The Mediterranean Diet

Wednesday 16^th December 2009

The Mediterranean diet has long been linked to a lower risk of heart disease, problems with circulation, and all round good health. The diet, based on the style of eating in Southern European countries such as Spain and Italy, is defined by plentiful amounts of olive oil, more fish than meat, a low intake of dairy produce and lots of fruit and vegetables. Unusually, the Mediterranean diet also encourages the drinking of alcohol (red wine) in moderation.

Research scientists are not quite sure why the Mediterranean style of eating is linked to the afore mentioned health benefits, but one reason is thought to be the low levels of saturated fats it contains. Saturated fats are found in produce such as butter, cheese and red meat. Secondly the diet also has higher levels of mono unsaturated fatty acids(found) In olive oil and the fatty acids that are also abundant in certain types of fish.

It is know that the Mediterranean countries have lower rates of depression and suicide than those in northern Europe and some studies have suggested that the diet also has links with this. More recently researchers have found that those who's diets were strongly associated with the Mediterranean way of eating were less likely to be diagnosed with depression or anxiety related disorders.

The results of this research has concluded that the amount of fruit, vegetables and legumes, as well as the types of oils and fats that are consumed does in fact have links to lower rates of depression. Although they have reasoned that the overall effects of the diet may be more important than singling out individual foods or food groups.

If you are wanting to change your current diet to mimic that of the Mediterranean style then here are the things that you are going to need to change.

• Maximise your intake of fruits, vegetables, legumes and whole grain cereals

• Limit your red meat intake and replace it with fish and poultry

• Use olive oil instead of butter or lard

• Limit your intake of processed and 'fast food'

• Eat only moderate amounts of dairy and use low fat versions wherever possible

• Snack on fruit, (including dried) fruit and unsalted nuts

• Never add salt to your food at the table. There's already plenty.

• Drink red wine during your meals, but no more than two small glasses per day

• Drink more water, at least six glasses a day.

The Mediterranean diet incorporates the intake of health promoting ingredients while minimising those ingredients that are though to be bad for you. Those who adopt the Mediterranean style of eating are less likely to suffer illness and disease than those who do not.

Research has shown an exceptional reduction in risks of premature death, cardiovascular disease, cancer and chronic conditions such as hypertension, high cholesterol, arthritis and type 2 diabetes.

Adoption of the Mediterranean diet has also proven to be a successful strategy in the battle against weight loss.

If you click on the image at the top of this page you will see an enlarged version of the Mediterranean Diet Pyramid which shows you how often food groups in this specific diet should be consumed.

If you have any questions please don't hesitate to ask them!

See you again tomorrow.

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Eat To Boost Fertility

Tuesday 24th November 2009

It is guest blogger time again so please welcome todays guest blogger Omo Franca who has written a brilliant blog on the topic of fertility and conception, babyfertile.blogspot.com, so make sure you pay it a visit.

EAT TO BOOST FERTILITY!

Having trouble getting pregnant? Experts now believe that following the right diet could be the single most important factor for successful conception.

A Spanish study recently found that men could boost their sperm counts by eating less red meat and fatty food, and more fruit and veg.

Meanwhile, research at Harvard University also found that women who made dietary changes reduced their risk of infertility by as much as 80%.
“The food choices you and your partner make can have a major effect on improving fertility,” agrees fertility expert Dr Zita West, whose client list includes actresses Kate Winslet, Cate Blanchett and Davina McCall.

Here are the foods you – and your partner – need to eat...
How to do it:
The first step to better fertility is to ensure you have a balanced diet and don’t cut out any major food groups. “Make sure you both get adequate protein from lean meat and fish, essential fats from fish, nuts and seeds, wholemeal carbohydrates and lots fruit and veg,” says Zita.
Once you have the basics right you can then add the specific superfoods that researchers have found can boost egg and sperm production. But be patient: you will both need to stick to a diet plan for at least three months before you will know if it has had any effect.

Here’s what you should be eating...

For him
Oily fish.This is the best source of essential fatty acids (EFAs), omega-3 and omega-6 oils – all of which are vital for sperm development. They also enhance sperm quality and mobility.* Eat: Salmon, mackerel and sardines are all types of oily fish. Men should eat between one and four portions a week.
Oysters.A great source of zinc, which is needed to make the outer layer and tail of the sperm. Nutritionists believe just 15mg a day can help repair sperm that have been damaged by chemicals absorbed from the environment.

* Eat: If you can’t stomach or afford oysters, you’ll find plenty of zinc in beans, nuts, seeds and eggs.

Garlic.This is a great source of selenium, an antioxidant, which helps maintain strong healthy sperm.* Eat: Add chopped garlic to stir-fries, pasta sauces and curries. Garlic breath may not be very romantic but it can be easily neutralised by chewing a little parsley afterwards.

Spinach.This and other leafy greens are rich in folate, which improves sperm production. A study by the University of California found men with high intakes of this nutrient had up to 30% healthier sperm.

* Eat: Steam spinach lightly with garlic and chilli or eat it raw in a healthy salad.

Avocados.A rich source of vitamin E, which improves the quality of sperm. Avocados are also an excellent way to absorb unsaturated fats, which are crucial for healthy hormone function.

* Eat: Make your own guacamole as a dip for carrot sticks. Scoop flesh out of a couple of avocados and mash it up, adding a little garlic and lemon juice.

For her
Full-fat dairy. A fertility study by Harvard University found women who eat at least one serving of full-fat dairy a day reduce their risk of infertility by more than a quarter. It’s thought that the fat in dairy helps improve ovarian function.

* Eat: Consider changing low-fat dairy foods for full-fat while you are in the process of trying for a baby. A glass of milk a day is plenty.

Water. If you don’t drink enough water the reproductive system will lose out as the body ensures that the most vital organs receive the water that they need first.Water is needed for plump egg follicles and a strong blood supply to the womb lining. If you’re dehydrated, your cervical fluid (the stuff that helps the sperm find the egg) also becomes sluggish.

* Drink: Aim to have about eight glasses per day. Try mixing water with fruit juice or a squirt of lemon to liven it up.

Orange fruit and vegetables. Peaches, apricots, carrots and mangoes all contain beta-carotene, which the body converts into vitamin A and which helps to produce the female sex hormones important for ovulation.

* Eat: Start the day with a mango and peach smoothie, and have a bag of chopped carrots to snack on at work.

Chicken.Getting enough protein is vital for egg production. Meat is the best source of protein but go for chicken rather than red meat – as it is much lower in fat.

* Eat: Women need about 45g of protein a day but don’t have more than this. As Zita West warns: “High-protein diets aren’t good in the lead-up to pregnancy, as there’s evidence that ammonia, a by-product of excessive protein, may interfere with embryo implantation.”

Oily fish, nuts and seeds.These are all extremely rich in essential fatty acids, which are crucial for healthy ovulation. According to Zita, eight out of 10 women are currently deficient in EFAs.

* Eat: You need to eat about 30g of nuts and seeds a day – enjoy them as a snack, sprinkle them on your cereal or mix into a healthy salad. Also try to eat about 300g – or roughly two portions – of oily fish a week.

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White Bread: Why Is It Bad For You?

Thursday 12th November 2009

This one item that has long been a constant at every body's breakfast tables, has earned quite a bad reputation over recent years.

We keep being told that white bread is bad for us, for your health; why exactly is this? What is it about white bread that is so bad for you?

Here are three of those reasons which will make you think again about the bread you choose to buy.

Refined flour

The process of refining wheat flour strips it of many of the nutrients and health giving properties that wheat naturally has.

The wheat germ and bran, which are the most nutritious part of the wheat grain, includes vitamins and minerals and these are removed when making refined flour. All that remains is starch and small quantity of protein.

This protein is not a good quality protein. The starch is converted into sugar and is stored in the body as fat. Refined flour provides what are sometimes known as empty calories, or calories without the goodness or nutritional value of wholesome food.

Low Fiber

Fiber is an essential for the healthy functioning of the human body and for the efficient working of the digestive system. In milling of refined flour, the fiber of the wheat grain is removed and what is left is not healthy.

Lack of sufficient fiber in the body also makes it difficult for the colon to evacuate the bowels of waste matter effectively, which can lead to irritable bowel syndrome and even cancer of the colon.

Digestive rates and the efficiency with which the food is digested slows down. There are also greater amounts of fat deposits and this increases how negatively eating white bread can impact health.

Bleaching

Have you ever wondered why that loaf of white bread is so white when the grain that it comes from is brown? Well the fact is that the flour that is used to make the bread is routinely bleached using chemicals, which results in the white color.

There are several potentially harmful bleaching agents used for this and among them is chloride oxide, which, when combined with whatever proteins are still left in the flour, produces alloxan. This is a poison and has been used to produce diabetes in laboratory animals. Chlorine oxide destroys the vital wheat germ oil which is another nutritive element destroyed.

For someone who has eaten white bread all their lives, the switch to whole grain bread (as against brown bread, which may simply have some caramel added for the color) may be a bit difficult, however you can soon get used to the change, and can also start to appreciate a healthier and tastier meal option.

See you again tomorrow with another affordable gift idea.

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