10 Steps of the Mediterranean Diet. This video is based on recommendations made by Dr. Kenneth Pelletier and helps you to lose weight and live a healthier lifestyle. For more information visit http://gourmetliving.org/mediterranean-diet/
Why don’t you “Go Mediterranean” and see the difference in makes in your life.
1. High Intake of Whole Grains and Unrefined Carbohydrates: Substitute white bread and white rice with whole grain varieties and cut back or eliminate processed foods with high levels of sugars.
2. Eat Deeply Colored Fruits and Vegetables: The intense color of fruits and vegetables is a clear signal that the level of antioxidants are high which helps to protects your cells.
3. Salads: Salads reduce the level of acids in the body by producing alkaline to combat potentially destructive acids in your blood and digestive system. This is a very easy and potent way to prevent inflammation.
4. Higher Vegetable Fats: Focus on consuming monounsaturated fats such as olive oil and avoid butter and fried products.
5. Moderate Alcohol Consumption: A glass or two a day of wine is fine. Red wine is best since it is high in antioxidants and tends to boost “good” cholesterol in your body.
6. Legumes or Beans: These are a great protein complement.
7. Nuts: A healthy and enjoyable snack. Nuts are high in monounsaturated fats and Vitamin E and antioxidants and folic acid. I eat 10 nuts twice a day as a snack.
8. Main Protein is Fish: Focus on deep ocean cold-water fish as a substitute for red meat. Fresh fish is high in Omega-3 and tend to provide better nutrition than pork and poultry. Best to bake, roast and broil the fish rather than fry it.
9. Blue and Purple Fruits: Fruits like grapes, blueberries, and pomegranates tend to have higher levels of antioxidants.
10. Reduce Salt and Refined Sugars: Sugar is simply empty calories and can increase the risk of diabetes. By reducing the consumption of processed foods you will reduce salt levels significantly as 70% of the average American’s daily intake comes from processed foods.
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