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| Eat lots of vegetable to keep a body healthy |
(Most of the information in this blog is adapted from an article in Waitrose Weekend newspaper, June 16, by Dr Michael Mosley.) [ Scroll down to Background ]
To 'Mediterraneansise' your diet, here are Dr Mosley's tips :
- cut back on carbs - bread, potatoes, pasta, rice
- increase good fats
Good fats - eat a handful of oily nuts, eg walnuts or almonds, several times a week
- eat moderate quantities of eggs, full-fat Greek yoghurt & dairy products
- cook with olive oil
- eat less tropical fruits (grapes and melon); more apples, pears and berries
- cut out snacks
- avoid eating late at night (after 8 pm)
- vinaigrette dressings help stabilise blood sugar
- increase exercise; active muscles burn up sugar
- loose weight from your middle
- reduce stress; it creates cortisol and encourages higher blood sugar; consider meditation
67goingon50 comments:
- The blog favours a diet lower overall in substances linked to poor health: fat and sugar and salt and processed foods
- meditation isn't for everyone and can be expensive; yoga, stretching exercises or a 90 minute country or canal walk are good substitutes
- Try 67's advice on Principles of Healthy Eating & Graceful Aging
Background:
Dr Michael Mosley's recommendations are based on a research trial called PREDIMED, involving 7400 people. Conducted by Spanish researchers and involving many diabetics, the trials began in 2003.
The participants were randomly placed on the Mediterranean diet or a lot-fat, high carb diet. On the Mediterranean diet, people were encouraged to eat eggs, nuts, oily fish and olive oil. The others were encouraged to eat low-fat diary and starchy foods like bread, potatoes, pasta and rice.
Those put on the Mediterranean diet were found to be:
Dr Michael Mosley's recommendations are based on a research trial called PREDIMED, involving 7400 people. Conducted by Spanish researchers and involving many diabetics, the trials began in 2003.
The participants were randomly placed on the Mediterranean diet or a lot-fat, high carb diet. On the Mediterranean diet, people were encouraged to eat eggs, nuts, oily fish and olive oil. The others were encouraged to eat low-fat diary and starchy foods like bread, potatoes, pasta and rice.
Those put on the Mediterranean diet were found to be:
- 30% less likely to have a heart attack or stroke
- half as likely to develop diabetes
- far less likely to develop dementia
Dr Michael Mosley is known for tv documentaries on biology, medicine and health. He has been a proponent of regular short-term fasting. He is author of The Blood Sugar Diet, Short Books, £8.99, and also writes regularly for The Times.
Waitrose Weekend is the free weekly Food and Drink newsletter, available in Waitrose supermarkets.
B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.
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