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16. Healthy Diets Part 2
Lecture Summary
This 2 part series will discuss what to eat for weight loss, wellness, as well as improving and sometimes even curing chronic medical conditions. The ideas around diet are simple! Staying on a diet long term is the difficult part.
Key Points
- Avoid eating or try to severly limit consumption of fast food, sugar, unhealthy fats, fried foods, and simple carbohydrates like white bread and white rice.
- Eat a diet rich in raw vegetables and fruits. Shoot for a rainbow of different colors. Add in nuts and seeds for additional nutrients. This should be the cornerstone of any healthy diet.
- Try and get most of your protein from plant based sources like beans, legumes, nuts, seeds, and soy.
- Limit meat intake. Shoot for 2 to 5 meals a week with meat or avoid entirely. Enjoy high fat steaks or processed meats like bacon, only on rare-special occasions.
- Very strict diets like the Ornish diet can improve and sometimes even cure chronic medical conditions like morbid obesity, type 2 diabetes, heart disease, depression, Alzheimers, and low grade prostate cancer.
- Lifestyle changes like those utilized in the Undo It program (Ornish.com) should be the cornerstone of chronic disease treatment. Pharmaceutical medications can be important, but should be discussed after or alongside lifestyle changes in most instances.
References
- Tuso PJ. Nutritional Update for Physicians: Plant-Based Diets. Perm J. 2013
- Ornish et al. INTENSIVE LIFESTYLE CHANGES MAY AFFECT THE PROGRESSION OF PROSTATE CANCER. J. of Urology. 2005
- Ornish et al. Intensive Lifestyle Changes for Reversal of Coronary Heart Disease. JAMA. 1998
- Frattaroli et al. Angina Pectoris and Atherosclerotic Risk Factors in the Multisite Cardiac Lifestyle Intervention Program. Am J of Cardiology. 2008
- Silberman et al. The Effectiveness and Efficacy of an Intensive Cardiac Rehabilitation Program in 24 Sites. Am J of Cardiology. 2009
- Pischke et al. Lifestyle Changes are Related to Reductions in Depression in Depression in Persons with Elevated Coronary Risk Factors. Psychology and Health. 2010.
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By Bill Brandenburg, MD
4.9
1515 ratings
Lecture Summary
This 2 part series will discuss what to eat for weight loss, wellness, as well as improving and sometimes even curing chronic medical conditions. The ideas around diet are simple! Staying on a diet long term is the difficult part.
Key Points
- Avoid eating or try to severly limit consumption of fast food, sugar, unhealthy fats, fried foods, and simple carbohydrates like white bread and white rice.
- Eat a diet rich in raw vegetables and fruits. Shoot for a rainbow of different colors. Add in nuts and seeds for additional nutrients. This should be the cornerstone of any healthy diet.
- Try and get most of your protein from plant based sources like beans, legumes, nuts, seeds, and soy.
- Limit meat intake. Shoot for 2 to 5 meals a week with meat or avoid entirely. Enjoy high fat steaks or processed meats like bacon, only on rare-special occasions.
- Very strict diets like the Ornish diet can improve and sometimes even cure chronic medical conditions like morbid obesity, type 2 diabetes, heart disease, depression, Alzheimers, and low grade prostate cancer.
- Lifestyle changes like those utilized in the Undo It program (Ornish.com) should be the cornerstone of chronic disease treatment. Pharmaceutical medications can be important, but should be discussed after or alongside lifestyle changes in most instances.
References
- Tuso PJ. Nutritional Update for Physicians: Plant-Based Diets. Perm J. 2013
- Ornish et al. INTENSIVE LIFESTYLE CHANGES MAY AFFECT THE PROGRESSION OF PROSTATE CANCER. J. of Urology. 2005
- Ornish et al. Intensive Lifestyle Changes for Reversal of Coronary Heart Disease. JAMA. 1998
- Frattaroli et al. Angina Pectoris and Atherosclerotic Risk Factors in the Multisite Cardiac Lifestyle Intervention Program. Am J of Cardiology. 2008
- Silberman et al. The Effectiveness and Efficacy of an Intensive Cardiac Rehabilitation Program in 24 Sites. Am J of Cardiology. 2009
- Pischke et al. Lifestyle Changes are Related to Reductions in Depression in Depression in Persons with Elevated Coronary Risk Factors. Psychology and Health. 2010.