The Wheeler "Modified Mediterranean" Diet

The most favorable diet for all men is a Modified Mediterranean Cuisine. The benefit of this type of diet includes heart health, prostate health and as a mechanism to slow the aging process. Heart disease is prevalent in all ages but most commonly in men aged 40- 70. Similarly prostate disease is prevalent in all ages beginning as early as our teen years and extending throughout our adult lives. The Wheeler Diet is ideally intended for all
men who want to prevent heart disease and prostate disease as they age. For men who already have heart or prostate disease it is never too late to start with a proper diet. Beyond the dietary commentary, I encourage prostate nutritional support with the patented Peenuts® formula, regular daily exercise, stress reduction and don’t stop reading and don’t stop learning!

Fresh Fruits
Examples include but are not limited to: Oranges, Tangerines, Bananas, Cherries, Grapefruit, Watermelon, Cantaloupe, Guava, Kiwi, Strawberries, Blueberries, Raspberries, Blackberries, Cranberries, Papaya, Grapes, Apples, Pomegranate, plums, etcetera; Minimal to moderate intake of Fruit Juice

Fresh Vegetables
Fresh, never canned with the exception of tomato paste and stewed tomatoes. Examples include but are not limited to: Cruciferous vegetables belonging to the Brassica classification including - Broccoli, Broccolini, Brussels Sprouts, Kohlrabi, Kale, Collard Greens, Bok Choy, Mustard Greens, Cabbage, Cauliflower; Non-Brassica vegetables include but are not limited to: Tomatoes and Tomato related products including the aforementioned Tomato Paste, Stewed Tomatoes and Tomato Sauce; Peppers including Chili Pepper, Bell Pepper, Habanera Pepper etc; Onions, Peas, Carrots, Spinach, Beets,
String Beans, Mushrooms (Shitake, Portabella, Morel, Maitake, Oyster, Porcini etc.); Steamed, sautéed or Wok prepared vegetables are most nutritious; Limit Corn and Corn related products and recipes; Avoid Fried Onion Rings

Cooking Oils
Olive Oil is best; Canola Oil is an alternative where Olive Oil can’t be used; Avoid Palm oil, Coconut oil, Corn oil, Vegetable oil, etcetera Garnish
Garnish and/or integrate any dish with Garlic, Cucumbers, Lettuce, Celery, Curcumin, Cilantro, Pepper, Oregano, Ginger, Rosemary, Thyme, Parsley, Sage, mustard, relish pickles, olives, pimento etcetera; Avoid Mayonnaise and Creamy bread spreads

Protein Sources
Cold water fish including but not limited to: Tuna fresh or canned (in water or olive oil), Wild Salmon whenever possible, Halibut, Sardines, and Mackerel; Turkey and Chicken (white meat only, without skin), Turkey bacon, Turkey sausage, Beans (all types), Egg whites and Peanut Butter; Scallops, Shrimp, Crab, Lobster and Calamari are OK depending on the preparation; Avoid: Red Meat including Hamburgers, Hot Dogs, Sausage, Kielbasa, Chili with ground beef, Barbecued beef, Steaks, Prime Rib, Pork or Lamb, Wild Game, Chicken Wings, Sloppy Joes, Bacon, Pork Roll, Prosciutto, Pepperoni, Salami, Bologna, Lebanon Bologna, Head Cheese, Organ Meats, Spam,
Ham, Smoked Meats etcetera; Fish to avoid includes: Tile Fish (Tilapia), Sword Fish and Farm Raised Salmon

Dairy
Non-fat Yogurt, Egg Whites or Egg Beaters, Skim Milk, Non-Fat Cheese, Non-fat Cottage Cheese, etcetera; Avoid Fat associated with Dairy including Cheese, Whole Milk, Half & Half, Cream, Ice Cream, Egg Yolks, and Cream sauces including but not limited to Hollandaise, Béarnaise, and Giblet gravy

Pasta and/or Carbohydrates Complex pasta made with spinach, whole wheat or rice is best while whole grain breads are encouraged; Moderate consumption of Pizza, while Whole Wheat crust is best when served with Pizza Sauce or Marinara; Brown Rice; Sweet Potatoes are preferred over
white baking potatoes although the skins of both are nutritious; Limit simple pasta like spaghetti and noodles while avoiding bread sticks, white bread, white rice and simple sugars such as refined white sugar and honey; Avoid: French Fried Potatoes unless they are fried in Olive Oil; Sugar Substitutes include: Stevia and Xylitol while Splenda could be used for cooking

Salads
Fresh Garden Greens with cucumbers, tomatoes, avocado, raisins, radishes, onions, peppers, olives, carrots, nuts and fresh vegetables to suit; minimally eat one daily; the best Dressing is Extra Virgin Olive oil and Balsamic Vinegar; Salad Dressing to avoid include Thousand Island, Creamy Italian, Creamy Garlic, Creamy Anything, French, Blue Cheese, and Ranch; Avoid Croutons Whole Grains Granola (homemade), Oatmeal, Grape Nuts, Rye, Wheat, and Sesame; Avoid Flax when ever possible

Crackers
Whole Wheat is best; Avoid crackers made with Partially Hydrogenated Oils
including but not limited to Cottonseed oil and Soy bean oil (Trans-fats)

Soups
Tomato with vegetables, Tomato, Chicken with rice, chicken noodle; Avoid Cream based soups

Desserts
Seasonal Berries or a piece of Dark Chocolate (if you must); Avoid Pastries, Cheese Cake, Cookies, Ice Cream and Pies

Soy
Minimize or Moderate intake of Soy including Genistein and Diadzein components; Additional soy that may be consumed but is not necessarily recommended include Soy Milk, Soy cheese, Soy nuts, Soy beans, Miso, Tofu, and Tempeh; Avoid Soy Sauce based on high Salt content

Snack Foods (in moderation)
Non-fat Pretzels, Peanuts, Hazelnuts, Pistachios, Brazil Nuts, Almonds, Walnuts, Pecans, Filberts, Grapes, Dark Chocolate, Trail Mix (homemade), Dried Fruits, air-popped Popcorn, Matzos, a piece of fresh fruit etcetera; Avoid Soft Drinks, Potato Chips, Corn Chips, Candy, Milk Chocolate, Pork Rinds, Microwave Popcorn, Cookies, Goldfish, Cheese Twists, etcetera;

Beverages
Reverse Osmosis Water is Best (3-4, 6-8 ounce glasses per day); Green and Red Teas with a wedge of lemon squeezed into the tea prior to consumption; Concord Grape Juice, Red Wine as an evening beverage (one to two 6 oz. Glasses is recommended) daily; Moderate the intake of any alcoholic beverage including Vodka, Whiskey, Tequila, Gin, Scotch, Rum, Beer, Assorted after dinner drinks and Wine. Avoid: Milk Shakes, Soft
Drinks, Cream Liquors, and Schnapps etcetera

Nutrition
Any validated prostate formula (example: Peenuts®) that has been proven to be beneficial versus Prostatitis by lowering the white blood cell count in the Expressed Prostatic Secretion (EPS); Omega 3 Fatty Acids including 1600 mg of Eicosapentaenoic Acid (EPA) and 800 mg of Docosahexaenoic Acid (DHA) Daily in an effort to decrease prostate cancer cell proliferation and balance lipids including LDL/HDL, Total Cholesterol/HDL, EPA/Arachidonic Acid Ratios; Quercetin for Pelvic Pain Syndrome;
Avoid: Flax, Beta Carotene supplement, Co-Enzyme Q10 supplement, Chondroitin supplement, and Lycopene supplement, Alpha Lipoic Acid and Methyl Sulfanyl Methane (MSM)

General Dietary Considerations
Avoid Fried Foods whenever possible in favor of broiled or baked
If Dieting, precede every meal with an 8 ounce glass of water Heart Health and Prostate Health is directly related to a Proper Diet (See Modified Mediterranean Diet), Appropriate Nutrition, Adequate Exercise, Stress Reduction, and Education. Always eat food fresh and/or fresh frozen; canned goods are generally to be avoided due to preservatives

If you grill your dinner, do not over cook or burn what is to be consumed
Avoid the use of butter or margarine remembering, “If it is solid at room
temperature, you shouldn’t use it” (referring to butter or butter-like spreads)
15% of your daily calories should come from Fats

(Edited: February 6, 2006)