Monday, September 28, 2009

Update Sept 28-2009 Pro Or Con " The Mediterranean diet " By Health Expert

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


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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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

Is the Mediterranean Diet the Answer?
By Jane Burns

Fad diets come and go, but the health conscious are now realizing, and science is proving, that it is healthier adopting the eating plans from nations that live the longest, disease free lives in the world. It's called 'modeling' the results you want from others. The Mediterranean diet is one of the healthiest in the world. It is very high in omega 3 and omega 6 fats and they are eaten at nearly every meal they have. A western diet might be lucky to get omega fats once or twice per week.

Keeping free range chickens in your backyard and eating their omega rich eggs will help boost these good fats as they contain more than twice the amount of store bought eggs. Eating more beans, nuts and peas is essential to mimic this way of eating, and there are many other foods you can include in your diet to get the health benefits from traditional Greek foods. The Mediterranean's eat a lot of seafood which contributes selenium and fish oil. They eat a lot of greens such as spinach, avocado and asparagus all high in glutathione. The wine they consume with dinner is also rich in the grand daddy of all antioxidants: resveratrol.

They eat lots of grains, rich in omega 3 and olive oil is a staple that is rich in polyphenols, vitamin C and E. Cut back on butter and margarine as the Greeks eat their breed with olive oil. Another staple is Puslane its a plant they use in everything from salads to tea, its high in an omega 3 fat called alpha linoleic acid. It's a fat our bodies can't produce on its on so we need to eat it as often as we can. Following this eating plan and stocking up on omegas could reduce your chance of getting heart disease and cancer by up to 60 percent. Those are good odds.

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

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

A Detailed Comparison of the Mediterranean Diet and the South Beach Diet
By Chris Robertson Platinum Quality Author

People of all ages around the world are interested in good health and longevity. As a result, the weight loss and fitness industries have been booming for years. There are so many diets that those seeking help with their weight loss or health needs don't know where to turn. Two diets that have become extremely popular recently are the Mediterranean Diet and the South Beach Diet. Here's a detailed comparison of both diets. Mediterranean Diet Explained The Mediterranean Diet is often called "The Healthiest Diet in the World" because of its healthy weight loss benefits. Just as the name implies, the Mediterranean Diet has been enjoyed by people who live in the Mediterranean region, particularly Italy and Greece, for thousands of years and is now being adopted by many Americans and others around the world. It is a diet low in saturated fat with healthy mono-unsaturated fats being provided through fish, nuts and olive oil. It features foods such as dried fruits, vegetables, whole grains, small portions of meat such as salmon, turkey, lamb, and tuna, and a small amount of wine. The Mediterranean Diet is known for its many benefits such as help in the prevention of gallstones, breast cancer, heart disease, high blood pressure, Lou Gehrig disease, high cholesterol, and other diseases. South Beach Diet Explained The South Beach Diet is a newer "no carb" type diet where carbohydrates are prohibited during the first phase of the diet, and then are slowly introduced back into the diet after two weeks. There are three phases all together, with the third being for maintenance. The focus is on lean meats such as chicken, turkey, shellfish, and fish as well as nuts, eggs, and low-fat cheese. The benefits are weight loss with a long-term balanced diet plan to help with weight maintenance. How the Diets are Alike The similarities of these two diets include eating restaurant quality recipes and promoting healthy monounsaturated fats. Both diets are low in unhealthy saturated fats. The unhealthy fats are found in cheese and meat. Both diets promote healthy foods. Both provide an avenue for fast weight loss with a plan for lifetime maintenance. Also, both diets offer online support and memberships for delicious diet recipes. For instance, Ayhan's Mediterranean Menu Plans are available for those who want to change over to a Mediterranean way of eating. How They Differ With the Mediterranean Diet, alcohol (especially wine) is allowed in moderation. It is prohibited in the first phase of the South Beach Diet. The Mediterranean Diet is high in fiber while the South Beach Diet is low in fiber during its initial phase. Portion control is the main focus of the Mediterranean Diet while the South Beach Diet restricts "what" is eaten by prohibiting certain fruits and vegetables. Another major difference is that those who adopt the Mediterranean Diet may order foods, dressings and seasonings online for their cooking needs. The South Beach Diet does not offer products such as these. The South Beach Diet has only been around a few years while the Mediterranean Diet has been around for thousands of years. Studies have shown that those eating a Mediterranean Diet have less risk of major diseases and can even increase longevity. In this comparison, we see that both diets offer health and weight loss benefits. However, the Mediterranean Diet appears to be better for long-term good health and has fared well in many studies.

Sunday, September 13, 2009

Update Sept 13-2009 Pro Or Con " The Mediterranean diet " By Health Expert

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

Mediterranean Diet Recipes
By Kevin Stith

"Eat healthy and be active" is the universally acknowledged theory to staying fit. Food has to be appealing to the eyes and kindle the taste buds too. The Mediterranean diet is a healthy balanced diet of plant food cooked in "good" fat. That does not mean there is a total cut on animal products. The Mediterranean diet pyramid recommends animal fat and products to be taken in small quantities occasionally. In a Mediterranean diet a major portion includes vegetables, cherries, spinach, beans, mushrooms, tomatoes, watermelon, eggplant and potatoes. Whole grain bread, pastas and cereals are the main course in the diet. Fruit is the most preferred dessert. The food is followed by wine that is consumed in small or moderate amount. Wines are prepared from grapes, pomegranates and persimmons. The diet is also inclusive of dairy products especially cheese that is to be taken in a small quantity.

Mediterranean cuisines are known for their wonderful taste and time saving cooking practices. The recipes widely make use of olive oil in cooking, garnishing and salad dressing. It is a low saturated fat that acts as an antioxidant too. Dairy products like milk, yogurt and cheese are added flavors used in a very low amount. For instance, cheese is used only for flavor and not excessively as a cooking base. Butter and margarine are almost absent in the diet. Similarly, fish, poultry and meat are often grilled or roasted and never fried.

The recipes do not make use of any processed food. For instance they would prefer fresh spinach to processed and salted canned food. Mediterranean diet recipes are unique for their flavor and taste. Most of the flavors in various food preparations come with the use of onion, garlic, spices such as cinnamon, clove, pepper, oregano, Italian parsley and certain natural herbs like basils -- all cooked in olive oil. There is also wide use of citrus juices such as lemon and orange used in cooking. In fact, wine is used in recipes whether it be a main dish, salad or dessert. The recipes vary from state to state, and are fresh vegetables and other plant food produced locally. However, most of the flavor favors remain the same like the olive oil.

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

Lifetime Fitness With the Mediterranean Diet
By Peter Stockwell

The Mediterranean diet is one of the best ways to lose weight and to achieve lifetime fitness. Experts have analysed the ingredients and found that drinking a glass of wine a day and large amounts of fruit and fresh vegetables, while keeping red meat consumption low, also helps you live longer. There have been previous studies which show that the Mediterranean diet protects against Alzheimer's and other memory problems as well as some cancers.

Research involving 23,000 people carried out by the Harvard School of Public Health found that those who kept most closely to a Mediterranean diet were 14 per cent more likely to be alive after 8 years. Professor Dimitrios Trichopoulos of the Harvard School says that moderate consumption of alcohol, mostly wine during meals, low consumption of meat and meat products and high consumption of vegetables, fruits, nuts and olive oil can substantially increase lifespan.

The most beneficial of the ingredients of a Mediterranean diet for a long life appears to be wine. Fish is not as valuable, although oily fish, such as mackerel or salmon, can help protect the mind against decline and decrease the risk of prostate cancer in men.

It is a good thing to eat with family and friends. This is, of course, a great tradition in Mediterranean countries. It prolongs the meal and makes for a relaxed and enjoyable atmosphere, aiding digestion and relieving stress. It may rather depend on having the right friends and family; we all know that some can have the reverse effect.

Use herbs and spices in the meal instead salt for flavouring. Nuts are good, but some are high in calories and fats. The best are walnuts, pecans, almonds and hazel nuts. A handful a day is all you need. Fruit and fresh vegetable must be eaten with every meal. Fish or shellfish twice a week, lean meat on the remaining days. Bread is usually eaten in the Mediterranean without butter or margarine. Virgin or extra virgin is the best type of olive oil to use.

Red wine is one of the delights of the Mediterranean diet but, somewhat like ones friends and family, it should be taken in moderation. Two glasses a day for a man, one small to medium glass a day for a woman. It does have excellent properties, it reduces the blood's ability to clot, much as aspirin does. It also contains antioxidants. Antioxidants fight free radicals which attack healthy cells and cause damage to our bodies, increasing the risk of heart disease, diabetes and some cancers. But don't worry about how red wine makes you healthy. It is a good thing, just enjoy it.

Of course we should not think that all Mediterranean people eat what we call the Mediterranean diet. There are twenty one countries bordering the Mediterranean and if you go to North Africa, for example, you will find something very different to the food of Greece or Italy. The style of cooking we call Mediterranean can be found in Italy, Southern France and parts of Spain. It is also the diet of poorer people who grow their own vegetables and buy cheap fish and meat in the market. Or maybe they fish and keep animals themselves.

This brings us to exercise. The Mediterranean diet, or any other diet, will not work without exercise. Mediterranean families are often farmers or fishermen, they work hard and have a lot of exercise. This applies to men, women and often children. We must do the same as much as we are able. So a walking exercise program, or whatever form of exercise you feel most comfortable with, is an essential part of a long healthy life.

Peter Stockwell is a writer, walker and author of the Senior Walking Fitness Blog helping all ages to achieve lifetime fitness. For more articles, tips and help on any aspect of diet and fitness visit: http://www.seniorwalkingfitnessblog.com.

Tuesday, September 1, 2009

Update Sept 01-2009 Pro Or Con " The Mediterranean diet " By Health Expert

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

Mediterranean Diet Recipes For Weight Loss
By Ray Darken Platinum Quality Author

The Mediterranean Diet is famous for its many health benefits from lowering the risk of heart disease and Alzheimer's Disease, to reducing the risk of an unborn child developing asthma. What's more, the traditional Mediterranean diet has now been recognized as an effective weight loss diet. Read on for meal ideas for the Mediterranean diet and Mediterranean diet recipes. Your waistline and your taste buds will thank you.

These simple Mediterranean Diet recipes are all suitable as main meals. Mediterranean salad recipes have been included as a healthy accompaniment. Alternatively, fresh steamed vegetables would also be great selections for Mediterranean cuisine.

Spinach, Mushroom, Tomato Frittata with Feta Cheese. (Serves 4.)

Many Mediterranean food recipes incorporate plenty of fresh and colorful vegetables. Try substituting your very favorite vegetable and herbs for a more unique and personalized Mediterranean meal.

Ingredients:

1 Tabspn extra virgin olive oil
8 oz, or 3 cups, sliced mushrooms
1 onion, chopped
1 garlic clove, minced
1/4 tspn pepper
1/4 tspn salt
1/2 tspn oregano, or any fresh herb you prefer
10 oz, or 1 bag, fresh spinach, chopped
1/4 cup milk, preferably reduced fat or skim
1/2 cup feta cheese, crumbled, preferably reduced fat
6 eggs
2 tomatoes, sliced

Method:

Add oil to non-stick ovenproof pan, and over a medium heat, cook mushrooms, onion, garlic, salt, pepper, and herbs. Stir to prevent sticking for approximately 8 minutes, until all liquid is removed.
Add spinach, cover, cook for about 5 minutes until spinach is just wilted.
Whisk eggs in mixing bowl. Add cheese and eggs to pan containing cooked vegetables and stir gently to mix. Turn heat to low. Place sliced tomato on top and cook uncovered for about 10 minutes, until only slight amount of juice remains.
Place under grill for 3-5 minutes until set.
Slice and serve with salad or steamed fresh seasonal vegetables drizzled with a little extra virgin olive oil.

Roasted Mediterranean Style Leg of Lamb With Artichokes. (Serves 10.)

This is a great example of a Mediterranean recipe, featuring such traditional Mediterranean foods as lamb, garlic, and artichokes.

Ingredients:

4lb leg of lamb
1 tspn oregano, chopped finely
1 tspn pepper
2 tspn salt
1 garlic clove, minced
8 oz, or 1 cup of tomato passata
1 cup, or 250 ml, water
9 oz artichoke hearts, tinned, marinated, or frozen

Method:

Heat oven to 325º F.
Rub the combined oregano, pepper and salt into the lamb. Place lamb on rack in shallow baking pan. Bake in oven for 2 1/2 hours.
Remove lamb and baking rack from oven. Drain fat from baking juices and place lamb back in pan without the baking rack.
Combine garlic, passata, and water, and pour over lamb. Place sliced lemon over top of lamb. Place artichokes around lamb in baking dish.
Bake for another 30-60 minutes, basting occasionally with sauce, until meat thermometer reaches 175-180º F.
Serve with salad or roast vegetables, such as potatoes, pumpkin, and sweet potato.

Healthy Greek Salad. (Serves 4.)

Ingredients:

2 cucumbers, peeled and chopped or sliced
3 tomatoes, chopped
1 Spanish onion
4 teaspn fresh lemon juice
1/4 cup extra virgin olive oil
1 1/2 teaspn oregano
salt and pepper as desired
8 pitted Kalamata olives, chopped
1 cup feta cheese, reduced fat, crumbled

Method:

Combine cucumbers, tomatoes, and onion in appropriately sized salad bowl.
Combine lemon juice, olive oil, oregano, salt and pepper. Drizzle over salad.
Place feta cheese and olives decoratively on top.

Traditional Tabbouleh (Serves 4 as an accompaniment.)

Ingredients:

1/2 cup boiling water
1/4 cup bulgur
1 onion, finely chopped
5 tomatoes, chopped
1 cup chopped parsley
1/4 cup chopped fresh mint
juice of 1 lemon
2 teaspns extra virgin olive oil
pinch of salt if required

Method:

Add boiling water to bulgur in small bowl. Mix, then cover. Stand for about 60 minutes. Drain off any leftover water.
Combine remaining ingredients in a bowl. Add softened bulgur and mix well.

Conclusion.

You may have noticed that these Mediterranean Diet recipes use extra virgin olive oil. The reason? Extra virgin olive oil is made from the very first pressing of the olives, and as a consequence contains the very highest levels of anti-oxidants. The Mediterranean Diet is famous for being a rich source of anti-oxidants, which are vital for good health and mopping up dangerous free radicals.

Hope you enjoy these Mediterranean Diet recipes for weight loss. Healthy? Yes! Boring? No.

The author Ray Darken provides an extensive amount of Mediterranean recipes and a downloadable guide if you have an interest or would like to have your own reference and recipes on the Mediterranean diet. Also, to keep you on your toes and your mouth watering, here are another few Mediterranean diet recipes.