Posts Tagged nutrition

Mediterranean Diet Protects Eye Health

February 18, 2010 at 3:43 pm · Filed under Uncategorized ·Tagged , , , , ,

A Mediterranean diet reduces the risk of the most common cause of poor eyesight in older people, according to new Australian research.

A study from the Centre for Eye Research Australia (CERA) found that people who consume at least 100 millilitres of olive oil a week are almost 50 per cent less likely to develop macular degeneration than those who eat less than 1 millilitre per week.

The study also found that people who eat other foods which are rich in omega-3 fatty-acids, such as fish and nuts, are 15 per cent less likely to develop macular degeneration.

The report’s author, Dr Elaine Chong said olive oil contains a number of protective elements that contribute to eye health.

“Olive oil is rich in powerful antioxidants like vitamin E. It also contains an anti-inflammatory component, similar to ibuprofen, which helps protect the blood vessels in the eye,” said Dr Chong.

“A diet rich in olive oil and other foods containing omega-3 fatty acids such as oily fish varieties like salmon and tuna, and nuts may help protect your eyes against diseases such as [macular degeneration].”

Once diagnosed, there are few treatment options for macular degenerations and researchers say a better understanding of the disease’s risk factors is crucial.

To conduct the study, researchers analysed the diet of 6,700 people aged 58 to 69 years old in the early 1990s.

Participants were then tracked for the development of macular degeneration between 2003 and 2006.

Australian Ageing Agenda

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6 Easy Ways to Follow the Mediterranean Diet

January 19, 2010 at 10:04 pm · Filed under mediterranean diet blog ·Tagged , ,

6 Easy Ways to Follow the Mediterranean Diet

By Janis Graham / Readers Digest

If you’re diagnosed with type 2 diabetes, your doctor will almost certainly tell you that you need to lose some weight. Now research identifies the best way to do it: Eat the Mediterranean way.

In the study, 215 overweight people with diabetes followed either a classic, low-fat regimen (based on American Heart Association guidelines) or a higher-fat, Mediterranean-style diet (lots of olive oil, as well as vegetables, whole grains, and fish and poultry). After four years, both groups had lost similar amounts of weight—but only 44 percent of the Mediterranean-style eaters needed diabetes drugs, compared with 70 percent of the low-fat dieters.

The benefits come partly because a Mediterranean diet is full of healthy foods and partly because it doesn’t rely on fat-reduced foods high in refined carbs, says Dariush Mozaffarian, MD, an assistant professor of medicine at Harvard Medical School. Read on to find out which foods will help your blood sugar.

Eat less of these: Beef, lamb, pork

And more of these: Fish, poultry, beans

Eat less of these: Butter, margarine, butter substitue

And more of these: Extra-virgin olive oil or other vegetable oils such as soy bean and canola

Eat less of these: Low-fat crackers, chips

And more of these: Walnuts or other nuts, sunflower and pumpkin seeds, olives

Eat less of these: Reduced-fat cookies

And more of these: Fresh fruit

Eat less of these: Egg substitute; fat-free yogurt; reduced-fat American, Cheddar, and Swiss cheese

And more of these: Whole eggs; whole yogurt; feta, Parmesan, or goat cheese

Eat less of these: Baked potatoes, bread, rice

And more of these: Roasted or sautéed vegetables tossed with herbs and drizzled with olive oil

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Examiner.com: Mediterranean diet beats low fat for diabetes

September 2, 2009 at 3:18 pm · Filed under mediterranean diet blog ·Tagged , , , ,

In a first long-term study, researchers examined the effects of a Mediterranean diet, compared to a low fat diet for diabetes control. The results showed that eating a Mediterranean diet was superior to eating a typical low fat diet for diabetes management.

The study explored obese individuals newly diagnosed with type 2 diabetes, examining need for medication and weight loss, and whether eating a Mediterranean diet is effective, safe and sustainable for diabetes treatment.

Over a four-year period, 215 overweight diabetics were assigned to eat either a low carbohydrate Mediterranean type diet, or a typical low fat diet. Both groups received nutritional counseling at the start of the study, and bi-monthly for the next three years.

Diabetics lost weight on the Mediterranean diet, decreased some markers for heart disease, and fewer of the study participants required medications to control blood sugar.

Read the entire article here.

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The Science Daily: ‘Mediterranean Diet Reduces Long-term Risk Of Subsequent Weight Gain And Obesity Among Adults’

August 25, 2009 at 5:09 pm · Filed under mediterranean diet blog ·Tagged , , ,


Yet another major article extolling the virtues of the Mediterranean Diet – in the Science Daily 1/23/09:

A research group from Spain has studied the dietary patterns associated with a high intake of fruits and vegetables in Mediterranean populations. They have analysed the associations between fruit and vegetable intake and weight gain over a 10-year period in an adult Mediterranean population.
Despite the alarming increase in the prevalence of obesity, epidemiologic studies that prospectively examine the fruit and vegetable consumption and other lifestyle factors in relation to weight gain (WG) are still insufficient. For that reason, a research group composed by J Vioque, T Weinbrenner, A Castelló, L Asensio and M Garcia de la Hera, of the Department of Public Health, Science History and Gynaecology of the “Miguel Hernández” University Elche-Alicante, Spain, explored the associations between fruit and vegetable intake and weight gain (WG) over a 10-year period in an adult Mediterranean population.

Read the full article here.

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Ayhan’s Mediterranean Diet plan compared to other diet plans

January 8, 2009 at 12:51 am · Filed under Mediterranean Diet Recipes, South Beach Diet, atkins diet ·Tagged , , , , , , , , , ,

Ayhan’s Mediterranean Menu Plans™ is an authentic version of the Mediterranean diet. The plan is based on the original recipes found in Greece, Cyprus and Turkey. Ayhan’s authentic Mediterranean Diet recipes are easier to prepare and take less time than most recipes than the South Beach, Sonoma and Atkins Diets. The recipes have been nutritionally formulated by a dietitian and endorsed by doctors and are enjoyed by thousands.

Ayhan’s Mediterranean Menu Plans® vs. South Beach Diet™

Why I prefer The Mediterranean Diet

Debra compared Ayhan’s Mediterranean Menu Plans® vs. South Beach Diet™. The plans are similar in some ways, but Ayhan’s is more balanced and nutritionally sound, has less restrictions, and is more convenient.

Ayhan’s Mediterranean Menu Plans®

South Beach®
SIMILARITIES
Based on restaurant quality recipes. Based on restaurant quality recipes.
Promotes healthy, monounsaturated fats. Promotes healthy, monounsaturated fats.
Low in unhealthy, saturated fats that come from meats and cheeses. Low in unhealthy, saturated fats that come from fatty meats and cheeses.
Online membership includes access to a nutritionist. Online membership includes access to a nutritionist.
DIFFERENCES
Promotes moderate intake of alcohol, especially wine. Does not allow wine or alcohol in first phase of diet.
Provides a well balanced diet, with no restrictions. Does not allow certain fruits and vegetables, such as, carrots, white potatoes, pineapple, banana, and watermelon, which each have their own nutritional benefits.
High in fiber. High in fiber, only after the initial, very low carbohydrate phase.
You can order your foods for the diet directly online and have them shipped to your home. No online food purchases can be made from the website.
All meals and snacks are portion controlled to ensure long term weight loss. Does not promote portion control.
A diet that has been around for thousands of years and has been shown to increase longevity and decrease the risk of major diseases. A new “fad” diet with no long term studies done.

South Beach Diet™ is a registered trademark. All product and service marks are the trademarks of their respective owners.

Ayhan’s Mediterranean Menu Plans® vs. Atkins Diet™

Why I prefer The Mediterranean Diet

Debra compared Ayhan’s Mediterranean Menu Plans® vs. Atkins Diet™. The plans are similar in some ways, but Ayhan’s is more balanced and nutritionally sound, has less restrictions, and is more convenient.

Ayhan’s Mediterranean Menu Plans®

Atkins®
Balanced between protein, fat, carbs High in fat and protein, low in carbs
High in healthy unsaturated (especially mono) fats High in saturated, unhealthy fat
High in fiber which is beneficial to the heart and digestive system and can help prevent certain cancers Low in fiber; low fiber diets have been linked to constipation, colon cancer, diverticulosis, breast cancer, prostate cancer
High in all fruits and vegetables Limits fruits and vegetables
High in essential vitamins and minerals obtained only from carbs, fruits and vegetables
High in calcium from low fat dairy Low in calcium
Healthy, steady, and permanent weight loss Short-term weight loss
When carbs are re-introduced, weight gain occurs rapidly and typically weight exceeds the weight when a person was before the diet
Risk of constipation is low b/c of high fiber content Can result in constipation
Allows moderate amount of wine, which has been shown to be heart healthy Does not allow wine, which prevents a person from getting the heart healthy benefits from it
Life long eating style Short term eating style; nearly impossible to eat low carb for a lifetime; drop out rate is high
Can cause bad breath from ketosis (body uses fat as energy in the absence of carbohydrates)
High in phytochemicals (“disease fighting weapons”) found only in fruits and vegetables Low in phytochemicals
Allows for some sweets which helps prevent a feeling of deprivation, and subsequent binge eating Can lead to cravings and binging b/c of deprivation
Ketosis does not occur The process of using fat as energy in the absence of carbs can cause an increase in ketones and uric acid which can cause kidney problems, gout and headaches
An energizing diet that helps to improve exercise performance Can decrease energy levels, resulting in poor exercise preformance

Atkins® is a registered trademark. All product and service marks are the trademarks of their respective owners.

Ayhan’s Mediterranean Menu Plans® vs. Sonoma Diet™

Why I prefer The Mediterranean Diet

Debra compared Ayhan’s Mediterranean Menu Plans® vs. the Sonoma Diet™. The plans are similar in some ways, but Ayhan’s is more balanced and nutritionally sound, has less restrictions, and is more convenient.

Ayhan’s Mediterranean Menu Plans®

The Sonoma Diet™
SIMILARITIES
Promotes portion and calorie control. Promotes portion and calorie control.
Believes food should be enjoyed and taste good. Believes food should be enjoyed and taste good.
DIFFERENCES
No phases. Consistent foods and consistent meal plan. Has 3 distinct phases.
No restrictions on fruits and alcohol at any point. Expect consistent weight loss that will stay off. Phase 1 is very restrictive, no fruits or alcohol, and results in rapid weight loss. Rapid weight loss is unhealthy and tends to result in rapid weight gain when the diet is not followed.
A realistic meal plan that is easy to follow at all times. Phase 1 is difficult to follow and unrealistic.
Does not result in deprivation at any point of the meal plan. People will likely want to remain in phase 1 of the diet because of the quick weight loss. However phase 1 is not well balanced and is a set up for deprivation and yo-yo weight loss.
Involves recipes that are easy and quick to make. Gives alternate cooking methods and ingredients that shorten time. Ingredients are affordable. A “no cook” meal plan is available. Entire diet is based on complicated and time consuming recipes that require expensive ingredients.
A realistic meal plan that does not have unrealistic expectations. Promotes healthy foods, but understands that people cannot eat perfectly all of the time. All foods can fit into the meal plan. The diet asks people to get rid of all food in their house containing refined flours, non whole grains, hydrogenated and saturated fats, sugars and any oil other than olive, nut or canola.
Foods can be purchased online or in any supermarket. Recipes call for ingredients that may only be available in specialty stores.
Website has an entire section for exercise, including a fitness expert and access to fitness videos and information. Briefly touches on exercise.

The Sonoma Diet™ is a registered trademark. All product and service marks are the trademarks of their respective owners.

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Ayhan’s Most Popular Mediterranean Diet Recipes, 5 samples

January 5, 2009 at 5:31 pm · Filed under Mediterranean Diet Recipes ·Tagged , , , , , , , ,

Savor the flavors of the Mediterranean Diet

Based on the Greek, Turkish and Eastern Mediterranean cuisines of Cyprus, Ayhan’s salad dressings and marinades are a zesty blend of fine herbs, oils and imported fine red wine vinegars. Be sure to try a selection from Grilled Salads, Marinades, Classics and Low Carb below. Think healthy, delicious and Mediterranean. Enjoy!

For more recipes, and to try our Recipe Evaluation Program, please join our My M Club today. It’s FREE to join and you can receive a $10 certificate for every recipe you evaluate.

mediterranean-diet-kebab

QUICK CHICKEN KEBAB (596 cals)- Mediterranean Diet Recipe #1
Prep Time: 5 minutes Cook Time: 15 minutes Total Time: 20 minutes
Temperature Instructions: Preheat oven to 450 degrees
Ingredients
* 4 oz chicken breast (cubed)
* 4 small mushrooms
* 2 tsp margarine
* 4 tbsp Ayhan’s Mediterranean Balsamic Vinaigrette Dressing
* 4 1″ square pieces of onion
* 4 grape tomatoes
* 2 cups fresh spinach
* 2/3 cup cooked basmati rice
Directions: Cut chicken breast into 1″ cubes. Baste with Ayhan’s Balsamic dressing and arrange chicken, mushrooms, onions, and plum tomato on skewer (use vegetables to fill skewer). Bake in oven for 5 minutes. For Basmati Rice: Prepare as directed on package without added fat and melt margarine into rice after cooked. For steamed spinach: Use 2 cups fresh spinach or one cup frozen. Place in covered pot, without any added water. Steam until spinach cooks down.

FLOUNDER MARMARIS (345 cals)- Mediterranean Diet Recipe #2
Prep Time: 5 minutes Cook Time: 10 minutes Total Time: 15 minutes
Temperature Instructions: Preheat to 450 degrees
Ingredients
* 3 oz filet of flounder
* 1/2 tsp tomato paste
* 1 oz sun dried tomatoes, diced
* 1 tbsp water
* 1 tsp dill, chopped
* 1 clove garlic, crushed
* 2 tbsp Ayhan’s Lemon & Herb Dressing
* 1/2 cup tomatoes, diced
Directions: Place flounder in casserole or baking pan. In a separate bowl, mix all other ingredients. Pour the mixture over the flounder an bake for about 15 minutes.

SALMON DELITE (414 cals)- Mediterranean Diet Recipe #3
Prep time: 10 minutes Total time: 10 minutes
Ingredients
* 1 cup tomatoes, diced
* 1 cup cucumber, diced
* 1/2 cup green pepper, diced
* 1 tbsp parsley, chopped
* 1/4 cup low-fat feta cheese, crumbled
* 4 oz canned sockeye salmon
Directions: Combine all ingredients except salmon and toss with dressing. Top mixture salmon, chill and serve.

ANTOLIAN SALAD (508 cals)- Mediterranean Diet Recipe #4
Prep Time: 10 minutes Total Time: 10 minutes
Ingredients
* 1 cup plum tomatoes, diced
* 3 cups salad greens, shredded
* 1 cup Kirby cucumbers, diced
* 8 kalamata olives
* 1/2 fresh green beans chopped
* 1/4 tsp fresh basil, chopped
* 3 pieces anchovy fillets, chopped (or 3 oz tuna canned in water, drained)
* 1/2 toasted whole wheat pita
* Salt and Pepper
* 4 tbsp Ayhan’s Mediterranean Vinaigrette Dressing and Marinade
Directions: Toss ingredients with Ayhan’s Mediterranean Vinaigrette Dressing. Add salt and pepper to taste. Serve with hot pita.

HEALTHY GREEK SALAD (385 cals)- Mediterranean Diet Recipe #5
Ingredients
* 2 cups romaine lettuce
* 1/2 cup shredded carrot
* 1/2 celery stalk
* 1/4 cup shredded red cabbage (or bagged coleslaw mix)
* 4 grape tomatoes
* 1/4 cup dill, chopped
* 1/2 cup chick peas
* 8 black olives
* 2 oz crumbled, low-fat feta cheese
* 4 tbsp Ayhan’s Mediterranean Creamy Feta Cheese Dressing and marinade
Directions: Toss all ingredients and enjoy.

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Mediterranean Diet a Good Choice For Gluten-Free Eating

December 31, 2008 at 9:25 pm · Filed under mediterranean diet blog ·Tagged , , , , , ,

A small but growing portion of the population has been diagnosed as suffering from celiac disease, which is a digestive condition that damages the small intestine and interferes with absorption of nutrients from food.

People who have celiac disease cannot tolerate gluten, a protein that is found in wheat, rye, and barley. Gluten is used mainly in foods but may also be present in items such as medicines, vitamins, and lip balms.

For those suffering from this condition, life can become rather frustrating. Gluten, like soy, is an effective “filler” in food, so it can be difficult to find food choices that are gluten-free. And the symptoms and side-effects from continued gluten intake can be debilitating: abdominal pain, vomiting, weight loss and lack of energy (from the fact that the body is not absorbing nutrients).

Anyone seeking a gluten-free diet will find that the principles of the Mediterranean Diet will be helpful in adapting to a new lifestyle. The Mediterranean Diet excludes many of the foods that are rich in gluten, including pastas, cereals and breads. Salads rich in vegetables are a great addition to any gluten-free diet, with flavorful dressings that are also within recommended guidelines.

For more information, be sure to check out Ayhan’s Marketplace for more recipe ideas that will make you forget those high-carb, gluten-based foods!

mediterranean-diet-dressings

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Extra Virgin Olive Oil helps lower breast cancer risk

December 31, 2008 at 9:22 pm · Filed under mediterranean diet blog ·Tagged , , , , , , ,

lg_colivata_ev_oil_large
Quoted from Newsmax.com:

Extra-virgin olive oil lowers the risk of developing breast cancer in those who carry a particular gene involved in about 20 to 30 percent of breast cancers.

“Our findings reveal for the first time that all the major complex phenols present in extra-virgin olive oil drastically suppress overexpression of the cancer gene HER2 in human breast cancer cells,” wrote study authors Javier Menéndez from the Catalan Institute of Oncology and Antonio Segura-Carretero from the University of Granada.

Similar articles found in the Daily Express and Cancer Research UK also elaborate on the possibility of developing a cancer fighting drug based on these findings.

Dr Joanna Owens, Cancer Research UK senior cancer information officer, said: “We already know that a Mediterranean-style diet can help to protect against cancer, which includes cutting down on saturated fats often found in chocolate, crisps and cakes in favour of the monounsaturated fats found in foods like olive oil.

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Amdiets.com website launch!

December 31, 2008 at 9:21 pm · Filed under mediterranean diet blog ·Tagged , , , ,

mediterranean-diet-plansAyhan’s Mediterranean Menu Plans™
LOSE WEIGHT FAST, FEEL GREAT, LIVE LONGER

“The Healthiest Diet in the World”
The cuisine known as the “Mediterranean Diet” has been called “The Healthiest Diet in the World”.

It has been popular in Greece, Cyprus, Turkey, southern Italy and nearby regions for centuries. The “Mediterranean Diet” is low in saturated fat and provides healthy mono-unsaturated fats from olive oil, fish and nuts. It features yogurt and smaller portions of meats and the heart healthy benefits of wine. The Diet is also high in fiber from whole grains, dried fruits and vegetables. In recent years many scientific studies have shown that people who follow this way of eating enjoy better health and longer lives than those who consume a western European style diet.

Scientific studies have shown that the Mediterranean Diet:

• helps prevent heart attacks and cardiovascular disease
• protects against breast cancer and prostate cancer
• helps prevent gallstones
• reduces high blood pressure and cholesterol
• significantly increases life span
• effective in reducing the risk factors of Metabolic Syndrome
• study shows 40% reduction in rate of Alzheimers disease
• helps protects against ALS (Lou Gehrig disease)
• shown to reduce birth defects like spina bifida
• diet helps protect against childhood allergies and asthma

Choose your weight loss program and try the delicious weight loss recipes that over 4800 people have enjoyed!

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28 Day Mediterranean Diet Plan website launch

December 31, 2008 at 9:20 pm · Filed under mediterranean diet blog ·Tagged , , , , , , ,


Ayhan’s Mediterranean Marketplace has just launched a brand new website – www.28daymediterraneandiet.com featuring our best-selling book! 28 Day Mediterranean Diet Plan, written by Ayhan and Debra Grossano, MS, RD, CDN, CDE. You can preview the book, opt to purchase the $12.95 soft cover version or download the $9.99 ebook.

Learn how you can enjoy losing weight and keep it off with fast, easy recipes. These recipes were developed by dietitians, endorsed by doctors and are enjoyed by thousands.

ABC’s Michelle Charlsworth introduces Ayhan’s 28 Day Mediterranean Diet book with Ayhan & Debra Grossano, Nutritionist in the following link.

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