The Mediterranean Diet
We’ve all heard of the Mediterranean Diet. I don’t really consider it a diet but more of a feasible, easy to follow, healthy lifestyle that can be enjoyed on a daily basis. This way of life is inspired from countries situated around the Mediterranean Sea such as France, Greece, Italy, Spain and to a lesser degree northern African countries like Morocco and Tunisia. People in those countries have been found to have lower incidents of heart disease, cancer and diabetes than many of its counterparts in the western world. The country most people associate with the Mediterranean Diet is southern France.
Their diet is based on plant-derived food and fish. Think fresh, seasonal vegetables, fruit, whole grains, legumes (such as beans), nuts and seeds, fish and seafood, herbs and spices and lots of olives and olive oil. The diet also includes eggs, cheese, yogurt and poultry and limited amount of red meat. Meanwhile the diet excludes sugars, over-processed food, pop and other sugared drinks like processed juices. Contrary to many ‘fad’ diets, the Mediterranean Diets allows you to consume minimally processed grains like brown rice, pasta, quinoa and bread (can’t you just taste that freshly baked baguette, slowly dipped in a sumptuous olive oil and balsamic vinegar mix).
Oh, and the French do like their wine, so let’s not forget red wine containing resveratrol which has contributed to the theory of the ‘French Paradox’ (resveratrol are antioxidants which may help protect the lining of your arteries). The Paradox refers to a much lower incidence of coronary heart disease among the French despite their high consumption of saturated fats and cholesterol.
The Mediterranean Diet has been shown to be heart-healthy in many studies and weight loss could be a by-product of this lifestyle. It is debatable what the exact cause for that may be: perhaps the increased fiber intake, less consumption of red meat or the high intake of omega 3 rich olive oils. Research has demonstrated that this diet may maintain a naturally healthy cholesterol level and blood pressure.
Part of this Mediterranean lifestyle is physical activity (they walk and bike much more than North Americans) and eating meals in groups, with family and friends. Eating becomes a positive, social experience. While it is a relaxed, casual style of eating which may stretch over hours, the French rarely overindulge (overeat). Think about the other end of the spectrum, the fast food based ‘eat and run’, ‘work and eat’ and ‘TV dinners’ lifestyle that is prevalent in North America. The French way of consuming food becomes more of a conscious experience. You take your time and eat slower, savoring the meal and the moment.
There is no calorie counting with this diet. You ingest fresh, fiber rich food and lots of olive oil and garlic along with water, coffee and wine. That doesn’t sound so bad, does it?
