Are you a Club Med member?
May
3Posted in [General Health], [Nutrition], [research], [Weight] By LifeWayKefir LifeWayKefir
5/3/2011 5:31 AM
What better way to usher in National Mediterranean Diet Month than with an olive oil wrestling match and a merlot-chugging contest? Too crazy for ya? You can still partake: Grab a handful of walnuts and hunker down for our Medi Month primer:This gold standard way of eating has been linked with reduced rates of heart disease, cancer, diabetes, Alzheimer’s and obesity, and enhanced mental health. One long-term study found that eating Mediterranean as part of an overall healthful lifestyle was associated with a more than 50% lower rate of death from all causes. In addition to 4-5 servings of whole grains (like ½ cup cooked quinoa or a slice of whole wheat bread) and 2-3 servings of low- or nonfat dairy products every day, you’ll get to enjoy the following:
Fatty fish
Why: This high-quality protein contains precious omega 3 fatty acids, which aid our bodies in manufacturing neurotransmitters essential for brain and nerve signaling. As we age, omega 3s help counteract the inflammation which plays a role in cardiovascular disease, asthma and Alzheimer’s; they also increase nitrous oxide, which improves blood flow by relaxing arteries.
Olive oil
Why: Olive oil is about 77% monounsaturated fat (aka MUFAs, known for their “flat belly” effect). MUFAs’ stability make them ideal for cooking. Olive oil is also high in plant sterols, which help reduce LDL (“bad”) cholesterol and increase HDL cholesterol (the “good” kind). MUFAs
Nuts
Why: Like EVOO,nuts are high in monounsaturated fats. A recent Spanish study found that a Mediterranean diet supplemented with walnuts significantly lowered the risk factors for heart disease. Nuts are also high in fiber and fat, so they’re very satisfying, and their ability to prevent blood sugar dips makes them a great snack.
Fruits and vegetables
Why: Cruciferous vegetables such as broccoli and cauliflower contain isothiocyanates, which help fight toxins, and healthy antioxidants beta-carotene and vitamin C.
Low-fat dairy
Why: Calcium is crucial for bone and heart health. Traditionalists consume small amounts of full-fat cheese and yogurt, but you can swap in kefir for a healthier alternative with less saturated fat and cholesterol plus immunity-enhancing probiotics.
Red wine
Why: Wine has contains polyphenols, antioxidants which help decrease blood clotting. We’ll drink to that!
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