signalsEating Like The Medterranean
April 8th 2008 22:29
I once heard it referred to as the Longetivity Diet, and it is well balanced.The Mediterranean Diet has many benefits that can't be denied. It is definitely a great diet for the heart and our overall well being. Here is a crash 12 step crash course on how to eat a Mediterranean Diet.
I tend to disagree on a few points...
12 Quick Tips for Eating the Mediterranean Way
1. Replace butter with olive or canola oil whenever possible.
Olive oil only...canola is rarely used.
2. Snack on nuts, seeds or fruit instead of processed foods.
Agree.
3. Include a generous leafy green salad with most dinners.
True...also a tomato salad is beneficial.
4. Help yourself to whole-grain bread, pasta, rice and other grains.
These products should be eaten in moderation...whole-grain or other.
5. Fix at least a couple of vegetarian meals every week.
Salads or soups go great with other meals.
6. Add a dish or two that contains legumes (beans and lentils) to your weekly menu.
Agree. But in moderation.
7. Have fish (not fried) at least twice a week.
Tuna, salmon, anchovies or sardines...mackerel and cod, too.
8. If you eat meat, favor chicken and other poultry.
Yes, but don't disregard red meat.
9. Eat red meat only occasionally, and in small servings.
Disagree! Well to a point. Thalassemia is common in the Mediterranean region. I was shocked when my doctor told me to eat MORE red meat!
10. If you drink, have no more than a glass or two with a meal.
This proves that good health stems from drinking ONE or TWO glasses per meal1 PER meal!
11. Enjoy fruit for dessert.
Agree, but occasionally...like once every two weeks...a slice of cake won't kill you.
12. Set aside enough time to savor every bite.
In today's fast pace society??? It would be great advice if you want to eat less. Perhaps this is the toughest and most beneficial.
Let me give alternatives:
Olive oil should be a staple. It's uses are multiple for cooking, salads, flavoring, etc. I use olive oil exclusively for salads. The flavoring can be changed with vinegars(distilled, cider, red wine, balsamic, etc,) or by adding more or less oilive oil!
Best nuts are almonds and walnuts. The best seeds are pumpkins. A staple fruit should be apples and bananas.
Best leafy lettuces are romaine, escrol, dandelion,boston, spinich, radicchio, endive, etc.
Whole-grain contain soy. Soy is not always good for health.
Vegetarian only dishes are fine but keep in mind that humans are omnivours and benefit from variety. Eat MORE veggies, but you need meat, too!
Beans, lentils and legumes are great but limit their consumption or flatulance and other digestive problems can erupt.
Tuna, salmon, albacore, etc., or all those Omega-3 fish are what to look for. What to avoid is any seafood product from Thailand because they seem to have the most problems.
Chicken and turkey are very healthy meats, but I would not disregard red meat!
Alcohol is accepted at each meal. Wine serves as a great after dinner drink because it helps with food digestion. Breakfast is not included but this diet claims 4 glasses of alcohol is the basis rather than only 2.
Fruit is the final serving in a European meal, but you always have a sweet dessert, but should be limited in today's world.
Try It. Maybe relaxing and savoring a meal is the true benefit of the entire meal!
I tend to disagree on a few points...
12 Quick Tips for Eating the Mediterranean Way
1. Replace butter with olive or canola oil whenever possible.
2. Snack on nuts, seeds or fruit instead of processed foods.
Agree.
3. Include a generous leafy green salad with most dinners.
True...also a tomato salad is beneficial.
4. Help yourself to whole-grain bread, pasta, rice and other grains.
These products should be eaten in moderation...whole-grain or other.
5. Fix at least a couple of vegetarian meals every week.
Salads or soups go great with other meals.
6. Add a dish or two that contains legumes (beans and lentils) to your weekly menu.
Agree. But in moderation.
7. Have fish (not fried) at least twice a week.
Tuna, salmon, anchovies or sardines...mackerel and cod, too.
8. If you eat meat, favor chicken and other poultry.
Yes, but don't disregard red meat.
9. Eat red meat only occasionally, and in small servings.
Disagree! Well to a point. Thalassemia is common in the Mediterranean region. I was shocked when my doctor told me to eat MORE red meat!
10. If you drink, have no more than a glass or two with a meal.
11. Enjoy fruit for dessert.
Agree, but occasionally...like once every two weeks...a slice of cake won't kill you.
12. Set aside enough time to savor every bite.
In today's fast pace society??? It would be great advice if you want to eat less. Perhaps this is the toughest and most beneficial.
Let me give alternatives:
Olive oil should be a staple. It's uses are multiple for cooking, salads, flavoring, etc. I use olive oil exclusively for salads. The flavoring can be changed with vinegars(distilled, cider, red wine, balsamic, etc,) or by adding more or less oilive oil!
Best nuts are almonds and walnuts. The best seeds are pumpkins. A staple fruit should be apples and bananas.
Best leafy lettuces are romaine, escrol, dandelion,boston, spinich, radicchio, endive, etc.
Whole-grain contain soy. Soy is not always good for health.
Vegetarian only dishes are fine but keep in mind that humans are omnivours and benefit from variety. Eat MORE veggies, but you need meat, too!
Beans, lentils and legumes are great but limit their consumption or flatulance and other digestive problems can erupt.
Tuna, salmon, albacore, etc., or all those Omega-3 fish are what to look for. What to avoid is any seafood product from Thailand because they seem to have the most problems.
Chicken and turkey are very healthy meats, but I would not disregard red meat!
Alcohol is accepted at each meal. Wine serves as a great after dinner drink because it helps with food digestion. Breakfast is not included but this diet claims 4 glasses of alcohol is the basis rather than only 2.
Fruit is the final serving in a European meal, but you always have a sweet dessert, but should be limited in today's world.
Try It. Maybe relaxing and savoring a meal is the true benefit of the entire meal!
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