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.