22.4.2011.

Food Combining - How to Create Foo

FOOD COMBINATIONS
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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 com binations. The theory is based on foodinsulin stim ulation and the how carbohy drates, proteins, and fats are m etabolised. The guidelines are to avoid those foods in the first colum n (except for special treats) and use ingredients from either colum n A or colum n B, and com bine them only with those in colum n 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 som e desired results. We found that, m ostly we don't eat different foods but instead changed the way we com bine them together in each m eal or snack. We had to give up a few favorites like m acaroni and cheese, etc., but the results hav e been worth it so we're sticking with it - albeit allowing ourselves a few deviations as seem warranted.

Guidelines for Combining Foods

Category Avoid Group A (Legumes, nuts and grains) Group B (Animal protein and fat) Group C (eat as much as you want of these)
Artichokes Eggplant Broccoli Cauliflow er Carrots (raw ) Mushrooms Cabbage Kohlrabi Squash Onion Green leafy v eggies Leeks Radish Tomatoes Sw eet potatoes Beef Lamb, Pork Eggs

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

Fish Seafood

Dairy

Butter for cooking

Butter Cheese

Skim milk Low fat/skim cheese Low fat/skim yoghurt Low fat sour cream

Miscellaneous

Cookies Soda Candy Sw eetened cereal Sugary j ams White flour Palm Oil Coconut Oil Ketchup Honey White bread White rice (ex Basmati) Sugar

Jam w ithout sugar Marmalade w ithout sugar Fructose

Oliv e Oil Canola Oil Nut Oil

Fruits (fresh or dry)

Here are som e tips we used to m ake m enu changes:

Ma k e st ir fr ies or ot h er m ea t dish es a n d ser v e w it h sa la d a n d ex t r a v eg g ies in st ea d of r ice, pa st a , pot a t oes, et c. For a sn a ck , t r y ser v in g ch eese sliv er s on a pple slices, celer y , or zu cch in i in st ea d of cr a cker s. W r a p a h a m bu r g er in a let t u ce lea f in st ea d of a bu n . Ma k e m ea t -filled w r a ps u sin g r om a in e let t u ce lea v es. Ma k e pizza on t h ick slices of eg g pla n t . Ma k e la sa g n a w it h t h in slices of sa u t eed eg g pla n t or zu cch in i. Use k oh lr a bi, y a m s, y u cca , or ca u liflow er in st ea d of pot a t oes. [Ma ke a deliciou s A u G r a t in by cu t t in g u p t h e v eg g ies, boil or st ea m u n t il ba r ely t en der . Mea n w h ile, sa u t e ch oped on ion s, g a r lic, a n d a ca n of ch opped t om a t oes t og et h er t o

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22.4.2011.

Food Combining - How to Create Foo

m a k e a sa u ce. Pu t t h e v eg g ies in a ca sser ole, cov er w it h sa u ce, t op w it h a low -fa t m ozza r ella a n d Pa r m esa n . Ba k e u n t il t op is br ow n .] Ma k e y ou r ow n m a y on n a ise fr om 1 cu p ca n ola oil, 1 t sp lem on ju ice, 1 eg g a n d sa lt a n d pepper .

Home | Site Map | Cruising | Logs | Seminar | Writings | Growing Old | Photos | Nuggets | Contact Bill Dillon (KG4QFM) and Pat Watt (KG4QFQ) This page was last modified on June 19, 2008

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