Origin of The Mediterranean Diet
The Mediterranean diet a centuries old diet known as the heart and cancer diet. The Mediterranean Diet comes from countries of the Mediterranean basin. These countries are: Italy, Greece, Crete, southern France and Spain. There is a high consumption of fruits, vegetables, nuts, grains and olive oil. Red meat is substituted with seafood or poultry. Red wine drunk in moderation.
The diet varies from one Mediterranean country to another. The principles are the same:
*High consumpton of fruits and vegetables. Preferably green leafy vegetables raw or
minimally processed.
*Olive oil versus butter. Olive oil low in saturated fat and increases the level of HDL good
cholesteral.
*Whole grain cereals and pasta.
*High consumption of beans, nuts and seeds.
*Red meat and dairy substituted with poulty or sea food. Poultry and sea food are rich in
Omega-3 fatty acids.
*Red meat eaten in very limited qualities.
*A maximum of 4 eggs a week.
*Red wine consumed in moderation.
Benefits:
Reviewing the ingredients it is a diet for good health and well. Many research studies have indicated that different properties of the Mediterranean diet have health preventative qualities:
Fruits and Vegetables - Eating predominantly fruits and vegetables is a plant-based diet. Citrus fruits are rich is vitamin C a protector against a host of ills. Low risk of heart disease and lung cancer have been linked to leafy green vegetables, broccoli, and peppers are full of beta-carotene. Beta-carotene is associated with lowered risk of heart disease and lung cancer. Leafy greens are also rich in vitamin C a protector against a host of ills. Tomatoes are rich in lycopene a carotenoid that may protect against several types of cancer. Not only are there high nutritional values but they keep your cholesterol level at a healthy level. Fruits and vegetables and some fish lowers bad cholesterol and increases good cholesterol.
Vegetables: Low risk of heart disease and lung cancer have been linked to leafy green vegetables, broccoli, and peppers are full of beta-carotene. These beta-carotene is associated with lowered risk of heart disease and lung cancer. Leafy greens are also rich in vitamin C a protector against a host of ills. Tomatoes are rich in lycopene a carotenoid that may protect against several types of cancer.
Fruits: Citrus fruits are rich is vitamin C a protector against a host of ills. In Italy the daily open-air markets have produce picked that morning. Italian cooks rely on the fresh and local ingredients. We in America rely on produce-store-consume later system. Antioxidants have a shelf life so try to purchase at local markets and do not store produce for long periods of time.
Fats: There are good fats and bad fats. Bad fats are considered hard or saturated fats found in butter and meat. Saturated fats cause plaque build up in the arteries. Unsaturated fats are plant derived fats constitute seed and vegetable oils. Unsaturated fats inhibit plaque build up decreasing heart disease. Additionally, unsaturated fats lower blood cholesterol and provides an essential source of omega-3 fatty acids. Beneficial claims of using olive oil are reduction of plaque build-up, lowering of blood cholesterol and reducing the risk of blood clotting and strokes.
Fish - Especially salmon, halibut and tuna contain Omega-3 fatty acids. Omega-3 fatty acids “good” fat and lowers cholesterol levels.
Red wine - It has been suggested that drinking a glass of red wine with dinner reduces artery plaque and lowers cholesterol. Red wine has the antioxidant compounds called polyphenois. Additionally, wine contains flavanols an anti-inflammatory properties that may help lower cholesterol and a defense against heart disease. Drink wine in moderation hopefully one glass at dinner.
Beans - have soluble fiber when passed through the intestinal tract grabs and removes cholesterol before it is absorbed in your body. By reducing the cholesterol level beans reduces the risk of heart disease. Additionally, the compound found in beans isoflavins lagnins phytic acid sapopin and protease inhibitors studies have shown keep normal cells from turning cancerous and inhibit their growth. Women with a high weekly consumption of beans have half the risk of breast cancer as versus to women that do not have a high consumption of bean. Studies suggest the cancer reduction is because of beans.
Nuts (non processed) - Nuts are cholesterol free and eating one ounce per day reduces the risk of heart disease and type 2 diabetes. Some studies suggest 4-5 servings per day may help lower blood pressure. Nuts are a great snack.
Fast foods, soft drinks and salty snacks can easily be substituted with a healthy diet. The Mediterranean diet is ancient it existed before processed and fasted foods. It is a timeless diet for Healthy Living and Weight-Loss.
Recipe:
Sauteed Spinach with Pine Nuts & Golden Raisins
2 teaspoons extra-virgin olive oil
2 tablespoons golden raisins
1 tablespoon pine nuts
2 cloves garlic, minced
1 10-ounce bag fresh spinach (see Ingredient note), tough stems removed
2 teaspoons balsamic vinegar
1/8 teaspoon salt
1 tablespoon shaved Parmesan cheese
Freshly ground pepper to taste
Heat oil in a large nonstick skillet or Dutch oven over medium-high heat. Add raisins, pine nuts and garlic; cook, stirring, until fragrant, about 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes. Remove from heat; stir in vinegar and salt. Serve immediately, sprinkled with Parmesan and pepper.
Provided by:eatingwell.com/recipes
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