how to live longer/healthier? mediterranean diet

 

Takeaways from video:

  • The study for med diet was conducted in “Crete”, a greek island.
  • Extra virgin Olive oil is the key.
  • Vegetables / Fruits based Diet
  • It is a very delicious diet
  • Smaller amounts of animal proteins

 


How to The Mediterranean Diet :

  • Consumption of  plant-based foods, includes fruits and vegetables, whole grains, legumes and nuts
  • Replacement of  butter with healthy fats such as olive oil and canola oil
  • Usage of herbs and spices instead of salt for flavouring purposes
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Drinking red wine in moderation (upto one glass per day is allowed/ optional)
  • Getting plenty of exercise
  • Cheese and yogurt are eaten regularly  but their intake falls between low to moderate amounts. Include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).

Takeaways from video:

This video gives an indepth detail to the ingredients that mek up the diet. Right from beans, cereals, greens, to vinegar.

 


Why?

  • Reduces risks of heart diesease
  • Has a  lower level of oxidized low-density lipoprotein (also called the bad cholestrol). A high level of bad cholestrol leads to generation cholesterol in your arteries.
  • Associated with a reduced risk of cardiovascular mortality even overall mortality. (Results of a study conducted on 1.5 adults adering to this diet).
  • Associated with a reduced incidence of cancer, and Parkinson’s and Alzheimer’s diseases.
  • May reduce risk of breast cancer in case of women.

 


Some Recipes to follow:

Breakfast Meals.

Salmon with Greek Yogurt, Lemon and Capers

Greek Meatballs in Tomato Sauce

Pancetta-fried eggs, chipotle hummus, Caprese pasta salad, and margarita pizza

Greek Salad, Beef and Eggplant

Medditeranean Quinoa Salad

 


Meal Prep Guide:

Solo Living| Meal Prep

30-Minute Mediterranean Meal Prep

A Simple Shopping list to help you Meal Prep

Sample Menu For a week. 

 

Until Next time, 

Goodbye.

whatsapp image 2019-01-03 at 2.47.16 pm


References:

Mayo Clinic

Oldways

Healthline

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