Ever wonder how the Greeks, Spanish, Italians, Libyans and Moroccans of the Meditteranean sea have such glowing skin, such svelt bodies, and such OLD family members? I'm sure Sun and sea doesn't hurt but studies have shown that at the core of their youth and longevity is the core of thier nutrition. The Mediterranean Diet is a way of eating that is sure to get anyone on the right track to health.
Before I give you the following let me just draw attention to one thing. I do not promote fad diets. I find them to be, generally, unhealthy and often risky. What I do condone is general, tried and true, healthy eating. When I use the word "diet" it is in reference to your nutritional intake plan, not a sensationalized fad. So now let me introduce you to a diet I find to be very healthy and very tasty: the Mediterranean Diet.
The following diet will help balance blood sugar and hormone levels, help with Adrenal Fatigue, Prevent ups and downs in energy and mood, and promote weight loss and maintenance. It is also an extremely heart-healthy plan.
HOW TO EAT
1. Eat every two hours. This relieves the stress handlink glands from the job of maintaining normal blood sugar levels between meals (via epinephrine and cortisol).
2. Do not eat carbohydrates alone: always add protein to your meals and snacks. It is especially important not to eat a carbohydrate-only breakfast.
3. Avoid Stimulants--Caffeine, sugar, alcohol, etc. Stimulants work by provoking the stress handling glands into releasing epinephrine and cortisol to raise blood sugar and release energy
4. Avoid dead, devitalized and junk food. These foods cannot re-build a healthy body. They are also anti-nutrients--they rob any remaining nutrient stores from your body.
5. Avoid trans-fats and rancid fats. Cell membranes, nerve tissues, and steroid hormones (vitality hormones) all require healthy fats. Unhealthy fats interfere with these functions and structures.
6. Eat real, whole, fresh food. Minimize fruits and fruit juices. Most people will do well on a Mediterranean type diet, combining some carbohydrates, protein and fat at each meal.
7. Salt your food liberally with sea salt. Stress handling glands need plenty of salt for normal function. Research has proven that eating salt does not cause high blood pressure or heart disease. Only people with organ damage, like kidney disease, need to be concerned with keeping a low salt diet. In fact, low salt diets contribute to adrenal fatigue. Sea salt can be obtained from a health food store. It looks and tastes like regular salt but contains the trace minerals that have been refined out of regular salt.
8. Drink plenty of water (filtered, or a reliable source of spring water, NOT tap water).
WHAT TO EAT
1. Eat foods rich in Omega 3 fatty acids such as fatty coldwater (not farm grown) fish, including salmon, tuna, trout, herring and mackerel. Eat walnuts, flaxseeds and green leafy vegetables. Or if you prefer take an Omega 3 supplement such as TUNA OMEGA-3 OIL (2 perles 2x/day)
2. Use monounsaturated oils, especially virgin or extra virgin olive oil as your primary oil/fat source. Note: Canola oil, although a monounsaturate, is a highly refined, genetically engineered oil with none of the benefits of olive oil.
3. Eat seven or more servings of vegetables and fruits every day. Fruits are minimixed during the first few months. Vegetables & fruits should be fresh or frozen (not canned). Vegetables can be slightly cooked, steamed, or eaten raw.
4. Eat natural sources of good protein, (not man made deli meats) and preferably organic meats (raised without estrogenic hormones and antibiotics).
5. Eat more vegetable protein including peas, beans, lentils, and nuts.
6. eat only organic whole grains (non-commercial). No refined carbohydrates (like white flour white rice, white pasta, white sugar).
7. The best breads are found in the frozen section of the health food store. Look for organic sprouted grain breakds ( sprouted grains have a higher protein and lower carbohydrate content than regular flour). These must be kept refrigerated.
8. Minimize oils that are high in Omega 6 fatty acids, including corn, safflower, sunflower, soybean, and cottonseed oils.
9. Reduce or eliminate intake of trans-fatty acids (all hydrogenated oils), which are prevalent in margarine, vegetable shortening, and almost all commercially prepared packaged foods.
10. Make complex carbohydrates (such as breads, pasta, and grains) your smallest food group.
