you process in the food processor, the smoother the
hummus will be. Add more salt or lemon juice to taste.
3. Spoon into serving dish, swirl a little olive oil over the top and sprinkle with garnishes—a
little paprika, toasted pine nuts, or chopped fresh parsley.
4. Serve with crackers, raw dip vegetables such as carrots or celery, or with toasted pita bread.

Per Serving: 344 calories, 18g total fat (3g saturated fat), 0mg cholesterol, 154mg sodium, 36g
total carbohydrates, 11g dietary fiber, 5g total sugars, 13g protein.

– 88 –
SALADS

LENTIL SALMON SALAD

By Kevin G.

Serves 4

INGREDIENTS:
3/4 cup brown lentils
½ cup chopped red onion
¼ cup red onion sliced
2 cloves garlic, minced
3/4 teaspoon salt
2 tablespoons extra-virgin olive oil
3 tablespoons red-wine vinegar
3/4 teaspoon dried thyme
¼ teaspoon ground pepper
1 15-ounce can salmon, drained
1 cup carrot ribbons
1 cup sliced celery

PREPARATION:

1. Bring a medium saucepan of water to a boil. Add lentils and chopped onion, reduce heat to
maintain a lively simmer and cook until the lentils are tender, 11 to 13 minutes. Drain well.
2. Meanwhile, mash garlic and salt into a paste with the side of a chef’s knife (or a fork).
Transfer to a medium bowl and whisk in oil, vinegar, thyme, and pepper.
3. Remove any skin and/or bones from salmon; flake the salmon into a large bowl. Add sliced
onion, carrot and 3 tablespoons of the dressing; gently toss to coat. Add celery and the
lentils to the remaining dressing; gently stir to combine. Divide the lentils among 4 bowls, top
with the salmon salad and serve with lemon wedges.

Per Serving: 298 calories, 16g total fat (3g saturated fat), 53mg cholesterol, 517mg sodium, 10g
total carbohydrates, 5g dietary fiber, 2g total sugars, 27g protein.

– 89 –
 ITALIAN CHOPPED SALAD

By Cheryl R.

Serves 8

INGREDIENTS:

SWEET ITALIAN DRESSING SALAD

1/2 cup red wine vinegar 1 pound bacon
2 tablespoons honey 1 cups ditalini pasta, cooked al dente
1 teaspoon dried Italian seasoning 1 cup crumbled gorgonzola
2 cloves garlic, smashed and chopped 2 hearts romaine, chopped
Salt and freshly cracked black pepper 1/4 small head red cabbage, chopped
1/2 cup olive oil 1/4 head iceberg, chopped
1 to 2 large tomatoes, chopped
1/2 small red onion, minced

PREPARATION:

1. Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper.
2. "For the dressing: Place the vinegar, honey, Italian seasoning, garlic and some salt and
pepper in a blender or food processor. While the machine is running, slowly drizzle the olive
oil until the dressing is combined and emulsified. Adjust the seasoning if necessary, or add
more oil if you want it less acidic."
3. For the salad: Lay out the bacon in rows on the prepared baking sheet. Place in the oven on
the upper rack and cook until crisp, 10 to 15 minutes. Once it is nice and crispy, chop it up
for your salad.
4. In a large bowl, combine the bacon, pasta, gorgonzola, romaine, cabbage, iceberg,
tomatoes and red onions. Add the dressing and toss together until all is well coated. Taste
and adjust the seasoning.

Per Serving: 621 calories, 37g total fat (13g saturated fat), 60mg cholesterol, 1329mg sodium,
41g total carbohydrates, 11g dietary fiber, 11g total sugars, 31g protein.

– 90 –
 SAUTEED SHREDDED BRUSSELS SPROUTS

By Joe B.

Serves 4

INGREDIENTS:
24 oz brussels sprouts
2 tablespoons unsalted butter
2 tablespoons olive oil
Salt and black pepper
1 tablespoon syrupy balsamic vinegar

PREPARATION:

1. Place the Brussels sprouts in the feed

tube of the food processor fitted with a large slicing disc. (There is no need to core
them.) Process the Brussels sprouts until they're all sliced.
2. Place the butter and olive oil in a large (12-inch) saute pan and heat it over medium
heat. Add the sliced Brussels sprouts, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper
and saute them, stirring frequently, for about 4 to 5 minutes, until tender but still bright
green. Stir in the balsamic vinegar, season to taste, and serve hot.

Per Serving: 183 calories, 13g total fat (5g saturated fat), 15mg cholesterol, 410mg sodium, 17g
total carbohydrates, 8g dietary fiber, 9g total sugars, 6g protein.

– 91 –
 FUSILLI SALAD WITH GRILLED SEAFOOD AND VEGETABLES

By Dr. Saunders

Serves 4

INGREDIENTS:

Olive oil cooking spray Extra thyme or parsley for garnish

1/2 pound (240 g) sea scallops 1/2 pound (240 g) large shrimp, peeled and
deveined
8 ounces (240 g) fusilli or corkscrew
pasta 1 pound (480 g) broccoli florets

1/4 cup (60 ml) white wine vinegar 2 pounds (960 g) vine-ripened tomatoes,
diced
1 clove garlic, minced
1/2 teaspoon (2.5 ml) grated lemon rind
3 tablespoons flat leaf parsley,
chopped 1/2 teaspoon (2.5 ml) sugar

1/4 teaspoon (1.25 ml) kosher salt 1 tablespoon fresh thyme leaves

2 tablespoons (30 ml) olive oil Lettuce cups

PREPARATION:

1. Coat a ridged skillet with cooking spray. Grill seafood over high heat until done, about 2
min- utes for shrimp and 3 minutes for scallops, depending on size. You may also grill
over coals. Refrigerate until ready to assemble.
2. Blanch broccoli in lightly salted boiling water until crisp cooked. Drain under cold water to
stop cooking. Refrigerate. In the same water, cook pasta according to package directions
until cooked al dente. Drain and place in serving bowl.
3. Add tomatoes, vinegar, lemon zest, garlic, sugar, parsley, thyme, salt (if using) and
pepper and reserved broccoli. Toss to coat.
4. Just before serving, add olive oil and seafood. Gently toss. To serve, place lettuce cups
on plate and divide salad between them. Garnish with extra herbs.

Per Serving: 456 calories, 10g total fat (1.3g saturated fat), 95mg cholesterol, 267mg sodium,
62g total carbohydrates, 8g dietary fiber, 31g protein.

– 92 –
SOUPS

LENTIL SOUP

By Joe B.

Serves 4

INGREDIENTS:
1/8 cup butter
1 tbsp olive oil
1 medium onion chopped
2 cloves garlic minced
2 carrots finely chopped
2 celery stalks finely chopped
1 green or red pepper finely chopped
3 cans chicken broth
2 tsp worcestershire sauce
28 oz can diced tomatoes
½ cup orzo pasta
½ cup lentils rinsed
½ cup ground flax seed
1 tsp honey

PREPARATION:

1. Saute vegetables until tender

2. Add broth, worcestershire sauce, tomatoes, pasta, and lentils
3. Simmer til all is tender, 1-2 hours, or crock pot for 6 hours
4. Add flax seed 1 hour before serving if using crock pot, if stove top, add 10 minutes before
serving

Per Serving: 456 calories, 16g total fat (5g saturated fat), 24mg cholesterol, 740mg sodium, 57g
total carbohydrates,13g dietary fiber, 15g total sugars, 16g protein.

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 JOE’S CHILI

By Joe B.

Serves 8

INGREDIENTS:
3 lbs ground beef
3 1/2 cups yellow onion (chopped)
4 cloves garlic, minced
3 16oz cans diced tomatoes
3 16oz cans chili beans
2 6oz cans tomato paste
1 cup water
1 can tomato soup
2 tbsp chili powder
1 tsp dried basil
1 tsp salt
1 tsp pepper

PREPARATION:

1. Brown ground beef, onions, and garlic

2. Add everything else to a big pot
3. Boil, then simmer for a couple hours - will be ready whenever

Per Serving: 626 calories, 21g total fat (7g saturated fat), 106mg cholesterol, 1429mg sodium,
57g total carbohydrates, 17g dietary fiber, 20g total sugars, 50g protein.

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 CREAMY SWEET POTATO CHICKEN SOUP

By Shanygne G.

Serves 4

INGREDIENTS:
2 large cooked and cubed sweet potatoes
2 cups chopped carrots
2 cups chopped celery
Olive oil
2 full chicken breasts cut and sautéd
Onion powder
Garlic powder
Salt
Pepper
64oz chicken stock
2 cups Spinach
2 cups Sour cream

PREPARATION:

1. Sauté carrots and celery in olive oil, add lots of garlic and onion pwd and some salt after a
few minutes of cooking.
2. When the veggies are soft, purée HALF of them with one of the sweet potatoes, sour cream,
2 tsp salt, lots of pepper and as much broth as you need to keep it blending until the mixture
is smooth.
3. Add the rest of the sweet potato, all the cooked chicken, the smooth mixture, the remaining
cooked veggies, as much broth as you want, salt and Italian seasonings to taste, as well as
more garlic and onion powder if desired.
4. Cook until you are satisfied with flavors blending. Toss in chopped spinach just before
serving (optional) Enjoy with cheese and crackers or bread!

Per Serving: 651 calories, 43g total fat (23g saturated fat), 44mg cholesterol, 873mg sodium,
35g total carbohydrates, 7g dietary fiber, 14g total sugars, 49g protein.

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ENTRÉES

BUFFALO CHICKEN RANCH WRAPS

By Sedric B.

Serves 2

INGREDIENTS:
2 cups cooked chicken (rotisserie or grilled)
½ cup buffalo sauce
1 cup shredded lettuce
½ cup shredded cheese
¼ cup ranch dressing
4 medium low carb* flour tortillas
*low carb is essential here!

PREPARATION:

1. In a large bowl, combine the cooked chicken and buffalo sauce until the chicken is fully
coated with the sauce.
2. Lay out the low carb tortillas and divide the chicken evenly among the tortillas. Top the
chicken with lettuce, cheese, and ranch dressing.
3. Fold in the sides of the tortilla and roll the wrap burrito-style. Enjoy warm or cold!
4. Add flax seed 1 hour before serving if using crock pot, if stove top, add 10 minutes before
serving

Per Serving (2 Wraps): 680 calories, 41g total fat (9g saturated fat), 79mg cholesterol, 2406mg
sodium, 45g total carbohydrates,24g dietary fiber, 3g total sugars, 29g protein.

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 CHEESY SPINACH & ARTICHOKE
STUFFED SPAGHETTI SQUASH
By Sedric B.

Serves 2

INGREDIENTS:
1 spaghetti squash, cut in half - seeds removed
3 tablespoons water, divided
5 oz. package baby spinach
10 oz. frozen artichoke hearts, thawed and chopped
4 oz. reduced-fat cream cheese, cubed and softened
½ cup grated Parmesan cheese, divided
¼ teaspoon salt
¼ teaspoon ground pepper
Crushed red pepper & chopped fresh basil for garnish

PREPARATION:

1. Place squash halves cut-side down on a rimmed baking sheet. Bake at 400 degrees F until
tender, 40 to 50 minutes.
2. Meanwhile, combine spinach and the remaining 1 tablespoon water in a large skillet over
medium heat. Cook, stirring occasionally, until wilted, 3 to 5 minutes. Drain and transfer to a
large bowl.
3. Position rack in upper third of oven; preheat broiler.
4. Use a fork to scrape the squash from the shells into the bowl. Place the shells on a baking
sheet. Stir artichoke hearts, cream cheese, 1/4 cup Parmesan, salt and pepper into the
squash mixture. Divide it between the squash shells and top with the remaining 1/4 cup
Parmesan.
5. Broil until the cheese is golden brown, about 3 minutes. Sprinkle with crushed red pepper
and basil, if desired.

Per Serving: 680 calories, 41g total fat (9g saturated fat), 79mg cholesterol, 2406mg sodium,
45g total carbohydrates,24g dietary fiber, 3g total sugars, 29g protein.

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 CHILI CHEESE
BLACK BEAN ENCHILADAS
By Nick T.

Serves 6

INGREDIENTS:
½ cup chopped Onion
½ teaspoon ground cumin
½ teaspoon dried oregano
½ teaspoon chili powder
2 garlic cloves, minced
1 15 ounce can red enchilada sauce
1 15 oz can black beans, rinsed and drained
4 spicy black bean burgers
3/4 cup salsa
12 flour tortillas
1/3 cup Philadelphia Cooking Creme - Santa Fe Blend
¼ cup shredded Mexican cheese blend

PREPARATION:

1. Preheat oven to 350

2. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion,
and sauté 4 minutes or until tender. Stir in cumin, oregano, chili powder, garlic, beans, and
burgers, and cook for 2 minutes, stirring mixture frequently.
3. Stir in salsa, and cook for 1 minute. Remove from heat, and add cooking creme and 1/2 cup
cheese, stirring until cheese melts.
4. Spread 1/3 cup enchilada sauce on the bottom of a 13 x 9-inch baking dish coated with
cooking spray. Spoon about 1/3 cup black bean mixture down the center of each tortilla, and
roll up. Arrange enchiladas, seam sides down, crosswise in the dish. Pour remaining
enchilada sauce evenly over enchiladas, and sprinkle with 1/2 cup cheddar. Bake at 350° for
20 minutes or until thoroughly heated.

Per Serving: 806 calories, 24g total fat (8g saturated fat), 41mg cholesterol, 476mg sodium,
120g total carbohydrates, 17g dietary fiber, 6g total sugars, 30g protein.

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 NOODLE-FREE CHICKEN PAD THAI
By Cheryl R.

Serves 4

INGREDIENTS:
CHICKEN:
½ cup chicken, sauteed
1 Tbsp coconut aminos (for chicken)
1/8 tsp red pepper flakes (for chicken)
SAUCE:
3 Tbsp lime juice
3 ½ Tbsp coconut aminos (for sauce)
½ tsp red pepper flake (for sauce)
2 ½ Tbsp nut butter
1 ½ Tbsp maple syrup
VEGGIES:
1 Tbsp sesame oil
1 medium serrano pepper
1 small bundle green onions (thinly sliced)
1 ½ cups red cabbage (thinly sliced)
1 medium red bell pepper (cored and thinly sliced lengthwise)
2 Tbsp coconut aminos
4 cups carrots (peeled and ribboned)
2 cups spinach
½ tsp freshly grated ginger
½ tsp freshly grated turmeri

PREPARATION:

1. Add chicken to a small mixing bowl and season with coconut aminos, chili garlic sauce (or
pepper flake), and turmeric (optional). Stir and set aside.
2. Add all sauce ingredients to a small mixing bowl and whisk to combine. Taste and adjust
flavor as needed, adding more lime juice for acidity, coconut aminos for saltiness, red
pepper flake or chili sauce for heat, or maple syrup for sweetness. Set aside.

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3. Heat a large skillet over medium heat. Once hot, add oil (or water), pepper, onions,
cabbage, bell pepper, and half of the coconut aminos for veggies (1 Tbsp as original recipe
is written). Cook for 3 minutes, stirring/tossing frequently.
4. Add chicken to a corner of the pan and sauté until lightly browned, stirring frequently
5. Add carrots and collard greens and remaining half of the coconut aminos for the veggies
and stir. Sauté for 2 minutes. Then add Pad Thai sauce and freshly grated ginger and
turmeric (optional).
6. Sauté over medium heat until warmed through and collards are slightly wilted - about 3
minutes - stirring frequently.
7. Taste and adjust the flavor of the dish as needed, adding more maple syrup for sweetness,
red pepper flake or chili garlic for heat, coconut aminos for saltiness, or lime juice for acidity.
8. Divide between serving plates and enjoy. Serve as is or with peanut sauce, crushed
peanuts, cilantro, and lime wedges. Serves 2 as an entrée or 4 as a side.

Per Serving: 329 calories, 11g total fat (4g saturated fat), 21mg cholesterol, 544mg sodium, 53g
total carbohydrates, 14g dietary fiber, 27g total sugars, 10g protein.

WHOLE ROASTED SWEET POTATOES

By Joe B.

Serves 4

INGREDIENTS
Four 8-ounce sweet potatoes
Extra-virgin olive oil, for rubbing and drizzling
Kosher salt and freshly ground black pepper
Shaved Parmesan, for serving

PREPARATION:

1. Preheat the oven to 425 degrees F.

2. Wash the potatoes well and pat dry. Poke holes all
around each potato using a fork.

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3. Rub the potatoes all over with oil, then sprinkle liberally with salt and pepper. Place the
potatoes on a baking sheet or aluminum foil and roast until tender when pierced with a fork,
40 to 45 minutes.
4. Transfer the potatoes to a plate and serve with shaved Parmesan and a drizzle of olive oil.

Per Serving: 299 calories, 12g total fat (5g saturated fat), 25mg cholesterol, 658mg sodium, 37g
total carbohydrates, 5g dietary fiber, 18g total sugars, 12g protein.

VEGAN WILD-RICE-STUFFED BUTTERNUT SQUASH

By Joe B.

Serves 4

INGREDIENTS
2 medium butternut squash
3 tablespoons apple cider vinegar
2 tablespoons pure maple syrup
4 tablespoons olive oil
Salt and Pepper
1 small onion, chopped
1/2 cup wild rice
1/2 teaspoon mild curry powder
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper
3 tablespoons dried unsweetened cherries
1 cup loosely packed fresh parsley leaves, chopped, plus more for garnish
1 tablespoon chopped fresh sage
1/4 cup walnuts, coarsely chopped"

PREPARATION:

1. Position an oven rack in the middle of the oven and preheat to 400 degrees F.
2. Cut each squash in half lengthwise and scoop out and discard the seeds. Arrange the
halves in a large baking dish, flesh-side up.

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3. Whisk together the vinegar, maple syrup and 2 tablespoons oil. Brush outside of the squash
halves with the maple-oil and sprinkle with salt and pepper.
4. Put the squash flesh-side down in the baking dish, brush the skin side with the maple-oil
mixture and sprinkle with salt and pepper. Roast until the squash is fork-tender, 30 to 40
minutes. Let the squash rest until cool enough to handle. Scoop some of the flesh out into a
large bowl, leaving about 1/4-inch border of flesh all around. Leave the scooped-out flesh in
relatively large chunks.
5. Heat 1 tablespoon of oil in a medium saucepan over medium-high heat, then add the onions
and cook, stirring occasionally, until soft and golden brown, about 6 minutes.
6. Add the rice, curry powder, cinnamon, cayenne and 1/2 teaspoon salt and stir until the
spices are toasted, about 1 minute. Add 2 cups of water and bring to a simmer covered,
stirring occasionally, until the rice is tender and most of the liquid is absorbed, 30 to 40
minutes (different brands of wild rice may vary in cooking times; add more water if needed).
Remove from heat and add to the chunks of butternut squash along with the remaining
maple-oil, cherries, parsley, sage, 1/2 teaspoon salt and a few grinds of black pepper.
7. Evenly stuff the scooped-out squash halves with the filling, then drizzle with the remaining 1
tablespoon oil and bake, uncovered, until the filling is warmed through, about 30 minutes.
Cut each in half crosswise and transfer to a serving platter. Sprinkle with walnuts and
parsley. Serve warm.

Per Serving: 486 calories, 20g total fat (3g saturated fat), 25mg cholesterol, 1103mg sodium,
80g total carbohydrates, 14g dietary fiber, 23g total sugars, 9g protein.

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DESSERT

BLACK BEAN CHOCOLATE CAKE

By Cheryl R.

Serves 10

INGREDIENTS:
CAKE:
Extra-virgin olive oil or coconut oil cooking spray
3/4 cup unsweetened cocoa powder
2 15-ounce cans black beans, drained and rinsed
2 tablespoons pure vanilla extract
1 teaspoon sea salt
1 teaspoon pure stevia extract
10 large eggs
2 teaspoons aluminum-free baking powder
1 teaspoon baking soda
1 1/2 sticks (12 tablespoons) unsalted butter
1 cup honey
FROSTING:
2 sticks (1 cup) unsalted butter, softened
3 to 4 cups confectioners' sugar, sifted
3 to 4 tablespoons milk or heavy cream
1 tablespoon pure vanilla extract
1/4 teaspoon sea salt
1/2 cup unsweetened cocoa powder"

PREPARATION:

1. Preheat the oven to 325 degrees F.

2. For the cake: Spray two 9-inch cake pans with cooking spray and sprinkle cocoa on the
inside of each pan, tapping evenly to coat.

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3. Combine the beans, vanilla extract, salt, stevia and 6 of the eggs in a blender. Blend on high
until the beans are completely liquefied. In a separate bowl, whisk together the cocoa
powder, baking powder and baking soda.
4. Beat the butter with the honey in a stand mixer on high speed until light and fluffy. Add the
remaining 4 eggs one at a time, beating for a minute between each addition. Pour the bean
batter into the egg mixture and mix until smooth. Stir in the cocoa powder mixture and beat
the batter for one minute. Pour the batter into the prepared cake pans and smooth the tops.
5. Bake the cakes until a toothpick inserted into the center of each comes out clean and the
cake springs back to the touch, 40 to 45 minutes. Let the cakes cool in the pans for 10
minutes, then flip them out onto a cooling rack to cool to room temperature.
6. For the frosting: Beat the butter in a stand mixer on medium speed until light and fluffy, a few
minutes. Reduce the speed to the lowest setting and add 3 cups of the confectioners' sugar
and beat until incorporated. Increase the speed to medium and add 3 tablespoons of the
milk, the vanilla extract and salt and beat for 3 minutes. Mix in the cocoa powder and blend.
If the frosting is a little thin, add the remaining sugar in batches. If it is too thick, add more
milk a tablespoon at a time.
7. Frost the cakes.

Per Serving: 519 calories, 26g total fat (13g saturated fat), 278mg cholesterol, 696mg sodium,
58g total carbohydrates, 8g dietary fiber, 36g total sugars, 16g protein.

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heart
HEALTHY

SOLUTION KIT
4

FIBER COUNTING
CHEAT SHEET
 FIBER COUNTING CHEAT SHEET
Use this sheet to identify and calculate your daily fiber intake.

Fruits Fiber Fruits Fiber

1 Cup Avocado 10 g Large Orange 4.4 g

1 Cup Raspberries 8g 1 Cup Blueberries 3.6 g

Large Pear 7g Large Peach 3g

1 Cup Pomegranate Seeds 7g Medium Banana 3g

Medium Apple 4.5 g 1 Cup Strawberries 3g

Grains Fiber (g) Grains Fiber (g)

½ Cup All Bran Cereal 13.5 g 1 Cup Brown Rice 3.5

2 Slices Rye Bread 6.4 g 3 Cups Popped Popcorn 3.5 g

1 Cup Quinoa 5.2 g ½ Cup Whole Wheat Pasta 3.1 g

½ Cup Oatmeal 4g ½ Cup Cooked Barley 3g

½ Cup Bran Flakes 3.6 g 1 Cup Couscous 2.2 g

Vegetables Fiber (g) Vegetables Fiber (g)

½ Cup Black Beans 7.5 g ¾ Cup Cooked Spinach 3.2 g

½ Cup Kidney Beans 5.7 g 10 Spears Asparagus 3g

1 Cup Broccoli 5g 1 Cup Red Potatoes 2.8 g

1 Cup Green Beans 4g 1 Cup Cabbage 2.2 g

1 Cup Brussels Sprouts 4g 1 Medium Carrot 1.7 g

½ Cup Peas 3.7 g ½ Cup Corn 1.5 g

Sm. Baked Potato w/ Skin on 3.6 g 2 Cups Lettuce 1.4 g

Nuts and Seeds Fiber (g) Nuts and Seeds Fiber (g)
1 oz. Chia Seeds 10 g ¼ Cup Macadamia nuts 3g

¼ Cup Sunflower seeds 3g ¼ Cup Pistachios 3g

¼ Cup Peanuts 3g ¼ Cup Walnuts 2g

¼ Cup Almonds 3g ¼ Cup Cashews 1g

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heart
HEALTHY

SOLUTION KIT
5

HEALTHY HEART
GROCERY LIST
HEALTHY HEART GROCERY LIST
Our grocery list is divided into three sections: Staples, Perishables and Supplements. Staples and
Supplements can be purchased weeks in advance. Shop for the Perishable items a few days
before you will use them.

STAPLES
Pumpkin Puree Almonds
CANNED GOODS:
Coconut Flakes Chickpeas
Pink Salmon
Tahini Lentils
Chicken Broth
Dried, Unsweetened Black Bean Burgers
Diced Tomatoes Cherries
Chili Beans OILS:
Tomato Paste PANTRY: Coconut Oil
Tomato Soup Pure Maple Syrup Extra Virgin Olive Oil
Chicken Stock Baking Powder Unsalted Butter
Artichoke Hearts Baking Soda Sesame Oil
Red Enchilada Apple Cider Vinegar Cooking Spray
Sauce Vanilla Extract
Black Beans Raw Honey SPICES:
White Wine Vinegar Cinnamon
GRAINS: Nutmeg
Red Wine Vinegar
Steel-Cut Oats Sea Salt
Balsamic Vinegar
Rolled Oats Cloves
Sugar
Chia Seeds Dried Thyme
Worcestershire
Quinoa Sauce Black Pepper
Flax Seeds Buffalo Sauce Italian Seasoning
Ditalini Pasta Ranch Dressing Chili Powder
Fusilli Pasta Salsa Dried Basil
Orzo Pasta Coconut Aminos Onion Powder
Low Carb Flour Nut Butter Garlic Powder
Tortillas Crushed Red Pepper
Cocoa Powder
Wild Rice Cumin
Stevia Extract
Oregano
GROCERIES:
NUTS/LEGUMES: Red Pepper Flakes
Unsweetened
Pecans Curry Powder
Almond Milk
Walnuts Cayenne Pepper
Raisins
Sunflower Seeds

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PERISHABLES

CHEESES: MEAT AND SEAFOOD: Carrots

Gorgonzola Free range or Celery
Colby Jack Cheese organic eggs Iceberg Lettuce
Reduced Fat Cream Liquid Egg Whites Lemons
Cheese Salmon Lettuce Cups
Parmesan Cheese Bacon Limes
Shredded Mexican Scallops Onions, Green
Cheese Blend Large Shrimp Onions, Red
Ground Beef Onions, Yellow
DAIRY:
Chicken Breasts Romaine Lettuce
Sour Cream
Red Cabbage
Milk PRODUCE:
Serrano Pepper
Heavy Cream Apples
Spaghetti Squash
Bananas
FRESH HERBS: Spinach
Bell Peppers
Ginger Strawberries
Blueberries
Garlic Cloves Sweet Potatoes
Broccoli Florets
Parsley Tomatoes
Brussels sprouts
Thyme
Butternut Squash
Turmeric

SUPPLEMENTS

Healthy Heart Support EasyRelief Magnesium

or or
L-Carnitine Magnesium Pills
Beet Root Turmeric
Ashwagandha FiberGreens
Olive Leaf Extract or
CoQ10
Generic Fiber
Greens Supplement

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heart
HEALTHY

SOLUTION KIT
6

MY HEALTHY
HEART JOURNAL
MY HEALTHY HEART JOURNAL
“Above all else, guard your heart, for everything you do flows from it.” -- Proverbs 4:23

The Healthy Heart Solution Kit contains sections in which we ask you to respond to questions in
writing. Journaling your journey to optimum heart health is one of the most strategic actions you
can take. Journaling your progress along the way offers you the following benefits...

Journaling:
● Provides the opportunity to write down your heart health goals.
● Helps you stick with the plan.
● Records your progress.
● Helps you knock down psychological and emotional barriers to success.
● Encourages you about how far you’ve come from where you started.
● Helps you establish good heart-health habits.

To help you consolidate all your responses in one place, we’ve created this My Heart Health
Journal. Other than the limited guidance we provide in this Journal, we’ve left it fairly open for
your personal input and discretion.

DEFINE YOUR WHY

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TALK TO YOUR DOCTOR

APPOINTMENT SCHEDULE

Date Doctor or Specialist Findings/Issues

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SYMPTOMS I’VE NOTICED
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PHASE 1 -- STRESS ASSESSMENT

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Record your current weight and today’s date here: _______ lbs. on __________ Date
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 PUB L I SH I NG

Visit BartonPublishing.com for more natural remedy

reports, articles and resources so you can get
to the root cause and live life how God intended!

4”
d Healing since 200
“Delivering Hope an

Delivering Hope & Healing Since 2004