The Mediterranean Diet is loaded with antioxidants, high in fruits, vegetables, whole grains and oils that are good for us like olive oil, nuts, avocados, some fish and very little meat and dairy. Choose fresh fruit for dessert, rather than pie and cake. Food is typically seasoned with garlic, onions, basil, oregano, and other health-promoting herbs.
People who live along the Mediterranean Sea tend to live longer and have less heart disease and other diseases… so lots of studies have been done on the Mediterranean diet.
Get the fat, cream and butter out of things…
Substitute Olive Oil.
Olive oil is a major part of the Mediterranean diet, rich in antioxidants and according to World-Science.net “The phenols in virgin olive oil suppress several genes that promote inflammation, said Francisco Perez-Jimenez from the University of Cordoba, Spain. Virgin olive oil is oil squeezed out of olives at relatively low temperatures in a process known as cold pressing. Virgin and particularly “extra-virgin” olive oil, which comes from the first pressing of the olives, have the highest phenol content, said Perez-Jimenez.”
Extra Virgin Olive Oil should generally be used for drizzling over breads, salads and other foods rather than used in cooking. It loses a lot of it's antioxidants if heated over 120 degrees Fahrenheit, so for cooking, use the regular olive oil, not extra virgin. I also use cold pressed walnut oil, peanut oil, and sesame oil on occasion. I like to use extra virgin olive oil, olives, tomatoes and garlic in a coarsely chopped topping. Add spices and sea salt to your particular taste. I put this with hummus on gluten free crackers for a yummy snack.
One thing I always had trouble with was those yummy Kalamata olives from Greece that still had the pits in them. I didn't know there was a trick to removing the pit from an olive until recently. I would always try cutting around the pit and it would take forever. You can put it under the flat of a large knife and apply quick pressure, the same way you crack garlic cloves to get the peels off… and the pit comes out easily.
Side note: Use sea salt, not table salt… sea salt has 92 minerals in it. Table salt has none of those minerals plus they add chemicals which make it highly toxic. We removed the white table salt from our home and replaced it with a pink Himalayan sea salt. I traveled this past weekend and found myself using regular table salt in restaurants and I could taste the chemicals in it!
Notes from the video (above)
- Healthful Components of Olive Oil
- Protects against cardiovascular disease
- Decreased Blood Pressure
- Protects againste DNA damage in women
- Healthful Components of Tomatoes
- Contains lycopene
- Prevents damage to various parts of the body
Healthful Components of Wine
- Increases protein
- Lowers the risk of heart disease
- 57% Lower risk of lung cancer
- 50% Lower risk of prostrate cancer
Red wine is best and Cabernet Sauvignon is the best of the best because of it's red color and high amounts of reservetrol, the antioxidant in wine believed to give the benefits.
Please note: 1-2 glasses per day is recommended, not 1-2 bottles per day.
As with any diet, small servings are best
I would rather eat five small meals during the day than sit down to eat starving and eat a large meal. I also tend to eat the largest meal of the day at mid-day as many Mediterranean countries do. This makes it so your body is not trying to digest as you are sleeping… and could improve sleep patterns.
Many people think that a Mediterranean diet consists of pasta and pizza and eat copious amounts of these two foods. It is typical in the western world to eat three or four slices of pizza or more and several helpings of pasta. This is not healthy and will lead to weight gain and unhealthy bodies.