Dietary Guidelines For Americans 2010

A press release quotes the secretary of the US department of Agriculture, Tom Vilsack, as saying;

“The 2010 Dietary Guidelines are being released at a time when the majority of adults and one in three children is overweight or obese and this is a crisis that we can no longer ignore,” said Secretary Vilsack. “These new and improved dietary recommendations give individuals the information to make thoughtful choices of healthier foods in the right portions and to complement those choices with physical activity. The bottom line is that most Americans need to trim our waistlines to reduce the risk of developing diet-related chronic disease. Improving our eating habits is not only good for every individual and family, but also for our country.”

The purpose of the guidelines is to educate people with the findings of recent research into health and diet. They will be used to assist health and nutrition experts to create materials to educate the public and special groups like children. They will also be used to design and run nutrition programs, including the Federal nutrition assistance and education programs.

The core message of the dietary guidelines For Americans 2010 is about making healthy food choices, based on nutrient dense foods and drinks rather than calorie dense ones. What does this mean? Nutrient dense foods refers to foods that are vitamin and mineral rich. These foods are close to nature, eg; fruits, vegetables, nuts, seeds, fruit juice etc. Calorie dense foods are those which are high in sugar and calories and are processed until they have very few nutrients left. Eg. processed cereals like coco pops and fruit loops, processed snacks like crisps and cookies, processed meats like chicken nuggets, hamburgers, sausages and soda drinks. In America today, most people consume far too many calories and not enough nutrients. This causes them to be overweight while being badly under nourished and this leads to health issues like heart disease, stroke, type II diabetes etc.

But why would the the dietary guidelines For Americans 2010 suggest a traditional Mediterranean diet as an option? Because this diet is based upon fresh fruit, vegetables, seeds, nuts, fish and seafood with less red meat, sweets, poultry and dairy products than the normal American diet. They rarely eat processed foods and most foods are either raw or only lightly cooked. It is a diet which is high in vitamins, minerals, protein, anti oxidants and essential fatty acids like Omega 3 while being low in toxins and saturated fats that lead to a host of chronic health issues.

According to 1995-1998 heart disease death statistics there were almost 103 deaths per 100,000 population caused by heart disease worldwide. In the U.S. that figure was 106 per 100,000, The U.K. had 122 deaths per 100,000 and Australia, 110 deaths per 100,000. But four of the six LOWEST heart disease death rates belonged to Mediterranean countries;

1. France: 39.8 deaths per 100,000
2. Spain: 53.8 deaths per 100,000
3. Italy: 65.2 deaths per 100,000
4. Greece: 68.8 deaths per 100,000

People who enjoy a traditional Mediterranean diet are also less likely to suffer from cancer, depression, parkinsons disease and alzheimers. For more info and references visit Mediterranean Diet Health Benefits

Would you like a copy of the Dietary Guidelines For Americans 2010? You can download the guidelines at Dietary Guidelines. This link leads to the PDF version of the dietary guidelines for Americans 2010 where you will be able to save a copy or print the whole document using the pdf controls that appear when your cursor is at the bottom of the page.

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 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 often 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, peas, nuts, seeds and eggs. Although eggs are debatably still a meat product, recent research indicates that eating eggs does NOT increase blood cholesterol as scientists and doctors used to believe. Another modern day alternative to meat is tofu which comes from soy beans.

All of these things result in the Mediterranean diet being high in monounsaturated fatty acids, otherwise known as M.U.F.As which are health fats. Diets containing M.U.F.As (and polyunsaturated fats, or P.U.F.As) as opposed to saturated and trans fats, tend to provide certain health benefits including reduced risk of;

• Heart disease
• High Cholesterol
• Stroke
• Cancer
• Type II Diabetes
• Parkinsons Disease
• Alzheimers
• Depression
• Metabolic syndrome

Lets take a closer at these.

Mediterranean Diet Health Benefits

Mediterranean Diet Health Benefits – 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 (like in the picture to the right), 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. (See Reference 1)

Mediterranean Diet Health Benefits – 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. (See Reference 2)

Mediterranean Diet Health Benefits – 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. (See Reference 3)

Mediterranean Diet Health Benefits – 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 (See Reference 1 & 6)

Mediterranean Diet Health Benefits – Reduced risk of Parkinsons & Alzheimers

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. (See Reference 4)

Mediterranean Diet Health Benefits – Reduced risk of Depression

British Researchers studied depression and diet in mored 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. (See Reference 5)

Mediterranean Diet Health Benefits – 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. (See Reference 6)

References

1. Mayo Clinic – Mediterranean diet: Choose this heart-healthy diet option
2. ABC News – Mediterranean Diet May Be Key To Avoiding Stroke, Dementia
3. PubMed – Association between the Mediterranean diet and cancer risk
4. Mayo Clinic – Can a Mediterranean diet lower my risk of Alzheimer’s?
5. Mayo Clinic – Are depression and diet related?
6. Mayo Clinic – Metabolic syndrome

Mediterranean Diet Food List – Let’s Start Shopping!

The Mediterranean diet food list is derived from the eating habits of the Mediterranean people, namely those who live in Spain, France, Tunisia, Lebanon, Morocco, Greece and Italy. The diet of these people has remained pretty much unchanged for thousands of years. They are renowned for their consumption of healthy foods. And their health statistics support the healthiness of their lifestyle.

According to nationmaster.com heart disease death stats there were almost 103 deaths per 100,000 population caused by heart disease. In the US that figure was 106 per 100,000, The UK had 122 deaths per 100,000 and Australia had 110 deaths per 100,000. Interestingly, four out of the six LOWEST heart disease death rates were from Mediterranean countries; France: 39.8 deaths per 100,000, Spain: 53.8 deaths per 100,000, Italy: 65.2 deaths per 100,000 and Greece: 68.8 deaths per 100,000. This makes the average for these four countries 56.9 deaths per 100,000 which is just over half the wordwide figure. Impressive isn’t it? Makes you wonder, what are they doing right?

The Mediterranean diet contains many delicious foods. Perhaps this is the reason for the diet becoming so popular these days, along with the fact that it is so healthy. When you adopt the Mediterranean diet, you greatly increase your chances of living a healthy life. But what foods will you find in a Mediterranean diet Food List?

Interestingly, the Mediterranean diet food list does not only contain food, it also contains beverages. Beverages, specifically water and wine, are an important part of the Mediterranean diet. People in the Mediterranean generally drink a glass of wine with dinner (though they rarely consume more than this). Even young children are permitted to a few sips of wine with dinner. Wine is high in antioxidants so this has health benefits as long as it is consumed in moderation.

The Mediterranean diet food list focuses on fresh fruit, vegetables, whole grains, nuts and seeds. It is also high in monounsaturated fat. This monounsaturated fat comes primarily from olive oil. One of the reasons for good health statistics is that the mediterranean diet is VERY low in saturated fats. They only eat red meat a couple of times per month and don’t consume as much dairy as we do in western society. Their main source of protein comes from fish, with only smaller amounts of dairy, poultry and red meat.

The Mediterranean diet food list. Let’s go shopping!

So there you have it, your Meditterranean diet food list. Now you know what to aim for the next time you go grocery shopping.

For most of us, the most recognized symbol of healthy food is found in the food pyramid. A food pyramid indicates which foods we should eat in which portion sizes so that our body receives the nutrients it requires. If you’re creating a healthy diet plan you would do well to look at the Mediterranean diet food pyramid. The Mediterranean diet is recognized as one of the healthiest diets in the world and is actually endorsed by the Mayo Clinic.

What is the Mediterranean Diet Food Pyramid

The Mediterranean diet food pyramid is becoming increasingly popular because it is not based on popular food trends. The Mediterranean diet model is founded on thousands of years of tradition within the Mediterranean region. The dietary traditions of Mediterranean countries have long been recognized as very healthy, and the food that they consume is one of the main factors in that healthiness. Knowing the difference between the American diet food pyramid and the Mediterranean diet food pyramid will assist you to improve your health.

The best graphic representation of a Mediterranean diet food pyramid is found in the Oldways Mediterranean Diet Food Pyramid which was updated in 2009 to include herbs and spices.

The Mediterranean diet food pyramid is significantly different to the traditional food pyramid with which we are familiar. There are certain glaring differences, namely;

1. The Mediterranean diet food pyramid does not have a fats category
2. Red meat is at the top of the Mediterranean diet food pyramid as a food to eat least of along with sweets/desserts.
3. Olive oil is grouped with the fruit and vegetable as something to be consumed frequently

The top portion of the Mediterranean diet food pyramid starts with red meat as a source of animal protein. Red meat and sweets are the least consumed foods in the Mediterranean diet, around 2-3 times per month. The next category, consumed a couple of times per week, are poultry, eggs and dairy products like cheese and yogurt. Next comes fish and seafood which are consumed almost daily. Basically, the Mediterranean diet is low in saturated fats and high in monounsaturated fats and omega 3.

The bottom level of the pyramid is composed of fruits, vegetables, legumes (beans), nuts, seeds, herbs, spices, whole grain bread, whole grain pasta, couscous, brown rice, polenta and other whole grains. People in the Mediterranean rarely eat processed grains (i.e. white flour). A large variety of these fresh foods are eaten daily, and they are usually either raw or lightly cooked. This means that the nutrients are still intact. Cooking foods actually kills most nutrients or renders them undigestible. Hence it is always better to eat food raw or partially cooked.

The final part of the Mediterranean diet food pyramid is the recommendation of six glasses of water per day and a moderate amount of wine (i.e. one glass of red wine with dinner).

It is interesting to note that olive oil is grouped with the fruit and vegetables in the Mediterranean diet food pyramid. As you can imagine, olive oil is a large part of the Mediterranean diet and many dishes contain it. While it is true that oil is high in calories, olive oil is a healthy monounsaturated fat which is high in antioxidants and contains omega 3 so we can consume a little more as long as we don’t go overboard. Monounsaturated oils like olive oil are anti-inflammatory and are good for diseases like asthma and arthritis. They’re also heart healthy because the omega 3 lowers LDL (“bad”) cholesterol, and raises HDL (“good”) cholesterol. The most healthy olive oil is extra virgin olive oil.

You may be wondering how people in the Mediterranean receive their iron since they don’t eat a lot of red meat. The answer to this is the same as it would be for a vegetarian. Legumes (beans) and green leafy vegetables are also good sources of iron and the Mediterranean diet is full of these healthy foods. In fact, the whole Mediterranean diet food pyramid consists of healthy foods ensuring that those who follow the Mediterranean diet experience optimum health.

For more information on the Mediterranean diet visit our Mediterranean Diet category. If you’re starting on a Mediterranean diet and need a grocery list you can visit Mediterranean diet food list

Statistically, according to 1995-1998 heart disease death statistics there were almost 103 deaths per 100,000 population caused by heart disease. In the United States that figure was 106 per 100,000, The United Kingdom had 122 deaths per 100,000 and Australia had 110 deaths per 100,000. Interestingly, four out of the six LOWEST heart disease death rates belonged to Mediterranean countries;

1. France: 39.8 deaths per 100,000
2. Spain: 53.8 deaths per 100,000
3. Italy: 65.2 deaths per 100,000
4. Greece: 68.8 deaths per 100,000

There is also a reduced risk of cancer to those on the Mediterranean diet.

So what is the secret of Mediterranean diet menus?

Well, the focus of the diet is lots of fresh fruit, vegetables, legumes, nuts, whole grains, seafood and olive oil combined with minimal processed grain, red meat, saturated fat and salt. If you drink alcohol then a glass of red wine with dinner also increases your antioxidant consumption. Because of these factors, the diet is high in omega 3 and antioxidants which improves heart health and fights free radicals which may cause genetic mutations that lead to diseases like cancer. The findings associated with the Mediterranean diet are consistent with findings elsewhere around the globe. A diet low in saturated fats with plenty of polyunsaturated and monounsaturated fats produces better health outcomes, especially when it comes to heart health.

Many people are very much concerned about their health these days and who wouldn’t be? Quite frankly, the mounting figures of major health issues like heart disease, cancer, stroke and diabetes is enough to scare anyone. That is why it is important to pay closer attention to what we eat every day. Following Mediterranean diet menus has the potential to improve general health and wellbeing.

Many studies support Mediterranean diet menus as one of the most healthy in the world including research by The New England Journal of Medicine, Harvard School of Public Health and the Cardiovascular Nutrition Laboratory. Consequently, there is real evidence of Mediterranean Diet Menus aiding in weight loss and reduced risk of cancer and heart disease as a whole.

The great thing with Mediterranean diet menus is that they allow for greter creativity and taste which is not possible with other diets. But it is important to combine any diet with moderate exercise to maintain health. And this is the other aspect of Mediterranean life. They tend to have a higher level of activity. For example, most households have their own veggie patch, you’ve probably even noticed this if you have neighbors who come from the region. Not only do they have to tend for their garden, but they are also more likely to go for a walk. All of these things add up to a more active lifestyle and better health.

An example of Mediterranean diet menus is:

	Breakfast: Fresh Yoghurt with berries and low fat granola
	Lunch: Chickpea Salad Place 7oz rinsed canned chickpeas, 2 teaspoons olive oil, 1/2 a white onion (chopped in quarters), 1/4 cup chopped red pepper, 5 black or kalamata olives, 1/4 teaspoon ground black pepper (or to taste), and 1 1/2 tablespoons white vinegar into a blender and blend down to a rough paste. Serve on a bed of lettuce leaves (approximately 2 cups) with 2-3 halved cherry tomatoes.
	Snack: A handful of heart healthy raw, unsalted nuts
	Dinner: Grilled salmon with greek salad Slice cucumber, green bell peppers, tomato, and red onion and kalamata olives then mix together. Crumble fetta cheese over the top and drizzle with balsamic vinegar and a little extra virgin olive oil Heat grill, griddle or frying pan. Take one salmon fillet and slice it into 1 1/2 to 2 inch strips. Spray both sides with extra virgin olive oil then place in hot grill or pan skin side up. Cook for approximately 2 minutes per side turning ONCE only (turning multiple times causes salmon to fall apart). It may take a little more than two minutes per side depending on the thickness of the fillet. When cooked place salmon on top of Greek salad and serve.

Rather than searching for new recipes, you might like to bring your normal menu in line with the Mediterranean diet. Here are several tips on how to do so.

Mediterranean Diet Menus – Tips for Main Meals:

When cooking with oil, always use olive oil – Store it in an oil sprayer to help control how much you use. TIP: light and extra light olive oil are NOT lower in calories. The term ‘light’ is only used to describe olive oil blends.

Steam your vegetables and have roast vegetables occasionally too – Spray roasting tin with olive oil and place cherry tomatoes, red onion, chopped zuccini (courgette), chopped eggplant (aubergine), peppers and red onions in. Spray vegetables with olive oil, sprinkle with basil (either chopped fresh or dried) and black pepper and roast in a hot oven until cooked. Serve with crusty wholegrain bread or pasta.

Have ONE glass of red wine with dinner. Be careful though, wine is VERY high in calories. If you don’t drink alcohol then select a de-alcoholized version from the grocery store.

Rather than pasta made with white flour and white rice, choose wholegrain pasta and brown rice – and don’t add salt to the cooking.

Make your own pasta sauces rather than using store bought ones. Lightly fry one chopped red onion and two cloves of crushed garlic in a little olive oil. When lightly brown, add chopped tomatoes, one tablespoon tomato puree, fresh basil and black pepper. Simmer until tomatoes have softened into a sauce, then serve with wholegrain pasta. There is a nice recipe for pasta sauce at Italian mushroom and olive pasta sauce

Start each meal with salad – One of the most important aspects of the Mediterranean diet is the amount of raw food eaten. Raw foods contain the highest nutrient levels. Cooking foods actually kills nutrients. Be adventurous with salads, add peppers, red onions, grated carrot, celery, rocket, fresh herbs, a little avocado, and baby spinach. Sprinkle with balsamic vinegar to control calories.

Instead of buttering your bread mix a little olive oil and balsamic vinegar to use as a dip. You can even marinate the oil by placing it in a bottle with sprigs of rosemary, coriander or basil, small chillies and garlic cloves etc. Cap the bottle and store for a few months. When you open the bottle the oil will be infused with the flavors.

Add less meat in recipes like stew, soup and casseroles and add beans and extra vegetables replace the meat. This will not only make the recipe more healthy, it will also save you money.

Eat oily fish at least once per week – Fresh is always better than canned. Excellent oily fish options include salmon, tuna, sardine, herring, trout, prawn/shrimp etc.

Stop using salt as a flavoring! The Mediterranean diet includes little sodium. flavor your foods with garlic, fresh herbs, red wine and black pepper. When you do use salt, always use sea salt instead of table salt. Sea salt contains many trace elements that the body needs but table salt lacks them.

Mediterranean Diet Menus – Tips for Snacks:

Swap biscuits, cakes and crisps for fresh fruit or a handful of raw, unsalted nuts or seeds as a snack.

For a delicious snack serve raw vegetables with homemade tzatziki – Mix low-fat Greek yogurt with crushed garlic, lemon juice, grated cucumber and black pepper to taste.

Mediterranean Diet Menus – Tips for Dessert:

Commit yourself to eating five serves of fruit and vegetables per day – try fresh fruit salad with low-fat natural yogurt and a drizzle of honey for breakfast or desert. That’s another aspect of the Mediterranean diet, they rarely eat dessert unless it’s fresh fruit etc.

What is the Mediterranean Diet?

The Mediterranean diet is touted as the healthiest diet in the world and is the only diet actually endorsed by the Mayo Clinic.

In Western society, heart disease is the number one killer. According to CDC heart disease figures heart disease accounts for more than 25% of overall deaths per year, and that figure is increasing. The first step toward heart health is having a nutritionally balanced diet and an active lifestyle. The American Heart Association has introduced updated guidelines for the people’s healthy heart. Here is some basic information you ought to understand about it and what is the Mediterranean diet they referred to?

What is the Mediterranean Diet?

The main focus of the Mediterranean Diet is actually on vegetables, fruit, unrefined carbohydrates such as root vegetables and wholegrain cereals (refined carbohydrates being things like bread, cakes, pasta and refined cereals). It is also high in fibre, and low in sugar and fat, with the exception of olive oil which is a good fat, more on that in a moment. This describes the Mediterranean Diet in a nutshell. Once you successfully incorporate this in your routine, you certainly won’t go wrong.

What is the Mediterranean Diet Secret to Heart Health?

Part of it is their approach to meat. The focus is less on red meat and more on poultry and seafood. In general, people in the Mediterranean only eat red meat a few times per month but they eat poultry at least once per week and fish and seafood even more often. As you can imagine, this reduces their cholesterol levels significantly, hence the reduction in heart disease risk. They also eat dairy products daily like goats cheese and yogurt.

Quite obviously, lower cholesterol levels are the first step toward heart health. But where do we get cholesterol from? Cholesterol comes from saturated (bad) fats found in dairy foods and meats. Another contributing factor to heart disease is sodium (salt), although our body needs sodium in western society we tend to consume too much sodium. As much as possible, avoid foods high in the saturated fats found in meat and dairy, when eating red meat, try to have lower fat options.

What is the Mediterranean diet’s answer to this? The secret is food high in healthy polyunsaturated and monounsaturated fats like those found in seafood, and olive oil. These also contain plenty of Omega 3 fatty acids which actively reduce cholesterol levels. Omega 3 fatty acids are found in fatty fish. Popular varieties in the Mediterranean diet include sardines, whitebait (often sold in beach bars, restaurants and huts). salmon, tuna, herring and mackerel. Other popular Mediterranean seafood choices include mussels, crab, shrimp, red mullet, squid, swordfish and sea bass..

There are many health benefits to following a Mediterranean diet. The people of the Mediterranean have a much lower incidence of heart disease, stroke, diabetes and even things like alzheimers as a result of their diet compared to those of us in western societies. All of these things lead to to living a long and healthy life.

The final secret of the Mediterranean diet is a healthy exercise regime. While most acknowledge the importance of exercise, very few people actually maintain a regular exercise routine. It doesn’t have to be anything strenuous, a 20-30 walk per day is sufficient. But many of us are too lazy to do this, we’d rather rely on the car. Or we feel that we are too busy to find time to exercise. But think of it this way, if we don’t find time, we’ll live less time!

So now you have the answer to what is the Mediterranean diet, to achieve healthy weight and heart is should also means keeping the blood flowing efficiently with the help of exercise.

The Kalamata Olive Diet – What is it?

If you’ve searched online for the kalamata olive diet, odds are you’ve found very little information. In truth, the kalamata olive diet is simply a version of the Mediterranean diet which is also known as the Prasouda Diet or the Greek Mediterranean Diet.

What are Kalamata Olives?

Kalamata olives receive their name from the Kalamata region in Greece which is renowned for rich, flavorsome olives and olive oils. The city of Kalamata sits at the head of the Messinian Gulf with the famous city of Sparta to the north. Kalamata olives are sometimes called Greek olives and are a rich reddish purple color. When not used in production of olive oil they are generally pickled in either brine or vinaigrette. This pickling process gives them a dark brown or even black coloration. Kalamata olives contain anthocyanin (a pigment rich in antioxidant and anti-inflammatory properties).

Did you know that any fruit with a reddish or purplish color is high in antioxidants which play an important line in the body’s first line of defence against ‘free radicals’ which can cause cell mutations and lead to diseases like heart disease and cancer. In general, the darker the color, the more antioxidants they contain. So the more antioxidant rich food you consume the better and kalamata olives are an ideal source… they also taste delicious! Since Kalamata olives contain flavonoids, polyphenols and vitamin E, they help protect the body from these free radicals. They also support the immune system, improve heart health and reduce inflammation. Another advantage is that they are fiber rich.

The Mediterranean Diet and Kalamata Olives

Like with many things, they should be eaten in moderation since 15 grams of Kalamata olives (approximately 3-5 olives) contain 45 calories due to their high fat content. Brined varieties should also be consumed sparingly due to their high sodium content.

What is the Mediterranean Diet or Kalamata Olive Diet?

As you would expect, the Kalmata Olive Diet involves eating plenty of Kalamata olives in various forms, whole, tapenade (olive paste),in oils and dressings etc. The main focus of the Kalamata Olive Diet or Mediterranean diet is on eating lots of fresh fruit and veggies, whole grains (but not processed foods like bread, cakes and pasta), olives and olive oils, fish and seafood (making it high in Omega 3), cheese and yoghurt. Eating red meat is limited to a few times per month. As with all healthy diets, an active lifestyle is recommended even if you just go for a 30 minute walk per day. Following a Mediterranean diet will create many desirable health benefits.

It is interesting to note that the Mediterranean diet is the only diet to be endorsed by the Mayo clinic. Check out this great articles on their site: Mediterranean diet – The heart Healthy diet

If you’re like me and feel that a meal is incomplete without some kind of ‘filler’ like potato, rice or pasta. You might like to try shirataki noodles. These noodles are similar in texture to rice noodles and are made from 97% water and 3% soluble fiber. Because your body is unable to convert fiber to energy, the noodles are effectively calorie free while still acting as a filler. To see a review of this product go to Miracle noodle review

For more information regarding the Mediterranean diet visit our Mediterranean Diet category.

Lets face it, during the holiday season the last thing we want to think about is losing weight because we don’t want to deprive ourselves of yummy foods. After all, we’re constantly surrounded by delicious foods at work and family Christmas parties and new years parties etc. All of use have looked at those foods and thought ‘I really shouldn’t have that’ only to decide seconds later, ‘Stuff it, it’s Christmas after all, just indulge!’

But once the year comes to a close, the parties end and we lose the excuse. The time arrives to face the consequences of our indulgence. Maybe you’ve already decided that your new years resolution is to lose weight!

But how do you motivate yourself to follow through on your resolution? For many people, their resolution is forgotten six or eight weeks into the new year because they simply couldn’t maintain focus and motivation.

One of the best ways I’ve found to motivate myself is using a weight loss goal setting worksheet. You can find instructions on how to do this and a free download link at Free Weight Loss Downloads

The basic concept here is to create a visual reminder of just what you want to achieve. There can be many reasons we want to lose weight including;

1) Wanting to look your best: Perhaps for a special occasion like a wedding.
2) Health reasons: Shortness of breath, high blood pressure or type II diabetes.
3) Physical discomfort: those awful skin folds on the side of your torso chafe, clothes are uncomfortably tight etc.
4) Physical fitness: You just want to play more actively with your children.

These are all excellent motivators. If you write them down and place them in a prominent position such as on the fridge it will help keep your mind on the task… especially when you go to get a snack from the fridge!

Of course, the main aspect to the weight loss issue is our food intake. It’s no fun being hungry all the time and having to deny ourselves. This is where most of us fall down with this resolution. We’re able to cut back our calorie intake for a while but we get hungry, then we experience cravings and eventually we give in and we binge. Then we feel guilty and feel like we failed and sometimes that is enough to make us give up totally.

Thankfully, there is a solution to this. A couple of years ago I came across an amazing Japanese noodle called Shirataki noodles. Shirataki noodles are made from 97% water. The other 3% consists of a 100% soluble fiber called glucomannan. So what I hear you say. Well, your body is unable to convert fiber to energy which makes these noodles effectively calorie free. Compare this to normal noodles which contain anything from 190-220 calories per cup. And fiber also makes you feel full and slows digestion so that you feel full for longer. These noodles reduce the calorie content of a meal by up to 500 calories. Imagine eating them once per day. This equates to weight loss of one pound per week since scientists have estimated that it requires 3500 calories to form one pound of fat.

You can buy these miracle noodles online and occasionally from a local Japanese grocer. Check out miracle noodle coupon codes if you’d like an online discount.

Balanced Diet For Lap Band Patients – Why It’s Important

Are you looking for a diet for lap band patients? If you are then one of the most important things to remember is nutrition. That is always the most important aspect of any diet! You need to nourish your body in a way that is balanced

A few weeks ago I came across a woman who boasted that she was living on two packets of rice crackers per week several months after having lap band surgery. WHAT??? That is not a good diet for lap band surgery patients!!! Just because you can get away with eating a fraction of the amount when on a diet for lap band doesn’t mean you should ignore nutrition or you risk suffering other health issues caused by malnutrition.

Many modern scientists and doctors believe that a majority of people in western societies are suffering from chronic malnutrition… the weird thing is, their answer to this dilemma is drug based rather than nutrition based. i.e. They’d rather prescribe chemical based drugs that may effect other areas of our health than recommend that we take a vitamin supplement. If that seems absurd, it is! Most doctors treat ailments from the wrong side… treating the symptoms rather than the cause. The best book I’ve read regarding this subject was written by a biochemist named Jon Gabriel. The book is called ‘The Gabriel Method’ and is a holistic approach to weight loss based on nourishing the body rather than the traditional ‘calories in – calories’ out approach. You can get a free chapter of the book at The Gabriel Method Disclaimer: This is an affiliate link. Sales generated via this link will result in commissions earned. I was so impressed when I read this book that I decided to promote it.

The main thing to remember with a diet for lap band patients is that your nutritional needs have not changed. You still need the same amount of vitamins and minerals for your body to function properly. although your doctor will have you taking vitamins it is still important to eat a nutritionally balanced diet and to avoid junk food.

Check out this article about diet for lap band patients from the Mayo Clinic… Gastric bypass diet

One of the most common ailments these days is IBS (irritable bowel syndrome) in which the bowel becomes oversensitive and the person suffers all kinds of discomfort, from bloating, cramping, fluctuating between diarrhea and constipation etc. It could be argued that one of the primary causes of this is the amount of processed food and gluten in our diets. Without a doubt, insufficient fiber is an issue since the treatment for IBS is a high fiber diet. If your body receives sufficient fiber IBS simply disappears… WITHOUT drugs!

The recommended daily dose of fiber is 20-35 grams. This may sound like a lot but it adds up quickly. Dietary fiber is either soluble or insoluble. This means that if it’s soluble, it will become gel-like in your intestines, which is a good thing. It absorbs cholesterol and saturated fats, this prevents them from being absorbed into your bloodstream. Insoluble fiber satisfies your hunger quickly and for longer, regulates blood sugar levels and keeps you “regular”, especially if you increase water also.

So how does fiber help you to drop the pounds? Because it satisfies hunger faster and for longer it means that you tend to eat less, this reduces your calorie intake. Fiber also ensures that your digestive system works at peak performance. Because fiber absorbs fat there is less fat to be absorbed by the body. Also, a digestive system that works properly helps reduce bloating and fluid retention.

Not only can fiber help with weight loss, it can also add years to your life by protecting you from colon cancer and other intestinal diseases. Fiber also reduces the risk of heart disease and stroke by actively reducing levels.

Drop the pounds by adding these delicious fiber filled foods to your salads: blueberries, dried cherries, pine nuts, kiwi fruit (also called Chinese gooseberry), artichoke hearts, dried figs, dry roasted mixed nuts or pumpkin seeds. They all contain more than 3.9 grams (up to 7.4 grams) of fiber per serve. Three dried figs contain 5.2 grams of fiber so eating nine of them as a snack or in a salad provides 15.6 grams of fiber. That was easy! Two cups of fresh berries for dessert provide 14.4 grams of fiber. You see, those fiber grams add up quickly and they taste great. Just one cup of plain baby spinach provides seven grams of fiber. Add carrots, radishes, artichoke hearts and celery and it’s easy to reach the recommended daily intake of fiber. As you can see, fresh fruit and vegetables are the best source of fiber. That’s one of the reasons why the healthy food pyramid recommends three serves of fruit and five serves of vegetables per day. One thing to keep in mind is that raw foods are a better source of fiber than cooked. Salads and raw, whole fruit are best.

When you drop those pounds with delicious fiber filled foods you’ll be amazed at how much better you feel. The more whole grains, fruits, legumes, vegetables and nuts you eat the faster those pounds will fall off of you. Your heart will be strengthened, you won’t suffer constipation or diarrhea as often, bloating and painful ‘wind’ cramps will be reduced and your intestines will be protected… all from eating delicious foods!