22.4.2011.
Food Combining - How to Create Foo…
FOOD COMBINATIONS Home
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In July '06, we finally went to work on our too-large waistlines. We learned about the guidelines suggested by Michel Montignac for food combinations. The theory is based on foodinsulin stimulation and the how carbohydrates, proteins, and fats are metabolised. The guidelines are to avoid those foods in the first column (except for special treats) and use ingredients from either column A or column B, and combine them only with those in column C. In July, 2006, we decided initially to give this a go for 6 weeks or so to see how it worked for us. It rather quickly had some desired results. We found that, mostly we don't eat different foods but instead changed the way we combine them together in each meal or snack. We had to give up a few favorites like macaroni and cheese, etc., but the results have been worth it so we're sticking with with it - albeit allowing ourselves a few dev iatio iations ns as seem warranted.
Guideli nes for Combinin g Foods Foods Group A (Legumes, nuts and grains)
Grains Vegetables Legumes Nuts
White potatoes Cooked carrots Corn Beets Refined grains
Dry beans Quinoa Lentils Chick peas Peas Whole grain pasta Basmati rice Bulgur/couscous Nuts Soy products Whole grain bread Whole grain cereal
Meat Fish Eggs
Visible fat Skin
Beef Lamb, Pork Eggs
Fish Seafood
Dairy
Butter for c ook ing
Butter Cheese
Skim milk Low fat/skim cheese Low fat/sk im yoghurt yoghurt Low fat sour cream
M is c ella ne ous
Cooki es Soda Candy Sweetened cereal Sugary jams White flour Palm Oil Coconut Oil Ketchup Honey White bread White rice (ex Basmati) Sugar
Olive Oil Canola Oil Nut Oil
Fruits (fresh or dry)
Jam without sugar Marmalade without sugar Fructose
Group B (Animal protein and fat)
Group C (eat as much as you want of these)
Av o id
Ca te go r y
Artichokes Eggplant Broccoli Cauliflower Carrots (raw) Mushrooms Cabbage Kohlrabi Squash Onion Green leafy veggies Leeks Radish Tomatoes Sweet potatoes
Here are some tips we used to make menu changes: Make stir fries or or other m eat dishes and serv serv e with salad and extr a v eggies instead of of rice, pasta, potatoes, potatoes, etc. Forr a snack, tr y se Fo serv rv ing ch ees eesee sliv sliv ers on on apple slices, slices, celery , or zucchini instead of cracker s. Wrap a ham burg er in a lettuce leaf instead of of a bun. Make m eat-f eat-filled illed wr aps using using rom aine lettuce leav es. Make pizza pizza on on th ick slices of of eggpla nt. Make lasagn a w ith t hin sli slices ces of of sauteed eggplant or zucchin i. Use kohlrabi, y am s, y ucca, or cauliflow cauliflow er instead of po potatoes tatoes.. [Make [Make a delicio delicious us A u Gra tin by cuttin g u p the v eggies, boill or boi or steam u ntil barely tender. Meanw Meanw hile, saute ch op oped ed onions onions,, gar lic, an d a can of chopped chopped tomat oe oess together to
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22.4.2011.
Food Combining - How to Create Foo…
m ake a sauce. Put the v eggies in a casserole, cov er with sau ce, top with a low-fat m ozzar ella and Parm esan. Bake un til top is brown.] Make y our own m ay onnaise from 1 cup canola oil, 1 tsp lemon juice, 1 egg a nd salt and pepper.
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