Feeling Blue? Why Not Try the Mediterranean Diet?

The Mediterranean diet is more than just a nutrition plan – it is a way of life. Many experts now say that this diet can have an enormous benefit for your wellness and wellbeing, including boosting the health of your heart, and brand new evidence shows that it could also help to reduce depression.

 

A group of Spanish researchers tracked 4,000 people aged between 55 and 80, some of whom where on a Mediterranean diet, which was rich in vegetables, fruits, nuts, whole grains and olive oil, and some of whom were simply on a low fat diet. The researchers followed them over a period of four years. During the time period, 200 members of the group developed some form of depression.

 

Amazingly, the Mediterranean diet cut the risk quite significantly, by around 41 percent, especially among diabetic men. This is possibly because the diet is thought to reduce levels of inflammation in the body. When inflammation occurs, it reduces the secretion of a certain brain compound called neurotrophic factors, and the levels of these are generally lower in patients who are suffering from depression.

 

The Mediterranean has been followed by many generations, generally by those who live around the Mediterranean (hence the name). It is rich in fish, which is lean and filled with omega 3 oils, and also contains lots of fruit and vegetables, which are naturally low fat and low carb.

 

Many studies have already proved that the Mediterranean diet is an ideal diet for health and wellness but this new information about depression is an area that has yet to be studied extensively, and further research is needed in order to fully understand the repercussions of it. It has, however, been known in a more general sense for some time that a good, nutritious diet helps to reduce the chances of you suffering from depression.

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How to Go on a Diet Without Feeling Like You’re Dieting

Keeping an eye on your nutrition is the surest route to wellness and wellbeing. There are various diets that you can try, with varying success rates, but the best kinds of diet are the non-diet diets – the ones that don’t make you feel that you are actually on a diet at all.

 

One such diet is called the Mediterranean diet, and it’s more of an eating plan, or even a way of life than an actual diet as such. It basically involves copying the eating habits of those who live in the Mediterranean all year round. This type of eating has been proved to reduce incidences of heart disease and prologue life.

 

This is most likely because the diet is rich in antioxidants, such as olive oil, almonds, broccoli and a glass of wine here and there. Long term, allowing yourself indulgences such as the occasional glass of wine is actually very sensible, as you can otherwise end up feeling very restricted and deprived, and this is when the willpower gives in and you end up chucking the diet away altogether.

 

There is another diet called volumetrics, and this one basically involves eating a lot without eating a lot. Confused? To simplify, when you are on this diet, you look at the size and volume of the meal as well as the actual calorie contents. One of the most difficult things about being on a diet is coping with the hunger pangs, and if you are doing volumetrics, this just doesn’t exist. If you fill yourself up with lots of high volume but lower calorie foods (such as vegetables) you will feel full and like you are eating a lot, but you will not be packing in the calories that you might expect from such a quantity of food.

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Could a Mediterranean Diet Help Improve Your Health?

When it comes to diet and nutrition, the Mediterranean Diet is one of the highest rated. The foods that people following this diet eat are packed full of nutrients and can have a great effect on their wellness and wellbeing. Following this diet has even been rumoured to help people lose weight and to add years to their life.

 

In truth, the Mediterranean diet is more of a general concept than an actual, prescriptive diet. The foods are generally fresh fruit and veg, seafood, goat’s cheese, nuts, grains, yoghurt and olive oil, as well as a bit of red wine. Red meat is generally avoided and all food is grilled rather than fried.

 

Following the Mediterranean diet could help to guard you against all kinds of serious health conditions, such as cancer and heart disease. Any fat consumed through the Mediterranean diet is generally from monounsaturated plant sources such as nuts, canola oil and olive oil, which are good at reducing your blood cholesterol and guarding your heart against disease. These types of fats are far healthier than the fats that people generally consume in products like butter and red meat. The Mediterranean diet is also free from the hydrogenated fats that are generally found in processed and pre-packaged foods. In addition to this, olive oil has cancer-fighting antioxidants and coats the stomach, protecting you from ulcers.

 

Due to the fact that the cheeses used on the Mediterranean diet are generally made from goat’s milk, the diet is also usually very rich in calcium, vitamin B12, riboflavin and zinc. All of these properties help the body to maintain a healthy immune system, which means that you are less likely to catch the various bugs that fly around, especially during winter, and are better able to fight them off if you do catch them. These properties also help in the building of strong bones and teeth.

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Est. 1990: Why the Mediterranean Diet is Still the Best

Ever since the 1990s, the Mediterranean diet has been viewed as the best eating plan for overall wellbeing. While your mind may go straight to the cuisine of Greece and Italy whenever you hear the term “Mediterranean diet,” other nations – including Turkey, Lebanon, and Syria – have something to offer your nutritional wellness. But what components of a healthy diet do these nationalities share?

 

1. Olive oil: You simply can’t have a Mediterranean diet without including olive oil. While we often limit its use to a cooking oil, olive oil can be used in recipes and even taken raw if you want to experience major health benefits. The reason why olive oil is so vital is that it contains a wealth of amazing vitamins and minerals; vitamins A, B1, B2, C, D, K, and iron. Your body needs all of these nutrients in order to ensure your vital organs are functioning properly. As well as this, olive oil helps to keep your body’s waste disposal system in good working condition, and even contains antioxidants that will help guard the body against cancer.

 

2. Basil: This Mediterranean herb – as well as being a perfect seasoning for tomatoes and chicken – is extremely beneficial to your health. In just this one herb you’ll find vitamins A and K, manganese, magnesium, and antioxidants. However, if you are on a blood-thinning prescription medication you should avoid using basil in your cooking, as the herb acts as a natural blood thinner.

 

3. Oregano: Like basil, this delicious seasoning is a staple part of the Mediterranean taste palate. You’ll almost always find this herb in tomato sauce, but you can also make oregano into an antiseptic for external or internal application. This is because oregano has anti-bacterial properties which help boost your immune system. However, it’s far more appealing to use this seasoning in pasta dishes, and you’ll still be getting the benefit of vitamins A and C, calcium, manganese, and iron. Plus, oregano also contains fibre which is important for your digestive system.

 

4. Garlic: Using garlic for medicinal purposes is no new thing – people have been doing it for centuries. When you include garlic in your diet, you’re strengthening your immune system and helping your body to ward off colds and flu. This is due to the fact that garlic contains a power duo of wellness; allacin and diallyl sulphides. While the former is an antibiotic, the latter is good for your cardiovascular health. Both of these properties increase in potency when you chop or press the garlic, albeit only the diallyl sulphides remain when the garlic has been thoroughly cooked. Therefore, if your recipe does call for garlic, you should aim to add the chopped or pressed garlic to the recipe at the very end.

 

5. Wholegrains: Unlike refined grains – such as white bread – that have no nutritional value and contain empty calories that put on weight but do not benefit your body on the whole, wholegrains actually aid in weight loss and pack a powerful punch of protein, fibre, useful carbohydrates and iron. This is why you’ll find wholegrain cereals, garlic bread, pasta, and bagels as part of most of the traditional Mediterranean diets.

 

6. Peppers and Tomatoes: While the Mediterranean diet emphasises many fresh fruits, vegetables and legumes, peppers and tomatoes deserve a special mention. Bell peppers are very high in antioxidants, as well as vitamin C and B6. This is important because vitamin C is good for your body’s immune system, while B6 can give your body’s metabolism a much-needed boost. Finally, tomatoes contain lycopene, potassium, vitamins A and C, and are an antioxidant in lowering a number of different cancers.

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Once You Go Med, You Don’t Go Back: Why Should You Switch?

Most of the people who switch to the Mediterranean Diet say they’ll never go back, and why would they? The Mediterranean Diet has been shown to guard your wellbeing against diabetes, enhance your heart health, boost your anti-ageing wellness and give you a weight loss plan that you can actually stick with – what more could you want? Let’s take a look at the key components of the Mediterranean Diet:

 

1. Fruits and Veggies: As the staple part of any healthy diet programme, it’s no surprise to see fruits and vegetables in the Mediterranean diet. The emphasis in this plan is on minimally processed fruits and veggies – especially fresh and whole produce if you can get it. According to the Mediterranean diet, a variety of plant foods should make up the majority of your meals, as well as eating them for healthy and filling snacks. The key to healthy snacking is to have plenty of items to grab-and-go – after all, are you going to go all the way to the shops for something decadent when you’ve got an apple sitting right there? Own your lazy ways and fill your fridge with baby carrots (and a nice pot of hummus), apples and bananas.

 

2. Wholegrains: The problem with low-carb diets is that they’re not sustainable; you need yummy and filling foods and any diet plan that excludes these is a failure waiting to happen. Plus, carbs make up an important part of any healthy diet and while you can get some from fruit and veg, a girl cannot live on carrot sticks alone. Wholegrains are essential to the Mediterranean diet so ditch sugary cereal and white bread, pasta and rice and switch to wholegrain.

 

3. Nuts: Not only do almonds, cashews, pistachios and walnuts give you four great picks for your healthy snack list, but these nuts – and others – are also good sources of fibre, protein and healthy fats. If you’re a peanut butter fan, go for natural rather than the type with added hydrogenated fat.

 

4. Olive Oil: Instead of cooking with butter or margarine, try olive or canola oil. You can use it in your frying pan, as a light drizzle over vegetables, or as a delicious dip for bread (especially if you flavour it). Alternately, lightly spread olive oil on wholegrain bread for a tasty alternative to butter or add a touch of olive oil, some garlic and green onions for flavouring to your pasta dishes.

 

5. Herbs and Spices: Cutting salt and fat can seem impossible when so many recipes call for these nasty ingredients, but herbs and spices can act as great stand ins and will make your food much tastier and more interesting.

 

6. Fish: When you think “Mediterranean Diet,” you think fish. You should aim to eat healthy fish like fresh or water-packed tuna, salmon, trout, mackerel and herring at least twice a week. Although breaded and fried fish aren’t really your friends, you can still get a great taste and easy clean-up from grilling, baking or broiling.

 

7. (Less) Red Meat: Once you’ve got all your fabulous fish recipes under your belt, it’s time to rein in your red meat consumption. While a small portion of lean red meat is fine to eat a few times a month, most of the time you should be opting for fish and poultry. The real red devils to look out for are sausage, bacon and other high-fat, processed meats – avoid those completely if you can.

 

8. Low-fat dairy: Instead of higher fat dairy products, such as whole-milk, cheese and ice cream, switch to skimmed milk, fat-free yogurt and low-fat cheese.

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Planning to Opt For a Mediterranean Diet?

Are you planning to opt for a Mediterranean diet? If you are looking for a heart healthy diet plan then this might be the right one for you. The components of Mediterranean diet include the basics of healthy eating incorporated with flavourful olive oil and red wine mixed with other components. These components characterize the traditional cooking style of countries on the border of Mediterranean Sea.

 

The diet plan includes fish, vegetables, fruits and whole grains and excludes unhealthy fats. While this way is a tried and tested way of a healthy diet. Any small little variation here and there can cause risk of heart diseases.

 

What are the benefits of the Mediterranean diet?

Many studies have stated that following a Mediterranean diet can reduce the risk of heart problems. An analysis of more than 1.5 million healthy people suggested that following the diet was linked to a reduced risk of death from heart problems as well as cancer. It also stated that the diet is associated to a reduced risk of Alzheimer and Parkinson diseases. Mediterranean diet is a plan that your entire family can follow in order to reduce the risk of heart disorders.

 

What are the key components of the Mediterranean diet?

The Mediterranean diet emphasizes on the following:

 

Consuming plant-based foods such as vegetables, whole grains, nuts, legumes and fruits

Opting for healthy fats such as olive oil over butter

Usage of salt and flavour foods to be replaced by natural herbs and spices

Consumption of red meat should be limited to few times a month

Eating poultry and fish twice a week

Consumption of red wine but moderately (option)

The diet also suggests enjoying the food with your family and includes regular exercising.

 

Some quick steps to get you started with Mediterranean diet plan

A diet plan that is healthy and tasty and many people who switch to Mediterranean diet have said that they would like to stick to it forever and that they will never eat any other way.

 

A variety of fruits and plant foods should become a part of your diet. Include whole grains in your major meals. The food should be minimally processed. Include veggies and fruits for snack time as well as in big meals. Opt for whole grain bread, pastas and rice products. Baby carrots, bananas and apples can be your mid-time snack. Fruit salad is another healthy diet dish to go for.

Have nuts and seeds as they are a good source of fibre, healthy fats and proteins. Keep some nuts handy like cashews, pistachios, walnuts and almonds. Go for natural peanut butter instead of hydrogenated fat. Tahini also known as sesame seeds can be a perfect spread on bread or can be used as a dip.

Avoid butter completely. Opt for olive oil or canola instead of margarine or butter. Drizzle it over the vegetables lightly. Add a touch of olive oil after cooking pasta, add onions and garlic as this will add good flavour. Spread olive oil on bread or use as a dip instead of consuming butter.

Use herbs and spices to make your food tasty.

Eat fish every twice a week. Salmon, trout, fresh or water-packed tuna, herring and mackerel are healthy to eat. Broil, grill or bake fish for easy clean up and good taste.

Don’t eat meat often. Few times a month is okay but pay attention to the quantity while consumption.

Avoid higher fat dairy products. Opt for low fat dairy such as whole or 2 percent milk, ice cream and cheese.

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Full of Carbs and Calories: The Weight Loss Diet You’ll Love

Dr Weil’s anti-inflammatory diet plan aims to provide you with the optimum mental and physical wellness, as well as guarding your wellbeing against dangerous diseases. According to Dr Weil, chronic disease is caused by chronic inflammation, but reducing this inflammation prevents age-related disease and promotes overall health. That’s the theory, but is it a viable diet for you?

 

Andrew Weil is a Harvard-educated doctor and pioneer in the field of integrative medicine, who believes that certain foods can either be the cause or solution to systemic inflammation. It’s well-established that inflammation can lead you to develop serious conditions like heart disease, cancer, and Alzheimer’s, and this can be brought on by your diet, physical activity, stress levels and environment. Weil’s anti-inflammatory diet therefore aims to combat this with a selection of healthy fats, fibre-rich fruits and veggies, lots of water, and limited amounts of animal protein, albeit with an exception to oily fish.

 

Depending on your gender, size and level of physical activity, you can expect to consume 2,000 to 3,000 calories on this diet. About 45% of this will come from carbs, 30% from fat and the rest from protein, preferably with you getting a bit of each nutrient in every meal. Even though 2,000 calories and a good chunk of carbs don’t seem like the recipe for efficient weight loss, the chances are that you will indeed shed those pounds.

 

Weil has based his approach on the Mediterranean diet, which has been linked to weight loss and a low obesity risk time and time again. Studies have proven that obesity causes inflammation and related diseases, so it stands to reason that the reverse is possible; that reducing inflammation leads to weight loss. However, this is less well-documented. Still, the diet can help you to reduce your unhealthy snacking, as the foods involved are packed with fibre, which help you to feel full. Any dietician will tell you that satiety is an important factor in losing weight, and you also get this from the diet’s plentiful calorie count.

 

Aside from weight loss, a Mediterranean-style diet has been associated with a decreased risk for heart disease, as well as reducing your blood pressure and “bad” LDL cholesterol. The American Heart Association is quick to explain that inflammation is not a proven cause of cardiovascular disease, but they do note that it is common among heart-disease patients. According to research, heart disease is related to higher levels of C-reactive protein (CRP), which a protein in your blood that indicates inflammation. As Dr Weil’s diet is high in fibre, it can also lower your CRP levels. Plus, the diet appears to be a viable option for both preventing and controlling diabetes.

 

If you’re concerned about health risks or side effects, the good news is that they are yet to surface with this diet. That being said, you should always consult your doctor before making major dietary changes, especially if you have an existing health condition or food intolerance. Still, this isn’t a strict meal plan, which means you have more flexibility around the key principles of the diet; plenty of fruits and vegetables, whole grains, and lots of fish or fish-oil supplements. There’s a whole host of information, tips and recipes on Weil’s website, which makes things very easy and convenient, but preparing these meals may sometimes take a little bit of time and effort. However, you can still eat out while following Dr Weil’s diet, and you’re even allowed alcohol! Finally, the diet is very cost-effective, as all you need is fresh ingredients.

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Mediterranean VS Vegan: Which Diet Beats Heart Disease?

The Mediterranean diet can keep your wellbeing in top shape for years, and even reverse health problems caused by decades of poor eating habits. This is according to a new study, published in the New England Journal of Medicine, which found that a diet that still contains fat from olive oil, fish, and nuts, and a moderate amount of wine, led to 30% fewer heart disease deaths, strokes, and heart attacks than a low-fat diet in people over age 55 whose wellness hadn’t yet been affected by heart disease.

However, before you crack out the olive oil and the vino, consider the following questions. Firstly, how much do you resemble the people who were studied? The study participants were a group of nearly 7,500 Spaniards who didn’t have heart disease but were at increased risk. This means that they were overweight and had type 2 diabetes or at least three other heart disease risk factors such as smoking, high cholesterol, and high blood pressure.

Therefore, these subjects were adequately motivated to stick with a healthy diet plan, but they hadn’t actually developed heart disease. According to Dean Ornish, founder and president of the non-profit Preventive Medicine Research Institute in Sausalito, California, who created a diet and lifestyle programme which reduced artery plaque and heart attacks in those with established heart disease, ‘An ounce of prevention equals a pound of cure. If you’re just trying to prevent disease, the Mediterranean diet is fine, but if you’re trying to reverse it, you have to go further.’

Also, ask yourself what you hope to accomplish from your eating plan. Ornish’s plan, based on a low-fat, vegan diet, may be better for reversing the disease if you’ve already been diagnosed, and such an extreme overhaul leads to a significant amount of weight loss. Michael Rubino, who lost about 40 pounds on the Ornish plan, commented, ‘I’m not going back, and I really don’t miss the meat, chicken, or sweets.’

Katherine Tucker, a professor of nutritional epidemiology at Northeastern University in Boston, added, ‘People who have had heart attacks might have a genetic predisposition to having more damaging effects on their arteries from higher fat diets,’ and so a vegan diet may be more beneficial. However, Tucker still recommended the Mediterranean diet to prevent heart disease, as you’re more likely to stick with this easier plan.

Mediterranean VS Vegan: Which Diet Beats Heart Disease?

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