The World's Healthiest Diet

The March, 2010 issue of the Ladies Home Journal has declared: The more doctors test it, the more they find that eating Mediterranean is the absolute best way to lose weight ~ based on the cooking and eating styles of Italy, France, Greece, Spain and other Mediterranean countries, the plan features olive oil, fruits and vegetables, nuts, legumes, fish and poultry, whole grains and yes, wine! It’s high in heart-healthy fats and unlike other diets, doesn’t forbid any food group. "It’s hard to stay on extreme diets," says Harvard Nutrition expert Walter Willett, M.D., PhD, whose book Eat, Drink and Be Healthy popularized the approach in the United States. "This diet has lots of variety and wonderful flavors so people stick with it." This is what I have been saying since I wrote my book, "Make Eating A Lifestyle Change." Now we know that the greatest of all pharmacists is our Creator. The reason it works is that it is balanced and delicious and the people who eat this way look healthier, live longer and more productive lives.
My Sicilian mother made salad the first course of every dinner. It was a green leafy salad tossed with green peppers, chunks of chicken breast, dandelion, red onions, a dash of grated Pecorino Romano Cheese (made from Sheep Milk). The only dressing on the table was a metal cruet rack or holder with only two items: Extra virgin oil or first pressed olive oil, and apple cider vinegar. Books have been written on the benefits of olive oil and apple cider vinegar and yet, I meet Italians who have never bought a bottle of this special elixir of life. For my grandfather, it was often replaced with red wine from his own vineyard. Oregano was a must and was usually sprinkled on the tomatoes. I couldn’t get enough of it and would often make sandwiches of this special salad. Today, we are careful to eat fish that are small and we look forward to the run of Pacific Red Sock-eye Salmon with edible bones for the calcium. Dad loved to fish and often brought home a bucket of smelt, yellow perch or he would open a small can of sardines, herring or mackerel. He loved hot peppers and my research confirms that the capsaicin in the hot peppers accounted for his pain free life~free of inflammation. Chick peas or garbanzo beans were another item we would add to our salads. Bursting with flavor, I couldn’t resist this wonderful salad that kept me regular and provided all the antioxidants I needed to live a healthy life.
The latest research makes claim to a reduced Alzheimer’s risk for those eating Mediterranean. The Journal of American Medical Association, in a new study claims that eating Mediterranean cuts your chances of getting Alzheimer’s by 40 percent and those who added exercise to their diets, a whopping 60 percent were less likely to get the disease.
Longer Life: A recent meta-analysis in the British Medical Journal found the diet significantly improved health and led to a 9 percent reduction in death from heart disease, cancer, Parkinson’s and Alzheimer’s. Other studies have found that the diet’s healthy fats may lessen the inflammation and pain of rheumatoid arthritis and cut the risk of getting amyotrophic lateral sclerosis (Lou Gehrig’s disease) by 60 percent.
NUTS AND SEEDS: They’re high in antioxidants and heart-healthy monounsaturated fats, which have a steadying effect on sugar and keep you feeling full. Since they’re also high in calories, combine with other foods; for example, by serving almonds with steamed veggies and walnuts with oatmeal. (1 - 1 ½ ounces a day).
BEANS: All varieties are excellent sources of low-fat protein, vitamins, minerals and fiber. Include kidney, black, red fava, garbanzo, cannelini or any other type in soups and salads, stews or mash with herbs and spices as a dip for vegetables.
HERBS AND SPICES: Oregano, rosemary, thyme, bay leaves, basil, anise, garlic and pepper not only add Mediterranean flavor, they also contain healthy antioxidants. "Just half a teaspoon of dried oregano has as many antioxidants as 3 cups of spinach," says dietician Wendy Bazlian, Dr. P.H., R.D. Use liberally, to taste, at every meal.
LASTING WEIGHT LOSS: How can a diet that features nuts, oils, pasta, bread and wine help you lose weight? Because it makes you feel full and therefore holds hunger at bay. The healthy fats and protein in the Mediterranean diet keep your glucose (blood sugar) level on an even keel, which means you’ll be less apt to hunt down chips, cookies or fast food to get through the day. Just ask my wife, who has kept off 60 pounds for five and a half years and is designated as a KOPS (Keep off pounds sensibly.)
BETTER EYESIGHT: The diet could help stave off or prevent macular degeneration, the leading cause of vision loss after age 54. The condition which affects more than 10 million Americans, destroys the part of your retina responsible for the clear central vision you need to read, drive and recognize faces. A recent study linked eating fish and vegetables to a reduced risk of getting it early and the omega-3 fatty acids in fish can lower the risk of the disease altogether. Also, the lutein in green leafy vegetables and wild blueberries cuts your chance of cataracts and boosts retinal health, says Dr. Willett.
You don’t just lose pounds—the Mediterranean diet also helps you feel better and live longer.
HEALTHY OILS: The monounsaturated fats in olive and other healthy oils like canola, sesame, walnut, peanut and grapeseed are good for our hearts.
WHOLE GRAINS: They contain more vitamins, minerals and protein than white-flour products and have a stabilizing influence on blood-sugar levels. Experiment with nutrient-dense, nutty-tasting exotic whole grains such as barley, amaranth, quinoa and faro. I love large flake oatmeal as a starter with diced apples, cinnamon, raisins, and frozen wild blueberries (heated for breakfast). The oatmeal is known as the "drano" of the arteries and lowers your cholesterol while cleaning up your arteries for a better blood flow and a lower blood pressure.
Eat cantaloupe, watermelon, red and green grapes, strawberries, cherries and you won’t need a dessert.
Make eating a life long way of keeping your body strong while fighting off the free radicals that cause aging. Strengthen you immune syste to ward off any attacks by eating the Mediterranean way.