Mediterranean Diet

The Mediterranean diet is encouraged by the traditional dietary patterns of Greece, Southern Italy, and Spain^. This diet include proportionally high consumption of olive oil, legumes, seeds, fruits, and vegetables, quite high consumption of fish, reasonable consumption of cheese and yogurt, moderate wine consumption, and low consumption of meat and meat products.

This diet is rich in monounsaturated fat and fibre.

The moderate consumption of red wine contributes to good health because it contains antioxidant.

 Although a big group of these foods contain high level of salt (links to high blood pressure) the diet has beneficial health effect, which is reflected by the high life expectancy in these countries.

Addition to the diet the life style; culture and physical activity, labour is very important.

The Mediterranean diet appears to be better than low –fat diet, it decreases the risk of cardiovascular disease by 30% more, lowers the cholesterol level and blood pressure.

Compare your diet to the Mediterranean diet:

Content of Mediterranean diet	Your  diet
Olive oil Seeds Nuts Legumes Fruits Vegetables Fish Cheese Wine Meat Meat products

How you  should improve your  diet eating more:

Turmeric: Healthy, Yummy and Easy!

By LD Murray  

Turmeric is a plant native to India and part of the ginger family. Most of the population knows it as the orange/yellow spice in curry. In addition to curry, it is frequently used in mustards, butters, and cheeses. It has a slightly bitter taste but complements many dishes. The root of the plant is used for its medicinal qualities.

ANTI-INFLAMMATORY

In Chinese and Indian systems of medicine, turmeric has been used as a powerful anti-inflammatory. In addition to the oil, which is a powerful anti-inflammatory, it is believed thatcurcumin, the pigment that gives turmeric its color, is the primary pharmacological agent. In studies, curcumin has shown to be comparable to hydrocortisone and phenylbutazone as well as over-the-counter drugs like Motrin and Ibuprofen (World Health Foods). However, curcumin has NO toxicity to it. All the medicines do.

Curcumin has also been shown to reduce the signs of colitis in mice. This is important for those suffering from Inflammatory Bowel Diseases (IBD) (ie - Chron's, ulcerative colitis, etc). The mice that received curcumin lost more weight than the control animals and when checked for signs of colitis, they were significantly reduced. But what is also very cool about this study? The improvement was done at a low dose, the amount you would easily put in foods. Although curcumin has shown to be safe a very large doses, it is being shown that you don't have to have that much to enjoy the benefits. (World Health Foods)

I have severe IBS-C and am always looking for alternative means to help with this condition. Turmeric is something I add into my diet, through capsules, every day. It is a pill filled with turmeric and black pepper. The black pepper helps the body to absorb the curcumin in the turmeric. Taking just one capsule a day helps to reduce the amount of inflammation I have. It's enough that I can actually feel the difference.

There has been research showing that taking turmeric extracts can reduce the pain of osteoarthritis and in one study worked just as well as ibuprofen. (World Health Foods)

ANTIOXIDANT

This is a word that is thrown out a lot, we all know it's good, but not many of us know what it means. Antioxidant means that the substance inhibits oxidation in the body. Not helpful right? Here is a VERY simplified explanation. Your body has things called "free radicals." These free radicals are needed to fight off viruses and such. However, free radicals do this by damaging things. When they damage your cells, DNA, etc., it can cause cancer, aging, and a variety of other diseases. So, your body uses antioxidants to keep the free radicals in line. There are many different things that cause you to have free radicals, and having too many can be dangerous. Also, not having enough antioxidants in your body to counter the free radicals can also be dangerous. So, the moral of the lesson? Make sure you get antioxidants! Turmeric is a way you can do that!

The antioxidant and anti-inflammatory properties are why curcumin has shown to be effective for arthritis, cancer prevention, inhibiting cancer cell growth, reducing childhood leukemia risk, improving liver function, protecting cardiovascular health, lowering cholesterol, and protecting against Alzheimer's.

OMEGA-3s

A recent study indicates that Turmeric may help your body turn Omega-3s into useful DHA and EPA (these help brain function). The body is inefficient at turning plant based Omega-3s into EPA and DHA. Yet these are what the body needs. This is a problem for people who have a hard time getting Omega-3s into their diet. I am one of those people. I need to be able to convert plant based Omeag-3s into DHA and EPA because I have a hard time digesting fish based Omega-3s.

The study showed, in animals, that when turmeric was added to their diet, the body created 50% more DHA (Steven Devries). That's fantastic! Just adding turmeric in the diet can improve your body's ability to improve brain function.

WHAT CONDITIONS DOES IT HELP?

Although the western scientific evidence is still working on researching turmeric, the spice has been used in multiple cultures around the world for medical purposes. Turmeric has been used to treat, prevent, or aid in symptoms in regards to arthritis, heartburn, stomach pain, diarrhea, intestinal gas, stomach bloating, loss of appetite, jaundice, liver problems, gallbladder disorders, flatulence, menstrual difficulties, bloody urine, hemorrhage, toothaches, bruises, colic, cancer, bacterial infections, and viral infections.

Many of these conditions just need a small dose (enough to flavor your food) of turmeric in order to start getting positive results. However, other conditions may need more. It is always important to consult with your physician or your alternative medicine practitioner before taking turmeric in large doses.

WHERE DO I GET IT?

You can buy turmeric, as a spice for your food, in most grocery stores. However, if you have local spice stores or ethnic markets, go there to get your spice. The quality is generally better which means the health benefits will be better too.

Make sure to buy turmeric. Don't by curry powder. Curry is a mixture of different spices. You want only turmeric. Make sure you store it in a sealed container, away from light and in a dry place (cabinets work great!). If you buy the actual rhizome, keep it in the refrigerator.

Don't like the taste of turmeric in your food? That's OK! You can purchase turmeric pills on the Internet. Basically, it's just a capsule full of turmeric. I personally buy Swanson's brand of Turmeric and Black Pepper. The pepper makes smaller doses of turmeric more effective.

IS IT SAFE?

Turmeric is always safe when taken in amounts found commonly in food. It is usually always safe in medicinal amounts as well, however it is not safe for women during pregnancy when it is at such high doses (Steven D. Ehrlich). As is always the case, if you have any medical conditions, you will want to seek the advice of medical personnel or your alternative health practitioner before utilizing in medicinal amounts.

You should always let your doctor know you are taking turmeric. Especially if having surgery. It is possible that it thins your blood slightly.

EATING AND COOKING

Many of us in the Western Hemisphere do not know how to cook with turmeric. That's OK! It's easier than you think. Here are some easy ways to incorporate it into your diet.

·       Add it to your scrambled eggs or egg salad.

·       Add to sautéed apples.

·       Add to frittatas.

·       Add to steamed vegetables like cauliflower, green beans, and onions.

·       Make tea with turmeric, milk, and honey.

·       Add to a mayonnaise dip.

·       Toss it with roasted vegetables.

·       Add it to rice.

·       Add to recipes that have lentils.

·       Sprinkle into sautéed vegetables. This works very well with Kale.

·       Add to salad dressings.

·       Use on chicken.

·       Use on fish.

·       Add to casseroles.

·       Add to macaroni salad.

·       Add to potato salad.

·       You can also use it like salt or pepper and just sprinkle it on dishes.

I hope this is helpful to you. Turmeric is a great spice and it gives great health benefits. In addition, it is so easy to add to your diet. Take a small step in improving your health, and add Turmeric to your food.

SOURCES

The World's Healthiest Foods. Turmeric. The George Mateljan Foundation.

Steven D. Ehrlich, NMD, Solutions Acupuncture, a private practice specializing in complementary and alternative medicine, Phoenix, AZ.Turmeric. University of Maryland Medical Center. 2014.

Steven Devries. Turmeric: Anti-inflammatory, Omega-3s, and More. Gaples Institute. http://www.gaplesinstitute.org/turmeric-anti-inflammatory-omega-3-booster-and-more/

Laura is an author, writer, consultant, photographer, homeschool mom, Mary Kay consultant and Army wife. Her passions in writing are in food/health, Christian persecution and children's curriculum. Connect with her on Facebook at http://www.Facebook.com/LDMKitchen.

Whether it be Crohn's, IBS, diabetes, heart issues, obesity, or allergies, Laura has had to find ways to make food taste good while being healthy and maintaining strict dietary rules. Through that, she has had to find ways to do all of that on a budget! Laura has learned so much on this food journey and she aspires to help you eat healthy while keeping taste elevated and cost down.

Article Source: http://EzineArticles.com/expert/LD_Murray/1959493

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Is a Vegetarian Diet For Diabetes Likely to Improve My Blood Sugar Readings?

By Wazza Tibbotts  

If you are a diabetic sufferer, and you'll do whatever it takes to help control your type 2 diabetes diet, then have you given any thought to changing to a vegetarian diet for diabetes? In many cases a vegetarian diet may be a healthy way to keep your blood glucose levels consistent - providing you eat lean high-quality proteins and are following other rules about eating diabetic foods.

Most vegans (who not only wont eat meat, but also wont eat any animal or dairy products at all including milk, cheese and eggs) and vegetarians (who wont eat meat, but will still eat cheeses, milk, and possibly even eggs) eat a larger amount of fruits and vegetables in a day than a non-vegetarian and consequently they have a higher fiber intake as well.

The increased amount of fiber in a vegetarian type 2 diabetes diet can help blood sugars because it slows down the process of carbohydrate digestion. Also people who eat as vegetarians also consume much less cholesterol containing foods, which can help prevent cardiovascular disease including heart attacks and strokes, although realistically, most cholesterol is produced in the body as opposed to consumed from the foods we eat

If you are diabetic and are considering a switch to a vegetarian or vegan style diabetic foods diet, then some of the benefits you should expect include bigger weight loss and better blood sugar readings. This will depend though on the types of vegetarian foods you eat as some vegetarian meals can be just as calorific as those that contain meat.

Speak to a qualified dietician before making the switch to a vegetarian diet for diabetes. You need information on how to best transition yourself to your new diabetic foods diet, so that it doesn't become too much of a drastic, and sudden change. You should also get a list of meat alternatives to eat so that you get enough protein in a day. Foods such as seeds, tofu, nuts, and eggs (if you're not vegan) can all help you with your protein intake..

As with any change in eating habits, a type 2 diabetes diet will take a little time to become accustomed to, and you should allow your body some time to adjust. There are a wide variety of appetizing recipes and ideas for vegan and vegetarian dishes and you should find this provides a lot of variety and flexibility in the meals that you prepare. As always though, you should check your blood sugars regularly to make sure your blood glucose levels remain consistently stable during the change.

Maintaining a good type 2 diabetes diet for diabetes is essential to minimize the damage high blood sugar can do to your body. It's not rocket science, but from the time become diagnosed as a type 2 diabetic, it becomes important to take a concerted and focussed awareness of eating diabetic foods. Having type 2 diabetes is definitely a life changing disease, but it needn't be a life sentence, because it really does provide the opportunity for you to start living a healthy, fulfilling life. If you want to get on top of your type 2 diabetes naturally, there are natural ways to control and normalize your blood sugar levels that definitely work. To find out how this can help you to control your pre diabetes, or type 2 diabetes condition, go to Type 2 Diabetes Control

Article Source: http://EzineArticles.com/expert/Wazza_Tibbotts/642861

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