Mediterranean Diet Food Pyramid

Mediterranean Diet Food Pyramid

How to Lose Weight With The Greek Mediterranean Diet

1. Subdivide your daily food intake into 4-5 sitting. This division helps you digest foods more efficiently and better utilize the main nutrients present in your food.

2. Eat proper amounts of pasta. This is a product capable of acting as the main ingredient of meals.

3. Accompany foods with bread. Try to choose multi-grain bread or traditional Italian bread or rolls and avoid as much as you can speciality breads, that are often prepared with the addition of oil or butter.

4. Include “all-in-one-meals” like pasta with vegetables or legumes in your daily routines. They are typical of Italian cuisine and provide you with the same nutrients as a three-course meal while being also lower in calories.

5. Use olive oil as your preferred fat. It's an extremely digestible fat capable of assisting in the digestion of other fats. Recent studies also suggest that olive oil is the key to the health benefits of the Mediterranean diet, due to its content of phenols, a family of weak acidic that repress genes which cause inflammation, so decreasing the risk of heart disease and arthritis.

6. Eat alternative meats such as chicken, rabbit, pork, turkey. They carry similar nutritional values to red meats, but are less fatty by nature.

7. Eat plenty of fish, with special attention to blue fish like sardines and anchovies. They have elevated nutritional value and low fat composition.

8. Limit the use of salt, replacing it with traditional Mediterranean herbs and spices to increase the flavor of foods.

9. Eat plenty of vegetables and fruits, which guarantee the proper consumption of fiber, minerals and vitamins (especially carotene, vitamin C, Vitamin B6 and folate).

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Chitika

SpiderMetrix

Sunday 11 September 2011

Lower Risk of Alzheimer's Disease with The Mediterranean Diet

Q. We have heard that people who drink fruit and vegetable juice have a significantly lower risk of Alzheimer's disease. Are veggie juices as good as fruit juices? What about wine?
A. Several studies suggest that food could play a role in the risk of developing Alzheimer's disease. A Mediterranean diet has been associated with less cognitive impairment and dementia (Current Alzheimer's Research, August 2011). In particular, a diet high in nonstarchy vegetables, fruits, nuts and berries seems to be somewhat protective (Journal of Nutrition, Sept. 1, 2009).
Tomatoes are rich in antioxidant compounds, and so are berries, tea, cocoa, pomegranates and wine. New research suggests that moderate social drinking, particularly wine, also may reduce the likelihood of developing cognitive impairment or Alzheimer's disease (Neuropsychiatric Disease and Treatment online, Aug. 11, 2011).




Q. Back in 2005, I had a horrible persistent cough. After a CT scan, I was told it looked like lymphoma and referred to a specialist to evaluate the swollen lymph nodes and multiple nodules in my lungs.
The specialist did a biopsy and diagnosed sarcoidosis. We knew nothing about this disease and immediately began online research. The doctor wanted to start me on corticosteroids, but I am already overweight and have mild high blood pressure, and feared the steroids would make that worse.
My wife, Pam, came across some reports of sarcoidosis being treated effectively with low doses of antibiotics. At my next visit, she gave the doctor printouts of her research. He looked it over and described it as "quackery."
Pam is quite persuasive, however. She convinced the doctor just to try the treatment. He prescribed minocycline, a drug commonly used for acne.
Within six weeks, my cough was gone. X-rays showed no lymph-node swelling and no nodules. The doctor is now using the treatment on other patients with sarcoidosis.
A. Sarcoidosis is a systemic autoimmune disease in which small clumps of inflammatory cells lodge in various tissues. The lungs and the lymph nodes are most frequently affected, but these granuloma clumps can appear anywhere. Successful treatment of some sarcoidosis patients with doxycycline or minocycline has been attributed to the immune modulating effects of these drugs (Clinical Rheumatology, September 2008

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