Did you know May is National Mediterranean Diet Month? (Yup! There’s a holiday for everything! But this is one that’s really good for you!)
And there’s good reason the Mediterranean Diet is getting the recognition it deserves. The delicious foods it includes help lower cholesterol and decrease cancer risks — while helping to prevent heart attacks, strokes, and diabetes. By adopting this lifestyle, not only will you be improving your health, but you might lose some extra pounds in the process! A win, win!
To encourage you to try eating this way, I prepared a Mediterranean Ragu with Cod this week for my weekly Cooking with Evey show. Find the recording below or on my YouTube Channel. You can find the written recipe here.
Not sure what the Mediterranean diet is?
Here are 10 quick facts about what makes this way of eating so healthy for you.
1. The Mediterranean Diet is based on the eating patterns developed over centuries in the Mediterranean region. It’s powerful health benefits were identified by Ancel Keys of the University of Minnesota in the 1950’s.
2. Year after year, the Mediterranean diet comes out on top in the U.S. News and World Report annual ranking of best diets; and can help you achieve the American Heart Association’s recommendations for a healthy dietary pattern. 1
3. The Mediterranean Diet is a heart-healthy, anti-inflammatory way of eating that is packed with vegetables, olive oil, and quality protein. It includes high-fiber, nutrient-dense foods such as fruits, vegetables, legumes, nuts, and whole grains. Quality protein from dairy, poultry, and fish is also consumed to round out the diet. There’s an emphasis on healthy fats especially olive oil, but also avocados, nuts, and seeds. In limited amounts, meats and dairy products can be added as well. Anti-inflammatory properties and flavors are enhanced using fragrant herbs and spices, such as oregano, basil, rosemary, turmeric, cumin, and mint.
4. Dessert is usually fresh fruit, with sweets containing added sugars or honey eaten only a few times each week.
5. Wine is consumed in low to moderate amounts, usually with meals.
6. Olive oil is the main source of healthy fats. It is filled with many antioxidants, such as carotenoids and oleuropein — as well as vitamin E. It's also high in oleic acid, which can help reduce blood pressure. If you bake with butter, you may want to consider trying olive oil instead. The vitamin E and polyphenols can help your baked goods last longer.
7. Fish is an important source of protein. The Omega-3 fatty acids found in fish provide cardiovascular benefits and reduce inflammation. Fish contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are associated with improved cognitive function. Try to incorporate salmon, trout, and tuna into your meals and snacks.
8. Adequate dietary fiber intake is associated with several health benefits including better digestive health, lower blood pressure, weight loss, and reduced inflammation. The Mediterranean diet gets fiber from whole foods such as fruits, vegetables, legumes, and whole grains. Soluble fiber which is found in oats, lentils, hummus, spinach, and apples, has been shown to improve glycemic control and lower blood cholesterol.
9. Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system, reduce oxidative stress in cells and are useful in the treatment of inflammatory diseases. Vitamin A can be found in foods such as sweet potatoes, carrots, and salmon, and Vitamin E can be obtained through a daily dose of healthy oils, nuts, and seeds. Pair these foods with healthy fats to increase absorption.
10. 
It’s not just food alone! The Mediterranean lifestyle also contributes major health benefits. These include enjoying meals with friends and family, staying physically active, finding time to relax, taking time to laugh and share stores, enjoying the simpler things in life, and staying productive throughout life.
AND to inspire you to try more recipes like these, I’m attaching this link to 12 Mediterranean Recipes. Click on it, and get started eating healthier today! It’s free, so there’s nothing to lose! (Except for those painful symptoms of inflammation and some weight.)
https://app.thatcleanlife.com/shares/dfb4bddb-5406-4143-9a20-df37bea20fe7
Let me know what recipes you make and if you added your own twist to it! Always love hearing from you.
Yours in Health,
Evey
