The Mediterranean diet is gaining in popularity as a tasty, low-fat heart-healthy way to eat. But Mediterranean food is really simple local ingredients, simply cooked; basically it has not changed much at all over the years; and if you visit a Greek restaurant you will see the same array of traditional dishes plainly cooked. It is the peasant food of the past. Let’s face it, any one can grill a piece of meat or fish and make a salad. Most importantly our bodies thrive on simple natural ingredients so there is no need to sweat over complicated recipes to make a meal that looks like a piece of art. In wealthy countries we are brainwashed into believing that cooking a meal is so complex that we really should order a takeaway or buy a readymade meal instead. If we all ate and cooked simple peasant food from simple local ingredients it would not suit the food manufacturing giants because it would not be profitable for them. We have drifted away from our traditional foods to food pumped full of artificial additives, while very often in poorer countries the people are cooking simple fresh meals and thus may have a healthier diet. Let’s look at the Mediterranean diet The Greeks live longer than any other populations in the world and they are 20 percent less likely to die of coronary artery disease than Americans. They also have 1/3 less cancer than in the United States. Greece is home to an abundance of olive and lemon trees, so it is natural to see many meals that contain fresh olives, along with olive oil and lemon juice, and both are used as a traditional simple salad dressing. Other staples are antioxidant-rich fruits and vegetables, nuts, grains, freshly made yoghurt and locally caught fish. The Greeks traditionally ate cold water fish several times a week — another heart-healthy investment since fish contain omega-3 oils that not only reduce risk of heart disease but also boost immune system functioning. So eat like a Greek for a long life! Is this a good diet for people with known heart disease? In one study, French researchers assigned 600 heart attack survivors to follow a Mediterranean diet. Immediate results showed reduced cholesterol levels, but the long-term results were surprising. Only eight new heart attacks occurred over the next two years. Not sure what Greek food to make? Limit Portion Size: * Calamari: fried squid * Saganaki: fried cheese * Lamb gyro: skewered meat wrapped in pita bread * Deep fried vegetables * Spanakopita: spinach and feta cheese wrapped in filo pastry. * Baklava: filo pastry filled with syrup and walnuts * Fried shrimp Meal plan-friendly choices: * Dolmades: grapevine leaves stuffed with rice * Greek salad, with tomatoes, cucumber, red onion, and feta cheese served with olive oil and lemon juice. * Tzatziki sauce: yogurt with cucumber and garlic * Moussaka: eggplant casserole * Souvlaki: grilled kebab style meat on skewers that are marinated in oil, salt, pepper, oregano, and lemon. * Hummus: pureed chickpeas with olive oil sesame, garlic, and lemon juice. * Rice pudding: milk-based pudding with sweetened rice Key components of the Mediterranean diet include: * Getting plenty of exercise and eating your meals with family and friends * Eating a generous amount of fruits and vegetables * Consuming healthy fats such as olive oil and canola oil * Using herbs and spices instead of salt to flavour foods * Eating small portions of nuts * Drinking red wine, in moderation, or preferably purple grape juice * Consuming very little red meat * Eating fish or shellfish at least twice a week Ask Alva Can you tell me what is yoga and is it suitable for someone new to exercise? And is it boring? — Sara Yoga teachers will often refer to “your practice,” which means your individual experience with yoga as it develops over time. The amazing thing about yoga is that your practice is always evolving and changing, so it never gets boring. Although the poses themselves do not change, your relationship to them will. Anyone can start a yoga practice, even if you don’t feel that you are very flexible or very strong. These things will develop over time. Another great thing about thinking about “your practice” is that it encourages the non-competitive spirit of yoga. One of the most difficult, but ultimately most liberating things about yoga is letting go of the ego and accepting that no one is better than anyone else. Everyone is just doing their best on any given day. — Alva |
