7 health benefits of the mediterranean diet

“7 Health Benefits Of The Mediterranean Diet”

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Introduction A big welcome to my “7 health benefits of the Mediterranean diet�.

I live in Portugal and it’s very much a Mediterranean diet wherever I look. The staple starter is always a mixture of tapas (garlic carrots, olives, ham slices) and fresh bread for starters.

This will also always include some local cheese and pate.

Then the main course will include some lovely poultry along with more vegetables or salad and some potatoes or rice.

In fact if you live in any of these main European countries such as Spain, Portugal, France or Italy you are expected to eat lots of carbs. Something that many people frown upon and never have in their diets.

Very few people have obesity problems and they are happy with food revolving around day to day family life.

And it makes me love the local diet and be glad to have the Mediterranean diet as part of day to day life.

From My Weight Loss Dream This is Samantha at MyWeightLossDream.co.uk and I wanted to introduce you to our mission and why these PDFs are of great use to you.

They are short PDFs that provide you with information about a particular form of exercise or diet. And offer a great introduction to a subject.

Like many people before us we have found ourselves to be obese and are doing everything we can to avoid dieting but to maintain a healthy lifestyle.

So far our progress has been good.

I have gone from a BMI of nearly 35 down to a normal one and Dominic (my hubby and partner in my weight loss mission) has dropped from a BMI of just over 40 to a more respectable 32. Of course, we are no where near the end of our journey but we are a healthy lifestyle in progress.

You can read all about our current weight loss by clicking here.

When we look back at our fat photos we don’t think about how big we were (even though we were massive!) we think about how unhealthy we were and how much horrible food that was stuffed with chemicals was entering our body.

Don’t get me wrong – we STILL adore McDonalds, Pizza Hut & KFC but we just enjoy them in moderation and eat more healthy foods and do regular exercise (most of the time!)

Below on the next page is an infographic where we share our top tips for those of you that are considering trying out the Mediterranean diet.

Print it off, share it, add it to your Pinterest account or share it with your friends. The sky is the limit in what you do with it!

Then on the page after we have shared the infographic in written format so that you can print it or keep the ideas for future use.

7 Health Benefits Of The Mediterranean Diet 1. Improves cardiovascular health The Mediterranean diet is considered the world's healthiest eating plan. Research shows that it can reduce your risk of stroke, heart disease, high cholesterol, and chronic diseases.

2. Helps prevent cancer This diet promotes the consumption of antioxidant-rich foods, which helps prevent most types of cancer.

3. Keeps your brain healthy People who follow the Mediterranean diet are 48% less likely to develop Alzheimer’s disease. This eating plan supports brain function and improves memory.

4. Promotes weight loss The Mediterranean diet is based on whole, natural foods, fatty fish, eggs, and dairy products. When consumed in moderation, these foods can help you slim down and look your best.

5. Nourishes your body This eating plan encourages the consumption of fresh fruit and vegetables, nuts, seeds, lentils, and olive oil. These foods are

packed with vitamins and minerals that will nourish your body from the inside out.

6. Keeps you young Due to their high content of antioxidants, Mediterranean diet foods slow the aging process and enhance your body's natural ability to fight free radical damage.

7. Wards off diseases Eating a Mediterranean-style diet can significantly lower your risk of diabetes, hypertension, colon cancer, obesity, and age-related brain damage.

Mediterranean Diet Facts • Olive oil is one of the main sources of dietary fat; • 25% to 35% of your daily calories should come from healthy fats; • Dieters should stick to about four eggs a week; • The Mediterranean diet may reduce your risk of heart disease and stroke by 30%; • This eating plan is high in dietary fibre, antioxidants, essential fatty acids, vitamins, and minerals; • Most meals and snacks are based on seasonal products.

Mediterranean Diet Tips Eat plenty of fruit, vegetables, whole gains, olive oil, nuts, beans, lentils, and seeds; • Consume moderate amounts of poultry every two days or weekly; • Switch to skim milk and low fat dairy products; •

Sauté food in olive oil; • Use less salt and more spices like cumin, basil, saffron, paprika, nutmeg, cardamom, and oregano; • Eat salmon, tuna, and mackerel at least three times a week; • Give up processed foods and fizzy drinks.

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This Is An Extract From….

This Infographic is an extract from our blog post: I Am On The Mediterranean Weight Loss Plan But Nobody Told Me: Click here to read it…..

And it makes fantastic further reading if you want to get involved in the Mediterranean way of doing things. I love the idea behind the Mediterranean diet because it is all about enjoying home cooking as a family without feeling like you are even on a diet!

And of course, don’t forget to sign up to our newsletter for even more tips and tricks of our weight loss success.

We also share many more of our infographics on our Pinterest account and if you are a member of Pinterest we recommend you follow us.

Thanks again for reading and best of luck with your own weight loss and fitness journey.

Samantha & Dominic Milner MyWeightLossDream.co.uk