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 available. Artichokes, 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
|
||
No comments:
Post a Comment