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03.10.2015 admin
Gianna Rose is a registered nurse certified in hospice and palliative care, as well as a certified wellness coach.
The humble olive, once a supporting character in salads, on pizzas or in a martini, has risen to nutritional super-stardom.
Olives and olive oil reduce inflammation, a culprit blamed for chronic diseases such as arthritis, type 2 diabetes and heart disease.
Olives and their oil are a key component of the Mediterranean diet, which is considered among the world's healthiest. A few weeks back, I was talking with a friend who had put herself on a very restrictive diet to get ready for bathing suit season.
She thought this diet of depravation must be healthy, because it was really bland and boring. Well, according to a 2004 study in the American Journal of Clinical Nutrition, an almost fat-free (bland and boring) diet can interfere with the body's ability to absorb certain nutrients. Researchers found that those who ate salads with the fat-free dressing absorbed almost no beta carotene. In other words, if my friend Sarah would just dip her baby carrots in a little ranch dressing, her body would absorb more of their nutrients.
The results showed that your body needs just a small amount of monounsaturated fat to get the most out of that salad, but it needs much more polyunsaturated fat to absorb the same amount of beta-carotene. So, it turns out that choosing a fat-free dressing isn't really that great for your health after all. Avocado: If you want to avoid oil, slice up an avocado and add it to your salad with a little vinegar.
All about the Mediterranean food diet, sample of the Mediterranean diet menu, Mediterranean food pyramid and easy recipes for the Mediterranean diet.
The Mediterranean area covers a vast part of Europe, North Africa and the Middle East including the southern shore of France, Spain, Italy, Greece, Turkey, Malta, Cyprus, and the northern shores of Morocco, Algeria, Tunisia, Libya, Egypt, and in the Middle East, the eastern shores of Lebanon and Israel.The area brings back memories of lazy holidays, gorgeous sunsets, fantastic food and wine and pretty villages filled with trees full of olives, oranges, almonds and many other treats.
Ita€™s generally considered that people who live in the Mediterranean region live a healthier and longer life and their diet is thought to play a major part in this.
There is plenty of research to back up the fact that the Mediterranean people who follow a classic Mediterranean food diet live longer.


DEATHS from heart disease could be cut by half in a year if people adopted the lifestyle and high fat diet found in the Mediterranean, an expert claims. She completed Duke Integrative Medicine's Mindfulness-Based Stress Reduction course in 2009. An array of health-boosting olives is available, including ubiquitous black olives, oil-cured Kalamata olives, and Manzanillas -- green Spanish olives often stuffed with pimentos.
Healthy fats are essential to your good health, and should contribute approximately 30 percent of the calories to your diet.
It protects against heart disease and other chronic illnesses, according to Harvard Women's Health Watch. The flavor can vary, like wine, depending not only on where the oil is produced -- Italy, Spain, Morocco, Tunisia, France, Greece or California -- but also on the type of olive used, soil condition and weather, OChef explains. On the other hand, those who ate salads with full-fat dressings absorbed much more lycopene, alpha- and beta-carotene, which the body turns into vitamin A. In this study, published this year in the journal Molecular Nutrition and Food Research, researchers tested how carotenoids are absorbed when eaten along with either monounsaturated fats, or polyunsaturated fats. Deborah Herlax Enos is a certified nutritionist and a health coach and weight loss expert in the Seattle area with more than 20 years of experience. She pares her good-health messages down to simple and fast bullet points that can impact lives in 60 seconds or less. Incidence of cancer, heart disease, diabetes, alzheimera€™s and even obesity tends to be a lot less than countries such as America and the United Kingdom.
Whata€™s interesting is that their fat intake is high, but ita€™s primarily from olive oil. Obesity has rocketed in the western population in the last 30 years despite the fact exercise levels have changed very little and may have in fact increased. In addition to eating olives, ancient peoples used olive trees for shelter, fuel and medicine. Monounsaturated fats -- also found in canola oil, avocados, almonds, hazelnuts, and pumpkin and sesame seeds -- lowers harmful LDL cholesterol, raises beneficial HDL cholesterol and prevents heart disease and stroke, according to the American Heart Association.
Strongly-flavored olive oils, like those from Tuscany, have the highest level of oleocanthals.


She would carry around a bag of baby carrots as a snack, and she was trying to wean herself off salad dressing altogether.
The salads were made with spinach, romaine lettuce, carrots and cherry tomatoes, and topped with Italian dressing that was either fat-free, or contained up to 28 grams of fat.
The olive tree is a symbol of wisdom and peace, and is represented in the Bible, Greek mythology and Egyptian art.
On average, a half-cup of olives contains 77 calories, 4 g of carbohydrates, 7 g of fat and zero cholesterol.
Foods from plants -- vegetables, beans, fruits, grains, nuts and seeds -- are the main foods upon which meals are based.
Oil from the first pressing is called extra-virgin olive oil, typically fruity with a strong flavor. We have found no research at all, unusual for a diet, that says its does not work.Back in 1995, research published in the British Medical Journal concluded that Greeks were living longer given their high consumption of vegetables and olive oil. The true secrets of Mediterranean longevity certainly include food, but there are lifestyle factors we have left behind. It is considered the finest, and is best used on salads, in marinades and served with bread for dipping, since it can develop a bitter flavor in high-heat cooking. However, they also eat a lot of cheese and bacon, and that needs to be eaten sparingly or avoided if you are looking to lose weight. Isna€™t that enough to change your diet?In 2012, a four year study in Spain with 11,000 participants concluded that a Mediterranean food diet provides a superior mental and physical well-being. Take a look at the popular Mediterranean diet books below for more meal plans and simple Mediterranean diet recipes.



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