Nutrition 101

The Mediterranean Diet.

If you've ever seen a healthcare provider in your lifetime, I'm certain that at some point they have recommended the Mediterranean diet to you. But why? Why is that particular diet so healthy? And, what about the Blue Zone Diet? Isn’t that better?

The Mediterranean diet is special. It is not only sustainable and balanced, but it promotes a balanced intake of macro nutrients. It is rich in antioxidants, but is flexible for most palates. Consisting of nutrient rich Whole Foods, with an emphasis on healthy facts, lean proteins, and a plethora of plant-based ingredients.

It has long been proven that the Mediterranean diet lowers your risk of chronic disease, helps you maintain a healthy weight and is also heart healthy.

So, what exactly do I need to eat?

Heart Healthy Fats. Such as olive oil, nuts, and organic fatty fish that are rich in omega-3 fatty acids.

Heart healthy fats significantly lower your risk of heart disease, and stroke. In fact, there was a recent study in Spain that identified an overall reduction in atrial fibrillation occurrence in those who consumed a good quality olive oil.

Antioxidants. The Mediterranean diet prioritizes consumption of fruits, vegetables, whole greens, and legumes. This is the largest portion on your plate. At every meal.

A diet that is ripped in antioxidants reduces inflammation, and oxidative stress, protecting you against chronic disease. Including, but not limited to, type 2 diabetes, cancer, and cognitive decline.

Weight Management. The Mediterranean diet is focused on whole, unprocessed, foods. Including lean proteins. Which helps reduce excessive calorie intake.

Meats are consumed in smaller quantities, and less frequently, than other diets. They are also leaner. This included non-predatory fishes. Which reduces your risk of heavy metal consumption. They are also more affordable, such as chicken. Red meats and pork are consumed in smaller quantities, and less frequently as well.

The Mediterranean diet is well known for flavorful foods that are simultaneously nutrient dense.

Blue Zones

What about the Blue Zones? And, what do they eat? The blue zones are five areas of the world where people live longer than average. These are Okinawa, Japan, Sardinia, Italy, Loma Linda, California, Ikaria, Greece, and the Nicoya Peninsula, Costa Rica.

The blue zone diet is predominantly plant-based, and low in sugar. It features fruits, vegetables, legumes, nuts, seeds, and beans as the bulk of their diet. However, they also consume small quantities of meats, fishes, eggs, and dairy. The foods they consume are non-processed, whole foods.

There are other aspects to the blue zone diet, aside from a plant-based diet of whole non-processed food itself. Healthy lifestyle habits are a cornerstone of their famously long health. Such as remaining active. People who reside in these areas will typically sweep with their floors with a broom, walk to the store, sleep longer, maintain social relationship relationships in their community, and overall have less stress.

That saidThat said, notice that the 2 of the 5 blue zones are in the Mediterranean.

The Mediterranean way. Did you know that the Mediterranean diet was called a diet only after it was introduced in the United States? It is never been considered a “diet” before then. To those who were born into this way of eating, this is not a diet, or a method. It is simply a way of living.

If you’re curious about how you can alter your diet and incorporate more Mediterranean foods consider adding the following to your diet:

• Cold or expeller press olive oil

• Garlic

• Blueberries

• Oregano

• Lentils

• Walnuts

• Salmon

• Nonfat Greek-style yogurt

Always choose whole grains whole grains, fish, olive oil, nuts, and fresh vegetables, as well as legumes over red meat and process foods. Consume meats less frequently, and red meats sparingly. Whenever possible, prioritize organic and local options. When purchasing eggs, look for organic pasture-raised.

TIP

• Did you know? …. Did you know that olive oil has a harvest state just like wine? When choosing a high-quality olive oil, it is imperative that you look for certain things on the label. Such as the words, cold pressed or expeller pressed. First pressed has also been used. Whenever possible, choose organic. Also, look for a harvest date. Unfortunately, just trusting a label that says it's imported from the country of your choice is not guarantee authenticity. In more recent years, there has been reports of seed oils being mixed with olive oil from places like Europe and shipped to the United States for commercial sale.

If you would like to learn more about healthy food choices, how to reduce inflammation and reduce your overall risk for chronic disease and cancer, as well as maximize your health and empower yourself. Please check out our podcast and sign up for our newsletter.