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9 Reasons You Should Start Having A Mediterranean Diet Now (With Recipe!)

9 Reasons You Should Start Having A Mediterranean Diet Now (With Recipe!)

Why is obesity a major health problem in America and other developed countries? Bad diets and worse eating habits is the answer. In the Mediterranean countries, mortality is lower and people lead healthier lives. This is simply because the Mediterranean diet they are following uses foods and cooking methods that are simply much more wholesome.

This diet is mainly based on plant-based foods so that legumes (peas, lentils and beans), fruit, vegetables, whole grains, and nuts are the basis of the diet. Protein is supplied by fish and white meat. Red meat is eaten only a few times a month. Lots of emphasis on fresh food while processed food, ready made meals, and junk food are avoided like the plague.

Here are 9 reasons you should start adopting this diet now.

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1. Heart health will improve

Fish oils, olive oil, and some seed oils are widely used in this diet. These unsaturated oils are beneficial for the heart. You can get up to 40% of calories from these fats because they are healthy. Normally, you should only get about 30% of your calories from fat.

2. Weight can be easily controlled

This diet limits animal or saturated fats because very little meat is consumed. Trans fats (in margarine and shortening) found in hydrogenated oil are also rarely present. Limited amount of dairy products such as milk, cheese, or yogurt are consumed. Keeping these fats down helps in weight loss. But you also need to combine this with exercise, smaller portions (except for vegetables) and a desire to stick to it for six months to get long lasting results. Keep to low fat dairy when you can.

3. Reduce your risk of diabetes

Because there is lots of fiber in the diet (from the grains, nuts and vegetables), this helps to slow down digestion and stop blood sugar levels from spiking. That certainly will help to reduce your risk of getting diabetes. Go for nuts such as almonds, walnuts, and pistachios instead of a sweet pastry.

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4. Lower your risk of a stroke

You can have a stroke when a blood vessel bursts on its way to your brain. The best way of keeping these vessels healthy is to have plenty of antioxidants which you can get from fruit and vegetables which are plentiful in the Med Diet. One study showed that men with higher levels of lycopene (contained in tomatoes and other red fruit and veggies) were 55% less likely to have a stroke. As you know, tomatoes are everywhere in the Mediterranean diet. Add them to salads, pasta sauces and any snack you fancy.

5. Halve your risk of getting Parkinson’s disease

People who suffer form Parkinson’s disease (PD) find that their movement and coordination are severely affected. Researchers set out to find a possible link between diet and PD. One Japanese study found that those who had a diet based on plant foods, legumes, seaweed, fruit, and fish had a 50% lower risk of suffering from this disease than those whose diet had few or none of these elements. This diet is very similar to the Med Diet.

6. Less salt helps lower your blood pressure

You always find less salt in Mediterranean dishes. This is because herbs and spices are used to flavor food. That is much healthier than adding so much salt. In Tuscany in Italy, all the bread is unsalted. This was originally not for health reasons at all, but because salt was heavily taxed in the 12th century. The Tuscans saved money and were healthier too!

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7. Cut your cholesterol

Olive oil is used in everything in the Med Diet. You can have a snack with olive oil poured on a piece of bread. That is much healthier than butter. Olive oil has lots of unsaturated fat and this helps to keep low density lipoprotein (LDL) cholesterol down. Always go for virgin or extra virgin oil because this simply means that processing has been kept to a minimum. Add it almost everything you eat and you cannot go wrong.

8. Less risk of Alzheimer’s disease and dementia

Dr. Scarmeas of Columbia University has done some research on the connection between the Mediterranean Diet and Alzheimer’s disease. He and his researchers found that the diet played a role in helping to delay the onset of the disease. Always have fruit as a snack when you are hungry.

9. Reduce your cancer risks

Lots of studies have been done on the role of the Med Diet in helping to prevent cancer. One study showed that olive oil was instrumental in reducing breast cancer risk in women by 62%. Another study revealed that womb cancer in women was less prevalent in those who had followed this diet.

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One simple Med Diet recipe

meditteranean

    Here is a simple two step recipe for Mediterranean Potato Salad. This is a great way to substitute mayonnaise with much healthier red peppers, tomatoes, olives and some fresh herbs. All you have to do is to fry the vegetables in olive oil while you boil the potatoes. You can get the full list of ingredients and method here. Now, what could be simpler than that?

    Featured photo credit: Oldways Mediterranean Lunch/Meal Makeover Moms via flickr.com

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    Robert Locke

    Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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    Last Updated on November 19, 2019

    20 Time Management Tips to Super Boost Your Productivity

    20 Time Management Tips to Super Boost Your Productivity

    Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

    If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

    1. Create a Daily Plan

    Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

    2. Peg a Time Limit to Each Task

    Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

    3. Use a Calendar

    Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

    I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

    Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

    4. Use an Organizer

    An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

    These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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    5. Know Your Deadlines

    When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

    But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

    6. Learn to Say “No”

    Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

    Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

    7. Target to Be Early

    When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

    For appointments, strive to be early. For your deadlines, submit them earlier than required.

    Learn from these tips about how to prepare yourself to be early, instead of just in time.

    8. Time Box Your Activities

    This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

    You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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    9. Have a Clock Visibly Placed Before You

    Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

    10. Set Reminders 15 Minutes Before

    Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

    You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

    11. Focus

    Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

    Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

    Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

    12. Block out Distractions

    What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

    I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

    When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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    Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

    13. Track Your Time Spent

    When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

    You can find more time tracking apps here and pick one that works for you.

    14. Don’t Fuss About Unimportant Details

    You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

    Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

    15. Prioritize

    Since you can’t do everything, learn to prioritize the important and let go of the rest.

    Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

    16. Delegate

    If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

    When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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    17. Batch Similar Tasks Together

    For related work, batch them together.

    For example, my work can be categorized into these core groups:

    1. writing (articles, my upcoming book)
    2. coaching
    3. workshop development
    4. business development
    5. administrative

    I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

    18. Eliminate Your Time Wasters

    What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

    One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

    While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

    19. Cut off When You Need To

    The number one reason why things overrun is because you don’t cut off when you have to.

    Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

    20. Leave Buffer Time In-Between

    Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

    More Time Management Techniques

    Featured photo credit: Unsplash via unsplash.com

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