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What I eat in a day, what I had during my contest prep.
It’s easy, delicious, and anyone can do it 🙂
Some articles mentioned in the video and related readings:
Bazzano, L. A., He, J., Ogden, L. G., Loria, C., Vupputuri, S., Myers, L., & Whelton, P. K. (2001). Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study. Archives of Internal Medicine, 161(21), 2573-2578.
Clark, S., & Duncan, A. M. (2017). The role of pulses in satiety, food intake and body weight management. Journal of Functional Foods.
Darmadi-Blackberry, I., Wahlqvist, M. L., Kouris-Blazos, A., Steen, B., Lukito, W., Horie, Y., & Horie, K. (2004). Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pacific Journal of Clinical Nutrition, 13(2), 217-220.
Ha, V., Sievenpiper, J. L., De Souza, R. J., Jayalath, V. H., Mirrahimi, A., Agarwal, A., … & Bernstein, A. M. (2014). Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. Canadian Medical Association Journal, cmaj-131727.
Hartman, T. J., Albert, P. S., Zhang, Z., Bagshaw, D., Kris-Etherton, P. M., Ulbrecht, J., … & Lanza, E. (2009). Consumption of a Legume-Enriched, Low-Glycemic Index Diet Is Associated with Biomarkers of Insulin Resistance and Inflammation among Men at Risk for Colorectal Cancer1. The Journal of nutrition, 140(1), 60-67.
Hayat, I., Ahmad, A., Masud, T., Ahmed, A., & Bashir, S. (2014). Nutritional and health perspectives of beans (Phaseolus vulgaris L.): an overview. Critical reviews in food science and nutrition, 54(5), 580-592.
Hutchins, A. M., Winham, D. M., & Thompson, S. V. (2012). Phaseolus beans: impact on glycaemic response and chronic disease risk in human subjects. British Journal of Nutrition, 108(S1), S52-S65.
Kim, S. J., De Souza, R. J., Choo, V. L., Ha, V., Cozma, A. I., Chiavaroli, L., … & Leiter, L. A. (2016). Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials–3. The American journal of clinical nutrition, 103(5), 1213-1223.
Li, H., Li, J., Shen, Y., Wang, J., & Zhou, D. (2017). Legume Consumption and All-Cause and Cardiovascular Disease Mortality. BioMed research international, 2017.
Mitchell, D. C., Lawrence, F. R., Hartman, T. J., & Curran, J. M. (2009). Consumption of dry beans, peas, and lentils could improve diet quality in the US population. Journal of the American dietetic association, 109(5), 909-913.
Winham, D. M., Hutchins, A. M., Thompson, S. V., & Dougherty, M. K. (2018). Arizona Registered Dietitians Show Gaps in Knowledge of Bean Health Benefits. Nutrients, 10(1), 52.