The Mediterranean Diet... a Vibrant Way of Life

Imagine sitting down at the dinner table with friends, music, and laughter, along side bowls of fresh vegetables marinated in olive oil and balsamic vinegar, pasta smothered in marinara sauce, and hard-crusted bread with dipping oil seasoned with herbs and pecorino Romano cheese. Top all this off with a classic red wine, and a report from your doctor the next day that your cholesterol, blood pressure, and blood sugar levels are in the range of a 25 year old. These are the benefits of the Mediterranean diet. This is not a fad diet that puts you on a roller coaster ride taking you up and down on the scale until your dizzy with disappointment and failure, the Mediterranean diet exemplifies the true meaning of the word diet.

The original meaning of the word diet signified a way of life, including the eating habits of the people in a particular region of the world. Unfortunately, the word diet, particularly in the United States, has drifted away from its original meaning and slipped into slimming regimens associated with deprivation and self-denial. Diet is actually a good word; the problem begins when we add the suffix "ing," and end up dieting—perpetually.

Having made this point, the Mediterranean diet is the traditional eating habits of the people living in the sixteen countries surrounding the Mediterranean Sea. Scientists agree that the diet of this region, up until the 1950's, was one of the healthiest diets on the planet. It was a simple diet, primarily plant based, that relied heavily on the consumption of whole grains prepared as cereals, pastas, and breads, along with nuts and legumes, generous portions of fruits and vegetables, and moderate consumption of olive oil. Although animal products were included in the traditional Mediterranean diet, they mostly relied on fish from the sea, and extremely limited amounts of poultry and dairy products. The Mediterranean cuisine is hearty because it relies on high-fiber carbs that satisfy hunger longer and is flavorful because it is prepared with fresh ingredients, including savory herbs like basil, parsley, rosemary, and sage to please the palate and keep you coming back for more.

The traditional Mediterranean diet was approximately 60 to 70% carbohydrates from whole grain breads, pasta, and cereals, 25 to 35% olive oil, and 10% from protein. Recently, several studies in major medical journals have reported that individuals who followed a Mediterranean diet were less likely to die from heart disease or cancer. In several joint, long-term studies between 1988 and 2000 in eleven European countries, Kim Knoops, M.Sc., of Wageningen University, Netherlands, and his colleagues investigated the effect of a Mediterranean diet on 1,507 healthy men and 832 healthy women, aged 70 to 90 years. The researchers discovered that the participants who followed the Mediterranean Diet reduced their overall death rate from cancer and heart disease by a whopping 65 % during the study. Now you can do the same; inside Carbs from Heaven, Carbs from Hell you will not only find the Mediterranean diet, you will also be able to enjoy the wonderful flavors and health benefits of the traditional diets of Asia and Latin America by taking advantage of my fusion of the worlds best cuisines, the American MediterrAsian Diet.

The Secret Ingredients of the Mediterranean Diet

Generous amounts of fruits, vegetables, potatoes, beans, nuts, seeds, whole grain breads and cereals
Olive oil, used in moderate amounts in food preparation
Moderate amounts of fish, small amounts of chicken and red meat once a month
Small amounts of cheese and yogurt, primarily from sheep or goats milk
Daily consumption of wine in moderate amounts, usually with meals
Reliance on fresh, seasonal produce
An active lifestyle

References

Hu, F.B. & Willett, W.C. (2002). "Optimal diets for prevention of

coronary heart disease," Journal of the American Medical Association, 288(20), 2569-2578. Review.

Knoops, K.T.B. et. al. (2004). “Mediterranean Diet, Lifestyle

Factors, and 10-Year Mortality in elderly European Men and Women: The HALE Project,” Journal of the American Medical Association, 292, 1433-1439.

Trichopoulou, A. et. al. (2003). “Adherence to a Mediterranean

diet And survival in a Greek population,” New England Journal of Medicine, 348, 2599-2608

WHO/FAO. (2003). Diet, nutrition, and the prevention of chronic

diseases. Geneva, Switzerland. Available at www.who.int

Willett, W.C., et. al. (1995). “Mediterranean diet pyramid: A

cultural model for healthy eating," American Journal of

Clinical Nutrition, 61, 1402S-1406S. Review.

-- Dr. James D. Krystosik

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.