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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 July 18, 2019

    10 Small Changes To Make Your House Feel Like A Home

    10 Small Changes To Make Your House Feel Like A Home

    Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

    Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

    1. Make the Windows Your Own

    When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

    One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

    2. Put up Some Art

    If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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    Hanging art on the walls will instantly give it personality and make it feel like home.

    3. Improve the Aroma

    A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

    Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

    4. Put out Lots of Pillows and Throws

    A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

    There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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    5. Instantly Class up Your Closet

    If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

    Not only do they look great, but they are better for hanging your clothes as well.

    6. Improve Your Air Quality

    One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

    The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

    7. Fill it with Plants

    Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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    They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

    8. Change the Doorknobs

    Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

    Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

    9. Upgrade Your Tub or Shower

    There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

    Install a new shower or tub today to make your bathroom worthy of a place in your home.

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    10. Fresh Cut Flowers

    You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

    You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

    Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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