Peter's Favourites

THE Miracle
Heart Healthy Diet

Vegan SOS Free
(salt, oil, sugar)

Click here for the Heart Store
Click here for my blood test results

THE Secret
Heart Healthy Food

Kale helps to promote the production of nitric oxide which prevents plaque from building up in your arteries”.

– Dr. Caldwell Esselstyn

Boil kale for 5 minutes, add a few drops of balsamic vinegar and eat a palm full every 3 hours each day.

Target LDL <1.5 mm/l
(bad cholesterol)

(Optimal: Less than 58 mg/dL (1.50 mmol/L)
lowered from 115 mg/dL (3.00 mmol/L) due to high levels of heart disease, disability and death

Framingham study reports zero cardiovascular
deaths over 30 years with LDL less than 58 mg/dl (1.50 mmol/L).
Framingham Contribution to Cardiovascular Disease
Framingham Heart Study

Peter’s Favourite Salad Dressing

The Cookbook,
Prevent and Reverse Heart Disease

Janes Favorite 3, 2, 1 Dressing

Ingredients:
3 tablespoons of balsamic vinegar
2 tablespoons of mustard of choice (I like honey mustard)
1 tablespoon of pure maple syrup
Juice of 1 lemon
Pinch of freshly ground pepper

Weight Loss Wisdom – Peter’s Top 10 List

Create an AWARENESS of the importance of your heart health.
Feel the great taste of FREEDOM from eating heart healthy foods.
See the PAINFUL side of unhealthy food as plaque in your arteries causing heart disease, disability, and death. (page 12 of My Heart Handbook)
Set a lifetime weight goal of a 22-24 BMI for optimal health (97% of people do not set goals).
Please watch the video “What’s the ideal BMI?”
Three steps to dramatic weight loss: (I lost 50 pounds split equally in each section below over 4 years)
1. Portion control and increased physical activity.
2. Vegan SOS Free diet.
3. Reduce carbohydrates (pasta and bread)
Choose NUTRITIOUS rather than DELICIOUS foods. (you have the freedom to choose your foods and change the direction of your life!)
Live a life of BALANCE and not ABUNDANCE. (choose a balance of macronutrients and micronutrients every meal) link to resource section
Healthy DIGESTION – You are what you absorb! … link to you tube Peter’s favourites Courtney Jackson must watch video
Drink one cup of WATER 15 minutes before each meal and you will feel less hungry.
BRUSH YOUR TEETH immediately after dinner to tell your body you are finished eating for the night.
Bonus – healthy weight loss is limited to 1-2 pounds per week. Excess weight loss causes other medical issues.