| CLAIMS
1 . A method for establishing a nutritional and exercise regime based upon genotype, comprising the steps of: testing an individual to determine the individual's APO E genotype; based upon said individual's APO E genotype, providing a genotype specific nutritional regime establishing dietary levels of fat content (long term fuel) with a correct type of fats for said genotype, carbohydrate content (short term fuel) with a correct type of carbohydrates for said genotype; and protein content with a correct type of proteins for said genotype; and based upon said individual's APO E genotype, establishing a genotype specific level of caloric content for said individual.
2. The method of Claim 1 , said step of establishing dietary levels of fat content, carbohydrate content, and protein content further comprising the step of: establishing a ratio of fat content to carbohydrate content based upon said individual's APO E genotype.
3. The method of Claim 2, said ratio comprising: for APO E 2/2, more fat content; for APO E 2/3, more fat content; for APO E 3/3, a balance of fat content and carbohydrate content; for APO E 2/4, a balance of fat content and carbohydrate content; for APO E 3/4, more carbohydrate content; and for APO E 4/4, more carbohydrate content.
4. The method of Claim 1 , said step of establishing dietary levels of fat content, carbohydrate content, and protein content further comprising the step of: establishing a ratio of fat content to carbohydrate content based upon said individual's APO E genotype.
5. The method of Claim 4, said ratio comprising: for APO E 2/2, about 35% fat content, 15% protein content, and 50% carbohydrate content; for APO E 2/3, about 30% fat content, 15% protein content, and 55% carbohydrate content; for APO E 3/3 and APO E 2/4, about 25% fat content, 20% protein content, and 55% carbohydrate content; and for APO E 3/4 and APO E 4/4, about 20% fat content, 25% protein content, and 55% carbohydrate content.
6. The method of Claim 1 , further comprising the step of: based upon said individual's APO E genotype, providing a genotype specific exercise regime for said individual.
7. The method of Claim 6, said specific exercise regime comprising: for APO E 2/2 and APO E 2/3, about 45% aerobic exercise and 55% anaerobic exercise; for APO E 3/3 and APO E 2/4, about 50% aerobic exercise and 50% anaerobic exercise; and for APO E 3/4 and APO E 4/4, about 75% aerobic exercise and 25% anaerobic exercise.
8. The method of Claim 1 , further comprising the step of: based upon said individual's APO E genotype, establishing a genotype specific percentage of body fat mass and lean mass, based on said individual's height and weight.
9. The method of Claim 8, said specific percentage of body fat mass BMI, based on said individual's height and weight, comprising for males: for APO E 2/2 and APO E 2/3, less than 16% body fat mass, with normal lean mass range based on height; for APO E 3/3 and APO E 2/4, less than 16% body fat mass, with lean mass range based on height; and for APO E 3/4 and APO E 4/4, less than 16% body fat mass, with lean mass range based on height.
10. The method of Claim 8, said specific percentage of body fat mass BMI, based on said individual's height and weight, comprising for females: for APO E 2/2 and APO E 2/3, less than 22% body mass, with normal lean mass range based on height; for APO E 3/3 and APO E 2/4, less than 2% body mass, with normal lean mass range based on height; and for APO E 3/4 and APO E 4/4, less than 22% body mass, with normal lean mass range based on height.
11. A method for establishing a nutritional plan, comprising the steps of; performing a caloric need calculation for activities of daily living for two basic activity levels, said activity levels comprising both a normal activities of daily living caloric requirement required to sustain typical daily activity, and additional calories for daily activity that requires additional caloric use; and identifying an individual APO E gene nutritional recommendation; based upon said individual's APO E genotype, providing a genotype specific nutritional regime establishing dietary levels of fat content with a correct type of fats for said genotype, carbohydrate content with a correct type of carbohydrates for said genotype; and protein content with a correct type of proteins for said genotype; and based upon said individual's APO E genotype, establishing a genotype specific level of caloric content for said individual.
12. The method of Claim 11 , said step of establishing dietary levels of fat content, carbohydrate content, and protein content further comprising the step of: establishing a ratio of fat content to carbohydrate content based upon said individual's APO E genotype.
13. The method of Claim 12, said ratio comprising:
Apo E 2/3 more long-term fuel. Apo E 3/3 a balance of long and short-term fuel. Apo E 4/2 a balance of long and short-term fuel.
Apo E 4/3 more short-term fuel. Apo E 4/4 more short-term fuel.
14. The method of Claim 11 , said step of establishing dietary levels of fat content, carbohydrate content, and protein content further comprising the step of: establishing a ratio of fat content to carbohydrate content based upon said individual's APO E genotype.
15. The method of Claim 14, said ratio comprising: for APO E 2/2 about 35% fat content, 15% protein content, and 50% carbohydrate content; for APO E 2/3, about 30% fat content, 15% protein content, and 55% carbohydrate content; for APO E 3/3 and APO E 2/4, about 25% fat content, 20% protein content, and 55% carbohydrate content; and for APO E 3/4 and APO E 4/4, about 20% fat content, 25% protein content, and 55% carbohydrate content.
16. The method of Claim 11 , further comprising the step of: based upon said individual's APO E genotype, providing a genotype specific exercise regime for said individual.
17. The method of Claim 16, said specific exercise regime comprising: for APO E 2/2 and APO E 2/3, about 45% aerobic exercise and 55% anaerobic exercise; for APO E 3/3 and APO E 2/4, about 50% aerobic exercise and 50% anaerobic exercise; and for APO E 3/4 and APO E 4/4, about 75% aerobic exercise and 25% anaerobic exercise.
18. The method of Claim 11 , further comprising the step of: based upon said individual's APO E genotype, establishing a genotype specific percentage of body fat mass and lean mass, based on said individual's height and weight.
19. The method of Claim 18, said specific percentage of body fat mass and lean mass, based on said individual's height and weight, comprising for males: for APO E 2/2 and APO E 2/3, less than 16% body fat mass, with normal lean mass range based on height; for APO E 3/3 and APO E 2/4, less than 16% body fat mass, with lean mass range based on height; for APO E 3/4 and APO E 4/4, less than 16% body fat mass, with lean mass range based on height.
20. The method of Claim 18, said specific percentage of body fat mass and lean mass, based on said individual's height and weight, comprising for females: for APO E 2/2 and APO E 2/3, less than 22% body mass, with normal lean mass range based on height; for APO E 3/3 and APO E 2/4, less than 22% body mass, with normal lean mass range based on height; and for APO E 3/4 and APO E 4/4, less than 22% body mass, with normal lean mass range based on height.
21. The method of Claim 1 1 , said caloric need calculation step comprising the step of: determining for an individual a basal metabolic rate (BMr), yielding an individual caloric level.
22. The method of Claim 21 , said determining a BMr step further comprising the step of: performing a bio-impedance test.
23. The method of Claim 11 , further comprising the step of: based upon said individual's APO E genotype, identifying correct types of foods for said individual. |
Nutritional and Exercise Plan Based on a Person's Individual Genetic APO E Genotype
BACKGROUND OF THE INVENTION
TECHNICAL FIELD
The invention relates to human health and nutrition. More particularly, the invention relates to a nutritional plan based on a person's individual genetic APO E genotype.
DESCRIPTION OF THE PRIOR ART
What Is The APO E gene?
The following discussion provides information about what an APO E gene is and its specific job in the body. It is important to know what an APO E gene is because we all have one, and certain types can predispose a person to a higher amount of disease or chronic illness if they are eating the wrong diet for their specific genotype.
What is The Normal Job of the APO E gene?
Apolipoprotein E is a protein connected to fat and fat metabolism. Lipoproteins are in charge of packaging and transporting fats and cholesterol and moving them through the bloodstream for processing. The APO E gene is responsible for affecting cholesterol levels in the human body. Specifically, apolipoprotein E is a major component of a group of lipoproteins called very low density lipoproteins (VLDL). The number one job of these VLDLs is to clear excess cholesterol from the blood and transport it to the liver for processing. Although we are not 100% sure what the exact level of cholesterol needed in a human body is, research has provided an approximate level of cholesterol for a healthy human body. Maintaining a healthy level of cholesterol is essential for the prevention of disorders affecting the cardiovascular system, including vascular disease, dementia, heart attack, and stroke.
There are three variations of the APO E gene. The fact that some are not as efficient as others at removing unwanted cholesterol, fat, proteins and other substances from the bloodstream carries huge health implications. The APO E gene variations occur naturally, and come in three major types— APO E2, E3, and E4. The most common is APO E3, found in approximately 65% of the population. It is considered the neutral APO E gene type. Because you inherit two copies of the APO E gene, one from each parent, there are six possible combinations: E2/2, E2/3, E2/4, E3/3, E3/4, and E4/4.
Which version of the APO E gene do you have? If you take an APO E gene blood test and are identified as APO E 3/3, the APO E genetic instructions in your body are considered neutral. However, if you are an APO E2 or APO E4 combination, you inherited an APO E gene with an alternative expression, which means your body handles foods and chemistry differently than an APO 3 individual does. It is not that the APO E2 and E4 genotypes are bad; they just require a different nutritional intake to provide the correct chemistry required by that genetic instruction. This correct instruction allows your body to function correctly. Each APO E genotype has an individual set of chemical requirements from food tied to each of them.
Research has increasingly indicated that the APO E gene plays a role in: heart disease, Alzheimer's Disease, diabetes, obesity, gouty arthritis, alcoholism, hypertension, vascular dementia, multiple sclerosis (plus other neurological diseases), chronic kidney disease, Parkinson's disease, autism, cancer (keep in mind that cancer is just a multilevel group of human body system failures over time; it is an advanced imbalance which has been in effect for maybe 30 years or a lifetime),
It is now known that the APO E gene is the number one gene that provides good health if the body is given the correct food or; provides impaired health if the body is given the wrong food. The wrong food chemistry for a particular APO E type can push the body to produce high-level of inflammatory chemistry which can result in chronic illnesses, including cancer. There is a balance within the genotype you have. If you have imbalance within your genotype, chronic disease may occur.
The role of the APO E gene in Cardio and Vascular Disease
APO E4 is directly connected to coronary artery disease, vascular disease, Alzheimer's disease, metabolic disease, probably autoimmune disease, possibly cancer, and maybe a whole host of other diseases. Cardiovascular disease is the number one and number three causes of death in the United States, accounting for 40% of all deaths. Heart disease is America's number one killer and stroke is the number three killer. These diseases can be progressive deteriorating inflammatory diseases of the arteries and vascular system, leading to mass damage of cells, then major organs and eventually whole body systems. This is a gradual process which can begin in childhood, and is now being seen in children as young as five. Once a person reaches a certain age, usually around 40-50 years old sometimes younger, the risk of heart attack jumps dramatically. Following a heart attack, a good percentage of people fail to make a full recovery, and approximately 40% die within a year. Within six years, nearly half become disabled. This is critical since the heart is considered the most important organ in the body. The work the heart does every second for the human body is demanding. So a damaged heart is a damaged life. Every twenty-four hours your heart beats thousands of times - pumping hundreds of gallons of blood.
Many theories have been expressed to help us understand the connection between APO E and vascular disease, coronary disease, and Alzheimer's, yet none are as strong as the one between cholesterol, fat, cardiovascular disease, and APO E. It is the strongest link to this inflammatory process.
SUMMARY OF THE INVENTION
The invention is based upon the insight that knowing your APO E genotype can help you eat the right diet to maintain a safe optimal level of cholesterol in your system. The preferred embodiment of the invention provides a nutritional plan based on a person's individual genetic APO E genotype, which has been shown to be the number one gene affecting diet, cholesterol, heart disease, vascular dementia, Alzheimer's disease, and chronic illness, possibly autism, Parkinson's disease, and other neurological diseases. It is a nutritional plan that focuses on the right percentages of macronutrients for each individual's genetic type. That is, the invention comprises a nutritional plan that provides the right fat content with the correct type of fats; the right carbohydrate content with the correct type of
carbohydrates; the right protein content with the correct type of proteins; and the right caloric content for the individual's needs.
BRIEF DESCRIPTION OF THE DRAWINGS
Fig. 1 is a chart showing a nutritional plan based on a person's individual genetic APO E genotype according to the invention.
DETAILED DESCRIPTION OF THE INVENTION
The preferred embodiment of the invention provides an APO E gene micro and macronutrient nutritional recommendation, i.e. the APO E gene diet (see P. McDonald, The APO E Gene Diet. www.ApoegeneDiet.com), which is a nutritional plan based on a person's individual genetic APO E genotype. The APO E genotype has been shown to be the number one gene affecting diet, cholesterol, heart disease, vascular dementia, Alzheimer's disease, and chronic illness, possibly autism, Parkinson's disease, and other neurological diseases. It is a nutritional plan that focuses on the right percentages of macronutrients for each individual's genetic type. That is, the invention comprises a nutritional plan that provides the right fat content with the correct type of fats; the right carbohydrate content with the correct type of carbohydrates; the right protein content with the correct type of proteins; and the right caloric content for the individual needs.
Most people are familiar with diet books that provide only one macronutrient change recommendation. That macronutrient is fat, and usually such books recommend greatly reducing or removing the fat content from the diet. This is incorrect because certain genotypes need more fat. Another very critical misconception regarding nutrition is not realizing that fat generally comes packaged with protein, unless the proteins are processed out. There are a whole host of processed foods that contain man made fat that we can not easily identify. So we need to understand the whole picture to make an appropriate nutritional recommendation for the individual.
Fig. 1 is a chart showing a nutritional plan based on a person's individual genetic APO E genotype according to the invention. The APO E gene diet, which is a part of the presently preferred embodiment of the invention disclosed herein, is a nutritional plan that does the following:
• Uses all three macronutrients, i.e. carbohydrates, fats, and proteins, as they relate to a person's individual genotype.
• Takes into account total calories. Excess calories consumed in any diet are stored in the body as fat, no matter what food source.
• Focuses on foods that do not cause inflammation and that are easily recognized, broken down, and cleared from the body.
• Focuses on choosing foods from a whole food source whenever possible. We reject highly processed and preserved foods. The further away we get from the whole food source, the more likely the potential harm to the body.
• Encourages the appropriate consideration of patient/provider partnership.
We feel that choosing a healthcare professional trained in the field of nutritional medicine is most appropriate.
• Encourages use of regular blood chemistry evaluations, plus regular physical evaluations, to help make recommended changes.
• Does not just look at nutritional recommendations independently, but takes into account the mind, body, spirit, and environment as it relates to nutritional and fuel requirements.
• Recommends an individual exercise program as it relates to the individual genotype.
• Recommends the appropriate management of stressors in a person's life and gives proven gentle therapies to aid with this process.
• Recommends the appropriate use of supplementation and aids in the appropriate choice of these supplements.
• Focuses on foods which stimulate the body's innate healing as it relates to the body's internal genetic instruction.
• Makes use of the philosophy of integrative medicine with its healing-oriented medicine counsel that takes into account the whole person, i.e. body, mind, spirit, environment, and lifestyle. It emphasizes a supportive, caring, therapeutic relationship and makes use of all appropriate therapies, both conventional and alternative.
• Supports the philosophy that good medicine should be based in good science, be inquiry driven, and be open to new paradigms.
• Supports a philosophy that neither rejects conventional allopathic medicine nor accepts alternative therapies uncritically.
• Encourages the use of natural, effective, less invasive interventions whenever appropriate.
• Uses the broader concepts of promotion of health and the prevention and treatment of disease and chronic illness.
• Encourages patients to seek appropriately trained practitioners who are models of health and healing, and are themselves committed to self- exploration and self-development.
• Is committed to making changes to its nutritional recommendations as reliable new researched information is discovered.
The APO E diet focuses on nutritional recommendations based on a person's APO E genotype. These diet guidelines are designed for use in combination with a person's complete healthcare solution. Each recommendation is a part of a full- prevention program.
There are two parts to determining the APO E diet plan that's right for you.
1. The calorie calculation for activities of daily living
2. Identifying your individual APO E gene nutritional recommendation.
Step 1 - The Calorie Calculation For Activities of Daily Living
Calculation of individual daily caloric needs for two basic activity levels:
1. Normal activities of daily living caloric requirement. These are the calories your body requires to sustain your typical daily activity.
2. Plus add additional calories to your daily exercise session, such as an exercise program or energetic activity that requires additional caloric use. Examples of added exercise sessions: 30 minutes of running, 40 minutes of walking, or 60 minutes of biking. These are calories needed in addition to the calories of your normal activities of daily living.
Here are some methods of caloric calculation to determine approximately how energy your body needs from food each day. Adding these two separate caloric requirements together, is a good way of determining what your total daily caloric needs are each day. These calculations provide you with the approximate amount of calories your body requires each day, based on your weight and height. The best way to change the quality of your body is to give it balance with calories you take in and calories expended.
The human body needs a certain amount of energy, which maintains basic functions. This basic rate is called a basal metabolic rate (BMr). Approximately three quarters of the body's energy is needed to support the metabolic cellular function. This includes such activities of the cardiopulmonary systems and maintaining body temperature. It is difficult to get an accurate calculation of a person's BMr, however a practical way to calculate your BMr is to consider a bio-impedance test. This is an accurate method and most convenient method of evaluating body composition, which gives you your daily caloric requirement.
The body composition bio-impedance test works on the theory that carbohydrate stored in your body, called glycogen, is stored in your muscles and each glycogen molecule brings three water molecules into the muscle. The more muscle you have, the more water you are able to store. The scale measures how much water you have in your body based on bioelectrical impedance. Because muscle and fat have
different amounts of water, the body composition scale is able to measure the composition of these three components, i.e. fat, water, and muscle.
A bio-impedance test gives you your daily caloric requirements immediately. If you do not have a bio-impedance test available to you. You can calculate your needs by using the following calculation. For males, multiply current body weight by 10, then add 2 x the body weight.
Example: For a male weighting 150 Ib: 150 x 10 = 1 ,500 2 x 150 = 300 1 ,500 + 300 = 1 ,800 calories per day. For females, multiply current body weight by 10 then add 1 x the body weight.
Example: For a female weighting 120 Ib: 120 x 10 = 1 ,200 1 ,200 + 120 = 1 ,320 calories per day.
Normal Activities of Daily Living Calorie Calculation For: Low level activity, Medium level of activity, and High level activity. Keep in mind these are approximates.
For low level activity (exercise 1-2 days a week): Take your weight x 14 to get an estimated requirement.
Example: 130 x 14 = 1820 daily calories needed per day.
For medium level activity (exercise 3-4 days a week): Take your weight x 16.
Example: 130 x 16 = 2080 daily calories needed per day.
For high level activity (exercise 6-7 days a week): Take your weight x 19.
Example: 130 x 19 = 2470 daily calories needed per day.
One pound of stored body fat is equivalent to 3500 calories. If you reduce calorie intake by 3500 calories in a week, a predicted 1 Ib. of stored body fat is used. This happens only if the body is given the correct types of foods and the correct timing of foods, which is accomplished by eating nutritious food in adequately spaced meals throughout the day; and by not skipping meals.
Step 2 - Identifying The Correct Types of Foods
To help you identify the correct diet type based on your APO E genotype: Find the recommendation for your specific APO E. If you have not yet been tested, consider getting a APO E genotype test. Do not use any of these nutritional recommendations unless you do know what your APO E genotype is. Only then are you able to know what plan is right for you.
Example: If you are an APO E 2/3 and you follow an APO E 3/4 diet, you put your body at a deficit and you can cause imbalance within your body. If this is taken to an extreme, and the wrong diet is eaten for a long period of time, you can cause a disease state.
Detailed APO E nutritional recommendation
APO E 4/4 Nutritional Recommendation
Carbohydrate: (Short term fuel) Carbohydrates come mainly from complex carbohydrates with low glycemic load, regulated by a high fiber content.
Protein: Proteins come mainly from a plant protein source.
Fat: (Long term fuel) Fat comes from a monounsaturated and or a polyunsaturated source only. Strongly consider avoiding all saturated and trans-fat sources. Remember to stay with the correct fat percentage content of this dietary recommendation.
Food timing intake: Food is to be eaten for optimal fuel delivery spaced over a 24- hour period; eat every three hours while awake for optimum food intake. This ensures an adequate blood glucose level at all times.
APO E4/3 Nutritional Recommendation
Carbohydrate: (Short term fuel) Carbohydrates to come from mainly complex carbohydrates with low glycemic load, regulated by a high fiber content. A high fiber
content in this diet helps slow down glucose release into the blood stream. If coupled with a small amount of monounsaturated fat from a plant source the stomach emptying is delayed and blood glucose is prolonged and stabilized.
Protein: Protein source with this APO E genotype comes mainly from a plant protein source, with some consideration to additional protein sources, preferably from the omega 3 fish source. Pay close attention to the recommended serving sizes, and leave adequate amount of fat clearance time in between eating fish or any animal protein with saturated fat content. Keep in mind that protein and fat come packaged together.
Fat: Fats come mainly from monounsaturated and polyunsaturated sources. Avoid all trans-fat. A limited saturated fat source can be considered but, once again, pay close attention to serving sizes and adequate amount of clearance time in between consuming fish or animal protein containing saturated fat.
Food timing intake: Food is to be eaten for optimal fuel delivery spaced over a 24- hour period; eat every three hours while awake for optimum food intake. This ensures an adequate blood glucose level at all times.
APO E4/2 Nutritional Recommendation
Carbohydrate: (Short term fuel) Carbohydrate to come from a balance of complex carbohydrates with low glycemic load.
Protein: Protein to come mostly from a plant protein source, with some consideration to additional protein sources preferably from the omega 3 fish source. Paying close attention to serving sizes is important. Leave adequate amount of clearance time in between fish or animal protein intake.
Fat (Long term fuel): Fat is to come from a combination of fat source but mainly from monounsaturated and polyunsaturated sources, once again paying close attention to serving sizes and leaving adequate amount of clearance time when a saturated and trans fat food has been consumed. This genotype combination contains an APO E 4, so you need to be mindful when making fat and protein choices.
Food timing intake: Food is to be eaten for optimal fuel delivery spaced over a 24- hour period; eat every three hours while awake for optimum food intake. This ensures an adequate blood glucose level at all times.
APO E 3/3 Nutritional Recommendation
Carbohydrate: (Short term fuel) Carbohydrate to come from complex carbohydrates with low glycemic load, regulated by a high fiber content.
Protein: Protein to come from a mixed protein source, with some consideration to plant protein, omega 3 fish, and some animal protein. Even though the APO E 3/3 has two neutral genotypes, we still need to pay close attention to serving sizes and leave adequate amount of fat clearance time in between each animal protein intake. Animal proteins contain saturated and natural occurring trans-fat's, e.g. dairy products, beef and lamb etc. However these protein-fat combination foods are still difficult for the body to clear and use.
Fat: Fat content is to be limited to 25% and mainly come from monounsaturated and polyunsaturated fats, and some appropriately timed exposures to animal fat sources can be considered. However pay close attention to serving sizes and leave enough fat clearance time in between animal fat and protein food intake.
Food timing intake: Food is to be eaten for optimal fuel delivery over a 24-hour period, e.g. every three hours while awake. When eating fat and trans fat, give enough fat clearance time before exposing the body again to these type of inflammatory fats.
APO E 3/2 Nutritional Recommendation
Carbohydrate: (Short term fuel) Carbohydrate source to com from only complex carbohydrates with very low glycemic load, regulated by a high fiber content.
Protein: Protein to come from a combination of protein source, with some consideration of protein sources preferably from the omega 3 fish source, with some intake from animal protein. Pay close attention to serving sizes and leave adequate amount of clearance time in between animal sources of protein intake.
Fat: (Long term fuel) Fat to mainly come from monounsaturated and polyunsaturated sources, with some consideration to saturated and limited trans- fats.
Food timing intake: Food is to be eaten for optimal fuel delivery over a 24-hour period, e.g. every three hours while awake.
APO E 2/2 Nutritional Recommendation
Carbohydrate: (Short term fuel) Carbohydrates to come from only complex carbohydrates only with very low glycemic load, regulated by a high fiber content. Avoid all high glycemic load foods.
Protein: Protein to come from a combination of protein source, with some consideration to additional protein sources preferably from the omega 3 fish source, with limited intake from animal protein.
Fat: Fat mainly comes from monounsaturated and polyunsaturated sources, with strict consideration to cholesterol food intake and some consideration to saturated fats. Once again pay close attention to serving sizes and leaving adequate amount of saturated and trans fat clearance time in between animal fat intake. Saturated and trans-fat's are very difficult for the body to clear. These fats are inflammatory fats, and need a lot of time to clear them in between intakes.
Food timing intake: Food is to be eat for optimal fuel delivery over a 24 hour period, e.g. every three hours while awake. This pattern of food intake ensures an adequate fuel and blood glucose level at all times.
The Human Body's Toxin Clearing Ability
The following discussion describes your body's toxin chemistry clearing ability according to its APO E genotype. The APO E gene describes your body's ability to transport nutrition and its ability to cleanse itself. This discussion provides information about the capacity of each APO E genotype and its ability to affect disease in the body from the chemical it can or cannot clear. Each APO E genotype has a different capability to clear chemistry and toxins from the body. What this
means is that we need to understand this capability and protect our bodies accordingly.
Each of us has two copies of APO E, which are:
2/2 2/3 3/3 4/2 4/3 and 4/4.
We know that the APO E2 has the ability to clear chemistry from the body a lot easier than either the APO E3 or E4. So the combination of the two genes we are given from our parents determines this ability. APO E2 has a good ability to clear toxic chemistry. APO E3 has some ability to clear toxic chemistry. APO E4 has no ability to clear toxic chemistry. So you can see how the risk of disease changes with each genotype. Table 1 below shows each APO E genotype's ability to clear chemistry.
Table 1. APO E Genotypes Toxic Clearance Ability Rating
2«'2
ApQ E 2/2 Clea rs JC
5.'3
ApO E 2/3 Clea rs x3
3, ! 3
Apo E 3/3 C lea rs x 2
Ape E 2/4 412 C lea rs x 2
4f3
Apo E 4/3 Clea rs x
How the Body Uses Fuel
Each APO E genotype has a specific need for certain types of fuel and a correct proportion for the combination of fuel. The natural tendency to use higher amounts of certain macronutrient (food types) over another food type is becoming clearer as food research continues. Food comes into our mouths and goes to the stomach where it gets broken down enough to be absorbed into the blood. Food either gets used immediately or stored for later use. Some food cannot be stored and so is excreted or removed from the body via the kidneys or bowel. What determines the immediate need for the fuel being eaten is the body's historical engine activity need for fuel, or its hormonal and chemical requirement at that particular time. The body determines fuel requirements from past chemical need and behavior. The body has built the appropriate amount of complex fuel-using enzymes inside the body as it has needed in the past. This is what we call our metabolism or metabolic rate. The body builds its level of metabolism activity from something called mitochondria. These mitochondria are found in cells where they make enzymes b y
changing food into energy. This occurs through adenosine triphosphate or ATP. When you use a muscle, a series of chemical reactions uses ATP to produce energy.
Anaerobic (without oxygen) muscle movement occurs for a short period of time. The chemicals required are sugar-type fuels or short-term energy called glycogen. Oxygen is not required. Some fuel is stored directly in the muscle and is rapidly changed to glucose if an immediate source for fuel is needed. Muscle movement over a longer time period is called aerobic movement. For this long-term movement oxygen is required. The making of these aerobic enzymes by repeating the aerobic activity is necessary to access the body's internal fuel tank - our fat stores.
The body can access more than one energy pathway for aerobic exercise movement. First, carbohydrates in the form of glucose (short-term fuel) are used. Then the body switches over to its long-term storage tank and uses stored fat (long- term fuel). This only happens if the body has the ability to access this stored fuel from muscular aerobic enzymes. The body has to create those aerobic enzymes. If you are a weight lifter and do lots of anaerobic exercise, you build the enzymes in your muscle that use glucose. If you are a bike rider or runner doing a lot of aerobic exercise, you build aerobic enzymes in your muscle and are a long-term fat fuel user. Each person has the ability to make changes as to how their body uses fuel, by changing their muscles' chemical makeup.
How does this relate to the APO E gene?
Each genotype combination expresses a preference for different types and combinations of fuel from the food you eat. Human genotypes have very specific preferences:
APO E 2/2 Prefers more long-term fuel.
APO E 2/3 Prefers more long-term fuel.
APO E 3/3 Prefers a balance of long and short-term fuel.
APO E 2/4 Prefers a balance of long and short-term fuel.
APO E 3/4 Prefers more short-term fuel. APO E 4/4 Prefers more short-term fuel.
As we have discussed, the APO E gene is the gene that directs cholesterol and blood fat, so it is highly recommended to have your cholesterol and triglycerides evaluated at the same time as you are tested for APO E gene type. Consider being tested for the seven subtypes of LDL (bad) cholesterol and the five subtypes of HDL (good) cholesterol. A complete advanced panel can be tested, so you can see the full picture of your blood chemistries, not just the tip of the iceberg, as we commonly see in general medical practices.
The Six APO E Genotypes
APO E 2/2 Genotype
Macronutrient recommendation: Fat 35%, Protein 15%, Carbohydrate 50%.
This genotype can encourage high cholesterol plus high triglycerides and very low density lipoproteins (VLDL) with poor nutritional intake. A specific cholesterol condition called Type III high cholesterol is seen in this genotype. Typically, we don't see a problem with this genotype unless a person has a triglyceride level above 150 mg/dl. A high triglyceride level is encouraged by having a high body fat percentage primarily due to excessive trans fats, over exposure to saturated fats and high exposure to polyunsaturated oils and margarines excessive omega 6' sources, using monounsaturated and omega 3 fat source, coupled with excess simple carbohydrate and excessive calorie intake, plus poor exercise habits. Alcohol is also a significant negative factor for this genotype. Note: this genotype requires a very specific exercise program.
Recommended Guidelines:
• Work with your medical provider to check your basic and advanced blood lipid (blood fat) levels.
• Have a body composition test done to evaluate your percentage body fat and lean mass.
• Keep your LDL cholesterol below 70-100 mg/dl. (Patient specific)
• Keep your triglyceride level below 150 mg/dl. • Avoid taking any medications that increase cholesterol or triglyceride levels.
APO E 2/3 Genotype
Macronutrient recommendation: Fat 35%, Protein 15%, Carbohydrate 50%.
This genotype is considered an abnormal variant. We tend to see little influence h bad cholesterol unless a person's diet is high in excess calories coming from inflammatory fats with excessive trans fats, over exposure to saturated fats and high exposure to polyunsaturated oils and margarines excessive omega 6' sources, using monounsaturated and omega 3 fat source, plus especially excess calories from simple carbohydrates. So we tend to see increased risk of heart disease if there is excess body fat due to increased excessive calorie consumption and poor exercise habits. Once again, ensuring triglyceride levels are normal and evaluating all types of cholesterol markers is vital. A significant negative risk factor for alcohol can also be seen with this genotype.
Recommended Guidelines:
• Work with your medical provider to check your basic and advanced blood lipid
(blood fat) levels. • Keep your LDL cholesterol below 70-100mg/dl. (Patient specific)
• Have a body composition test done to evaluate your percentage body fat and lean mass.
• Keep your triglyceride level below 150 mg/dl.
• Avoid taking medications that increase cholesterol or triglyceride levels.
APO E 3/3 Genotype
Macronutrient recommendation: Fat 25%, Protein 20%, Carbohydrate 55%.
This genotype is considered a normal or neutral type; it is all about balance. There are no high-fat or low-fat extremes tolerated in this genotype combination. This genotype needs balance in both short-term fuel (carbohydrate) and long-term fuel (fat) content. Remember, all excess calories are stored as fat. Calories should match the body's ability to clear its fuel source. We tend to see metabolic disease when E 3/3 patients fail to keep to a normally balanced diet and exercise. This genotype cannot tolerate a low fat or high fat diet.
Recommended Guidelines:
• Work with your medical provider to check your basic and advanced blood lipid (blood fat) levels.
• Keep your LDL cholesterol below 70-100mg/dl. (Patient specific)
• Have a body composition test done to evaluate your percentage body fat and lean mass.
• Keep your triglyceride level below 150 mg/dl. • HDL >60 and HDL2b >25 for men, HDL2b >35 for women.
APO E 4/2 Genotype
Macronutrient recommendation: Fat 25%, Protein 20%, Carbohydrate 55%.
For all the APO E 4's it is critical to limit ALL inflammatory trans fats, over exposure to saturated fats, avoid exposure to polyunsaturated oils and margarines excessive omega 6' sources, using monounsaturated and omega 3 fat source. This genotype does not typically have a certain cholesterol expression typing, but it is still considered an abnormal variant genotype. Due to the presence of the combination of the 2 and the 4, this genotype must consider balance between the two. We also need to recognize the presence of the APO E4. Fat and protein sources should be mainly monounsaturated and polyunsaturated fats. Plant protein should be considered over animal protein. It is extremely important for people with this genotype to use aerobic exercise to reduce stored body composition, i.e. fat levels. These patients should work closely with a medical practitioner who has had additional training in advanced lipid disorders, as well as exercise science and sports medicine. These patients should be regularly evaluated for all types of cholesterol and triglyceride markers.
Recommended Guidelines;
• Work with your medical provider to check your basic and advanced blood lipid
(blood fat) levels. • Keep your LDL cholesterol below 70-100mg/dl. (Patient specific)
• Have a body composition test done to evaluate your percentage body fat
and lean mass.
• Keep your triglyceride level below 150 mg/dl.
• HDL >60 and HDL2b >25 for men, HDL2b >35 for women.
APO E 4/3 Genotype
First macronutrient recommendation: Fat 20%, Protein 25%, Carbohydrate 55%.
When caloric content of this genotype is elevated above a specific calorie level, the macronutrient percentage changes, due to the body's inability to use a higher percentage of protein.
Second macronutrient recommendation, for higher caloric intake: Fat 20%, Protein 20%, Carbohydrate 60%.
This genotype contains one normal 3 gene and one abnormal variant 4 gene. Clearing fat and cholesterol from the body is hindered. So if we expose the body to excess amounts of dietary fat and cholesterol, this genotype can't remove the excess, which causes stress that, in turn, pushes the body to produce too much LDL. Fat should come mainly from monounsaturated and polyunsaturated sources. The body can recognize and is able to use these sources of anti-inflammatory fat effectively. It is extremely important for people with this genotype to use aerobic exercise . to reduce stored body composition, i.e. fat levels. These patients should work closely with a medical practitioner who has had additional training in advanced lipid disorders, as well as exercise science and sports medicine. These patients should be regularly evaluated for all types of cholesterol and triglyceride markers.
Recommended Guidelines:
• Work with your medical provider to check your basic and advanced blood lipid
(blood fat) levels.
• Keep your LDL cholesterol below 70-100mg/dl. (Patient specific)
• Have a body composition test done to evaluate your percentage body fat and lean mass. • Keep your triglyceride level below 120 mg/dl.
• HDL >60 and HDL2b >25 for men, >35 for women.
Note: research shows an increased risk of developing Alzheimer's disease with the presence of the APO E4 gene, but the E4 gene alone should clearly not be used to predict Alzheimer's disease risk. Research has not shown that APO E4 definitely causes Alzheimer's disease. Many other factors are involved in the development of this disease.
APO E 4/4 Genotype
First macronutrient recommendation: Fat 20%, Protein 25%, Carbohydrate 55%.
As with the APO E 4/3 caloric content, if this genotype is elevated above a specific calorie level, the macronutrient percentage changes, due to the body's inability to use a higher percentage of protein.
Second macronutrient recommendation, for higher caloric intake: Fat 20%, Protein 20%, Carbohydrate 60%.
This genotype contains two abnormal variant 4s. Clearing fat and cholesterol from the body is hindered in the extreme, so if we expose the body to excess amounts of dietary fat and cholesterol, this genotype cant remove the excess, which causes stress that, in turn, pushes the body to produce too much LDL. Fat sources should be mainly monounsaturated and polyunsaturated. It is extremely important for people with this genotype to use aerobic exercise to reduce stored body composition, i.e. fat levels. These patients should work closely with a medical practitioner who has had additional training in advanced lipid disorders, as well as exercise science and sports medicine. These patients should be regularly evaluated for all types of cholesterol and triglyceride markers.
Recommended Guidelines:
• Work with your medical provider to check your basic and advanced blood lipid
(blood fat) levels.
• Keep your LDL cholesterol below 70-100mg/dl. (Patient specific) • Have a body composition test done to evaluate your percentage body fat and lean mass.
• Keep your triglyceride level below 120 mg/dl.
• HDL >60 and HDL2b >25 for men, HDL2b> 35 for women.
Note: research shows an increased risk of developing Alzheimer's disease with the presence of the APO E4 gene, but the E4 gene alone should clearly not be used to predict Alzheimer's disease risk, research has not shown that APO E4 definitely causes Alzheimer's disease. Many other factors are involved in the development of this disease process.
Exercise Recommendations
Table 2 below lists exercise recommendations related to the APO E genotypes. Fuel consumption (fat and carbohydrate) from movement and exercise is based on heart rate. MHR = Maximum Heart Rate. Active (lean) mass to be calculated based on Vo2max for additional individual prescription.
Table 2. Exercise Recommendations Related to the APO E Genotypes
APO E 2/2 Exercise prescription: Goal
55% aerobic exercise
45% anaerobic
Exercise Intensity by Heart Rate % (bpm) Carbohydrate % Fat (%MHR)
70-75% MHR 140-150 50% 50%
75-80% M H R 150- 160 65% 35%
80-85% MHR 160-170 80% 20%
APO E 4/4 Exercise prescription: Goal
75% aerobic exercise
25% anaerobic
Exercise Intensity by Heart Rate % (bpm) Carbohydrate % Fat (%MHR)
60-65% MHR 120-125 35 % 65%
65-70% MHR 130-140 40% 60%
APO E 4/3 Exercise prescription: Goal
75% aerobic exercise 25% anaerobic exercise
Exercise Intensity by Heart Rate % (bpm) Carbohydrate % Fat (%MHR)
60-65% MHR 120-125 35% 65% 65-70% MHR 130-140 40% 60%
APO E 3/3 Exercise prescription: Goal
50% aerobic exercise 50% anaerobic exercise
Exercise Intensity by Heart Rate % (bpm) Carbohydrate % Fat (%MHR)
70-75% MHR 140-150 50% 50%
75-80% MHR 150-160 65% 35%
APO E 4/2 Exercise prescription: Goal
50% aerobic exercise 50% anaerobic exercise
Exercise Intensity by Heart Rate % (bpm) Carbohydrate % Fat (%MHR)
70-75% MHR 140-150 50% 50%
75-80% MHR 150-160 65% 35%
APO E 2/3 Exercise prescription: Goal
55% aerobic exercise 45% anaerobic
Exercise Intensity by Heart Rate % (bpm) Carbohydrate % Fat (%MHR)
70-75% MHR 140-150 50 % 50 %
75-80% MHR 150-160 65 % 35 %
80-85% MHR 160-170 80 % 20 %
Suggested Individual APO E Diet Plans
Table 3 below provides a list of suggested diet plans you can use and follow. These plans include suggestions for: Breakfast, Morning Snack, Lunch, Afternoon Snack, Evening Dinner, and Supper. Once you know your actual APO E genotype, go to the section of your APO E genotype, then chose the diet based on your daily calorie requirements.
Example: If you are an APO E 4/3, with a daily Calorie requirement of 1 ,800 calories per day, then go to that section and look at the suggested dietary plan for APO E 4/3, i.e. 1 ,800 calories. If you would prefer a different food choice for any given meal, go to the food group serving exchange table and find a replacement food. The exchange list is based on a serving size. One serving of a food is calculated for one exchange. When looking for a protein source, serving size can change depending on food type. One ounce of cooked fish is "1 " serving. Be mindful of serving size. Milk type products, such as skim milk and soy, serving sizes change due to the type of product.
Strongly consider avoiding all food exposed to or used with antibiotics or supplemental growth hormone, animal byproducts used in the feed or alternative food, animal fed corn or grain feed, and GMO produced food (genetically modified food).
Table 3. Example Diets for APO E Genotypes
APU E 4/4 Eycπing EHJEUUKR
MACRONUTfUENT DIET 3uα wild organic sairaon or hkdc cod
TϊψB ¥Xϊ 2Q¥ϋ, [ 5 IlOTElN 25%, Ofcs, baked potato with skin CARBOHYDRATE 53% 2 tbsp. na-nfat sanar cri^in Sc A 1 ing coαsidcrarions per άa.γ. 1 dbsp. mives
(Sc mindful of serving sizes,} 1 cup stϊsamed brocooli
WKole-gtaϊn tr«axi with avocado (1/8 tes serving}
6 serving paraoas ofpatpAtarch Fluids; Water widi Lemon and fesn mint S 4cτv3ng pordosis of fruϊ: and vegetable
Supψen
Protein. CMled -Sεrawbαry Pottag. - sec recipe
10 serving portions ftsh. or plant protεir. 1/2 cup noπfsE ke cream
Fat Fluids; Water sntl Chamomile h-αai (ra
4 serving pardons and -.r.flaairnatory fet
2 sers'ϊng pardons of desserts
BetidSdal lύa foods- amtsining euKndal caJoriϋs CarfaoJbytlrates caiboh} drate, protein and fet. 6 serving pordcuis of graici/stsuch
B «er»ύng pardons offru.it and VKgesablc
APO E GENE DIET 4/4 1600 KCAL DAY OME EXAMPLE MEAL PLAN
10 s:r$iag po t ions fish ur plan: protein
Breakfksϊ:
1 sSάcε whok-gmLcL toast
] tbsp< organic nut buster 4 sHϊiπg paitiarui and -Inflammatory' raε
I mnsdium oxaiige 2 sen' ing pardons of desserts
Ber-dErisl fan foods - conteiriisg essεndal
1 ccφ noofat milk
Huick: Waxr ar:d/»r Grecti, Black, Red, cύαήss
&r White Tea carbohfdrate, proseiu arid IaL
APO H High. Quality Multivitamin APO E GEME DIET 4/4 16m KCAL
Morning Snack; DAY TWO EXAMPLE MEAL PLAN
] i f 4 cup whale-grain gπmola
1 cup nonfat m soy plain yαgusτ
1 /2 cup nonfeϊ cottage chtxse
Lanth: 1 /2 baϊiaBa.
2 iliαsϊ whαle-graLn bread 1/2 organic whole-grain bagel
3 ώsp. fat-fee mayoiuiaiAe 1 dbxp. local csrgank: honey Jβz sliced chicb-π breast *"
* *
Fluids: X^ater and '
Its: Giei-n, fed, Black, Lertucf sjcl sliced
Lemon Ire WaSe? ~ seϊ rcripe
MernoaB Snack: Apple, medium
1/2 cup πociias cottage cheese 1 dbsp. nut butter
1/2 CUp €Sf BOtS Lunch:
1/2 cap chϊiiy oosrnatocs
1 whole-wheat pka basal
Fluids: Water and Groan, fed, Black-, or
Wkϊte ' Iki Shredded leεtαce and sliced tomsm
3»z chicken bκ33sc scrips Afternoon Snack:
1 U2σ/. Law fac say cheese-, ihreddbd ' Ihil mix iO almcmcLs, I /4 cup
2 tbsp. aionfet Caasar dressing cranberries, and 1/2 nip oat bran nuggets Huids Orange Sparkling Water - sse ϊlukk Japanesϊ - MaidnTea - see recipe recLps
.Evening Dϊrjneπ
Afternoon Snack: Cs ' rjlkdlbrtyaki Tuna
Cairo. sød ϋuαoniber Yogurt Salad - «ee 1 ω cup black beans tireiTL sήad {spinadi, chcrrj r tømatoes,
7 whαle-grain crackcis cAbage, sh∑addfid canots ^ etc)
Fluids: 1 cup tureen Lavender Mine " lea Cihaϊdonnay soy ilresang, 1 tsp. olivt: oil
- see roripe
Evening Dinner SpsikJing Lime Juice Water - sue recipe
Shiitake Mushroom and. Spinach Lasagna Fluids Hot Decaf Peach Greεrilea - see
- seϋ recipe recipe i tbsp, parrraesn cht*ess.'
1 slice fustic wrick-grain Isre∑ud SupfHϊK
I cup steamed, spiuach 1 cup sπawbemes
Fluids; Chsmam ' άc ' lea with essence of IcK angel food cake
Rosehips and lemon
APO E GENl DIET 4/4 ifiOO KCAL
Sapper: DAY FOUR EJCAMPLE MEAL FLAN
4 Jew fat raspberry ginger cookies
1 cup nocfei milk Breakfast:
AI 5 O H Scottish Oats - sea; recipe
AlO £ GENE DIEfI ' 4/4 HSOO KCAL 1 cup nonfat rrsilk
DAYTHREE EXAMPLE MEAL PLAN Huick: Waϊtar and Gretrri, Red, Black » «κr
WliitL* ' Iea
Breakfast: AI 5 O H High Qualiεy Mol:iτitarπiπ fcarπblai egg whkes or J /2 rap egg
Mornirtg Snack:
! sllcff whole-grain mz λax 1/4 cup whole-grain granαla
! cup riorfat yogurt
I
Lunclit rluϋ: Waseϊ and. lea: C«rc^, Kcci, Black, 1 whole-grain pica bread
3ϊ*z Water I'kckϊt lkna
Al 5 O £ High QuaJϊϊj'Multiviia.rπiϊ] I ώψ. light mayiiiuiaLse (made from moncaιnsatusratκd rat)
Morning Snack: Lettuce, otiioris, and εømatoϊs
1/2 cup παnikc cocsags cheese Fluids Hibiscus Sparkling Waαs - se-ε
1/2 cup bltifiberris rϊcipe
Fluids Wltiti' and .Mir.: ' lea - SEC recipe
Aftenieioa Snack:
Lunch: 1 jserving soy dicese
California :«fu salad - SL'C rccipff 1/2 cup organic grapes
1 scrviπ.g grapes ϊ[ukLκ Hot tlin j »ϊr Green 'lia- see recipe
1 cup noniar milk livening Dintiϋr;
Fluids Iced Lemon WSEUγ - Hot Green ' Whøle-wlseat Spaghetti Pasta ϋinr.er - sec
IiaspbiMiy Gir.ger lea recipe
1 tbsp. graced, say cheese APO E GENE DIET 4/4 180G KCAL
Orgastic Mixed Giraui* Salad ~ see recipe Serving 'coπήdtTsύons pet day,. (Bc min.dfi.il u-Fserving siz£s<)
Supper:
3 srαal] jpiigHfsr.&p coukiitss - see recip:. ■ ate
? ierving portions of grair./starch
APO E GENE DIET 4/4 16W KCAL 9 serving poittααis of fruit and
Brcakfast: 11 serving partialis fish or plant protein * "*
•Scrarπbie-l eg^ (1/2 cup egg substitute)
Creamy saisa Fat
1 slice wfaαle-grain toast 4 serving portions and - itiflaπuuatory
1 tbsp. honey
Fluids: Water and Green, Rtrd, Black, or 2 serving portions deserts
White Tea Beαεhcial fiiπ ftjocls- coαtsϊnibng essential
APO E High Quality Mukiviiεuπin calαrk's carboh^<dl£ate, protein and fat.
1 iervϊng soy cheese Fluids: Hϋt peach tea
Lunchi
JapaiiOL 1 α)fu salad - s*x recipsr
Medium appkr
! cup πoafet railk riuids: Ic∑ά Green Tea. with Lemon
Afternoon Snack:
Carrot and Ciicuntfaer Yogμrc Salad - see recipe
7 whole-grain crackers
Fluids : Hoc White ' lea with Cranberry
- s«z .
Evening Omnen
Grilled LIrπe Halibut - see reαpe
I 1 BiJJS baked potaso - ^e recipe
Saked rosemary squash, zucchini, and coπiatixis - set* recipe riuiεk Hut OrangE feel " lea
Sapper:
I ( 2 cup Apple βluebεxry Crurnble - set recipe
Fluids: L g.ass ϊcc cald noofiit ui&k aiad
HOE Oiamαmik Rase ft?a! ' Isss. - see recipe
APO E GENE DIEI ' 4/4 ISOO KCAL i sllcx whαl .-grain, toast pr whole vhcaϊ DAY ONE EXAMPLE MEAL PLAN torrϋla i dbsp. oTgjsr.sc honty
Breakfast: rluLck: Waccx ar.cl Green, Itdj Black, or
2 slic s whale-grain oat flax sosst White Tea 1 tbsp. hor.ey APO H High. Quality Muidvitamiπ
1/2 cup blueberries
3 /2 cup sαqpπύlk Morning' Søadc
Fluicis: Waser and/or Green, Black, Red, Sulcana Carrπt Coisslaw - see recipe or White Tea Soy cruiesu
MO E High. Quality Multivitamin
Lαncti
Mαraing Snack: JapajjEse safu salad - «se recipe
1 ( 1 cup cherris Medium app«
1/2 cup cc-KCige cheese αr yogur: 1 cup nonfat roilk
Orange Sparkling Water - «ee recipe
LtinsJiE
VegjSTjariar. races - see recipe λftemocK! Snaci.:
Ssl&a cream - see ieripe Carrot and Cucumber Yogmc Salad - sec
I 4
IuItIs: 1 cup low fat Mjpnilk and Lemon r≤cipϊ ice Cϊϊeea lea - .see recipe 6-7 wπok-wlicaϊ cradken
Sidsπa C Jarrot Cingsr Colcsslaw - sae Grilled Lemon GingfrTraat fccipi: 3Oϊ baked potato
4tm wJioliB-wheat pr^tzek Roasted Zucchini aad isrαatxϊϊs
YlI cup dieπy coiiiatoes
Supper: fluid.?: Apple Spiced Ci recti lea
1/2 cup Appb rlliiebcπy Crumble - ses
Evemϊag Dinner Kcipf
3Oϊ Wild €iilleti Halibut 1 cap ncrafet milk
3oz ϊjakttl poato wich skin sour -cπsim A1*O E GMKE DIET 4/4 1800 KCAL 1 thsp. chives DAYTHlEE EXAMPLE MEAL FLAN 1 cap sfxamed. bmccolL Breakfast: Whαie-gR-ϋr. bread with avacadø (I /S 6-inch cci-rii tortilla serving 1/4 cup εgg substitu&r fluidi: VS^aaer with Lemon and fttsh mint 1 ! /2uz ikc~frcc cheese
Supper: 1/2 cup iaJsa cream- see jccipe
ChiU.Lt! StTawtierry Potage - see recipe rluids: Wasa: and Green, Red, Btaεk > αr
1/2 cup tionfiit ice cieam White ' lea
¥lmύs: W&ϋ_-r and Chiamomuc heibaj ;aa APO E Higli Quality Md.;ivitκ.rπiπ
AlO E GENE MET 4/4 1800 KCAL Moxning- Sπiacit;
1/2 cup rtϋP-fa: cotmgi cheese DAYTWO EXAMPLE MEAL PLAN
I /2 cup blueberries
Bredkfksti Fluids: Wlirte and MIn; lea ~ see recipe
Sc-arπbk'd q^s (1/2 cup egg aubscituϊe)
Sska cream - see recipe
L.nπ.ch.1 ATWBGHDD. Sπadb
2 jJk-5 whole-grain bread. 1 living soy cheese
3oz tuna ] /2 cup organic grapes
Onions, to-πasα, and lettuce Huads: Hcrt Ginger Gzeen ' lisa - see recipe
1 ώsp. fkt-fϊβ: rnayoariake
Huids; lord Lsmun Water (don't: forger, co Evening Dxiinerc consider using a crystal glass) Whde-whcat Spsghsiti Pasta Dinner - see rucdipe
Afternoon -Snacks 1 tbsp. gratsd. soy chee«: Trail mix; 10 almonds, 1 /4 cup Organic Mixed Greens Salad - κ:e recipe cranberries, and 1/2 cup oat bran r-uggeα Fluids: Ifecaf MaiEcha ' Ica - see recipe Suppers
3 small ging-iHnap cookies - see ϊccipc
Evening Dinners
Lime and tosnatø grilled Sea bass APO E GENE DIFF 4/4 1800 KCAL
2/2 cup black faeara, DAY FIVE EXAMPLE MEAL PLAN
Grcεn salad (spinach, cherry tomatoes, firealsfests cabbage, shredded carrots, -tc}
Scrambled isggs { 1/2 cup egg substitute)
Chasdαnnajf soy dresang ^ 1 tsp. olive oil
Creamy sd.ua. - see icdpe
- sesr iBcipe
1 .slice whoitf-grain oαasc
J'ILLLCLK: ispaiklitig Li rat: Juice Wate and.
Ho: Dfcaf Peach Green Tea - ice recipes 1 ribsp. honey
Fluids: Water a^aci Greeα, Red, Black, or
Smpper: White Tea cup scrasybcrrii Al 1 O E High Quality .VltJcivitsinin
Iocs
.Morning Snack:
AFU E UENE DIET 4/4 1800 KCAL. Sultana Carrot Ginger Coleslaw - sec
DAT BQOα EXAMPLE MEAL PLAN
1 4eτviag soy chε∞
.Scottish aars Lunch:
I cup ijoπikt roilk Japanese εαfij. salad - so: rscipc ϊ4uick: Wao-T ar.d Gxeen, fed, Biack;. ur Medium apple
White lea 1 cup nonfat milk
AIH3 H High Quality MαJάvharπiis l'luids: tend Green lia wήch Lsanun (
Don\ forget to use your cjysizl g.3£&}
Morntng Snack;
1/4 wfaok-grair. grarsok AftcTEJOon Snack:
1 cup nonfat yogurt with, berries Cairat and Cwmmhzs Yogurt Salad. - see rt'cϊpε
Lunch: ϊ whole-grain pita bread
3ta Water Packϊt * lkπa - 4« recipe
1 tbsp. light raayør.π.aise (madif from monounsauir uced. far) Evening Diaffisn
Lertuα: (]tem;iine;, spring oniαr.s, aud Grilled Lime Halibut - sic recipe romatcϊcs Paπλ Baked tfosatα - SϊC recipe ϊiuiik : Hibiscus Sparkling Water - see Baked HKemsry squash,, zucchini, snd »τπ.a.toϊs - se_ rcdpe
Hat O range l\*e_ Tea
Supper:
1/2 cup Apple Biucbeny Cram ble - see reaps.*
Mut-cis: 1 glass ice caltl aonfe: milk sue!
Hoc Chamomile fose Pcml " lea - see recipe
APO E GENE DIET 4/4 20ø§ KCAL, DAY ONE EXAMPlJE MEAL PLAN 1 cap low fa chocolate frozen jαgμiz ϋervϋsg cor-sideiarians per tlajt rbldb: Water and Chamomile hcAai cea (9c πiindfui of serving sixes,)
Al^O E GENE DIET 4/42røQ KCAL
Carbe fnftirates DAYTWO EXAMPLE MEAl PLAN
S serving pardons ot grain/starch
10 serving ponaoiis of Ertiϊ: and vegetable Breakfast:
1 whole-grain bsgel
Protein 2 medimπi egg whites
13 serving portions F.sh or plant protein. * * l/2 haaana
1 tbsp. honey
Fat
I'liiicls; Water isati/or Clr^en, Slack, Red,,
5 serving pαiάoais and - inflammatory fats or Whits lt*a
2 serving portions of desserts
APO E High Quality Muldvitamin
Beneficial fon foods- containing sscπdal calories., caibαhydraεεs protein and. fa. Morning Snacki
1/2 cap chemes or λcftγ ■ xtmz.tαes
Breakfast:
1 /2 cup noπfcε cxjasige ώeese i cup oatmeal
2 ϋ.r» r jϊ3gs whok-grain crackers
1/4 cup raisins / ciaαberria
1 cup Hut GtcenTcs ( Dor.'c fijrgc: to
1 cup nonfat milk oi sαymilk canadei a bone ώim cup)
Kuick Water aπdLW Green., Black, Red,
«r White lea LsiHch:
AL 5 O E High Quali:y Mukivitaraiπ 1 whole-grain bun or bread 1 garden or veggie burger
Morning Snack; Lrcruce and tomato
GiaaαLa mix: 1/4 cup low Jkt g^ar.ota, 8-
1 Asp. fa-fiϊc inavonnaisε
IQ chopped waiαuss, and. 5/4 cup d.ricd
1 1 f2oz IOTY fat søf cheese apricots
1 «:r * 'ώg kiHiV far canak mayønnaLsc
1 cup nonfat yogurr
4 gifica or black olives
Lunehf 1/8 serving avocado
VcgeEariaii τscoh - sett recipe 1 cup Jionfa milk
Salsa cseam - Ktt 1 rccipϊ Fluids: Oran^ Sparkling Water - ϋes.*
IHcesh apple - mt'dium she recipe
Wuids I cup nonfat or skiiu imlk and (DeEαitely consider a crystal glass)
Lemon ke Gccen. lea - sec recipe
Aftκri3θon Sraack:
AfternσuFi Snack: 1 cύψ AI 1 O E Skakfi Ib Ci o - sex: recipe
Black bean soup
1/4 cup chπrv ciiπiatoss Evening Dinner: Grilled Alii tuna widi hisεk. beans fiuiik Apple Spksd Cϊreen 'fe. Whole-grain oar. flax red! or bread
Evening Oimntn Rαastetl Squash, Grssn beans, zucchini
4 CKZ Garnish Game Hen and tomaixjcs
3o3E baked poεato with dάn Hulcls: Iced or Hoc - Black Currcnr Green.
1 ,5oa nonfiit chtiess έtss.
1 tbsp. chivea-
Suppcπ
3 small gingiT CEXjkks lemon and
AIO E GENE DIET 4/4 2000 KCAL DAY THREE JEXAMFLE MEAL PLAJSf 1 ααp blackberries loz ajijprl iαotl take
Breakfast: ich corn tarty a A1*O E CiENE DIET 4/420θO KC4L 1/4 cup «£g sdbstitu-ϊ DAY FOUR EXAMPLE MEAL FLAN
1 I /2oz &~fe:e cheese 1/4 cup saixa αssaπi
1/L/2.CXE SiT f cheese { pepper cbeesK) 1 cup whoh-ψύc. ύvy cef-isi 1/2 cup melon 1/2 sliced banana
2 thsp. Low is sαiij cram (soy) I .cup sαyrrsilk ai αoπrat Jπ Ok Fluids: Waser and Green, Red., Black, or Fluids: Waεer APA Cirern, fed, Black * or
White lia
Al 3 O E Higp Quality Multivitamin APO E Hi|h. Qualisy MuicLvitaxniin
Mαtπώig Sbadb Morning Ssack; 1 αig£_iic apple I Snack Bf ask mis: 1/2 cup organic oat
1 tbsp. ω&curai rajc butcer bran nuggetSt 10 alπioods, and 1/4 cup of
Fluids: White ssd Mine 'lea - saw racipt* your faTOnDL 1 tirkd fruit
Lunch: Lunch:
2 sues; organic whole-grain bread JkH baked pocato 3ακ Tαftj 1 cup Vεgctariao Chili - see recipe
Dϊύons, toraaoj, antl lettuce 3«z fkt-lκat say cbeεse, shx&dd.cd.
1 cup ccKjktd. bioεcoli
Lccaice, or.ioR.Si and tomatoes a Kukk : Hibiscus Sparkling Water - sec recipe
Afteoiaaii finadss Afternoon Snacks
" Ifύi snix: 10 NuIs 1 1/4 cup cranberries, Sultana Csϊrot Ginger Cαleskw - sεs and. L /2 cup oat bran, riugges recipif ! /2 cup rajhniac coπage chϊcsi: fluids: Hot Lemon Ginger Greea Tea - see Decs! - Maccha * Iea - see recipe recipe fiveEsIng Diαneπ Evening ϋianerj ϋliv« Vegetable Spaghetti - ϋβe lira's 5 ox WLkI Salraor. with Turtrscric cumin recipe
I tbsp. parrπesan
I tiseen saJatl (ipinach, cJiexry tomatoes, Wak-sceameti kalci garlic, onion with jkajiia shred Jed carrots, tomatoes and. com
1 slice whcik-giair. bread 1 tbsp. parmessn cheese
Chardoanay Shiibakc fet-frse diεsκing - see irtuids : Ltrmøn Sparkliag Wacer - see κ:cipt" rϊcipϊ
Fluids: SpsrkJing lime Juice Water - see Sapper: recipe 1 cup Apple Blueberry CrurcibLe - «ec
Hot Decaf Peach Green 'lea - see recipe ri-'cipe
Fluids: I cup nonfet, skim, αr soymilk
APO E GENE DIET 4/4 2000 KCAL DAY FIVE EXAMPLE MEAL FLAN
BrcsJdast: ϋcraπijϊed egg whiles or J/4 cup egg substirαts:
1/2 cup &alsa
AlO E Diet Breakfast BΏSCI - see itsdpe
1 tbsp. honey
Fluids: Water and Green, Rgd, Blade ur
White ' lisa
A 1*0 H High Qualky Multivitamin
Morning Snack;
3 HiT£ whαkr-grain crackers ϊ tbsp. πarural nut butter
1 cap πoofat, ύάm, or sαymilk
Lunthi
JapaπeK tofu salad - sue rcciptr
Mediurπ apple
1 cup nonfat cπϊlk fluids: lord Grcεr. lea with. Lcmozi
AfteimαOJi Snack:
Carrot and Cuαudbci 1
Yogurε Salad - sets. rL'cipε
Craabcπy - sec recipe
JEwniiig Dinner;
SJiϋtake Mushroom and Spinach Lasagpa
- see .retipe
I 1/2 cups sceairuet! mixed spinach greens
I tbsp. psπtSEsan. cncsse
1 dice whols-gtair. oat Eax bre-ad
1 cup skim or soycrsilk
Fluids : Ko: Orange Peel lea
Suppen
Fresh Fruit Kur.das - see recipe fluids: I g.aa ice csld nonfat milk and Hot Chamomile RiMe Peεal list - see
AlO E GBNE BIET 4/42400 K.C4L A1 J O E GENE DIET 4/4 24θ0 KCAI,
DAY ONE EXAMPLE MIAL PLAN DAYTWO EXAMPLE MEAL PLAN
Breakfast: Breakfast:
APU E uhake Ib Co - see nxipe 1 nip Scottish Oacrπeal
Whαic-graki bagd 1/2 cup cranberries
1 tbsp. honey 1 cup noiifet milk
1/4 cup raisins t cranberries 1 ώsp. hoji!.}'
! cup nonfk: milk or soymilk Fluid*: 1 W-CeT and/or Green, Black, Red, ϊlukk: Waser and/αr Green, Black, RdL iHT Whitt" lea or White Tea AI 5 U E High Quality Multivitamin
AK " ) E Higb Quali:y Multivitamin
Morning S'nack:
Morning Sisadb 2 ^slices whαie-graiii OSϊ flax hscsd
Granola mix; 1/4 cup low fat gianβla * S- 2 iiisp, naεural nuiϊ butccr
10 chopped walnuts, and I /4 cup dried 1 cup fe-frcs cx)Cta , gE cheese apricots Kukk; Feacli Green Tea - Hot or Cold
1 cup nαr.ik: vanila say yogirt - see recipt'
Lunch;
Ltinchϊ 1 whole-grain hu.n or slice or b'cad
¥egesiiari tacos - see reripe Calϋbmia c»fu salad. - see isεcipe vSaka creaπi - iee recipe Apple, madiiHii
1/2 cup black beans 1 cup nonfat rniik
Fresh apple - medium, skc f IuIcU: Oraugϊ Spaikling Waner - see
! cap nonia£ or sJdm milk rt'ctpe
Mitkis Ice Green lfca - sec nxipe
Afternoon Snack:
Mtcrnoori Snack; Carroc Sulmna. Salad
Vegeariari Chili Cup 6 εairote j? Jicama
7 whαLsf-grain crackssrs 12-14 whoLe-gjain cradceπt
HuIiLs; Iced csr Hot - Apple Spiced Green I'lukk: Sparkling Orάngic ice water,
Ira
Evciiiαg DiϊsnetE fiveπlϊig Diπneπ Or<ιngc ι f Ri*semai)' Mackerel: with
5 Dz lime ginger Halibut almond*
3<»z baked, paste with, skin Mixed Greens
1.5oz nonfat cheese Medium Red pocaaj, baked
1 tbip. chives fluids : lcetl vyater and Hot llaspbiaηr " lea
1 serving τoas:ed 'i"egete.bles ϊluids: Iced λ^%ter vήύi Lemon and fresh λappeπ rrsinε Fresh truit Sundae
Supper:
I cup strawber ies
J oz angel iaoά cak.
1 cup uoπlkϊ: milk
Hi uids; Iced Watsi and. Chamomile herbal tea
APO E GENE DIET 4/4 24θO KCAL, APO E GENE DIET 4/424m KCAL
OM THREE EXAMPLE MEAL PLAN DAY FOUR EXAMPLE MEAL PLAN
Breakfast: Breakfast!
12-inch corn tortilla Blueberry oat ftax muffin
3 ( 4 cup sgg white or substitute Baked apples wedges with honey and
3 az fat-free cheese cinαstmon - see recipe
1 <'4 cup tQinaεo scans Scrambled, efg^ {1/2 - 3/4 cup egg whites
1 uz avocado or sibstitusej
J /4 cup salsa 1 cup nonfat rrsalk
1/2 cup raclnai Orange., meclium ϊluitk: W≤!Ei.τ ar.tl Tea - Cϋrt'en, fed. Black, r-iuids: Fresh Water and Green, Red, or White Black. UT White Tea
Al 1 O E High QmJirp Multivitamin AI 1 O E High Quality Multivitamin
Morning Soack; Morning Snack;
1 organic apple 1 /2 cup Law fey. whoie-gπiln granob. i cbsp. natural nut butter I cup nonfat MTf jrogμxϊ
1/2 cup riorife cottage cheese 1 cup fresh organic stK-Wbcπies
Fluids: White and Mint lea - see recipe
Lunch:
Lunch* APO E piπa
Tuaa salad with :ismato.s - sec recipe Salad Careens
I whole-grain pita br-ssci Fluids: Iced Hibiscus ' lea Sparkling Water
1 cup πoπfc.t trailk - *ec recipe
5-4 tow fat cookies Afternoon Snack: fluids: loϊd l_emon/ Lirtie sparUing ace SiJtana C knot Ginger Coleslaw - s«s.*
WaD-J (ckm't fcsrgϊt a pretty gtassj εtάpe
1 εnp fet-free oesetag. dieese
Aftemooxi Snack: Fiuic-s: Hot Leman Gincser Grrøi " iea - see
Ai 1 C) H I'Vuit Shake Ib Ga - see recipe recipe
Evening Dincier:
SaJmon with. mild, lurmeric Sauce
.Vfediurn red potato with skin
Sttsimed spinach with tomaεoes sad c«ra
Organic rustic whole-grain
Czs.τdoπnsLγ ϋhiϊsύte fat-fee ttr^sing SuppCR recipe 1/2 cup Apple Blueberry Crumble - &ce
Fluids: Sparkling lime Juice
Hoε Decaf Peach Gfreu ' lea - see recipes 1 cup nonfat milk
Supper;
AlO E tiENE MET 4/42400 KGAL DAY FIVE EXAMPLE MEAL PLAN
Breakfast:
Scrambled egg whiεss; or 1 cup egg substitute
1/2 cup salsa.
2 slices whole-grain oat flsx Sαssi
J cup fresh fruit
Fluids: Ire Water and CfeeHj Red,, Black,
&r White " lea
APO E High. Qualiry Multivitamin
I whole-wheat pits bresicl 1 tbsp. locsd o-igaaic horaκy I tbsp. natural tiuc Ijuttcr 1/2 cup raspberries
Lunch:
I whote-graia brtscl or bun
3 jguύar. or v κggie burgtrr
Ljettuct', sliced ramεo , arid oniαm
1 tbsp. &ε-fce rrsa.}ωrιπ.aise
1 1 ilaz kfw scn r fat cheese tresh Pasta - see recipe
1 Medium apple
I cup πoπikε milk
HukLs: ksci Ckeαi lea. with Lemon
Aitemoαo Snack:
1 cup fresh mdons
3 /2 cup cotoigp cheese
HuLdK kec! ør Hot Whioe ' I*a with
Cranberry - κ.τ rodpe
Evening Diπneπ
Sea Bass with Mangø
ItI cup baama-i rice
Spinach, Zucchini and riHπatcjεs
I cup ωot'.i&z milk
Fluids Lemon Iced Waεer
Supper:
Frcsh fruit Sundae ~ ae« recipe l"*luidκ: Hoc Chamomile Røse I'etal lea
~ sec recipe
(Coruader drinJώϊg vour oea ήβm a boac china cup)
APG E GENE DIET 4/4 28θ0 KCAL ^raia brescl DAY ONE EXAMPLE MEM. FLAK 1 cup nonfat nsilk 1 semπg ioaifted vegetsblra
Carbohydrate Fluids: \ψiιter v«dτ Lemon and fresb mint
12 serving porckms of grain/search
14 serving portions of fruit smά vegetable Suppcan
1 cup fresh or irozcn ut£awberriisi s
Protein chopped
14 serving portions Esh or plane protein. lor. vanilla iitigel fiyjci cake
1-tuids: Chamoiωϊl« herbal ~Jia.
Fat
7 serang pardons ar.ti -inflammatory fkc APO E GENE DIMT 4/4 2S0G KCAL 4 serving portions of desserts DAI' TWO EXAMPLE MEAL PLAN Beneficial fun food- * - containing εssondal calories carbohydrate, protein and far
1 whole-grain bagpl
Breakfast:!
2 rfjsp. natuaaJ nut butter
Soy cheese and red pepper omelet (5 1/4 cup low fa flax granola ingredients) - s:e recipe 1/2 cup Stjawberrks
2 dices whole-grain toast
1 cup nonfat rrsilk
1 tbsp, whole fruit orange ginger
Fluids: Water and/or Green, Black, Red, toaπnsLad- 1 or organic honey or White Tea
Medium orange or saagsdse
Al 5 O E High Quality Multivirsnin.
1 cup nonfat trsϊLk or soymflk
Fluids: WSZST and/or Green, Slack, Red, Morning Snacks or White lea Sultana. Carrot Ginger Coleslaw - see
Al 1 O E High Quality Mid:ivitam.n rβdpc
1/2 cap cotage chee^
Morning Sπaclϋ
1 rup Peach Gteen ' lea Wilfh Miπ; - Hot
Graixjb mix: 1/4 cup Jow fiit g^ur.ok» S- or CuId
J 0 chopped walnus, and 1/4 cup dried apricots Lunch:
I cup nonfat van ilk toy >t)j|uιt - see πscips 1 dice whoLe-jjrain bread or one bun 1 garden or veggie burger
Liinth: 1 Asp, fat-fee mayonnaise
Mexican tohi ε-∞-adbs
1 I/2oz low fat soy cheese Fresh apple - niϋdϊura siae Lettuce, sliced ξomatø, and onion 1 cup non&t or skiin rrsilk
2 rifasp, avocado fluids: Lemon Ice Gssen Tea - .set;
1 cup vegptaiiar. dbilϊ
Afternoon Snack: 1 rap nonfat roik
Vegetarian Chili Cup Fluids: Iced Orange Sparkling Water - sec
7 whαde-grais crackars recipe
Fluids: Harl Ckay Tea with Green china
AfeϊsπioNϊn Snack:
2 unices whole-grain oa: Rax bicad
.Evening Diener; 4oz nιna Cϊlantio Lime - 4oz wild .»alπnjn vήάi 1 tbsp, fat-free rnayoena-s? ahnσnds - see necip? Lettuce and. aiicrd orion brown rice ot Lemαu Grass Green. "
Evening Dinnen 1 cup nonfat milk
Pasta ϋϊniisr - see recipe Fluids: lcsd SparkUnj| Lisπe Juiα: Water I tbip, Parmesan chuesc and Hot Decaf ftach i.-kwn ' lea, - see Spinach salad - see recipe recipes 1 rustic whok-gpdr. bread
Supper:
Supper: 1 cup low ikt KJf ics cream
Apple Blueberry Crumble - so; recipe rruit Potεagr - .see recipe
1 cup friαzer. yogurt
APO E GENE DIET 4/4 2800 KCAL
APO E GENE LIlET 4/4 2800 K.CAL DAY FOUR EXAMPLE MEAL PLAN DAYTHREE EXAMPLE MEAL PLAN
Breakfast:
Breakfast: 2 slices whole-grain oaε flax tαasε
Scottkh Oatmeal - see xεcipe ϋciaxobled. eggϊ (J/4 cup egg v/hites or
2 slices whale-grain tuasε substitute) - see recipe 1 tfcttp. nut butεer I αxp noπ&t rπilk
1/2 cup psars and. peaches 1 tbsp. Iraπej^
1 1/3 cup nonfat sαymilk Orange, rnedium
5-rø: fat-fiee cheese Fluids Water and GτϋL-n, fed., Black, or
1 tbεp * hor.ey White Tea
JFluicL: Waoer and Tea - Green, lied, Black, APU E High Quality sViukivitamin ur White
APO E High Qualir/ Multivitamin Morning Saacla
APO H Shake " Ib Gu - ^e recipe
Morning Snack:
3 αjpnic appfe Lanchϊ lϊϊiJiE ialad - sse rsiclpe ines-r sαr-fay - see recips: i sϊiα: rustic whole-grain bxEad 2/3 cup brown, rice
1 serving of carrots 1 rup fee-fee milk
WuLcLs: Whita and MiriεTea - wse: rccips Fluids: HibiscuA Mint lea and Sparkling Waajr - set: ncdpe
Lunch;
Al- 1 O E Diet lϊiscaπy Pisa - SEC recipe j'Utcrπooπ Snack:
Heart}' salad (5 ingreclients) - see rtcipc ϋukana Caxiαt Ginger Cα-lεslaw - %vs
1 cup lior.&c milk recipe
Fluids; Iced Lemon %rcr - føsskai fruit 1 nip fe-fee cottage cheiese
Green Tea 12-14 wh»le-wh-3C crackers
Appli.*, medium
AfternooQ Snack: 1 cup nonfat ruilk
Grilled sojr cberse jsandwich (2 slices Fluid*: Hot Larson Ginger (jr«ea Tea - sec whole-wheat sαast, 1 cbsp. iat-&ee recipe rEBayonnaiie, 3Όϊ low rat soy cheese)
Nαotilcs Evening Dϊnnert
Apple, medium Shiitake Mushroom and Spinach Lasagja
- see xedpe
Evening Dinner: Mixed Gπrπ..Salad. - ass reciptr
Shrimp wkh bJsck bean sauct* - ssε recipe Organic rustic whois-graifj brsaJ GrilktlYegetablα - zucchini and tomatoes I cup noπfitt rπiik J slice whole-grain; bread
Smppeiϊ Kuidk: Hat Chamomile and Rose IVtai
1/2 cup Beach Blueberry Cxumbte - see Jca. - see κope recipe
5 cup low fat &CHEU yogurt
APO E GENE DIET 4/4 2800 KCAL
DM FIVE EXAMPLE MEAL PLAN
Breakfast:
Scrambled, eg^ or 3/4 cup egg substitute i cap skijTi ax saymilk
1 tbsp. lraaty
Blusterrj' Oa^ Bxsn Bread - set* retipe
1 rup grapes tluid.fi Fϊish Lemon ^Vkter ajjd Green, iliec!, Black, or White ' lea
AFO H High Qualky Mulάvitarnin
Morning Stjack;
2 slices rustic cat Bax bread. 2 tbsp. ruEural nut butctT
1 cbsp. local cngank honey 1/2 cup oαεtage cJieease
LunciiE
1 Vrholc-gcain pka bs^ad
¥κsk Fasta - ses recipe
Medium appisr
1 cup nonfat rniik.
Fluids: icsd Green ' lea with Lcmon
Aftrrαoαn Snadc
Ai^C) H Cbiiϊ - see nscipe
1 ]/2oz sh?εdidet! tαv^ ήt cheese 7 wlioles-wheat cracksTS
I'iuiik: Hot Whϊεε Tea with Cnanberry - set: redpe
Eveninjj Dinner;
GriJlixileriy-Jd Halibut iMixx-cl Green sia-d with πonfac dicsssϊπg
JCSϊ baked, potato with skin
2 tbsp. low fat say KUUγ ciϋam
J !/2o2 fe-free dhurddcd cbeesf Riisεi-." whole-grain bread fluids: I cup nan&t milk and Lemon, / Cucumber Iced Wsεci
Seppeπ
Iτexh Fruic Sunciae - setr recipe
AFO £4/4
3000 CALOME NUTRITIONAL
IUEt-OMMENDATlUN ONU r
451 g carbohydrate; 150 g pxαtcia; 67 g
Serving coruidfiiratiosis per clay.
(Be mindful of serving sfoea * )
Carbohydrate 60 % of total αύorita
Pro-tan 20 % ofacπal calorics
FSE: 20 % of tαεai caJoiies
CarboiiytlEatc
13 serving portions of graiπ/s:aπcrι
15 serving portioF.s αf fruit sad vtq§stabk
P∑OtKStB
15 sep/LP.g portions EsK or plant protelr. *J
6 serving pardons anti -ir»ftarπ!τist»iy far
4 serving porααns of ckssεrts
Bεπdidal nici foods- containing casetidal calories εarboh}'d.ratL", protrin and fat
AlO E 4/3 Afternoon Snadb
MAC-RONUTfUENT DIET 1 /2 cup nonfat cartage cheese
TYPE: rAT 20%, PItOTEiN 25%, 1 /2 cup carrots CARBOHYDRATE 5>% 1 /2 cup ch«iy temarots fluids: Iced WϊKUT and Green, KJKI, Black.
AIO E GENE DIET 4/3 1600 KCAL or White Tea DAY ONE EXAMPLE MEAL PLAN Serving cααϋULcTEdons per day. Evening Dimsen (Be mindful of serving sixes,) 3oz Grilled wiicl sockfλT saJinon
3o2 baked potato with skin
Carbohydrates 2 tbsp. nunfkt sour creaan
6 serving portions of gisirJ&tarch 1 thsp, chives
E serving portions αffriiϋ: and vegetable* 1 rap steamed! brocccjli
Who-Je-grain b.sd with avocado ( L /8
Proton serving)
10 serving portions protein Huicis: Fraak Water wϊth Lemon and fresh
Fat mint
4 serving pordons and - infiaxnxnstoxy fas. Chilled, Sεrawbeπv 1 Pottage - see recipe
BeCfdroa.! fan foods- containing, 1 /2 cup πoπfe: ke rream carbohydrate, protein and fiit l*tuicl.s: Water ami ChamαmUe harbs.ϊ tea
2 serving poraons of desserts
Bcr.κfirial fun foods- containing essential APO E GENE DIBT 4/3 lέOO KCAL calori.es DAT TWO EXAMPLE MEAL PLAN carbohydrate, protein and fin
BreaJϊikst: 1/2 cup ijonfa: oostage chtsae
1 slice wbole-grain ro&st 1/2 lisuaπa
I tbsp. organic nut butter 1 /2 or^uic whoJe-grain bagel
1 serving fresh oraiige slices * 1 rihsp. local organic hooty
1 cap nonfit iaiLk rluicls: Fnah Wat^r axiii Tea: Green, Red, fluids: Water sr-cl/ar Green, Black, Rt'd, Black, «r White or White " lea Al 1 O E High Quality Mulrivitamin
AFC) E High Qualirj, 1 JviuJdvLtatπia
Morning Soacki Apple, ratdium
1/4 cop whαle-grain granoia 1 ώsp. nut butter
1 cap nonfat or say pkir. yogufc
Liirach:
Lunch; 1 wh-ole-whieat pla. hzzsά
2 slices whole-grain bread SliretUnsd kctuce snά sliced tαπiaSu
I ibψ. organic oLivε / canals, oil 3oz chicken breast strips
Enayonπaise 1 Itlαz low fat s»f chisesss, sbreddedi
3ακ roasted cuganic diced caicken breasc 2 ώsp. nonfat C!aκjssj drcs-lng Fluids: Orange Sparkling Wacer - see
Lettuce and sliced tomato sEcipe
1 OK avocado
Hukk: LfiTKMi Ice Water - sec recipe
Afternoon Snackj Evening Dϊπnen
Carroε and Cucumber Yoguiε Salad - see Clcrui Grilled lima recipe 1 /2 cup black fceans
7 whole-grain crackers Green salad, (spinach, chewy tomatoes,
Huick: 1 cup Gneen Lavender MiiK " lea caisbagp, shredded can oCsJ
Charitannay soy dressing, 1 tsp, olive oil
Evening Dinner;
Flukls Sparkling Lime Juice Water and Hot IJecaf Peach Green Tea - see recipes
cup strawbe-mes
APO E G£N£ DIET 4/3 1^00 KCAL
Supper: DAY ¥0 UBL EXAMPLE MEM, PtAN
4 low fat raspberry finger cookies
1 cup nocfat milk
AlO E G*ne Diet Scotrish Oaα
AiO E GENE DIET 4/3 1*00 ECAL 1 cup nonfat milk DAY THlEE EXAMPLE MEAL FLAN Fluids jWater aaci Green, Red., Black, or
White ' lisa
Breakfast: Al 3 O E High Quality Multivitamin
Scxambkxl egg whites or 1 /2 cup egg sufastitucc Moraϊng Sαack; ϊ sl;c_r whαle-jpraiR. csat flax, toast 114 %¥αDk-gra.iα graπola
1/8 serving avocado 1 cup nonfa.% yogurt
1 l/2αz .si-free cheese
LQ cup sisa cieaiTi Lunch;
FluEcb: Wa 1 XF and lea: Green, Hcci, Black, 1 whole-grain pi:a bsead or White 5®ϊ. Water Packt lkna ***
AlO M High
Mo ruing Snack: lettuce, onions, a_ad comato
1/2 cup nonfat ca-cagi* cheese Fluids : Hibiscus Sparkling Water - setr
! /2 cup bluebexriiesk recipe
Fluids: and Mine ' lea - sεc recipe
Liincfa,:
California IU-IE Salad - sse rccips
1 scryktg grapes
1 cup πotifsE milk
Fluids: Iced Lemαn Water - Hut Cirecn Evening Dinnert
HaspbiMiy Ginger Teat Whole-wheat Spaghetti Pasta Dinner - see recipe
Afternoon Snacki I tbsp. gπssϊd say ώeese ' I tail mix: 10 alrasnds, 1/4 cup Oipmic Mixed Cteeπs Salad - sec recipe cranberries, snύ 1/2 cup oat bran nuggets l ; luϋ: Japanese - Marchs ' Its - xcc tcύψi
Supper:
3 small gingersπap eoo-kita" - sue P-cipu Fluids.: HtFt Hibistus dinger ' lea
APU £ GBNE DIET 4/3 1600 KCAl DM FIVE EXAMPLE MEAL PlAM
Breakfast:
Scrambled eggji or 1/2 cup egg substitute
Creamy saisa
1 slice wholfi-graiπ toast
I tbsp. honey rluids: Waoer and Green, fed, Black, or
White lea
APO E High Quality Muddvitaπsϊπ
Morning Snack;
■StJtana Clarrst Ginger Cdcakvv - sec recipe
1 serving soy cheese:
Fluids; Bhεk currenε sparkling ice waass
Lsinch:
Japanese xifu saLad. - sue recipe
Medium apple
I cup nonfat milk ϊlukk: lord Greeα Tea with Lemon
A&eτnooα Snack:
Carroϊ and Cucumber Yogμr: Sahiά - sec
7 whtole-giain crackers tLuiϊk : Hoc Whice Tea with Cradberry
- sec recipe
Evening Dinner:
Grilkd L.rne Halibut - sen recipe
Serving of WiJd Rice
Baked rosemary sq * jask s zucdhώii, and romatacs - seε 1 recipe
Fluids: HcFt ϋratigge IVeI " iea
Stippcπ
1/2 cup Apple Blueberry Crumble - see recipe
Fluids: 1 g^&s icxd cold nonfat milk And
Hoέ Chamomϋtf llose lVcal ' lϊsa - sec recipe
APQ E UENE DIBT 4/3 ISO® KCAL AFO E GENE DIET 4/3 1Sθ0 KCAL
DAY ONE EXAMPLE MEAL PLAN DAY TWO EXAMPLE MEAL PLAN
Breakfast: Breakfast: 1 slice whole-grain toast 1/2 cup noβlaε cottagu
! tbsp. organic nut butter 1/2 banana
! medium βraogc 1/2 Qigsric rustic whole-gr-dn, bag≤
1 clip norJix milk
Fluids: Frαb Ws. air and/or Green, Black,
Ileal, or Wlύtε lea
AFO E HIgp Quslcv Multivitamin APO E High Qualir f ' Multivitamin
Morning Snack: Morning Sraack.
1 fresh organic ptsacb Appk, mi'diuϊii
1 cup pbin nonfat soy yogurt 1 tbsp, nut butter
1 glass nonikt oτ fioymilk - Gaiτag«s:πan
Lmndbi free
2 slices whole-grain bread. fluids: K at Wbϊcs Tea.
! tbsp, fe--free rasyonriaise/grain mustard
3ακ sliced chicken, breast * * * Lunch;
Lettuce, onion, cucumber, and sliced 1 whole-grain pica bread tamasa
Its: avocado
Fluids; Lemon Ice Wksr and Hot Peach
Ginger Tea - sot recipes
2 ώsp. nonfat Ciaai dressing"
Aftemocβ Snack; ϊ'Iuidκ O raugϊ Sparkling Water - see ϋuisaria Carrot Ginger Coϊedaw - ssre rϋcipi; recipe
Huitls: l"Vcsb Waϊer and <3reen, Red,. jlftcmoori Snack:
Slack, or Wnioe I«a 1 oz sliced so) 1 cheese
6 whoLe-αtsiπ crackirrs
Evening Dinner Fluids 1 cup tsϊsea Grmaraαai lea
I ' erivaki Shutake Gin^r Salmon
&rt'iϊ3g of Quincs E>'cπiιig ϋiEnteJE
2 tbsp. nonfat ∞αr cream ] l,Q cup* whoic-wheat pasεa
1 tbsp, chives 1/2 cup marinani sauce
2 cup steamed bnoocoli 3 wi. chicksn breasti dicsd
1/2 cup stesmsd. carrots 1 DZ so}' cheese
Whoie^grain bread with a>ωcs.dα (1/8 fresh gfcea salad. (5 ingretϋents) - SK
SCTOEIg) recipe i'luick; Wacer with Lϋiram aad Prtsli Mini Kuids Chamomile lea with ei ^ sence of
Green Tea. Rosehips sxiά lemon
Supper: Supper;
Chilled Strawberry fctsge - s«s redpe 4 low fat Lemon ginger cookies ~ see recipe
1 cup low & say ke creaxii 1 cup nonfat raiik ϊ- " luidκ Waaer and Hot ChanKMnile Fsach Fluids j Rosεliip ChamoraiLe list
Herbal lea - see recipe
APO E GENE DIET 4/3 18Q0 KCAL Grcεr., Ricsd, Bkck, or White DM THREE EXAMPLE MEAL PLAN AL'O E
BreaJdkst! Morning Snack:
1 slice wfaolc-graiπ oat flax bran flakes ljra.il mis; IO alrncsr.cis, I /4 cup
1 Q cup fcsh grapes craπberrks, and 1 /2 cup oa.£ bran nuggets i crup ncB-Jat milk I'luicls: Japanese - Matcha ' lca - see πiάpz
Huids: I glass of fresh Water and ' Is: 1 cup nonfat organic Jrøguπ:
Green, Red, Black,, or White Luocfa:
APQ H High Qualicy Mαbtvitacniπ 1 whale-grain pita bread
Morning Snack: 3ox Water Packet " lima **
AI 1 C) E ikr-aπa .Shake 1» Go 1 cxt avocado f*luid&: White / .Mir.: " lea - %ze igcipc Letf-ice, cucumber, anions^ and torπato
Hibiscus Spaikluψ Water - sec recipe
Lunclu
AI 5
O E Diet Japanese '
Ibfti ϋslad - <κc Afternoon Snack: πacipj? AI*U E Garbaπzα bεans arid
! cap nonfat milk ] dice whok-graio oat fiax bneatl
Fluid*,: [cs-ϊl LETTISH. Water - Hoc Green. Fluids: Hcjt Giαgεr I Rosehip Gr«eπ ' lisa
Raspbεxiy Ginger ' lia - ice raipe
Afternoon Uback: Bv'ening Dlnacrt
Carrot and. Cucumber Vbgμi- Jj-daci - ice AI 11 O E Diet Pizza - see recipe recipe APO E Sakd ~ sesr rsxlpe
6-7 wholfwhεai: ctackeri Qrgiiuc Mbced Greens Ssiaά - s:;e radpa ttuidx: L cup of Japanese - MatchaTea
- set: recipe 1/2 ci-p sliced irtiawfaerries
Evemαg DϊHUCγ: 1 serving kiuam angel firød cake
OriJltsl Halibut - With hah Oiasige APO E GEHE DIBT 4/5 1800 KCAL
WAi ϊUcc
APO E Zucchini Squash and tomatoes, ΏM FIVE EXAMPLE MEAL PLAN giillccl Breakfeit:
Wuidx: Spaτklir.g LJm^ Jukx: Water and S∞-fish i^ruit Oatrπeal - see recipe
Ho^: Decaf Fsach Gκxϊ5 lea - see reάpss ritiϊcls: i gUs& water and I cup Hot lea;
Green, Red, Bkck, Cϊγ White
Sαppeπ
AI 1 O E High Quality Mulεivitaπiiπ
1/2 cup lτuit Crumye with 1/4 cup APO E cusαxcl Morning Snack*,
5/4 cup rior-fec niilk 1 /4 whole-grain granola - see rcdpt:
1/2 cup noωikε yogurt
APO E GENE DIET 4/3 1800 MCAL
DAY FOUR EXAMPLE MEAL PLAN LϋEch:
Al 1 O E Hot chili - see recipe
Breatkfast: 1 cup cooked, broccoli
Al 5 O E Soy Cheese Omelet 3c5z APO E baked potato - sec rscipe
Fresh diced orangps 2 dbsp> low fat soy sour cnam
Fiuiciv I glas froh wase? acid, lea 1 cup: Chopped greεα anions
HUKLK ηbε (M iced Green lea witk Lemon
Aftcrooos Snack.*
3 cups popcorn £na oil) 1 tbβp. paπaesaϊi chϋcss: ϊlukk: Ho: " White "lfea wicfa Ciaubeπy - sis: recipe
Evening Dinneπ
I 4 BJ] with Lemon sauce - xc recipe
Grifisi squash, brueαjJi, and romatαcs
1 cup πonfer milk Whoitf-gralπ. bread.
Hukbs: Mo? Green Qraoge lea
Ev*eiπ.g &ιppeπ
2 tbsp. nut buccer
4 ginger couides rtuidsn Hoc Chumcimix Rose
APQ E GENE DIET 4/3 2θ0O KCAL 2 dbsp, nonfat sααir cπssn DM ONE EXAMPLE MEAL PLAN 1 dbsp. chives
Serving cotisidexadαπs psr clay. 1 cup steamed broccoli (Bu mindful oi .serving sizes.) i /2 cup sreαmcd. carrcos
1 cup nonfat milk
C-arbαhydrate Whole-grain bssaά with avocado (I IS
7 serving pardons aFgmπλtarch sendngj
9 serving pardons of truk and vegetable fluids: Water wish Lemor. and føsh Mint
Protein Greeπ Tea
13 serving portions pmtrin ** Supper?
Fat Ouied Scravvbϊify Pcsttagt: - see recipe
J rap taw fat soy fiozen }t)^3π
4 serving poracssis aαti - iπAamzπatαry fas
KuiJs: Water and Hoc Clhamorπilr Peach
Beκdτdal fun foods- cαnrainiϊig esscaάal herbal tea - see ϊccipe calorks carbohydrate, protein and. fkt APO E GENE DlBT 4/52000 KCAL
Breskfast: DAY TWO EXAMPLE MEAL PLAN
1 cup Scottish Oaa
1 dbsp. organic ground ftmes-ci Csuggjstiϊtl
1 /2 cup jxjπfk: ϊxjetage cheese brand Spectrum Foods)
1/2 basaπa
1/4 cup raisins t cis.nbnrr.es
APO E Blueberry Rnsin Oac Birad
1 mip nonfat milk
SoBiTifcJcil iaggi {3/4 cup egg substitute)
Fiukk: Waxr and/or Greαu Slack, Red,
1 tfasp. local orgiπic honey or White lea
Flcϊids: Wiater sad ' fa: Gisan, fed, Blade,
APO H High Quality Muldvitaxnln or White
Morning Snack. Al 5 O E High Quality Multivitamin
1 β almonds, 1/4 cup r^sins and
Morning Sn&ckt cranberries, and 1/2 cap oat brm r.uggeα
1 serving whαle-graϊn English muffin 1/2 cup fet-fits αjttagE ώea>e
1 d]iκp, o-gauic nut bisttcr
Luαcht 1 glass aαπik: milk csr soj-milk -
Fiih tacos Casτageenati ITCϊ
Corn, tordlks
Lunch:
4«2 griLled αtπa
1 whole-grain pita bread
L-ccαicc, εtfxnatD, onion
Lettuce, oϊ3ϊon 5 cucumber * and toεπacα
11>2 avocado >oz organic oo-fu
Fiukk: Leman toe Water and Jrloε I^each less avocado
Cinder " I ba - «se recipes
2 Asp. nδnfdt Cajsssi drcsstπg
Afternoon Snack: riuids: Orange Sparkling Water - sec
Black beiar. strap Fϊdpe
7 whole-wheat crackets
Aftierπoon Saacli:
Fluids: Watεr and Gircπ, Rjsd, Blade or
Carrot and Cu-rambtn Yogurt Sal-ad - s St 1 I-
White " lea recipe
Mventng Ditmieri 6 whole-grain crackers
3o2 Chicken - Uhiiake leiiyald - Al 1 O E Huicis: L cup Green Cinnamon T .cea
3 oz APO H Diet baked potato with skin
Food-type Macronutrient Preferences of Apo E Genotypes
Apo E 2/2 biochemically prefers more long-term fuel coming from the macronutrient of fat - with a reduced amount of carbohydrate with optimal percentage of protein.
Apo E 2/3 biochemically prefers more long-term fuel coming from the macronutrient of fat - with a reduced amount of carbohydrate with optimal percentage of protein. Apo E 3/3 biochemically refers a balance of long and short-term fuel coming from a balance of macronutrient of carbohydrate and fat with an optimal protein source.
Apo E 4/2 biochemically refers a balance of long and short-term fuel coming from a balance of macronutrient of carbohydrate and fat with an optimal protein source. Apo E 4/3 biochemically refers an increased amount of short term fuel from the macronutrient of carbohydrate with a lower amount of long-term fuel coming from the macronutrient of fat with an optimal protein source. Apo E 4/4 biochemically refers an increased amount of short term fuel from the macronutrient of carbohydrate with a lower amount of long-term fuel coming from the macronutrient of fat with an optimal protein source.
Type of Muscle Fibers
Muscle is composed of three main types of muscle fiber.
Type I: Slow-contracting fibers use the body's aerobic metabolic pathways. Fuel used - Glucose first and then FFA
Type II: Faster-twitch fibers use anaerobic metabolic pathways.
Fuel used - Glucose
Type II: Intermediate-twitch fibers use both aerobic and anaerobic metabolic pathways. Fuel used - Equal balance of glucose and FFA
Different Apo E genotypes have different dominant types of muscle fibers that
prefer different types of fuel: Apo E 4 dominant in muscle Type I Apo E 2 dominant in muscle Type Il Apo E 3 dominant in muscle Type III
Pounds of Lean Body Mass (Frame Size) for Men
5'5" 5'6" 57" 5'8" 5'9" 5'10"
108-120 110-125 112-129 118-132 122-137 127-145
5'11" 6'0 6'1" 6'2" 6'3"
133-153 137-163 140-168 143-176 145-183
Pounds of Lean Body Mass (Frame Size) for Women 5'0" 5'1" 5'2" 5'3" 5'4" 5'5"
70-86 73-89 75-91 78-93 81-96 83-99
5'6" 5'7" 5'8" 5'9" 5'10"
86-102 90-105 93-109 95-115 98-119
Food-type Macronutrient Preferences of Apo E Genotypes
Apo E 2/2 biochemically prefers more long-term fuel coming from the macronutrient of fat - with a reduced amount of carbohydrate with optimal percentage of protein.
Apo E 2/3 biochemically prefers more long-term fuel coming from the macronutrient of fat - with a reduced amount of carbohydrate with optimal percentage of protein.
Apo E 3/3 biochemically refers a balance of long and short-term fuel coming from a balance of macronutrient of carbohydrate and fat with an optimal protein
source.
Apo E 4/2 biochemically refers a balance of long and short-term fuel coming from a balance of macronutrient of carbohydrate and fat with an optimal protein source. Apo E 4/3 biochemically refers an increased amount of short term fuel from the macronutrient of carbohydrate with a lower amount of long-term fuel coming from the macronutrient of fat with an optimal protein source. Apo E 4/4 biochemically refers an increased amount of short term fuel from the macronutrient of carbohydrate with a lower amount of long-term fuel coming from the macronutrient of fat with an optimal protein source.
Pounds of Lean Body Mass (Frame Size) for Men
5'5" 5'6" 57" 5'8" 5'9" 5'10"
108-120 110-125 112-129 118-132 122-137 127-145
5'11" 6'0 6'1" 6'2" 6'3"
133-153 137-163 140-168 143-176 145-183
Pounds of Lean Body Mass (Frame Size) for Women
5'0" 5'1" 5'2" 5'3" 5'4" 5'5"
70-86 73-89 75-91 78-93 81-96 83-99
5'6" 57" 5'8" 5'9" 5'10"
86-102 90-105 93-109 95-115 98-119
Although the invention is described herein with reference to the preferred embodiment, one skilled in the art will readily appreciate that other applications may be substituted for those set forth herein without departing from the spirit and scope of the present invention. Accordingly, the invention should only be limited by the Claims included below.
Next Patent: NORDIC SKI BOOT SUPPORT AND ATTACHMENT STRUCTURE