Tuesday, July 28, 2009

Mediterranean diet


Mediterranean diet is a type of diet inspired by the traditional dietary patterns of Southern Italy and Greece . The most famous one was presented by Dr. Walter Willett of Harvard University's School of Public Health in the mid-1990s. Based on "food patterns typical of Crete, much of the rest of Greece, and southern Italy in the early 1960s. The diet contains little low in saturated fat and high in monounsaturated fat and dietary fiber.




Mediterranean Diet also means priorities and proportions as defined in the above pyramid. Since each type of diet may works for some one and the other, please read the Pro and Con of experts argument and decide yourself. We will be appreciate, if you can buy it from our recommended program, once you have decided. Please always consult with your doctor before applying.

Recommended Program
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies



The Mediterranean Diet and Longevity - Discover How it Can Change Your Life Expectancy and Health
By Faviano Torres

Mediterranean diet is among the available diets in the market that has longevity beneficial effect besides promoting good health. It consists of eating vegetables especially legumes, fruits, nuts, whole grains and fish. A moderate amount of alcohol is also permitted and so are monounsaturated fats to saturated fats like olive oil and lean meat from chicken.

Technically, majority of the foods in Mediterranean diet are composed of fruits and vegetables cooked using olive oil (one of the healthy oils), nuts and beans with dairy meat and products as side dish. Through a long and thorough observation, researchers started long-term studies on the effects of Mediterranean diet on life expectancy and health.

In their study of 214,284 men and 166,012 women, medical researchers religiously monitored the participants for 10 years. 27, 799 participants have died and the researchers used the food surveys to determine how closely they followed the diet.

They discovered that those who ate closely to the Mediterranean style had lower chances of dying from cancer or from all causes. The reduction was about 12%. The research provided a substantial basis for researchers to advocate that adhering to the Mediterranean diet can be made into a lifestyle to improve health and life expectancy. This does not mean that people who do not follow this diet will likely die sooner. The point is diets-- such as Mediterranean-- that are based upon plants to be the source of dishes can be health-conducive.

Fruits and vegetables are widely accepted to be rich in nutrients and fiber. They are mostly easy to digest, making their nutrients to be immediately effective as when they are circulated. Most meats are heavy burden on digestive system for it takes weeks before one medium slice of pork or beef to be completely digested. They are also high in bad cholesterol. Most cancer patients and people who suffer from serious illnesses are found to have diets that were scarce on vegetables and rich in meats.

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Article Source: http://EzineArticles.com/?expert=Faviano_Torres

Recommended Program
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies

Recommended Foods For the Mediterranean Diet Rich in Heart-Healthy Fibers and Nutrients
By Faviano Torres

Today, the world is faced with all kinds of crises: global crisis, environmental crisis and now health crisis. In the United States alone, studies revealed that $2.1 trillion has been spent for medical care, which is around 16.5% of the GNP. You can just imagine what is happening worldwide on the subject of health. As a responsible person, you try to discover a solution to this problem. One of the best solutions is to adopt a good diet plan, and one that is highly recommended is the Mediterranean Diet.

People, living along the Mediterranean Basin particularly in Greece, Crete, Southern France and some parts of Italy, enjoy better health and live longer. Researchers discovered that it is mainly from the foods they eat, which are rich in heart-healthy fiber and nutrients. This is known as the Mediterranean Diet.

The dietary pattern contains the following:

• Plant food (fruit, vegetable, bread and other cereals, beans, nuts and seeds) which are least processed and recently harvested; newly picked fruits as a usual dessert
• Sweets either nut or olive oil-based, intensified sweets and honey eaten as holiday fare
• Lipid-rich olive oil or canola oil
• Dairy products (yoghurt and cheese) consumed in small amount
• Eggs lesser than 4 times weekly
• Red meat in very minimal amounts
• Red wine taken during meals

The Food Pyramid is arranged like this:

In the bottom are the carbohydrates like bread, cereal and wheat;
In the 2nd level and occupying the same line, are vegetables, legumes, nuts and fruits
In the 3rd level is olive oil
In level 4 are dairy products
In the 5th level is fish
Level 6 include poultry
In level 7 are eggs
In level 8 are sweets
In level 9 the least beneficial, is red meat.

In amount of intake: the bottom level until level 4 is taken daily; level 5 until 8 are taken a few times per week and level 9 is taken only in fewer amounts once or twice per month.

Benefits from the Mediterranean Diet are loss in weight, decrease in the incidence of heart disease, reduces the risk of cancer, prevention or a delay in the development of Parkinson, Alzheimer's diseases and pre-Diabetes.

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Acai Berry is the #1 "Super Food" because it has so many different elements that help your body, so you can't go wrong with Acai Berries & Colon Cleansing.

Article Source: http://EzineArticles.com/?expert=Faviano_Torres

Recommended Program
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies


Key Principles of the Mediterranean Diet Plan
By Alessia Rossi

The Mediterranean Diet Plan is a heart-healthy and overall beneficial eating plan which combines the elements of the best Mediterranean recipes. The traditional Mediterranean style cooking and the eating lifestyle of the Mediterranean people together make not only a weight loss and maintenance diet, but also one of the healthiest ways of eating in the world.

The Mediterranean diet plan contains all the elements of healthy eating - fruits, vegetables, whole grains, fish, and limited unhealthy fats and red meats. A splash of extra virgin olive oil and a glass of red wine make this diet plan specific and - according to the most recent health studies - the healthiest diet plan in the world.

Mediterranean recipes with their subtle balance and differences in proportions of certain foods, together with the use of unprocessed foods, make a difference to your health, reducing your risk of heart diseases, high cholesterol, high blood pressure and cancer. Not to mention weight loss benefits!

Key principles of the Mediterranean diet plan include:

• use of healthy olive oil instead of almost all other plant or animal based fats

• Consummation of fresh vegetables, fruits or legumes. Avoid the consumption of fruits with the main meals.

• Consummation of fish and seafood, poultry and white meats at least two times a week (if you don't like fish, eat poultry and lean meats instead).

• Using spices and herbs to flavor meals

• Consummation of cheese, yogurt and other dairy products in moderate use. (Avoid cream and butter.)

• Drinking red wine (for some), in moderation (1 glass per meal)

• Low consummation of red meat (2-3 times a month!)

The main focus of the Mediterranean diet isn't to limit total fat consumption, but to make wiser choices about the types of fat you consume. The Mediterranean diet is similar to the American Heart Association's Step I diet, but it contains less cholesterol.

Following Mediterranean Diet Plan is easy: choose plenty of fresh vegetables and fruits, limit your intake of red meat and saturated fats like butter, substituting them with lean meat, poultry and olive oil. Try boiling and steaming your vegetables instead of fried foods, and avoid eating heavy sauces with everything. Once you experience the delicious and healthy choices the Mediterranean diet plan has to offer, it will become your favorite diet!

Alessia Rossi is a nutritionist, passionate about Mediterranean food, diet and culture. Do you want to lose some extra weight? Join the thousands of happy people who've been able to lose extra weight and eat healthier by following Mediterranean Diet Plan

Mediterranean diet

Recommended Program
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies


Risks of Using the Mediterranean Diet - It May Not Provide You With Immediate Weight Loss
By Faviano Torres

Unlike people who have adopted western-style dieting, people who live in the Mediterranean are blessed with abundant natural, fresh foods. Thus, it is easy for them not to gain extra pounds of weight due to lesser occasions for gorging on highly processed foods. While this method is downright simple and very healthy, it may not fit everyone.

Mediterranean Diet is primarily a lifestyle native to people from whom this method was patterned after. It is not a weight loss method per se, but loss of excess weight is a product of the healthy food patterns this method sponsors. Thus, people who are looking at it as the ultimate solution to their bulging waistlines may find it difficult to satisfy their expectations. Unless they handle their expectations well, this diet may prove to be a very promising and very convenient form of maintaining health as well as fitness.

Using this method for quick weight loss is, therefore, pointless. It is not a fad diet and definitely not a guarantee for immediate body trimming. It is, however, a permanent weight maintenance solution. After all, it is a lifestyle that is fundamentally healthy.

Mediterranean Diet also presents temptations that will result to piling up of pounds in the long run. It supports the consumption of pasta, grains, starchy foods and carbohydrate-dense foods, butter and other types of fatty foods, and wine and alcoholic beverages. Olive oil is a staple ingredient as well. In fact, it is used for almost all types of foods. Though moderation is its key tenet, moderation itself is not easy to practice. On top of these, the diet does not recommend a particular exercise to go along with it. This is because people who live in the Mediterranean are naturally physically active, thus do not need particular exercise routines. Instead, the choice of exercises lies on the decision of the dieter.

If the drawbacks of this method are left unaddressed, it is likely that it will lead to an even unhealthier body. Nevertheless, it is an effective diet for people who love sensible diets.

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Article Source: http://EzineArticles.com/?expert=Faviano_Torres

Recommended Program
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies

Characteristics and Benefits of the Mediterranean Diet - Maximize This Weight Loss Plan
By Faviano Torres

The Mediterranean diet is a very sensible health-improving method. Patterned from the lifestyle and food behaviors of people who live in the Mediterranean region, this diet incorporates the native ingredients of the Mediterranean cuisine, which are primarily composed of healthy fruits, vegetables, grains, beans, aromatic grass, olives and olive oil, and wine. To clearly understand the nature of this diet, please check its characteristics and benefits below:

Characteristics

- Gives greater emphasis on the consumption of fruits, vegetables, legumes, beans and nuts, olive oil as dietary oil, whole grain foods such as bread, rice, pasta, potatoes and couscous, as well as yogurt and cheese, on a daily basis. Physical activity is an inherent and natural part of daily activities, though this diet does not specify which types of activities are recommended. On a weekly basis, poultry meat, fish, eggs, and sweets are allowed. Red meat must be consumed periodically, in moderation. It also recommends more than 6 glasses of water per day and requires drinking of wine and other types of alcohol with every meal, also in moderation.

- It places emphasis on enjoying and savoring foods instead of consuming them in an almost robotic-like fashion.

- Foods in this diet are essentially high in antioxidants.

- It is a moderately strict diet.

- It was not fundamentally developed for weight loss though following this diet will definitely contribute to serious shedding of pounds through a constant and slow process.

Benefits

- It boosts the health of the cardiovascular system because it recommends regular consumption of foods high in heart-friendly properties such as flavanoids and antioxidants.

- It reduces one's risk of developing chronic and oftentimes fatal conditions such as diabetes, breast and colon cancers, hypertension and other heart-related conditions, and inflammatory diseases.

- It reduces the risk of developing degenerative disorders like Alzheimer's disease.

Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?

Do this with Oprah's Dynamic Duo of Acai Berry & Colon Cleanse by Clicking Here Now!

Acai Berry is the #1 "Super Food" because it has so many different elements that help your body, so you can't go wrong with Acai Berries & Colon Cleansing.

Article Source: http://EzineArticles.com/?expert=Faviano_Torres

Recommended Program
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies

Mediterranean Diet - What You Can and Cannot Eat
By Faviano Torres

A person who wants to commit to long-term changes in eating habits may feel comfortable switching to Mediterranean Diet.

This type of diet is fashioned after the dining behaviors of people who live in the Mediterranean. For them, having a meal is a slow, enjoyable process that excludes all notions of pigging out on large portions in an almost compulsory manner. As such, it promotes appreciation to small, healthy, flavorful, and filling meals.

What are the "allowed" foods?
With this diet, food choices are simple; it mostly comprises of healthy and nutritious foods. Thus, participants of this diet are recommended to have daily servings of fruits, vegetables, fish and sea foods, beans, whole grains, nuts, rice, seeds, and pasta. Of course, olive oil as well as wine is recommended to be served on all possible occasions.

What are the "disallowed" foods?
This form of dieting involves very minor restrictions. So long as the food is nutritious and is not high on nasty fats and other ingredients, they are good as foods. Nonetheless, there are selections of foods that must be avoided as much as possible. These are foods considered obviously unhealthy. On the other hand, dairy products such as milk, cheese, and yogurt must be consumed in moderation. That goes for red meat as well. Overall, foods that are high in cholesterol and fats are the foods to avoid.

The main underlying principle to this diet is to consume foods in moderation. It does not ask for dramatic or constant changes in one's diet. Instead, it recommends enjoying the process of nibbling on goodies and the practice of healthy eating. It gives emphasis on enjoying each meal and their preparations as opposed to the current western-style dining which is rushed, automatic, and very unhealthy.

This type of weight loss method has a very considerable success rate. One's chances of achieving permanent weight loss increase if the Mediterranean style of dining is partnered with any types if exercise.

Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?

Do this with Oprah's Dynamic Duo of Acai Berry & Colon Cleanse by Clicking Here Now!

Acai Berry is the #1 "Super Food" because it has so many different elements that help your body, so you can't go wrong with Acai Berries & Colon Cleansing.

Article Source: http://EzineArticles.com/?expert=Faviano_Torres

Recommended Program
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies

Acai Berry Vs Mediterranean Diet - Which is the Best For Losing Weight?
By Faviano Torres

Many people nowadays are on the struggle to meet their perfect diet, but it seems that all these diet strategies are always on the loose. These people become too standardized with their diet regimen so as to meet their daily needs. There are a lot of diet strategies that are considered healthy and beneficial as these include intake of fruits and vegetables aside from cutting down their food consumption which most people are totally not happy with. Well, Acai Berry Diet vs. Mediterranean diet will lay out the pros and cons to set the battle straight.

Acai Berry Diet - There are so many people who upon hearing diet regimen coming from the Amazon have overtones of health benefits. The Acai berry which provides high energy comes from Amazon palm tree. Researches have shown that these berries are considered as one of the most nutritious and the most powerful foods on the planet. It is usually very friendly to the people who dream of getting slimmer, yet definitely loves to eat so they still crave for sweets because the best news about Acai berries is that it tastes definitely like a mix of berries and chocolates.

MEDITERRENEAN DIET - Aside from the Acai berry diet there are still other diet regimen that most people are interested in. This diet comes with regular physical activity which emphasizes the abundance of the need for further caloric cutting. This diet has a lot of contraindications for specific people, which makes this quite limited. Though contributes to much of peoples ideas it is quite more expensive compared to other diet regimen as it requires alternatives so as to amount food as zero calorie.

Acai Berry Diet vs. Mediterranean Diet - Comparing certain diets, it is absolutely noticeable that Acai berry diet provides more benefits and advantages compared to the Mediterranean diet. It is important that people understand fully what diet regimen they are trying to adapt so as to make sure it would definitely work and would not anymore be a total waste time for these people who wanted a healthier and sexier body.

Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?

Do this with Oprah's Dynamic Duo of Acai Berry & Colon Cleanse by Clicking Here Now!

Acai Berry is the #1 "Super Food" because it has so many different elements that help your body, so you can't go wrong with Acai Berries & Colon Cleansing.

Article Source: http://EzineArticles.com/?expert=Faviano_Torres

The Mediterranean Diet Menu - Why is it So Healthy?
By Alessia Rossi

Modern Mediterranean weight loss plan is based on the principles of the traditional Mediterranean diet. Mediterranean diet menu is not restrictive and depriving like many other fad diets, it is a diet plan which sets on the eating habits followed by the people living in the Mediterranean Regions.

Mediterranean recipes are based on high intake natural, unprocessed foods such as fruits, vegetables, grains, beans, fresh herbs, seafood and olive oil, moderate consumption of poultry, lean meat and dairy products and very little red meat and processed foods. Consumption of red wine in moderation is another foundation of the Mediterranean diet plan, as is the use of olive oil which basically substitutes all other animal and plant fats in cooking.

The Mediterranean diet meal plan has a very large variety of foods which you can eat taking pleasure in the vast variety of flavors and at the same time enjoy many health benefits. Cooking with healthy olive oil, not eating processed foods and foods with saturated, will insure you obtain healthy lifestyle and weight loss.

There are many other diets one could follow to lose weight, but the problem is that most diets are short-term solutions, because it's very hard to follow some strict eating regimen for a longer period of time. And vast majority of people that go on a diet face the same problem: as soon as they stop dieting, they gain the weight back and then some. Mediterranean diet is not a diet in that sense, it is more a of a lifestyle change, so following Mediterranean meal plan you will never feel like you are on a diet, not will you be deprived of your favorite foods. This makes it easy to continue to eat Mediterranean foods even after you have lost weight, which will insure that you won't gain the weight back!

With Mediterranean diet menu it is very easy to find an eating plan that will fit your daily living habits and that you will enjoy, so that you will want to stay on the "diet" longer. This will ensure you not only to lose weight but also to lead a healthy life with rejuvenated health, all thanks to Mediterranean diet menu!

Alessia Rossi is a nutritionist, passionate about Mediterranean food, diet and culture. Join the thousands of happy people who've been able to lose extra weight and eat healthier by following Mediterranean Diet Menu!

Mediterranean diet

Recommended Program
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies


Mediterranean Diet Mistakes - Don't Skip the Olive Oil
By Ralph Jakowski Platinum Quality Author

Unless you've lived under a rock for the last decade, or you're new to the dieting scene, chances are you've heard about the Mediterranean Diet. This diet is really nothing more than a lifestyle and eating change in one's life. It basically consist of eating lots of fresh vegetables, fruits and fish along with drinking moderate amounts of Red Wine.

So what is the problem?

Well, many people are missing out on an important aspect of the Mediterranean Diet. That would be the olive oil that is used, or should be used, to prepare the food. From what I've heard, there are a lot of people simply using off the shelf vegetable oil or Canola oil. This makes no sense to me!

The health benefits of olive oil have been know for quite some time. Even today, new studies are turning up more and more benefits of cooking with Olive Oil rather than vegetable oil. This oil is probably one of the secret ingredients that make the Mediterranean Diet work so well. It has been shown to have cholesterol fighting properties as well as being loaded with anti-oxidants. Olive oil also helps the Cardio system of the body by helping veins and arteries remain flexible rather than hardening.

Not only that, but oil from olives is loaded with Monounsaturated fats. This is the 'good' kind of fat, one that you do want in your diet. So if you're trying to tweak your diet for maximum health benefits, then pick up a bottle of Extra Virgin Olive Oil and start using in the dishes you prepare for your Mediterranean Diet. You increase the health benefits of this diet just by using this one product in your meals!

Not just any old olive oil will give you the same health benefits. You want to make sure to grab some Gourmet Olive Oil that is labeled Extra Virgin Olive Oil. This is the healthiest kind that has the most beneficial ingredients. You can find some by looking over Gourmet Olive Oil Reviews and choosing one that sounds good to you.

Article Source: http://EzineArticles.com/?expert=Ralph_Jakowski

Recommended Program
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies

Spanish Food is a Mediterranean Diet - Similarities of the Two and Why They Are Good For You
By Faviano Torres

Mediterranean diet is based on the traditional cuisines of the countries near the Mediterranean region. Spain is among the countries that have rich and sumptuous diet sharing similar nature and characteristics of the commercialized Mediterranean eating style. Spanish food is also a reflection of good health as it mostly uses vegetables and nuts and seeds as the ingredients for their main course, while using poultry and red meat as minimal as possible.

While it is true that each country in Mediterranean region has its own unique cuisine that also reflects their rich culture and custom, most of their cuisines share identical qualities listed as follow:

Having a penchant for fruits and vegetables -- Spaniards are fond of eating fresh fruits and vegetables. At most time, they have their vegetables half-cooked with olive oil, or half-steamed. They also believed in the importance of enzymes and the truth about them being fond in raw and half-cooked food. Also included in their daily diet are nuts, seeds, potatoes and beans in huge amount.

Olive oil for good fats -- As Spanish people love sautéed dishes, they incorporate olive oil in their food preparation because of its healthful properties and devoid of bad cholesterol. For them, olive can be a healthy source of fat, making them safe from hypertension and heart ailments.

Fish and Omega-3 fatty acids -- Sardines, mackerels, herrings and tuna are among the good sources of Omega-3 fatty acids--amino acids that are crucial in keeping a healthy heart and healthy mind.

Meat and Dairy products -- Spanish people do not totally discard meat, although noticeably, the servings are kept in small amounts and eaten less frequently.

Wine -- Of course, how could wine be absent in a diet when even medical and health specialists believe that a moderate dosage of wine can be good for the heart? People in Mediterranean region do love drinking wine particularly social drinking.

Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?

Do this with Oprah's Dynamic Duo of Acai Berry & Colon Cleanse by Clicking Here Now!

Acai Berry is the #1 "Super Food" because it has so many different elements that help your body, so you can't go wrong with Acai Berries & Colon Cleansing.

Article Source: http://EzineArticles.com/?expert=Faviano_Torres

Recommended Program
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies


The Interesting Mediterranean Diet
By Ana Maria Da Costa

The Mediterranean diet has its origins on the countries that face the Mediterranean Sea: Southern Italy, Spain, Greece, Crete, ex-Yugoslavia, Turkey and Tunisia.

Along their unlucky story plain of hunger and misery, these people were able to set a diet based on their land's products, mainly vegetarian.

It was insufficient, but better than the northern one, as the durum wheat proteins are better than the corn ones, used on the north, that caused the pellagra(disease caused by the lack of vit.B group).

With the social and economic development of the last century, the south diet began to enrich itself with animal protein food to reach the rich countries level nowadays.

During this process, it reached a point of quite perfection, having supplied its proteins lack but still conserving its original formula. It was about 1950-1960, and during this period, people from Mediterranean area, mainly from South Italy, had lower death rates of cronical-degenerative and neoplasia metabolic diseases.

The Mediterranean food model is a program in which some typical food (olive oil, pasta, bread and legume, vegetables and fresh fruit, wine) are wisely matched with proper animal products quantities (meat, specially the white ones, fish, dairy products and eggs).

An interesting characteristic of this food model is the use of non-fat condiments (spices, herbs, sugo, lemon, red pepper, garlic, onion, basil, oregano, rosemary, bay, parsley, sage, thyme, ecc) that allows a low sodium diet.

In this diet it is possible to prepare a single dish using these typical ingredients, having a complete, balanced and economical meal.

The Mediterranean diet uses to be presented as a pyramid, where the quantities of each group of food (vegetables and fruit, carbohydrates and so on) are proportional to the size of the pyramid level.

The vegetables are at the lower part of the pyramid, together with the fresh fruit and one should eat 5-6 portions a day.

The next level is occupied by the carbohydrates with 4-5 portions a day, then oil and fat with 2-3 portions a day followed by dairy products with 2-3 portions a day.

Follows meat, fish, eggs, cold cuts and legume with 1-2 portions a day and at the top the sweets with 1 portion a day.

The portions were established by studies, but one can easily apply the idea with the self good sense. Even if one does not weight 150gr to make a fruit portion, or 10gr to make a portion of oil, just balancing the diet following these proportions will work.

There is a new entry in this pyramid - the physic movement. Aside each level there's the movement recall.

The people from Mediterranean area did not suffer from the so-called "civilized" diseases because they used to work on the fields, walk to and from everywhere. Surely they did not seat for hours in front of a computer or tv as people do nowadays.

So, to avoid sedentary, it is important to walk 30 minutes a day, for at least 6 days a week. This walking time can be easily found just parking far from the office, making the stairs instead of waiting for the lift and so on.

The Mediterranean diet became known because during studies it was proved that it is healthy and helps keeping the right weight, other than being easy to do. It is important to have a food model that matches with the nowadays life style, as people do not have time enough to follow big changes in their routine.

Another positive factor is that it is easy to industrialize some typical products as pasta, olive oil, bread and others, being then able to spread it to large range of population.

The European countries involved asked UNESCO to recognize the Mediterranean diet as World Heritage and is should happen during 2009.

Ana Maria da Costa. Economist, living in Italy since 1983 and proceeding the studies in Food and Wine culture. The website http://www.all-about-italian-food.com gives useful information about Italian food

Monday, July 27, 2009

Mediterranean Diet

Mediterranean diet is a type of diet inspired by the traditional dietary patterns of Southern Italy and Greece . The most famous one was presented by Dr. Walter Willett of Harvard University's School of Public Health in the mid-1990s. Based on "food patterns typical of Crete, much of the rest of Greece, and southern Italy in the early 1960s. The diet contains little or low in saturated fat and high in monounsaturated fat and dietary fiber.




Mediterranean Diet also means priorities and proportions as defined in the above pyramid. Since each type of diet may work for some one and the others, please read the Pro and Con of experts argument and decide yourself. We will be appreciate, if you can buy it from our recommended program, once you have decided. Please always consult with your doctor before applying.

Recommended Program
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies


Mediterranean Diet Foods
By Kevin Stith

The remarkable health of the people from the Mediterranean region has always been a wonder to researchers. The people in the Mediterranean region are known to have a very active life style. Of course physical activities is essential for good health, but good health is based on food habits as well. In other words, the Mediterranean diet is a healthy diet rich in plant food; especially grains, cereals, vegetables, fruit, nuts, legumes and olives. All ensure good health with less chance to develop heart disease.

The Mediterranean diet includes all kinds of foods that are recommended on a normal, low to moderate basis. This method is explained on the traditional Mediterranean diet pyramid. The pyramid has classified various foods depending on their nutritional and lists whether a food is to be eaten daily, a few days a week or a few times a month.

The food consumed on a day-to-day basis contains cereals, vegetables, bread, beans, potatoes, leafy vegetables and other plant products. Interestingly, nuts rich in essential fatty acids, vitamins and minerals are also included in the daily diet. The diet does not encourage too much processing of food, as it can deprive the nutritious value of the food. For instance, over cooked vegetables are only good as roughage(it contains fibers), as it loses essential vitamins in the cooking process. The food is cooked, garnished or dressed in olive oil, a rich source of low saturated fat. It is consumed moderately and is known to play a vital role in preventing heart diseases.

Milk and milk products such as cheese and yogurt are consumed daily on a low to moderate amount. But butter, high in saturated fat is a total no-no in the Mediterranean diet's recommended food list. Wine is allowed daily on a moderate basis.

Food from animals especially chicken, eggs, and seafood are allowed weekly on the Mediterranean diet. For instance, eggs are consumed four days a week. But red meat, high in saturated fat, is a part of the diet only few times a month. The diet recommends veal and lamb to beef because the fat content is comparatively lower than in beef. The meat is cleaned of visible fat and is often roasted or grilled. Sweets and desserts are also a part of the weekly diet. The most preferred dessert is fruit.

In summary, food in the Mediterranean diet provides fibers(from mainly vegetables and fruit), good fat(olive oil), nutrition, vitamins, minerals, proteins, and essential acids, necessary for a human body to stay fit evading heart diseases and cancers.

Mediterranean Diets provides detailed information about Mediterranean diets, Mediterranean diet benefits, Mediterranean diet cook books and more. Mediterranean Diets is affiliated with Mangosteen Fruit.

Article Source: http://EzineArticles.com/?expert=Kevin_Stith

Recommended Program
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies

Traditional Mediterranean Diet
By Kevin Stith

The traditional Mediterranean diet is a rich combination of vegetables, fruit, cereals, legumes, beans and nuts cooked, dressed or garnished with olive oil. The diet also constitutes moderate consumption of milk and milk products such as cheese and yogurt. The people of the Mediterranean region include a moderate intake of wine too. Thus, the traditional Mediterranean diet believes in more consumption of plant food and weekly and monthly intake of animal food.

Studies have been ongoing for years to find the secret of good health enjoyed by people living in the Mediterranean region. The Mediterranean region is a cluster of more than twenty states. Each state has its own culture, tradition, customs, practices and food habits. In spite of these differences, every state was found to make use of olive oil and red wine, ate a diet of more plant food rather than animal and enjoyed an active life style. In other words, people in this region followed a traditional Mediterranean diet even though the preparation of food varied from state to state.

The traditional Mediterranean diet is explained through the Traditional Mediterranean Diet Pyramid. Apparently, intake of food products has been classified. Based on the nutritional value of various food products, it has been classified for normal, moderate and low consumption on a daily, weekly and monthly basis. The daily diet recommends vegetables, cereals, bread, pastas, potatoes, nuts, fruit along with moderate intake of dairy products like milk, yogurt, cheese and wine. Interestingly, an active life style has also been included in the daily diet. Weekly food includes poultry, eggs and seafood and red meat is recommended only few times a month.

Thus, the diet ensures good fat provided by olive oil reducing saturated "bad" fat from animal food. The traditional Mediterranean diet provides necessary minerals, anti-oxidants, low saturated fats, vitamins, carbohydrates, proteins, and other nutrients essential to maintain a healthy heart and a longer life.

Mediterranean Diets provides detailed information about Mediterranean diets, Mediterranean diet benefits, Mediterranean diet cook books and more. Mediterranean Diets is affiliated with Mangosteen Fruit.

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Mediterranean Diet Plan
By Kevin Stith

Healthy living is a treasured wealth that does not come on its own. It has to be planned. Food plays a vital role in providing essential nutrients for growth and development of the body. While some foods are considered healthy and are required in large quantities, others may be exempt from a daily diet. This is how a Mediterranean diet plan works.

The Mediterranean diet is considered to be the most suitable form of healthy diet. Researchers have proved that the secret of healthy living of people in the Mediterranean region can be attributed to their balanced diet and active life style. Studies have also shown that this diet not only lowers chronic heart diseases but also improves life expectancy.

The Mediterranean diet is considered to be the most suitable form of healthy dieting. Researchers have proved that the secret of healthy living of people in the Mediterranean region can be attributed to their balanced diet and active life style. Studies have also shown that this diet not only lowers chronic heart diseases but also improves life expectancy.

The Mediterranean diet is a health plan that helps to maintain optimal weight per the height of an individual and reduce the possibilities of heart diseases, diabetes and gallstones.

Today's lifestyles show that most people prefer to eat foods that are processed, canned or tinned containing saturated fats and sugar. Lifestyles also show that most people do not take time out to exercise. As a result, many people are obese and unhealthy with an increased chance for heart diseases, diabetes and cancers.

The Mediterranean diet plan does not eliminate the types of food one consumes. The diet recommends wise food choices. For instance, one should eat fresh fruit and vegetables in place of tinned and frozen products.

The diet plan is founded on the Mediterranean diet pyramid. According to it, food products to be included in a daily diet are cereals, grains, bread, vegetables, legumes, beans, fruit and nuts. These products are nutritious and a rich source of carbohydrates, fibers, vitamins, minerals and proteins. The suggested low to moderate intake of milk, yogurt and cheese eliminates an excessive intake of saturated fats. Animal meat like chicken and eggs are to be eaten on a weekly basis and red meat, a few times a month. Fish is identified as a better option, as it is high in nutritional value. Good fat is provided by olive oil, known to control blood cholesterol level and maintaining a healthy heart. All these suggested in the Mediterranean diet plan matches with a standard diet guideline. The food intake is balanced by an active physical life. This is not to say that people in the Mediterranean region did not find time to rest. In fact, they utilized the time after every meal to relax and socialize, unconsciously giving time for proper digestion and good health.

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Mediterranean Diet

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Mediterranean Diet
By Kevin Stith

The Mediterranean diet concept is that of a healthy diet consisting of vegetables, fruit, cereals, legumes and nuts that are low in saturated fats. It also includes low consumption of dairy products, seafood, poultry, red meat and small to moderate quantities of wine. The Mediterranean diet is one of the most studied dietary patterns.

It has been noticed that people in the Mediterranean region, an area of three continents, differ in their culture, tradition and food habit, but lead very similar active lifestyles and share similar eating habits. It was observed that cases of chronic heart diseases, diabetes, gallstones and cancers were minimal in the Mediterranean region.

The daily Mediterranean diet includes mostly fresh vegetables, fruit mainly as dessert, cereals, whole grain breads, pastas legumes, beans and nuts cooked in olive oil. The diet is supplemented by low to moderate use of milk, cheese and yogurt along with mostly red wine or water.

Seafood, poultry and eggs are a weekly add on to the diet, and the consumption of red meat is limited to few times a month. Sweet and dessert intake is also limited to a few days a week. Fruit is the most preferred type of dessert.

The Mediterranean diet is well-balanced with a supply of essential vitamins, minerals, low in saturated fat, salt and sugar to ensure good health. As stated, people in the Mediterranean region lead active lives, but they also find enough time to relax, enjoy and socialize with every meal. This, in turn, helps in digestion of food and proper functioning of body systems.

Interestingly, the Mediterranean diet does not exclude any food from the diet that has a reasonable amount of saturated fats. In fact, it is the combination of the food products in the diet that provides the necessary nutrition to reduce possible health hazards, even curbing the chances of gaining extra weight. For instance, olive oil is the main source of fat in the Mediterranean diet. Olive oil is a monosaturated fat that is ""good"" fat and does not increase the blood cholesterol level. It is therefore believed that a healthy Mediterranean diet can be practiced to fight heart ailments and to stay healthy and fit.

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The Mediterranean Diet Menu - Why is it So Healthy?
By Alessia Rossi

Modern Mediterranean weight loss plan is based on the principles of the traditional Mediterranean diet. Mediterranean diet menu is not restrictive and depriving like many other fad diets, it is a diet plan which sets on the eating habits followed by the people living in the Mediterranean Regions.

Mediterranean recipes are based on high intake natural, unprocessed foods such as fruits, vegetables, grains, beans, fresh herbs, seafood and olive oil, moderate consumption of poultry, lean meat and dairy products and very little red meat and processed foods. Consumption of red wine in moderation is another foundation of the Mediterranean diet plan, as is the use of olive oil which basically substitutes all other animal and plant fats in cooking.

The Mediterranean diet meal plan has a very large variety of foods which you can eat taking pleasure in the vast variety of flavors and at the same time enjoy many health benefits. Cooking with healthy olive oil, not eating processed foods and foods with saturated, will insure you obtain healthy lifestyle and weight loss.

There are many other diets one could follow to lose weight, but the problem is that most diets are short-term solutions, because it's very hard to follow some strict eating regimen for a longer period of time. And vast majority of people that go on a diet face the same problem: as soon as they stop dieting, they gain the weight back and then some. Mediterranean diet is not a diet in that sense, it is more a of a lifestyle change, so following Mediterranean meal plan you will never feel like you are on a diet, not will you be deprived of your favorite foods. This makes it easy to continue to eat Mediterranean foods even after you have lost weight, which will insure that you won't gain the weight back!

With Mediterranean diet menu it is very easy to find an eating plan that will fit your daily living habits and that you will enjoy, so that you will want to stay on the "diet" longer. This will ensure you not only to lose weight but also to lead a healthy life with rejuvenated health, all thanks to Mediterranean diet menu!

Alessia Rossi is a nutritionist, passionate about Mediterranean food, diet and culture. Join the thousands of happy people who've been able to lose extra weight and eat healthier by following Mediterranean Diet Menu!

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Mediterranean Diet Web Sites
By Kevin Stith

Recent research in nutrition highlights the importance and popularity of a Mediterranean diet. It is a diet rich in vegetables, fruits, grains, monounsaturated fats and various complex carbohydrates but low in cholesterol and harmful saturated fats. The Mediterranean diet websites provide ample information on the importance of a diet rich in monounsaturated fats. The websites focus on the undeniable positive health profiles of the Mediterranean people who consume more than 30 percent calories from lipids obtained primarily from plant oils and principally from olive oil.

Mediterranean diet Web sites clarify the concept that fat and carbohydrates are not responsible for causing obesity and heart diseases. They highlight the importance of including the right amount and correct forms of fats and carbohydrates in our diet. These websites mainly bring to light the importance of using olive oil as a cooking medium. Many researchers have found olive oil, known to be mono-unsaturated, perfect for the health conscious in society. Mono-unsaturated fats help to lower cholesterol rather than raise it, and are healthy options to fats in the diet. The Web sites try to debunk the common perception among people that all types of fats are bad for the human body.

Mediterranean diet Web sites provide information on different forums and focus on the undeniable positive health profiles of Mediterranean people who consume most of their calories from lipids, primarily plant oils and principally olive oil. They resist the prevailing dietary guidance policies that discourage the intake of fat. They enlighten people about the type of fats that are essential by differentiating between plant oils and animal fats. These forums also distinguish between unsaturated fats and saturated fats, and brief about their different metabolic characteristics. The websites lay importance of a Mediterranean diet along with physical activities that help the body lose weight, and maintain the acquired weight.

Mediterranean Diet provides detailed information on Mediterranean Diet, Mediterranean Diet Recipe, Mediterranean Diet Food, Traditional Mediterranean Diet and more. Mediterranean Diet is affiliated with Herbs And Spices.

Mediterranean diet

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Mediterranean Diet Forums
By Kevin Stith

There are a number of diet options available to health and weight conscious people around the world today. According to the National Institute of Diabetes and Digestive and Kidney Diseases the term "diet" refers to what people eat or drink on a daily basis. There are many different types of customized diets to be chosen from. The Atkins diet, the Zone diet, the South Beach diet and Mediterranean diet are a few of the more popular ones. The name Mediterranean diet comes from the countries that border the Mediterranean Sea. The diet of the people here is observed to be nutritious, yet non-fattening. An important aspect of the Mediterranean diet is the high intake of cereals, grains, vegetables, dried beans, olive oil, garlic, fresh herbs, seafood, and fruit. A Mediterranean diet forums promote healthy eating habits among people through a diet rich in mono-saturated fats.

These forums promote healthy eating habits by following the Mediterranean diet pattern. The meals mainly comprise of monounsaturated fat-rich foods since they keep cholesterol levels in check. Mediterranean diet forums focus on the undeniable positive health profiles of Mediterranean people who are known to consume more than 30 percent of their calories from lipids, which are primarily plant oils, principally olive oil. They resist the prevailing dietary guidance policies that discourage the intake of fat. They enlighten people about the type of fats that are essential by differentiating between plant oils and animal fats. These forums also distinguish between unsaturated fats and saturated fats and their different metabolic characteristics.

The Mediterranean diet forums struggle to balance all the resulting variables while adopting conventional dietary guidance policies and options. Unfortunately, compared to the billions of dollars spent by the fast food and processed food industries on advertisements, funds available to promote healthy eating programs by Mediterranean diet forums are insufficient.

Mediterranean Diet provides detailed information on Mediterranean Diet, Mediterranean Diet Recipe, Mediterranean Diet Food, Traditional Mediterranean Diet and more. Mediterranean Diet is affiliated with Herbs And Spices.

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Mediterranean Diet For Staying Young
By Julia Eves

In the last few years the Mediterranean region has been the focus of much study; not just for its connections with money and high fashion, but because researchers observed that the region has lesser incidents of heart and chronic diseases. More people there seem to maintain a healthy weight and have a longer lifespan. It's a known fact that obesity is approaching epidemic proportions in the US now, with all its attendant problems and complications.

Perhaps the Mediterranean Diet is what allows people from this region to stay young longer, maintain a healthy weight, a healthy heart and reduce the risk of cancer, hypertension, diabetes, hypercholesterolemia and obesity.

What is the Mediterranean Diet?
It is difficult to come up with an exacting definition of a Mediterranean Diet as the countries in the Mediterranean region consume a diverse set of foods, for example the Spanish consume a healthy amount of fish, olive oil and wine, while the traditional Greek diet consists of 60% fruit and vegetables, 20% meats, 10% carbohydrates and 10% fats.

Prime constituents Mediterranean diet predominantly consists of fibers such as grains, fruit, beans and vegetables. Fibers in pasta, rice, bread, bulgur (dried cracked wheat), polenta, potatoes and couscous, are natural fillers and so prevent a person from periodically reaching out for snacks. Researchers also feel that the liberal consumption of yogurt and garlic have beneficial effects.

The Mediterranean diet also involves limited consumption of red meat. This avoidance of high calorie foods clearly helps, not just with maintaining healthy weight but with weight loss as well. Some researchers argue that the large amount of fish, fruit and nuts consumed in the diet provide anti-oxidants that delay the appearance of wrinkles and helps as an anti-aging method.

Not a new-fangled technique: It is interesting to note that the 'Mediterranean Diet' is less a new-fangled technique to maintain healthy weight and more a result of health-conscious people re-looking at eating habits that have been followed in the Mediterranean region for thousands of years. Thus the Mediterranean Diet promotes a radically different perspective on 'food' and 'consumption' and is less of a 'diet' to be tried for a short duration of time, and more a way of life that one can choose to adopt permanently.

For more details on staying young tips and articles log come to http://www.stayingyoungnow.com

Julia is a skin specialist. Her interests vary from food, diet to skin care and anti aging related treatments. Here are her articles on skin care health, specifically anti aging skin care and other cosmetic treatments.

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Mediterranean Diet Planners
By Kevin Stith

The Mediterranean diet is not a definite diet program but rather, changing over to eating habits that were traditionally followed by people of the Mediterranean region. The Mediterranean diet is a type of diet plan that has its name derived from the countries that border the Mediterranean Sea. The Mediterranean diet comprises of foods such as cereals, grains, vegetables, dried beans, olive oil, garlic, fresh herbs, seafood, and fruits. Mediterranean diet planners are the nutritionists or dieticians who recommend people with health problems follow a Mediterranean diet.

They plan a specific diet for people with faulty eating habits that can culminate in obesity and other ailments. They focus upon a diet rich in fiber. This intake is naturally contained in fresh herbs, seafood, and fruits and vegetables. People are encouraged to follow a modified Mediterranean diet in which unsaturated fats are substituted with monounsaturated fats, as there is evidence that these ensure longer life expectancy.

Mediterranean diet planners highlight the importance of using olive oil as a cooking medium and dressings for salads. They plan meals that include moderate amounts of fish and meat and low to moderate amounts of cheese and yogurt. They focus on a meal rich in the consumption of fruits, vegetables, potatoes, beans, nuts, seeds, bread and other cereals. The meals also include consumption of wine in moderation.

The diet planners gain information from their patients, before formulating a Mediterranean diet plan for an individual. They acknowledge personal tastes and preferences when they plan a diet for a week or a month. They also make changes in the daily menu, which ensures that the patients are not deprived of their favorite foods and enjoy their daily Mediterranean cuisine with relish.

The planners do not advice people to strictly adhere to the Mediterranean diet but to enjoy a change that rejuvenates their health.

Mediterranean Diet provides detailed information on Mediterranean Diet, Mediterranean Diet Recipe, Mediterranean Diet Food, Traditional Mediterranean Diet and more. Mediterranean Diet is affiliated with Herbs And Spices.

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Key Principles of the Mediterranean Diet Plan
By Alessia Rossi

The Mediterranean Diet Plan is a heart-healthy and overall beneficial eating plan which combines the elements of the best Mediterranean recipes. The traditional Mediterranean style cooking and the eating lifestyle of the Mediterranean people together make not only a weight loss and maintenance diet, but also one of the healthiest ways of eating in the world.

The Mediterranean diet plan contains all the elements of healthy eating - fruits, vegetables, whole grains, fish, and limited unhealthy fats and red meats. A splash of extra virgin olive oil and a glass of red wine make this diet plan specific and - according to the most recent health studies - the healthiest diet plan in the world.

Mediterranean recipes with their subtle balance and differences in proportions of certain foods, together with the use of unprocessed foods, make a difference to your health, reducing your risk of heart diseases, high cholesterol, high blood pressure and cancer. Not to mention weight loss benefits!

Key principles of the Mediterranean diet plan include:

• use of healthy olive oil instead of almost all other plant or animal based fats

• Consummation of fresh vegetables, fruits or legumes. Avoid the consumption of fruits with the main meals.

• Consummation of fish and seafood, poultry and white meats at least two times a week (if you don't like fish, eat poultry and lean meats instead).

• Using spices and herbs to flavor meals

• Consummation of cheese, yogurt and other dairy products in moderate use. (Avoid cream and butter.)

• Drinking red wine (for some), in moderation (1 glass per meal)

• Low consummation of red meat (2-3 times a month!)

The main focus of the Mediterranean diet isn't to limit total fat consumption, but to make wiser choices about the types of fat you consume. The Mediterranean diet is similar to the American Heart Association's Step I diet, but it contains less cholesterol.

Following Mediterranean Diet Plan is easy: choose plenty of fresh vegetables and fruits, limit your intake of red meat and saturated fats like butter, substituting them with lean meat, poultry and olive oil. Try boiling and steaming your vegetables instead of fried foods, and avoid eating heavy sauces with everything. Once you experience the delicious and healthy choices the Mediterranean diet plan has to offer, it will become your favorite diet!

Alessia Rossi is a nutritionist, passionate about Mediterranean food, diet and culture. Do you want to lose some extra weight? Join the thousands of happy people who've been able to lose extra weight and eat healthier by following Mediterranean Diet Plan