Sunday, March 7, 2010
Program outlined in the MWL book, page 60.
1. Eliminate All Animal Foods
2. Eliminate All Oils
3. Eliminate All High Fat Plant Foods: Nuts, Nut Butters, Seeds, Seed Butters, Avocados, Coconut, & Olives.
4. Eliminate All Flour Products
5. Eat Whole Grains and Potatoes
6. Eat Legumes
7. Make Green & Yellow Vegetables One-Half to One-Third of your meal
8. Eat Uncooked Foods
9. Restrict Fresh Fruit to No More Than Two Servings a Day, and Avoid Dried Fruit, Fruit Puree, and Fruit Juice
10. Use Simple Sugar Sparingly
Guidelines for Healthy Eating in MWL book, page 67.
1. Eat until you’re satisfied
3. Allow time for digestion
4. Chew foods thoroughly
5. Restrict variety
Weight-Losing Reasons To Exercise. MWL book, page 100.
1. Exercise burns calories
2. Calories continue to burn after exercise
3. Exercise counteracts plateaus
4. Exercise suppresses appetite
5. Exercise reduces insulin
6. Exercise protects and increases muscle mass
Exercise you can live with. MWL book, page 106-107
Aerobics: The best kind of exercise. Walking, running, cycling, & swimming are not only enjoyable but highly efficient ways to lose weight.
Benefits of weight training:
Build a stronger body
Build a shapelier body
Improve bone density
Help prevent musculoskeletal injury
Elevate blood levels of HDL cholesterol
Your New Daily Exercise Plan: MWL Book Page 109
1. Get up half an hour earlier each day, or skip a TV program to do a specific exercise.
2. Make exercise a part of each day.
3. Choose an activity that you have always enjoyed and do it at least four times per week
4. Sometimes purchasing equipment helps to motivate…
5. Invest in a membership in a YMCA, YWCA, or health and fitness club
6. Ask a friend to become your exercise partner
7. Go dancing, a great aerobic (and romantic) exercise
8. Join a walking or hiking club.
9. Check with your local adult-education program for exercise programs.
10. Keep an exercise journal.
Establishing a healthy way of life from page 127 of the MWL book.
Step 1. Be Goal-Oriented
Step 2. Acknowledge Your Willingness to Pay the Price
Step 3. Educate Yourself, Become an Expert
Step 4. Visualize Yourself as Healthy
Step 5. Make a Commitment: It’s Magic
Step 6. Ensure That Your Environment Supports Your Goals
Step 7. Alter Your Coping Mechanisms
Step 8. Join A Support Group
Step 9. Reward Yourself
Step 10. Keep It Simple
Saturday, March 6, 2010
Meat, cheese, milk, butter, ice cream, eggs, fried foods, oils and margarine are the lethal atherosclerotic lynchpins.
- No chicken, no fish, no meat, no eggs
- No oils of any kind - including olive oil
- No dairy products of any kind - even fat-free
- Generally no nuts or avocados (small amounts of walnuts are OK if you don't have diagnosed heart disease-but watch out-it's hard to control the amount)
What Can You Eat?
- Vegetables-lots of greeny leafy ones to restore & heal the endothelial lining of your blood vessels. Kale, Swiss Chard, Cilantro, Collards, Bok Choy, Parsley, Spinach, Broccoli, Brussel Sprouts, Cauliflower
- Whole fruit
- Whole grains
- Beans/Legumes; "light" tofu--cautious use of low-fat soy meat substitutes. Many are highly processed, high-fat junk food.
I don’t want my patients to pour a single thimbleful of gasoline on the fire. Stopping the gasoline puts out the fire. Reforming the way you eat will end the heart disease.
Here are the rules of my program in their simplest form:
• You may not eat anything with a mother or a face (no meat, poultry, or fish).
• You cannot eat dairy products.
• You must not consume oil of any kind—not a drop. (Yes, you devotees of the Mediterranean Diet, that includes olive oil, as I’ll explain in Chapter 10.)
• Generally, you cannot eat nuts or avocados.
You can eat a wonderful variety of delicious, nutrient-dense foods:
• All vegetables except avocado. Leafy green vegetables, root vegetables, veggies that are red, green, purple, orange, and yellowand everything in between
• All legumes—beans, peas, and lentils of all varieties.
• All whole grains and products, such as bread and pasta, that are made from them—as long as they do not contain added fats.
• All fruits.
It works. In the first continuous twelve-year study of the effects of nutrition in severely ill patients, which I will describe in this book, those who complied with my program achieved total arrest of clinical progression and significant selective reversal of coronary artery disease. In fully compliant patients, we have seen angina disappear in a few weeks and abnormal stress test results return to normal.
Thursday, March 4, 2010
The McDougall diet program is a vegan diet with an emphasis on low-fat, whole foods. The basic rules are that you eat all the vegetables, beans, and whole, unprocessed grains that you need to satisfy your hunger, but it is recommended that green and yellow veggies make up at least a third of your diet. Processed foods of all kinds are out. You are to eat no flour products, avoid all free oils, and fatty plant foods like nuts. Sugar and salt are allowed in small amounts on the surface of your foods, but you are to refrain from cooking with them. For more information, visit www.drmcdougall.com
One advantage of the plan is that you will cure or avoid most chronic degenerative diseases of the Western World. Another is that you will do far more for the health of the planet than most anything else you could possibly do.