Posts Tagged ‘Health’

The Mediterranean diet can decrease high blood pressure because olive oil is used as the primary source of fat, lots of plant foods are incorporated into many Mediterranean meals, and Mediterranean meats are generally quite lean. Research the Mediterranean diet with information from a registered and licensed dietitian in this free video on healthy eating.

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The Mediterranean diet is recognized as capable of reducing the risk of cardiovascular disease and cancer. Many studies of Mediterranean populations of southern Europe showed it.The Mediterranean diet pyramid  determines in a simple way, the proportions of each family of food to eat. By following the recommendations of the pyramid, you put away heart problems and cancer. You even keep a youthful appearance longer.

 

Why? Because this type of diet gives our body all the nutrients it needs: vitamins, trace elements, minerals, fiber, antioxidants, essential fatty acids … It does not or hardly brings foods that your body does not need. What keeps our energy to fight disease and delay the aging.

 

The “modern” food is often responsible for an inadequate intake of these nutrients. On or often a state of fatigue, and less resistance to germs.Moreover, our so-called modern diet often contains an excessive proportion of sugar and bad fats.

 

What are the bad fats? They are mostly margarines which are produced artificially and many vegetable oils. Because these oils are produced industrially, seeds (soybean, sunflower, corn, grapeseed … are often overheated and the oil is extracted with chemical solvents). For this reason, saturated fat should not be excluded from the diet. Saturated fats such are “stainless”, ie they can not be attacked by free radicals. Unlike polyunsaturated oils that are very instable .It is true that these oils lower LDL cholesterol, but on the other hand, they easily oxidize cholesterol.

So eating a little cheese and butter and reducing margarine and polyunsaturated vegetable oils is a good thing for your health

 

 

The Mediterranean preferably use olive oil that supports the cooking and can be used to season salads and vegetables. This oil has largely proven itself as food for good health. The unsaturated fats in olive oil reduce bad (LDL) cholesterol. These polyphenols help to combat excess free radicals. The excess free radicals caused by pollution, radiation or tobacco smoke increases the cancer risk of myocardial infarction and accelerate aging.

 

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Vegetables, fruits, whole grains like brown rice are important in this type of cuisine. The garlic either fried or  with salad is widely used. This food has  the property to decrease blood pressure ,blood sugar and cholesterol. It plays a leading role against the arteriosclerosis.. Moreover, it fight many germs and virus.

 

The fish is consumed at least twice a week but it can be eaten every day without problem. Fish is rich in omega 3 fatty acid. However, the ideal proportion between the intake of omega 6 and omega3 must not exceed (1 / 5) Not more than 5 times more Omega6 than omega3. But in our “modern” cuisine the proportions are often of 1 / 10 or 1 / 15 . Most cooking oils , margarine, dairy products and meat are rich in omega 6. However, excess omega-6 predisposes to cardiovascular disease and some arthritis.

 

In addition, omega 3 improve the flow of  blood and decrease the risk of blood clots in the arteries.The chicken provides protein, like fish and red meat. But this food is low in saturated fats. Fats that are generally considered bad for the arteries.

 

Besides the Mediterranean diet contains very little red meat because at first, there were only goats and sheep in these regions. The meat of these animals was few consumed; these animals were used primarily for their milk and hair.

The goat cheese and sheep contain much less saturated fat than cow cheese. They therefore rise less cholesterol.

 

Regular consumption of red wine in moderation (two glasses of 10 cl per day) significantly decreases the risk of cardiovascular disease. The famous “French Paradox” has thus been identified

 

Should we remove the sweets, cakes, ice cream? No, it must be a treat from time to time. But once or twice a week is up.Also, if you can take your meals in a friendly  way with friends or family members, it is even better. You will digest better and be less stressed. You’ll get a lot less hungry between meals

 

Finally, moderate physical activity will improve your health. A half hour walk a day or three times an hour a week, for example, would be perfect

 

By following the recommendations of the mediterranean diet pyramid, you will quickly feel in better health. You will decrease your risk of heart problems and cancer. So why not try?

 

You can also watch this blog for more details on the of the Mediterranean diet pyramid

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Following The Mediterranean diet plan can be very good for your health. Traditional Mediterranean food is particularly healthy and also extremely delicious. Rather than being a diet in itself, it is more about you changing your eating habits than just changing the ingredients that you use. Nutritionists and dieticians often recommend a Mediterranean type diet to people who want to lose weight and improve their overall health.There are a number of things which are universal in the Mediterranean diet. These include olive oil, many fresh fruits and vegetables, grains, cereals and plenty of seafood in most cases. All of these types of food are high in nutritional value none of them have the fillers and junk you find in todays grocery store foods.Mediterranean diets are rich in fibre and ideal for those who have bad eating habits and are putting on excessive weight as a result or forming other medical ailments. With the high quality fresh produce of Mediterranean food, you can certainly benefit greatly. One of the most obvious aspects of Mediterranean cooking is the use of olive oil. This is far healthier than other cooking oils and it also serves as a good and healthy compliment to salads rather than unhealthy dressings which contain a lot of bad contents which you want to avoid.The Mediterranean diet plan isn’t just about eating the right kinds of foods, it’s also about slowing down and tasting your food.  In the Mediterranean, families enjoy large meals together and take the time to taste and enjoy the food.  Talking about the days events while lingering over a tasty meal is something we don’t often do in the west.You will probably find yourself eating much more delicious food, while benefiting your health at the same time. Meals are small but you tend to eat more often and each meal contains some fish or meat, perhaps moderate amounts of dairy products and plenty of fresh produce in the form of vegetables and fruits. Wine also serves as a good compliment to Mediterranean food and can actually be quite good for you if drunk in moderate amounts.Few people would recommend that you rigidly stick to a Mediterranean diet plan, but you will find that cooking Mediterranean food more frequently will help open your eyes to a number of health benefits and delicious dishes which do not contain the rubbish that your body does not need.  Who knows, you may discover that you like the food so much that you are eating it all the time, thus improving your health and slimming down without any effort!

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When you go to the supermarket and stand in front of the oil displays, you may wonder which one to buy.  Which is best?  Frankly, most of the oils on those shelves are not useful in your diet; and, with the exception of some olive oils none are “good for you,” despite advertising claims.  All commonly used oils, with the exception of extra virgin olive oil, have been expelled with heat, (even if they are labeled “cold pressed”), bleached, and subjected to other  processes that leave them empty of nutritional benefit.One of the staples of a Mediterranean diet is cold pressed extra virgin olive oil, made from the first pressing of the choicest olives, and it is the one exception.  In Greece, and other Mediterranean countries, where olive oil is consumed in quantity, people have much lower blood cholesterol levels and a much lower rate of heart disease than people in the United States and Europe.Many studies indicate that the health benefits of olive oil are attributed to the high level of monounsaturated fats in cold pressed olive oil which actually lower blood cholesterol levels.  However, this is only true when the oil is cold pressed.  Once the oil is heated, as in cooking, its quality and structure is altered.  Extra virgin olive oil, which is cold pressed, is best.  “Virgin” olive oil is usually obtained from the second pressing and is of a lesser quality.  Avoid “Pure” olive oil, as it is a blend of inferior oils and is not recommended.When following a Mediterranean diet, you can use extra virgin olive oil on all your salads and on any dish that will not be heated.  Use extra virgin olive oil as a replacement for butter on potatoes, vegetables, and even on toast.  When cooking, extra virgin olive oil is still preferred, but virgin olive oil is acceptable.  I prefer the extra virgin olive oil and use it exclusively.  There are many people, who are converting to a Mediterranean diet, that find the taste of olive oil unsuitable for all types of cooking.  For those people, there are some very good replacement oils.Sunflower, safflower, and corn oil are good substitutes for extra virgin olive oil when baking.  Although unlikely to be found in a Mediterranean diet, these oils are lower in saturated fat than butter and have no cholesterol at all.  When cooking in a wok, try sunflower, safflower, or light sesame oil for flavor.  A good tip to avoid heat breakdown when you want to pan fry or saute is to place the food into the pan before adding the oil, then heat them together.  Use less oil rather than more.  A teaspoon of oil will go a long way.Try to buy your olive oil in small quantities.  Store olive oil in dark places, and always refrigerate your olive oil after opening and, also keep any foods made with any oil refrigerated.  Visit here for more ideas and tips on how to adopt a healthier lifestyle through a Mediterranean diet.

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As the name suggests, the Mediterranean diet is based on the eating habits of  the people of Mediterranean countries.  This area includes about sixteen countries on three different continents.  However, the origins of the Mediterranean diet seem to be centered around Greece and the Greek Islands.So, what is so special about a Mediterranean diet recipe, or the eating habits of these people, or the health benefits of a Mediterranean diet?  Interest in Mediterranean diets began when it was noticed that that people living in the Greek Islands lived longer, and had less coronary disease and cancer than people from other countries.  Recent medical research now confirms and backs up these facts.The Mediterranean diet food pyramid is made up of fruit, vegetables, grains, poultry and fish, some meat. red wine, and olive oil. Olive oil and Omega-3 oils from fish are known preventatives that help reduce the risk of coronary diseases,hypertension, an diabetes. Most healthy heart diets recommend the use of both olive oil and fish oils because they are very beneficial for the body.Omega-3 oils enhance the immune system, and the Mediterranean diet consists of more fish and less red meat. Actually, very little red meat is eaten. What is mostly eaten are fruits, vegetables, and grains.  Beans, nuts and cereals are also widely used Mediterranean diet foods.  Dairy products like milk, yogurt, and eggs are used in moderation.  Red wine is a part of the diet, but should also be used moderately.Olive oil is a monounsaturated fat and one of the most important aspects of the Mediterranean diet. Hippocrates, an ancient Greek physician,believed that olive oil was an essential part of a persons diet and also had medicinal properties.  Olive oil is high in antioxidants which prevent clogged arteries, defends against diseases like cancer, bladder stones, urinary infections, obesity and more.Unlike trendy diets that promise quick and easy weight loss, the Mediterranean diet is based on creating a good healthy lifestyle prompted by well balanced nutritional eating plan. Following an eating plan based on a Mediterranean diet will deliver quick and easy weight loss, that also results in permanent weight loss. Here are some basic tips to use when adapting to the Mediterranean diet.Cut way down one animal fats. Minimize your consumption of cheese, butter,and yogurt, natural yogurts and feta cheese are good choices. Eat fish and eggs moderately, once a week for fish, and three or four servings of eggs a week. Keep your consumption of red meat down to once a month.  Drink at least six glasses of water each day.  One added pleasure, one glass of red wine for women, and two glasses for men with each meal is also quite acceptable.A Mediterranean diet recipe can be quite tasty, which may tempt you to eat more.  Care should be taken when it comes to portions.  CLICK HERE for more information and learn how to reap the health benefits of a Mediterranean diet.

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