Mediterranean Diet
Raised on Olive Oil provides recipes and suggestions that follow the Mediterranean Diet while incorporating California Cuisine. The Mediterranean Diet is not a fad diet, but rather one of the most researched diets with over 6,000 studies done over the last eighty years. U.S. News and World Report releases a list of the best and worst diets evaluated by experts every January. For the fourth conservative year the Mediterranean Diet has been ranked the best overall diet, best healthy eating, easiest to follow, best for diabetes, best plant based, best heart healthy and best diet to decrease inflammation.
At Raised On Olive Oil we hope to help guide and educate our viewers how to cook and live the Mediterranean Lifestyle. The key to this approach is that it is not a diet, but instead an overall lifestyle. To achieve this lifestyle, we will suggest the following guidelines.
Lifestyle – Enjoy the company of friends and family when cooking and eating. Turn off the TV and electronic devices when eating. Studies have shown the simple event of “Dolce Vita” or the “Sweet Life” of enjoying the company of friends and family while eating can extend your longevity. Exercise whenever possible throughout your day. Just don’t focus on the one-hour workout, but rather try to walk, stretch and take a flight of stairs whenever possible. Studies have shown that regular low impact and endurance-based exercise has been linked to the best choice to increase longevity. Examples of this is walking, hiking, bicycling and swimming.
Plant based not meat based – Eat smaller portions of fish, seafood and chicken and larger quantities of vegetables and fruits. Focus on 7-10 portions of vegetables and fruits a day. Including a variety of vegetables high in antioxidants and flavonoids such as dark leafy greens (kale, spinach and arugula), cabbage, tomatoes, eggplant, zucchini, tomatoes, onions and herbs (parsley, basil, dill and mint) have been shown to decrease mortality. Fruits like organic berries (blueberries, boysenberries, raspberries and mulberries), pomegranate, tart cherries, grapes and melons have been associated with increased immune system and decreased inflammation.
Extra Virgin Olive Oil – Replace saturated fats like butter, coconut oil, lard and mayonnaise with extra virgin olive oil. The Mediterranean diet uses as much as 30 percent of total calories from fat in the form of olive oil or nuts. According to a study published by The New England Journal of Medicine in 2018 concluded that people who ate a Mediterranean diet with supplemented amounts of olive oil and nuts had significantly lower incidence of Cardiovascular Disease than those who ate a reduced fat diet.
Nuts and Seeds – Nuts and seeds are an important component of getting healthy fat and protein in the Mediterranean diet. In the 2018 publication of the Journal of Epidemiology consuming 1 ½ ounces of seeds and nuts at least three times per week may help reduce your risk of cardiovascular disease by 30 percent.
Beans – Beans are rich in soluble fiber and phytonutrients which have been linked to decreasing various diseases. Harvard University’s T.H. Chan School of Public Health notes that there have been many studies concluding the replacement of beans instead of red meat has been associated with a significantly lower risk of developing Type 2 Diabetes, high cholesterol, high LDL’s (bad cholesterol) and high triglycerides. Focus on at least 3- 4-ounce servings of beans per week.
Carbs and Grains – Unfortunately many fad diets have been preaching to follow a diet low in carbohydrates. Carbohydrates are needed for energy and should make up 40 percent of the total calories for the Mediterranean diet. A diet high in whole wheat, barley and grains has been linked with up to 30 percent decrease in inflammatory diseases associated with cancer, type 2 diabetes, and cardiovascular disease, according to Harvard University’s T.H. Chan School of Public Health. The Mediterranean diet focuses on wholegrain breads, pasta, oatmeal, oat bran, bulgur, quinoa, farro and barley instead of white refined flour and white rice.
Meat, Seafood and Poultry – Red meat is eaten occasionally a couple times a month and processed meats should be avoided altogether. According to the American Cancer Association diets high in red meat have been linked to colon, rectal, pancreatic and prostate cancer. Replace red meat and processed meats with beans, fish, and chicken. Fish high in healthy fat containing Omega-3’s like salmon, tuna, trout, mackerel, sardines and herring should be eaten twice a week. Note, fish and poultry should be eaten in moderation as an addition to vegetables, grains and beans.
Dairy and Eggs – Organic milk and eggs are amazing foods packed with vitamins and nutrients. Focus on eating low fat and fat free plain yoghurt, cottage cheese and milk. Add and top foods with feta cheese, Lebne (strained yoghurt, like a cream cheese), Parmigiana Reggiano, Pecorino Romano and fresh mozzarella. You can eat a many egg was you want, but limit your intake of whole eggs to 4 per week. The yolk is full of omega 3s, but high in cholesterol.
Sugar – Sugar contained in fruit (grapes, dates, figs and pomegranate) and honey is the main source for the Mediterranean diet. The average American consumes 23 teaspoons of sugar a day. The American Heart Association recommends no more than 6 teaspoons for women and 9 teaspoons for men of added sugar per day.
Wine – Red wine has historically been drunk by the Mediterranean’s, but usually always with food. Red wine has many health benefits when drunken in moderation including polyphenols (antioxidants), anthocyanins, and oleocanthal. Oleocanthal is the same compound found in olive oil that helps against blood clotting, improves blood vessel function and cholesterol. If you do not drink don’t start, but if you do, drink in moderation and with meals. Moderate alcohol use is classified as one drink or less per day for women and two drinks or less per day for men.