Mind Body Medicine
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XI Nutrition

1. Haas, E.M. (1992). The Components of a Healthy Diet. Chapter 12 in Staying Healthy with Nutrition. Berkeley, CA: Celestial Arts, 505-526.
This chapter provides an overview on components of a healthy diet. The author discusses changing the categories of food groups so that there is a de-emphasis on the meats and dairy products and more emphasis on vegetables, whole grains and legumes. The ten key components of a healthy diet are presented. These components are discussed in detail and include natural foods; fresh foods; nutritious foods; clean foods; tasty and appealing foods; variety and rotation, and moderation. Seasonal foods are also a component of a healthy diet. The types of foods that are available during each season and the reasons for eating these seasonal foods are outlined. A brief overview on combining foods is also presented. Balance is the final component of a healthy diet. Each category of balance is discussed including balance in macronutrients, micronutrients, food groups, flavors and colors, and acid-alkaline content. The focus of the chapter is to help the reader shift from the Standard American Diet to a healthier one.

2. Ornish, D. et al. (1983). Effects of Stress Management Training and Dietary Changes in Treating Ischemic Heart Disease. JAMA, 249(1),54-59.
This was an earlier study performed by Dean Ornish' s group that evaluated the short-term effects of stress management training and dietary changes in patients with ischemic heart disease. This study consisted of 48 patients. The duration of the study.was 24 days. The stress management training involved the following: stretching/relaxation exercises; meditation; visualization; and staying in a together in a rural environment. The diet was essentially a vegan diet low in fat, cholesterol, and salt. There were significant improvements in several physiological parameters measured during exercise as well as a reduction in plasma cholesterol and triglycerides.