THE MEDITERRANEAN DIET + NUTRITION PLAN
By Michael George
The Mediterranean diet has long been recognized as THE healthiest diet for heart health and for weight management with the very similar Japanese diet right behind it. The Zone Diet developed by Dr. Barry Sears is almost identical to the Mediterranean diet and is recognized as aiding in facilitating efficient weight loss. This is due to the Zone Diets promotion of lean protein sources, reduced white food ingestion and the importance of Omega-3 (or fish oil) for disease prevention. My Mediterranean+ Nutrition Plan merges the two best diet philosophies on the planet today.
Diet and Your Health
The Mediterranean diet is comprised primarily of plant sources, anti-oxidant rich fruits & vegetables, nuts, whole grains, beans, seeds, fish, herbs and other lean protein sources. The Greek diet’s use of olive oil, seasonally fresh and locally grown foods, which are minimally processed, make it unique. The diet originates from the island of Crete, where the Cretans and Greeks in general have a longer life span than in any other country in the world. Greeks are also 20% less likely to die of coronary heart disease and have a 30% lower cancer rate than in the US.
Ancel Keyes was the pioneer who discovered the heart healthy benefits of the Mediterranean diet way back in 1958. He discovered that the use of fresh plant foods, fish and lean meats used primarily as flavoring, along with a generous amount of Olive Oil, reduced the amount of saturated fat in people’s diets. This, in turn, reduced blood cholesterol levels and the rate of heart disease, so that the fat ratio — 40% — was higher than the 30 % recommended by the AHA (American Heart Association).
In essence, what we have learned from Keyes, and what Dr. Barry Sears’s has been preaching for years, is that fat doesn’t necessarily make you fat as long as it is the right type of fat. An excess of white foods and junk food is traditionally what makes us fat because those foods are filled with empty calories and the wrong kind of fats. These foods are also high in sugar, sometimes causing insulin (the fat hormone) levels raised to the point of impeding the body’s fat reduction process.
The Types of Fat
The two types of fat that raise blood cholesterol levels are saturated fat and trans fat (also called “hydrogenated or partially hydrogenated oil”), which are prevalent in most processed foods. These are most of the foods that come in a can, box or bag. These foods are typically full of the wrong type of fat, a myriad of man-made chemicals, with ahigh salt and sugar content. These two types of fat we need to beware of because too much consumption of them will shorten our lifespan.
The Benefits of Olive Oil
Another thing to understand about Olive Oil is that it is high in antioxidants, which reduce artery clogging and chronic diseases, including cancer. Olive Oil actually helps to lower harmful LDL cholesterol as well. You combine Olive Oil with the Omega-3s you receive from fish and you are right on track to a very healthy diet. Add fresh fruits, vegetables, nuts, whole grains (not processed), beans, seeds, fresh herbs and other lean sources of protein like lamb, poultry and lean meats for flavoring and you have the Mediterranean Diet + Nutrition Plan.
This is the nutrition philosophy that I strongly stand behind and encourage you to incorporate into your lifestyle. Yes, it does take a little more planning, effort and it may even be a little pricier, but how much is an extra year of life worth to you? How much is an extra 5, 10 or 15 years worth? I can’t think of a dollar amount…can you?
Michael George is a renowned celebrity trainer, fitness expert and spokesperson for numerous companies, including Nike, Kraft, Balance Bar, Subway and more. He can be reached at 310-575-3500 or at michael@michaelgeorge.com. He resides in Los Angeles.
