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Sunday, June 4, 2017

Lesson 8: Love Food

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Breakfast is the most important meal. Eat something with protein, fiber and healthy fat. I like Kashi Organic Promise Sprouted Grains cereal with coconut milk and strawberries. It has 6 g of protein and 51 g of whole grains.

For lunch, I'd usually eat a salad. My favorite is Chinese Chicken salad. I love to cook easy 15-30 min meals and try new things like Farro which is rich in fiber, vitamins A, B, C, E and magnesium.

Buy local produce. Did you know California's State Produce?
  • State fruit: avocado
  • State grain: rice
  • State nut: almond
  • State vegetable: artichoke
I am in the process of creating a cooking show on YouTube. Join Being Well on
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Resource by Carole Bartolotto, MA, RD
:
Eating well can be tricky. Here are 2 diets - supported by research - that can improve your health through plant-based foods and healthy fats.

The China Study (2005). This diet includes plant foods only. That means no animal products such as meat, poultry, dairy, or eggs. You can eat as much as you want of fruits, vegetables, beans, lentils, nuts, and whole grains. The diet also cuts back on oils and refined carbohydrates like white bread (or rice). T. Colin Campbell recommends a very low-fat vegan diet in his book.
 
The Mediterranean diet includes:
  • fruits and vegetables: 5 or more servings of vegetables and 2 to 3 servings of fruit each day
  • beans, peas, lentils, nuts, and seeds
  • red meat (beef, pork, and lamb) only once or twice per month 
  • fatty fish (such as salmon) twice a week
  • extra-virgin olive oil and canola oil in place of saturated and trans fats
  • fat-free or low-fat dairy: 1 to 2 servings every day
The Lyon Diet Heart Study* found that people who followed the Mediterranean diet had 72% fewer coronary events such as a heart attack, a 56% decreased risk of dying, and a 61% decrease in the risk of cancer.

P.S. I love this blog "How to Have a Healthy Relationship with Food"!

Ingrid Cheng
"Mad Cook"
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