The Irrefutable Case for Why You Should Adopt
the Gold Standard of Diets

 

Major Studies on the Health Benefits of the Mediterranean Diet Released in 2006:

 

·        According to new study, Mediterranean diet is better than a low-fat diet

In what’s being hailed as one of the world’s largest and longest dietary intervention studies, early results indicate that the so-called Mediterranean diet may reduce the risks of heart attack and cardiovascular disease by up to one half.

·        Healthy Mediterranean diet can extend life

Scientists have produced powerful evidence that a Mediterranean diet rich in vegetables and fruit and low in saturated fats can help us live longer.

·        Mediterranean diet reduces dementia risk

Eating a Mediterranean-style healthy diet significantly reduces the risk of developing Alzheimer’s disease, numerous studies have suggested.

·        Mediterranean diet has anti-inflammatory effects

Sticking to a Mediterranean diet high in fruits and vegetables and low in saturated fats lowers levels of inflammation in the elderly, as reflected by lower levels of
C-reactive protein, research shows.

·        Mediterranean diet can prevent development of breast cancer

Scientists have discovered that eating a Mediterranean diet rich in fruits, vegetables and particularly olive oil can help to protect women from developing breast cancer.

·        Mediterranean diet can protect elderly from vein problems

A Mediterranean-style diet rich in olive oil, fresh vegetables and vitamin E can reduce the risk of obstructions in blood vessels in the elderly, says Italian research.

 

As Americans, we like to think of ourselves as leaders in the world, ahead of the curve when it comes to technology, education and health. But the research is showing us something altogether different. The United States has the lowest rate of life expectancy and the greatest proportion of overweight and obese people among all seven major developed countries (France, Germany, Italy, Spain, the United Kingdom, Japan and the United States).

In fact, about 64 percent of U.S. adults are overweight, and 30 percent of them are obese, according to the U.S. Food and Drug Administration (FDA). This factor alone is a major contributor to Americans’ high death rates from heart disease.

The American Heart Association’s numbers say that 910,614 Americans died from cardiovascular disease in 2003 – 37.3 percent of all U.S. deaths. That’s almost double the number of Americans who died from all forms of cancer combined that year.

But that’s just a part of the story. We’re now finding that health conditions once afflicting just the elderly are increasingly threatening our children’s health. A study published in the December 2006 issue of Mayo Clinic Proceedings highlights an increasing prevalence of metabolic syndrome, a state characterized by cardiovascular risk factors such as obesity, high blood pressure and abnormal blood levels of glucose and fats. This group of diseases has grown alarmingly among younger people in the U.S., due largely to poor diet and a lack of exercise. The medical community widely agrees that prevention of this syndrome could be accomplished through nutrition alone.

The solution may be startlingly simple. Study after study has shown that these increased disease risks correlate strongly with changes in diet. Traditional cultures followed modest diets rich in locally grown fruits and vegetables, hand-milled grains, locally caught fish and moderate amounts of meat and sugars—and of course, a healthy amount of exercise. The people who ate this way suffered only minimal risks of heart disease, cancer, and a wide variety of illnesses that science is now beginning to associate with modern processed food diets.

As modern technology intervened, diets evolved—or devolved, as the case may be. People eagerly traded their healthy whole grains for soft, refined white flour. We turned our backs on vegetables and fruits for greasy french fries and ice cream, and we ate red meat to our heart’s content. Why not? Technology and a burgeoning economy made it possible to ship foods long distance—provided we first leached out many of their nutrients and marinated them in chemical preservatives. Our consumption of these dangerous foods correlates with skyrocketing risks for cancer, heart attacks and a wide variety of disorders and diseases.

But once again, science has intervened. Medical and nutritional research has uncovered what we should have known all along: A return to the healthy principles of the traditional Mediterranean diet may be the key in helping us lower our risks for deadly diseases and to enjoy a level of health and well-being that enhances our lives immeasurably. The key is in harnessing the power of healthy, simple eating and a thoughtful lifestyle focused on health and the enjoyment of each and every day. And that’s not difficult at all if you read on to learn how to unlock the power of the Mediterranean diet for health and longevity in your own life.

 

The Mediterranean Diet –
An Overview

·        The Mediterranean diet is considered the healthiest dietary approach in the world.

·        The most important elements are good fats (including fatty fish, olive oil and nuts), eating a variety of fruits and vegetables, whole grains (nothing refined), and moderate amounts of wine and coffee.

·        Countless studies describe the cardiovascular, neurological, and longevity benefits of the Mediterranean diet.

·        Its principles are excellent for weight management and increased energy levels.

·        Many doctors and medical experts endorse the Mediterranean diet as superior to the American Heart Association diet.

 

Recent media coverage has brought much deserved attention to the extraordinary health benefits of the Mediterranean diet. But what is it? What are its principles? And how can you access its powerful benefits to live a longer, happier, healthier life? Everything you need to know is in the pages of this book.

Let’s begin by explaining the basis of the Mediterranean diet. All the countries that border the Mediterranean Sea contribute chapters of their culinary history to the Mediterranean diet. The dietary elements of France, Italy, Spain, Turkey, North Africa, Greece and the Middle East share several common denominators that make up what we’ve come to know as The Mediterranean diet. In addition to the ingredients of a typical meal, residents of this region tend to share a healthy attitude toward food and the spirit in which it is eaten. All of the countries that make up the Mediterranean world share the common tradition of the long, relaxing family meal.

When we discuss the Mediterranean diet, we refer specifically to the region’s diet in the 1950s. At that time, the people of the area still had little access to advances in technology and relied instead on the traditional way of life in every aspect, including farming. Their daily lives required a great deal more physical activity than most Americans get today, more interaction with family and friends, and a healthy dose of cardiovascular and muscle-strengthening activity.

 

The Recipe for Success

The Mediterranean people were largely of modest means, eking out a living and eating what they could afford. That made things like refined flours and red meat precious and rare indeed. Much more plentiful were the things they could reap from the productive local lands—luscious fruits and vegetables, whole grains, moderate amounts of wild poultry, and plenty of fresh fish.

The Mediterranean way of eating is astonishingly healthy not because of one magic ingredient. Instead, it’s a complete dietary pattern, a combination of a number of healthy nutritional factors that contribute to health, longevity and improved quality of life. These nutritional factors include consumption of monounsaturated fats such as olive oil; whole instead of refined grains; lower intake of animal products; increased consumption of nuts, seeds, and legumes; more fish; moderate red wine with dinner; and a high fiber intake that comes mostly from an abundant variety of locally grown fruits and vegetables. Therefore, the strength of the Mediterranean diet comes from the inclusion of healthy fats, carbohydrates, protein sources, and key nutrients—not from arbitrarily manipulating fat, carbohydrate, and protein levels, as is often the case in fad diets. 

Another important point is that the healing power of the Mediterranean diet is derived from the synergy of its components: antioxidant-rich fruits and vegetables, rejuvenating fats from fish and olive oil, moderate red meat consumption, and so on. Simply adopting one element of this dietary system can help, but it will not bring you the remarkably transformative overall health benefits associated with the Mediterranean diet.

Increasingly, science indicates that the Mediterranean way of eating could be the healthiest dietary approach in the world. Numerous studies demonstrate its benefits to heart health, neurology and longevity. Dieters looking for weight loss solutions are finding that the Mediterranean diet is excellent for both weight management and energy when it’s combined with moderate exercise like walking.

Doctors and trusted medical organizations endorse the power of the Mediterranean diet, even calling it superior to the American Heart Association Diet. It appears that the Mediterranean diet is the gold standard so many people are seeking.

 

One study found that patients on the Mediterranean diet had an unprecedented 70 percent lower risk of dying from cardiovascular disease or of suffering from heart failure, heart attack
or stroke than patients on a low-fat, heart-healthy diet recommended by the American Heart Association.[1]

Another study suggests that people who strictly adhere to the Mediterranean diet’s principles live an average of a full year longer than those who don’t.

If swapping your American diet for the Mediterranean diet sounds intimidating, take heart. You don’t have to fill your plate with unfamiliar Spanish foods—or Italian or Greek or anything else. Rather than copying the specific dishes they consumed, your aim is to emulate their diet’s nutritive profile. For example, an apple spread with peanut butter is comparable to a Mediterranean snack of fruit and nuts, even though it’s far from a typical snack in the Mediterranean world. But really, the nutritive profiles are the same, just modified for time and custom.

You notice that we talk about the traditional Mediterranean diet, which is important. That’s because the modern Mediterranean world is fast on our heels in adopting the same diet rich in processed foods, refined carbohydrates, red meats full of bad fats and a dangerous lack of exercise.

That transformation is coming at a heavy price: rising disease rates that bring them in line with ours. Just like the rest of the industrialized countries, the Mediterranean world is watching their risk for heart disease, cancer, metabolic disorders and a whole host of unhealthy conditions skyrocket with the modern changes in their diet and lifestyle choices.

 

Your Genes Speak Italian

Did you know that your genes speak Italian—and Greek and Spanish? Studies are showing us that food actually talks to genes, helping our bodies to activate the genes that favor great health at the expense of those that may result in disease. This fascinating process is known as nutragenomics, the interplay between our food and our genetic expression.

A growing body of research is uncovering the extraordinary ways in which nutrients send signals that can prompt our cells to function in a healthier way. When our cells are healthy, our entire body will follow. An excellent example of nutragenomics comes from the herb rosemary. Research indicates that the pain-relieving activity of this amazing plant may derive from its ability to prompt a silencing of genes associated with the inflammatory process. Many scientists believe that resveratrol from grapes, genestein from soy, lycopene from tomatoes, and catechins from tea may all have a positive effect on genetic expression—an effect that goes beyond their commonly understood nutritional roles.

The documented health benefits of the traditional Mediterranean diet suggest that this nutritional profile sends messages to the human genome that help ensure health and prevent disease. It is exciting to realize that a plate of spaghetti with olive oil, fresh tomatoes and herbs is doing much more than providing fuel for your daily activities. It may also be telling your genes to improve your health and fight disease!

The Common Denominators for Success

With more than a dozen countries in the region, there is no single Mediterranean diet. Instead, there are common denominators from the diets of the region that appear to contribute to improved health and longevity. These commonalities include:

 

·        Consumption of hearty breads, pasta, couscous, rice, bulgur, polenta & potatoes

·        Grilled & steamed fish

·        A healthy dose of olive oil

·        Small portions of lean red meat & lean pork

·        Small amounts of alcohol, usually red wine

·        High antioxidant intake from generous portions of fruits & vegetables

·        Regular exercise—so important, it’s included as a part of the Mediterranean food pyramid

 

A Healthy Pyramid Scheme

The Mediterranean diet pyramid makes the diet easier to follow; you’ll immediately notice a few differences between it and the U.S. Department of Agriculture’s food pyramid many of us learned about in science class. For starters, red meat is eaten in moderation and so is listed at the very tip of the pyramid. Red meat is a primary dietary source of unhealthy saturated fats; therefore, heart-healthy fish and olive oil are extra-essential for people who love their burgers and steaks.

You’ll find eggs, poultry and fish in the weekly category. Daily foods include some cheese and yogurt, olive oil, lots of fruits and vegetables and beans, legumes and nuts. Bread, pasta, rice, couscous, polenta, potatoes and other whole grains are suggested in the daily category as well. And physical exercise is so important to the lifestyle that it’s even included at the base of the pyramid.

Off to the side, you’ll find moderate amounts of red wine—which is optional—and at least six eight-ounce glasses of water.

 

 

Serve Yourself

One cup of raw leafy vegetables or ½ cup of cooked or chopped vegetables or ¾ cup of vegetable juice constitutes a serving of vegetables. One medium-sized piece of fruit, ½ cup of chopped or cooked fruit or about ¾ cup of fruit juice equals one serving of fruit. The fiber in vegetables helps fill you up, improve the function of your digestive tract and reduce the risk of cancer.

One serving of bread and grains is made up of either 1 slice of bread, 1 ounce of ready-to-eat cereal, or ½ cup of cooked grains like whole-grain rice, pasta or cereal.

When you do opt for red meat, choose the leaner cuts and remember that it only takes 2 to 3 ounces of cooked meat to make an entire serving. You may want to weigh out your portions on a kitchen scale to get used to how small a serving of meat actually is. Alternatively, ½ cup of cooked lentils equals one protein serving.

If you are consuming whole grains, nuts, beans and at least five servings of fruits and vegetables, you will easily meet the 25 to 35 grams of fiber that is considered GI-protective and heart-healthy. Further, fish, chicken, and beans can quickly add up to the target 60 grams of protein (50 grams for women) per day that health experts believe is optimal for adults. Try to walk for at least 30 minutes per day and get about two hours of vigorous exercise weekly
Drink lots of water. Ultimately, it is this easy!

You’ll be amazed at the incredible health benefits you can get from a diet that’s so simple and delicious to follow. The goal of this book is to explain its principles and help you enjoy the best health with simple tips to make the Mediterranean diet a part of your healthy lifestyle.

Adhering to the life-changing principles of the Mediterranean diet is not complicated. Just follow the six steps listed below, and you will be on your way. As you become comfortable with these easy dietary and lifestyle modifications, we suggest that you explore the delicious Mediterranean culinary traditions that utilize these basic strategies (Italian, Southern French, Greek, Lebanese, etc.). Buy cookbooks, visit new restaurants, and have fun while you transform your health.

 

6 Steps to Better Heart Health

1.  Change your oil. Substitute olive oil for butter, eat unsalted nuts for snacks, and supplement with omega-3 fish oil.

2.     Get 5 - 7 servings of fruits and vegetables. Eat at least 2 servings of fruit and 3 servings  of vegetables per day. Variety is important, and don’t forget to eat all the colors.

3. Opt for whole grains, not processed carbohydrates.  Moderate amounts of whole grains can help reduce the risk of numerous diseases, so skip the Wonder bread.

4. Eat less red meat. Try to limit red meat consumption to three servings or less per week. Eat more fish, chicken, and beans. Look for free-range, organic, and wild-caught.

5. Keep moving. At the very least, walk for half an hour every day. Stay active to the best of your ability, and find activities that are achievable and make you happy.

6. Give your body the right nutrition every day.

·     Look for a multiple vitamin that gives high levels of super-nutrients like co-enzyme
Q-10, astaxanthin, resveratrol, concentrated fruits and vegetables and higher levels of vitamin D.

·     Take a pure fish oil supplement that delivers high amounts of EPA and DHA.

·     For additional heart health, look for cholesterol-reducing plant-derived phytosterols and herbs shown to improve overall cardiovascular function (like Chinese red sage and horse chestnut).