Month: August 2024

Starch-Based Diet Staples | Dr. McDougall

The following starchy foods are high enough in calories that they can serve as the center of a meal:

Whole Grains
Barley
Oats
Brown Rice
Quinoa (Pronounced “Keen-wa”)
Buckwheat
Rye
Bulgur (Cracked Wheat)
Triticale
Couscous (Refined Wheat)
Wheat Berries
Corn
Wild Rice
Millet

Unrefined Flours
Barley
Rice
Buckwheat
Rye
Corn
Soy
Garbanzo Beans
Triticale
Lima Bean
Wheat
Oat
Whole Wheat Pastry
Potato

Egg-Free Pastas
Pastas come in many shapes including spaghetti, macaroni, lasagna noodles, flat noodles, spirals, wheels, alphabet noodles. Most of these are made from highly refined flours and therefore should play a small role in your diet.

Artichoke Pasta
Tomato Pasta
Corn Pasta (No Wheat)
Whole Wheat Pasta
Spinach Pasta
Rice Pasta (No Wheat)
Bean Pasta
Lentil Pasta

Asian Noodles
Most of these are made from highly refined flours and therefore should play a small role in your diet.

Bean Threads
Somen
Buckwheat Soba
Udon
Rice Noodles

Roots
Burdock
Sweet Potatoes
Celeriac (Celery Root)
Tapioca
Jerusalem Artichoke (Sunchoke)
Taro Root
Jicama
Water Chestnuts
Parsnips
White Potatoes
Rutabaga
Yams
Cassava

(Carrots, beets, turnips, daikon, and salsify are low in carbohydrates and calories and so are not considered starch staples.)

Winter Squashes
Butternut
Acorn
Hubbard
Banana
Pumpkin
Buttercup
Turban Squash

(Summer squashes usually cannot serve as the center of a meal because of their low calorie content. They are also lower in carbohydrates than winter squashes.)

Legumes

Beans:
Aduki (Azuki)
Red Kidney
Black
Mung
Fava (Broad)
Navy
Garbanzo (Chick-peas)
Pink
Great Northern
Pinto
Limas
White Kidney (Cannellini)

(Soybeans cannot be considered a starch staple because they are too high in fat to be allowed on the diet regularly.)

Lentils:
Brown
Red
Green

Peas:
Black-eyed
Split Yellow
Split Green
Whole Green

https://www.drmcdougall.com/education/free-mcdougall-program-legacy/starch-staples/

For beginners, Spartan Vegan diet

* 100% vegan, whole foods, starch based

* 100% organic with no oils, no alcohol

* 60-90% calories from starches.

* 5-35% from fruits

* 5-10% from veggies

* No other foods

* Drink water

* Drink beet juice before heavy workouts if going for a personal best with weight lifting.

What I eat in a day

Spartan diet

Best diet for humans

No good fats

How much protein do you need

Postmenopausal female death spiral w/ calcium

T Colin Campbell on His Life Work – Animal Sourced Protein

Ninety year old Cornell University Professor Emeritus Dr. T. Colin Campbell has been dedicated to the science of human health for more than 60 years. His primary focus is on the association between diet and disease, particularly cancer. Although largely known for the China Study – one of the most comprehensive studies of health and nutrition ever conducted, and recognized by The New York Times as the “Grand Prix of epidemiology” – Dr. Campbell’s profound impact also includes extensive involvement in education, public policy, and laboratory research.

Day 127 of Year 10 Low-SOS Vegan Plan

EXERCISE:
* Jog outdoors 5k in morning sunshine
* Integrate oscillation training in my jog by some cutting left/right

WATER:
(2) × (32) = 64 oz (+)

EATS:
* grape nuts w/ blueberries, some XL-flakes, few thin sliced almonds, splash of 30 calorie unsweetened almond milk
* watermelon & some fresh jackfruit
* steamed brussel sprouts, pinto beans & veggie rice w/ white cream sauce made from potato, few cashews, vinegar & almond milk
* baked corn tortilla pieces w/ some fresh avocado

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

Day 126 of Year 10 Low-SOS Vegan Plan

EXERCISE:
* Powerwalk indoors 4 miles, post meal

WATER:
(2) × (32) = 64 oz (+)

EATS:
* grapenut flakes w/ rolled oats, blueberries, peaches, banana, splash of 30 calorie unsweetened almond milk
* watermelon
* veggie sub sandwich on wheat w/ tomato, onion, bell pepper, cucumber, spinach, olives, yellow peppers, jalapeño, vinegar, black pepper & drizzle of homemade cream sauce (made of blended white meat sweet potato, few XL-cashews, apple cider vinegar, seasonings & almond milk)
* fresh jackfruit

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

Day 125 of Year 10  Low-SOS Vegan Plan

Rock hard backyard peaches will soon be ripe


EXERCISE:
* Jog outdoors 5k in morning sunshine
* Standing computer desk

WATER:
(2) × (32) = 64 oz (+)

EATS:
* wheatena w/ rolled oats, blueberries, strawberries, few thin sliced almonds, splash of 30 calorie unsweetened almond milk
* small amount of leftover veghetti w/ last piece of high fiber sourdough toast w/ avocado
* white sweet potato vanilla ice cream w/ unsweetened cacao powder
* restaurant veggie bowl Peruvian quinoa and brown rice, roasted barbacoa cauliflower, black beans, corn and fire-roasted red pepper succotash, cucumbers, pickled red onions, pico de gallo, cilantro, housemade guacamole (too much), only problem was the excessive amount of salt & likely small amount of added XL-oil
* at home I added steamed broccoli & low fat vegan creamy dressing (see photo) made in blender from boiled white sweet potato w/ very few XL-cashews, apple cider vinegar, seasonings & almond milk
* few red grapes

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

Summer Tomato Panzanella by Mary McDougall

Ingredients


1 Loaf Fat-free French or Italian-style bread, crusts on, cut into 1-inch cubes
1 Cucumber, cut into 1/2-inch dice
1 Green bell pepper, seeded and cut into 1/2-inch dice
3 Ripe tomatoes, cut into 1/2-inch dice
1/2 Cup Chopped fresh basil
1/4 Cup Kalamata olives, pitted and cut into quarters
1 Cup Fat-Free Balsamic Vinaigrette (see recipe below)
3 Cloves Garlic, crushed or minced
2 Tbsp Hot water
2 Tbsp Vegetable broth
2 Tsp Balsamic vinegar


Directions


Preheat the oven to 300 degrees F.

Spread out the bread cubes on a baking sheet and bake for 15 minutes to dry. Let cool on the sheet.


Put the cucumber, bell pepper, tomatoes, basil, and olives into a large bowl. In a small bowl, whisk together the Fat-Free Balsamic Vinaigrette, garlic, water, vegetable broth, and vinegar.

About 15 minutes before serving, add the toasted bread cubes to the vegetable mixture and mix to distribute the ingredients evenly. Add the dressing and toss again. Let the salad stand for 15 minutes before serving to allow the bread cubes to soak up some of the dressing. Serve.

**********

Fat-Free Balsamic Vinaigrette

Ingredients
1 Cup Water
1/4 Cup Balsamic vinegar
1/4 Cup Apple cider vinegar
1/4 Cup Red wine vinegar
1/4 Cup Unseasoned rice vinegar
3-4 Cloves Garlic
1/4 Cup Ketchup
1 Tbsp Dijon mustard
1-2 Tbsp Agave nectar
1/2 Tsp Xanthan or guar gum


Directions
Place all ingredients in a blender jar and process until very smooth and emulsified. Taste for sweetness and add more agave to taste if necessary. Chill in refrigerator for at least 2 hours. Dressing will thicken as it chills.