Re: Effective diet to reduce cardiovascular disease

From: zwalanga (zwalanga_at_yahoo.com)
Date: 12/19/04 

Date: 18 Dec 2004 21:09:45 -0800

Kim wrote:
> This diet sounds very similar to the "Mediterranean Diet".

Kim you asked about my "diet":

No diet. I should not have used that word. When I look at what I eat
and look at the various nutrition recommendations I seem to be between
the Polymeal and the Mediterranean: lots of fresh fruits and
vegetables, especially brightly coloured vegetables and green leafy
vegetables; whole grains; fish about four times a week, chicken or
turkey a couple times a week, red meat rarely--bison, moose, deer or
goat; something from the beans, pulses, and dal family every day, olive
oil, olives, walnut oil, various nuts and seeds including almond,
Brazil and walnuts; ground flax seed every day, a small amount of dairy
and cheese.

Up to one ounce Swiss, German, Belgian or Dutch dark chocolate or one
ounce cocoa powder (not hot chocolate mix) usually every day.

None to minimum trans fats. I know there was some trans fat in the two
Scottish oatcakes I ate today but I haven't had them for about a year.
Rarely purchased baked goods, and no baked goods unless made with whole
grains, canola or olive oil; or rarely, butter. (Hard to make
shortbread without butter.)

Several times a week a cup of either green tea, black tea with milk or
lemon or mint tea.

A good nutrition site to consult.

http://www.hsph.harvard.edu/nutritionsource/

The Polymeal diet is the subject of the thread we were in. Ed Mathes
gives a link.

Probably some things I left out. Here is what I ate today to give you
an idea:

Breakfast

4 ounces cooked Scottish oatmeal
1/2 ounce walnuts
1/2 ounce ground flax seed
1 1/2 ounces plain full fat yogurt
2 ounces sliced banana

4 ounces whole milk in 2 cups coffee (think I have to cut that down to
2 ounces and one cup).

Lunch

2 ounces medium gouda cheese
3 ounces (12 large) dark red grapes
2 Scottish oat cakes

Supper

2 ounces rice stick noodles
1/4 cup chicken broth
2 cups assorted julienned vegs: Anaheim green pepper, jalepeno pepper,
green beans, broccoli stem
1 small tomato
4 cloves garlic slivered
1 piece ginger thinly sliced
4 ounces snapper (fish)
2 green onions
teaspoon dark sesame oil
juice of one small lime
water to cook

one ounce dark chocolate (Droste pastilles)

2 litres water apart from water in cooking and coffee.
I usually eat an apple every day. Missed today.

Zee

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