Mediterranean Diet: A way of Life

               Health Benefits of the Mediterranean Diet

A Great view....and that's just the Mediterranean Food!

To those of us in western society searching for that easily attainable healthy eating plan for our every day lives, the basics of the Mediterranean diet seem like a favourable option.

Simple, easy, healthy balanced food with an emphasis on fresh fruits and vegetables, fish and most definitely, Olive Oil......well, that and possibly the Red Wine drinking!

What we have made fashionable in the our society as the ground breaking diet to rid us of all ill's, to those in Italy, Spain, Portugual, Greece, Southern France and others these collections of simple everyday natural food's that is our 'diet', is to them just a natural part of daily life and culture and has been for many hundreds if not thousands of years.

Hardly the new diet on the block!

Natural Cold pressed olive oils and fresh local produce are important in the Mediterranean

 The dietry pattern that exist in many regions surrounding the Mediterranean, and has done for many years is characterised by daily consumption of their locally produced product such as Olives and Olive Oil, that contain an abundance of Monounsaturated fatty acids, to a colourful array of Fruits and Vegetables such as Tomatoes and Peppers, Figs and Pomergranates.

Add to this large consumption of fresh Fish, much containing high Omega 3 fatty acids, to locally reared Poultry such as Chicken, plenty Legumes such as a variety of Beans used in stews and salads, tree Nuts such as almonds and walnuts, lower consumptions of red meats, and not forgetting the one aspect that intrigues many in western culture more often than most  when thinking of the benefits of the 'Mediterranean diet'.......a moderate daily consumption of Red wine, potentially important for it's unique Phytonutrients, including Resveratrol, usually drunk with meals.

Mediterranean Diet: The Basics

If your not growing or producing such foods as is done in the Mediterranean, then like many of us, we should try to get many of these foods into the basics of our diets to see their affect, and if you don't buy such food, or grow or produce, maybe it's time to make room on your shopping list.

Olives and Olive Oils

Olive trees are native to the Mediterranean and provide staple consumption for the majority of people in the area, and a source of work and income for olive farmers and oil producers alike.....a way of life that has existed for ancient Greeks to the Roman Empire and beyond.

The great thing about Olive oil is contains mainly Oleic Acid that as a Monounsaturated fatty acid escapes the Free radical damage that other fats face and can be therefore better for health, especially in relation to heart health.

Research has highlighted the benefits of a high consumption in diets of foods containing Monounsaturated Fatty Acids, including benefits for healthier Cholesterol levels as well as impacting on DNA oxidation, insulin resistance and inflammation and also potential benefits at reducing stroke incidents in older patients.

High quality Extra Virgin Olive oil from the region has been linked with high level's of Polyphenol's, Phytonutrients that can have potential anti-cancer benefits.

Mediterranean Fruits and Vegetables

With an almost perfect climate that surrounds the Mediterranean sea it's no wonder a wide variety of fresh, locally grown fruits and vegetables are in abundance and part of everyday life for those in the area.

Tomatoes are a staple in Mediterranean food intake, a fruit rich in Vitamin C and Vitamin A, they also contain potentially beneficial and extensively researched Carotenoid, Lycopene. It is believed that Lycopene acts as an important antioxidant to protect cells, lipids and DNA from damage from Free radicals, protection that might ultimately help reduce risk of cardio vascular disease (CVD) and promote better heart health in a well balanced diet, as well anti cancer links, especially prostate cancer.

Peppers (Bell Peppers)

High in Vitamin C , Vitamin B6 and Folate, high consumption within the Mediterranean diet can have an influence on reducing homocysteine levels that is most readily associated with damage to blood vessels and increased damage to the heart and risk of chronic heart problems as well as stroke.

Peppers also contain good quantities of dietary fibre, which as discussed previously can help with cholesterol levels, another risk factor in heart health.

Garlic, a staple food addition in the region

Garlic

Garlic is an important addition to much Mediterranean food, and it's key raw ingrediant, diallyl disulfide have been linked to lowered blood pressure and better conditions for heart health, as well as having potential anti cancer properties as part of a well balanced diet, especially the Mediterranean diet model.

Pomegranate

 Though originating from Iran and important to Middle Eastern culture even today, Pomegranates are an important fruit in Mediterranean culture, to the ancient Greeks, the pomegranate was the symbol of love, as well as being an important ingredient in dietary intake. And the Pomegranate has gained popularity in modern western society after much research highlighted it's antioxidant qualities and potential benefit for health in a well balanced diet.

Rich in Vitamin C, Vitamin A, Vitamin E and Folic Acid, Pomegrantes are now well known for their potential antioxidant prowess, like Green Tea, Grapes and Red wine, with some research now pointing to pomegranate inhibiting the spread of some cancers.

Juice, salads, sweets, stews...endless uses for this super food

Nuts

Tree nuts such as walnuts, almonds, pecans and hazelnuts are common place in Mediterranean areas and have for long been associated with consumption in the area.

Not only do nuts of this type contain unsaturated fatty acids, but also Vitamins and Minerals such as Vitamin E, Zinc, magnesium, calcium and potassium as well as Protein, dietary fibre and important Amino Acids such as Arginine, which when combined with a well balanced diet, such as a strict Mediterranean diet have had a positive affect against insulin resistance and inflammation common in Metabolic Syndrome that can increase the risk of cardio vascular disease and some forms of cancer and stroke.

Nut consumption as part of a well balanced diet, exercise and healthy outlook may also play a part in potentially helping to balance blood sugar and impact on negative weight gain and obesity.

Walnuts are believed to have the most benefit of all the tree nuts with potential positive effects on CVD, cancer and diabetes.

Walnuts...the king of the nuts

Fish

With such a huge expanse of coast line surrounding Mediterranean countries, it's hardly surprising the role that fresh fish plays in the daily lives of millions of people and had done for thousands of years.

With fresh fish as a staple part of any diet, especially in Mediterranean dietary culture comes the consumption of possible above average intake of Omega-3 fatty acids. Bass, sturgeon, mullet, whiting, tuna and many other fish common to the region are part of the catch of many local fishing boat in the med, and the this abundance of beneficial Omega-3 fatty acids as part of a well balanced diet such as a strict Mediterranean approach may impact positively on diabetes, heart health, age-related blindness, and also potentially boosting mental performance.

In more western countries, Omega-3 fatty acids could be more readily available from fish stock common to us, such as Trout, Wild Pacific Salmon, Sardines or Pilchards, Mackerel and kippers.

A Mediterranean salad Nicoise reflects the region in all it's glory

Red Wine

Famous wine regions such as France, Italy, and Spain boarder much of the Mediterranean and the production of Red Wine is on a legendary scale, and has been for many thousands of years...well, as long as people wanted to party and get merry!

As much that is produced for export around Europe and the rest of the world for us all to taste the benefit, like the foods of the region, wine is part of an age old culture and tradition of daily life dating back long ago, and it's regular consumption.....that's moderate consumption, usually with meals in Mediterranean areas has been associated with some potential benefits for health.

Red wine contains Phytonutrients or Polyphenols, the most researched of these is Resveratrol, which researchers have highlighted for it's potential anti cancer abilities, prevents age related impairment, have a positive impact on obesity, it's anti-inflammatory, antioxidants affect that can at the same time increase blood flow and overall further reduce the risk of Cardio vascular disease (CVD), and may have potential benefits in regards Metabolic syndrome.

Those first wine producers were on to something special

The benefits of Resveratrol have now found their way into supplement form for those who don't consume alcohol as found in wine. Supplement use is increasing rapidly around the world as researchers highlight very specific nutrients and compounds found in foods and plants that can be consumed by all when put into supplemental form even if food habits don't change, or as the more beneficial approach, whilst making dietary changes to increase more beneficial elements into our diets naturally to reap the benefits the researchers have highlighted.

Of the recent Resveratrol supplements to come on the market, Resveratrol Complex from Viridian is a good introduction into this market.

The Simple Life

But best of all is try a glass of red wine with your meal, or maybe Purple Grape Juice as an alternative, but make sure those meals are well balanced, with a greater variety of fresh produce as is the way with the Mediterranean diet, with greater emphasis on colourful fresh fruits and vegetables, oily fish, beans, nuts and the wondrous olive oil.

Overall, it seems that the important b-word that links many of these dietary elements consumed in the Mediterranean is their Anti Inflammatory nature to supress damage caused by an overload of processed and manufactured foods and poor lifestyle habbits that create inflammation, seen by many researchers as the root cause of most common chronic illness and disease such as Cardiovascular diesease and Cancer and the general affects of Aging.

This way of eating is a way of life to the people of the Mediterranean, from the Ancient Greeks of the first Olympic games, to the might of the world changing Roman Empire to today's tradesmen, busy fishing boats and rustic farm and villages of hot sunny towns and cities, it is part of their culture and history, provides them with jobs, money a roof over the heads for their families and a simple, easy, well balanced diet that is truly appreciated by those in the region.

And because of it's potential health benefits, and the first hand insight these people have provided the rest of the world, especially in the West, many more people looking to have a positive impact on their own health, have now been shown the way.

Now time for some olives and a glass of Red!

Nutrition Advice

For more benefits of a well balanced diet, healthier lifestyle and learning about the Mediterranean diet and other wonderful foods and how you can incorporate them into your daily diet, come and visit me at the SoOrganic Greenwich Clinic.

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Spills, Thrills and Christmas Bellyaches

Time to celerbrate after a hard year

Here we are again…..December, the one month where clear rationale goes out of the window, l mean, would you normally eat 3 days worth of food in the space of a few hours!

Whether is maxing out your credit and store cards, putting Now That’s What I Call Christmas Vol 278 on loop in the car or workplace, wearing novelty hats and jumpers, trebling your daily alcohol intake, everyday…..for a month (because it’s ****CHRISTMAS*****), or consuming every possible Canapé at every possible Christmas party you can get invited to (or not as the case may be), normal behaviour and logic in the heady month of December has less and less foundation with the majority of people, men being no exception, all with the consequences many feel for the following 11 months, every year, without fail!

December fun, Christmas Gluttony & New Year Excess

On the big day, 25^th December it’s believed most of us can consume up to and beyond 6000 calories, or the equivalent of three days food, yet for many of the us, the whole of the Festive month can be one big calorie fest as we wind down on a tough year and relax body and mind, only to pay for it come the New Year. Oh what fun we had, oh how we pay for it.

Studies suggest for the 4 weeks of December, average weight gain is at least 5 lbs (2kg), about 500 calories extra a day!

As a Nutritionist, l am not normally one for calorie counting, yet seemingly Christmas holds different rules for many, so why not me.

Whether that extra Canapé or 6, extra sausage roll or that whole tub of Pringles, not to mention losing track of our wine and beer intake, ways of avoiding that New Year payback maybe easier to ascertain than we think…..but l shall leave that choice to you.

Tough Year....Enjoy the Fizz!

Party Time

Everyone is an individual, so make individual choices, about food, diet, health and fitness, start now by making the right choices during the festive season that still make this time enjoyable and make fitting into that Dinner jacket and trousers less of an military exercise.

High-fat nibbles and party food can be tasty but disastrous when it comes to attempting to put a cap on excess fat consumption.  Endless Canapés containing 5g or more of fat are common place, as is the ease of consumption which for many is the equivalent of a full meal, which many tend to have before or after anyway.

Each little office snack will add up

• Keep a small diary of what you have eaten during the day and snack healthy accordingly before the office party on some extra healthy cereal or other options (bowl of porridge, fruit salad, mixed nuts, fruit smoothie, oat cakes, houmous, avocado) so you don’t arrive hungry at the party or function.
• Studies have revealed that the greater choice of food on offer at functions and festive parties can indicate a greater tendency to consume more calories. So whilst there, stick to some smart choices such as dips, croudites, salads with lean protein such as the smoked salmon, maybe early consumption of turkey or prawns, good salad selections, mixed nuts and dessert choices such as fruit, or possibly ice cream
• Alcohol consumption may stimulate appetite as well as weaken the resolve not to over consume on all those Canapés, Vol-au-vent’s and profiteroles, so any good intentions in trying to stay on the straight and narrow whilst making clever food choices are likely to be thrown out of the window if too many free glasses of bubbly and Shiraz are consumed before hand.
• Drinking a small glass of red wine provides about 85 calories, so make sure of how much you are actually drinking and put a polite hand over the glass when someone comes round to refill before it’s empty…refill yourself and stay in control. 
• Thinking of your Liver, and your waistline, try alternating every alcoholic drink should you choose to indulge, with a soft drink or sparkling water.
• Some fruity mulled wine made fresh or a Bloody Mary, staying easy on the vodka, the Tomato juice is packed full of vitamin C and also Lycopene, linked with possible protection against prostate cancer and heart conditions, as well as the less well known, Factor P3, that inhibits blood platelets from clumping together casing potentially harmful blood clots.                                                                                                  

Walk and still get your Vitamin D

Don’t talk yourself out of exercise in the run up to Christmas, despite dark days and endless opportunities to party, take a lunchtime walk for some fresh winter air and possible chance for some health enhancing Vitamin D from what winter sun may be possible. Whether it be a local park or city square, riverside walk or whatever your local environment other than your office provides, get out and improve mood, boost circulation and metabolism and lessen cravings and the feeling of overindulgence.

Christmas Spread or Eye's bigger than your Belly!

Christmas Dinner

So with the potential for the equivalent of 3 meals worth of calories in the space of a few hours there are several ways to trim the fat and to look at cutting potential calories whilst still enjoying one the nicest meals of the year with who ever and wherever you may be spending Christmas.

Great lean meat all year round

• The turkey: Best roasted, Turkey’s best quality is that the fat can be easily removed making it a very lean source of good protein, low in fat, which by removing the skin will save about another 50 calories per portion.
• High in protein, Turkey is a very good source of the mineral selenium, as well as Phosphorous, Zinc and B Vitamins, B3 (niacin) and Vitamin B6 (pyridoxine) needed for energy production.
• Turkey, like many sources of good, lean protein also contains quantities of the chemical Tryptophan, an amino acid, a precursor of the hormone melatonin that helps regulate sleep. Despite this, the sleep factor that hits most people after the Christmas dinner is more likely down to the general over consumption of food and some of those 6000 calories, mainly higher-carbohydrate foods.
• Good lean protein sources such as Turkey, as well as chicken, fish, eggs and nuts contain the amino acids Glutamin, taurine, methionine and N-acetyl-L-cysteine (NAC), which are important for the health of the Liver, very important at this time of the year considering potential alcohol consumption 
• Look for an Organic, Free-Range, Free-Roaming Turkey (www.Abelandcole.co.uk, www.riverford.co.uk, or from Waitrose online, www.waitrose.com,  www.sheepdrove.com).

Finest British Sprouts

• With excess amounts of red meat intake linked to increased risk of colon cancer, Turkeys white meat is a lot more desirable, and with it’s high protein amount can help post-meal insulin levels within a desirable range
• Turkey is apart from High protein, is Low GI (Glycemic Index), which is helpful in trying to obtain balanced blood sugar and sustained energy levels.
• Think of replacing traditional sausage-meat stuffing with a chestnut or a fruit-based version. A stuffing version with wild rice, mushrooms, walnuts, dried fruit and herbs and spices is also a nice alternative
• Choose a variety of vegetables such a liver friendly Broccoli, cabbage, garlic, leeks and onions, as well red cabbage containing anthocyanins, which cause the deep red colouring from plant pigments said to have antioxidant properties
• A selection of roasting vegetables such as purple potatoes for something different, sweet potatoes, parsnips all should be cut larger than normal to increase there surface area and absorb less Fat, partly steamed, brushed with olive oil and then finish off in the oven. Olive oil is lower in saturates and better option than some other fats that can be bad for cholesterol
• The Famous Brussel Sprout: A good source of Vitamin C and Folate, good for the heart as well as the digestive system due to its fibre content. Definitely as Seasonal Superfood!
• Think of low fat gravy instead of a ready-made version, which may have a high salt content. Use Turkey juices, wing tips and giblets or a separate chicken broth. Add carrots, onions, chopped celery, fresh herbs such as Rosemary and fresh thyme, salt and black pepper to taste. Heat broth and add mushrooms as an addition.
•  High salt in ready made Gravy may increase blood pressure in susceptible individuals
• Use lots of chopped fresh herbs, lemon or lime zest and juice rather than adding too much salt or butter whilst cooking. One Teaspoon of butter can add an extra 40 calories. Dress vegetables that have been steamed with chopped garlic, fresh herbs, finely chopped red chilli as a hot alternative, a dash of honey and red wine vinegar, mixed together with some lime or lemon juice. Not everyone likes Gravy and this could be alternative or extra addition
• Dessert: A traditional Christmas pudding is fairly low in fat, but can be high in B Vitamins, potassium, Iron and calcium from nuts and dried fruit. But instead of cream or Brandy butter, try low fat creek yoghurt with vanilla paste, cinnamon and nutmeg, or custard made with semi skimmed milk for a low fat variety
• Avoid the pitfalls of too many Trans Fats from those tins of biscuits, abundance of mince pies and crackers that accompany the cheese board  
•  Alternate alcohol with soft drinks such as Tomato juice or sparkling water, but a good quality Organic wine, Red wine containing beneficial Polyphenols may help protect against disease due to it’s antioxidant effect.
• However, Alcohol is high in calories so we need to watch intake that may lead to excessive weight gain at this or anytime of the year, and the potential for higher blood pressure and damage to Liver.

All in moderation of course!

  Christmas Snacks

From the time our work breaks up for how ever long that maybe, after the Christmas Eve carols, or before the Christmas Day movies, Boxing Day to New Years Day snacking can add on those extra calories, but again, making the right choices during the period can be very important

Nuts a great healthy festive snack

• Smoked Salmon: Providing Omega-3 fatty acids important for heart health, but eat in moderation. Wild tinned salmon is a great alternative for salads and healthy sandwiches when visitors arrive. 
• Dates: Low in fat and high in Fibre, with good sources of potassium and Iron
• Satsuma: Good source of VitaminC 
• Figs: High in soluble Fibre and good sources of potassium, calcium, magnesium and Iron 
•  Nuts (walnuts, hazelnuts, Brazil Nuts, Almonds): Good sources of potassium, calcium, magnesium, iron, zinc, Vitamin E and selenium found in Brazil nuts 
• Chocolate; Can be high in fat, and calories, dark Chocolate however with a Cocoa content of 85% can provide bioactive substances such as polyphenols, as well as a good source of iron and calcium. Good in moderation

85% of Gods Finest dark

Those Post Christmas day Blues

Those post excess days feeling hungover, sluggish, bloated and tired, you could try some of the following tips to help you revive:

Get a pick-me-up

• Increasing fluid intake will help keep the body hydrated, or rehydrated if suffering from too much excess alcohol. Dehydration can worsen hangover symptoms as well as having a negative affect on digestion. Water intake with some freshly squeezed lemon, fruit smoothies to help raise Blood sugar levels can all help
• Fruit salad with natural yogurt
• Avoid too much caffeine
• Avoid salty, fatty or spicy foods that might irritate the stomach
• Avoid alcohol
• Plenty of sleep. During party season, make sure some nights are early nights that help keep the batteries recharged for when you do have those late nights, with studies also pointing to lower body mass index (BMI) for those who do get the right amount of sleep

Get your sleep in between the fun!

 

 

 

 

 

 

Keep Active keep Going

Exercise is a great blues-beater and mood lifter and therapy for depression, as 3-5 times a week of exercise for about 30 minutes or more will help boost brain hormones that affect mood and stimulate cell regeneration. 

Winter sun to blow away the blues

A good brisk walk in the hills, on the beach, around the park or forest can be just as affective if not more than a gym session to raise metabolism, boost fat burning and muscle production. 

Visual stimulation of open countryside and nature and the feeling of fresh air in the lungs can have a great affect on mood and stress levels, as well as improving digestion, liver function and possible weight reduction when being able to control food choice and consumption.

Fun and Exercise to be had this Festive Season

With an abundance of open-air ice rinks appearing during the festive season a great allround workout to do with family or friends can be a good alternative to gym sessions and classes during this time of the year.