Mediterranean Eating
So what we’re talking about here is the Mediterranean diet. Yeah, you’ve been hearing about it since the 60’s but there’s a reason; it’s great for you. Quality protein, healthy fat, fresh vegetables, good wine in moderation and an appreciation, not an obsession for food all make for good health. The discovery of the Mediterranean Diet was actually the byproduct of a seven country wide study on diet and disease patterns throughout the world.
It was narrowed down to the Greek islander’s. During the course of the study it was discovered that some of the longest life spans and lowest rates of heart disease were found in the people of Crete. Later studies confirmed that Cretans also had much lower rates of cancer as well as type 2 diabetes.
Now they call it the Mediterranean Diet but it’s really the whole lifestyle because in addition to the way they ate (which hadn’t changed much since ancient times), the hard working people of Crete, mainly farmers, got loads of physical activity. But what about their diet? Delicious meals full of vegetables and fruits, fish and meat and lots of healthy fats and no processed foods(refined grains). The Cretans regularly took in high amounts of fat-up to 40 percent of their daily calories-much of it coming from olive oil; their average saturated-fat intake was among the world’s lowest, most likely due to the fact that their meat was pastured/grass fed and therefore much leaner and healhier. This diet has also stood the clinical tests as well. Huge studies have shown that when people are put on a Mediterranean eating program, they tend to live longer and have lower rates of heart disease and some cancers.
Eat more whole foods and fewer processed foods; avoid trans fats and use non hydrogenated fats, particularly monounsaturated fats like olive oil, for cooking and flavoring foods, and for salad dressings; eat an abundance of vegetables, especially leafy greens every day; eat some fruit, sprouted or fermented whole grains and legumes unless diabetic or insulin resistant. Keep animal-based foods clean and lean (organic and grass fed) including raw unpasturized dairy products if possible; eat nuts and seeds, such as almonds, walnuts and pumpkin seeds regularly in moderate amounts and raw or sprouted, not roasted, blanched or salted. Excessive heating of any unsaturated fat will damage or alter its molecular structure turning it into a trans fat and making what could have been very healthy into something very unhealthy. Olive oil and coconut oil are best for cooking.
For some examples you can check out my recipes page.
By Lee Crompton - CPT, RHN
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