Mediterranean Diet Benefits

A life that is long and free of disease and suffering is what we all want. But with the stresses inherent in modern living and the obscene levels of processed food consumption these days, it seems that this is more of ideal rather than the norm. In the Mediterranean, however, people have long been enjoying higher life expectancy rates and excellent overall health. This is mainly attributed to their diet that is commonly composed of plant-based foods like fruits, vegetables, whole grains, nuts and legumes. Fish rather than red meat is preferred with moderate amounts of red wine taken at every meal. Greek cuisine also has a high fat content, but since it comes mainly from olive oils, it's a monounsaturated fatty acid that is good for heart health. As a result, the benefits of the Mediterranean diet have been well-documented
One of the most important benefits of this diet, as has been mentioned countless times, lies in the area of cardiac health. Mediterranean populations, it was found, have consistently lower levels of heart disease compared to the rest of the Western world, most notably Americans. A 1995 study placed recent heart attack sufferers on the Mediterranean diet for two years. They had significantly lesser rates (about 70% less) of heart attacks. Their blood pressure, triglyceride, cholesterol and LDL cholesterol levels had stabilized to the point that most on the study were actually living longer lives. This is not surprising considering the fact that the Mediterranean diet is rich in mono unsaturated fatty acids that have been proven to lower risks associated with cardiac problems. Besides, any diet high in fish also protects the heart with its omega-3 content. Closely related to the prevention of heart disease is diabetes prevention. Those who follow the Mediterranean meal plan lower their risk of developing type II diabetes due to the anti-inflammatory action of the healthy fats that figure heavily in the diet.

The Mediterranean diet consists primarily of fresh, healthy plant food like whole grains, vegetables, fruits, nuts, legumes, olives, fish and seafood. They combine this with reduced amounts of red meat and dairy products.

The Mediterranean diet is more nutritious because foods are less processed. Processing food, and even cooking it, deprives it of nutrients. But in a traditional Mediterranean diet, most foods are eaten raw or lightly cooked. When red meat is served it is usually trimmed of excess fat. The overall diet provides plentiful fiber, healthy fats, vitamins, minerals, protein and essential fatty acids required by the body to maintain health and prevent chronic illnesses like heart disease and cancer.
Another notable aspect of the traditional Mediterranean diet is that not every meal contains animal flesh (i.e. meat or fish). There are commonly days with no animal flesh being consumed at all. On these days, the protein portion of the meal is derived from things like beans, nuts, seeds and eggs. Although eggs are still animal products, recent research indicates that eggs do NOT increase blood cholesterol as scientists and doctors used to believe. Another modern day alternative to meat is tofu which comes from soy beans. While this is not a part of the diet, it would certainly be a worthwhile addition to it.
All of these things result in the Mediterranean diet being high in monounsaturated fatty acids, otherwise known as M.U.F.As which are healthy fats. Diets containing M.U.F.As (and polyunsaturated fats, or P.U.F.As) rather than saturated and trans fats, tend to provide certain health benefits including reduced risk of:

• Heart disease
• High Cholesterol
• Stroke
• Cancer
• Type II Diabetes
• Parkinson's Disease
• Alzheimer's
• Depression
• Metabolic syndrome

Lets take a closer look at these.
Reduced risk of heart disease and high Cholesterol
High levels of saturated fats result in increased cholesterol in the bloodstream. Over time, the cholesterol attaches to the walls of arteries causing a narrowing of the arteries that can lead to blockages, heart attacks and heart disease. Quite clearly, the reduced amount of saturated fat in traditional Mediterranean diets results in lower cholesterol levels. In some cases, high cholesterol is hereditary and is caused by the liver producing too much. A healthy diet containing high amounts of Omega 3 fatty acids is proven to actively combat this issue and can have a significant lowering effect on cholesterol levels.
Reduced risk of Stroke
A Columbia University Medical Center study in which researchers followed 712 participants over a six year period discovered that participants who followed a moderate Mediterranean diet were 21% less likely to experience a stroke. Participants who followed a strict diet were 36% less likely to experience a stroke.
Reduced risk of cancer
According to a study by the Department of Clinical Sciences, University of Las Palmas de Gran Canaria, Spain: "There is a 'probable' protective role of the Mediterranean diet toward cancer in general." A National Cancer institute study of 500,000 people found that people who consumed more than 4 oz (113g) of red meat daily were 30% more likely to die from ANY cause over 10 years than those who consumed less. Sausages and processed meats increased the risk even more.
Reduced risk of Diabetes
Consumption of complex carbohydrates and high fiber foods reduces the Glycemic Index of foods and low GI foods prevent spikes in blood sugar levels. So a low GI diet such as the Mediterranean diet tends to prevent diabetes... See the section on Metabolic syndrome below
Reduced risk of Parkinson's & Alzheimer's
Some studies indicate that people who adhere to the Mediterranean diet have lower rates of Parkinson's and Alzheimer's diseases. Researchers are unsure why this is the case but they believe that healthy food choices improving cholesterol, blood sugar levels and blood vessel health may be the cause.
Reduced risk of Depression
British Researchers studied depression and diet in more than 3,000 middle-aged office workers for five years. Their findings indicated that people who ate a diet high in processed meat, chocolate, sugar, fried food, refined cereals and high-fat dairy products were more likely to suffer depression. But people who ate a diet rich in fruits, vegetables and fish similar to a Mediterranean diet were less likely to suffer depression. Their findings support other research that has found that healthy diets can protect against disease.
Reduced risk of Metabolic syndrome
Many overweight and obese people suffer from a condition called Metabolic Syndrome. Metabolic syndrome is a group of conditions - high blood pressure, a abnormal blood sugar levels, excessive body fat around the waist or abnormal cholesterol levels - that occur together. These increase the risk of heart disease, stroke and diabetes. People on the Mediterranean diet have been found to be less likely to be overweight, thus reducing incidence of this condition.
So, as you can see, adopting a traditional Mediterranean diet has many worthwhile health benefits. It has even been found to reverse many chronic diseases such as type II diabetes, high blood pressure, angina and even improving mobility in people who suffer from arthritis. So maybe it's time you tried this delicious, healthy diet!

Fish Oil, Omega-3 Fatty Acids, Alpha-Linolenic Acid - See How They Run

Getting enough omega-3 fatty acids from diet alone can be tough. There are sources that can provide these essential nutrients but eating enough of these foods can sometimes be overwhelming. Fish Oil, some nuts (English Walnuts), and vegetable oils such as flax seed oil, canola oil, olive oil, and soybean oil are all great sources of EPA, DHA, and ALA. These are the three blind mice of omega-3 fatty acids.
It is common knowledge that omega-3 fatty acids, when included in a healthy diet, reduce triglycerides, help lower blood pressure, prevent hardening of the arteries, reduce the risk of heart attacks, and lower blood pressure. However, overdoing this wonder of nature causes some harmful effects such as increased blood clotting times. Increasing the amount of foods to achieve the beneficial effects of fish oil is even more difficult due to the risk of environmentally contaminated fish.
After years of study, thousands of medical trials and a preponderance of anecdotal evidence, more than 100 medical conditions respond to treatment with supplemental omega-3 fatty acids. However, these are the top 5 medical conditions treated most consistently with supplementation: Primary Cardiac Disease Prevention, Rheumatoid Arthritis, Atherosclerosis, Depression, and Cancer Prevention. Although there are plenty of stories that suggest these conditions benefit from the inclusion of fish oil supplements, testing continues to occur all over the world to unlock these benefits.
One of the major problems with the Western or American diet is the consumption of omega-6 fatty acids is typically more than 10 times the intake of omega-3 fatty acids. Omega-6 fatty acids compete with omega-3 acids for conversion in the body. Increasing the amount of omega-3 fatty acids in the diet or by supplementation and decreasing the consumption of omega-6 fatty acids can help to offset this imbalance. The normal 18 year-old and older adults should eat some type of fatty fish at least twice per week according to the American Heart Association (AHA). Catfish, mackerel, tuna, anchovies, striped sea bass, herring, lake trout, and salmon are great examples of the type of fish that can provide high levels of omega-3 fatty acids. Plant sources of ALA such as flax seed oil, canola oil, and walnuts are an important part of the over all diet plan.
The Food and Drug Administration (FDA) does not strictly regulate nutritional supplements and herbs so the user must carefully evaluate the purity of different products. Any side effects from the addition of a supplement should be addressed by a healthcare professional. The FDA generally regards the addition of up to 3 grams of omega-3 fatty acids to an adult diet as safe. Diabetics should be careful as they may experience increases in blood sugar levels. Stomach upsets are common when beginning supplementation with fish oil. "Fish Burps" are a common side effect also. These effects are reduced by taking supplements with meals and by slowly increasing the dosage over time. Because of high levels of contamination in many open water species of fish, the purity of your supplements remains one of the highest considerations when deciding on the brand of supplementation that you choose.
The benefits of taking fish oil to increase health and reduce the effects of aging has been proven by looking at the diets of people who routinely have high levels of omega-3 fatty acids in their native diet. Most western cultures require additional supplementation to meet the needs of modern life. Take the time to learn about the benefits of supplementing your diet with fish oil. Your life will improve when you increase the amount of omega-3 fatty acids in your diet. Find the right product, take the right amount, and reap the benefits of fish oil today.

The Nordic Diet by Trina Hahnemann

The Nordic diet reflects the traditional cuisine and agriculture of the Scandinavian nations Sweden, Finland, Norway and Denmark. Health researchers looking for ways to reverse the growing dominance of unhealthy convenience foods claim the Nordic diet is as healthy and delicious as the highly praised Mediterranean diet, according to the Telegraph. By highlighting and endorsing this cuisine, the researchers hope to improve the eating habits of people who live in climates less suited to hot-weather, Mediterranean crops.

Obesity and other diet-related health problems are on the rise worldwide. In response, many health experts are working to identify healthy world cuisines that can potentially combat this trend, according to Cambridge Journals. The Mediterranean diet is the most widely recommended regional cuisine, but the Nordic diet also shows great promise. This is a good thing for people living in colder climates, who might otherwise have to transport Mediterranean crops long distances, a process that results in lost nutritional value and, often, reduced flavor.

Rules
Touting itself as being comparable to the Mediterranean diet, the Nordic diet is all about eating healthy, seasonal food.
This book encourages you to:
Exercise everyday
Avoid junk food
Eat more fruit and veg
Eat whole grains
Reduce fat
Eat more fish
Drink more water
Avoid sugar
The key foods included in this diet are grains, vegetables, fish, organic and free range meat, berries and herbs.
The book includes diet rules, daily meal guidelines and lots of tasty looking recipes; our favourite recipes include leek and goat feta tart on rye pastry and rhubarb and strawberry tart. Breads, vegetables and meat feature highly in the recipes which means you are unlikely to ever be hungry, an unusual side effect of a weight loss diet!
Pros
This feels less like a diet and more like a great recipe book with healthy meals, which just happens to come with a few healthy-eating rules. This is a good choice if you’d like to lose weight, but you still want to enjoy your food.
Cons
The recipes aren’t overly complicated, but you do need the time to source fresh ingredients. You also need to enjoy cooking or be able to buddy up with a house mate who does; otherwise this diet is a no-no.

How an Alkaline Diet Works?

An Alkaline pH diet is a popular choice for people who want to achieve optimum good health. However, many people don’t actually understand this diet or how it works. The concept is actually fairly simple, instead of focusing on foods that are high in sugar, fat, and cholesterol, an alkaline diet primarily consists of fresh fruits and vegetables, healthy whole grains, wholesome protein sources such as soy, beans and legumes, and healthy oils such as canola, olive and flax seed. These foods may be either alkaline or acidic in their natural state, but they all produce what is termed as an “alkaline ash” once digested and metabolized by the body. When the body’s pH is kept at a slightly alkaline level, all the systems can work more efficiently.
Understanding the Effects of the Body’s pH Level.

The pH level of the body has the ability to affect every single cell of the body. When the blood has an alkaline pH instead of an acidic pH, it will have a positive effect on how every bodily system functions. The brain, circulatory system, nerves, muscles, respiratory system, digestive system, and reproductive system can all benefit from a proper pH level. On the other hand, when the pH of the body is too acidic, it is susceptible to many diseases and problems. Weight gain, heart disease, premature aging, fatigue, nerve problems, allergies, muscle disease and cancer are all more prevalent when the body’s pH is not optimal. Because these problems are all more likely to occur when the body’s pH is too acidic, it makes good sense to eat a pH diet rich in alkalizing foods. The primary goal is usually to eat approximately 75-80% alkaline foods along with only about 20-25% acidifying foods. If this level is maintained in the diet, the end result is a slightly alkaline pH in the body, which is perfect for optimum good health.
Choosing Foods for an Alkaline Diet

It’s actually quite easy to eat a pH diet rich in alkaline-producing foods. Most fresh fruits and vegetables are excellent choices. Red meat is not a good choice, but you can add plenty of protein to your meals by using soy products, delicious beans, legumes, and nuts such as almonds. You should eliminate unhealthy fats from your diet, but you can use good fats such as olive, canola, and flax seed oil. High fat dairy products should be avoided, but you can drink soy milk and goat’s milk. Cheeses made from soy milk and goat’s milk would also be good choices. Replace the empty calories of soda with delicious iced herb tea, green tea and lemon water. Coffee should be avoided, but you can drink hot herbal or green tea. Replace pasta with healthy whole grains such as wild rice, millet and quinoa. When sweetening your foods, focus on natural products such as raw sugar, Stevia and maple sugar. As you can see, you’ll have many nutritious choices that are both delicious and high in alkalizing properties.

To discover how the alkaline pH diet works & why alkaline foods are highly recommended for your health, visit: The Acid Alkaline Diet.

Improve Your Diet With Seeds!

Seeds are a bit like eggs in the animal kingdom – rich in protein, oils and other nutrients needed for the plant to survive until it can grow roots to get nourishment from the soil. Compared with lean beef, sunflower seeds supply nearly twice as much protein, and Brazil nuts provide about three times more of the amino acid methionine – needed for your liver’s detoxification work. Brazil nuts are also the richest source of selenium.

Many seeds, especially nuts and sunflower seeds, also contain much arginine, an amino acid which boosts the blood vessel relaxer nitric oxide. Nitric oxide helps to control blood pressure and relieve angina. Peanuts yield four times as much arginine as eggs.

Lentils and beans are not rich sources of methionine or arginine, but are an excellent source of the amino acid lysine, which helps protect us from viruses and turn fat into energy; so it’s a good idea to eat a variety of seeds rather than relying on just one or two types for your protein.

Unlike meat, unprocessed seeds have many extra benefits: healthy oils, B vitamins, magnesium and fibre. Cocoa powder, oats, unrefined wheat grains, nuts, sunflower and sesame seeds and soya beans are some of the best sources of magnesium, which is often lacking in the modern processed diet.

Polyunsaturated oils are vital for cell membranes, which allow nutrients into cells and waste products out. They also help keep our red blood cells flexible enough to pass through narrow blood vessels and nourish parts of our body such as eyes and ears which are hard to reach. Borage, evening primrose and flax seeds contain exceptionally active oils and are made into supplements.

Healing seeds

Fenugreek
Researchers have found that fenugreek seeds can make insulin work better in diabetics. Fenugreek seeds also contain a lot of mucilage, and once ground up and soaked in hot water they can be consumed to soothe the digestive system. In Chinese medicine fenugreek seeds are used as a yang tonic to support the energies of the kidneys, heart and digestive system.

The humble pumpkin seed
Plant oestrogens are good for women, and pumpkin seeds are good for men.. They are best known as a treatment for enlarged prostate, and can also treat worms. Like nuts and sunflower seeds, pumpkin seeds promote good prostate health with their rich supply of protein, zinc and essential polyunsaturated oils. But one of the oils in pumpkin seeds, known as delta-7-sterol, is particularly useful as it can both block the uptake of and mimic a male hormone known as dihydrotestosterone (DHT) which is thought to be undesirable..

Celery seeds
Celery seeds contain coumarin, a substance that helps to release water retention. Arthritis is often painful because of the pressure caused by fluid retention (swelling) around a joint, and celery seeds are one of the very best remedies for this condition. They are also a good source of natural plant sodium. Dr Nadya Coates, author of A Matter of Life, believes that plant sodium reduces irritation by neutralising the harmful effects of the inorganic sodium found in salt.

Caraway and Fennel seeds
These help to counteract flatulence and intestinal spasms, and are often added to cabbage dishes or made into a tea.

With all this good news about seeds, are there any disadvantages? The answer is yes. Raw seeds contain a number of mild natural toxins to protect them from predators, including:
– Lectins, if these are absorbed into your blood they make cells clump together
– Phytic acid, which binds to minerals in our food, making it harder to absorb them
– Enzyme inhibitors, which partly deactivate our digestive juices and force our pancreas to work harder
– Goitrogens, which are not good for our thyroid.

Cooking helps to break down some of these toxins. For instance some poisonous lectins found in beans are deactivated by fast-boiling the beans for ten minutes. Baking wholewheat flour with yeast reduces phytic acid. Soaking or cooking raw grains helps to reduce enzyme inhibitors. The Swiss never eat muesli without soaking the grains in liquid for a few hours..

But by far the best way to deactivate most seed toxins is to sprout the seeds. This not only reduces toxins but makes the seeds much more nutritious.

As seeds begin to germinate, enzymes break the protein down into free amino acids, which are easy to absorb. Lectins, phytic acid and enzyme inhibitors are reduced to much lower levels. Starch is turned to sugar, oils are reduced, vitamin C is created, and B vitamins rise. What does this mean? Sprouted seeds are an excellent source of highly digestible protein, carbohydrate, vitamins and minerals. Since many people today suffer from nutritional deficiencies and bowel problems due to poor digestion, they are strongly recommended to turn to sprouted grains and pulses rather than their unsprouted counterparts. Experiments carried out on rats have shown a healing effect on colitis.

And here’s some more exciting news. Research carried out at research centres has found that three-day-old sprouts of broccoli and cauliflower seeds contain large amounts of a substance known as sulforaphane, which protects against cancer. But for fenugreek, pumpkin, celery seeds etc., it is not yet known whether sprouting would enhance or perhaps reduce their therapeutic properties.

Sprouting methods
Popular seeds for sprouting include green or brown lentils, mung beans, radish and alfalfa seeds and chickpeas. Seeds intended for planting in the garden may have been treated with chemicals, so for sprouting purposes it is best to buy either organic seeds, or seeds intended for human consumption. Be careful to wash organic seeds from garden suppliers. They have been known to carry harmful bacteria.

Put a handful of seeds in a jar, add plenty of water, and leave to soak overnight. The next day tie a piece of nylon from an old pair of pantyhose securely around the neck of the jar and pour away the water through this material. Leave the seeds in a warm place, and twice a day pour in more water to rinse them, then drain again. Sprouted lentils and beans can be consumed when the sprout is about ¼ inch long but alfalfa seeds are usually sprouted until they about an inch long and used in salads and sandwiches.

How to Start Losing Weight?

With a perfect mindset you can start losing weight or better than that you can manage to lose or maintain your weight by controlling your desires. This is all up to you! All you have to do is to realize that your life can be better and not to accept it as it is, because if you do that you will never find a way to solve your weight problems.
In order to do start you need to take action. Quite simple. You should balance your activities with the proper amount of rest. All experts from this domain would agree that regular exercise along with the proper amount of rest may actually add years to the life span. The authorities agree that this new data is going to shatter many of the myths about aging and physical performance.
Laughter is one of the best things for your mental and physical state. It is proven that people are naturally attracted to someone who has a good sense of humor.
The true secret about how you can loss weight and gain life is to make small changes each day and you will slowly lose those extra pounds. The key for this is to forget about instant results and settle in for the long run.
You should take into consideration your abilities and any limitations you might have, such as your fitness level.
One of the best ways to lose weight and gain life is to keep track of how many calories you eat. Many online resources can be found to be used to count your calories for the day , and a great suggestion would be write down what you eat and drink each day.
Also calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, or anything, throughout the day. This helps you keeping a daily activity journal or you could even wear a heart rate monitor that calculates burned calories. The most basic and true thing about weight loss is you need to be burning more calories than taken in on a daily basic
Another important thing is also to calculate your BMR (basal metabolic rate). BMR represents what your body needs to maintain normal functions like breathing and digestion. This is the minimum number of calories you need to eat each day. You should also keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you go along.
Plan a reduced-calorie diet that includes a variety of nutritious foods. For your nutrition eat as my fruits, vegetables, low-fat dairy products and lean sources of protein, such as egg whites, beans and lentils. Also try to eat healthy sources of fat, such as olive oil and avocados. Daily calorie needs to be varied, based on your gender, activity level and age, according to AHA( American Heart Association). Its always best to consult your physician for any major changes to your diet.
As a conclusion you've got to constantly change and experiment, until you find the right formula for you. The three main keys are Mindset, Diet, and Activity. It's very important not to settle for anything you're not happy with, keep moving forward, and keep taking action, because it will pay off!

Lose Weight and Improve Your Parenting Abilities

If you are a parent of young children, you will know how exhausting it can be looking after kids and this is especially true when you are overweight.

People who are overweight are more likely to be depressed and this will translate to their children and affect the bond between them as an unhappy parent often results in an unhappy child.

Parents with newborn children can find it difficult to form a bond with their son or daughter if they are deeply depressed as they will be focusing too much of their energies on negative impulses rather than concentrating on their young offspring.

Overweight mums and dads often miss out on the simplest activities with their children such as kicking a ball around the garden because they do not have the mobility or energy to do so.

Obese parents sometimes feel like they are embarrassing their children when they turn up at social situations like picking them up from school and this can put pressure on their relationship.

If any of these problems sound familiar to you, then it sounds like it may be time to lose weight and tackle your approach to eating and exercising once and for all in order to improve your parenting skills forever.

The great thing about starting a weight loss programme is that you do not have to do it on your own because you can involve family members who can encourage and support you to achieve your goal.

It is advisable to start slowly and this can be done by going on walks with your family as gentle exercise is the best way to being a weight loss plan as you are more likely to banish the bulge on a permanent basis if you lose weight gradually.

Once you start to feel the effects of your exercise benefiting your body then you may want to develop your regime by going to the gym or taking part in solo or team sports such as golf or tennis, which can also be done with family members.

Including your children in your weight loss programme as much as possible will help you improve your relationship with your kids as you will be spending more time with them.

Regular exercise should be just one part of your weight loss regime as you will also need to tackle your diet and try to incorporate more fruit and vegetables as well as fish in your meals.

Slimming supplements like fat burners work best with regular exercise and a balanced diet and can help people lose weight fast.