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05.04.2014
Published in this week’s New England Journal of Medicine, researchers in Spain followed nearly 7,500 subjects for five years in a multi-center diet and cardiovascular risk factor clinical trial.
The participants were given diet instruction regularly throughout the trial by dietitians along with menu plans, shopping lists and those in the Mediterranean diet trials received either extra virgin olive oil or nuts weekly. The authors conclude that a diet rich in plant-based fats is healthier than a low-fat diet that is carbohydrate-rich. The authors of the study cite many advantages to eating a Mediterranean diet, including better blood sugar control, lower levels of inflammation and reduced risk for metabolic syndrome, excess abdominal fat, and type 2 diabetes.
A report filed recently by the United Nations’ Food and Agriculture Organization (FAO) contained a warning that people are starting to add some negative aspects to a traditional Mediterranean diet, meaning that traditional diet is now starting to decline in terms of the amount of people actually following it. The Mediterranean diet has long been hailed by nutritional experts as being one of the healthiest in the world because of its large base in vegetables, nuts and extra virgin olive oil. The report calls for action to be taken to restore a sustainable food system throughout the region, to further educate people of the importance of the Mediterranean diet and to conduct additional case studies about the diet and food-related trends in the region. Olives and olive oil have been a staple of the diets of people in the Mediterranean region for thousands of years. If you’re looking for a high-quality oil to be the base of your Mediterranean diet, order a bottle of extra virgin olive oil from My Olive Tree today! Our mission is to create a partnership between the Evangelical community and the nation of Israel; this partnership will produce employment, income, and revenue for humanitarian aid projects in Israel. The Mediterranean diet under focus is the 1950's and 60's diet of a Greek Island called Crete. The traditional Mediterranean diet is characterized by a high intake of vegetables, legumes, fruits and nuts, and cereals (that in the past were largely unrefined), and a high intake of olive oil but a low intake of saturated lipids, a moderately high intake of fish (depending on the proximity of the sea), a low-to-moderate intake of dairy products (and then mostly in the form of cheese or yogurt), a low intake of meat and poultry, and a regular but moderate intake of ethanol, primarily in the form of wine and generally during meals.
Shockingly: the combination of fish, meats, poultry, legumes, nuts, dairy only represented 10% of consumed food by weight!
Worth mentioning is that Cretans did not have refrigerators and thus ate fruit and vegetables in season.
I conclude by stating that we often relay on second hand knowledge and information as the misleading blanket statement in the NEJM article.
This is the beginning of what will eventually be a loooooong post on the Mediterranean Diet.
Hundreds of books and thousands of studies have described the Mediterranean Diet and its benefits since the term since researchers at Harvard coined the term in the early 50s. The research was carried out with more than 12,000 men of Finland, Greece, Italy, Japan, Holland, the United States and Yugoslavia. A study published in this month’s issue of the Archives of Neurology found that the diet might protect against blood-vessel damage in the brain, reducing the risks of stroke and memory loss. Belly Fat, Fat Storage and the Risk for Health Problems ,You step on the scale and are pleased when it shows you weigh in at ideal body weight for your height.
There are two types of fat: subcutaneous fat, that’s more superficial and visceral fat that lies deeper within the pelvic cavity and isn’t as visible.
Why belly fat matters, Research shows that visceral fat isn’t just a storage organ but rather functions more like an endocrine gland by producing chemicals that increase inflammation and contribute to insulin resistance. The best way to reduce visceral abdominal fat and improve your waist-to-hip ratio is through exercise and diet. Women with a waist measurement of more than 35 inches or men with a waist measurement of more than 40 inches may have a higher disease risk than people with smaller waist measurements because of where their fat lies. Deciding to get into shape and lose those extra pounds is easy – the hard part, is sticking to a long-term, healthy lifestyle plan!
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This site and its services are for informational purposes only and are not a substitute for professional medical advice. Our poor eating habits are causing the so-called diseases of modern civilization (coronary problems, obesity, cancer, diabetes, hypertension, etc.) These diseases derive largely from recommendations diffused in the industrial society, clearly opposed to the indications suggested by the Mediterranean diet. The base of the dish is usually a large portion of meat or fish, foods that in the Mediterranean diet are considered as complementary.


The low-calorie food rich in carbohydrates (vegetables, legumes, rice and cereals) are eaten alone as a side dish, and are therefore not considered necessary.
The flavor of the dish is given by a sauce that is prepared separately from the rest of the ingredients and which normally contains a substantial amount of animal fat. Both eggs, and cheese, are not integrated in the dish, but they are consumed aside, at the end of the meal or between meals. The ingredients are plated once cooked separately and do not come together through the common cooking with water after they are roasted or fried. Base :These are the vegetable components that give substance to the plate and absorb the flavour of the rest of the ingredients.
King of the Mediterranean diet, extra virgin olive oil compensates for the low energy content of the rest of the food of the diet.
The Mediterranean diet is a modern kind of weight loss diet which is based on the eating patterns of people living in coastal regions of Greece, Southern Italy, Spain and Crete. This diet plan is considered good for people because of various benefits offered by the olive oil. If you wish to lose your weight by following a diet plan which is easy to follow, effective and good for heart; then you may follow the Mediterranean diet. After five years, the researcher found that those who followed the Med diet with olive oil reduced their risk of cardiovascular death or major events by 30% compared to those following the low-fat diet. Since unsaturated fats, which are found in vegetable oils, nuts and seeds, don’t negatively impact blood cholesterol levels and they don’t produce any type of blood sugar or insulin spikes like carbohydrate-rich foods do. However, as globalization and westernization continues to become more of a factor in the world of food and agriculture, this diet is now becoming somewhat altered to a less-healthy, “dumbed down” version of the true Mediterranean diet. The Mediterranean region has seen rises in obesity levels and various chronic lifestyle diseases in correlation with the decline of people adhering to what is considered a “true” Mediterranean diet by nutritionists. Its high levels of antioxidants and other important nutrients help to bolster the immune system and prevent many types of chronic diseases and conditions. This relationship was prophesied in the Bible centuries ago, that the foreigners and strangers (those not of Jewish descent) would help rebuild the walls of Israel and cause the desert to bloom (Isa 35:1). May all who participate in this project be blessed body, soul and spirit; it is time for you to take root in Israel!
In this post I will present three of the frequently overlooked points about the Mediterranean diet: ratios of food types, fasting and food preparation. The Seven Country 20 years cohort study of males over 45 is the study that put Cretan diet under focus. This meant that the temperature of food during  preparation did not exceed boiling point. However, if you go and explore the data firsthand you will find it rewarding and surprisingly rejuvenating.
Greek Orthodox fasting rituals: a hidden characteristic of the Mediterranean diet of Crete. There were high correlations between the amount of saturated fat and cholesterol in the diet of the people, the cholesterol levels in their blood and its percentage of death by cardiovascular diseases.
Last year Greek researchers pooled findings from 50 studies covering half a million people and discovered that eating a Med Diet reduced the risk of succumbing to metabolic syndrome by 31%. That’s reassuring, but if you’re carrying too much fat around the middle – the dreaded belly fat, your health risks may be no different than someone who’s obese. Those with a high waist-to-hip ratio had double the death rate and a 2.75 times greater risk of heart disease relative to those with a normal waist-to-hip ratio – even with a normal body weight.
This low-grade inflammation and reduced insulin sensitivity increases the risk of health problems like metabolic syndrome, heart disease and type 2 diabetes. Measure it and make sure your ratio doesn’t put you at higher risk for health problems like heart disease. Our information is updated weekly, so come back often to check out our new articles and blogs.
Can be neutral (pulses, potatoes and cereals, or derivatives such as pasta) or not neutral (fresh legumes and vegetables), with stronger flavour.


Often browned they are added to the sauteed vegetables, which in this way acquire a greater intensity. It can be eaten in abundance thanks to the fact that its composition, unlike that of the rest of the fat, not only is not harmful to health, but helps to keep under control the cholesterol. This diet discourages people from eating those foods which offer saturated fats to the body.
You would be able to lose your weight for a longer period of time by following this diet plan.
Those following the Med diet + nuts reduced their risk by 28%, compared to the low-fat diet group. Now, more dairy and meat is being introduced, with many people substituting out the vegetables, legumes and fruits that make it so healthy.
Before proceeding with the three frequently overlooked prospectives of the Cretan diet, I need to mention that I am basing my information on the only firsthand data available. Ancel Keys published a study of 12,000 people that tied the Mediterranean Diet to the incidence of death from heart disease. Of these seven nations, the United States and Finland had the highest animal product consumption, the highest saturated fat intake, the highest cholesterol consumption and the highest percentage of death by cardiovascular diseases. The conclusion indicated that the fat you carry around your middle counts has a significant impact on your health even if you’re not overweight or obese. Replace them with healthier fat sources like the monounsaturated fats in olive oil, avocados and nuts. Saute, and their degree of cooking varies in function to the other ingredients of the dish.
The facts that they ate barley as much wheat and that they consumed whole grains should not be overlooked. Cretans fasted twice a week, 40 days before Christmas, 48 days before Easter and 14 days in August. The remaining meals constituted bread with olives, olive oil and other dips, and leftovers. Reduce processed carbohydrates that are rapidly absorbed and increase insulin levels and replace them with fiber-rich carbohydrates from whole food sources like vegetables and whole grains. In terms of exercise, high-intensity exercise is best for shedding visceral belly fat as opposed to more sustained moderate-intensity aerobic exercise.
Do it for your health, talk with your doctor about options to help you attain a healthier lifestyle.
In this diet, people are advised to consume high quantity of olive oil, legumes, vegetables, fruits, unrefined cereals and some amount of dairy products. The data was published in a book by the chief investigator Allbaugh in a book titled: Create a Case Study of an Underdeveloped Area. The NEJM article stating that they had high intake of legumes and nuts and moderately high intake of fish is not true for Crete. To determine your waist-to-hip ratio, measure your waist circumference at the narrowest part of your waistline. If you’re doing moderate-intensity cardio, throw in some high-intensity intervals where you raise your heart rate to 85% to 95% of your maximal heart rate for short periods of time. Olive oil is used to prepare all the food items which are eaten while following the Mediterranean diet.
Some studies also suggest that people who follow this diet plan are less likely to develop symptoms of depression. Olive oil makes the food tasty and it offers good amount of monounsaturated fats to the human body. Wine is considered good for the heart as red wine reduces the level of bad cholesterol present in the body.



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