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Eat like a Mediterranean for better heart health
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Amazon.com The Mediterranean Prescription
Most folks in the US eat a S.A.D. diet (Standard American Diet), which exists of three colors; white, yellow, and brown. Macaroni and cheese in a box; white potato, steak, and bacon bits; lunch in a can, hamburger, fries, and a chocolate shake; processed sugary cereal; bacon, eggs, pancakes, and syrup; etc. The only colors that appears in this typical S.A.D. diet are the artificial colors used in gummy fruit snacks, fruit drinks, or ketchup. What happened to ‘real’ food?
Despite marketing claims on prepackaged food labels, such as ‘real fruit’, ‘high in vitamins and minerals’, or ‘cholesterol free’, most S.A.D. foods are also loaded with extra sodium, refined white sugar, high fructose corn syrup, artificial preservatives, and/or saturated or partially hydrogenated fats. Overindulgence of such foods is the primary reason 60 percent of the US population is overweight, and over half of those are in the obese category, including 16 percent of children as of 2005! Folks in the US should look to those in Mediterranean regions where, historically, obesity and its related chronic conditions have been less prevalent.
Fortunately, eating like a Mediterranean can be cost effective, is much tastier, and more filling than the S.A.D. diet but without all of the extra empty calories that stick to the waist and put heart health, digestive health, and brain health at risk. The only caveat is the added thoughtfulness required to prepare meals from wholesome ingredients, but perhaps that exercise too will equip folks mentally to eat for fuel and for taste, as opposed to the mindless and emotional snacking that relies so heavily on the convenience foods that comprise the S.A.D. diet. So what actually constitutes a Mediterranean diet?
Color dense whole fruits and vegetables, such as leafy greens, tomatoes, zucchini, peppers, broccoli, eggplant, sweet potatoes, onion, garlic, berries, apples, peaches, plums, oranges, and just about anything else that can be grown in the garden, purchased from a local farmer’s market, or picked up in the produce section of the grocery store.
Plant foods such as legumes, whole grains, herbs, and oils: Beans, garden peas, olive oils, avocado, walnut oil, flaxseed, fresh garden herbs, unsweetened nut butters, raw seeds, and grains (in moderation), such as wild rice, whole grain pasta and breads, oats, quinoa, and millet.
Omega 3 rich fish, such as wild salmon, halibut, shrimp, tuna, trout, and other cold water fish.
Lean poultry and game meats: Hormone free lean cuts of chicken and turkey, lamb, and venison are low in saturated fats, and high in protein. Beef and other red meats should be limited, and when used should include hormone free lean cuts in small portions.
Low fat dairy and dairy alternatives, such as unsweetened, low fat yogurt, white soft cheeses, nut milks, organic soy milk, and low fat cottage cheese.
Meats and dairy should comprise the smallest portion of meals, with veggies, legumes, herbs, and quality fats comprising the bulk of cooked dishes. Borders Book Stores, Amazon.com, and most health food grocers carry Mediterranean cook books chock full of good-for-you, mouth watering recipes that will pack in the nutrients, without extra and unnecessary calories.
Meal Suggestions:
- Lamb stuffed bell peppers, served with a green spinach salad, loaded with fruits and nuts, and a side of home baked sweet potato fries.
- Vegan chili made with black beans, cannelloni beans, and/or pinto beans, onions, garlic, fresh herbs, tomato sauce, sea salt, and spices to taste. Toss in shredded zucchini, and serve with wild rice or cooked quinoa
- Vegetarian risotto loaded with garden vegetables, fresh herbs, spices, organic vegetable broth, and a small amount of Parmesan cheese.
- Grilled kabobs with shrimp, chunks of wild salmon, whole baby tomatoes, peppers, onion, summer squash, and drizzled with olive oil and a touch of Cajun seasoning. Serve with a huge bowl of fresh chopped summer fruits.
Intolerant to Diary or Gluten? For More Info: Gluten Free Examiner
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