Mediterranean Diet

Mediterranean Pasta Salad, A Fun Choice To Make

»Posted by on Nov 7, 2011 in Mediterranean Diet | 251 comments

Mediterranean Pasta Salad, A Fun Choice To Make

Mediterranean Pasta Salad gives most of us healthy eaters to new option for salad. As you can see salad is no longer just fruits and vegetables, and as you can see in more and more salad bars these days pasta salads are being offered. As pasta being the type of food that is very easy to prepare. it is definitely the perfect choice among all.

In addition to the easy to prepare nature, pasta is available in various shapes, sizes and colors. With this second nature, that’s what make Mediterranean pasta salad a fun and creative way to enjoy the diet plan. Ranging from the usual spaghetti, linguine, macaroni, and any available ones in grocery stores nowadays, with such wide selections, having issue finding the right ingredient is non-existent.

Mediterranean pasta salad are often served in room temperature, so once the pasta is done cooking, you have to let them cool off before adding salad dressing and appropriate ingredients to the salad. As to vegetables and fruits, you can choose any kind that fits your taste, and for dressings, you can always go for the low-fat options for healthier choice.

For situational purpose, pasta salads are great choices for outdoor activities, as it is easy to prepare. As reference, you can go with heavier portion of pasta, and have various dressings available for others to choose. In this way, the salad itself will be able to feed a good number of hungry folks, while they can choose their favorite dressing.

Now, if you want to make Mediterranean pasta salad as an even healthier choice for weight losing option, go with whole wheat pasta as the base, pick low fat dressing, and use loosely on fruits, as overusing can increase sugar as well.

I am pretty sure by now you can agree preparing pasta salads are way easy and how you want to play with the final product is almost limitless. The width and depth of preparing Mediterranean pasta salad meal in any situation, any occasion can just meet the momentary choice. You can even make it a fun potluck night where all the invited guests bring their choice of ingredients, and create a little salad bar for the party, imagine the fun and creative moments every guests can join, unique and original recipes can be born out of this little fun project, how cool!

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Mediterranean Style Diet

»Posted by on Nov 6, 2011 in Mediterranean Diet | 538 comments

Mediterranean Style Diet

A healthy Mediterranean style diet is a great way to live a long life. In recent years, the increasing number of heart disease around the world is ringing an alarm, as a result, more and more people are paying attention to their diet, which contributes a lot to the health condition. Based on research and studies, one of the best diets to lower the risk of heart disease is Mediterranean style diet. If you have any interest to maintain a good heart, it’s advisable to start sooner to understand what this diet does.

Now, it is a no-brainer that to maintain a healthy heart has almost everything to do with the food you eat daily, and understand the various types of food should be included in any meal would be important. With that said, you should start paying attention to what food and the amount of consumption that will affect your cholesterol level. In western food culture, red meat and dairy products can be very high in this, so you better stay away from them.

By following the Mediterranean style diet, it would be easy to achieve this goal, as most meal plans in this diet rarely consists red meat, and for protein intake, it mainly comes from vegetables and fish. White meat such as chicken and turkeys are sometimes used in the meals for such purpose as well. In addition, it is also important to take the chicken skin off if you do decided to have chicken in the meal.

While a Mediterranean style diet can help you to reduce the intake of saturated fat, you should start increasing the eat the foods that will provide monounsaturated fats, as they provide the elements for better heart health. Monounsaturated fats can mostly be found in seafood, olive oil, and canola oil. Again, this is why Mediterranean style diet is such a great choice for healthy heart, as the meals are most often prepared with extra virgin olive oil, and as mentioned before, fish are mostly the type of meat being consumed.

Moreover, various types of fish contain a good amount of Omega fatty acids, a very well known substance for a health heart.

As you can see from these simple information on Mediterranean style diet, you simply can’t miss it if you want to have a healthy heart for the rest of your life. Nonetheless, having a healthy life is all about balancing, you should also manage other life aspects, such as exercise, work/life management, stress management, emotion management. Integrating all these aspects, you are bound to have a great life!

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What Is A Mediterranean Diet

»Posted by on Nov 4, 2011 in Mediterranean Diet | 79 comments

What Is A Mediterranean Diet

So What Is A Mediterranean Diet?

It has been a much popular name among the healthy eating folks, media, restaurants these recent years. Let’s dive in and find out more on what this is all about. The Mediterranean diet is more than just another meal plan, another healthy recipes to follow, it is for those who enjoy eating as much as cooking, like those folks who live around the Mediterranean region. It is a lifestyle, a way of life, rather than just a menu to read and mirror. You will find that nothing is excluded from the food list, but only the portion size and balancing is important.

What Is A Mediterranean Diet?

As the name has it, this diet is based on the the places around Mediterranean Sea, where the habitats have rare case of chronic health issues, and the body shapes are usually in good range. The diet is of low fat, high energy diet, which consumes proteins from plant as the source. One noticeable difference of this diet, is the inclusion of bread, a lot of it, usually pita bread.

Balance is the word for this diet. Apart from it, you can eat whatever you want whenever you want, as long as you follow certain guidelines, and the portions are under good management. As said, instead of just eating the meal, the preparation is the fun part of the whole process. The people from this region truly know the enjoyment of food comes from the preparation, and that’s the art of eating. They enjoy the meal down to every spoon of it, which is why following this diet is easy and effective, cause you are indulging yourself with taste and moments.

What Is A Mediterranean Diet That You Can and Cannot Eat on
In this type of diet, you are advised to eat a lot of fruits, vegetables, whole grains, nuts, and pasta. Olive oil is definitely a major source in the preparation, while it’s widely known for the unsaturated fats. Red meats are rarely consumed, and as you can find from the food pyramid, it belongs to the small portion section. Again, no limit is imposed, but moderation is the key for this.

What Is A Mediterranean Diet That Can Do For Weight Loss?
There are plenty of diet plans out there which advertises on QUICK loss in 10 days, and if that doesn’t echo with you, then the Mediterranean diet is for you. With the portion-control manner you will start to follow, almost out of no effort, weight loss automatically happen, which is the most suggested way to do it. With gradual change on your weight, you will save yourself from going viral down when you stop those other diet plans.
With Mediterranean diet, the eater would have learned a healthy eating habit, as to the type of food to eat, the amount to eat per meal, the nutrition you can get, and the combination for overall health. As we know, we are creatures of habit, in long run, this is the solution to maintain health and weight management. Again, this is also why most other diet plans fail.

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Mediterranean Vegetable Recipes Health Effects

»Posted by on Nov 2, 2011 in Mediterranean Diet | 221 comments

Mediterranean Vegetable Recipes Health Effects

You probably might have heard a lot of buzz around Mediterranean Vegetable Recipes. No matter you have health issues, or simply want to explore into another form of diet plans, you would have done much research through all the available sources, and I have no doubt Mediterranean diet must be a popular one that is being followed by a lot of people today. But then what can you find in the Mediterranean vegetable recipes?

Before we dive into the recipes, let’s start with Mediterranean cuisine. For the people around Mediterranean region, to them, this is not a diet plan, it is a way of living. They have been eating in this style for many many years, as they are enjoying the great health, and nutrition they can get from this type of eating.

Countless of studies has been done on this type of meal plan. By the new found studies, health experts, nutritionists and dieticians, they can all conclude that Mediterranean vegetable recipes contain foods that can really change a person’s overall health status. Despite the healthy ingredients you can find, they do not exclude food out of the range, the key to this type of diet is having a balanced way to eat.

To understand better on what the Mediterranean vegetable recipes from the diet plan can do for you, you can first start with understand their food pyramid. From the diagram, you can clearly see the various portions being put together for their similar functions. Simply put, the bigger portion in the pyramid, the more you eat, the less portion, the less you eat. As a result, whether you are following the diet over your meals, or when you prepare the meals yourself, it’s easy to implement

As for preparation, and as you follow the food pyramid, you will also start to integrate the cooking with the use of olive oil instead of vegetable oil. Since olive oil contains mono-unsaturated fats, which will keep your cholesterol level in good level, hence, if you follow Mediterranean vegetable recipes daily, you will lower your chance of having any heart disease, and it is widely known among the Mediterranean region when compared to other parts of the world.

Since in most Mediterranean vegetable recipes, the intake of fruits and vegetables increases, that will proved you with much essential vitamins and minerals to improve the body functions.

Nonetheless, after you have started engaging a Mediterranean diet meal plan, do keep a healthy habit of regular exercise, plenty of rest, in this way, you can really enjoy the zestful life that is available to you each and everyday.

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What Is Mediterranean Food?

»Posted by on Nov 1, 2011 in Mediterranean Diet | 731 comments

What Is Mediterranean Food?

What is Mediterranean Food?

Mediterranean food is extremely healthy and nutritious. It’s actually more than just a diet plan, it is a lifestyle that consists of a lot of fruit and vegetables, fish, seafood and olive oil. This type of diet has proven that we can all live a healthy lifestyle without plenty of meat intake.

Over half a century ago, the upside of  Mediterranean diet on health was highlighted among other diet. The main factor that caused this is the plenty consumption of fruit, vegetables and olive oil. Thus, people usually experience longevity, low incidence of heart disease and obesity. The original folks who started this healthy diet are the inhabitants of the Greek island Crete, and soon, it’s being spread to other nearby area of the Mediterranean Sea: France, Italy, Spain, Turkey, Middle East…etc

Based on the different portions of food intake, people who follows Mediterranean food diet rarely suffer from heart disease, cholesterol level are usually low as well. In comparison, other places who follows a diet plan which consists of a lot of meat intake, and saturated fats, the people there usually are associated with a lot of health problems.

Keys To Mediterranean Food Diet

Despite the cultural differences among the places surrounding the Mediterranean region, they all have their individual food tasting preferences, and unique ingredients. However, there are certain keys to the diet plans which are being followed among them. There is not a rigid regulations over the diet, but more a natural way to fill their plates with lots of green vegetables, fruit and fish, olive oil is to be found across the board. For example, there are places who follows Mediterranean food plan, they only eat red meat occasionally throughout the year, dairy products might be consumed only a few times a month. While the main calories needed for daily body function comes mainly from the olive oil that provides unsaturated fat acids. Whole grain cereal and honey also play an important roles in the food plan. On top of all, a grape wine wraps up the whole meal that provides antioxidants.

 

Mediterranean Food Cooking style

 

The way to prepare a Mediterranean food meal is fairly easy, as everything about the diet plan is kept simple and nice. Spices are being used a lot in preparing the dishes, for instance, mint, oregano, thyme, basil, etc etc.. As we know spices are being used a lot in eastern culture too, and are reported to have a lot of benefits to how our body stays in an optimal condition.

 
Basil is also a good source of vitamin A, which helps to prevent damage to the cells by free radicals. Vitamin A also prevents free radicals from oxidizing cholesterol in the blood stream, preventing the cholesterol from building up in the blood vessels.

Thyme’s essential oils have expectorant and bronchial antispasmodic properties, making it useful in the treatment of acute and chronic bronchitis, sore throats, coughs, and inflammation of the upper respiratory tract. laryngitis and asthma.

 

Wild oregano is found to have a diverse mineral content including calcium, iron, and potassium. It is also high in Vitamin C. Many believe that an ingredient contained in oregano called carvacrol is the key ingredient that gives this herb its antifungal and antibacterial properties.

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Mediterranean Recipe Diet For Great Health

»Posted by on Oct 31, 2011 in Mediterranean Diet | 675 comments

Mediterranean Recipe Diet For Great Health

Mediterranean recipe is a healthy lifestyle and the diet recipes can provide you for a healthy heart.

In recent years, healthy living is gaining more attention among people around the world, while in the USA, it has invested high interest in both the scientific and nutritional health benefits on diets like Mediterranean Recipe. Mass media has definitely helped to promote this to the increasing popularity of alternative diets and healthy lifestyles. With the inter-connection, much of the information being found and shared by scientists and health experts are readily available for public. Moreover, many more restaurants have joined the growing trend by offering the health conscious consumers with organic food that are the essence of the Mediterranean recipe diet.

Most Mediterranean recipe diets are predominantly consisted of fruits, vegetables, white meat, fish, whole grain, cereals, eggs, wine, and olive oil. Usually the portion of dairy products and red meat is limited to small to medium portions, while fruits, vegetables and whole grain is the majority. Olive oil is definitely a key element of the Mediterranean recipe diet, as it has been widely reported of its beneficial fats to people around the world.

The health benefits of the Mediterranean recipe diets are attributed to how each of the food items being arranged. Fruits and vegetables provide a great deal of vitamins, fiber, minerals and antioxidants. Also included in fruits and vegetables are ascorbic acid, phenolic compounds and carotenoids, these substances contribute in preventing damage to cells which caused by free radicals. Antioxidants have been shown in tons of medical reports to have cardio-protective function.

Various phenolic compounds are also to be found in grapes and red wine, and regular intake of this type of food is being found a lot in Mediterranean recipe diets, which has also been associated with decreased rates of heart disease and cancer risks. With fish and seasfood being rich in polyunsaturated fats, and fish fats contain fatty acids. These fatty acids, also widely known as omega-3 fatty acids, have been associated by many reports in lowering bad cholesterol, increasing the good ones, and hence, preventing cardiovascular disease. Olive oil is the main source of monounsaturated fats, these fats are well in decreasing bad cholesterol in our body, and bringing cardiovascular disease to minimum level.

Apart from all these health values, Mediterranean recipe diets are very easy to make, and with the wide selection of types of food available in this type of diet, it has provided anyone who desires to shift their diet a lot easier than other available diet plans.

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