All humans these days want good health. They follow gurus of health. One diet after the other. Yet their health didnot improve. Seeing all this I came to the conclusion that Mediterranean Diet. The Mediterranean people have a much better lifestyle than most people in the world.
I found this book and after reading it I was convinced that this diet was the best. So let me tell you what I learned in this book.
What is the Mediterranean diet?
Simply put this diet is eaten by people who live in countries that border the Mediterranean sea. Eating styles vary here but a few common factors are there. It is noticed that fewer deaths occur due to a heart attack. Extensive research was done. The reason was simple. A traditional diet which included Herb, nuts , vegetables and whole grains was the reason. Saturated and trans fats are not eaten. This is common sense but I guess common sense is not common.
Olive Oil
This is liquid fat got from olives. This is a traditional tree crop of the Meditteranean. This is used for frying food or used for salads. This is found to reduce t.otal cholesterol and has low-density lipoprotein.
Red Wine
Red wine in small quantity is good. It it is recommended that people should have red wine since it is good for the heart.
Since it is seen that people of Mediterranean region have good health, It is time to switch to this lifestyle.
Some of the countries include Italy Greece and the rest.
New England journal of medicine has published.
1. The food of the Mediterranean is more wholesome and nutritious.
2. They use olive oil.
3. You will not find saturated fats or sugar in their diet.
Changes that happen with a Mediterranean diet
1. Lower Blood sugar levels which are ideal for Diabetic type II
2. It Strengths muscles and bones. The bones of the elderly are strong.
3. It will help you to reduce the risk of developing cancerous cells.
4. Less chances of neurological diseases.
5. Helps fights inflammation.
6. It helps produce dopamine. This is a molecule that plays important role in cells. This helps in leading to a feeling of wellness.
7. Eating antioxidants reduce the effects of brain shrinkage in old age.
8. Lose weight.
9. You will feel fuller for a long time time. The reason being you will be eating more protein.
Useful tips :
Replacing saturated and hydrated fats with olive oil is the major difference in the diet. we spend so much money on beauty parlours and gyms. Why not spend it on olive oil and see the difference.
Meditterance diet includes avocados and olives which is good for the heart.
In case you are on-vegetation fish is also an important ingredient in diet
There is a quick guide on major food stuffs.
It is important to read labels on everything.In this way you will know goes on in the food you eat.
Don’t be tense about making changes in your diet. It will take only a few days to get used to eating these new things.
Now the about the mouth-watering recipes
There are many main dishes;
Beans
Whole wheat penne with shrimp and Broccoli
Pestomstuffed shells
For breakfast
Omelets, Breads and Cereals
Spicy Hummus in toasted pita Loaves
Honey whole wheat bread
Lavosh ( Bread left in the oven until it is golden brown)
Next are Soups and salads
Tomato soup
Chunky Fish chowder with saffron
Brown rice salad
Farro Salad
Creamy salmon soup
Fresh chicken broth
Sweets
Are made in a healthy way
Green beans and peppers mix
Mashed Parsnips and carrots
Creamy Sweet potatoes mix
Snacks
Spiced almonds
In case your kids don’t like almonds they will like these.
Arabic style spiced roasted chickpeas
Banana buttermilk pancakes
In the end, a 30-day meal plan is given. Breakfast, lunch and dinner plans are given. Try out this diet. I am some of you have tired some diets and not found any improvement in your health.
Advice on eating out.
Just because you eat out does not mean that you do not follow the diet
1. When you take a seat have water. When you drink water chances are you wont overeat.
2. Avoid breadbaskets.
3. Skip the appetizer.
4. For the main course choose chicken or meat dish. It would be better to have vegetation.
5. Try not to eat dishes with sauce. These sauces have sugar.
6. Try and have fruits for dessert.
7. Restaurant portions are large so leave some food on the plate.
8. Enjoy a glass of red wine.
There are many things you might not know in these diets. But believe me, this diet will help you in the long. Try it. In case you don’t find a difference in your health, You can always change back to your old diet.
The photo of the food was taken from unsplash and the photo of bottle of olive oil was taken from amazon.
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