The Mediterranean Diet
The Mediterranean Diet plan is a healthy and well balanced way of eating that can be easily applied to everyday life.Credible Nutritionists, researchers, physicians are recommending the benefits of olive oil
more and more.The infomercial concept of dieting seems like something temporary, Low Fat Diets come and go.I promote changes in the way we do things,like making different choices,which will get us different results,its easy if we do it just for today.
I used to be under the mind set that I needed to eat meat at every meal. I don’t know where I got that idea, but for some reason I made some changes to my thinking and became, what is now called a Flexitarian or a semi-vegetarian.
The Mediterranean Food Pyramid is used to organize easy recipes,and is considered by Nutritionists to be a foundation for healthy lifestyle changes in today’s stressful and fast food lifestyle. Cooking with olive oil and the Mediterranean Food Pyramid originated along the coastal regions of the Mediterranean Sea and was inspired by its active inhabitants. People living along the Mediterranean, using the Mediterranean diet pyramid continue to live longer and healthier than there European and United States neighbors.
Their key dietary habits,and cooking with olive oil.Along with an active lifestyle, have been identified as a vital part of the area’s lower rates of chronic diseases and have been attributed to their longevity and lower cholesterol intake. The Diet Plan is rich in many antioxidants, vitamins, and minerals that have been scientifically proven to help reduce the risk of coronary heart disease, cancers, stroke, diabetes and lowering cholesterol.
In the March 2009 issue of life extension magazine Dr. Mark Hyman mentions the study of Nutrigenomics and a study comparing two groups of obese men,the group that ate rye and pasta reversed the genetic influence of 60 genes that promoted diabetes and inflammation.These studies are important evidence that we can use food and nutrients for the prevention of many health disorders that are associated with genetics.
The cuisine of the Mediterranean Diet encompasses easy recipes which include fresh harvested vegetables, fruits, beans, legumes, grains, nuts, pasta, fish and lean meats and uses heart healthy olive oil as its main source of fat. The Mediterranean Food Pyramid is simple, easy to follow, showing you exactly what foods you can eat on the Mediterranean diet plan. This is why it is a successful method of shifting people from being in a high risk profile to a low risk profile for chronic diseases. This low-fat diet is the cornerstone to preventative health. The end result is a longer and better quality of life!
The Diet is associated with olive growing areas of the Mediterranean so fresh Extra Virgin Olive oil is used as the principal fat, replacing other fats and oils (including butter and margarine).If a recipe calls for vegetable oil, substitute it with equal amounts of olive oil.If butter or margarine is is in the recipe, please see a conversion chart for Olive oil use in the Mediterranean diet.
Common Foods of the Mediterranean Diet
Bread, Pasta, Grains…Rice, Couscous, Polenta, Potatoes
Fruits….Olives, Avocados, Grapes
Vegetables… Eggplant,Tomatoes,Broccoli,Peppers,Mushrooms,Garlic, Capers Beans
Legumes, Nuts…Almonds, walnuts,peanuts and other nuts; Chick peas,white beans,lentils and other beans;
Cheese & Yogurt
Sweets…Pastries, Ice Cream, Cookies