Mediterranean Diet

The Mediterranean diet has long been touted for its health benefits. It is a diet high in fish, fruits, vegetables, grains, beans and fiber. The secret is to eat food, which has the highest nutritional content and the lowest amount of calories using traditional Italian ingredients, or whatever one's personal Mediterranean Preference, this way one feels full and satisfied.  Click here for Paula's Personal Tips & Links on Healthy Eating Habits and remember:
"Mangia Mediterranean" to Stay healthy - Live longer - Feel better.

• Mediterranean Diet Healthy Eating Pyramid - by "Oldways in conjunction with  the Harvard School of Public Health and other institutions.
• Mangia Mediterranean? - by  Dr. Andrew Weil, graduate of Harvard Medical School, and the director of the program in integrative medicine at the University of Arizona.
• The Virtues of the Mediterranean diet have long been extolled by the medical profession.
• The Mediterranean Diet Is A Natural Fit - studies from the early 1960s, found that those people residing in countries bordering the Mediterranean Sea lived healthier and longer lives than those living in northern Europe, the United States and Japan. 
• The Mediterranean Diet and Lifelong Good Health - International Task Force for Prevention of Coronary Heart Disease, Consensus Statement by the Royal College of Physicians, January 2000.
• The Results -  The Lyon Diet Heart Study demonstrating that there is a strong protective effect from the so-called Mediterranean diet.
• Heart Health, Go Mediterranean - Energy Times, June 1999.
• Fast food threatens Italian healthy eating and traditions - CNN: January 29, 1997.
• Olive Oil and Hypertension - from Good Eats: Fuel for Better Living
• Article: Olive oil and hypertension - from the National Library of Medicine, NLM, PubMed.
• Olive oil and heart disease - Abstracts from the American Journal of Clinical Nutrition.
• European Olive Oil Medical Information Library - researched and validated by the Institute of Atherosclerosis Research at the University of Münster, Germany.
• Extra-Virgin Olive Oil Reduces Need for Blood Pressure Medication - from WebMD Health
• Gallbladder Surgery Alternative - Olive oil and apple juice
• Dietary antioxidants for cardiovascular prevention - Nutr Metab Cardiovasc Dis 2000 Feb;10(1):38-44
• Tomatoes may help fight cancer and heart disease - Lycopene, is one of the most potent anti-oxidants known.
• Diets rich in tomato products appeared to reduce prostate cancer because of the high lycopene content in tomatoes. (Harvard School of Public Health)
• Tomato Products, Lycopene, and Prostate Cancer Risk - Edward Giovannucci, M.D., Sc.D., Department of Nutrition, Harvard School of Public Health
• Prostate cancer Prevention with lycopene - National Cancer Institute article with links.
• LYCOPENE: A good reason to eat tomatoes - by Mayo Clinic Health Letter September 1998. Archived on PubMed part of the National Library of Medicine
• Tomato Sauces, Rich in Lycopene - May Reduce Risk of Prostate Cancer
• Science Daily - Tomato Sauce May Reduce Prostate Cancer Risk 
• Tomatoes May Help Reduce Cancer Risk - from California Tomatoes includes recipes and tips.
• Consumer Affairs - Tomatoes Reduce Cancer Risk
• Lycopene May Help Prevent Atherosclerosis - review by Dr. Mercola
• Lycopene reduces Cancer Risk - University of Michigan Cancer Center
• Lycopene May Help Prevent Liver Cancer - a carotenoid present in tomatoes, tomato products, and several other fruits and vegetables, may play a role in preventing certain cancers in humans
• Mediterranean Diet to help prevent repeat heart attack.
• Mediterranean Diet Shown To Prevent Second Heart Attacks - according to a study in Journal of the American Heart Association. 
• Fish Oils Reduce Blood Pressure - American Heart Association, 5 June 2000.
• ¡Ciao! down: Mediterranean diet after a heart attack adds years to life - For individuals who have already had a heart attack, a “Mediterranean” style diet – rich in olive oil, fruit, vegetables and fish – might be one of the best prescriptions for a longer life, researchers report today at the American Heart Association’s Scientific Sessions 2000
• Vegan diet comes natural in the Italian kitchen - Adapted from Vegan Italiano, August 22, 2006
• Gardening for Your Heart - Onions and garlic are essential components of Mediterranean cuisine.
• Organic Gardening: Getting Started - by John Grogan managing editor of Organic Gardening magazine.
• Organic Gardening for the "lazy gardener" - tips on growing Tomatoes, Basil and more without using chemicals. (not working on last test)
• Seeds from Italy presents Cooking Italian Vegetables - Recipes page by "Seeds from Italy" . It is up above the other recipe links because this is how we cook vegetables.  We look in the garden first, see what looks good for the daily meal, chop fresh garlic, saute olive oil and thats it...just like their recipe.
• Healthy habits can reduce risk of heart disease.
• Research Supporting the Modified Mediterranean Diet - Learn more about the components of this healthy eating plan from Dr. Stephen Sinatra, M.D.  
• This study by Italian doctors of more than 11,000 heart attack victims.......
• Tomatoes Help Blood Vessels - new evidence concludes that eating foods such as tomatoes may ward off cancer, and help keep your arteries free from plaque.
• The Original Mediterranean Diet - from In Italy Online, Regions of Italy - "residents of the Italian peninsula in ancient times learned most of what they knew about food and nutrition from the Greeks who colonized Sicily and the lower part of the "boot."
• Olive Oil Health Links - maintained by Antonio Celentano.
• Evidence that olive oil consumption may reduce the risk of breast cancer - whereas margarine intake appears to be associated with an elevated risk for the disease.
• Three or More Vegetables a Day Keep Prostate Cancer Away. Protection Most Pronounced With Certain Vegetables.
• Jeanne Calment, world's oldest person, dies at 122 - credited an occasional glass of Port wine and a diet rich in olive oil for making her the world's oldest person.
• Curious about Olive Leaf Extract? - laboratory studies have shown that this compound may help protect against both heart disease and cancer.
• Medicinal Foods - The best prescription for living longer may be right in your kitchen.
• Traditional Recipes - from Le Antiche Tradizioni a producer of traditional Italian pasta, sauces, and oils.
• Italian Recipe Archive - from Cooking with Patti.
• Mama's Italian Cooking Glossary.  Nice collection of cooking and pasta definitions.
• Mary Ann Esposito's recipe archives from "Ciao Italia."
• The Mediterranean Menu - recipes and more brought to you by Bertolli Olive Oil. 
• Mama Rosie's Italian Kitchen  - Italian recipes to browse and try!
• The Italian Chef site is devoted to Italian cooking, wine and restaurants.
• Another site devoted to Italian cooking and recipes
• Italian Vegetable Stew , * Rosemary Balsamic Chicken and Potatoes, * Herbed Focaccia, * Minestrone Soup,  * Spinach Fettuccine With Sun-Dried Tomato Sauce - from WebMD Health.
• Fenneled Pork Tenderloin By Marian Burros for WebMD Health
• Arugula and Smoked Mozzarella Salad with Lemon Vinaigrette - from recipe hound
• Baked Peppers with Anchovies - from Cook Like a Chef
• Turkey Filets With an Italian Twist - from WebMD Health .
• Forget pasta - if you want real Mediterranean food. 

For Heart Health, Go Mediterranean.

The Mediterranean diet has been recognized as a savory alternative to the American heart-healthy diet.  Two recent studies confirmed the positive benefits for heart patients of a diet high in fish, fruits, vegetables, grains and beans.

One component of that diet--fish oil--appears to be particularly beneficial, according to a study by Italian doctors of more than 11,000 heart attack victims.  The results, presented at a meeting of the American College of Cardiology in New Orleans, showed that those who took fish oil supplements reduced their risk of dying from heart disease by 15%.

Dr. Gianni Tognoni, a researcher for the study, said it may be that the omega-3-fatty acids in fish oil work on the inside ling of clogged blood vessels.

A related study showed that those who eat a Mediterranean diet are as much as 70% less likely to suffer a second heart attack than those who follow a Western diet.
(Energy Times: June 1999)

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Fish Oils Reduce Blood Pressure

Wednesday June 7 1:29 PM ET:  RESTON, Va. (Reuters Health) - More evidence that omega-3 fatty acids are good for the heart was presented at a meeting of the American Heart Association here, on Monday. [5 June 2000]

Omega-3 fatty acids are found in cold-water fish, such as salmon and mackerel. A growing body of research suggests that including these fatty acids in your diet can reduce your risk for heart disease.

Dr. Lawrence J. Appel, of Johns Hopkins University in Baltimore, Maryland, reviewed scientific studies on the effect of fatty acids on blood pressure. Omega-3 fatty acids ``may have a dose-dependent response in reducing blood pressure'' in people with high blood pressure, Appel said.

``Supplementation of diet with omega-3 fatty acids, typically 3 grams per day, can lower blood pressure in (people with untreated high blood pressure),'' Appel concluded. But he added that the findings so far do not support a recommendation for dietary intake of omega-3s.

Dr. Robert A. Vogel, of the University of Maryland School of Medicine, presented data from studies his research team had done to examine which parts of 'the Mediterranean diet' protect the heart.

The Mediterranean diet, which is high in monounsaturated fat, is common in Spain, Italy and Greece. People in these countries have a lower risk of heart disease than people in countries where the average diet includes more saturated fats.

Participants in the study were fed five meals containing 50 grams of fat. The source of fat consisted of olive oil, canola oil and salmon in three of the meals. The olive oil meals also contained antioxidant vitamins such as vitamin C or foods with antioxidants in them, Vogel noted.

The olive oil meal had beneficial effects on blood flow, Vogel said. None of the other four meals had this effect.

Based on this, the Maryland researcher concluded that the beneficial components of the Mediterranean diet seem to be antioxidant-rich foods, such as fruits and vegetables, and omega-3 rich fish and fish oils. 
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Paula's Personal Tips on Eating:

Hello Readers, 
I feel very strongly about this subject.

I get most of my info on the "Mediterranean Diet" and other Longevity Secrets, from Health-Newsletters, (such as Dr. Peat's)  Research Papers,  Newsgroups,  News Releases on CNN, Reuters, Associated Press, Magazines, Books, my Nutritionist, my Chiropractor, Seniors who can still think, walk, jump, run, ride bicycles, swim, dance and climb a flight of stairs after 80 years on this planet (including Jack La Lanne) and my own direct personal experience, which I keep notes on.  The only Nutrition books I continually refer to are "Lets Get Well" by Adele Davis, "Prescription for Nutritional Healing" by Balch M.D. & Balch C.N.C, "Nutrition Almanac" by Nutrition Search Inc. and most of the books and reporting done by  Earl Mindell, Ph.D,  Dr. Mercola, and also the writings of Dr. Bernard Jensen.

My Nutritionist and my chiropractor, neither of whom have any Italian ancestors,  BOTH say that none of us should ever use any OIL except "cold-pressed" (also called expeller press) Extra Virgin Olive Oil.   In addition,  research has proven that oils such as Canola oil, Soy Bean oil,  corn oil, safflower oil, sunflower seed oil, and other such oils are toxic, hazardous to your health and cause many diseases.

There is no Cook Book I can recommend because I don't use one. I find things I believe to be unhealthy, non-life supporting ingredients in almost all of the Italian Cookbooks and so-called Mediterranean Diet Books I have looked at, to this date.  If you need ideas, look at recipes but then change anything that is unhealthy and you will improve it. 

We cook everything in as simple a manner as possible, using fresh wholesome ingredients, adding plenty of fresh herbs, healthy spices, onions, garlic and olive oil "to taste. If we use salt it is always sea salt or some other form of natural salt with NO additives.  Use a magnifying glass to scrutinize the tiny print under the word: ingredients, which is a requirement on all packaged products.  If you read the ingredient list on package products you will be SHOCKED at what the food industry is feeding you.  Stay informed.

Keep away from hydrogenated oils, white bread, sugar, artificial ingredients and "filler foods".  We obtain our starches mostly from starchy vegetables, beans, potatoes, etc. Dessert should be fruit, fresh, dried and frozen, with no added sugars.  I confess* that I might eat a homemade type cookie or pastry 3 times a year at Christmas, Easter and someone's wedding (that's it). It is best to avoid sugar.  We drink plenty of filtered or spring water. We drink tea in the morning (black or green tea).  Sometimes, my husband grinds fresh coffee from very good quality, low acid coffee beans, such as European or Italian Roast or Jamaican Blue Mountain Beans.  The healthiest way to have coffee is to grind, filter drip and drink within minutes.  Generally speaking, in spite of all the publicity touting the benefits, we RARELY drink alcohol. (see note above at "I confess"..weddings, etc. ).  

It almost goes without saying.....you can have the finest doctors, eat the freshest food but if you chain smoke, you might as well play Russian Roulette with a loaded gun.  (None of us smokes, EVER, but I have actually met a few people who smoked about 3 cigarettes or 3 cigars PER WEEK and still lived to a ripe old age.)  If you are around people who smoke or if you smoke you need more Vitamin C and Vitamin E to survive the attack to your lungs and health but the best thing is to avoid smoke.

Read all about Healthy Food.  Try not to fry anything. As the Acrylamide Studies have shown, avoid carcinogenic barbeque like the plague.  No chemical foods, no margarine, Crisco, mayonnaise or other "manufactured oils". We try to avoid junk food of any kind. My husband, my parents and myself NEVER drink soda pop, etc. We drink filtered tap or bottled spring water. I personally take LOTS of supplements.

Basically, we all NEED plenty of vegetables daily, preferably Green-Leaf, Organic Home Grown.  High quality frozen vegetables or Farmers Market Vegetables - IF they haven't sat around too long after picking - are also good.  Food should be eaten raw or cooked simply with lots of added herbs. We grow many of our own herbs and when I cook I put in HANDFULS of fresh herbs. If you eat meat - choose low fat without added Chemicals, Nitrates, Growth Hormones, etc. We eat fish at least 2 times a week.  We even fed fish to our dogs and that is the cat's preferred meal.   

The secret is to eat food, which has the highest nutritional content and the lowest amount of calories using traditional Italian ingredients, or whatever is found in one's personal Mediterranean (fresh fruits and vegetables) Preference.  In this way you will feel full and satisfied.  Combined with a healthy lifestyle, which includes moderate exercise, eating right will help you to stay healthy.

Hope this helps and "Mangia Mediterranean"
Paula Nigro

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