The Mediterranean Diet Effect

Hey ya'll! I'm sorry it's been almost an entire month since I've written a post...school and life just gets busy some times, and I finally got out from under the pile of stuff long enough to write a post about the Mediterranean diet.

What I love about this diet is that it has a lot of research to support its benefits. Numerous studies have shown that the Mediterranean diet is associated with a reduced risk of death from cardiovascular disease, but also a reduced risk of death in general. Other benefits linked to the Mediterranean diet are: a reduced risk of cancer (particularly breast cancer in women), Alzheimer's disease, Parkinson's disease, and most cardiovascular related diseases. Therefore, when someone is at risk for a chronic disease, a general practitioner will typically recommend the Mediterranean diet.

As I continue to describe this diet, you will probably notice that it sounds similar to the DASH diet. I hope you recognize the overall trends of what is considered a healthful diet, as the DASH and the Mediterranean are considered the two best diets to reduce risk of chronic disease and long-term weight loss and lifestyle change.

The Mediterranean diet emphasizes fruits, vegetables, whole grains, legumes, and nuts. Unlike the DASH diet, the Mediterranean diet doesn't put a limit on the consumption of legumes and nuts and wants the person to consume as much as they can (while still maintaining a balanced diet, of course). The Mediterranean diet also emphasizes the replacement of butter with healthy oils such as olive and canola oil. Fun fact: many Grecians consume at least 1/3 cup of olive oil every day. That's crazy! But since the majority of their diet comes from vegetables, the calories balance out. The guidelines for meat on the Mediterranean diet are: limiting red meat to just a few times per month, having fish or poultry at least twice per week, and drinking red wine in moderation (though this is optional). Non nutritional, but still very important guidelines are: enjoying meals with both family and friends, and getting plenty of exercise.

Another interesting point about the Mediterranean diet is that it doesn't really limit desserts. Or, I guess you could say, it doesn't limit Grecian desserts. Many Grecians, especially those who live on islands, choose to eat fruit for their desserts, perhaps topped with a little bit of milk or cream and some sugar. Or sometimes they have fruit and bread. Not overly sweet, but fresh and satisfying. However, it is recommended to not have a slice of cake everyday...sadly. But once you start eating fresh fruit for dessert, particularly if you like the sweetness of fresh berries, you probably won't be missing your slice of cake and scoop of ice cream too much. 

As always, I analyze the nutrient excesses and deficiencies in every diet. And as expected, the Mediterranean diet does a fantastic job of making sure to include every nutrient a person needs, if the diet is followed correctly. The focus of the diet is to make smarter fat choices, not to displace or leave out nutrients. It's more of a 'swap this for that' kind of diet, not a 'leave all of the things out of your food that provide some sense of joy' kind of diet. Which, as all of you know, is my favorite kind of diet. 

As I was doing more research on this diet, I found a really great quote from the Atlantic. It says, "Science compared every diet, and the winner is real food." This is a crazy idea, I know...but as we follow dietary patterns similar to the Mediterranean diet, we will be able to feel the positive effects. Like I said, our goal is not to cut out every nutrient on the planet, but rather make appropriate healthy swaps to improve our nutrition.



Alright guys, this is my new obsession. It's delicious, it's nutritious, it's fast, it's easy, it's...chia seed jam!

-1 cup berries
-2 Tablespoons sugar
-2 Tablespoons chia seeds
-1 Tablespoon lemon juice

1. Heat berries and sugar in a sauce pan over medium heat for until simmering. 
2. Remove the pan from the heat and mash the berries with a fork. Mix in the chia seeds, then heat the mixture again until simmering. Simmer for 5 minutes.
3. Remove the pan from the heat again and add the lemon juice. Let the pan cool on the counter until the mixture gels up to the desired consistency. 

You can store the jam in the fridge for about a week. This recipe makes about a 1/2 cup (I usually triple it).