What Exactly is the Mediterranean Diet?

By its name alone, the Mediterranean diet attracts a lot of current and would be dieters due to its exotic name. But what is it exactly? One concern of the Mediterranean diet is that it allows 40% fat consumption compared to the 30% of the American Heart Association. Let's go into more detail as it seems a waste to just let it go without giving it a fair reading.

The Mediterranean diet evolved from the respective diets of countries surrounding the Mediterranean basin. Among the countries surrounding the basin are the south of France, southern Italy, Spain, Portugal, Greece and Cyprus. Originally introduced by American doctor Ancel Keys, the diet failed to gain popular recognition until the 1990's. Based on scientific data, people around the Mediterranean basin had lower rates of cardiovascular disease compared to Americans who, for all intents and purposes, consumed the same relative amount of fat. One possible explanation is the presence of olive oil and red wine. Olive oil lowers cholesterol levels in the blood while red wine contains flavonoids. Flavonoids are anti-oxidants that also help the body when dealing with allergenic material, viruses and cancer causing agents.

Another contributing factor to a European's better health could be the fact that they tend to walk more than Americans do. Questions have also been raised as to whether the Mediterranean diet contributes enough iron and calcium to the diet. Green vegetables and goat cheese have been found to contribute these nutrients respectively.

The thing about the Mediterranean diet is that its foods are often rich and tasty thanks to olive oil. Normally, margarine and hydrogenated oils lack the flavor that olive oil gives out. Another part of the diet is regular but moderate consumption of red wine. Saturated fat consumption is low as opposed to high amounts of monounsaturated fat and dietary fiber. This is due to the fact that the diet includes big servings of fruits, vegetables, breads, cereals, olive oil and fish.

In comparing the food pyramid of the United States against the Mediterranean diet, people of the Mediterranean consumed fruits, vegetables and grain just as Americans do. The main difference lies in the fact that Americans consume more red meat. Consumption of cold water fish is also prominent in the Mediterranean diet. This results in reduced risks of heart disease, cancer and improved immune system functions. Compared to the US Department of Agriculture's (USDA) pyramid, the Mediterranean diet contains little saturated and trans fat that raise cholesterol in the blood. The USDA's pyramid does not differentiate from healthy and unhealthy fats.

Characteristically speaking, the Mediterranean diet has high consumption of olive oil. Breads, cereals, fruits and vegetables likewise have a high rate of consumption in the diet. Fish and poultry as well as wine are moderately consumed while eggs and red meat are rated as very low in consumption.

The problem with most diets is that they tend to be extreme. Some diets, like the vegetarian diet, limit a person to just eating fruits, tofu, yogurt and vegetables. Other diets would require high protein intake while severely limiting intake of the other food groups. Like a user friendly computer, the Mediterranean diet does not go to extremes to achieve a desired result. The diet allows for consumption of tasty foods. This allows the dieter to actually enjoy the gastronomic delights normally prohibited by other diets. A solid testament to this fact rests on the presence of wine in the diet.

The most surprising aspect of the Mediterranean diet is that fat is regarded as a healthy dietary component. Keep in mind that it is the fat that gives food most of its flavor. Two substances, omega-3 fatty acids and monounsaturated fats, are considered to be healthy and are not restricted in the diet. Olive oil, canola oil and nuts are good sources of monounsaturated fat while fish, vegetables and nuts contain the healthy omega-3 acids. Saturated fats and trans fat, on the other hand are considered to be unhealthy as they contribute to heart disease. Red meat, butter cheese and milk are sources of saturated fat while processed foods contain hydrogenated oils from which trans fat comes from.

From what has been written so far, and from all the sources and references where this article was taken from, the Mediterranean diet comes highly recommended by health professionals. The Mediterranean diet maintains a healthy but tasty, smorgasbord of delicious foods with which you can maintain a healthy diet without the need to sacrifice flavor and variety. While we appreciate the people who struggle and strive to come up with healthy diets, good food carries more weight in our stomachs.

Ray Darken often writes for and works closely with The Mediterranean Diet. If you'd like more news and broader access to diet and nutrition information try Diet Reviews & Tips. If this link isn't working, you can paste this one into your browser http://diet-reviews-and-tips.com/

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Increasing Your Metabolism

If you are attempting to lose weight the two most important things you can do is to start eating right and definitely start an exercise routine. Your ultimate goal is to jump start your metabolism which will enable your body to burn more fat and in turn create more energy since the burning of calories creates energy.

Regardless of the amount of weight you'd like to lose the thing you need to focus on is increasing your metabolism. The reason for this is that when your metabolism is increased it will begin to stabilize at a higher level enabling you to burn more fat for energy at all times.

Now if you feel you need to lose a lot of weight I'd suggest that you first start increasing your metabolism by taking short brisk walks everyday. If you haven't exercised in a while you want to start out slow so that you don't cause injury or burn yourself out early in your quest. So start out with short walks, approximately 10 to 15 minutes per day. This will help to get the heart pumping and increase your blood circulation. This will also start increasing your oxygen intake which will increase the amount of oxygen to your entire body including your joints and ligaments. The addition oxygen helps to burn fat and increase your metabolism. Of course this is just a start and you will see some improvements, but as you get used to the increased exercise you will then want to start increasing the time and speed of your walks.

Once you start feeling your energy level and your strength increase you can then start adding some type of aerobic exercise program. Aerobic exercise will help with increasing your metabolism and help your heart muscles. Be aware that the aerobic heart rate is much higher that the ideal heart rate for burning fat, which is a bit lower in beat per minute. But you will still get the benefits of burning fat while pushing your metabolic rate much higher

Of course if you have less weight to lose your metabolism is probably a little higher already but you can still increase it, with more exercise of course. I'd suggest doing some type of cardio or aerobic exercise for at least 20 minutes every other day. I would also recommend eating 5 to 6 smaller meals throughout the day. This will give your body the continuous fuel to increase your metabolism.

The next level you want to approach is the level of strength and muscle building. This type of exercise will definitely increase your metabolism and will assist both men and women to build muscle which will allow the ability to burn fat at all times, even when you are at rest. Good or good! For all you woman don't worry you do not need to get bulky, the weight lifting will provide toning and firming of your muscles and will help with your structure and the strength of your bones. For you men, lifting weights will start to give you more mass or just a more toned and cut look which will help you feel better about your body and yourself.

Many people do turn to supplements to increase their metabolism. This might be helpful but be careful. Make sure that you speak with your doctor whenever you start a new exercise program or if you start taking a metabolism increasing supplement. Be sure that there will not be any repercussions to your health or any conflicts with any prescription you may be taking. Also do some research on the ingredients and make sure they are good quality. There may be many supplements that work but pay attention to what your body is telling you and if the side effects create any discomfort discontinue the use of them.

The thing to focus on is that increasing your metabolism will assist you to burn fat and give you more energy. The addition of more muscle on your body will always make you look and feel better but no matter what route you take to boost your metabolism, make your health your number one priority.

Copyright (c) 2006 Douglas Alp

This article has been brought to you by Douglas Alp from MyCompletelife.com. Douglas is in pursuit of the complete life which beings with optimal health at the core and is the foundation for a great abundant life. You can visit his site at http://www.mycompletelife.com to find other great resources and sign up for your free newsletter to assist you to building a healthy and vibrant body and mind in pursuit of your complete life.

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Benefit From The Skins Natural Absorption Function

The skin is the largest living, breathing organ of the body. It acts as an interface between the internal and external environments. It consists of the epidermis, dermis and the hypodermis. The epidermis is the surface layer, the layer that we see. It serves us as the protective layer. The dermis is the middle layer that contains the glands and the connective tissues. This layer helps complete the absorption process by carrying whatever is placed on the epidermis to the deepest part of the skin and throughout the body.

The hypodermis contains the adipose tissues or fat layer. This is the layer that contains your fat cells.

The major functions of the skin are:

1. Protection. The skin serves as a barrier that prevents microorganisms and other substances from entering the body.

2. Regulates Body Temperature. Considerable heat is lost through the skin. Even under conditions of high temperature or exercise, the body temperature remains almost normal.

3. Elimination. The evaporation of perspiration acts to cool the skin. In addition, small amounts of waste product and salt leave the body through sweat.

4. Sensation. Nerve endings in the skin provide the body with a great deal of information about the outside environment.

5. Vitamin D Production. In the presence of sunlight or ultraviolet radiation, a substance in the skin is altered to produce vitamin D, necessary for the absorption of calcium and phosphate from food.

Another function of the skin, that is often overlooked, is its absorption properties. This is the reason why applying transdermal medications (birth control patch, smoking patch, etc..) to the skin is so effective. You can also benefit from the absorption function of the skin with cosmetic lotions, topical treatments, and other applications that benefit the skin.

One benefit that spas capitalize on body wrap treatments. Body wraps are designed to help reduce inches and detoxify the body. Detoxifying your body with body wraps improves your overall wellbeing. Body wraps are also capable of slimming and contouring your physique and can also help shape your body in about an hour. The therapeutic and cosmetic benefits help rid the body of toxins which contribute to reduce inches.

Certain body wrap can help to relieve pain due to injury and illness. Body wraps special formulas contain ingredients that help detach fat lipids from cell walls so that permanent fat loss may occur.

Body wraps are safe and just about anyone can benefit from them for skin conditioning, tightening, pain relief and even fat loss. A home body wrap made with your own body wrap recipes is a unique alternative if you want an inexpensive way to improve skin condition, toning and tightening, and to help relieve joint pain and inflammation. It is recommended that you give yourself a body wrap once every week for up to six weeks - then for maintenance, once a month.

Danielle Sims explored her library of alternative health, herbal books, and aromatherapy books and created a blueprint for making her own body wrap formulas at home. Now she offers this information in an e-book entitled Wrap Yourself Slim: Body Wrap Exposed. http://www.wrapyourselfslim.com.

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Is Your Type 2 Diabetes Really Under Control?

If you are among the growing number of people
suffering from type 2 diabetes,
here is some good news: A plan of basic therapies
including education, a personalized meal plan,
nutritional supplements, and ongoing monitoring
and support can reduce the amount of insulin and
oral medications needed to manage the disease and
decrease the symptoms and complications of
diabetes. When you are empowered by knowledge,
you can learn to effectively manage this
potentially devastating disease.

Many diabetic patients think their symptoms are "
under control" because they are taking insulin
and other oral medications that help keep their
blood sugars within acceptable levels.
Medications are, of course, critical in the
treatment of the disease. However, if the patient
does not commit to an active role in addressing
the causes of problems, then the result may be an
ever-increasing dependence on insulin or other
medications, which have their own negative side
effects over time. For instance, did you know
that insulin is a fat-storing hormone that often
leads to unwanted weight gain among diabetic
patients? That weight gain can then lead to other
problems such as high blood pressure or joint
problems.

In my own work with patients, I stress four
important factors. The first is
education about the disease process. It is
critical to understand what diabetes is and what
the effects can be on your body. Without proper
treatment, problems such as loss of vision, pain
or numbness in the extremities, ulcers on the
feet, and damage to vital organs can occur.
Learning about how the disease affects the body
to cause these problems is the first crucial step
in your treatment plan.

The next factor is developing a personalized meal
plan. "You are what you eat" was never truer than
when talking about diabetes. By understanding how
certain foods affect your body and your blood
sugars, it is possible to enjoy good meals while
still controlling blood sugars and decreasing
your weight. As an example, eating a piece of
fruit alone can cause blood sugars to rise, but
taking a protein such as nuts or cheese with the
fruit will prevent a spike in the blood sugars.

Targeted nutritional supplements or botanical
treatments can also be very helpful. Recent
studies have shown these alternative therapies to
be effective in decreasing blood pressure,
lowering cholesterol, and decreasing blood sugars,
thus reducing potential organ damage.

Perhaps the most important factor in a treatment
plan is an ongoing monitoring and support program.
Working with a healthcare provider who will
spend time discussing your progress and modifying
your treatment plan on a regular basis is
critical to successfully managing the disease.

You don't have to be a "victim" of type 2
diabetes. By being proactive and working with a
knowledgeable physician, you can control your
diabetes without letting it control you.

Dr. Tina Marcantel is a naturopathic physician in Mesa, Arizona. Before entering medical school she was a registered nurse. Dr. Marcantel has over twenty-five years of experience in the health care field including diabetes management, women's health, weight loss, and mental health. She practices holistic, integrative patient care. For more information please visit her site at http://www.drmarcantel.com

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Tips For Healthy Snacking

We all do it, we grab a little snack in-between meals to curb our hunger and keep our energy levels up. And theres nothing wrong with that. Snacking is actually good for you, as long as you stick with healthy food options. Lets take a look at how you can transform your fridge and pantry into a haven of healthy snacks that will keep you from grabbing chips or cookies when you get hungry in-between meals.

Get Rid of Temptation

Start by cleaning all the bad snacks out of your kitchen. Toss or give away the cookies, chips and the cheesecake. Get rid of those chicken nuggets and pizza bagels. It will be much easier to choose healthy snacks if there isnt the temptation of high-fat and high-sugar snacks lurking around.

Foods To Stock Up On

Now that you are staring at your almost empty pantry and fridge, its time to talk about what foods you should stock up on.

Fresh Fruits and Veggies
Whole Wheat Crackers
Low Fat Cheese and Cheese Sticks
Fresh Ground Peanut Butter
Nuts and Almonds
Soy and Skim Milk
Whole Wheat Bread
Whole Wheat Tortillas
Rice Cakes
Yogurt
Hummus
Air Pop Popcorn
Cottage Cheese
Corn Chips and Salsa
Low Sugar Cereal

Prep These Healthy Snacks

All this healthy food still wont do you all that good if you are looking for a healthy snack thats ready to eat. So here are some easy snacks that you can prepare and store, so they are ready to munch on.

Cut Up Fruit and Veggies

You can have all sorts of healthy veggies and even fruit sitting in your fridge, but your family wont grab it for a snack because it would involve peeling and cutting. Instead they go for a bag of chips or some other ready to eat snack. Make it easy for everyone by cutting up some of the fruit and veggies and keep it in plastic containers ready to eat.

Trail Mix

Make your own trail mix from low sugar cereal, nuts and dried fruit. Its a great snack to just grab and go, or something to munch on while watching TV. Make up a badge of trail mix and store it in an airtight container in your pantry.

Granola Bars

Homemade granola bars are a great snack alternative to cookies and cake. Its sweet and crunchy, but by making your own, you control what ingredients go in there. Use whole grains and dried fruit. Keep the amount of sugar or honey you use on the low end for a healthy treat.

Cooked Chicken Breast

Keep some cut up cooked chicken breast in the fridge for a quick protein rich snack. You can make a quick chicken salad by adding a little low-fat mayonnaise and some raisins. Add the chicken to a little lettuce for a quick salad, or wrap it with some fresh veggies and sprouts in a tortilla. Make a quick chicken quesadilla with tortillas and a little cheese.

All it takes is a little preparation and trying some new foods to get everyone in the family eating healthier snacks.

Susanne Myers is the co-creator of Healthy Menu Mailer. Busy Moms love the easy-to-prepare healthy dinner recipes, grocery lists and encouragement to stay healthy every day of the week. Try it free for a week with our 7 day Sneak Peak at http://www.healthymenumailer.com

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