mediterranean diet

[fluffybear2]

I am not following any one book, but reading all the books I can on the subject as well as surfing the Internet to find info. I am retired so have plenty of time to do that. The original research about how people living along the Mediterranean Sea ate was done by Ancel Keyes as a part of his Seven Country Study. It showed that those who followed a traditional (as opposed to modern processed foods) Mediterranean eating style has less heart disease and other health problems and some led very long healthy lives (esp. those is Crete, Sardinia and Sicily). You can read about this here:

MediterrAsian.com. Scientific research

here:

Cretan Mediterranean Diet - The Seven Countries Study

and here:

Ancel Keys - Wikipedia, the free encyclopedia

[Moretta]

Thank you for the article. Off to read it.

[fluffybear2]

We went to a restuarant last night called Pomegranate Mediterranean Cuisine. It was great. We had baba ganoush and hummus with fresh made pita wedges for an appetizer. We had an absolutely delicious salad made with mixed greens, pecans, grapes, sweet onions and pomegranate dressing. I ordered the lamb patties with mixed summer squash. It was good, but my daughter ordered the Mousaka and it was to die for----delish! It will be a place we go back to again and again.

[fluffybear2]

The following resources may help those who are trying to follow the Mediterranean Diet or as I like to call it Mediterranean-style eating.

Books:

The Mediterranean Diet (paperback)
The Miami Mediterranean Diet
The Mediterranean Prescription
The 28 Day Mediterranean Diet Plan (tip this book is cheaper on the Ayhan website)
The Mediterranean Diet Cookbook
Low Fat Vegetarian Mediterranean Recipes
The Sonoma Diet and the Sonoma Diet Cookbook
The Advanced Mediterranean Diet
Oldways Table
The Omega 3 Diet

Online resources:

The Sonoma Diet Online

E-Diets---Mediterranean Diet option

Oldways Preservation Trust (this, like the Weston Price Foundation, promotes traditional eating styles based upon research)

Hope this helps!

[LChottie07]

So glad to see this being discussed here! This is actually very close to what I am following for my maintenance routine. I don't eat as much of the whole grains that they recommend, but I do keep 1 or 2 servings a day in. I love this whole food method. It just FEELS healthy to me. It is VERY easy to transition too when you near the maintenance part of your WOE plan too! Keep up the good work Fluffy et al!

[fluffybear2]

Originally Posted by LChottie07

So glad to see this being discussed here! This is actually very close to what I am following for my maintenance routine. I don't eat as much of the whole grains that they recommend, but I do keep 1 or 2 servings a day in. I love this whole food method. It just FEELS healthy to me. It is VERY easy to transition too when you near the maintenance part of your WOE plan too! Keep up the good work Fluffy et al!

Hi Christin,

Yes this is a very healthy way of eating. To lose however, its a good idea to cut back on the starches (ESP. bread) and then just add them back a little at a time, to see how much you can have without gaining weight.

[fluffybear2]

In researching the Mediterranean eating style I came across a term I had never heard before. MEZES I saw it on the menu of a Mediterranean menu. It means "small plates." Here is a description of mezes:

Mezes is usually translated from Greek to English as "appetizers ", but this translation does not do justice to the fundamental role Mezes plays in Greek tradition. Mezes are served on small plates so the whole group can share and enjoy something as humble as a few olives, a small piece of cheese all the way through platters laden with different dips, tiny skewers of grilled meat, deep-fried calamari, little tasty filo triangles, and endless delightful treats. Most important Mezes captures the zest of life, gathering of friends and family, and the simple appreciation of delicious food and wine. Mezes means to share, enjoy, and live life to its fullest!
Zorba the Greek sums up the essence of Mezes the best -- "On this coast I felt for the first lime what a pleasant thing it could be to have a meal. We started eating and drinking, the conversation became animated. I at last realized that eating was a spiritual function and that meat, bread, and wine were the raw materials from which the soul is made.

In some restaurants you can just order several mezes in lieu of a large main entree. That is good to know when trying to lose weight. Of course it will work at home too, esp. for lunch.

[fluffybear2]

Here is a recipe for an eggplant mezze dish I got from Whole Foods:

Eggplant Meze

One of the most popular vegetables in Greece is eggplant, and many traditional recipes combine it with garlic, tomato, lemon and olive oil for good reason! Enjoy this classic combo in meze (meh-ZAY) style, a flavorful spread customarily served with crackers or pita bread.

Serves 4
1 large (or 2 medium) eggplants
1 garlic clove, mashed
1/2 small onion, chopped
1 tablespoon chopped parsley
1 large fresh tomato, seeded and chopped
1 teaspoon dried marjoram
1 teaspoon fines herbs
2 teaspoons lemon juice
1/4 cup extra virgin olive oil
Preheat oven to 350°F.

Pierce eggplant with a fork several times and bake for 1 hour or until tender. When cool, peel the eggplant and chop it into 1/2 inch pieces.

Combine chopped eggplant with garlic, onion, tomato, parsley, herbs, lemon juice and olive oil in a food processor or blender.

Process until well combined, leaving the mixture a little bit chunky.

Refrigerate for at least 2 hours. Serve with crackers or pita bread.


Nutrition Info
Per Serving (5 oz-wt.): 140 calories (12 from fat), 12g total fat, 1.5g saturated fat, 3g dietary fiber, 1g protein, 8g carbohydrate, 0mg cholesterol, 5mg sodium

[soontobesexy'ntx]

sounds yummers!!
coping recipe down

[fluffybear2]

This month's Vegetarian Times magazine has an entire article about mezes with recipes. I made the braised baby artichokes tonight.

[Moretta]

fluffybear: The Eggplant recipe you posted sounds delish.

[soontobesexy'ntx]

got two of my books in!!
the Sonoma diet recipes
and
Williams-sonoma healthy desserts
waiting on 2 more

[fluffybear2]

Originally Posted by soontobesexy'ntx

got two of my books in!!
the Sonoma diet recipes
and
Williams-sonoma healthy desserts
waiting on 2 more

Have you visited the Sonoma Diet website? It's pretty cool.

[LoraJR72]

Originally Posted by fluffybear2

I am not following any one book, but reading all the books I can on the subject as well as surfing the Internet to find info. I am retired so have plenty of time to do that. The original research about how people living along the Mediterranean Sea ate was done by Ancel Keyes as a part of his Seven Country Study. It showed that those who followed a traditional (as opposed to modern processed foods) Mediterranean eating style has less heart disease and other health problems and some led very long healthy lives (esp. those is Crete, Sardinia and Sicily). You can read about this here:

MediterrAsian.com. Scientific research

here:

Cretan Mediterranean Diet - The Seven Countries Study

and here:

Ancel Keys - Wikipedia, the free encyclopedia

Hi, FluffyBear

I'm glad you posted those links. Ever since I read the Atkins sponsored study in Israel a few days ago, it was apparent people were concentrating mostly on the low-carb/low-fat patients. A co-worker of mine commented she visited Israel quite some ago to see family. She said she lost quite a bit of weight while there with little effort. The family consumed mostly fresh fruits, vegetables, olives, olive oil, nuts, different types of cheese such as goat and sheep, rice, and Syrian bread (but the bread was used in moderation and as a tool to eat the last bites from your plate.) Fish and other meats were consumed but not often and in small portions. Of course, they drank Lebonese wine, too.

[soontobesexy'ntx]

book 3 in
the mayo clinic Williams - Sonoma cookbook!!

[fluffybear2]

The Mediterranean Diet was featured on ABC's Eyewitness News. Go here to find the video:

Mediterranean Diet, Weight Loss Diet, Healthiest Diet

p.s. Ayhan's Marketplace is a neat website.

[LoraJR72]

Originally Posted by fluffybear2

The Mediterranean Diet was featured on ABC's Eyewitness News. Go here to find the video:

Mediterranean Diet, Weight Loss Diet, Healthiest Diet

p.s. Ayhan's Marketplace is a neat website.

It is. Thank you!

[soontobesexy'ntx]

sonoma diet online costs money

[fluffybear2]

Originally Posted by soontobesexy'ntx

sonoma diet online costs money

Yes it does, ($16.00 /mo) that's why I haven't joined

But for those who don't mind spending extra money, it's probably good.

[soontobesexy'ntx]

no room in the budget right now
FB
do you measure you food? count cals,fats,carb?
Sonoma uses the plates
just trying to figure out what/how to do it