In our ongoing series of modifying recipes, Toma has provided some general advice about eating healthy and then some specific advice about a couple of recipes. For length, I'm breaking it into two parts. Enjoy!
In this installment of this series I decided to talk a little bit about what I look for in a recipe. Recently I have been talking with DeWayne McCulley, The Author of “Death to Diabetes.” He has a list of what he calls live foods and dead foods. They are pretty much what I look to be included or excluded from a recipe. Here are the foods he identifies which are also the same foods I start with my own Optimized Diet.
From his Blog http://deathtodiabetes.blogspot.com/2005/07/n...
From a nutritional perspective, there are what I'm calling the 5 "live" (or super) foods and the 5 "dead" foods. "Live" food is in reference to foods that are better at keeping us "alive". "Dead" food is in reference to foods that lead us to disease and early death.
Note: Most of these foods are well known by those of you involved in nutrition, so there shouldn't be any surprises here. There are many books already written that identify these foods as healthy or unhealthy. All I did was "package" the information into two categories to make it easier for me (to eat properly) during my recovery. Hopefully, it will make it easier for you.
The 5 "dead" foods include:
— Refined flour, processed foods, e.g. white rice, potatoes, bread, macaroni, pasta, most cereals, most wheat products, crackers, pancakes, pastries, biscuits, spaghetti, mashed potatoes, other processed foods made with flour; and, starchy vegetables such as potatoes and corn
— Refined sugar foods, e.g. cookies, cakes, pies, some cereals, ketchup, soda, diet soda, most bottled juices, candy, jams, jellies, foods made with refined sugar, sucrose, corn syrup, high fructose corn syrup, maltose, dextrose, molasses, brown sugar, artificial sweeteners, and honey
— Saturated fats, e.g. cow's pasteurized milk, cow's cheese, most conventional animal meat
— Trans fat/hydrogenated oil, e.g. processed foods, clear vegetable oils, fried foods, potato chips, store-bought baked goods, lunch meats, stick margarine, snack foods, most frozen dinners
— Drugs, e.g. alcohol, tobacco, caffeine, OTC drugs, prescription drugs, recreational drugs
Key point: The "dead" foods (especially the refined carbs and trans fats) either cause blood glucose levels to increase leading to weight gain or they inhibit the body from burning fat leading to more fat storage! They are the key drivers of nutritional deficiency at the cellular level, triggering inflammation, oxidation, toxicity, acidity, and hormonal imbalance.
The 5 "live" (super) foods include:
— Green, leafy vegetables, other bright-colored vegetables; some fruits (lemons, berries, but not tropical fruits, especially for most diabetics)
— Pure or filtered water; water from raw juices (avoid tap water)
— Monounsaturated/Omega-3 fats, e.g. extra virgin olive oil, wild salmon, sardines, tuna, other fatty fish
— Lean protein, e.g. cold-water fish, beans, legumes, nuts, seeds
— Some (organic) whole grains, e.g. quinoa, oat, barley (but, not wheat, especially for most diabetics); freshly-ground flaxseed
Key point: The "live" foods trigger the body's natural internal healing mechanisms to prevent, fight or reverse disease. As a result, these foods when eaten as part of a "super meal" reduce and prevent inflammation, oxidation, toxicity, acidity, and hormonal imbalance.
I think DeWayne’s list is a pretty good starting point. There are a few minor points that DeWayne and I are not in complete agreement. In fact, I have not found any set of writers on the subject of health and nutrition that are in complete agreement.
One minor place that Dewayne and I disagree is with wheat but even then I agree with him about any refined and highly processed wheat products. When I include wheat in my diet it is in whole grain form or better yet sprouted whole grain.
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