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I'm just starting the Mediterranean diet for weight loss and health. It's a great way to eat -I eat Mediterranean but with sweets, and lots of other stuff. I have to cut down on meat, white bread, sweets. I have a question - Tomorrow I'm having a guests for dinner - can you give me suggestions for dinner?
The Pros and Cons of the Mediterranean Diet
ďTo conquer oneself is a greater task than conquering othersĒ
I am going to show this to the
diabetic counsellor on tuesday
even though i lost 8lbs in january -- 22nd was when i got weighed at dr office
following my -- AIC 6.7 glucose test i found out --on jan 6
she met me for 1 hour but only said to me 1200 cal /day -- 100 -150 g carb
pretty much all she said then took off on vacation till i see her on feb 4 -- nice huh
so i been struggling all month -
1000 -1200 cal
105 g protein 105 g carb
40 g fat 30 g sugar
1200- 1500 sodium
------------------------only have 2 - 3oz of protein of meat per meal
snacks 3 of them throught day -- usually p butter 1tbsp with celery
or a cheese stick with apple -- sometimes rice cake --
but i rarrely get up to 1200 cal without going over the other numbers --
this might be a better menu plan - to follow
i dont use the word diet -- cuz it has the word die in it LOL
It is what is
We are fools to think we got any control over anything
your destiny is already written....
Yep, I just read it again...
copied it into a document and underlines, highlighted and reminded...
Doing better with less red meat but still heavy on chicken and turkey and gotta have my egg every day ... this was recommendation for adrenal fatigue years ago and I am afraid to let it go ... but learning more bean dishes weekly and trying them for breakfast few times a week.
Fruit and more veggies ... happy with results and no severe hunger attacks.
Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!
Just re-read this summary ... I think it is excellent, simple, and always good to review.
I love the ease of enjoying this diet plan and getting more healthy in general. Still having trouble letting go of my read meat in particular. But as digestion system gets better with bens, the hunger for meat decreases. Time and time....keep working t helth and helth will work or us!☺
Linda F in WA state
*John 10:10b Jesus came to give me life,
an abundant life!
Resamarie, Thanks for your summary of the diet. I am new to it, after having some bad results with Atkins. I like what you've said and want to read more. Do you recommend any books that talk about eating this way as a method of losing weight? Glenn
WOW, this is an excellent summary! Thank you for posting this.
MEDITERRANEAN DIET - TOPIC OVERVIEW - From Healthwise, February 04, 2011
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 Alzheimerís 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 whatís 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 mealó1 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.
The Mediterranean diet isnít just about eating healthy foods. Itís also about being active. So try to get at least 2Ĺ 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
~ 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