Celebrate – Simples Changes for the Best of Your Life

olive oilTo celebrate October as Breast Awareness Month I want to keep you abreast (no pun intended) on some great new research. A new study from the University of Navarra in Madrid shows that olive oil is casually related to reduction in risk of breast cancer. In the five year trial that randomly assigned women different kinds of diets, those instructed to eat a Mediterranean style diet with four tablespoons of extra virgin olive oil per day had about half as many breast cancer diagnoses as those on a low fat diet.

4,282 women between the ages of 60 to 80 years old with a high risk of cardiovascular disease were randomly assigned to a Mediterranean diet supplemented with extra virgin olive oil, the same diet supplemented with nuts or to a comparison group that was simply told to reduce their fat.

The researchers found there were 17 confirmed diagnoses of breast cancer in the low fat group, 10 in the Mediterranean diet with nuts and 8 in the Mediterranean diet with olive oil. Dr. Mitchell H. Katz deputy editor of JAMA Internal Medicine was “immediately impressed” that the findings are based on a randomized trial which is the gold standard of research.

Adding Olive Oil
  • Drizzle olive oil on your potatoes or whip olive oil into your mashed potatoes.
  • Create a meal of pasta, veggies and toss with some olive oil.
  • Learn about poaching with olive oil. Go to YouTube and Google Chef Ed Moro and olive oil.
  • You don’t need to add four tablespoons a day, instead start to substitute it for other oils.

 

Med Diet
photo curtesy of Keko64 at freedigitalphotos.net
Mediterranean Diet

The beauty of the Mediterranean diet is it is based on an entire dietary pattern, not particular foods or nutrients. The most important concept is to include a high amount of minimally processed foods. It is great for anyone who wants to fight inflammation, maintain a healthy weight and decrease their risk of chronic disease. Everyone!

Olive oil is the main fat. Other fats include peanuts, sunflower seeds, olives, avocados and olives.

Grains that are minimally processed are eaten at most meals like bulgur, barley, oats, rye, corn and brown, black and red rice. Cook up a batch and as a side dish at dinner every day or in your salad with chopped up veggies.

Vegetables are eaten at most meals. Add veggies to your casseroles, chilies, and soups.

Fruits are eaten at most meals. Add fruits to your cereal and salads and top your meat or fish with fruit salsa.

Cheese and yogurt are eaten often. Choose Greek yogurt or plain yogurt sweetened with Xylitol or Stevia and/or fresh fruit.

Fish and shellfish like tuna, herring, sardines, mussels, oysters and clams are recommended twice a week for their omega 3 qualities.

Eggs are included regularly and used in place of meat in traditional dishes.

Meats are eaten in small portions usually 3 ounces or less. Cook a vegetarian meal one night each week.

Legumes are eaten several times per week. The diet favorites include chickpeas, cannelloni beans, lentils and fava beans.

Nuts and seeds are essential every day. But you only need a handful of nuts like almonds, walnuts, pistachios, pumpkin seeds, and sesame seeds.

Herbs and spices are used daily. The favorite is herbs de Provence, a French seasoning blend that includes marjoram, thyme, rosemary and fennel.

Wine is consumed often but with moderation. If you drink wine, enjoy moderate amounts up to 1 glass (5 oz) for women, and two for men.

Sweets are consumed in small amounts and fruit is served as the dessert. Serve a fruit with cheese or dark chocolate.

mediterranean

A large part of the Mediterranean diet is to savor your food. Turn off the TV and mindfully taste your food. Enjoy warm conversation with others. This diet is safe and does reduce heart disease and may also prevent breast cancer.

Embracing the Mediterranean diet is about making simple but profound changes in the way you eat today, which will affect the tomorrows of the rest of your life. It’s all about celebrating the good thing in life. Did you ever notice that the word celebrate has the word “ate” in it? Exactly! Better get busy!

See original article here!

Photo curtesy of USDA