Thursday, November 29, 2012

Dr. Ornish and Dr. Esselstyn...adapted for me

Dr. Ornish's Spectrum diet: These are his recommendations but I am combining his work with Dr. Esselstyn's who recommends no animal products at all...

I like that Dr. Ornish treats the whole body and advises nutrition,  meditation and exercise changes in the lifestyle to heal the heart. But I like Dr. Esselstyn's view on fats so I am mixing them together and making it work for me.
I am still keeping it very simple, oats, rice milk, bananas, Beans/ Peas and brown rice and just a bit of bran cake :) lots and lots of water and I am off the coffee now. Changes are happening fast. The chest pain is better today. The weight is coming off.

A list of the things that I want to eat right now, they must be readily available or I won't eat them or go find them... So I changed Dr. Ornish's list a bit and took some things away because I don't know what they are or/ I don't like them, I added no oils where he listed some, and I added maple syrup and honey to this list where they actually fall farther down on the optimal choices on his list.. so here goes:

Healthful Choices

Fruits

Fresh; choose locally grown fresh fruit when available. Apples, Bananas, Berries, Cranberries, Cherries, Figs, Grapes,  Lemon, Lime, Melon, Oranges, Papaya, Pomegranates, Rhubarb, Tangerines, Watermelon, Dried fruit, without added sugar (Cherries, Cranberries, Dates, Mango, Papaya, Raisins)

Vegetables
Fresh, frozen or low-sodium canned: Choose locally grown fresh vegetables when availableArtichokes, Arugula, Asparagus, Bamboo shoots, Bell peppers (red, green, yellow or orange), Bok choy, Broccoli, Cabbage, Carrots or celery, Cauliflower, Celery, Chilies, Chinese celery, Corn, Cucumber, Dandelion greens, Edemame (soy beans), Eggplant, Escarole, Fennel, Garlic, Ginger, Grape leaves, Green beans, Green leafy vegetables, Jicama, Kale, Leeks, Lettuce, Mushrooms, Mustard greens, Napa or Chinese cabbage, Okra, Onions, Parsnips, Pickles, Potatoes, Radicchio, Scallions, Seaweed, Shallot, Spinach, Squash, summer and winter, Sun dried tomatoes (not in oil), Swiss chard, Tomatoes, Tomato paste, Tomato sauce, Water chestnuts, 
Grains/Cereals
100 percent Whole grain bread, bagels, English muffins, pita bread, 100 percent Whole grain low-fat crackers (Woven Wheat, Finn Crisp, Wasa), Amaranth, Barley, Brown rice, Buckwheat, Bulgur, Corn, Corn tortillas (not fried), Couscous (whole wheat,) Faro, High fiber whole grain cereals (containing at least 4 grams fiber per 100 calories and less than 5 grams sugar), Hominy grits made without fat, butter or bacon, Kasha, Millet, Oatmeal, Oats, Pasta made from whole grain, Polenta, Polvillo, Potatoes, Quinoa, Rice crackers (whole grain), Rye, Soba noodles, Spelt, Sweet potatoes, Tabouli grain salad made without oil, Tortillas (fat free), Udon noodles, Wheat, Wheat berries, Wheat tortillas (fat-free), Wild rice, Yams
Legumes
Fresh, dried, frozen, canned (no added salt), jarred (no added salt), vacuum sealed (no added salt): Black beans, Black-eyed peas, Cannelinni or butter beans, Chickpeas (garbanzo beans), Fava beans, Great white northern beans, Italian white beans, Lentils, Lima, Mung beans, Navy beans, Peas, Pinto beans, Red beans (kidney beans), Sprouted beans, Wax (yellow) beans
Protein
Hummus made without oil or Tahini, low fat Tofu, 
Dairy and dairy substitutes
Enriched oat milk, Enriched rice milk, Enriched soy milk, 
Fats/oils
None
Herbs, spices and other flavor additives
Broth (vegetable, mushroom), Chili flakes, Flax seeds, Fresh or dried herbs and spices, such as allspice, cinnamon, basil, cumin, curry powder, corriander, parsley, oregano, etc., Garlic, Green chiles (canned),  malt powder, Mustard, Natural vanilla, Pepper, Plain and flavored vinegars, Poppy seeds, Rice wine vinegar, low sodium, Salsa or picante sauce, Vinegars, Yeast, Wheat germ
Sweeteners
Stevia, Honey, Maple Syrup
Beverages
Green Tea (iced and hot), Caffeine free herbal teas (iced and hot), Fruit juice can be used in recipes

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