The Mediterranean Diet: Cuisine for a modern world derived from age old wisdom
“If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need” — Elbert Hubbard.
There are so many various approaches to optimum wellness and healthy dieting. Infomercials fill hours of time talking about all the diet plans and weight loss methods out there, from pills and native plants to liquid diets. What should we believe?
The Mediterranean Diet is a cuisine and diet based solely on age old wisdom. Present research verification demonstrates that one man’s daily meal is another man’s trip to optimum wellness.
Most current scientific research indicates that a diet high in fruits and veggies along with routine consumption of whole grains, legumes, fish, low fat dairy products, olive oil and nuts provide long term and protective health benefits.
In Greece, certain symptoms of heart disease are among the lowest in the world. In 1993, the Harvard Medical School released the results of research that studied the diets of those countries bordering on the Mediterranean. Their findings suggested that fat and carbohydrates were NOT the main culprit in obesity and heart disease, but rather that the right fats and carbohydrates should be the base for a healthy diet. The study pointed to low rates of obesity, diabetes and heart disease throughout the region as proof of their contention.
What native Greeks have intuitively known for centuries has now been linked to scientific data that shows adherence to common Mediterranean diet practices may result in a reduction in heart disease, increased life expectancy and reduced risk of some cancers. The health benefits of olive oil have long been realized in Greece.
Exactly what is the Mediterranean diet and can it help you lose weight? There actually is no ‘Mediterranean’ diet – it’s a compilation of the way that people in the countries surrounding the Mediterranean Sea eat. Despite the differences in actual specifics, all of those studied based their diets on the same proportions of food groups and calories, and all included olive oil as their main source of fat.
The Mediterranean diet consists of the following guidelines:
Grains, Fruits And Vegetables
60% Of total carbohydrates are consumed through grains, fruits and vegetables. These include whole rice, fresh vegetables and fruits, whole grain breads and cereals, polenta, pasta (as long as it is made with whole grain, not refined white flour)
Sparing Use of Red Meat, Fish And Poultry
Typically this is about 15 ounces of red meat and poultry per week. Another 5-15 ounces of fish per week accounts for the bulk of meat protein intake. Compare that to the typical American diet which could easily include a 1 pound steak for dinner one night, and a 1/2 pound chicken breast the next night, and so on.
Olive Oil
Olive oil is not a miracle oil. It is, however, monounsaturated, which makes it a good fat. Monounsaturated fats help lower your cholesterol rather than raising it, and they are healthy ways to add fats to your diet (and yes, even though we are tempted to look at fat as a dirty word, your body does need some, otherwise it can’t use many of the vitamins you feed it)
Activity
The other important component of the Mediterranean lifestyle is activity. The typical Mediterranean day includes walking rather than driving, physical activity in the fields or the home and recreation. Physical activity is vital in helping the body to lose weight, and to maintain your new healthy weight once you reach it.
The Mediterranean diet works because common sense prevails in eating choices and a rise in HDL cholesterol (good cholesterol) is an indicator they are doing something right. The health benefits of olive oil cannot be overstated and traditional Greek cooking utilizes garden fresh produce and extra virgin olive oil. In tandem, this common sense approach continues to see a lower incidence of heart disease and colon cancer along with an increase in life expectancy and a decrease in overall weight.
The secret to losing weight with the Mediterranean diet is to base your meals on healthy carbohydrates – leafy green vegetables, brightly colored vegetables, whole grains and corn meals. Use meat sparingly – no more than 3-6 ounces per day. Derive dietary fat from vegetable sources – or from fish oil. Exercise regularly to get your metabolism going. The Mediterranean diet isn’t a weight loss regimen. It’s a new way of eating that will help you reach your goal weight and stay there.
