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| Home -> [Digestion, Hints & Help, Reference & Text] -> [Abstract of ornish diet (reference) Recipe] |
Abstract of ornish diet (reference)
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Digestion, Hints & Help, Reference & Text |
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| 1 | You can eat the following foods whenever you feel hungry until you are full (but not until you are stuffed): o beans and legumes (lentils, kidney beans, peas, black beans, red mexican beans, split peas, soybeans, black-eyed peas, garbanzos, navy beans, and so on) o fruits (apples, apricots, bananas, strawberries, cherries, blueberries, oranges, peaches, raspberries, cantaloupes, watermelons, pears, honeydew melons, pineapples, tomatoes, etc). | | 2 | O grains (corn, rice, oats, wheat, millet, barley, buckwheat, etc). | | 3 | O vegetables (potatoes, zucchini, broccoli, carrots, lettuce, mushrooms, eggplant, celery, asparagus, onions, sweet potatoes, spinach, etc). | | 4 | You can eat the following foods in moderation: o nonfat dairy products, including skim milk, nonfat yogurt, nonfat cheeses, nonfat sour cream, and egg whites. | | 5 | [equivalent of one cup of skim milk per day from all sources.] o nonfat or very low-fat commercially available products, including life choice frozen dinners, whole-grain breakfast cereals, health valley chili (and many other health valley products), kraft free non-fat mayonnaise and salad dressings, guiltless gourmet tortilla chips, quaker oats oatmeal, nabisco fat-free crackers, fleischmann"s egg beaters, pritikin soups, light n" lively free nonfat sour cream, haagen-dazs frozen yogurt bars, entenmann"s fat-free desserts (watch out for sugar, though), and many others. | | 6 | Many more fat-free products are on the way. | | 7 | Here are the foods to avoid as much as possible: o meats (all kinds, including chicken and fish) o oils (all kinds) and oil-containing products, including margarines and most salad dressings o avocados o olives o nuts and seeds o high-fat or "low-fat" dairy, including whole milk, yogurt, butter, cheese, egg yolks, cream, and so on o sugar and simple sugar derivatives (honey, molasses, corn syrup, high fructose syrup, and the like) o alcohol o any commercially available product with more than two grams of fat per serving the above was copied without permission from "eat more, weigh less" by dean ornish, m.d. | | 8 | Isbn 0-06-016838-2 |
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