Close your eyes and imagine a place several thousand miles away where millions of people eat happily(i do that all the time, and Yes i love food),day in and day out,while maintaining a healthy weight. Plates are loaded with fresh,colorful,beautiful food. "Carb" is not a dirty word,olive oil flows liberally, and wine glasses clink. Meals are a time to celebrate and connect,not count calories. Welcome to the Mediterranean diet.
SO WHY IS EVERYONE TALKING ABOUT THE MEDITERRANEAN DIET RIGHT NOW?
People are excited because of an important recent study,conducted in Spain,that showed stunning results.
Researchers put two groups on a Mediterranean diet high in either olive oil or nuts. And get this:both groups had about 30 percent lower risk of heart attacks,strokes,and death from heart diseases than a third group that had eaten a reduced fat diet. "Although you can lose weight successfully on a Mediterranean diet,this study showed that you don't have to lose a pound to experience the significant health benefits," says Holly Andersen, .MD, a cardiologist and director of education at the Roland O. Perelman Heart Institute, in New York City.
It's clear we should all be eating nuts and olive oil. But the Mediterranean diet is more than a menu plan. In fact,says dietitian Connie Diekman, author of everything Mediterranean diet book, "It's not a diet at all, at least in our sense of the word". It's really a life style,an attitude that celebrates the power of great fresh food as well as a relaxed time at the table with friends and loved ones. It's not about fast food,eating on the run-or deprivation.
Other research has shown that this way of eating also helps reduce the risk of cancer,diabetes,and cognitive decline. As Dr. Andersen says, "it's about living longer with less disease,and isn't a long,healthy,happy life what we all hope for?"
7 STEPS TO EATING SMARTER
There's really no single ,magic Mediterranean diet. From Greece to Spain,Italy to Israel, each region and country has its own special blend of ethnic and cultural cuisine. What they all have in common are meals loaded with fresh produce,beans,whole grains,nuts, and olive oil,plus some fish,cheese,yogurt,poultry, and eggs. Oh, and did i mention a glass of wine with dinner? Cheers to that!
1. Vegetables are the centrepiece.
It's very much a plant based diet. We tend to show case a big piece of meat on the plate surrounded by just a few veggies or none at all. A Mediterranean plate reverses that,so it's full of vegetables with a small amount of meat.
2. It's all about whole foods.
Not many meals should come out of a cardboard box or a plastic bag. Mediterranean eating emphasizes whole grains,legumes ,nuts and seeds.
3. How you shop is important.
Just because you don't have time to visit the market each morning doesn't mean you can't find fresh food. Plan meals and take a list when going for your groceries,don't go when you are hungry and avoid aisles filled with salty snacks,sugar baked goods,and sodas.
4. Portions don't come in super size.
Our idea of Mediterranean dining too often means pile of pasta drenched in creamy sauce with lots of bread. But a typical serving size of pasta in Italy is just like 1/2 cup(the size of your fist) served with just a bit of sauce.
5. Fat can be your friend.
Perhaps the single biggest thread that ties various Mediterranean diets together is the liberal use of fatty fish amid healthy plant-based oils from nuts and especially olives.(butter and other animal fats are used sparingly, if at all). Embracing those good fats maybe key to the many health benefits of Mediterranean eating. For one,fat helps you feel fuller longer,so you're less likely to over eat. In addition,studies have shown that healthy fats play an important role in heart health.
6. Focus on meals not grazing.
Almost no one in the Mediterranean eats while working down the streets except for children eating ice-cream. We have become so conditioned to finding food on every corner that we have turned into a nation of constant snackers. One way to curb mindless munching? Don't let yourself get too hungry before sitting down to eat. That may mean you need to eat a little more at each meal,but you'll be less likely to snack on unhealthy stuff in between.
7. A glass of wine? No problem!
The Mediterranean climate is ideal for growing grapes,so it's no surprise that wine is frequently served with lunch or dinner. But that means drinking one glass(2 for men),not the whole bottle.
"Several studies show that moderate alcohol consumption may reduce the risk of cardiovascular disease,but more than a glass a day can also raise your risk of breast cancer." You have to know your family history. Although many studies have focused on the benefits of red wine (which has higher level of certain heart-healthy phytochemicals ),the Mediterranean diet includes both red and white wine.
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