There are so many "diets" available, and it is confusing. However, the mediterranean diet has been time tested showing benefits to your body's metabolism, heart and immune system. Bottom line: the mediterranean diet reduces inflammation.
HOW TO: THE MEDITERRANEAN DIET
Daily: fresh fruit, vegetables, whole grains, plant based fats (olive oil, nuts)
At least twice weekly: oily fish (salmon, sardines)
Share meal with friends and/or family
Enjoy an occasional glass of red wine
Move! Stay physically active
Moderate amount: eggs, chicken, dairy, beans
Once a week: red meat, sugar
The Mediterranean Diet is anti-inflammatory:
Maintains heath blood vessels to prevent cardiovascular disease
Decreases incidence of cancers
Decreases incidence of Alzheimer's disease
Improves autoimmune diseases (psoriasis, Hashimoto's thyroiditis)
Improves gut biome, reducing inflammation
In individuals with diabetes, the mediterranean diet has been shown:
to improve glycemic (sugar) control versus other diets (low fat, low carbohydrate, usual)
reduce major cardiovascular events: heart attack (MI), stroke, or death
pillarMD Plan
Use good olive oil (EVOO, cold pressed). Drizzle on your food before serving, so keep a bottle of EVOO on your table. Don't just cook with it.
This is an overall lifestyle, not a requirement. You can have an occasional piece of pizza or steak. Just keep it balanced.
Love those veggies. See the 1 week plan to increase your veggies.
Savor the flavors!
Enjoy being with family and friends.
Walk after a meal together.
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