Let’s start a Mediterranean Lifestyle

“The greatest wealth is to live content with little.”

                                                                          — Plato

Ever been to any of the countries  that surround the Mediterranean? No?Me neither. not yet  anyhow. Perhaps I will see you there.

However, countries like Greece, Italy, France, and Spain and others that surround the Mediterranean sea, eat a little differently than you and I or mostly you. In the 1940s and the 1950s, the world began to take notice of the do’s and don’ts at meal time in most countries around the Mediterranean.Meals were having a positive effect on the health of the people who live there.It wasn’t long before recommendations were made on how we can adapt their type of eating to fit our lifestyle and be a little bit healthier. 

The Mediterranean diet is widely recognized for its numerous health benefits, primarily due to its focus on whole, nutrient-rich foods. Some key benefits include:

 1. Heart Health:

   Reduced Risk of Heart Disease The diet emphasizes healthy fats like olive oil and nuts, which are high in monounsaturated fats. This can lower bad cholesterol (LDL) and reduce the risk of heart disease.

   Anti-inflammatory Properties Omega-3-rich fish like salmon and sardines, commonly consumed in the Mediterranean diet, help lower inflammation, which is linked to heart disease.

2. Improved Cognitive Function:

  Lower Risk of Cognitive Decline    Studies suggest that people following the Mediterranean diet have a lower risk of Alzheimer's disease and other forms of cognitive decline due to the diet's rich antioxidant content from fruits, vegetables, and healthy fats.

3. Weight Management:

The focus on whole grains, lean proteins, and healthy fats promotes satiety and reduces cravings, helping with sustainable weight loss and management.

4. Reduced Risk of Type 2 Diabetes:

The diet’s emphasis on whole grains, legumes, and vegetables helps maintain steady blood sugar levels, improving insulin sensitivity and reducing the risk of type 2 diabetes.

5. Longevity:

People following a Mediterranean diet often live longer. The combination of nutrient-dense, minimally processed foods with anti-inflammatory and heart-protective benefits contributes to a longer, healthier life.

6. Improved Gut Health:

The high fiber content from fruits, vegetables, and legumes supports a healthy gut microbiome, promoting better digestion and reducing the risk of digestive disorders.

7. Cancer Prevention:

The antioxidants found in fruits, vegetables, and olive oil may help protect cells from oxidative damage, potentially lowering the risk of certain cancers, such as breast and colon cancer.

Here is the do’s and don’ts when adopting a new eating habit that mirrors the Mediterranean way of eating:

Do eat and enjoy:

Extra virgin olive oil:at least four table spoons per day or more

Veggies: at least two servings per day of green beans, peppers, tomatoes, arugula, leeks, spinach, eggplant, zucchini, potatoes, or onions. Don’t forget to toss in the broccoli 

Red wine:about one glass per day 

Fruit:three or more per day including apples,figs,oranges,grapes,lemons,,olives avocados,gogi berries 

Fish: three servings per week, focusing on good fat varieties such a salmon, sardines, and an trophies

Nuts and seeds: walnuts, pumpkin seeds, almonds, hazelnuts

Legumes: three servings per week of any kind of beans, peas, and lentils

DO NOT EAT:

Red meat: limit red meat, opting instead for poultry or pork a couple of times a week, avoid process meat, including bacon, sausage, hotdogs and bologna, dried meat, such as prosciutto and serrano ham or at the end of the process meat spectrum they are higher in fat than white meat and can be loaded with salt should be eaten in moderation

Soda: no more than a few servings a week less than one 10 per day

Eggs: no more than a few servings per week

Dairy : no more than a few servings of high fat dairy milk, cheese, or yogurt per week, no more than a couple of pats of butter

Processed grains and baked goods: More than three servings of cookies, cakes or white bread per week

Overall, the Mediterranean diet Promotes a balanceApproach to eating from what the balance approach to eating rich in Plant based healthy fats and lean proteins which contributes to overall health and well-being