Olive Oil Suppresses a Breast Cancer Gene

As of today this article that I found through ABC news which focuses on research done by Spanish researchers, discovering what they say are “anti-cancer chemicals in extra-virgin olive oil” and its relation to breast cancer, is the most exciting and interesting article based on the Mediterranean Diet that I’ve seen thus far. I thought I’d share what I learned from their research. This news basically shows that the anti-cancer chemicals that are found in extra-virgin olive oil is linked to the healthiness of an olive oil-rich Mediterranean diet and how studies have shown that it reduces one’s risk of breast cancer. In terms of the study, the Spanish researchers “separated extra-virgin olive oil into fractions and tested these against breast cancer cells in the lab.” Olives contain phytochemicals which can be found in antioxidants.


During testing they were able to find that “all the fractions that contained major extra-virgin phytochemical polyphenols effectively inhibited the breast cancer gene HER2.” These major complex phenols found in the extra-virgin olive oil has shown to have a drastic effect on the cancer gene so that it “suppresses [the] overexpression” of the cancer gene. Studies are still trying to find out how this can be better applied to individuals since the amount of consumption that one would have to consume in order for this to take effect is unlikely. A positive note to this finding is that with the addition of extra-virgin oil into your diet as long as you are consuming other “significant amount of [phytochemicals]” then all-in-all this would be an “excellent and safe platform for the design of new anti-breast cancer drugs.” It’s fascinating to learn the new discoveries that researchers find everyday especially when it shows that aspects of the Mediterranean Diet are involved.





Reference:

[1] Preidt, Robert. “Phenols in Quality Olive Oil Suppress Breast Cancer Gene.”
http://abcnews.go.com/Health/Healthday/story?id=6485187&page=1

The Incredible, Edible…. Nut? Part 2

Junk food seems to be a problem that a lot of Americans are struggling with. According to the American Heart Association it has been stated that as of this date “50 million Americans have metabolic syndrome, a combination of health risks, such as high blood pressure and abdominal obesity.” These findings are a reason why it is very important for everyone to be more cautious about their health and their eating habits. Simple things such as replacing less healthy snacks such as chips or certain types of crackers with nuts can be very beneficial and favorable in seeing results and change in your diet. The key to solving this crisis would be to find a way in reversing the way people think and eat when it comes to food. By simply sticking to a healthy lifestyle instead of a so-called diet could be the answer. A lot of individuals freak out or feel discouraged when they hear the word ‘diet’ because it’s very hard to fall off the wagon and lose track of your life these days. The Mediterranean diet makes this easy, it’s more so a guideline than a frightening diet. Another great thing about nuts is that including the benefits it also helps individuals feel full “while also increasing the body’s ability to burn fat.” The anti-inflammatory

substances and antioxidants that are contained nuts help make them to be as beneficial as they are. The healthy fat that nuts contain also help to “lower blood triglycerides” and therefore enables us to “increase good cholesterol.” On the left I included a diagram that I found in the MSNBC article published by the Associated Press. The diagram basically shows results from a study that conducted on 1200 Spaniards located in the Mediterranean region that ranged from the ages of 55 to 80. The study followed the individuals and made sure they followed a specific diet for an entire year. To make the study helpful in understanding what they were trying to find, they made sure that all of the participants did not have prior history to heart disease, though some of the participants did have risk factors which included “Type 2 diabetes, high blood pressure and abdominal obesity.” The fact that the individuals were risk factors, made this study even more important; that way we could really get down to the basics and find out how beneficial nuts really are to individuals that are risk for these health problems. The three diets that were studied are shown in the diagram with the results showing the difference in their risk factors from when they started the study to when they concluded a year later:
“The low-fat group was given basic advice about reducing all fat in their diets. Another group ate a Mediterranean diet with extra nuts. The third group ate a Mediterranean diet and was told to make sure they ate more than four tablespoons of olive oil a day.”

For all of the individuals that were on the Mediterranean diet they were advised to use olive oil when cooking their food, increase their appetite for fruit, vegetables and fish and other guidelines that the Mediterranean diet follows. All those that were drinkers were advised to drink red wine instead of other alcohol choices. As seen in the diagram, after on year all three groups were able to see some sort of improvement. I hope studies such as these give you the courage to start focusing more on your health and to make others aware of their health as well. Just making a few changes can really go a long way, take a look below for more interesting facts about nuts:




Just a Reminder on some Interesting Facts about Nuts:

• Including nuts into your diet in moderation can actually slim you down
• Peanuts are in the same family as beans and peas therefore they are technically legumes
• Nuts can also be categorized under the same food group as ‘protein’ due to the classification of being a legume
• The fats found in nuts are not technically bad for you; Omega-3 fatty acids found in nuts provide “cardiovascular protection and lower ‘bad’ cholesterol.”
• Nuts are good sources of B vitamins






Reference:
[1] The Associated Press. “A nutty diet may cut heart disease risk.” Msnbc, 8 . 2008. .

[2] Collins, Rebecca. Ezine Articles, 2008

The Incredible, Edible…Nut? Part 1

Just a handful of nuts a day can go a long way these days. Challenge yourself this year and trade away those unhealthy snacks for nuts, or if you happen to be allergic to nuts then choose a healthier route such as fruits or yogurt. In previous blogs I have boasted about the straight healthiness of nuts but a recent article published on MSNBC set the record straight. As long as you follow the Mediterranean diet guidelines which are “rich in fruit, vegetables and fish” and eat a handful of nuts for an entire year, there is proof that you may be able to “help undo a collection of risk factors for heart disease.” Interestingly enough, researchers discovered through their studies that an addition of nuts into an individual’s diet worked better than “boosting the olive oil in a typical Mediterranean diet.”

I’m a huge fan of olive oil; when I’m cooking eggs, sautéing vegetables on the saucepan, or replacing butter or margarine, and then I’m using olive oil. I pretty much use olive oil on a regular basis. Regardless of nuts being proved to be more beneficial in this situation, both “regimens cut the heart risks knows as metabolic syndrome” in the majority of people than a “low-fat” diet would. My Aunt, located in the UK, always encouraged me to munch on nuts and since 2004 when I last saw her, I began to eat a variety of nuts on a more consistent basis and I did notice the benefits; I didn’t realize how beneficial they were until I started to do more research on them and after I started feeling more energetic and healthier.


The most surprising finding that these researchers discovered was that fact that there appeared to be “substantial metabolic benefits” with weight loss and calorie reduction. Results and Improvements that showed in individuals were told to eat about “three whole walnuts, seven or eight whole hazelnuts and seven or eight whole almonds” and these individuals noticed an improvement in their cholesterol, blood pressure and their appearance. These individuals did not particularly lose weight but they did find that there was a reduction in their belly fat. This is a pretty sweet deal, and this study does not even include any factor of exercising, just the finding of eating healthier. If you can commit to changing just minor eating habits you too can see these types of results, why not give yourself a challenge and try this today. Look out for our week long blogs about the benefits and continuing research on the healthiness of the incredible, edible ‘nut.’





Reference: [1] The Associated Press. “A nutty diet may cut heart disease risk.” Msnbc, 8 Dec. 2008. .

Wine Vs. Other Alcoholic Beverages

As we have discussed in previous blogs, wine consumption has been linked to “a reduced cardiovascular risk.” This study was done in a Mediterranean region, particular Spain, to show that when an individual drinks wine moderately compared to other alcoholic beverages there is a relation to having a lower morality rate in total. This finding also showed the difference in the way individuals that drink moderately eat compared to individuals that dank other alcoholic beverages. The main conclusion that came out of this study was that there is in fact a “better dietary pattern…found among nondrinkers than among drinkers.” Four specific questionnaires were conducted among participants with a trained dietitian present to see whether they preferred wine, beer, another kind of alcohol beverage or simply no alcohol at all. This study went into great detail on alcohol preference, for instance, one of the surveys specifically called a 137-item food frequency questionnaire listed wines such as “red, white, rose…and vintage wines” and liquors such as “anisette, whisky, vodka, gin and cognac.” Once individuals picked out their choices the participants were distributed into five drinking groups (nondrinkers, wine drinkers, beer drinkers, sprits drinkers, and no alcoholic beverage preference). After the alcohol preferences were sorted out it was time to figure out the participant’s dietary habits with relation to the Mediterranean Diet.

Using the Mediterranean dietary pattern the researchers constructed a system in order distribute points to the participants that consumed the proper food components such as vegetables, fruits, legumes, cereals, fish, and olive oil. Basically these scientists were trying to figure out, through the surveys that they conducted and also with the knowledge of the Mediterranean Diet, which members of these groups followed the Mediterranean Diet the best and what all of us, as food consumers, can learn from this? The scientists believed that the significance of this study was important in making individuals aware about their findings. All of the Mediterranean participants were at high cardiovascular risk and because they were all a high-risk group it was important for find out “if wine drinkers had a better dietary pattern that could explain the proposed health effects of wine.” Researchers believe that it is important to make aware of the health benefits of wine and to differentiate those benefits from other alcoholic beverages especially from those that are at “greater risk for developing cardiovascular disease.” Interestingly enough, other studies have shown that wine drinkers have healthier dietary habits which are also similar to the Mediterranean food pattern. These individuals also choose healthier paths in life and appear healthy in most aspects of their life such as having “a lower prevalence of smoking, a higher educational level, and healthier scores in psychological test assessing…self esteem, sensation seeking” and all of this is due to individuals that choose to drink wine instead of other alcoholic beverages.



Reference: [1] Carmona-Torre F de A, et al. “Relationship of alcoholic beverage consumption to food habits in a Mediterranean population.” Am J Health Promot. 2008 Sep-Oct; 23(1): 27-30.

What just a Little bit of ‘Mediterranean’ can do for you!

I want to challenge you to try something new starting tomorrow or even today if you have not eaten yet. Anything you decide to cook from now on, replace whatever vegetable oil that may be recommended and try cooking with olive oil. According to some research done on 26,000 Greeks, scientists were able to find that just by these individuals using more olive oil in their diet they were able to cut the risk of cancer by 9%. It’s quite fascinating to know that just by including more of this healthy oil into your diet can help you reduce your chances of developing certain cancers. Throughout their study, these scientists concluded that just by including “a couple of elements of the Mediterranean diet [this] could cut the risk of cancer by 12%.” It’s better to start off little than to not do anything at all. It really doesn’t take much effort just to replace your cooking oil. So let us get this straight; here are the basics when it comes to improving your health:

• Eating more unsaturated fats such as olive oil reduces your risk of cancer by 9%

And to further achieve the benefits that the Mediterranean Diet:

• Eating less red meat and more “peas, beans, and lentils, [can] cut the risk of cancer by 12%”

Another addition to your life you might want to consider is adding broccoli into your diet. Studies have shown that broccoli fights against heart disease and stops prostate cancer. The Mediterranean diet praises “higher amounts of fruits [and] vegetables…” and broccoli has appeared to be a very beneficial vegetable especially for men that are vulnerable to prostate cancer. Scientists were able to test the benefits of these vegetables by comparing the “effects of adding 400 grams of broccoli or peas a week” in diets of men that were at a greater risk of developing prostate cancer. Researchers found that the individuals that were tested by eating broccoli had a change in the “activity of genes” in their prostate. Broccoli is not the only vegetable that they believe they could find changes in; “their findings raised the possibility [that] other ‘cruciferous’ vegetables, such as cauliflower and Brussels sprouts, could help prevent or slow down the disease” if the patient were to have a particular “gene variant.” What I want all of you to take from this is that just by changing little things in your life can hugely impact you in advantageous ways.

Reference: [1]:

<http://news.bbc.co.uk/1/hi/health/7483164.stm>

Younger Generation goes Mediterranean

Western Crete, a small town in Greece, is considered to be the birthplace of the Mediterranean Diet, and is having a huge dilemma with the younger children in a place where individuals were brought up eating “fresh produce and fish” instead of from places such as “chocolate shops, pizza places, ice cream parlors…and fast-food joints.” Instead of eating healthy like the Greeks have in the past, they have succumbed to their fear of a more westernized civilization of junk food and poor eating habits. It is very critical for the younger generation to know the importance of having good eating habits while maintaining a healthy living style. Dr. Michalis Stagourakis noticed that in Kasteli, Greece there has been a huge transformation in the way the people in the Mediterranean region are eating; specifically “a changing diet [producing] an epidemic of obesity and related maladies.”

Sadly in Europe, nowadays the Mediterranean diet is hard to find in the places where it once originated from; instead it’s easier to find the healthier cooking at “restaurants of London and New York.” Of course you can always go to the supermarket to get the foods that you need to create a healthy Mediterranean dish, and there are even cheap frozen Mediterranean dinners for those that are fairly busy. Take a look at my previous blogs to get more information on foods on the go and previous recipes from Chef Maria Liberati. It is quite ironic how the Mediterranean diet that we know to be “associated with longer life spans and lower rates of heart disease and cancer” is being transitioned to a younger generation of about two-thirds of overweight children. Someone commented that it’s quite scary that individuals, from where this healthy diet originated from, used to live until they were around 100 and now “you see kids whose longevity is less than their parents.”

Out of concern, the Food and Agriculture Organization of the United Nations decided to focus on this growing problem and help educated people on what used to be the ever so popular Mediterranean Diet. Due to overall unhealthiness of the children in this area that they focused on in Greece, the Greek government decided to educate them. They were lectured on nutrition and taught lessons that included the food pyramid, specifically focusing on the Mediterranean diet. Interesting statistics to know is that in Greece “three-quarters of the adult population is overweight or obese” and in the United States “66 percent of adults older than 20 were overweight in 2004, and 31.9 percent of children 2 through 19 were overweight in 2006.” Greece and the United States differ in the way that they eat in general but surprisingly in Greece the growing number of children getting “fat” is quite shocking. Interestingly enough, the older generation is more shocked at younger generation due to the fact that “Greece had for so long been a poor nation where hunger was a recurrent problem” and another striking fact to note is that in the United States “obesity is more pronounced in adults than in children” while, like we have discussed previously, in the Mediterranean region weight problems is more prevalent in the younger generation. Obviously living in a village in Greece is quite different than growing up in a city like Los Angeles or New York. If we combine the methods from the Greeks and use that in our younger generation in the United States, we will be educating and perhaps preparing our children for a healthier future. Why not help prevent our children from having coronary heart disease when they are much older, or perhaps from having cancer. If we start with the younger generation it will be beneficial to us all in the long run.

Reference: [1] Rosenthal, Elisabeth. “Fast Food Hits Mediterranean; a Diet Succumbs.” The New York Times. 23 Sep. 2008.

Antioxidants and the Mediterranean Diet

Italian Researchers, Drs. Francesco Visioli and Claudio Galli, decided to take a look at the importance of antioxidants and the role it plays in the Mediterranean Diet. This research was conducted at the University of Milan in Italy. The researchers pointed out specifically that the traditional Mediterranean diets are a bit different from how diets are portrayed in Northern Europe and American diets. Something that particularly stands out is the fact that the traditional Mediterranean diets “include a significantly large amount of plant foods…[and] this notable difference between the two eating styles…has been associated with a lower risk of developing coronary heart disease and certain cancers.”

Something that may contribute to having coronary heart disease is having “high plasma cholesterol levels” which can be found in other popular diets in the US for example compared to the healthy eating style portrayed from the traditional Mediterranean Diet. These foods that are involved in the Mediterranean Diet have one of the best things your body could ask you for, and that would be; antioxidants. Antioxidants and its “excessive free radical production” have shown in a great number of studies that they have been linked to a reduction of the diseases that we have mentioned earlier. Through the research that these Italian scientists have conducted we are going to get into more depth about how the abundance of “fruits, vegetables, breads, nuts, seeds, wine and olive oil” have a great impact on individuals and their relation to “human disease.”

There are several different kinds of antioxidants; some of the antioxidants that these researchers focused on and its involvement with the Mediterranean diet are, “tocopherols, carotenoids, flavonoids, and polyphenols.” Again, unlike many other diets out there, the huge benefit of the Mediterranean diet is that it focuses much of its attention on fruits and vegetables and other many ingredients that are “rich in vitamins, minerals, and phytochemicals” that represent a “major source of antioxidants.” Let’s take a closer look at the specific antioxidant vitamins and how they contribute to specific diseases:

(1) Tocopherols

This particular antioxidant can be found in “nuts, wheat germ, vegetable oils (i.e., seed oils), margarine, mayonnaise, butter, and eggs.” Epidemiologic studies have shown a correlation between the intake of tocopherol and its protection against coronary heart disease and certain cancers.

(2) Carotenoids

The great thing about carotenoids is its special relationship with Vitamin A. They are found in “heavily pigmented fruits and vegetables such as carrots, broccoli, tomatoes, red peppers, and pumpkins” which are very commonly used in meals prepared particularly inspired by the Mediterranean diet. Epidemiologic studies have shown that plasma levels of carotenoids are “positively correlated with a lower incidence of [coronary heart disease] and lung cancer.”

[3] Vitamin C

Citrus fruits are a great provider of Vitamin C. Popular fruits in this category consist of oranges, tangerines, grapefruits and lemons. Leafy vegetables are also a great source of this. A very important fact to know is that Vitamin C is actually the “principal antioxidant of human plasma.”

[4] Phytochemicals (nonvitamin antioxidants)

Polyphenols fall into the category of phytochemicals and are very abundant in the Mediterranean diet especially when it comes to “its high proportion of fruits and vegetables and to the consumption of red wine and olive oil.” Wine, when consumed moderately, have been known to have beneficial effects to an individual’s health especially from the protection from coronary heart disease. We have talked previously on how great olive oil is and how you should make olive oil your best friend.

Overall, these scientists believe in the benefits of antioxidants but they do suggest that your best bet is to follow a healthful diet, such as the Mediterranean Diet, and make sure to consume your body with an “abundance of…fruits, vegetables, [moderation of] wine, and olive oil” and you’re on a healthier path for tomorrow.







Reference: (1) Visioli, Francesco and Galli, Claudio. “The Role of Antioxidants in the Mediterranean Diet.” Lipids, Vol.36, Supplement (2001).

Allergies and the Mediterranean Diet

British Studies are showing that the Mediterranean Diet’s aspect of having antioxidant-rich foods is linked to the prevention of allergies and asthma symptoms. Scientists conducted a survey for children that are specifically from the Greek Island of Crete just to get an idea of their eating habits and how their body is functioning regularly. On a normal basis these children were eating “at least twice a day, [and] eight out of 10 children ate fresh fruit, and two-thirds ate fresh vegetables.” These children that followed a healthy eating style showed great benefits specifically towards ‘respiratory problems.’ Another interesting find was that the children who followed this healthy eating habit also showed that they were “less likely to develop air or skin allergies, or asthma symptoms.”

A lot of people seem to think that having allergies or asthma is not a serious condition. The funny thing is that you may think that you don’t have it and eventually develop symptoms for allergies or asthma as you grow older. The knowledge of this study could benefit all of us and it has made me aware of how I should go about my eating habits as well, especially if it is able to help me with these symptoms. At the end of August I began to have symptoms that I have never had in my life. Granted my mom does have Asthma and severe allergies so I’m sure she passed that on to me but it came out of no where. When an individual is suffering from asthma or allergies “their lungs [are] constantly bombarded by foreign bodies, or allergens in the air… [and when] these allergens enter the body, the immune system believes they are harmful….In an effort to protect itself, the body sends out antibodies to fight off the allergens.” It is important to be aware of your health and others around you because you may never know one day when it could possibly affect you.

Several doctors from London believe that everyone’s body needs to have some sort of balance, for instance “a balance between what we breathe in, and the body’s reaction.” Also when it comes to children, these doctors state that most children do not have allergies and an explanation to why they probably do suffer from this problem is because of their unbalanced diet. If this is what doctors seem to believe then the only thing one could think to do is to help other individuals have a healthy balanced diet. That’s where the Mediterranean diet comes into play. We all know, or if you don’t I’m letting you know, that the Mediterranean diet contains plenty of healthy foods and the power of these antioxidants is supreme. These antioxidants are believed to do a lot of good to many areas of the body; “antioxidants are known for their disease-fighting ability…[and] they work to sop-up the so-called free radicals left over in the body as a byproduct of a cell’s day-to-day functions.”

Honestly though, what more could you ask for? Studies have shown that “antioxidants are good for heart disease, good for cancer, and how asthma as well.” It’s a NO-Brainer! The Mediterranean Diet contains plenty of antioxidants. What else? Antioxidants help fight bad things in our body! I say, start the Mediterranean diet and give it a try. You will thank yourself for it ten years from now when you’re looking 20 years younger than all of your friends that didn’t listen to you. Start focusing on a healthy new you and get rid of the bad eating habits. You can do it!

Reference: (1) Owings, Laura. “Mediterranean Diet May Prevent Allergies.” ABCNews Internet Ventures. 2008. 5 April 2007 <http://abcnews.go.com/Health/Story?id=3008436&page=1>

Mediterranean Diet Focus in Greece

Studies have shown that the Mediterranean Diet ‘reduces fatality’ in individuals that suffer from coronary heart disease. With that focus, researchers, Drs. Trichopoulou, Bamia and Trichopoulos, analyzed this assumption to show how advantageous the Mediterranean Diet could be to individuals who decide to pursue a healthy eating life style. Research previously done by a fellow named Keys stated that the reason the Mediterranean Diet was indeed such a beneficial diet in regards to coronary heart disease is because the “diet [is] low in saturated lipids that conveyed protection…by lowering plasma cholesterol levels.” For those of you that do not know what plasma is; it is basically the liquid component of your blood. Now researchers feel as if the diet has shifted away from “low content of saturated lipids” and are now focusing on “high content of olive oil and…toward its overall…characteristics.” Instead of just focusing primarily on coronary heart disease the Mediterranean Diet is able to “include possible effects on total mortality” which would be more helpful in learning what the Mediterranean Diet can do to someone if they stick to this healthy lifestyle for a long term process.

It’s quite fascinating to learn and follow how researchers go about these kinds of studies. The way in which these scientists went about this study is that they used 1302 Greek men and women and followed up on them for an average of about 4 years. They looked to see the relationship between someone who was able to stick to the Mediterranean Diet and to what degree and its association to individuals diagnosed with coronary heart disease. The main purpose is to see the survival rates of these individuals that stuck with and followed the traditional Mediterranean Diet. Through several scientific methods and intensive researcher these doctors were able to conclude what they had thought from the get go. They were able to show that there is in fact “greater adherence to the traditional Mediterranean diet [and] is associated with a significant reduction in mortality among individuals diagnosed as having coronary heart disease.” Please check out the reference below if you are interested in following up with these doctors’ research.

Reference:

(1) Trichopoulou, A., Bamia, C., and Trichopoulos, D. “Mediterranean Diet and Survival Amont Patients with Coronary Heart Disease in Greece.” Arch Intern Med. 2005’ 165: 929-935.

New Season. New You: Analyzing the Mediterranean Diet

This season of blogs will be concentrating more on the many researchers and scientists out there that are focusing their studies on the Mediterranean Diet and its effects on the many individuals that choose to live the Mediterranean life style. Occasionally I will give tips and recipes that you might be interested in indulging your taste buds in. By following and appreciating the research involving the Mediterranean Diet I hope to encourage you or any of your fellow friends, neighbors, and family to give it a try and spread the word on how much impact this diet can have on your life. If you’re currently living the Mediterranean lifestyle I hope that you recognize the importance and how much better the quality of your life could be just by changing some possible nasty habits for instance. It is not hard to follow this life style; take a look at my past blogs and get and idea of what the Mediterranean Diet has to offer. Let’s start this blog off right with research done by Francesco Sofi and colleagues.

The finalized published study done by these researchers titled their work as, “Adherence to Mediterranean diet and health status: meta-analysis,” and the purpose of this study was to review “all the prospective cohort studies that have analyzed the relation between adherence to a Mediterranean diet, mortality, and incidence of chronic diseases in a primary prevention setting.” Basically the study is there to show the benefits of what happens when you stick to a diet such as the ‘Mediterranean Diet’ in regards to the many chronic disease that many individuals continue to suffer with. The analysis focused on research that was done in this field from 1966 to June of 2008.

This included 12 studies on a total of “1,574,299 subjects followed for a time ranging from three to 18 years.” The researchers concluded that the Mediterranean diet reduces the risk of developing Parkinson’s and Alzheimer’s disease and lowers the chances of suffering and dying from a cardiovascular disease or cancer. Overall, by sticking to a Mediterranean diet you are significantly ‘improving your health status.’ Life is about being healthy, happy and doing well for yourself and others. Why not take better care of yourself and start making others aware of the importance of a greater and healthier life.

Reference: (1) Sofi F, Cesari F, Abbate R et al. Adherence to Mediterranean diet and health status: meta-analysis. BMJ 2008; 337: a1344. DOI: 10.1136/bmj.a1344

Mediterranean Diet and Longevity

Statistics have shown that there is very clear evidence that the Mediterranean population live a beneficial life; those who follow their ‘way of life’ when it comes to eating healthy will be rewarded tremendously throughout their life. Studies done by researchers over the past three decades concluded that following the Greek version of the Mediterranean diet is associated with longer survival. Researchers collected data from three studies to ensure that the Mediterranean diet is in fact a great asset to an individual’s daily life. To refresh your memory or for anyone who does not know much about the Mediterranean diet, the diet originates from the Greeks who consume a fair amount of olive oil and high portions of vegetables and fruits.

Amazingly, studies have shown that “death rates in the Mediterranean region were generally lower and adult life expectancy [were] generally higher in comparison to the economically more developed countries of northern Europe and North America….” The Mediterranean diet along with its healthy benefits has proven to show that it has a good effect on a ‘range of diseases.’ According to the studies done by Trichopoulou et al (1995), there are ‘eight desirable key features’ that are presented in the traditional diet in the Mediterranean area. These eight components are listed as:

(1) high monosaturated-to-saturated fat ration

(2) moderate ethanol consumption

(3) high consumption of legumes

(4) high consumption of cereals (including bread)

(5) high consumption of fruits

(6) high consumption of vegetable

(7) low consumption of meat and meat products

(8) moderate consumption of milk and dairy products

Another great aspect of the Mediterranean diet is the fact that the food associated with this diet usually consists of a great amount of antioxidants. Antioxidants have been proven to greatly benefit an individual’s health. Greens (vegetables, salads, etc.) that are eaten and cooked in a healthy way contain a great amount of flavonoids which is said to be “considerably higher than those found in red wine and black tea.” Flavonoids are known for their antioxidant properties and sometimes are called blioflavonoids. The Mediterranean diet allows for a healthy moderation of red wine which has also shown its benefits in many other studies as well.

References:

(1) Trichopoulou A & Vasilopoulou E (2000): Mediterranean diet and longevity. B J. Nutr. 84(Suppl), S205–S209.

(2) Adherence to a Mediterranean diet and survival in a Greek population. A. Trichopoulou, T. Costacou, C. Bamia, et al., N Engl J Med, 2003, vol. 348, pp. 2599--2608

Including Fish into your Diet

The Mediterranean Diet praises Fish as part of a healthy life style. Today we are going to look at different kinds of fish and their benefits of including them into your diet. Most people know that fish is a great source of protein; it is also a fact that fish contain Omega-3 fatty acids which greatly benefit your heart and according to the American Heart Association can also help those who have or are at a high risk of cardiovascular disease. The American Heart Association highly recommends eating fish at least two times a week because of its beneficial nutritional value; the Mediterranean Diet also values fish more so than red meat as we showed in the Mediterranean Pyramid in the beginning of the year. Check out this ling from the American Heart Association to see what else they recommend (http://www.americanheart.org/presenter.jhtml?identifier=4632); they talk about certain oils that are good to use while including fish into your diet and its benefits. Don’t forget that we always speak highly of our wonderful and health benefiting Olive oil. One thing about fish that could be a concern is that fish contain mercury which poses as a health risk but certain fish contain much less amounts than others and even though fish do contain mercury the benefits have shown in studies to outweigh the negative. Here is a list of fish below that we will discuss:

Lake Trout and Herring: this fish is another good choice because of its low mercury content (Herring) and a good source of omega-3 oils
Sardines: Sardines hail from Italy (was actually named after the Island Sardina in Italy) and has great nutritional value containing Omega-2 fatty acids, protein and calcium. Sardines come by cheap and healthy.
Albacore Tuna: Along with Salmon, Tuna has one of the highest amounts of Omega-3s which mean that it’s a heart-healthy fish helping with lowering blood pressure and reducing your risk of heart attack
Salmon: The benefits of Salmon are that it contains the best source of omega-3s (specifically “three times more than the required daily dose” which makes the salmon extra special). This has shown a drop in prostate-cancer risk and another interesting thing to know is that the mercury levels are fairly low and makes salmon one of the safest fish to eat.
Tilapia: This is another fish with low mercury content and at the same very high in nutrition. Tilapia is available year-round and is said to be inexpensive.
Atlantic Pollock: contains lots of omega-3s and vitamin B12 and again low mercury content. According to the source they can be found in fish sticks and imitation crab.



References:
http://www.americanheart.org/presenter.jhtml?identifier=4632);
http://en.chatelaine.com/english/health/article.jsp?content=20070416_160725_5044
http://www.weightlossfun.com/Sardines.htm

Salmon Dish

This new dish of the week is a very good example of a Mediterranean meal. Our featured and main ingredient of this meal is the almighty Salmon. Our next blog will discuss more on the health benefits of including fish in your diet. Today we will focus more on the Salmon. Salmon like many other fish contain the healthy Omega-3 fatty acids and a good amount of protein. Salmon also have a considerable low amount of calories and saturated fat. Salmon is also a good source of the B Vitamins; B12 and B6. Eating Salmon twice weekly can help raise your Omega-3 levels and is said to be as effective as using daily fish oil supplements. To learn more about how salmon can effect your cardiovascular health, muscle functioning, your heart and blood pressure levels, check out the reference site below the recipe. Happy Cooking!

Salmone al Forno (Baked Salmon)
(for 4)
1 ½ lbs fresh salmon pieces
½ cup flour
Juice of 1 fresh lemon
3 tblsps of pecorino cheese grated
3 tblsps butter-softened at room temperature
1 lemon
Olive oil
Salt and pepper to taste
Preheat oven to 300 degrees.
Cut salmon pieces into cubes. Wash. Place in glass bowl, add dash of salt and pepper. Pour in lemon juice. Stir. Cover bowl with plastic wrap and place in refrigerator for 30 minutes.
In separate bowl mix flour with pecorino cheese and softened butter. Mix with hands till grainy well blended texture.
Remove salmon from refrigerator. Drizzle 2 tsps olive oil on bottom of ceramic casserole dish. Drain salmon from the lemon juice marinade and place cubes in casserole dish.
Cover salmon with flour mixture and bake in preheated oven for 25 minutes or until top is golden brown

Reference: http://whfoods.org/genpage.php?dbid=104&tname=foodspice

Fish Awareness

This week is fish awareness week; the next couple blogs will include fish recipes and more information on certain kinds of fish and its benefits. This new recipe includes the cod fish; let’s take a look at its healthy benefits before we prepare. Cod fish is a nutritious ‘low-calorie’ fish with a great source of protein and B Vitamins. Cod fish is another heart-healthy fish that have shown to decrease the risk of heart disease; basically cod fish ‘promotes cardiovascular health.’ Make sure to check out the reference link below the recipe for more in-depth information on Cod Fish and its many benefits.

Alla Creola (Creole style)
1 ¼ lbs fresh codfish
5 large red ripe tomatoes
1 red pepper
1 yellow pepper
6 tblsps plain breadcrumbs
6 tblsps parmigiana-reggiano cheese grated
3 tblsps olive oil
3 tblsps rum
Salt and pepper to taste
Wash, dry pepper. Preheat oven t o450 degrees and roast pepper on cookie sheet for approximately 25 minutes, turning as skin becomes roasted on each side. Remove from oven. Peel off skin, remove seeds and any white pith inside. Chop into thin filet slices.
. Cut codfish into small pieces. Heat 1 tblsp olive oil with whole garlic clove in sauté pan, place in codfish. Saute for 1 minute and add in rum, dash of salt and pepper. Cook covered over low heat for 20 minutes.
Wash, dry tomatoes and remove seeds inside. Cut into thin filet slices. drizzle 1 tblsp olive oil in casserole dish. Arrange tomato slices on bottom. Sprinkle breadcrumbs on top. Then sprinkle parmigiano-regginao cheese on top. Place under broiler fro approx 2-3 minutes or until browned on top.
Remove codfish mixture from heat. Distribute evenly on top of browned tomatoes, then top with cut roasted peppers. Place in preheated oven for 3-4 minutes more and serve.

Reference: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=133

Including Nuts into your Diet

The Mediterranean Diet incorporates eating small portions of nuts into its lifestyle; it is a good snack on the go or could even be added into a salad or some other kind of meal. Nuts are in fact high in fat but some of these nuts that are found in trees are low in saturated fat. These nuts include walnuts, almonds, hazel nuts and pecans and they do wonders for your body. It is said that too much of anything can be bad, and this applies to nuts, like we have said before when introducing the Mediterranean Diet, nuts in large amounts are not beneficial to the body because they are high in calories. By eating them in moderation you are doing a good thing for your body. Let’s discuss more on why nuts are beneficial for your body and how they can help you maintain a good lifestyle. Also, check out the link below for more information on nuts and how they are beneficial to your health.

Nuts are considered to be the heart healthy snack food because of its ability to lower the LDL cholesterol (the bad cholesterol) in the blood. We know that too much LDL is a bad thing and is a main cause for heart disease so these nuts prove to be very beneficial. Other benefits that nuts have to offer include reducing your chance of developing blood clots and improving the ‘health of the lining of your arteries.’ The Vitamin E, fiber and Omega-3-Fatty Acids found in these nuts also make these nuts healthy for you. Be sure to grab some nuts at your local grocery store and start including them into your diet. Again, check out the website listed below for more in depth data on nuts and its benefits.

Reference: http://www.mayoclinic.com/health/nuts/HB00085

Recipe of the Week: Arrostite alle Erbe

This new dish of the week features the very nutritious and healthy eggplant. Eggplants are rich in antioxidants and have a great source of dietary fiber and Vitamin B. The Eggplant serves as a great brain food because of its antioxidant properties and its effect on brain cells and helps tremendously with cardiovascular health. To read more about the antioxidant properties and learn more about what the eggplant has to offer your body check out the website listed below.


Reference: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=22


Arrostite alle Erbe (Herbed Roast)
1 lb of fresh eggplant
1 fresh hot red pepper
1 small handful of each of these fresh herbs-thyme,basil,marjoram
6 tablespoons of extra virgin olive oil
1 clove garlic
Pinch of salt
Wash eggplant, cut off both ends. Then slice thinly
Prepare a marinade using 1 tblsp olive oil, half of the herbs chopped finely,half of the red pepper cut into small cubes.
Place eggplant in plate and marinate with oil mixture.
Slice garlic clove in half lengthwise, in a separate bowl place remaining olive oil with sliced garlic and remaining chopped herbs, remaining hot pepper chopped into small cubes. Blend, cover bowl with plastic wrap, set aside
Heat electric grill. Grill eggplant on both sides.
Arrange eggplant slices on plate. Remove garlic from olive oil mixture and pour on top of grilled eggplant slices. Salt to taste. Serve eggplant slices on grilled slices of crusty bread.

Red Wine In All Its Glory

When we first introduced the Mediterranean Diet to you we discussed a little about Red Wine being part of the Mediterranean Lifestyle. Drinking moderately has shown that it is able to help with heart disease (studies have shown that people residing in the Mediterranean areas in fact have lower risks of heart disease) and generally provides antioxidants that fight against free radicals in your body which is helping your heart. Red Wine also helps with blood circulation by preventing blood clots that can lead to serious medical problems. Studies have shown that women that drink one glass of wine a day and men that drink up to two glasses of wine per day lowers their chances of getting a heart attack in middle aged individuals. Studies have also shown that Red Wine raises the good cholesterol in your body (HDL) and lowers and prevents the bad cholesterol (LDL).

Red wine also has a role in preventing certain cancers that can harm your body. The antioxidants that are found in Red Wine come from the grapes skin and seeds. According to the National Cancer Institute the polyphenols are the antioxidants with anti-cancer properties. Also an interesting fact on why red wine is the so-called ‘Godly’ wine compared to white wine is because when making whine wine the skins of the grapes are removed (this is partially where the antioxidant properties come from). An important polyphenol is Resveratrol which was produced “as part of a plant’s defense system against disease.” Interestingly enough, the resveratrol produced is there in order to response and fight off stress, infection, injury and even invading fungus in plants (National Cancer Institute). Resveratrol is an amazing type of polyphenol because of the amazing things it can do; it has been shown to reduce tumors from developing into cancer in animals. This antioxidant really helps the immune system tremendously by having an effect on cancer cell growth. Overall we can say that Red Wine is the superman of wines, helping your heart and helping to prevent cancer. Remember, drink moderately, enjoy and remember that by being responsible you are helping your body into being a healthier and happier being.

Reference:
http://www.cancer.gov/newscenter/pressreleases/redwine

Recipe of the Week: Riso Invernale

This week’s healthy recipe clearly displays a Mediterranean dish as it contains our healthy olive oil, fresh fruits such as apples, and lemon juice (we’ve discussed previously of the joys of lemons). The main component of this dish is the Arborio rice. For those that do not know this particular kind of rice originates from Italy, it’s actually named after a town called ‘Arborio.’ It is common to use this kind of rice when making Risotto because it produces a very nice creamy texture which is the main idea behind making a good Risotto dish. Enjoy!


Riso Invernale (Winter Rice)
2 cups of Arborio rice
2 granny Smith apples
10 leeks chopped finely
1 tablespoon of finely chopped parsley
2 tablespoons of freshly squeezed lemon juice
4 cups of vegetable broth
2 tablespoons of butter
1 tablespoon of olive oil
Salt and pepper to taste
Wash, peel and core apples. Cut a few thin slivers of green apples with skin on before peeling for decoration. Cut into large cubes.
Pour lemon juice over apples. Wash, dry and chop parsley finely. Chop leeks finely. Heat broth to a boil. Heat oil in large sauté pan. Add in 1 tblsp of butter and melt ,do not burn. Add in dry rice.. Stirring regularly with wooden spoon.. Let rice grains toast when grains are transparent, add in apple cubes with ¼ cup broth. Let liquid evaporate , keep stirring.
Cook rice for 16 minutes in this way, add broth at ½ cup at a time and when evaporated repeat. Salt and pepper to taste. Add in leeks and remaining butter. Place cover on sauté pan and let cook for 2 minutes this way. Remove cover, stir with wooden spoon and serve.

Recipe of the Week: Uova al Curry

This new healthy recipe of the week features the incredible, edible egg. Now eggs, being low in saturated fat and one of the cheapest ways to stay healthy, have a great source of protein and include essential vitamins such as vitamin D, A, E and B. We’ve discussed previously how these vitamins affect our body in such great ways such as increased energy and better blood flow and circulation. The eggs that contain these vitamins help promote great bone health, have antioxidants that protect you against free radicals, and overall just help with perfecting your immune system and keeping it healthy. Eggs can also help fight against heart disease and can help prevent certain cancers in your body. For more information on how eggs affect your cholesterol, nutrition and even the latest research involving eggs check out this website: http://www.nutritionandeggs.co.uk/. Enjoy your meal!


Uova al Curry (Eggs in Curry)
(serves 4)
8 large eggs
2 medium eggplants
16 ounce can of crushed tomatoe
1 tsp powdered curry
1 tsp fresh chopped parsley
4 tblsps extra virgin olive oil
1 clove garlic
Salt and pepper to taste
Wash. dry eggplant. Cut of both ends of eggplant. Cut into small cubes. Place I ncolander and sprinkle 1 tsp of salt on top, let sit for 30 minutes. Rinse and pat dry.
In sauté pan heat 1 tblsp olive oil, whole garlic clove for 1 minute. Place in eggplant cubes and powdered curry. Cook over low heat for 15 minutes.
Add in crushed tomatoes,salt and pepper to taste. Cook for another 20 minutes over low heat.
I n separate pot cook eggs in boiling water for 10-15 minutes or until hardboiled. Peel.
Remove eggplant from heat. Remove garlic clove. Sprinkle with chopped parsley. Arrange 2 eggs on each serving plate and cover with eggplant mixture.

Food of the Week: Pepperoni Marinari

This week we have another healthy recipe for you to try. It’s a dish filled with various peppers that are actually very good for you. Let’s learn some quick facts about the basic nutrients of these colorful zesty peppers you probably have laying around the house before getting down to cooking (if you want a closer look at nutrition regarding these bell peppers check out this website: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=50) Bell Peppers are in the form of different colors other than the ones listed in the recipe below such as orange and even purple. Collectively Bell peppers show a great source of Vitamin C and Vitamin A as long with other important nutrients. On the website I’ve listed there is a link to over 80 nutrients that the Bell Peppers contain. The brightly colored bell peppers are the peppers with the greatest source of nutrients because they contain the important antioxidants that fight free radicals in your body. Now get to cooking and enjoy.


Pepperoni Marinari ( Peppers with taste of the Sea)
(serves 4)
4 red peppers
12 ounces crab meat
½ cup plain breadcrumbs
1 egg
½ yellow pepper
½ green pepper
1 tblsp fresh chopped parsley
2 tblsps milk
1 whole garlic clove
4 tblsps olive oil
Salt and pepper to taste
Preheat oven to 400 degrees.
In separate bowl, moisten bread crumbs with milk. Flake crab meat. Chop parsley finely. Chop yellow and green pepper into small cubes.
Heat 3 tblsps olive oil in sauté pan. Place in crab meat and chopped peppers and sauté for 5 minutes. Then add in bread crumbs,chopped parsley, whole garlic clove, salt and pepper to taste. Saute.
In small bowl, whisk egg, then pour into crab mixture.. Mix in and let sauté for 5 minutes over low heat.
Wash, dry yellow peppers, Cut in half, remove seeds and white pith inside. Drizzle 1 tblsp olive oil on bottom of casserole dish. Place in pepper halves and fill with crab mixture. Cover with aluminum foil and bake for 15 minutes. Then remove aluminum foil and bake for another 20 minutes. For last minute place under broil allowing mixture to become golden brown.