The Mediterranean Diet - Oh So Tasty

Yes, there is more to the Mediterranean than sun, beach and wine... there is the Mediterranean Diet...

For many years now the inhabitants of countries bordering the Mediterranean Sea - (such as southern Spain, Italy, Portugal, Greece, Turkey, Syria, Libya, Algeria, Morocco, Lebanon and Israel) have been considered to be among the healthiest in the world enjoying both high life expectancy plus showing health benefits like low incidence of chronic diseases and in recent years many studies have been made to discover why and if it has to do with more than just the sunshine!

Traditionally, their diet has been based on the livestock, fishing and agriculture of their land and reliance on foods from a rich diversity of plant sources including fruits, whole grains, nuts, beans and seeds. In Northern Africa for example, couscous, vegetables and legumes form the centre of the diet, in the Eastern Mediterranean, bulgar and rice along with vegetables and legumes and in Southern Europe, the basis is formed by rice, polenta, pasta with plenty of vegetables and legumes and everywhere bread is eaten at most meals (but without butter!).

Nutritional research has shown the advantages of a diet HIGH in vegetables, fruits, grains, monounsaturated fats and various complex carbohydrates but LOW in cholesterol and certain forms of saturated fat and led to greater public awareness.

It is true that these foods, like those foods consumed by the rest of Europe and the United States are rich in fat, BUT... of a different type!

Let me explain this: There are three types of dietary fats:

· Saturated fats, (from animals)
· Polyunsaturated fats (from plants, seeds, nuts and vegetables)
· mono saturated fats (olive oil). Olive oil isn't only delicious (and somewhat expensive) but it's also rich in vitamins A, B1, B2, C, D, E and K as well as iron.

The health and therapeutic benefits of olive oil are vast: namely?

· it does not have the same cholesterol raising effects as the saturated fats found in animal fats
· it contains anti-oxidants that discourage clogging of the arteries and chronic diseases including cancer
· and it also has lubricating properties in so far as it acts as a laxative, aids digestion and protects the intestine from ulcers.

Now, this "Mediterranean diet" - (though not exactly a diet in the ´slimmers´ sense of the word), has led to a style of eating that is a move away from relying on manufactured food stuffs to recipes consisting of natural and healthy ingredients eaten raw or minimally processed.

So WHAT typically comprises "The Mediterranean Diet?"

When, in 1993, The Harvard University School of Public Health and Oldways Preservation and Exchange Trust (a Boston based educational organisation) held a conference on the Mediterranean diet and its influence on public health, reviewing data concerned with the dietary traditions of those countries bordering the Mediterranean, the committee developed the "Mediterranean Food Guide Pyramid", the main points of which are summarised as follows:

· plenty of food from plant sources, including fruit, vegetables, breads and grains, beans, nuts and seeds
· use of Olive Oil replacing other fats and oils
· fresh fruit daily
· Seasonally fresh and locally grown foods in preference to processed foods
· Saturated fat should constitute less than 20 per cent of total calories
· small amounts of cheese and yoghurt (containing live cultures which may contribute to good health)
· daily moderate amounts of fish and poultry weekly and only a few eggs
· very little red meat
· a glass of wine (especially red) with meals as it contains anti-oxidants and has cholesterol reducing properties (although optional as there are contraindications for women related to breast cancer)

Natalia Kim is a journalist for http://www.beginning-exercise-and-weig ht-loss-help.com

---

NotOneOunce -- Junk at the Office

After the post-Halloween sugar surge, everyone coaches you to get... Read More

On A Weight Loss Plan -- Lose Even More!

Plan to eat two to three hours and pack health... Read More

Can Caffeine Tights Beat Cellulite?

At around £350 pounds a treatment, Lipo-Dissolve the so called... Read More

Weight Loss? 2 Skills You Need

If you have been dieting, there is a good chance... Read More

7 Part Plan To Beating Childhood Obesity

Everyone from politicians to parents is talking about fighting the... Read More

Get Back Weight Loss Motivation with NLP: Setting an Anchor

NLP Setting an Anchor Process to Get Back Motivation for... Read More

Frankie The French Fry Hatches A Plan

Frankie saddled up to the bar at the We-Stuff-Em-All Diner,... Read More

The Miracle of a Cheat Meal

One of the greatest tricks that I use to stick... Read More

Weight Loss Myths Exposed

As a weight loss coach I speak will people regularly... Read More

The Pain of Instant Gratification

What a great world we live in. You want something,... Read More

Take Control of Your Metabolism:Quick Tips for Increased Muscle Tone, Faster Fat Burning, and Energy

So many people are talking about how slow their metabolism... Read More

After WLS Patients Must Give-up Coffee, Tea, Soda and Alcohol to Sustain Weight Loss

Dieters are often told ? drink water. Drink a minimum... Read More

A Mediterranean Diet - How to Lose Weight Safely

If you are looking for a way to lose fifteen... Read More

Remembering The Titanic: Top Ten Weight Loss Mistakes Others Make But We Can Avoid

Patrick Henry once said, "I have but one lamp by... Read More

Exercise, Diet and Weight Loss ? When Do Your Desires Turn into Lifestyle Habits?

Just one more day I can do this, I told... Read More

Weight Loss Tip ? The Importance of Lowering Your Body-Fat!

When you hear a doctor or a personal trainer say,... Read More

No One Ever Got Fat Eating Broccoli!

Diet tips for losing weight abound. Some are good, some... Read More

Even Gastric Bypass Patients Hit Weight Loss Plateaus

Sometime, during the phase of rapid weight loss after gastric... Read More

Dietary Weapons of Mass Distraction (WMD)

As hoards of low-carb proponents invade the nutritional landscape, the... Read More

Dieting? Upgrading Your Non-Conscious ? Part 1

Visualizing and Declarations are today's topics.Visualize what you want as... Read More

Setting Morning Intentions For Success

Ever heard of the expression, "Getting up on the wrong... Read More

Fidgeting: The Natural Weight Loss Diet

It's now official. The simple act of fidgeting can mean... Read More

Rapid Weight Loss Tips - Lose Weight with the South Beach Diet

It's the American Dream: "If I could just lose a... Read More

Doc, I Know My Arthritis Will Get Better If I Lose The Weight?. But How Do I Do It?

First? establish realistic goals. Start with a target you can... Read More

Exercise and Low Carb Diets Make Poor Partners

Over the last twenty five years the most common questioned... Read More

Fast Weight Loss and Exercise - Pay Now or Pay Them Later!

Why have I allowed myself to get into this shape?... Read More

5 Surefire Ways to Weight Management

You have finally decided to tackle weight management and lose... Read More

The Band Fill--Adjusting Your LapBand

A fill is nothing to be worried about. The actual... Read More

Good Food/Bad Food Whats Left to Eat?

We've entered the Twilight Zone when it comes to the... Read More

7 Keys for Reducing Calories While Eating Out

Here are seven tips for getting the calories out of... Read More

10 Tips for Dining Out

There is no doubt about it; Americans are eating in... Read More

Tenuate: Should A Diet Pill Be Part Of Your Weight Loss Checklist?

Maybe your doctor suggested it. Maybe your favorite outfit doesn't... Read More

Know How Many Calories To Cut For Permanent Weight Loss

It is not recommended to lose more than 1 pound... Read More