The
Mediterranean is a region known throughout the world for its rare beauty.
With pristine waters, impeccable beaches and mountainous landscapes, it is only
fitting that so much of our modern world seems rooted in its mythology.
The cultures of the Mediterranean are known for the richness of their
traditions, particularly the vast and complex histories which contributed to
the very making of Western society. Yet, in light of all of these varied
pasts, there seems to be a common thread which ties these countries to one
another, and to us: food.
When
looking at a map of the countries which line the shores of the
Mediterranean Sea, one is easily awed by the cultural palate
presented: Greece, Italy, Spain, France, Israel, Lebanon, Egypt, Turkey...the
list goes on and on. And while each geographic region adds its own unique
ingredients and methods of preparation, there are a few staples
essential to the Mediterranean diet, which have come to define not only
the cuisine, but the entire Mediterranean lifestyle. This lifestyle has long
been known as one of good health, enjoyment, and longevity. But it wasn't until
recently that the science behind the Mediterranean diet came to the forefront
of nutrition, particularly in the face of a global health crisis of
widespread heart disease, diabetes, and obesity.
In March
of 2011, the New England Journal of Medicine published a study begun by Dr.
Ramon Estruch, a Professor of Medicine at the University of Barcelona. In
cooperation with physicians and health experts worldwide, a study of 7,447
individuals was conducted, all of whom were overweight, smoked, had diabetes,
or were shown to be "high risk" candidates. All participants were put
on one of three diets. The results of the study were so clear, that after
5 years, it was considered unethical to continue testing. The
participants who were instructed to follow a "Mediterranean Diet"
saw, across the board, a 30% reduction in the risk factors which
contribute to metabolic syndrome (high blood pressure, high blood sugar,
unhealthy cholesterol, abdominal fat). And not only did participants show
phenomenal results, they CONTINUED to eat according to the precepts of the
Mediterranean diet, long after the study was finished. Now the question is:
"What is the Mediterranean diet, and how is it different from any other
'diet' plan?"
First of
all, the Mediterranean diet is not a "diet". It simply
emphasizes healthier choices, while making food an enjoyable, shared
experience. In simple terms, it emphasizes the following:
- Plant-Based Foods
- Limited Red Meat
- Fish/Poultry
Twice a Week
- Plenty of Exercise
- Replacing Butter with Olive Oil
- Herbs/Spices Instead of Salt
- Red Wine In Moderation
- Eating
With Family & Friends
This list
is not one of sacrifice. It is about moderation. It is about enjoyment...eating
with friends...drinking wine...plenty of exercise (which can include swimming,
walking, dancing, etc.). Anyone reading this list can imagine themselves
swimming on the beach all day, and then going out to a beautiful dinner with
loved ones. The sensory enjoyment is implicit in each point on the list...the
attention to detail, the sense of connection to life and to nature. All of
this lends itself to a more holistic sense of well-being, which
has substantial effects on one's overall health.
Speaking
of health, individuals who followed the Mediterranean diet, showed lower
levels of oxidized LDL (bad cholesterol). By lowering the intake of trans
fats and saturated fats, and substituting them with monounsaturated fats like
nuts and olive oil, LDL was significantly lowered, particularly in
"high risk" individuals. Mono/polyunsaturated fats such
as olive oil and nuts also contain linolenic acid (omega-3s), which
lowers triglycerides, decreases blood clots, decreases the risk of a sudden
heart attack, improves vascular health, and moderates blood pressure. In
addition, extra virgin and virgin olive oil provide the highest protective
plant compounds, providing excellent antioxidant effects. In essence, by
simply substituting organic and natural foods for processed foods, one
receives much greater benefits to their health, without feeling
like they are 'dieting'.
But there
must be a catch...Surely, following this 'natural' diet must be much more
costly...
Actually
not. The Atlantic recently published an article about Dr. Mary Flynn, who
conducted an experiment with patrons of the Rhode Island Food Bank. She
recruited 83 participants, 63 of whom completed the course. She began by
offering 6 weeks of cooking classes on how to follow a Mediterranean or low-fat
diet, making meals that were primarily non-meat based (as most low-income
households cannot afford it), and could be made in ten to fifteen
minutes. After class, participants were given groceries, with no
additional information, and no instructions on what to buy in the future.
They were then followed for 6 months to watch their eating habits. The results
were staggering. All of the participants who had been instructed how to
follow a Mediterranean diet, made 3+ meals a week which followed the diet, and
naturally eliminated meat, soda, and dessert. Not only that, participants
reported spending half as much on a weekly basis on food, and reliance on food
pantries by program participants dropped from 68 to 54%. Prior to the
cooking classes, 48% were food insecure, meaning they reported having no steady
access to food. After the classes, that number dropped to 33%. In addition,
although this had no direct relationship to the study, half the participants
lost weight.
Given the
undeniable validity of all of this information and research, it seems only
fair to pass it along. Whether it is for reasons of health or wealth, the
Mediterranean diet, and lifestyle, have something valuable to offer everyone...
And HUB'S
is always happy to help you along your way!!!!
Στην
υγειά μας (Cheers!)
