Breaking the Food Seduction Book

A little hard-core, and a little out of date? / controversial? Barnard has no problem with seitan and rice & new potatoes. My husband's doctor says no carbs. Barnard recommends (old-fashioned) oatmeal over wheat cereal, but uses a lot of whole-wheat flour in the recipes... why not substitute oat flour? Very vegetarian, almost vegan.

It's about avoiding the opiates that encourage the cravings and about leveling the blood sugar. Glycemic Index is very important. His research volunteers did great, and I think anyone can get a good start on a new healthier diet with three weeks of perfect menus and support and accountability. I want to know how the subjects are doing now, years later. I also wish Barnard had emphasized exercise more as I see so much evidence in my own family and friends that it is key.

Read the first part to get the science, so as you think about the advice you've been following, and as you see new headlines, you'll have some background to use to process it all. And whether or not you want to go virtually vegan, do look at the recipes. Some are substitutes for our favorites, like tofu scrambled eggs and mac'n'cheese, and some are creative, enticing new ways to serve veggies and beans as the main dish. Plenty of breakfast recipes because that is truly the most important meal of the day.

My notes, for me more than for you because I do recommend the context, the whole book:

Sugar probably contributes to my bad moods, esp. irritability.

Wellbutrin, an antidepressant, reduces chocolate cravings in some ppl.

Cheese is constipating to many in exactly the same way that opiate painkillers can be.

Fiber and Gly. index are both important but not the same. Read both charts, eg different rices.

Low-fat foods don't just tend to increase the amount of leptin (appetite control) in your blood, they also boost its ability to work (to boost your metabolism).

Cold turkey (vs. moderation) and a food diary are two of the most often successful tools. The latter will reveal that you're not actually eating only when hungry, even though you think you're being smart and not doing a lame low-calorie diet. Do eat enough. At least 10 times your ideal weight. But don't eat too much because of binging or too frequent grazing.

8 80 cal whole grain servings
3 100 cal legume servings (ie 1 cup low-fat soy milk, 1/2 cup beans)
1 leafy green serving for calcium
4 or more servings additional veggies (1/2 cup cooked, 1 cup raw)
3 80 cal fruit servings (generally a serving is actually 1/2 banana or apple)