Want to Eat Like a GrEEK ? Mediterranean Diet Plan

MediterraneanDiet

What is the Mediterranean Diet?

It is the eating pattern of at least 16 countries bordering the Mediterranean Sea.  Multiple research studies have demonstrated that adhering to a Mediterranean Diet Plan  does reduce the risk of heart disease.  It has also been shown to in fighting other medical conditions associated with chronic inflammation, such as, cancer, diabetes, obesity, and cognitive disorders.

The Mediterranean Diet is considered as a heart healthy meal plan and includes the following characteristics:

  • An abundance of food from plant sources, including fruits, vegetables, potatoes, whole grains, beans, nuts, and seeds.
  • Olive oil as the principle fat, with total fat ranging from 25% to 35% of total calories, with no more than 7% from saturated fat.
  • Daily consumption of low to moderate amounts of cheese and yogurt.
  • Twice weekly consumption of low to moderate amounts of fish and poultry; up to 7 eggs per week (including those in cooking and baking).
  • Fresh fruit as a daily dessert.
  • Red meat a few time per month.
  • Moderate consumption of wine, normally with a meal; 1-2 glasses per day for men and 1 glass for women.  Wine should be considered optional and avoided when consumption would put the individual or others at risk.
  • Regular physical activity at a level that promotes a healthy weight, fitness, and well-being.

1 DAY SAMPLE MEDITERRANEAN DIET MEAL PLAN:

BREAKFAST

LUNCH

DINNER

SNACKS

  • 1 Serving Greek Yogurt
  • 1 Cup Strawberries or Melon
  • 1 oz Nuts

 

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Day 22 Healthy Holiday Habits

Double up on your vegetables!!  Veggies are high in nutrients and fiber and very low in calories!!

vegetables

Fasting 2 Days Per Week Can Actually Have Health Benefits

FAsting

Here it is!!   Fasting 2 days per week  may prevent Alzheimer’s Disease, Obesity, Cancer and Diabetes.  Fasting two or more days a week is catching on as people seek ways to avoid a range of ailments linked to obesity from dementia to cancer.  Building on promising findings in studies of mice by the U.S. National Institute of Aging, researchers are planning the first studies in humans of fasting’s potential to stave off the onset of Alzheimer’s.  That disease is just one of many in which scientists are making progress understanding how fasting may help prevent illness.

Resource:  http://clinicaltrials.gov/ct2/show/NCT01378208?term=NCT01378208&rank=1