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The Mediterranean Way to Eating Well Weight Loss -- A Perk!
Margaret Templeton
The Mediterranean Way to Eating Well
One of the tastiest and healthiest diets on the planet comes from
the sun soaked lands of the Mediterranean. It's actually a life
style and not meant to be a diet...the weight lost is a perk!
Based on the cuisines and cultures of Spain, Southern France,
Greece, Crete, Southern Italy and part of the Middle East this
healthy diet consists of high amounts of monounsaturated fat,
mostly in the form of olive oil.
The Mediterranean diet has shown to help in preventing heart
disease, despite it's high fat content. Why? Researcher Ancel
Keys and colleagues studied the Greek's diet in the 1960s and
discovered its was the type of fat they consumed that gave them,
as opposed to their American counterparts, a much lower rate of
heart disease and other conditions.
One third of their diet consisted of fat from olive oil. Fatty
animal foods consisting of meat and butter, processed foods such
as margarine (which contain trans fats) were rare or absent.
Their way of eating frees up more room on their plates for
healthier monounsaturated fats. These fats such as olive oil,
avocados, nuts and omega-3 fatty acids found in some fish and
walnuts actually seemed to protect against heart disease and
cancer.
Just adding these fats to an unhealthy diet is not enough. The
type of olive oil is important. Extra virgin olive oil is the
best because it represents the first gentle press of the olives
so it's less processed than other kinds and has more antioxidant
activity.
Some helpful hints for starting this diet/lifestyle:
Browse a few cookbooks such as, The Mediterranean Diet Cookbook
by Nancy Harmon Jenkins or Mediterranean Light by Martha Rose
Shulman or browse the net. Choose some simple recipes to begin.
Use semolina pasta, wild rice, garlic, canned beans and tomatoes,
fresh if possible. You may have some of these ingredients already
on your shelves.
Use olive oil as your cooking fat.
Try grains and beans. Americans use refined carbohydrates like
white bread and white rice. Start consuming whole unrefined grains
which is the basis of most Mediterranean meals. Try different
semolina pastas, couscous (a rice like pasta from North Africa).
Use barley, bulgur and polenta (cornmeal).
Many types of beans are available precooked and canned. Try
legumes like white (cannelloni) kidney, fava, and lima beans,
chickpeas and lentils for protein and texture.
Have produce at every meal. Mediterranean peoples enjoy produce
year round and you can too if you shop at farmer's markets or at
stores that carry organic produce.
Yours in Sharing,
Margaret Templeton
A life long student of natural and herbal medicine and
currently working towards a certification in Herbology,
Margaret Templeton is editor/publisher of The PATH News.
Read The PATH News and be part of your own health solutions.
Holistic and nutritional NEWS & INFORMATION, be more aware!
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Visit: http://thepathnews.com
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