The Mediterranean Diet

Written by Elements

A diet that includes wine, cheese, nuts and bread, oh my. Where do I sign up? The Mediterranean diet, although hardly a new trend, is becoming more and more popular in the United States. The plan incorporates the traditional healthy lifestyle of those who live in the countries bordering the Mediterranean Sea. The staples of this diet are vegetables, whole grains, fruits, dairy, nuts, olive oil as well as a moderate consumption of fresh fish and red wine.

Recommended for fish lovers who enjoy eating and enjoying whole foods. Not as popular with people who love red meat and fast foods, or need a convenience-based meal plan. Those who live by the Mediterranean Sea are religious about relaxation. Not a popular belief held by us Americans. Siesta, a short nap taken midday, is a popular practice in Mediterranean countries. Stores close typically from 1-4, much to the dismay of the American tourist.

Dr. Ozner, cardiologist and author of The Miami Mediterranean Diet , believes whole-heartily in the healing benefits of the Mediterranean Diet.

“By taking an aggressive prevention approach like getting people to exercise, relax and putting people on the Miami Mediterranean Diet I have seen significant results in health in patient after patient,” says Dr. Ozner. The Mediterranean Diet is more than a change in what you eat; it is a lifestyle overhaul. Relaxation and exercise are paramount to the success of the diet.

Dr. Ozner, as interviewed by Carolina Diaz-Bordon, eDiets.com writer, shares the secrets of success for losing weight and feeling great in the Mediterranean style.

Red wine

“It’s one of the most powerful antioxidants and it helps to increase the good cholesterol, which we call HDL cholesterol and decrease the clotting of our blood,” says Ozner. To be consumed in moderation, of course. The “Drink Lots of Wine Diet” has never had much success, unfortunately.

Olive Oil

“Contains omega-9 fat. It helps to lower the cholesterol. It has ingredients that are anti-inflammatory and antioxidant. What we should be doing is replacing olive oil for other types of saturated fat used in the diet, mainly butter and margarine.” Replacing these “bad” fats and replacing with “good” fats can be beneficial to your health.

Moderation

American portion sizes as set forth by the food pyramid are not always consistent with the actual sizes they are sold in stores. Lisa R. Young, PhD and Marion Nestle, PhD, Department of Nutrition and Food Studies, New York University, found in a 2002 study that cookies were as much as 7 times standard portion sizes, servings of cooked pasta were often nearly 5 times standard portion sizes, and muffins weighed in at over 3 times standard portion sizes. The “bigger is better” and “more for your money” mentality of Americans is damaging and misleading.

The Mediterranean Diet is very conscious of portion sizes. Portion sizes are smaller in the Mediterranean lifestyle. Dr. Ozner points out “In the Miami Mediterranean Diet is how to effectively cut down on portion size and yet never walk around hungry.”

Go Nuts!

Snack no longer means a bucket of potato chips and the remote. Nuts can fill you up with fiber, protein, and loads of vitamins. Dr. Ozner suggests, “If you have five or six almonds with a glass of water, it fills you up." Goodbye sour cream and onion chips.

Whole Grains

Opa! Pass around the pita. Carb lovers welcome back. Bread is not taboo in Mediterranean culture. "Whole grains are a must on the Mediterranean menu and should be included in every healthy diet. It’s very important that we eat whole grains, bread, cereal and pasta because by doing that we get all the health benefits including the multitude of fiber which leads to satiety and helps to slow down the absorption of food so that we don’t get surges of blood sugar with the consequence in the increase of insulin production,” says Ozner. This does not include White Wonder Bread, which will remain on the no-no list.

Fresh Fish

Being as the Mediterranean regions are on the sea, fish is a staple of the diet. “Salmon, tuna, mackerel and sardines, trout and these types of fish are loaded in omega-3 fatty acids. They help to decrease disorders of heart rhythms and have been shown to decrease certain cardiac death rates,” notes Ozner. “Omega 3 fatty acids also work to decrease triglycerides, increase good cholesterol. They have significant anti-inflammatory properties and they should be an integral part of our diet.”

Fruits and Veggies

No diet can escape them. “In the Mediterranean regions they have outdoor markets that are virtual cornucopias of fresh fruits, vegetables and whole grains. All the different colors bring different phytonutrients to the table this leads to weight control and a decrease in heart disease, diabetes and cancer.” Try out life as a Mediterranean; visit your local fresh food market. You will feel oh so chic browsing fresh produce in a Sunday market. The market on Lincoln Road in South Beach is a must see if you are in the area.

Dairy

Say cheese! Low-fat dairy products are an essential element to the Mediterranean Diet. “Cheese and dairy products are also part of the Mediterranean diet, but it's different than what we consume in America. What is not consumed is whole milk. The Mediterranean regions of the world eat yogurt, which is a good source of calcium and is beneficial. Cheese, especially goat cheese, is consumed frequently which in moderation is certainly acceptable,” says Dr. Ozner.

Physical Activity

Of course. “Physical activity is as much a part of the Mediterranean diet as the food itself, says Dr. Ozner. Granted hiking while taking in the breathtaking views of Cinque Terra, Italy is hardly a chore, finding an equivalent in the States is crucial to the diet.

R and R

Slow it down. The relaxed pace of the Mediterraneans’ helps to keep harmful stress on the heart to a minimum. Take an hour to focus on relaxing. Schedule a pedicure. Listen to music. If an hour isn’t an option in your daily routine, take a couple minutes to stretch and to breathe.

Now you have the facts. Get started with The Mediterranean Heart Diet: How It Works and How to Reap the Health Benefits, with Recipes to Get You Started. Even if you don’t choice to become a full-fledged Italian, using these techniques in your diet can initiate lower cholesterol and weight loss. Grab a book and enjoy a siesta. A mid afternoon nap may strike you as lazy, but a siesta is sexy.

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