Healthy LIVING

Path to a HEALTHY DIET

If you are in your mid 40’s most probably you are experiencing some fatigue caused by so many reasons. You are now entering into the world of the “old age” and maybe in trouble of having a “midlife crisis”. At these changes, you are experiencing frequent fatigue which could be a symptom of a medical condition or just some lifestyle choices, such as lack of exercise or poor diet. Unsure of what’s going on, you decide to visit a doctor to have a blood test only finding out that some of the results are high. High blood pressure, high cholesterol level, high blood sugar level, high uric acid level, high liver, and kidney enzymes level. Everything is high aside from your self-esteem and spirit. Your doctor has advised you to have a lifestyle change and Healthy Diet to redeem your health and self-esteem.

Changes are good especially if it’s about your health. A healthy lifestyle can prolong your life and heightened-up your spirits. It is your choice, it is your life and body anyways but, I would like to suggest a diet that is so healthy but still full of savor.

Have you tried the Mediterranean Diet? Yes, the style of cooking which is so healthy and the same time full of flavor. The Mediterranean diet is rich in lean proteins, like chicken, fish and legumes; fresh fruits and vegetables; whole, unprocessed grains; seeds and nuts; healthy fats like olive oil; and a limited intake of dairy and red meats.

INCLUDE IN YOUR DISH THE FOLLOWING :

OLIVE OIL

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Olive oil is the most prominent part of the Mediterranean cuisine. Olive oil almost has a part in all  Mediterranean dishes.  Extra virgin olive oil is the healthiest oil on earth. Experts agree that olive oil — especially extra virgin — is good for you.  Its benefits are as follows:

  • Rich in healthy Monosaturated Fats – Monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Oils rich in monounsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin.
  • It contains a large amount of Anti-Oxidants -prevent some of the damage caused by free radicals causing diseases including heart disease, liver disease and some cancers (such as oral, oesophageal, stomach and bowel cancers).
  • Has strong anti-inflammatory properties -The main antiinflammatory effects are mediated by the antioxidants. Key among them is oleocanthal, which has been shown to work similarly to ibuprofen, an antiinflammatory drug.
  • Helps in weight loss – A nutrient of great biological value. It has been demonstrated that an oliveoil-rich diet leads to greater and longer-lasting weight loss than a low-fat diet.
  • Has anti-bacterial  Properties – Olive oil contains many nutrients that can inhibit or kill harmful bacteria. One of these is Helicobacter pylori, a bacterium that lives in your stomach and can cause stomach ulcers and stomach cancer.

FRUITS AND VEGETABLES

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Fruits and vegetables contain many vitamins and minerals that are good for your health. It is most commonly used in all Mediterranean dishes.  Fresh fruits topped with yogurt, almond honey, and fresh vegetables mixed with olive oil, herbs, salt, and pepper. 

  • Good source of dietary fiber. – Nutrients in the diet that are not digested by gastrointestinal enzymes but still fulfill an important role, including reducing the risk of heart disease, diabetes and improving digestive health.
  • Has an Anti-Oxidant properties.– the same as the olive oil, it prevent some of the damage caused by free radicals.
  • High in iron. Iron helps to preserve many vital functions in the body, including general energy and focus, gastrointestinal processes, the immune system, and the regulation of body temperature. … Iron deficiency anemia can cause fatigue, heart palpitations, pale skin, and breathlessness
  • High in Calcium. – To build and maintain strong bones.
  • High in Potassium. – It helps regulate fluid balance, muscle contractions, and nerve signals.
  • High in Vitamin D. –  To maintain skeletal calcium balance.
  • High in Vitamin A. – Good for healthy vision, skin, bones and other tissues in the body.
  • High in Vitamin C. – Strong antioxidant that can strengthen your body’s natural defenses
  • High in Vitamin E. – powerful antioxidants that may help reduce free radical damage and slow the aging process of your cells.

LEAN PROTEINS

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Lean proteins have fewer calories per serving, because of it’s lower fat content. So if you’re keeping an eye on calories or saturated fat intake, incorporating lean proteins into your diet can help you achieve your goals without going hungry.

  • Maintain and build muscle – Proteins are the body’s building blocks: bones, muscles, skin, and blood are all made up of protein. After a tough workout, muscles are rebuilt and repaired by the proteins you eat.
  • Help weight loss. – protein foods help you feel full longer, likely reducing the total number of calories eaten per day. 
  • Keeps Heart Healthy. – eating food rich in lean protein helps improve cholesterol levels and lower blood pressure. The higher protein diet provided even greater health benefits than a traditionally healthy diet with higher consumption of carbohydrates.
  • Loaded with antioxidants. – Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing free radicals — unstable molecules that may cause cell damage and increase disease risk.
  • Rich in Healthy Monounsaturated Fats – Like olive oil, seeds and nuts are rich in monounsaturated fats that can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Oils rich in monounsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin.

 Lean Proteins You Should Be Eating

  • Chicken Breast and thigh without the skin.
  • Beans & Lentils. …
  • Lowfat or Nonfat Dairy. …
  • Fish & Shellfish. …
  • Tofu & Other Soy Foods. …
  • Nuts, Nut Butters & Seeds. …
  • Pork Loin. …
  • Eggs.

WHOLE GRAINS

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 Whole grains are a good source of carbohydrates, multiple nutrients, and dietary fiber. Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread, and pasta.

  • Lower your risk of type 2 diabetes – due to magnesium, a mineral found in whole grains that helps your body metabolize carbs and is tied to insulin sensitivity.
  • Healthy digestion. – whole grain is rich in fiber which aid in digestion.
  • Reduce your risk of obesity. – Eating fiber-rich foods can help fill you up and prevent overeating.
  • Lower your risk of stroke. – certain compounds in whole grains, such as fiber, vitamin K, and antioxidants, can reduce your risk of stroke.
  • Lower Cholesterol and Blood Pressure level – Eating whole grains instead of refined grains substantially lowers blood cholesterol…triglycerides, blood pressure, and insulin levels.

HERBS AND SPICES

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Herbs and spices are used to enhance the flavor of foods.  It is also an important ingredient in a Mediterranean dish. Indeed it carry remarkable health benefits.  

I will leave you a quote to inspire you take your journey to a healthy living. “To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear”. BUDDHA

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