Mediterranean Diet Month

May is Mediterranean Diet Month

What is the Mediterranean Diet?

• The Mediterranean Diet is based on the traditional foods consumed by people in the countries bordering the Mediterranean Sea. It is not a “diet” in the modern use of the term “diet” but it is rather just a traditional way of eating for people in this part of the world. It has been found that people who live in this region have a lower risk of many chronic conditions which is why it has been greatly studied and shared to improve the standard American diet which is rich in processed foods, sugar, sodium and saturated fat.

Features:

• Increase intake of vegetables, fiber, fruit, fish and unsaturated oil, legumes, whole organic soy
• Reduce intake of processed foods, added sugars, refined grains, alcohol, red meat, dairy

Studied benefits of the Mediterranean Diet

• Glycemic control
• 51% lower odds of being obese
• Reduced incidence of diabetes
• Lower Crp and homocysteine levels (markers of inflammation)
• Improvement of BDNF levels which is a potential mechanism for lowering depression (BDNF is a family of proteins that support the development and function of neurons which is essential for healthy brain function and the regulation of mood, appetite and sleep).
• Significant benefit for immune function
• Reduction of risk of diet-related cardiovascular incidences
• Reduces oxidative stress
• Promotes healthy aging and longer lifespan
• Reduced risk of neurodegenerative diseases including Alzheimer’s
• Lower risk of cancer

Here at Horizonview Health we teach and promote nutrition interventions that are evidence-based practices. We get away from fad diets and teach how to get off the ‘yo-yo train.’ We also understand that everyone is unique with different health histories, genetics, lifestyles and food preferences. The Mediterranean diet is the most well studied way of eating and shown to benefit so many conditions and symptoms. However, because everyone is different and their goals are different, we often will take principles from this way of eating and help tailor it to the individual. This is known as personalized nutrition. I personally love seeking Mediterranean diet recipes and adapting them to meet my own needs, goals and preferences. It should be noted that the Mediterranean diet is not a weight loss diet. Rather it is a way of eating that promotes whole, real, unprocessed foods that are rich in nutrients. Many people who follow this way of eating consistently may experience weight loss because of getting away from processed foods, but it is not the main goal of this way of eating. Working with a nutritionist is a great way to follow a nutrition protocol and tailor it for you.

Mediterranean Diet Recipe:

As we approach summer, the zucchini, yellow squash and herbs are going to start filling the gardens. What better way to use in-season produce than to make one of my favorites, ratatouille. This recipe is very forgiving and can be adapted many ways.

Ratatouille

Ingredients:

1 tbsp extra virgin olive oil

1 yellow onion, chopped

4 garlic cloves, minced

1 eggplant peeled and chopped (I often don’t peel mine and enjoy it just fine with the skin. This is personal preference) (option to salt eggplant and let sit for about 20 minutes to reduce bitterness of the vegetable. I often don’t do this and enjoy it just fine. 😊)

2 zucchini, chopped

2 yellow squash, chopped

1-2 14 oz cans of stewed tomatoes or 1 container of fresh grape tomatoes

1 bunch of fresh basil, chopped

1 tbsp fresh thyme leaves

Optional: baby spinach

Directions:

1. Saute onion and garlic in hot frying pan (preferably cast iron) with olive oil.
2. Once fragrant and translucent, add chopped eggplant.
3. Add chopped squash.
4. Pour in cans of tomatoes with juice.
5. Cover and simmer until vegetables are soft; about 15
6. Add fresh herbs to cook in.
7. Option to throw in some fresh spinach to wilt into the dish.
8. Salt and pepper to taste.

• Add some grilled chicken, fish or shrimp to round out this meal with a lean protein source.