The Traditional Mediterranean Diet
The traditional Mediterranean diet is a cuisine that is rich in fruits, vegetables, grains and omega-3 fatty acids and low in saturated fats. It is a very good model for the anti-aging diet. This diet has been shown in studies to reduce the risk of heart disease, and is definitely beneficial for cancer prevention. The Mediterranean existence is both life-fulfilled and possibly, life prolonged. It is long meals, not fast food. It is fresh, not frozen. It is a diet high in soluble fiber, anti-oxidants and other important nutrients. It is about sharing meals with family and friends, taking time, taking pleasure and making every meal a healthy celebration.
The Anti-Aging Diet is based on the Mediterranean diet, only improved.
The traditional Mediterranean diet is not designed to promote rapid weight loss, although gentle weight reduction will be a beneficial effect of following the anti-aging diet guidelines. Because you are what you eat, an anti-aging diet will help you stay young, healthy, and active.
Some Simple Traditional Mediterranean Diet Guidelines
- Decrease sugar intake because this is low in most of the micro-nutrients essential for good health.
- Reduce consumption of dairy products. They are highly allergenic.
- Fish is more favored over poultry.
- One to two eggs a day is acceptable if you are in good health.
- Limit red meat to only a few times per month (consumption should be limited to a maximum of 12-16 ounces of lean meat per month).
- Fresh fruit is the typical daily dessert. Sweets and desserts rich in saturated fatty acids should not be consumed more than a few times a week. Total fat should be around 30% of energy with saturated fat not more than 7-8% of energy (calories).
Olive oil, which is high in monounsaturated fat and is a good source of anti-oxidants. In the Mediterranean, olive oil is the principle source of fat. Olive oil should always replace, not add to, other sources of fat, such as butter and margarine. The value of using olive oil in preference to other plant oils, particularly those high in polyunsaturated fats, is based on several considerations.
- High intakes of linoleic acid, the main polyunsaturated fat in many other vegetable oils, may compete with omega-3 fatty acids in biochemical processes. The result is that there may be an increased tendency of blood clotting, leading to cardiovascular disease.
- Two, some research has indicated that diets high in mono-unsaturated fat is less likely to lead to LDL cholesterol oxidation. This may reduce the incidence of atherosclerosis.
- In animal studies, diets high in polyunsaturated fats have been found to promote the development of tumors.
How a Traditional Mediterranean Diet Affects Adrenal Fatigue Symptoms
Because it is based on a variety of anti-inflammatory foods, primarily plant based foods and healthy fats, the traditional Mediterranean diet may well be one of the healthiest diets in existence. The secret of this diet lies not only in the foods that are consumed and those that are limited or avoided, but also in the way meals are taken.
A traditional Mediterranean diet differs from the typical modern diet in two major ways. In the modern world, meals typically consist of highly processed and prepackaged foods eaten on the run, while working, or in front of the television. This practice interferes with both enjoyment of food and with digestion. The traditional Mediterranean diet consists of homemade meals prepared using fresh, minimally processed foods. Meals are a time to relax and focus on family and friends.
The first obvious difference is in the food. By focusing on fresh, minimally processed, locally grown, organic food, the Mediterranean diet maximizes nutrition and minimizes or eliminates many of the toxins commonly found in the modern diet.
The second obvious difference is in attitude towards food. In the modern world, eating is often seen as an inconvenience and food as simply a way of avoiding hunger. With this approach, food becomes an interruption to more important activities and a source of stress. This attitude also makes it easier to mindlessly consume unhealthy foods in large quantities. In the Mediterranean, eating is a social event and food is to be savored and enjoyed. This eases the stress surrounding food. With stress shown to increase inflammation, negatively influence health, and decrease quality of life, slowing down and enjoying your food is not only a great way to reduce stress, but to reduce the problems caused by stress.