* an extensive intake of fruits, vegetables, bread and cereals, potatoes, beans, nuts and seeds * olive oil is a source of mono-unsaturated fat - common to the Mediterranean area * some dairy products, fish and even poultry are consumed in sparing to moderate amounts, and some red meat(not much) * eggs are consumed in low to moderate amount say 1 to 4 eggs a week * fortunately wine is acceptable but in low quantities ie. 1 - 3 glasses per day
A good question to ask is - Does a Mediterranean-style diet follow American Heart Association dietary guidelines?
Mediterranean-style diets are often close to US dietary guidelines, but not exactly.
People who follow the average Mediterranean diet eat less saturated fat than those who eat the average American diet. In fact, saturated fat consumption is well within US dietary guidelines. More than half the fat calories in a Mediterranean diet come from mono-unsaturated fats (mainly from olive oil). Mono-unsaturated fat doesn't raise blood cholesterol levels the way saturated fat does.
The incidence of heart disease in Mediterranean countries is lower than in the United States. Death rates are lower, too. However there are some who feel this may not be entirely due to the diet. Lifestyle factors (ie. more physical activity and extended social family support structures) may also play a part. At this stage this is just a theory. However the research tells all - the diet has existed for umpteen years.
If you would like further proof of the mediterranean diet benefits resulting from research and qualified researchers you could try visiting http://content.nejm.org/cgi/content/short/348/26/2599 or http://my.webmd.com/content/article/67/80070.htm. Both of these sites give good 'food for thought'(excuse the pun).
"Olive oil plays a central role, but it is not alone," says Dimitrios Trichopoulos, MD, PhD, of Harvard School of Public Health.
"It's among the divine mix of several factors that, when used in combination, help provide strong evidence of something that is very important -- eating the proper diet can significantly reduce your risk of early death."
He and researchers from Greece studied some 22,000 adults, aged 20 to 86, from all regions of that country; most previous studies tracked only older people who were more likely to die during the study. The participants answered detailed questionnaires about their eating habits throughout the four-year study. Then they were rated on how closely they followed the key principles of the Mediterranean diet.
Sticking to the Mediterranean diet cut the risk of death from both heart disease and cancer. For every two points higher on this 0-to-9 scale -- with top numbers going to those most closely following the Mediterranean diet -- the death rate dropped by 25%.
The findings by Trichopoulos may also help explain why Asians, who typically use these other cooking oils, also have lower disease and death rates. Although they rarely use olive oil, they traditionally follow other principles of the Mediterranean diet -- lots of produce, legumes, nuts, and minimally processed grains, with little saturated fat.
"The message remains the same, and is consistent with other findings: A diet lower in saturated fats and higher in monounsaturated fats, and potentially, polyunsaturates, will result in better health outcomes," says Alice H. Lichtenstein, DSc, of Tufts University and a spokeswoman for the American Heart Association.
"If the main message that Americans get is to just increase their olive or canola oil consumption, that's unfortunate because they will increase their caloric intake and they are already getting too many calories. What they need to do is eat more fruits, vegetables, and legumes and fewer foods rich in saturated fats."
Some of this information has been referenced from The New England Journal of Medicine, June 26, 2003. Dimitrios Trichopoulos, MD, PhD, professor of epidemiology, Vincent L. Gregory Professor of Cancer Prevention, Harvard School of Public Health, Boston. Alice H. Lichtenstein, DSc, senior scientist and director, Cardiovascular Nutrition Laboratory, Jean Mayer USDA Human Nutrition Researcher Center on Aging, Tufts University, Boston; spokeswoman, American Heart Association.
So in a nutshell, there is sound evidence that the Mediterranean Diet can help reduce heart disease, cancer, weight gain and of course reduce the risk of early death. However, it would be a mistake to think this outcome is based on the use of Olive Oil alone. The diet is diverse and allows for taste and creativity which is often lacking in most other diets. This alone warrants further investigation from those who seek a healthy, easy diet that has flavour and is fullfilling. Remember too that just as in all worthwhile diets, moderate level exercise should not be overlooked.
The Mediterranean way of eating, which is a diet plan featuring plenty of fresh fruits and vegetables, fish, olive oil, whole grains and red wine, can help you attain the perfect shape. The Mediterranean diet meal plan has also been linked to a healthier heart and a longer life span. Foods with refined sugar, red meat, and fatty dairy products are rarely consumed, if ever.
Centuries after the powerful gods shook things up, the Mediterranean style of eating still makes great sense as a diet because you get full on a lot of high-fiber, low fat foods that leave you feeling sated for much longer. The fruits and vegetables eaten as part of the Mediterranean way of eating are naturally low in calories, and are full of antioxidants and omega-3 fatty acids, things your body needs to create new and healthy cells.
The Mediterranean way of eating permits a higher fat intake than most weight loss diet plans, but it's healthy fat that comes from olive oil and nuts, which are rich in beneficial monounsaturated fats, and low in unhealthy saturated fats, like those found in ice-cream, cheese or beef.
Just remember that for higher calorie foods, like the olive oil, whole grains and red wing, you still need to focus on overall calorie intake and serving sizes. The secret to any successful weight loss diet is taking in fewer calories while still feeling satisfied.
When you feel full, it makes it a little easier to overcome cravings that many people who are trying to follow a weight loss diet endure. What good is a diet if you can't stick to it because your appetite is out of control? Before you start any weight loss diet, you will need to find a safe, effective method to eliminate your urges, cravings and appetite to overeat. Weight loss hypnotherapy is a wonderful tool to help you curb your cravings.
The average person experiences cravings and an urge to eat for two key reasons:
A. When you pair eating with any other behavior, the other behavior will trigger cravings and a compulsion to eat.
B. When you feel tension, you feel compelled to put something into your mouth for pleasure and relaxation.
Let's examine Part "A" first. Over 70% of the population learns much more quickly and easily by seeing, rather then by hearing. Think about it: If you have an urge to eat while watching television, it is because your mind recorded the video image of food in your hand, and then associated that image with the image of the TV. From that point, every time you watch TV, your unconscious flashes the image of the food in your hand, and you get a corresponding urge.
You've actually "programmed" your unconscious mind to make you feel cravings and urges as a "conditioned response" to watching TV. The same thing happens when you eat in your car or while on the phone, etc.
Lose weight hypnotherapy will eliminate the conditioned responses simply by reprogramming your subconscious mind to have it trigger unconscious images of you watching the TV without eating, and that will eliminate the urge to eat. It will also give you an urge to reject food in that scenario!
But what about Part "B"? Our sensations of anxiousness are created by our thoughts. If you think upsetting thoughts, you feel anxiety and upset. If you think happy thoughts, you feel happy and relaxed.
If you think an upsetting thought seated at your computer, your mind can associate that thought with the computer. Thereafter, when you are sitting at your computer, you have a conditioned response; your mind will flash to that upsetting thought and you will feel tense. Weight loss hypnosis can help you defeat these patterns almost immediately.
The techniques used in the most effective hypnotherapy programs are based on Neuro-Linguistic Programming (NLP). This technology works by using a person's existing thought processes instead of post-hypnotic suggestion.
Video weight loss self-hypnosis can program your subconscious to use negative thoughts as a trigger for tranquilizing thoughts. So if you start to think of something that is distressing, your unconscious will automatically change to a relaxing thought in a millisecond. You become calm, so there are no sensations of anxiety to set off your cravings. And without an appetite to overeat, it's much easier to lose weight and keep it off permanently.
Combining a sensible weight loss diet plan, like the Mediterranean style, along with weight loss hypnosis means you can finally beat your cravings to achieve the body of a Greek god or goddess.
Both Roy Barker & Alan B. Densky, CH are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Roy Barker has sinced written about articles on various topics from Careers and Job Hunting, Fitness and Movie Reviews. Publisher & author: Roy Barker. Roy has an indepth and long established background with the vitamins, minerals and health industry and has researched and experimented with many diets over a thirty year period. Roy is also the author of Safe and Easy Weigh. Roy Barker's top article generates over 74000 views. to your Favourites.
Alan B. Densky, CH has sinced written about articles on various topics from Lose Weight, detox diet and Health. Alan B. Densky, CH developed the use of video and received a U.S. Patent on the technology. His. Alan B. Densky, CH's top article generates over 2740000 views. to your Favourites.