The Mediterranean Diet

The Mediterranean Diet: Health Central

The Mediterranean Diet

Much has been said about the healthy effects of the Mediterranean diet--lower mortality rates, fewer cases of heart disease and less chronic illness in that region.  Now researchers at the University of Las Palmas de Gran Canaria and the University of Navarra in Spain have published a study focusing on what makes the diet so healthy.

How did they do the study?

For four years, researchers worked with more than 11,000 university students, first asking them to provide their dietary intake.  Mediterranean foods such as like fruit, fish, nuts, cereals, and vegetables were positively valued, while meat, alcohol, and dairy products were negatively valued.  A questionnaire was used to measure the students’ quality of life after four years of monitoring their eating habits. 

What did they find?

Researchers found that participants who stuck to the Mediterranean diet had better mental and physical wellness, as well as a significantly better quality of life.  The scientists created a Mediterranean food pyramid that outlines the main diet factors:

• Daily water consumption should be 2 liters.
• Meals should contain vegetables, fruit, cereals, and dairy.
• Olive oil should be the main source of fat, but lean animal proteins such as eggs, fish, and seafood are also permitted.
• Sugar and sweets should be limited; However small amounts aren’t harmful.

Other recommendations include limiting meats and sweets, consuming moderate amounts of poultry, eggs, and dairy weekly, consuming fish and seafood several times a week, and basing all meals on fruits, vegetables, whole grains, olive oil, beans, nuts, seeds, and herbs. 

Other key components to following the Mediterranean diet include plenty of exercise, focusing on plant-based foods, replacing butter with healthy fat such as olive oil, using herbs and spices to flavor foods instead of table salt,  limiting red meat to once a month, and drinking red wine in moderation. ( Try Resveratrol for all the benefits of red wine )

So what’s the significance?

Find out what your body is missing ---Its Free to Try

While researchers can’t pinpoint the exact reason students showed better mental health and physical quality of life, the Mediterranean diet is believed to be a major factor.  Additionally, improved physical health will generally boost your mental health in the long run. 

Simply adding fruits, vegetables, nuts, lean meat, and cereal to your diet, while limiting sweets, could be the first step to fighting illnesses such as heart disease and minor depression by boosting your overall mood. For those with a family history of mental illness or heart disease, adding a fairly non-restrictive diet, such as the Mediterranean diet, can be a good strategy for increasing wellness.  

More Produce Cuts Cancer Risk

More Produce (Organic or Not) Cuts Cancer Risk  By Kimberly Beauchamp, ND People concerned about the risks of eating nonorganic produce, will be happy to hear that they can eliminate cancer from their concerns. Researchers teamed up to compare the cancer prevention effects of fruits and vegetables and the potential increased cancer risk from pesticide exposure from these foods, and the findings published in Food and Chemical Toxicologyreport that the benefits of eating produce far outweigh potential cancer risk caused by conventionally grown fruits and vegetables. The researchers used an analysis done by The World Cancer Research Fund and American Institute of Cancer Research in 2007 to estimate the number of cancer cases that could be prevented every year if half of the people in the United States ate 80 grams (one serving) more of fruits and vegetables each per day. They also used information from the USDA Pesticide Data Program to estimate the number of cancer cases from pesticide exposure that could be attributed to eating this much more produce. They found that if half of the US population were to eat one more serving of fruits and vegetables each per day 20,000 cancer cases could be prevented every year, and up to 10 cancer cases could be caused every year by an increase in pesticide exposure. “The positive health effects that could result from an increased consumption of fruits and vegetables will greatly exceed any putative negative effects that might be associated with the increased intake of pesticide residues on fruits and vegetables,” concluded the researchers, a team formed between the consulting firm, Exponent, and the University of California, Davis. It should be noted that the study was sponsored by the Alliance for Food and Farming and the authors have consulted for agrochemical companies. Know the risks The study helps sheds light on the gap between public perceptions of what causes cancer and what’s actually been proven. Some cancer risk factors can’t be prevented, like family history or age. Others, you can do something about. Here are some well-known risk factors and the cancers they may cause: Smoking and other tobacco use increases the chances of developing cancer of the lung, larynx, mouth, esophagus, bladder, kidney, throat, stomach, pancreas, and cervix. Obesity/overweight increases the risk of breast, colon, kidney, esophagus, and uterine cancer. Alcohol increases the risk of developing mouth, throat, esophagus, larynx, liver, and breast cancer. Sunlight and other sources of ultraviolet light increase the risk of several forms of skins cancer. Certain hormones, like those used to treat menopausal symptoms in women may increase the chance of breast, uterine, and ovarian cancer. The take-home message? Don’t use tobacco products, maintain a healthy weight, eat plenty of fruits and vegetables, use alcohol in moderation (no more than a couple of drinks per week), use sunscreen and protective clothing especially during prime sunburn hours, and explore other options for managing menopausal symptoms. (Food Chem Toxicol 2012: http://dx.doi.org/10.1016/j.fct.2012.08.055)

Know the basics: Good nutrition plays a vital role in overall good health.

Know the basics
Good nutrition plays a vital role  in overall good health.

Good nutrition is essential to life long health.  A proper diet means replacing unhealthy foods with nutrient rich options. Fad diets often promise quick but short live results.  Instead, you can help ensure overall health with wise food choices that will soon become habits.
According to the US Department of health and human services, healthier eating habits could reduce cancer deaths in the United States by as much as 35%.  Adding more fruits and vegetables to your diet also helps reduce the risk of stroke.

Bottom line:  Eat right. Feel good.

Fruits and vegetables- Harvard studies have shown that for every extra serving of fruits and vegetables you add to your diet, you lower your risk of heart disease by 4%.  Center dishes around vegetables rather than meat. Colorful vegetables carry more nutrients.

Fats- Not all fat's our bad.  While essential fats help supply energy, saturated and trans fats can raise "bad" cholesterol.  Cook more often at home to avoid the trans fat found in commercially prepared foods.

Grains and fiber- Whole greens are better than refined grains, because they include plenty of the fire that promotes digestive health.  Incorporate fiber rich foods such as strawberries interbrand to hope reduce the risk of coronary heart disease.

Meats and beans- Choose lean beef, such as top round and sirloin, or skinless chicken.  Six ounces of fish per week has been shown to reduce the risk of dying from heart disease by 36%.  The US Department of agriculture recommends 5.5 ounces a day of food from the meats and beans group, which also includes eggs and nuts.

Salt- More than 75% of sodium comes from processed foods.  Replaced canned items with fresh fair.  Use herbs and spices to flavor meats instead of salt.

Dairy- Eat Dairy products such as low-fat yogurt and skim milk to sustain strong bones.
Although each person's calorie needs differ, the nutrient facts label provide a common difference.

Being more aware of what you eat will help sustain a healthy life style.  Be sure to schedule regular checkups with your doctor to discuss a balanced diet because each person's needs are different.