By

Marissa Carty BSc, ND

“One of the biggest tragedies of human
civilization is the precedents of
chemical therapies over nutrition. It’s a
substitution of artificial therapy over
nature, of poisons over food, in which
we are feeding people poisons trying to
correct the reactions of starvation.”
Dr. Royal Lee
The Mediterranean diet is
a heart-healthy eating
plan based on typical
foods and recipes of
Mediterranean-style
cooking. It is a mix of the
traditional eating habits of
people living in Spain,
Italy, France, Greece and
the Middle East.
 Healthy Carbs (fresh fruits,
coloured vegetables and whole
grains like rice, oats, buckwheat,
millet)
 Healthy Proteins (legumes, lean
meats and fish)
 Healthy Fats (nuts and olive oil).
It is rich in fiber, antioxidants,
vitamins, minerals and phytochemicals
that promote a safe and healthy
lifestyle.
The diet also recognizes the importance
of being physically active, and enjoying
meals with family and friends.
It’s a lot less trouble and expense to switch
your diet than suffer through disease, the
dangers of allopathic prescription drugs and
surgery.

“Annually over 250,000 deaths are caused by

medicine. This is more than cardiovascular
disease (2nd leading cause of death in America)
and Cancer (3rd leading cause of death).”
NutritionInstituteofAmerica.org
Research data from the Mediterranean
region has shown the lowest rates of
chronic diseases and the highest adult life
expectancy.
Individuals who follow this diet lifestyle
have a lower risk of Cancer, Heart
Disease, Stroke, Diabetes Type II,
Alzheimer's, Arthritis and Osteoporosis.
They also have lower blood cholesterol,
blood pressure and weigh less.
Higher consumption of a Mediterranean
Diet is associated with decreased risk of
vascular events. Results support the role
of a diet rich in fruit, vegetables, whole
grains, fish, and olive oil in the promotion
of ideal cardiovascular health.
Gardener H, et al. Mediterranean-style diet and risk of ischemic stroke, myocardial infarction, and vascular
death: the Northern Manhattan Study. American Journal of Clinical Nutrition December 2011 vol. 94 no. 6
1458-1464
Results suggest that two (2) specific
genes associated with Type 2 Diabetes
depends on diet and that a high
adherence to the Mediterranean Diet
counteracts the genetic predisposition.
Ortega-Azorin C, et al. Associations of the FTO rs9939609 and the MC4R rs17782313
polymorphisms with type 2 diabetes are modulated by diet, being higher when
adherence to the Mediterranean diet pattern is low. Cardiovascular Diabetology. 2012
Nov 6;11:137.
Results suggest that adherence to a diet
pattern rich in vegetables, fish, legumes
and olive oil, like that of the
Mediterranean Diet, may favorably
influence, i.e decrease the risk of breast
cancer.
Demetriou CA. The mediterranean dietary pattern and breast cancer risk in
Greek-Cypriot women: a case-control study. BMC Cancer, 2012 Mar 23;12:113.
Results show that the food choices of the
Mediterranean Diet contain a complex array
of naturally occurring bioactive molecules
with antioxidant, anti-inflammatory and
alkalinising properties, that may contribute
to the bone-sparing effect of the diet.
Puel C, et al. Mediterranean diet and osteoporosis prevention. Medical Science,
2007 Aug-Sep;23(8-9):756-60.
Results suggest that a high adherence to the
Mediterranean diet has been associated with
slower cognitive decline, with reduced risk
of mild cognitive impairment conversion to
Alzheimer's disease and with reduced risk
of Alzheimer's disease.
Feart C, et al. Mediterranean diet and cognitive function in older adults. Current Opinion
in Clinical Nutrition and Metabolic Care, 2010 Jan;13(1):14-8.
Results indicate that the Mediterranean
Diet has a positive effect on the structures
inside the cell responsible for aging. The
diet promotes variability of the structures
and is the major determinant of healthy
status among elderly.
Boccardi V, et al. Mediterranean diet, telomere maintenance and health status among
elderly. PLOS ONE Journal: 2013 Apr 30;8(4):e62781
"The Mediterranean Diet is more than just a
diet -- it's a lifestyle. Finding fulfillment in
exercise, the outdoors, and nurturing
relationships -- all part of living
Mediterranean style -- will help prevent you
falling back into unhealthy habits.
It's the most pleasurable way of eating and
living I can imagine."
Eve Adamson
 Eating primarily plant-based foods, such as
fruits and vegetables, whole grains, legumes and
nuts
 Replacing butter with healthy fats, such as olive
oil
 Using herbs and spices instead of salt to flavor
foods
 Limiting red meat to no more than a few times a
month
 Eating fish and poultry at least twice a week
 Drinking red wine in moderation (optional)
Switching to the MedDiet may be easy
for some persons and harder for others.
Why?
 It takes focus and determination.
 Developing a positive mindset
 Diet habits are inherited.
 Our genetic make up can greatly influence
our food choices
 Planning and repetition.
 Eat a variety of whole fruits and
vegetables every day in seven to 10
servings. Fruit salads are a wonderful
way to eat a variety of healthy fruit.
 Have snack-foods on hand- carrots,
celery, sweet peppers, apples,
bananas, avocados, walnuts, almonds,
pecans and Brazil nuts. Eat organic
natural peanut butter without the
sugars.
 Use olive oil for salad dressing and to
replace dairy. Dip bread in flavored olive oil
or lightly spread it on whole-grain bread.
 Add fish and poultry (replacing red meat
and eliminate sausage, bacon and high-fat
meats.) Eat grilled (in olive oil) or baked fish
once or twice a week. Healthier choices are
water-packed tuna, salmon, trout, mackerel
and herring. Eat "deep sea caught and quick
frozen and not "local off-shore" fish to avoid
pollutants and mercury.
 Whole grains in their natural state are full of
fiber, vitamins, minerals, and nutrients. Use
whole grain foods like bread, pasta,
potatoes, polenta, rice, and couscous.
"Ezekial 4:9" bread is organic and wheat and
gluten free...and comes with cinnamon and
raisons too.
 Fruit for dessert is naturally sweet and has
fiber and nutrients (apples, grapes, and
oranges). Omit pastry and processed sweats.
Use honey as a natural sweetner - and for
hot drinks - don't heat over 105º to retain it's
nutritional and curative properties.
 Natural teas. Boil water in a glass pot and add
fresh mint, eucalyptus leaves or organic
varieties - Steep and serve. Make healthy
natural teas with ginger and lemon grass: boil
in a glass pot for 20 minutes.
 Take a walk. The Mediterranean diet is
successful in part because the people walk
everywhere -- and exercise is a natural part of
the Mediterranean lifestyle. Your body can not
function without it - and your lymph system
needs movement to work at all. Once you have
increased your nutrition you'll find you have
the added energy to walk or ride your bike.
The Mediterranean
diet is a delicious
and healthy way to
eat. Many people
who switch to this
style of eating say
they'll never eat
any other way.