The Modified Mediterranean Diet
Most of us are trying to improve our health and now and then lose a little weight as well. Although we don’t talk about it too often, we would also like to live a long and fruitful life as well…right? It’s a tragedy when you can live for quite awhile but not be healthy at the same time to enjoy it. Well, the modified Mediterranean diet may just be what many of us are looking for when it comes to these issues. Most people who know of the Mediterranean diet are aware that it has many benefits which relate to our health, weight loss, weight maintenance, longevity, nutrition, reduced cancer and heart disease and most recently they are researching further into the benefits related to Alzheimer’s disease. That brings us to something that not many people discuss at first, but the flavours and taste of most recipes from a modified Mediterranean diet cookbook are fabulous to say the least.
Why is this so?
The word modified doesn’t mean that it has changed drastically but can best be explained as adapting some regional and seasonal fruits from your own district in place of what you may not be able to access in your area. In its original form the Mediterranean diet is made up of a combination of fruits, vegetables, cereal, grains, olive oil, omega 3 from oily fish, a range of cheeses, very little meat and dairy. Many who first test their palate with the modified Mediterranean diet are taken back by the taste sensation that is experienced and then tend to pursue the diet indefinitely. This is basically due to the extensive recipe variations and their abundance.
How to eat them?
First we need to look at why we eat them.
- Lots of fruits and vegetables are recommended in this diet. This is because they can give you the fibre that our body craves for. Fruits and vegetables are, in fact, a rich source of all types of nutrients that are essential for the body. By eating those, we end up getting all the vital elements required to our aging body. Eat them raw or minimally cooked. This would keep the nutrients intact.
- Fish is recommended. To be precise, oily fish is the best because it gives the required proteins to the body. Not only that, it provides omega-3 and is a good source for revitalizing your cells.
- Saturated oil must be avoided. Instead, unsaturated fat is recommended, especially olive oil. Olive oil is highly recommended for the following reasons:
- It is a monounsaturated fat and it is a good source of anti-oxidants. This would be a great way to reduce the high content of fat we take when we use other oils like vegetable oils.
- The saturated oils also interfere with the omega-3 functioning and may lead to serious issues like blood clotting and other cardiovascular problems.
- It has also been noted that the use of olive oil decreases the incidence of atherosclerosis.
- Dairy products are used in moderation but skimmed milk products, goat’s milk, feta cheese etc. are preferred.
Some do’s and don’ts
• Have lots of food from plants. All kinds of vegetables should be eaten and as mentioned above should be steamed or lightly cooked not boiled to death. Over cooking them serves no purpose as they wipe out all the nutrients. This is because the high fibre and anti-oxidants they contain can often be destroyed or reduced by too much heat. Blue leafy vegetables and those that are grown above the ground like beans, nuts, etc. are also high recommended.
• Vegetables grown underground like potatoes may also be used from time to time.
• Eggs in moderation, say one egg daily is acceptable.
• Avoid sugar at all costs. High processed sugar levels in the body would only increase your chances for diseases like diabetes or worse heart problems.
• Red meat should be eaten only from time to time. Try to make it a once in a week.
• Cooking oils - in this case stick to olive oil as much as you can. Make it a regular thing in your kitchen. Extra virgin olive oil (green color) is the best
• Intake of oily fish should be around once or twice in a week mainly for the omega-3 it gives you.
Do not confuse the modified Mediterranean diet with diets that reduce weight only. Mediterranean diets have many benefits but they are not ‘out of a pack’ like some fad diets. You may have heard about the weight loss some people have achieved on this diet. Well, this outcome is based on the fact that it is a much healthier diet than most, which in itself encourages weight loss almost by default. To lose weight on the Mediterranean diet, you should stick to it and you would be well advised to consider exercise and refrain from over indulging. There is no magic here. However, the facts and figures from many studies show that using a Mediterranean diet cookbook regularly will benefit your health immensely. You should exercise daily no matter what diet you undertake. Walking is fine. You would be smart to include your doctor on any diet decision you make.
Most Mediterranean diet recipes are supremely delicious which sometimes beckons you to have more. That’s ok too but make sure you are exercising everyday. If your intention is to spend some extra healthier years on this lovely planet, then switch to this diet and enjoy some additional blissful moments on this paradise called earth.
Supplied by Ray Darken - Here’s where you can access recipes for a modified Mediterranean diet. If you’d like more news and broader access to diet reviews and nutrition information try a Mediterranean diet recipe. If this link isn’t working, try http://safe-and-easy-weightloss.com/wordpress/
