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-RESAMARIE's Photo -RESAMARIE Posts: 1,722
8/22/12 2:56 P

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More great info!

http://www.italialiving.com/articles/the
-many-benefits-of-a-mediterranean-diet/


~ Our greatest happiness does not depend on the condition of life in which chance has placed us, but is always the result of a good conscience, good health, occupation, and freedom in all just pursuits. ~ Thomas Jefferson


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ILOVETOCRUISE's Photo ILOVETOCRUISE Posts: 8,094
8/9/12 10:02 A

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I am new to this team and want to thank everyone for the good advise and sites.
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Leona

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5/30/12 9:44 P

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I'd like to learn about this way of eating.

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GEEKYGAMERGAL's Photo GEEKYGAMERGAL Posts: 802
4/14/12 11:11 A

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Hi all-great links..I'm excited to be eating healthy again.
How's everyone doing?

~Jen NW Illinois, 43
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NPA4LOSS's Photo NPA4LOSS Posts: 33,732
8/16/11 10:06 P

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I am spreading the Mediterranean ideas around! It's fun explaining the plan.

Nola

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PAULINE1123's Photo PAULINE1123 Posts: 8,756
8/16/11 8:29 P

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Hi all finally decided to get in on some of the discussions

Trust in the Lord with all thine heart: and lean not unto thine own understanding. In all thy ways acknowledge Him and He shall direct thy paths.
Proverbs 3: 5-6


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ECASPERS's Photo ECASPERS Posts: 1,116
8/14/11 11:46 A

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Thanks for the link. I have found it difficult to find information to really grasp the mediterranena plan. I have made progress.

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NPA4LOSS's Photo NPA4LOSS Posts: 33,732
7/17/11 8:04 P

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Welcome to the team. I love this eating plan. As long as I follow it all of my tracking falls right into place. I hope that you have a wonderful experience with us! emoticon

Nola

Kansas~ CST
Each step taken is a calorie lest behind!

Don't quit! Tomorrow is another day to Sparkle.







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MAMAENUFF's Photo MAMAENUFF Posts: 1,143
7/17/11 6:46 P

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Welcome to The Mediterranean Way team MOUNTALUM. Its usually buzzing around here but I guess everyone is out having some summer fun.

I know how you feel about your experience in Europe. I went to Spain several years ago and fell in love with their way of living and eating. I returned again and, this time with my mother. She had a ball. My next trip will be Italy and then on to Greece and the Isle of Santorini. Fresh anchovies and fresh sardines are my favorite Mediterranean foods, well 2 of my favorite. LOL Yummy. I am planning on grilling some sardines tomorrow for dinner.

Again, welcome!

emoticon emoticon emoticon emoticon emoticon

Edited by: MAMAENUFF at: 7/17/2011 (18:47)
Margaret
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PERSISTANCE = SUCCESS

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MOUNTALUM's Photo MOUNTALUM Posts: 645
7/17/11 4:10 P

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Newbie here. Just returned from a fabulous European trip with my husband. I love the Mediterranean lifestyle that we lived (too briefly) in Italy, France, and Spain. This way of eating includes many of the foods I already eat and like. I'm looking forward to growing and learning with this team! emoticon

Edited by: MOUNTALUM at: 7/17/2011 (16:11)

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-RESAMARIE's Photo -RESAMARIE Posts: 1,722
5/14/11 4:18 P

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This Italian girl needs to get with this program. emoticon I have some food allergies and wish I could eat fish!

~ Our greatest happiness does not depend on the condition of life in which chance has placed us, but is always the result of a good conscience, good health, occupation, and freedom in all just pursuits. ~ Thomas Jefferson


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NPA4LOSS's Photo NPA4LOSS Posts: 33,732
5/10/11 11:39 A

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I just ordered the diet plan. I am anxious to see what it has. Have a great Sparkling day!

Edited by: NPA4LOSS at: 5/14/2011 (18:45)
Nola

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REBECKY44's Photo REBECKY44 Posts: 9,900
4/22/11 9:23 P

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You are welcome! Welcome to our Team!
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DAVENALEE's Photo DAVENALEE Posts: 872
4/22/11 7:47 P

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Thanks for the links! emoticon

DAVENA emoticon

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REBECKY44's Photo REBECKY44 Posts: 9,900
4/9/11 11:06 A

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(¸.•♥´ (¸ ;.•♥Becky ♥•

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust your actions."
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PHANTASTICA's Photo PHANTASTICA Posts: 32
4/9/11 9:40 A

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So many useful links here ... Everything I was looking for. Thanks!

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WINKY_EYE's Photo WINKY_EYE Posts: 130
4/5/11 8:33 P

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This is the best advice ever! I can't believe how much healthier I feel in the short time I had been eating The Mediterranean Way. My body does not ache as much, I sleep better, even my skin is more vibrant. This is a great way to lose weight and enjoy cooking with my family. Every night dinner feels like a celebration to our new lifestyle.

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N_STITCHES Posts: 3,047
2/10/11 10:25 A

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Becky----Thank you for so much good information about the Mediterranean Diet. I actually eat pretty well and am following it more than I thought. Yeah!

I just joined this Team and am looking forward to getting to know you all.......Patti

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SUSIEPH1's Photo SUSIEPH1 SparkPoints: (209,739)
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1/16/11 9:51 P

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Thank you for the link Skipside ... will certainly use it. Haven't tried any of the recipes as yet! still doing my own ... but will get to try a few!!
hugs

Susie.
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MAGPIE74's Photo MAGPIE74 SparkPoints: (15,876)
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1/16/11 9:47 P

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Thanks for sharing the Cleveland Clinic link Skipside. Yet another reason to continue to eat this way. Reduced inflammation. I for one can attest to less pain in my body.

"If you chase two rabbits both will escape"


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SKIPSIDE's Photo SKIPSIDE Posts: 2,787
1/16/11 9:39 P

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awesome link - thanks susie!

www.mediterraneanbook.com/download/

Now I've got even more reading to do!
Also their spreadsheet for menu planning looks interesting, have you tried it?

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1/16/11 9:15 P

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You are so right!
Thank you for the link! I have also realised since I have started back eating this way ... I am not in as much pain as I was... in fact! I have actually stopped taking all my pain meds!.
If I get to sore, I go for a walk .. also I have found that a veggie smoothy works wonders .. make sure you include heaps of Celery, Apple. Beetroot and Spinach.
I find they are a really good uric acid cleanser!

Susie.
Victoria


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SKIPSIDE's Photo SKIPSIDE Posts: 2,787
1/16/11 9:04 P

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I'll be checking out Susie new link below asap.

In trying to clean out my overflowing inbox, I had the following
www.360-5.com/conditions/BackPain/Pa
ge
s/TheHealthyBackDiet.aspx?utm_sourceR>=EmailMarketing&utm_medium=email&utm
_c
ampaign=DailyTip&CS_003=3699740

from a Cleveland Clinic newsletter (they have also been heavily promoting the Med.Diet for many mnay years). This reinforces my belief that there is a huge correlation between eating a mediterranean diet and developing an anti-inflammatory lifestyle which has got to be a good thing.

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1/11/11 7:38 P

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Susie, this is a great link.

Thanks for sharing!

"If you chase two rabbits both will escape"


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1/11/11 2:38 P

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Hi team,
I thought you might like to check this link out. There are some very interesting points and menus on this site ..
Hugs Susie http://www.mediterraneanbook.com/download/





Edited by: SUSIEPH1 at: 1/11/2011 (14:39)
Susie.
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FUTUREHOPE49's Photo FUTUREHOPE49 SparkPoints: (85,139)
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11/18/10 5:20 P

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Thank you! That was very useful information.
Ellen

UK South of England GMT
Eastern Zone 5 hrs difference


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9/8/10 4:35 A

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Thank you Becky.. It was all very interesting emoticon emoticon

Susie.
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REBECKY44's Photo REBECKY44 Posts: 9,900
8/18/10 2:01 P

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I just finished researching the differences between USDA & Mediterranean Pyramids and placed the information that I found into it's own thread for your review.
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x42961x361R>32331


Edited by: REBECKY44 at: 8/18/2010 (14:01)
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NEW_ME_FOREVER's Photo NEW_ME_FOREVER Posts: 5,531
8/18/10 12:54 P

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today marks day 1 of my research for an Mediterranean plan and knowledge of this way of eating. wish me luck!

~Key~

Proud Team Leader and member of Fit for Spring
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EVRY1SING's Photo EVRY1SING Posts: 234
8/10/10 8:06 P

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Thanks everyone - I think I will just use the info on the USDA food pyramid site. thanks for the help!

Tricia



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EVRY1SING's Photo EVRY1SING Posts: 234
8/10/10 7:52 P

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t

Edited by: EVRY1SING at: 8/10/2010 (20:09)

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8/10/10 7:43 P

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I use the Nutrition Tracker that will give you all the measurements you need to know ..When you click on a Veggie or Fruit Check out the nutritional value ..
It will give you a guide you don't have to dowload the Item ..
Hope this helps Susie

Susie.
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EVRY1SING's Photo EVRY1SING Posts: 234
8/10/10 7:37 P

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I'm all for veggies and salads and fruits and smoothies and all that, but I am curious when I dine on these items how many "servings" of veggies/fruits I am eating. Just looking for a guide that will tell me. (for example, a serving of meat is 3 oz - how much is a serving of veggies measured in carrots/peas/broccoli, etc? These all have very different densities, so surely there is not an across the board measurement as there is for bread and meat and cheese, etc)

Thanks,
Tricia

Edited by: EVRY1SING at: 8/10/2010 (19:44)

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8/10/10 6:45 P

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This is one of the easiest way of eating well.. Your food is mostly fresh and very tasty.. if you prefer not to cook to much as I do (I cook differently for my DH and then am to tired to bother much with my own). You can make up wonderful colourful and healthy salads ..have them with Salmon or Tuna and a baked Sweet Potato ..Stir fry veggies..lovely soups full of veggies and chick peas ..the list goes on ..Sweets of baked apples with sultanas in the middle. just raw fruits with no or low fat yoghurt's are lovely ..
It is amazing how raw or lightly cooked vegetables help your body functions ..Just explore all the seafoods ..Herring is so good .. I love grilled calamari.
Such a wide variety of foods from Italy Greece, France,Spain,and all the Islands of the Mediterranean .. Enjoy the experience.. Susie

Susie.
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EVRY1SING's Photo EVRY1SING Posts: 234
8/10/10 4:19 P

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Thanks Becky! (Glad it wasn't a stupid question)

Tricia emoticon



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REBECKY44's Photo REBECKY44 Posts: 9,900
8/10/10 3:48 P

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Hmmm... Good Question. I would have to research that and get back to you. If I knew, I can't remember. If someone else has the answer before I, please jump in!
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EVRY1SING's Photo EVRY1SING Posts: 234
8/10/10 3:21 P

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Hi team! Hope everyone is doing well.

I have a question and I am not sure where to ask it, so I am asking it here. If I need to repost somewhere else, just let me know.

The question is - I know what a serving of meat and grains should be, but where can I find a good resource for how much a "serving" of various fruits and veggies is? It seems to me that since there are so many shapes and sizes that you can't make blanket statements like 3 oz or 1/2 cup because for some that might not be correct.

Anyone able to help me out??



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LASCHELLE's Photo LASCHELLE Posts: 127
8/9/10 12:09 A

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The overview has been very helpful I can use this as a great guide to follow. I'm loving the mediterranean way of eating.

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REBECKY44's Photo REBECKY44 Posts: 9,900
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We're all in this together!

I too used to suffer from monthly migraines that threw me to the ground and landed me in the hospital on several occasions. Menopause ended those hormone waves that were so devastating... and Rx - Imetrex. I feel for anyone who suffers from migraines.

My doctor asked me to start the Mediterranean diet for my cholesterol, and it's working! Now I just need to manage my portion sizes more and I know I will be able to lose weight by eating this clean and healthy way.

emoticon

*♥´¨)
¸ .• ♥ ´¸.•*♥´¨) ¸.♥•*¨)
(¸.•♥´ (¸ ;.•♥Becky ♥•

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EVRY1SING's Photo EVRY1SING Posts: 234
7/9/10 8:38 P

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Thanks for the great info! Just joined the team, as my neurologist has advised me to follow a Mediterranean diet. (Apparently it can help my chronic migraines as well as help lose weight!) So glad to have so much of my research already done for me! :)

Looking forward to learning a lot and being encouraged to stay on task.



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BUNNONE's Photo BUNNONE Posts: 400
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As a newby to the team, I was really excited to find this detailed info to get me started on the plan. It has all the things I love to eat, so if I can just learn to limit sweets, salty snacks and other no-no's I should do just fine. emoticon

LC



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7/9/10 11:44 A

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Nice reminder on the guidelines of the Mediterranean diet IAJOEB. And thank you Becky for the original post!

I feel so much better when I eat this way.

Edited by: MAGPIE74 at: 7/9/2010 (13:08)
"If you chase two rabbits both will escape"


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REBECKY44's Photo REBECKY44 Posts: 9,900
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Good job everyone! This is really easy to follow. Just looking at the food pyramid tells it all. Nothing is restricted. Everything in moderation. More whole grains, fruits, & veggies. Exercise Daily! Hey! This reminds me of what SparkPeople have been recommending! LOL So keep up the good work. I know we can do this!

~Becky
emoticon

Edited by: REBECKY44 at: 6/9/2010 (10:51)
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MIAJOEB's Photo MIAJOEB SparkPoints: (180,962)
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6/9/10 10:18 A

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I wanted to be sure I copied the food plan just in case I was not complying with it or if I was missing anything. So I printed up a copy of the first message.
Thank you for making it so easy.
When I want to print something push reply and copy it before I post the message.
I only print the one reply I am wanting so I waste less paper.

Edited by: MIAJOEB at: 6/9/2010 (10:20)
Sing to the Lord a new song, for he has done marvelous things:... Psalm 98

Therefore we do not lose heart. Though... we are wasting away, yet inwardly we are being renewed day my day....So fix our eyes not on what is seen, but on what is unseen. for what is seen is temporary, but what is unseen is eternal
2 COR 16-18

Doing nothing is the most perfect form of action, when I do nothing there is nothing left undone and there is nothing left to do.... The Way by Lao Tse


 
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6/9/10 10:16 A

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All these studies reinforce the benefits of eating a diet rich in fruits, vegetables, fish, high-fiber breads, whole grains, and healthy fats.

How can you make the Mediterranean diet part of your eating plan?

There are some simple things you can do to eat more of the healthy foods that make up the Mediterranean diet. First, check out what’s on the menu. Then see what Mediterranean-type foods you can add to your eating plan.

ON THE MENU - The traditional Mediterranean diet calls for:
* Eating a variety of fruits and vegetables each day, such as grapes, blueberries, tomatoes, broccoli, peppers, figs, olives, spinach, eggplant, beans, lentils, and chickpeas.

* Eating a variety of whole-grain foods each day, such as oats, brown rice, and whole wheat bread, pasta, and couscous.

* Choosing healthy (unsaturated) fats , such as olive oil and certain nut or seed oils like canola, soybean, and flaxseed. About 35% to 40% of daily calories can come from fat, mainly from unsaturated fats.

* Limiting unhealthy (saturated) fats , such as butter, palm oil, and coconut oil. And limit fats found in animal products, such as meat and dairy products made with whole milk.

* Eating mostly vegetarian meals that include whole grains, beans, lentils, and vegetables.

* Eating fish at least 2 times a week, such as tuna, salmon, mackerel, lake trout, herring, or sardines.

* Eating moderate amounts of low-fat dairy products each day or weekly, such as milk, cheese, or yogurt.

* Eating moderate amounts of poultry and eggs every 2 days or weekly.

* Limiting red meat to only a few times a month in very small amounts. For example, a serving of meat is 3 ounces. This is about the size of a deck of cards.

* Limiting sweets and desserts to only a few times a week. This includes sugar-sweetened drinks like soda.

* The Mediterranean diet may also include red wine with your meal—1 glass each day for women, and up to 2 glasses a day for men.

TIPS FOR CHANGING YOUR DIET:
Here are some things you can do to switch from a traditional Western-style diet to a more Mediterranean way of eating.

* Dip bread in a mix of olive oil and fresh herbs instead of using butter.

* Add avocado slices to your sandwich instead of bacon.

* Have fish for lunch or dinner instead of red meat.

* Brush it with olive oil, and broil or grill it.

* Sprinkle your salad with seeds or nuts instead of cheese.

* Cook with olive or canola oil instead of butter or oils that are high in saturated fat.

* Choose whole-grain bread, pasta, rice, and flour instead of foods made with white flour.

* Add ground flaxseed to cereal, low-fat yogurt, and soups.

* Cut back on meat in meals. Instead of having pasta with meat sauce, try pasta tossed with olive oil and topped with pine nuts and a sprinkle of Parmesan cheese.

* Switch from 2% milk or whole milk to 1% or fat-free milk.

* Dip raw vegetables in a vinaigrette dressing or hummus instead of dips made from mayonnaise or sour cream.

* Have a piece of fruit for dessert instead of a piece of cake. Try baked apples, or have some dried fruit.

* Use herbs and spices instead of salt to add flavor to foods.

A dietitian can help you make these and other changes to your diet. You can find information about the Mediterranean diet, recipes, and sample menus online and in cookbooks or videos.


Sing to the Lord a new song, for he has done marvelous things:... Psalm 98

Therefore we do not lose heart. Though... we are wasting away, yet inwardly we are being renewed day my day....So fix our eyes not on what is seen, but on what is unseen. for what is seen is temporary, but what is unseen is eternal
2 COR 16-18

Doing nothing is the most perfect form of action, when I do nothing there is nothing left undone and there is nothing left to do.... The Way by Lao Tse


 
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EGR2BEME's Photo EGR2BEME Posts: 2,805
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Becky, thanks so much for the detailed info about the diet below. I am printing it and saving it for reference too!

Ellen


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I'm glad you are having such a great time in Florida Paula. I'm also glad you are able to use a computer.

Margi
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Paula,
I use to travel there for business a lot and I so miss the fresh fruit and veggies. A trip to the grocery store there was even a real treat. Enjoy your family but enjoy the good food too! Have fun!!! emoticon

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Currently, I am visiting with family in Florida. Now, THIS IS the place to practice The MED DIET!! Fresh FISH, Fruits and Veggies, EVERYWHERE and it just makes sense, it is so HOT that is what your body wants and craves.

I CAN feel such a difference in my body from what I feel in Colorado.

When I am cold, my body wants meat and starch, BUT NOT HERE!!

There is something to what nature knows.

Quit smoking 09/09/05

Lost 50 in 2009.

Paula
Longmont, Colorado

"Life is NOT about waiting for the storm to pass...it is about learning how to dance in the rain."

"Be not afraid of going slowly, be afraid ONLY of standing still."~Chinese Prov

"Justification and rationalization are only mental masturbations - in the end, you only screw yourself." ~Al Anon


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REBECKY44's Photo REBECKY44 Posts: 9,900
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(¸.•♥´ (¸ ;.•♥Becky ♥•

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust your actions."
~~~""~~~
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~~~""~~~


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MARLENE160's Photo MARLENE160 Posts: 8,892
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Thanks so much, I'm printing this out and taping it to the fridge.
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Marlene150 -Leader of Let's Walk - This team is for anyone who enjoys walking as their main form of exercise. Our members are active and very supportive.

Come join us!

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Step Diet: Count Steps, Not Calories
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If you are looking for a way to lose weight, keep it off forever and be healthier, then the Step Diet is for you. There's no counting of carbs, fat grams, or calories. Just count your steps.


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Thanks for posting the overview. I've saved it to my favorites so I can refer to it often. I love this team!

Edited by: ROSE6040 at: 5/29/2010 (17:35)
"There's always gonna be obstacles. The thing is, you don't let those obstacles determine where you go." ...Pearl Fryar


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It's a great diet.

-American consumers have no problem with carcinogens, but they will not purchase any product, including floor wax, that has fat in it. - Dave Barry
-My doctor told me to stop having intimate dinners for four; unless there are three other people. - Orson Welles
-The food here is terrible, and the portions are too small. - Woody Allen

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Co-Leader "Low Carb For Dummies"
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Great info!
Thank you!

Laura.
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Great info Becky ...I have been eating this way for years ...Particularly after the AMI I had in 1998 ...and I have lost well over 40 Kilos over the years ...and I feel so good! Great Team Leading.... Love Susie emoticon

Susie.
Victoria


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Thanks for posting this! I have been looking for some sort of checklist that uses numbers of servings to use and have learned a lot in the process. I probably could have done one in the time I have spent looking but at least I am learning a lot! Linda

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Ahh shucks! You make me blush!
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"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust your actions."
~~~""~~~
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~~~""~~~


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ELSEEBEE's Photo ELSEEBEE Posts: 4,349
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Thanks for posting this, Becky. It's very informative. You are an AWESOME Team Leader!!!

-Carol
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MEDITERRANEAN DIET - TOPIC OVERVIEW - From Healthwise

What is the Mediterranean diet?
The Mediterranean diet is a way of eating rather than a formal diet plan. It features foods eaten in Greece, Spain, southern Italy and France, and other countries that border the Mediterranean Sea.

The Mediterranean diet emphasizes eating foods like fish, fruits, vegetables, beans, high-fiber breads and whole grains, and olive oil. Meat, cheese, and sweets are very limited. The recommended foods are rich with monounsaturated fats, fiber, and omega-3 fatty acids.

The Mediterranean diet is like other heart-healthy diets in that it recommends eating plenty of fruits, vegetables, and high-fiber grains. But in the Mediterranean diet, an average of 35% to 40% of calories can come from fat. Most other heart-healthy guidelines recommend getting less than 35% of your calories from fat. The fats allowed in the Mediterranean diet are mainly from unsaturated oils, such as fish oils, olive oil, and certain nut or seed oils (such as canola, soybean, or flaxseed oil). These types of oils may have a protective effect on the heart.

WHAT ARE THE BENEFITS?
A Mediterranean-style diet may help lower your risk for certain diseases, improve your mood, and boost your energy levels. It may also help keep your heart and brain healthy. 1

Studies show that a Mediterranean-style diet may help:

Prevent heart disease and reduce the chance of a second heart attack and early death in people who follow the diet after having a heart attack. 2 , 3 , 4

Prevent type 2 diabetes. 5

Reduce the risk of getting Alzheimer’s disease when combined with physical activity. 6

Reduce waist size, improve blood pressure, and control cholesterol and blood sugar levels. Doing this can protect against a group of health problems called metabolic syndrome. 7

A study also suggests that a Mediterranean-style diet may help prevent depression. It may help by improving the way certain brain chemicals that regulate mood send messages between nerve cells. But more research is needed to know the diet's true benefit in helping to prevent depression. 8

All these studies reinforce the benefits of eating a diet rich in fruits, vegetables, fish, high-fiber breads, whole grains, and healthy fats.

How can you make the Mediterranean diet part of your eating plan?

There are some simple things you can do to eat more of the healthy foods that make up the Mediterranean diet. First, check out what’s on the menu. Then see what Mediterranean-type foods you can add to your eating plan.

ON THE MENU - The traditional Mediterranean diet calls for:
* Eating a variety of fruits and vegetables each day, such as grapes, blueberries, tomatoes, broccoli, peppers, figs, olives, spinach, eggplant, beans, lentils, and chickpeas.

* Eating a variety of whole-grain foods each day, such as oats, brown rice, and whole wheat bread, pasta, and couscous.

* Choosing healthy (unsaturated) fats , such as olive oil and certain nut or seed oils like canola, soybean, and flaxseed. About 35% to 40% of daily calories can come from fat, mainly from unsaturated fats.

* Limiting unhealthy (saturated) fats , such as butter, palm oil, and coconut oil. And limit fats found in animal products, such as meat and dairy products made with whole milk.

* Eating mostly vegetarian meals that include whole grains, beans, lentils, and vegetables.

* Eating fish at least 2 times a week, such as tuna, salmon, mackerel, lake trout, herring, or sardines.

* Eating moderate amounts of low-fat dairy products each day or weekly, such as milk, cheese, or yogurt.

* Eating moderate amounts of poultry and eggs every 2 days or weekly.

* Limiting red meat to only a few times a month in very small amounts. For example, a serving of meat is 3 ounces. This is about the size of a deck of cards.

* Limiting sweets and desserts to only a few times a week. This includes sugar-sweetened drinks like soda.

* The Mediterranean diet may also include red wine with your meal—1 glass each day for women, and up to 2 glasses a day for men.

TIPS FOR CHANGING YOUR DIET:
Here are some things you can do to switch from a traditional Western-style diet to a more Mediterranean way of eating.

* Dip bread in a mix of olive oil and fresh herbs instead of using butter.

* Add avocado slices to your sandwich instead of bacon.

* Have fish for lunch or dinner instead of red meat.

* Brush it with olive oil, and broil or grill it.

* Sprinkle your salad with seeds or nuts instead of cheese.

* Cook with olive or canola oil instead of butter or oils that are high in saturated fat.

* Choose whole-grain bread, pasta, rice, and flour instead of foods made with white flour.

* Add ground flaxseed to cereal, low-fat yogurt, and soups.

* Cut back on meat in meals. Instead of having pasta with meat sauce, try pasta tossed with olive oil and topped with pine nuts and a sprinkle of Parmesan cheese.

* Switch from 2% milk or whole milk to 1% or fat-free milk.

* Dip raw vegetables in a vinaigrette dressing or hummus instead of dips made from mayonnaise or sour cream.

* Have a piece of fruit for dessert instead of a piece of cake. Try baked apples, or have some dried fruit.

* Use herbs and spices instead of salt to add flavor to foods.

A dietitian can help you make these and other changes to your diet. You can find information about the Mediterranean diet, recipes, and sample menus online and in cookbooks or videos.

STAYING ACTIVE:
The Mediterranean diet isn’t just about eating healthy foods. It’s also about being active. So try to get at least 2½ hours of moderate aerobic activity a week. It's fine to do blocks of 10 minutes or more throughout your day and week.

Choose exercises that make your heart beat faster and make you breathe harder. For example, go for a swim or a brisk walk or bike ride. You can also get some aerobic activity in your daily routine. Vacuuming, housework, gardening, and yard work can all be aerobic.

Author: Eileen Ellig Last Updated: February 11, 2010
Medical Review: Kathleen Romito, MD - Family Medicine
Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
emoticon

Edited by: REBECKY44 at: 5/24/2010 (19:36)
*♥´¨)
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(¸.•♥´ (¸ ;.•♥Becky ♥•

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust your actions."
~~~""~~~
West Highland White Terrier
Team Leader
teams.sparkpeople.com/westhighland

~~~""~~~


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