Ask The ND: The Mediterranean Diet

Learn How To Follow A Mediterranean Diet With Our ND [View on your browser.]( [LuckyVitamin]( [DEPARTMENT]( [BRANDS]( [NEW PRODUCTS]( [REWARDS]( [DEALS]( [How To Follow A Mediterranean Diet - By Dr. Jeremy Wolf, N.D.] Over the last couple of decades, the Mediterranean diet has been studied by researchers all over the world. The general consensus from these studies reveals that the diet is nothing short of amazing. The Mediterranean diet consists of increasing your intake of fresh fruits and vegetables, healthy fats, whole grains and fish, while limiting red meat and sweets. So, why has this diet become so popular? Maybe because it’s flexible and offers users ease of compliance. Maybe it’s because Mediterranean food is delicious and the diet allows users to drink red wine in moderation. Or, maybe it’s because all of the research over the past couple of decades shows an incredible amount of health benefits. One meta-analysis article showed that greater adherence to a Mediterranean diet was associated with significant improvement in overall health status. Benefits of a Mediterranean Diet to Consider [Benefits of a Mediterranean Diet to Consider] - Prevention of major chronic diseases - Improved quality of life - Reduced risk of heart disease, stroke and obesity - Reduced risk of developing Alzheimer’s disease, Parkinson’s disease and cancer - Low in processed foods and sugar - May help to lose or maintain a healthier weight - May improve mood and decrease depression - Naturally low-glycemic foods, which may help control blood sugar Key Components of the Mediterranean Diet Base every meal on these foods and eat them daily: - Legumes and Beans: chickpeas, lentils, and fava beans - Olives and Olive Oil: extra virgin olive oil is preferred - Whole grains and whole wheat pasta - Nuts: cashews, almonds and sesame seeds - Vegetables such as leafy greens, garlic, onion and other non-starchy veggies like eggplant, cauliflower, artichokes and tomatoes - Fresh organic fruits such as grapes, apples, strawberries and avocados Eat these at least two times per week: - Fish (wild caught preferred) and seafood In moderate portions (daily to weekly): - Eggs - Low-fat cheese and yogurt - Poultry Eat these a few times per month in small amounts: - Red meat - Sweets Recipe: Organic Mediterranean Bean Salad [Recipe: Organic Mediterranean Bean Salad] Organic Ingredients: - 15 ounce can of dark red kidney beans drained and rinsed - 15 ounce can of fava beans drained and rinsed - 15 ounce can of [black beans]( drained and rinsed - 1 cup of organic corn - 1 large organic tomato, chopped - 1 small organic red onion, chopped - 1 avocado, sliced - ½ organic cucumber, peeled, seeded and chopped - 1 cup of organic parsley, chopped Salad Dressing: - ¼ cup of [extra virgin olive oil]( - 1 lemon, freshly squeezed - 2 garlic cloves, minced - ¼ cup of [apple cider vinegar]( - ½ teaspoon of [cumin]( - [Salt]( and [pepper]( to taste Directions: - In large mixing bowl, combine kidney beans, fava beans, black beans, corn, tomato, onion, cucumber and parsley. Mix well. - In a separate bowl, combine the olive oil, lemon juice, garlic, apple cider vinegar, cumin, salt and pepper and whisk. - Pour dressing over salad and gently toss together. Other Helpful Tips - On top of diet, the Mediterranean lifestyle encourages individuals to be physically active and enjoy meals in a relaxing environment with others vs. on the go. Try to set aside time to sit down and enjoy your meals. - Most of the foods found in the Mediterranean diet can be found on the perimeter of the grocery store. - Eat fruits and vegetables that vary in choice of colors as each color has specific properties and nutrients. - Replace butter and margarine with healthy, unrefined oils as often as possible. - The Mediterranean diet has broad definitions since there are many countries around the Mediterranean Sea. - In summary the diet should focus on vegetables, fruits, seeds, nuts, legumes and whole grains. Enjoy fresh, wild caught fish and seafood, while limiting poultry, eggs and cheese. Rarely eat red meat and avoid sugar. Doctor's Picks [Amazing Herbs]( [Napa Valley Naturals Organic Extra Virgin Olive Oil - 25.4 oz.]( ✔USDA Organic ✔Kosher [SHOP NOW]( [Kevala]( [Jovial Foods Organic Chickpeas - 13 oz.]( ✔USDA Organic ✔Gluten-Free [SHOP NOW]( [Amazing Herbs]( [Gaea Kalamata Olive Spread - 3.5 oz.]( ✔Non-GMO ✔100% Natural [SHOP NOW]( [Amazing Herbs]( [NOW Foods Roasted Cashews Lightly Sea Salted - 10 oz.]( ✔Non-GMO ✔100% Natural [SHOP NOW]( Doctor's Bio Dr. Jeremy Wolf is a Licensed Naturopathic Physician (N.D.). He completed his four-year medical training from the Southwest College of Naturopathic Medicine (SCNM) and Health Sciences graduating with high honors. Prior to receiving his Doctorate, Dr. Wolf received his Bachelors in Science with a focus in Biology from Towson University. Dr. Wolf's medical focus is based on Herbal Medicines, Health Supplements, Homeopathy, Pediatrics, Nutrition and Physical Medicine. He has also had extensive training in Therapeutic Nutrition. Dr. Wolf's medical philosophy is based on a healthy balance of diet, exercise and proper nutrition to aid in the reversal of disease and stimulate the body's innate ability to heal itself. 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