The Mediterranean diet may be the most researched eating pattern we know of, consistently rated as the best diet in annual reviews by US News & World Report.
A real dietary pattern, the Mediterranean diet, was developed in the 1950s and ’60s, when a small number of researchers noticed a significantly lower prevalence of heart disease in countries bordering the Mediterranean Sea. We attribute the low prevalence of pneumonia to the observed overall lifestyle, particularly dietary patterns.
A diet centered on vegetables, fruits, nuts, seeds, legumes, whole grains, eggs, seafood, and less red meat.
Over the past two decades, research has found that the Mediterranean diet may help manage diabetes, prevent memory loss, and reduce the risk of developing certain cancers.
According to a just-published study, a Mediterranean eating pattern may help people who are losing weight maintain their weight.
In a study called the MedWeight study, researchers found that adherence to a Mediterranean lifestyle pattern was associated with better weight loss results. This research was published in the journal Science.
The researchers examined the relationship between lifestyle patterns and weight loss outcomes in those who maintained their weight loss and those who regained the weight they lost. Approximately 470 adults (62% female) who experienced decline were analyzed. Participants were classified as maintainers or recoverers and were asked to complete a series of questionnaires regarding dietary intake and behavior, physical activity, and sleep.
Participants were assessed using the Mediterranean Lifestyle Index. The study found that the person who scored the highest on the Mediterranean Lifestyle Index was 28% more likely to maintain his weight loss.
The researchers added that even small changes to a healthier lifestyle can contribute to long-term weight loss.
Question-and-answer session
Q: What is the difference between brown fat and white fat?
A: Brown fat, also called brown adipose tissue, helps maintain body heat when it’s too cold.
Babies are born with lots of brown fat behind their shoulder blades. Most of it is lost as we age, forming the shivering response to cold.
Eating extra calories causes white fat to accumulate. Most of our body fat is white fat, which is stored in our thighs, hips and stomach. White fat is made up of droplets of lipids or fatty acids.
Brown fat cells are packed with iron-rich mitochondria that give brown fat its color. Lean people have more brown fat than overweight people.
grilled vegetable salad
If one of your goals is to eat according to the Mediterranean diet pattern, here are the recipes for you. This is Grilled Vegetable Salad from CookingLight’s Mediterranean Diet Magazine.
Most of the diet’s benefits seem to derive from its emphasis on plant foods and healthy fats. Whole or minimally processed legumes, whole grains, nuts and seeds are the focus. Fresh vegetables are an integral part of the Mediterranean diet.
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» 4 plum tomatoes, halved
» Cut 2 medium zucchini into quarters lengthwise
» 2 medium yellow pumpkins, quartered lengthwise
» 2 eggplants, cut lengthwise into quarters
» 1 large red pepper, seeded and cut into 4 wedges
» 1 large red onion, cut into thick slices
» asparagus 1 lb
» 2 tbsp olive oil
» half a teaspoon of salt
» cooking spray
» 6 cups vegetable salad
» ¼ cup light olive vinaigrette
» 1/2 cup crumbled goat cheese
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Preheat grill to medium-high. Place vegetables in a large bowl and drizzle with olive oil. Sprinkle with salt and coat it all over. Place vegetables on grill rack coated with cooking spray. Grill for 5-6 minutes on one side and remove when the vegetables are soft.
Cut the grilled vegetables into bite-sized pieces. Toss the vegetable salad with the vinaigrette and arrange on a salad plate. Sprinkle goat cheese over vegetable sand.
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Servings 4 (Serving Size: 1½ cup vegetables, 1/4 cup vegetables, 2 tbsp cheese)
Per serving: 263 calories. 11 g protein; 28 g carbs; 16 g fat (4 g saturated); 11 g fiber; 14 g sugar (0 g extra);
— Charlyn Fargo Ware is a registered dietitian at the SIU School of Medicine in Springfield, Illinois. Contact her at her charfarg@aol.com or follow her on her Twitter. @NutritionRd, or click here to display additional columns. Opinions expressed are her own.
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