Which Diet Is Right For You? – Part 2

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Easy to follow diet, SAFE, gentle protocols (NO harsh chemicals or supplements, cleanses or purges!).
By simply changing your diet and adding a couple of inexpensive over the counter supplements (optional), you can dramatically reduce your toxic load.

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Which Diet Is Right For You? – Part 2

The Mediterranean Diet

One of the original heart-healthy diets, the Mediterranean diet provides multiple health benefits, including the prevention of chronic diseases and promoting a longer lifespan, making it one of the most highly advocated diets for overall good health. The World Health Organization considers it to be a healthy and sustainable diet plan, the Mediterranean diet is also endorsed by the Dietary Guidelines for Americans, as a means to support good health and prevent various diseases.

The Mediterranean diet is customizable, and thus has no fixed definition, but instead advocates for an eating plan that is high in fresh fruits and vegetables, and includes whole grains, beans, seeds, nuts, healthy fats and fish, and the use of olive oil.

The diet encourages a liberal use of olive oil, one of the world’s healthiest oils.

In fact, people tend to live longer and healthier lives in regions where olive oil is a staple part of the diet.

Extra Virgin Olive Oil (EVOO) is the highest quality olive oil available, extracted from the olive fruit without the use of any heat or chemicals.

EVOO contains over 30 various types of phenolic compounds, which are powerful antioxidants that help protect the body against free radicals. Free radicals are molecules that cause cell damage and contribute to disease and the aging process.

The fat composition of Extra Virgin Olive Oil is also a major contributor to its healthfulness. It’s primarily made up of monounsaturated fat (approximately 73%), a heart healthy fat that is a staple of the Mediterranean diet.

Studies consistently link a diet high in monounsaturated fat with favorable effects on markers of cardiovascular disease (heart disease and stroke). This includes a reduction in markers of chronic inflammation, blood pressure, cholesterol levels and blood glucose levels.

Interestingly, populations residing in Mediterranean regions have low rates of mortality (death) from heart disease. While this is due to a combination of factors, their high consumption of Extra Virgin Olive Oil is thought to be a major one.

Some of the main guidelines of the Mediterranean diet are listed below.

Consumption of fresh produce on a daily basis, including raw vegetables and fruits.
Eating whole grains, potatoes, seeds, nuts, herbs, spices, and extra virgin olive oil, on a daily basis.
Consumption of legumes, fish, and seafood a few times a week.
Consuming moderate amounts of poultry, eggs, cheese, and yogurt.
Moderate amounts of red wine is acceptable.
Avoiding or limiting the intake of red meat.
Eliminating sugary foods and beverages, processed food items, processed meat, refined grains and carbohydrates like white bread, white rice, cakes, cookies, chips, etc., refined oils, and other highly processed foods or those with added sugars.

Snack foods, additives and processed foods are rarely consumed and if so in limited amounts.

The diets above, the focus is on whole foods, plant-based foods, fresh produce, along with fish and seafood, healthy fats (olive oil), a little dairy, and limited red meat.

Cardiac Health

Research on the Mediterranean diet has shown that it can decrease the risk of cardiovascular disease and mortality in general. An analysis of multiple studies has shown that the Mediterranean diet can reduce the risk of cardiovascular disease and deaths due to cardiac disorders like coronary heart disease and myocardial infarction or heart attack.

Another study reported that the Mediterranean diet led to a 30 percent decrease in the risk of cardiovascular issues, like stroke, heart attack, and death, in people with a high risk of cardiovascular disorder, compared to those in the control group, who consumed a low-fat diet.

This is significant because it suggests that people at risk of cardiac diseases need not consume a low-fat diet, but one containing moderate amounts of healthy fats instead.

Moreover, studies have shown that the Mediterranean diet could be more effective at reducing the risk of stroke in women, than in men.

Weight Management

The focus on whole foods, fresh fruits and vegetables, whole grains, and the elimination of processed foods can help people following the Mediterranean diet lose weight. Eating fiber-rich meals (limited fruits, nuts, and grains) can help people lose weight sustainably.

It has been seen that overweight or obese people achieved greater weight loss and decline of cardiovascular risk by following the Mediterranean diet as compared to a low-fat diet. The results also suggest that the Mediterranean diet is equally effective for weight loss, compared to other diets that are solely focused on weight loss.

Manage and Prevent Type 2 Diabetes

Following the Mediterranean diet is a great way to manage and even prevent type 2 diabetes.

A study comparing the effectiveness of the Mediterranean diet against a low-fat diet on the prevention of diabetes in people with high cardiovascular risk, over the course of four years, found that the Mediterranean diet supplemented with either olive oil or nuts, reduced the prevalence of type 2 diabetes by 52 percent. This was particularly promising since the people on the Mediterranean diet did not engage in significant exercise regimes or undergo any major weight loss.

The Mediterranean diet delivers fiber-rich meals, which require more time to be completely digested, resulting in greater satiation, as well as a reduced rate of absorption. This helps regulate blood sugar levels while allowing people to effectively manage their body weight. Consequently, this also lowers the risk of type 2 diabetes and helps manage it as well.

Apart from those mentioned above, being rich in nutrients, antioxidants, and healthy fats, the Mediterranean diet is beneficial in preventing age-related and chronic disorders, leading to greater longevity.

The Mediterranean diet has also proven to be effective in preventing cognitive decline and Alzheimer’s disease, Parkinson’s disease, and cancer. It is also helpful in not just preventing but managing chronic illnesses like rheumatoid arthritis.

Limiting simple carbs and processed foods helps make this diet a healthy one.

My Experience

I believe a diet based around eating real food, whole foods, limiting additives, preservatives, sugars, and simple carbs is a recipe (pun intended) for health. It offers a wide range of healthy whole foods. This is a healthy diet that is easy to follow and commit too, long term.

Make sure you’re digesting you food and getting all the benefits from eating a healthy diet.

We’ve been told “you are what you eat.” And this is true! Healthy foods produce healthy cells. However, eating healthy foods does little good if you’re not digesting and absorbing the nutrients in those healthy foods. For those with malabsorption, reflux, heartburn, irritable bowel, and other gastrointestinal challenges, the benefits of a healthy diet are often lost.

Digesting, absorbing and utilizing the nutrients in our foods is just as important.

If you from gastrointestinal distress (ie. gas, bloating, heartburn, constipation, etc.), you’re not alone. More than 100 million Americans suffer digestive difficulties. Digestive enzymes can help.

Diabetes, obesity, arthritis, depression, allergies, eczema, chronic fatigue and even autoimmune diseases can be linked to an unhealthy gut. When your gut is healthy, your immune system works well and when your immune system is functioning properly, the rest of your body’s systems can work well, too.

Processed foods and all their additives, preservatives, and nitrates do not contain the digestive enzymes needed for proper digestion and nutrient absorption causing an enzyme deficiency. And even if you eat plenty of good-for-you fruits and vegetables, if you cook them, their enzymes are destroyed. Your body is then forced to “borrow” enzymes from other parts of your body just to digest the food you’re consuming, again leading to overall deficiency.

Researchers now know that we lose digestive enzymes through sweat and body waste. As we age, the organs responsible for producing our digestive enzymes become less efficient.

In fact, studies show that, every ten years, your body’s production of enzymes decreases by 13 percent. So by age 40, your enzyme production could be 25 percent lower than it was when you were a child. By the time you’re 70, you could be producing a mere one-third of the enzymes you need.

To ensure you’re getting the nutrients you need for optimal cellular health I recommend eating a healthy diet and taking a digestive enzyme with each meal.

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Step-by-step instructions, presentations, live Q&A sessions and more!

Easy to follow diet, SAFE, gentle protocols (NO harsh chemicals or supplements, cleanses or purges!).
By simply changing your diet and adding a couple of inexpensive over the counter supplements (optional), you can dramatically reduce your toxic load.