Mediterranean Eating Habits That Keep You Healthy

We have all heard of the Mediterranean diet but we can learn a lot more about good eating habits than just copying a few recipes from a popular diet book. Eating healthy foods that do not pack on the pounds is as much a mindset as anything else. You have to practice to develop good habits and always choosing healthy foods to eat is no different.

Nobody wants to refer to a nutrition database every time you go shopping so it is good to know a few general, and easy to understand rules about good eating habits that will supply all the vitamins and nutrients that you need to stay healthy, alert, and functioning effectively.

Here are 7 healthy eating tips that you want to make part of your lifestyle:

1. Add more fruits and vegetables to your menu.
2. Eat more whole grains instead of refined grains.
3. Grill or saute instead of deep frying.
4. Only use olive oil for everything.
5. Shop local farmers markets where food is grown locally.
6. Eat more slowly.
7. Leave the table a tiny bit hungry.




People who live in the Mediterranean countries that travel to the United States often comment on how expensive fruits and vegetables are in American grocery stores as compared to back home, and how inexpensive beef is here compared to there. "Everybody in the Mediterranean shops at local farmers markets, they are much bigger there, and everybody buys large quantities of fruits and vegetables. Americans buy a couple cucumbers, we buy them by the basket and use them all" said a recent Mediterranean visitor.

If you have a bread machine use it. If you do not have a bread machine, get one. Processed breads available at your local grocery store contain preservatives, high amounts of corn syrup, and are pumped full of air to lengthen their shelf life. You can use your bread machine to make fresh whole grain breads every day. They taste better and are better for you.

It is better to saute or grill vegetables than frying or baking them. Vegetables lose their nutrients when they get overcooked or cooked on high heat. Shorter cooking times retain more vitamins and fiber. Raw is even better. Tomatoes are the exception. When you add fresh tomatoes to a sauce a longer cooking time brings out the more desirable antioxidants.

They say that the French know how to eat - very slowly and savoring each bite. That can be difficult to do sometimes with our busy schedules but it is something worth striving towards. If every bite is satisfying then you will almost automatically eat smaller portions.

Article Source: http://EzineArticles.com/expert/Peter_Boston/37814

The Mediterranean Diet - How to Lose Weight Healthily

This article gives an overview of The Mediterranean Diet and how using it will enable you to lose weight effectively, healthily and as importantly for good! If you are looking to lose 10 pounds this week, then this diet and this article aren't for you. However, if you are looking to make significant and lasting weight loss and become healthier in the process then read on.

Crash diets that we are all to familiar with are saturating the weight loss market - people who want to lose weight want to lose weight yesterday. This approach just doesn't work.

Typically these diets restrict your eating or deprive you of what your body wants or needs. You may lose weight initially but this mainly due to calories loss and dehydration. When we come off the diet the weight invariably piles on again - usually more so - and we are in a vicious cycle of trying the next 'best' diet ever.




So how do you lose weight?

There is a simple answer to this question. It isn't a great secret, but the diet industry try very hard to keep it that way. The only way is to lose weight is to eat a little less and exercise a little more.

Eating Less + Exercising More = Weight Loss.

On top of this you should only aim to lose a small amount of weight each week. No more than 1 or 2 pounds a week is plenty. In this first month you can expect to have lost over a stone! If you are willing to adjust your mindset, include an exercise plan and healthy eating habits, then The Mediterranean Diet is for you.

Remember being slim is only good if you are able to enjoy it!

What is The Mediterranean Diet?

People who live in European countries like Spain, Italy and Greece eat a typical Mediterranean Diet. A diet that is rich in fish, fruit, vegetables and olive oil.

Doctors and nutritionists worldwide agree that eating this way is very good for your health and can help avoid overweight related illnesses. It has now been established that there is a direct link between obesity and cancer, heart disease and kidney and liver failure.

Not only can it help you lose weight it can also make you live longer!

How does it work?

Experts agree that all the fruit and vegetables eaten by our European friends along with 'good' fats in foods like nuts, fish and olive oil are the key. All the fish and nuts mean it's also rich in essential fatty acids and antioxidants, a combination that will help improve your cholesterol levels and keep your heart healthy.

If you would like to find out more information on The Mediterranean Diet, including detailed weight loss plan and recipes follow the link to my site.

Article Source: http://EzineArticles.com/expert/Mike_Toal/137607