Alton Brown's 4 Lists

There are two food show hosts I invariably watch. I like their philosophies however much it deviates from my current diet, I believe in what they preach though I can't always put it in practice (hey, it's not my fault I have to eat heart healthy all the time). But today I watched Alton Brown's 'Good Eats' - he reflected back on his, uhm, heavier time, and vowed to do something about it. And he did. He looks maaahvalous. He looks much healthier. And you know what? I find it so sensible. Once diagnosed as being high risk for heart attack, I followed a similar list of my own making as though it were my bible. I waiver a little more these days, but I generally abide by the principles which guided him to compile 4 Lists:

ALTON BROWN'S 4 Lists:

Daily	3x Weekly	1x Weekly	Do Not Eat
Purple Breakfast Whole Grains Leafy Greens Nuts Carrots Fruits Green Tea	Oily Fish Yogurt Broccoli Sweet Potato Avocado	Red Meat Pasta Deserts Alcohol	Fast Food Soda Processed Anything Canned Soup 'Diet' Anything

I've always shunned anything marked 'diet', which generally means they've replaced the sugar. That doesn't help me much. I also naturally avoid fast food. I don't care if TGI McFunsters (a 'Bourdain'-ism) offers a healthy menu, as far as I'm concerned it's all processed, and all garbage. The key to this menu is consume foods with minimal handling from field (or stables) to your plate. I can make my own soups, thankyouverymuch.

Where have I fallen short? Well, Alcohol, for one. I'm sorry - if a friend calls to go for a drink (or if I call them), I'm allowed to enjoy a yummy beverage. Another area is slagging of in the fruit and veg area - but I must say, when the good weather creeps up on us, I tend to crave it more, and in raw form to boot, and though raw is most nutrient dense, I still feel I don't eat enough servings to serve me well. I could improve in this area. Especially since I enjoy them so much and are one of the best sources of anti-oxidants. The sad thing is, I probably eat more than others. I make hummus regularly, tapinades of olives and red peppers, sometimes pack baggies of fruit for work snacks and make sure I use plenty of fresh herbs which are chalk full of vitamins. I still think my intake can be increased and more nutrient dense.

When I prepare dinners, my husband and I are fairly heart healthy. All this means is using the right ingredients and employing the right cooking methods. Deep frying a carrot does not give you veg credit. Now, for those who have other ailments or have no heart issues, they may find my selections laughable, but as someone who needs to be extra careful with her heart, let them mock if it means I'm giving myself a few more years of energetic living.

Here are some more specific rules I keep for myself as part of my ongoing battle with cholesterol. Keep in mind, you can control what you cook, you can't always control what you eat out, and I will continue to eat out now and again!

Enjoy	Moderate	Limit	Avoid
Oatmeal Barley Fresh Fruit Fresh Vegetables Fresh Herbs White Meats Fish Edemame	Margarine Dark Meats Potatoes White Rice Corn Cauliflower	Cheeses Bacon Shellfish Egg Yolk Desserts Salt High Sugars	Butter Whole Cream Foie Gras Animal Fats Organ Meat Squid Frozen Dinners Corn Syrup (fructose)

Substitutions:

Use	Instead Of
Becel (margarine) Skim Milk, Soy Milk Canola Oil No Fat Sour Cream Fat Free Kraft Slices Whole Wheat Unbleached & WW Flour Meats (lean, skinless cuts)	Butter, Lard Cream Vegetable Oil Full Fat Sour Cream Kraft Slices White Flour Products White Flour Meat (organ, fatty cuts)

As for my methods of preparation, here are a few rules I follow:

Safe	Moderate	Limit	Avoid
Grill Roast Bake Broil	Stew (skim) Braise	Pan Fry	Confit Deep Fry