10 Steps to the Mediterranean Diet

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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