What Is the Mediterranean Diet?
The Mediterranean diet is the food traditionally consumed by people in the Mediterranean region. It is not a scheduled list of diets; rather, it is a generalized eating pattern. When keto and paleo diets are trending, the Mediterranean diet is a quality one that can stick to for a long time. People from different languages and cultures have modified their diet with their unique touch.
Are They Casting Any Magic Spell or Drinking Magic Portions to Live Longer?
The popularly known Mediterranean countries are France, Spain, Italy, Egypt, Morocco, Israel, Libya, Turkey, Greece, Bosnia, etc. People living in these countries are found to have a longer lifespan. This tells us that they are healthier. Not. It is their super-special Mediterranean diet that is making centenarians. They have the nature of sharing food with friends and family and enjoying life. This is helping them to be more socially stable.
What Are the Special Features of the Mediterranean Diet?
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the weight loss goal will be achieved.
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Easy to follow. do not have to come out too much from the comfort zone.
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Foodies do not have to worry. It has both vegetarian and non-vegetarian diets. If a fish lover, then the feast is theirs.
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do not have to obsessively calculate the calories.
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Gym freak out? Just Jazzercise along with the Mediterranean diet.
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If so a wine lover, have it all 365 days (Remember to have only a tiny glass).
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will become free from obesity and diabetes.
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The cardiac problems will be on the opposite pole.
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If skipped breakfast, please note a Mediterranean breakfast can be had as a heavy brunch.
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Increases longevity by changing the micro-organisms of the gut.
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Reduces muscle weakness in older people.
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The risk of Alzheimer's and Parkinson’s disease is reduced.
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Reduces the risk of stroke in women.
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Reduces dementia and improves cognitive ability.
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Rheumatoid arthritis can be cured as this diet is rich in omega-3 fatty acids.
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Cures depression.
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Improves the sleeping pattern.
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Boosts the brain function.
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Anorexia (the fear of gaining weight) will not be on the side.
What Does the Mediterranean Diet Food List Include?
It includes vegetables, fish, meat, grains, wine, olive oil, cheese, yogurt, poultry, bread, pasta, rice, potato, legumes, nuts, fruits, avocados, and oranges.
Mediterranean diet menu has:
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High Quantity Foods: Fish, fruits, vegetables, strawberries, grapes, and apples. The concentration of mercury and other toxic substances will be higher in larger fishes. It is better to avoid bigger fishes like king mackerel, shark, etc.
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Moderate Quantity Foods: Dairy products, cheese, yogurt, sweets, candies, etc.
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Low Quantity Foods: Lamb, pork, and beef (red meat). It is better to replace it with fish or poultry. Red meat is known to cause cardiac problems and diabetes. Hence, it is recommended to take in very few quantities.
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Prefer whole grain breads, tomatoes, cheese and olive oils for breakfast.
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For dinner, preferably steamed mussels, asparagus can be taken.
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Lunch should consist of mozzarella cheese, roasted broccoli, onions, peppers, and carrots.
What Is Jazzercise?
A jazz + exercise = jazzercise. Jazz is a dance form popular in the United States of America. It was started by Judi Sheppard Missett in 1969. It is mostly like a dance party that fuses kickboxing, cardio, hip-hop, and yoga. This high-intensity combination has music in the background, and this makes it more enjoyable. Burning 800 calories is possible in 1 hour.
Senior citizens can benefit, too. do it for fun or submit the heart and soul. Either way, will lose fat if have a Mediterranean diet on hand. This jazzercise can help reduce belly fat.
What’s the New Trend With Red Wine?
Wine is known to be a part of the alcohol family. So, it would have been a definite "no" for many teetotaller boys and girls. Health experts consider the consumption of wine in very few quantities to be a perfectly fine thing to do. They even recommend it in a few diet regimens. Women taking one glass of wine and men taking two glasses of wine every day have many health benefits. Proanthocyanidins present in the wine may reduce oxidative damage in the body. It is rich in antioxidants and is excessively good for the skin, heart, and blood vessels.
According to an old saying, “Too much of anything is good for nothing.” So it is wise to consume alcohol considering the ill-effects and addiction factors.
Why Do Doctors Recommend Olive Oil?
The term oil has been a silent alarm for obesity. But that is not the case with olive oil. Consuming foods rich in olive oil has not shown any association with obesity. Olive oil contains saturated fat, omega-3 and omega-6 fatty acids. Most of it is a mono-saturated fat called oleic acid. Here are the health benefits:
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Reduces inflammation. Chronic inflammation is known to be a source of many conditions such as diabetes, obesity, arthritis, and heart diseases.
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It can work against the genes causing cancer, as it has anti-cancer properties.
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It has an antioxidant property. It protects the cells from free radicals and slows down the damage. These antioxidants can protect us from many chronic diseases.
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Reduces the risk of stroke.
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Shields from several heart diseases.
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It lowers blood pressure.
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Using extra virgin olive oil can kill a few antibiotic-resistant bacteria in the stomach.
What Are the Difficulties?
This nutrient-rich diet might not be economical all the time. Following the Mediterranean diet requires fresh food to be cooked all the time. This may be difficult for the office-going population. Sodas, pastries, refined oils, and foods should be completely avoided. What to eat and how many calories to eat are personal choices, and based on the weight loss target, a person can customize his Mediterranean diet plan.
Conclusion:
The Mediterranean diet is renowned for its emphasis on fresh fruits, vegetables, olive oils, and fish. It aims to promote a heart-healthy diet to reduce chronic disease and improve overall health. However, other factors like lifestyle modification and genetics interfere with the outcome of the diet. There are numerous ways to incorporate whole grains, fruits, Vegetables, and olive oil in day-to-day life.
