Monthly Archives: December 2019

History Of The Mediterranean Diet

In recent years, a growing number of men and women in different countries around the world have become increasingly concerned about their health. Because of the fact that many people have become more concerned about their overall health, these men and women have paid closer attention to what they eat on a regular basis. In the final analysis, these men and women are making dietary decisions designed to improve their general health and wellbeing.

As people have become more conscious of their health and diet, a considerable number of these same men and women have become interested in the Mediterranean diet regimen. If you are, in fact, a person who appreciates the interrelationship between diet and health, you may have a definite interest in the history of the Mediterranean diet regimen.

Before you can appropriately understand what the Mediterranean diet is all about, you need to appreciate that it is more of a concept than a specific dining routine. In reality, there is no such thing as a Mediterranean diet common to all of the countries in the Mediterranean region of the world. Rather, the Mediterranean diet” consists of those food items that people who live in the various nations in the region consume in common.

The Origins of the Mediterranean Diet

The concept of the Mediterranean diet is derived from the eating habits and patterns of the people who populate the countries of Italy, Greece, Spain, France, Tunisia, Lebanon and Morocco. As a result, the Mediterranean diet actually includes a tremendous array of delectable food. In point of fact, if a person elects to adopt the concept of the Mediterranean dining scheme, or if a person elects to follow a Mediterranean diet regimen, he or she will have the ability to enjoy a remarkable assortment of scrumptious fare.

The diet of the peoples that have populated the regions around the Mediterranean Sea actually have remained nearly completely unchanged for well over one thousand years. The history of the region is replete with examples of men and women living longer than similarly situated people who consumed alternate diets. Through the centuries, the people of the Mediterranean Sea region have enjoyed longer lives that people in other parts of the world at the same historical epoch.

At the heart of the Mediterranean diet are foods and beverages that are indigenous to the geographic landmass surrounding the Mediterranean Sea. In short, the development of the Mediterranean dieting and dining pattern initially developed by providence. The people of the region naturally and understandably ate those foods and drank those beverages that readily were available in and around their homes.

The Historical Elements of the Mediterranean Diet Scheme

As mentioned previously, over the centuries, the diet of the peoples of the Mediterranean Sea region has remained essentially unchanged. The Mediterranean diet consists of the bountiful consumption of a number of healthy food items including:

Fresh fruit
Fresh vegetables
Low fat nuts
Whole grains
Monounsaturated fat

In a similar vein, the Mediterranean diet utilized by people for generation after generation excludes or limits certain food items that have been deemed harmful in recent scientific studies. These less than desirable food items include:

Saturated fats
Red and fatty meat
Rich dairy products
Fatty fish
The Historical Effects of the Mediterranean Diet Scheme

As has been alluded to earlier in this article on the history of the Mediterranean diet regimen, the people who inhabit the region have a demonstrably lower rate of heart disease and related ailments that oftentimes have a direct dietary connection. With the advent of scientific studies that have correlated the incidence of health problems with a poor diet, the positive effects of the Mediterranean diet have become self evident.

Research over the course of the past two decades has conclusively demonstrated that the men and women who populate the Mediterranean region are afflicted with heart disease and similar ailments far less often than people in other regions of the world. The experts who have conducted these studies have concluded that there is a strong likelihood that the diet scheme that is common in the Mediterranean region is responsible for maintaining the good health of the people who live in that corner of the globe throughout the past one thousand years.

Conclusion: The Expansive Use of the Historical Mediterranean Diet Scheme

During the past twenty years, a significant number of people in different countries around the world have turned their attention towards finding healthy diet regimens that are low in saturated fat and that include bountiful servings of fresh fruits and vegetable. Consequently, the Mediterranean diet has caught the eye of innumerable people who want to include healthy eating into their overall course of prudent living. In short, the Mediterranean diet encompasses foods and beverages that, when consumed in moderation, can work to lessen the threat of some serious diseases and can aid in creating the necessary foundation for a long, hearty lifetime.

Infant Health Dependent On Mother’s Diet And Lifestyle

“You should not wait until you have conceived a baby. You need to start having a healthy eating plan right now. Consuming food that is healthy before you get pregnant can help you to make sure that you, and the child 217within your womb, are properly supplied with the nutrients that you both require.

How much energy does a pregnant woman need?

For a woman who is not pregnant, the calorie requirement per day is 2100 calories. A woman who is pregnant, her pregnant diet requires, daily, about 2500 calories. This means that a woman who is pregnant needs to eat 400 calories more that when she was not pregnant.

Food Pregnant Women Should Eat

A woman who is pregnant needs to have a well-balanced pregnant diet that includes all the major food groups. Best food for pregnant women include fruit and vegetables, dairy, fish, eggs, meat, carbohydrates and fats. About 10% of her calorie intake needs to come from proteins that are commonly found in eggs, dairy products, beans, meat and fish.About 35% of her calories need to come from fat which can be found in oils, dairy products like butter and margarine, and from nuts.The remaining 55% of her calories needed in her pregnant diet need to be sourced from carbohydrate rich foods like pasta, potato, bread, corn, rice and other grain products.

Essential Vitamins and Minerals During Pregnancy

For a woman who is pregnant, getting the right supply of vitamins and minerals is very crucial for her and her baby’s health. The vitamins and minerals commonly required by pregnant women are:

1. Folic Acid or Vitamin B9 – prevents defects in the neural tube. A pregnant woman needs 400 micrograms of this vitamin as a supplement daily which can be found in barley, lentils, fruit, orange juice, rice and peas.

2. Iron or Ferrous Sulfate – needed for blood production. Sources of iron include spinach, broccoli, strawberries, whole wheat bread and muesli.

3. Calcium and Zinc – for embryonic development. These minerals can be obtained by consuming a balanced diet.

Things That Must Be Avoided During Pregnancy

There are things to avoid during pregnancy and that includes the consumption of Vitamin A as it may cause damage to the embryo. Foods that have large amounts of Vitamin A include liver. Unpasteurized cheeses like blue-veined cheeses, and pate should also be avoided to prevent diseases like Listeria.
Other things to avoid during pregnancy include:

1. Stress
2. Tobacco smoke or smoking
3. Alcohol
4. OTC (over-the-counter) medication including Aspirin
5. Caffeine
6. Fish containing mercury (shark, king mackerel, swordfish, fresh tuna, tilefish, and sea bass)

Exercise is Important

Exercise is good both for the pregnant woman and her baby. The benefits of exercise include:

1.Fewer complaints of constipation and backache
2. Avoiding excess weight
3.Less risk of gestational diabetes
4. Less difficulty during labor
5.Quicker recovery time after giving birth”

The Best Diet To Loose Weight

Did you know that you can loose a significant amount of weight without loosing much fat? You may be just be loosing excess water and also muscle tissue you desperately need to keep your metabolism rate high. This makes it harder for you to loose fat in the long run, because the muscle you are loosing requires more energy than fat you are keeping. The more muscle mass you have, the higher your metabolism. Muscle will burn energy even when you are sleeping. Loosing muscle mass during dieting can be prevented by maintaining sufficient protein intake and exercising.

There are many factors you need to consider before you decide which diet program is right for you. It is important to be aware of the diet effects and what you want to accomplish.

Crash dieting may cause your body to react like it is starving and pack excess fat as a response. This will not stop the day you stop dieting, and so you will gain the lost fat back very quickly, and even more than what you started with. The best diet will keep your metabolism rate high or normal at all times.

Low carb diets restrict the amount of carbohydrates in the diet, because excess amounts of carbohydrates will cause the body to produce too much insulin. Insulin is a hormone telling the body to store rather than burn fat. Sure, lowering the blood sugar levels and the production of excessive insulin is a good thing usually, but there are some side effects you need to be aware of:

-Restricted intake of carbohydrates often results to constipation if not supplemented, since fiber intake is also reduced significantly. Constipation can then lead to other digestive problems like diverticulitis.
– A Low carb diet can also stress the renal system and increase the risk of arthritis.
– High consumption of saturated fat and cholesterol increases the risk of heart disease.
– Kidneys can become overworked on a low carb diet and the change in blood acidity can lead to bone loss. The strong smell of ammonia in urine is one of the telltale signs of a diet consisting on too little good fats and too much protein.
-On a low carb diet you may be missing out on vital nutrients, if you don’t take dietary supplements.

Low fat diets were popular for a long time. These diets are based on reducing fat intake and replacing it with carbohydrates. Low fat diets have created the misinformation that only fat makes you fat, and carbohydrates only give you energy. They ignored the importance of essential fatty acids and fat soluble vitamins. This led some people to eat higher amounts of low fat food with refined carbohydrates, and gain weight. Do I need to say more…

Some diets recommend ingesting excessive amounts of vitamin and mineral supplements. Usually this is harmless, but you need to know which vitamins and minerals are dangerous if consumed in excess. Iron and fat-soluble vitamin A are toxic in large doses for example. Most people can get the nutrition they need from healthy food. Though there are some exceptions like vegans, who often need to supplement vitamin B-12. A once a day multivitamin usually does the trick for the majority of the population in western countries.

Healthy, high fiber carbohydrate foods should be part of a well-balanced diet, especially those from fruits, vegetables and whole grains. Extreme diets may lead to nutrient deficiencies, and are less likely to be effective at long-term weight loss. The best diet is a life long change in eating habits, if the goal is to loose weight. The best diet is a normal balanced diet, which just comes with smaller portions and maybe some substitutions.

Diet To Keep You Healthy And Fit

If your goal is to attain a healthy body weight, then it is vital to monitor your calorie intake. You may find some useful guidelines in this article relating to balanced diet and healthy eating.

A high calorie intake with little exercise will lead to weight gain.

What is a balanced diet?

You will be able to achieve a balanced diet through a regimented intake of carbohydrates, proteins, fats, vitamins, mineral salts, and fibre. For a healthy body weight, you have to take correct proportions and increase regular physical activity.

Carbohydrates are considered as the main source of energy

Proteins, allow you to build muscle for growth and repair

Fats are important as some of these contain fat soluble vitamins

With mineral salts, your teeth, bones, and muscles are strengthened

Fibre is important as it corrects the functioning of your intestines

How a balanced diet helps to maintain body mass index (BMI)?

Maintaining a balanced diet will help you attain weight loss. Eating healthily and exercising regularly will enable you achieve a good body shape. This can help you keep a check on your obesity levels, which can be measured with the help of body mass index (BMI).

Most doctors will take BMI into account when examining a patient. It is calculated by dividing weight in kilograms by height in metres squared of a patient. If the BMI of a patient is:

Less than 18.5, it is considered as underweight

Between 18.5-25, it is considered to be a good body weight

Between 25-30, it is considered to be overweight

Between 30-40, it is considered to be obese

Above 40, it is considered to be very obese

Balanced diet and regular exercise

Overeating will have detrimental effects upon your health and lead to weight problems. To combat this, you must eat a variety of foods. Nowadays; people make unhealthy lifestyle choices, increasing their intake of junk food. However, consuming more fruits, grains, legumes and vegetables will undoubtedly have a positive effect.

Try to cut down on portion size and keep it moderate especially when consuming high calorie food. Ordinarily, the trend in restaurants is to serve large portions, however you should try to avoid supersized portions of food.

While selecting your diet, try to limit the intake of food containing high levels of sugar, salt, or refined-grain products. Once you have begun your healthy diet, try to combine it with regular physical activity for more effective results.

A fundamental dieting tip concerning healthy eating is to monitor your diet.

Try to eat slowly so that you get the time to chew food properly. When we rush meals we lose the ability to taste it.

You should be relaxed while eating food. If you stressed, it can affect the digestion process

You should avoid overeating once you are full

Never skip breakfast

You should eat healthy and small meals throughout the day