Eat to Cure

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Eat to Cure Plant based diet

Overall Principles:
Choose foods from plant sources. Avoid all animal products and all kind of oils. Favor foods with low glycemic index. Focus on the new Four food Groups:
​1- Whole Grains:  Whole grain pasta, Brown rice, Quinoa, Bran cereal, oatmeal. pumpernickel or rye bread, whole wheat couscous, bulgur wheat, barley etc. Avoid white bread. 2- Legumes:  Beans (black, pinto or kidney, chickpeas, soybeans) peas, split peas, lentils, fat free soy product (fat-free veggie burgers, textured vegetable protein, fat-free  tofu) 3- Vegetables: Almost all vegetables, however vegetables with high fat content should be avoided or use in small amount like avocados (guacamole in wraps and burgers), olive and coconut. Avoid vegetables with high glycemic index like but Sweet potato , yam and Red potatoes are recommended. 4- Fruits: Almost all fruits, choose from low glycemic index, watermelon and pineapples are considered high glycemic index but still I eat them in smaller portions. Avoid fruits juice drinks as it causes sudden increase in blood sugar and increases insulin levels. Fruit juices can be added in salads.  Other Permitted Foods: Fat free Dressings and other fat free condiments (always see labels and try to avoid any dressing that contains High Fructose corn syrup) Coffee with fat free non-dairy creamer Soy products: Tofu, tempeh, Almond milk(unsweetened), soy milk,  rice milk Flax seeds Nuts are discouraged but Walnuts are fine in small amounts. Dark chocolate (made without milk) Oatmeal and whole grain cereals Foods to Avoid  Anything with mother or face. Meats, Poultry, fish, eggs All dairy products (use Almond, Soy, or Rice milk) Avoid Peanut butter, sugars (all types) Added oils, margarine, salad dressings, mayonnaise, cooking oils, Fried foods such as Potato chips, french fries, onion rings, doughnuts etc. Refined foods and foods with high glycemic index e.g white breads and white potatoes Products containing High fructose corn syrups.  Other Suggestions:  If you are following this diet strictly then you will need one supplement. Vitamin B12 1000 mcg orally once weekly ( however if you were eating meat before you have store of Vitamin B12 for  at least 6 months)  Resources: DVD: Forks over Knives ( highly recommended) Books: Prevent and Reverse Heart Disease (CaldwellEsselstyn, MD)              Eat to Live ( Dr. Joel Fuhrman)
Forks over Knives (book) The Complete Idiot’s Guide to Plant Based Nutrition (Julieanna Hever) Vegan for Life (Jack Norris)  Recipes Book:
Engine 2 Diet (Rip Esselstyn) Forks over Knives (cookbook) Happy Herbivore (Lindsey Nixon)
​Get health, go vegan cook book (Neal Barnard M.D) Recipes DVD: Jeff Novick`s Fast Food (2 volumes) Internet Resources:
Dr Esselstyn`s website  Highly recommend to watch CNN program by Dr Sunjay Gupta "Last Heart Attack". you canfind this program on Dr Esselstyn website There are also other useful videos on this webpage  2- Fat Free Vegan Recipes  3-- Engine 2 Diet Recipes