The Most Sensual Diet

The health benefits of the lusty Mediterranean diet have been touted for years but perhaps never as persuasively as in the recent New York Times article written by Gina Kolata. A regime of olive oil, fish, nuts, beans, vegetables, fruit, and wine (a glass a day), has been proven to reduce heart attacks and strokes among people at high risk for them in a statistically significant way in a study conducted by Dr. Ramon Estruch, a professor of medicine at the University of Barcelona. The magnitude of the findings was so illuminating that the study ended five years earlier than anticipated. The study affirmed that following a Mediterranean diet as described above had enormous benefits while, quite astonishingly, following a low-fat diet "was not shown in any rigorous way to be helpful." In addition to eating fish, fruits, vegetables, and legumes, the 7447 participants in the study were also advised to reduce their intake of dairy, processed meats, and commercially processed sweets.

The Mediterranean plan is not so much about weight loss as it is a formula for living longer. It is also so much easier and enjoyable to maintain than many other diet plans which eliminate large swaths of fresh food groups. It is "inclusive" rather than extreme and faddish. This cuisine naturally exists in areas whose coastlines hug the Mediterranean, including Spain, Greece, Cyprus, parts of Italy and France, and many Middle Eastern countries. And it would behoove us all to take a look at Nancy Harmon Jenkins seminal book called "The Mediterranean Diet," written almost 20 years ago. It is as valid as ever and the most sensual way I know to take charge of your health every single day.

Interestingly, at the same time the results of this study are circling the globe, we are reading Michael Moss's new book, Salt Sugar Fat: How the Food Giants Hooked Us. Mr. Moss is a Pulitzer Prize-winning investigative reporter who implores us to fight back from the pernicious addictiveness of processed food created by big food companies. Moss demonstrates how food scientists use cutting-edge technology to calculate the "bliss point" of sugary drinks or enhance the "mouthfeel" of fat by altering its chemical composition. Personally I find a pile of fat asparagus grilled on rosemary branches and doused with extra-virgin olive oil far more enticing than any bag of chips or doodles. And a sweet ripe pear with a handful of walnuts (also in the news this week) make a pretty alluring alternative to Ring Dings.

Many of my cookbooks incorporate this Med-Rim style of eating but it is especially evident in Healthy 1-2-3; Eat Fresh Food; and in hundreds of recipes in Radically Simple: Brilliant Flavors with Breathtaking Ease. Here is one of my favorites.

Pasta Rustica with Sole, Black Olives & White Wine (adapted from Radically Simple)

Here's the whole Mediterranean diet rolled up into one quick little meal -- pasta, wine, olive oil, olives, garlic, lemon zest and fish: perhaps the world's healthiest dish. Sometimes I make it in a wok, where it cooks up really quickly.

8 ounces dried penne pasta
3 large ripe plum tomatoes
2 large yellow tomatoes
1/3 cup extra-virgin olive oil
2 large garlic cloves, minced
½ cup dry white wine
½ cup finely chopped parsley
1/3 cup slivered fresh basil leaves
1 tablespoon grated lemon zest
12 ounces lemon sole, cut in ½-inch strips
16 pitted kalamata olives

Bring a large pot of salted water to a boil. Cook the pasta 12 minute until tender.
Drain well. Meanwhile cut all the tomatoes into ½-inch pieces. Heat the oil in a wok or large skillet. Add the garlic and cook 30 seconds but do not brown. Add the tomatoes, wine, half the parsley, the basil, lemon zest and 1 teaspoon salt. Cook 3 minutes over high heat. Add the fish and olives. Cook 2 minutes until the fish is hot and opaque. Add the cooked pasta to the skillet and heat 2 minutes until hot. Divide among 4 bowls and garnish with remaining parsley. Serves 4

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Mediterranean diet may be best for diabetes

Diets lean on meat and rich in healthy fats like olive oil were most effective at promoting weight loss and lowering blood sugar among people with diabetes in a review of evidence from the last 10 years.

Benefits were also seen with diets low in carbohydrates, high in protein or low in simple sugars.

"If you look at different types of diets, these four can improve various aspects of diabetes control," lead author Dr. Olubukola Ajala, a diabetes specialist at Western Sussex Hospitals in the UK, told Reuters Health.

More than 24 million Americans have type 2 diabetes. People with the disease cannot store glucose in their cells effectively, and their blood sugar levels can go dangerously high. Lifestyle changes like weight loss and cutting calorie intake can improve blood sugar control and reduce the risk of complications from the disease, but it has not been clear which diet plans work best.

Ajala and her colleagues reviewed the results of 20 studies comparing the effect of seven popular diets on adults with type 2 diabetes. Mediterranean diets, low-carb diets, high-protein diets and low glycemic index diets - which rank foods by how quickly their carbs turn into glucose - all lowered participants' blood sugar.

After following the diet for at least six months, the people on a Mediterranean eating plan also lost an average of 4 pounds. No other diet had a significant impact on weight, according to the findings published in the American Journal of Clinical Nutrition.

"We were quite surprised by the Mediterranean diet in particular," Ajala said. "I would have thought that low-carb would have been the best for losing weight, but Mediterranean seems to be better."

A Mediterranean-style diet emphasizes fruits, vegetables and legumes, whole grains, fish, and using olive oil and herbs in place of butter and salt. Saturated fats from red meat and dairy products are typically less than eight percent of total calories consumed.

Other studies have linked Mediterranean diets with reduced risks of cancer, Alzheimer's disease, Parkinson's disease and death from heart attack (see Reuters Health story of November 25, 2011: reut.rs/vkSAAP).

Though the review found no evidence that vegetarian, vegan or high-fiber diets aided in weight loss, they might still have promise for improving blood sugar control, the report notes.

In addition, low-carb, low-glycemic and Mediterranean diets all led to increases in markers of heart health - "good" cholesterol rose by 4 percent to 10 percent, and triglycerides fell by up to 9 percent.

The authors caution that the study could not tease apart the beneficial effects of weight loss - versus the types of foods consumed - in the results seen with some of the diets.

"One has to take this with a pinch of salt," Ajala said.

"Weight loss is important, but so is nutrient quality," Katherine Zeratsky, a registered dietician at the Mayo Clinic in Rochester, Minnesota, told Reuters Health.

Portion control and sustainability are the most important elements of a diet plan for type 2 diabetes, according to Zeratsky, who was not involved in the study. She thinks Mediterranean diets may be more successful because they are easier to maintain than restrictive low-carb or high-protein diets.

"I think we're all still recovering from that low-fat diet phase of the 1990s," Zeratsky said. Olive oil makes food more palatable and satisfying, and may curb the urge to snack later in the day, she added.

But a Mediterranean diet is not the only way to achieve weight loss and improve heart health, Zeratsky said.

It's more important to take a balanced approach, including fruits and vegetables, eating moderate portions and talking to a doctor before embarking on a plan.

"It's not just about dumping olive oil on a salad," Zeratsky said.

By Kathryn Doyle

Wed Feb 6, 2013 12:36pm EST

SOURCE: bit.ly/YKssI8 American Journal of Clinical Nutrition, January 30, 2013.

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Should You Switch to a Mediterranean Diet?

A rigorous study released earlier this week showed thata Mediterranean diet lowered the risk of heart attack and stroke in people in Spain. But do these findings mean you should revamp your diet? Experts say the Mediterranean diet is indeed "one of the healthiest diets on the planet," said Katherine Tallmadge, a dietitian and the author of "Diet Simple" (LifeLine Press, 2011).

But if you want to switch, you should first know exactly what eating a Mediterranean diet really means.

"You don’t just pour olive oil all over your dishes and think you're eating the Mediterranean diet," Tallmadge said.

Traditionally, a Mediterranean diet is a plant-based diet, meaning it's high in fruits, vegetables whole grains, and legumes as well as fish, and very low in saturated fat and animal fat, Tallmadge said. Studies showing its benefits go back to the 1950s Tallmadge explained. But even people in the Mediterranean are moving away from this traditional diet, and adding more cheese and animal fat products to their meal plan, she said.

The main sources of fat in the traditional Mediterranean dietdiet come from olive oil, nuts and fish, and these foods are eaten in moderation, said Heather Mangieri, a nutrition consultant and spokesperson for the American Dietetic Association. In the new study, people ate a handful of nuts each day, Mangieri said.

Because Americans today eat a relatively poor diet nutrition-wise, even just incorporating a few aspects of the Mediterranean diet into their current way of eating would be a "massive improvement over what Americans are eating now," said Deborah Enos, a certified nutritionist and a health coach in the Seattle area.

Mangieri agreed, saying that the best way to switch to a traditional Mediterranean diet, is to start slowly by making a few changes, such as increasing the number of fruits and vegetables you consume every dayand eating a serving of fish once a week.

While nuts and seeds are a source of omega-3 fatty acids, a type of "healthy fat," it's not clear how much of this healthy fat we actually get by eating them, Mangieri said. That's because these foods actually contain alpha-linolenic acid, a compound our bodies convert to omega-3 fatty acids. It's unclear how efficient this process is, so the total amount of omega-3s we get from nuts and seeds may not be very much. Because of this, the best sources of omega-3s are fatty fish such as salmon, sardines and trout. Fish like salmon have more calories than white-fleshed fish, so limit your portion of the fatty fish to 3 to 4 ounces a serving, Mangieri said

Studies also show that the olive oil sold in the United States may not be as healthful as olive oils sold in Mediterranean countries, Tallmadge said. Good quality olive oil — that has been freshly harvested and minimally processed (extra virgin) — is high in compounds called polyphenols, which are thought to be responsible for the oil's health benefits, Tallmadge said. But a recent study from the U.S. Department of Agriculture found that olive oils sold in the United States were low in polyphenols, she said.

There are no quality standards for olive oil sold in the U.S., Tallmadge added. But looking for an olive oil that says it's been harvested within the last year may increase the chance that it's higher in polyphenols, she said.(The level of polyphenols decreases with time).

It's important to note that the people in the new study were at risk for heart disease, so it's not clear if the results apply to healthy people. Also, the study did not consider exercise, which is an important part of a healthy lifestyle. "It’s a whole package deal," Mangieri said.

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Pistachio Breaded Salmon on a Bed of Spinach & Pasta with Pomegranate Honey Dressing

There are many health benefits to the Mediterranean diet which includes eating more vegetables, fish, olive oil, and nuts. You can eat the Mediterranean way with this healthful salad with lots of color and flavor. This is Mediterranean diet Recipe.

Salmon

1 pound skinless salmon fillet, cut into 4 pieces
1 egg, lightly beatendash of salt and pepper1/2 cup Panko bread crumbs1/2 cup pistachio nuts, finely chopped1 tablespoon canola oil
Dressing

1/2 cup pomegranate juice
2 tablespoons honey1 tablespoon soy sauce1 tablespoon Dijon mustard1 tablespoon extra virgin olive oil
Salad

1/4 pound penne pasta, 51% whole grain
6 cups fresh spinach
1 medium red pepper, thinly sliced1/2 cup Greek olives1/2 cup reduced fat feta cheese, optional
Remove salmon from wrappings and set aside. In a shallow bowl, combine egg with salt and pepper. Place panko bread crumbs with the chopped pistachios in another shallow bowl. Dip each piece of salmon in egg and then place each fillet in nut mixture. Press firmly to coat on both sides. Place on a plate and set aside. Cover and refrigerate until ready to cook.

Prepare dressing. In a small sauce pan, bring pomegranate juice to a boil. Continue to boil gently until reduced to 1/4 cup. Add remaining ingredients and whisk until well mixed. Set aside.

Cook pasta in boiling salted water according to package directions. Drain well.
In 4 individual serving dishes, layer spinach, pasta, pepper, olives, and feta cheese. Set aside.

When ready to cook salmon, preheat oven to 350 degrees. Heat oil in a non stick skillet. Add salmon to the skillet and cook over medium heat until brown on both sides of each piece of salmon. Place skillet in oven and bake for 10 - 15 minutes or until salmon is cooked through. The time will depend on the thickness of the fillets. When salmon is done, place a salmon fillet on top of the spinach salad in each serving dish. Drizzle with dressing.

Serves 4

Nutritional Information per serving:

Calories: 480
Fat, gm.: 20Protein, gm.: 31Carbs, gm.: 45
Cholesterol, mg.: 100Fiber, gm.: 5.8
-- Recipe by UW Health Nutritionist Donna L. Weihofen, RD, MS

Copyright 2013 by Channel 3000. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

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Study shows top-three foods for heart health

 Want to improve your health health? Three foods: olive oil, nuts and fish can reduce one's risk of heart disease by as much as 30%. The trick is to eat like a Greek or an Italian, according to a new study released yesterday by the New England Journal of Medicine (Feb. 25). As most of you know, the Mediterranean diet is one of the healthiest in the world and, specifically, the diet of my ancestors? homeland, the Greek island of Crete. Being Greek and all, I am including one of my favorites. Believe it or not, in our house extra virgin olive oil sits on the counter in a 3-gallon container; I even cook our breakfast eggs over-easy with olive oil and top them with lemon juice!

The five-year study showed that by adding three foods: extra-virgin olive oil, mixed nuts and fish to one’s diet, heart disease risk is reduced by one third. The overall message is to think of healthy fats as your friend for heart health, not your enemy. The control group in the study ate low-fat foods and after five years there were no notable improvements in their heart-disease risk.

The large study involving 7447 participants, age 55-80, was so successful that the researchers stopped the study early. What is even more amazing about the results is that not all the participants were exceptionally healthy. Though none had heart disease when they enrolled, some had type-2 diabetes or at least three major risk factors including smoking, hypertension, elevated low-density lipoprotein (LDL), low high-density protein (HDL), overweight or obese, or had a family history of heart disease.

So what did they eat? Participants in the two Mediterranean-diet groups received either extra-virgin olive oil (approximately 1 liter per week) or 30 g of mixed nuts per day (15 g of walnuts, 7.5 g of hazelnuts, and 7.5 g of almonds). Calorie restriction was not advised, but certain sugary and highly processed foods were discouraged (see below). The control group ate a reduced-fat diet that included low-fat dairy, bread, potatoes, pasta, rice, fresh fruits and vegetables and lean fish and seafood.

The message, healthy fats are good for your heart. Not all fats, like those in processed foods, just healthy fats in nuts, olive oil and fish. In addition to the nuts and olive oil, the study group ate the following every day/week during the five-year study:

Extra-virgin olive oil 4 Tablespoons/dayTree nuts and peanuts 3 servings/weekFresh fruits 3 servings/dayVegetables 2 servings/dayFish/seafood (fatty fish*) 3 servings/weekLegumes 3 servings/weekWhite meat Instead of red meatWine with meals (optional) 7 glasses/week

Soft drinks

Commercial bakery good, sweets, pastries

Margarine/spread fats

Red and processed meats

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Managing diabetes with diet calls for protein-based, low-carb approach, but there’s no one-size-fits-all solution

For people with diabetes, what’s the best diet? That’s a question on the mind of a group of researchers who recently conducted a meta-analysis (compilation of data from previous studies) on the subject. The aim with a diabetes-specific diet is to improve the body’s blood sugar control, which in turn can reduce the damage to the heart, eyes, kidneys and nerves that come with the disease.

While there are numerous candidates for the so-called “best” diabetic diet, all share a common goal: to improve blood sugar, or “glycemic” control. While blood sugars tested in the morning or after a meal can give an immediate picture of blood sugar levels, they can be affected by illness, stress and exercise, not to mention previous meals. On the other hand, a measure known as glycosylated (or glycated) hemoglobin, mercifully shortened to HbA1C, measures the average amount of sugar (glucose) attached to red blood cells that turn over every three months. This gives clinicians and researchers a more robust indication of just how well one’s blood sugar has been controlled over an extended period of time.

Diabetes is a disease that occurs when your body is unable to maintain blood sugar levels naturally. Left unchecked, it can lead to heart disease, kidney disease, and can compromise eye health and sexual function, among other side effects.

Approximately 10% of diabetics have what is known as type 1 diabetes, formerly known as juvenile diabetes, which occurs when the pancreas is no longer able to produce insulin, the hormone that controls blood sugar. For these individuals, the only way to maintain blood sugar in the normal range is to take insulin, usually by injection, or by pump, while monitoring blood sugars regularly to ensure they don’t become too high or too low.

It’s exactly this measure — HbA1C — that the group of researchers used to assess the effects of various popular diets on blood sugar control, along with weight loss and lipid profile. In their analysis, which is published in this month’s edition of the American Journal of Clinical Nutrition, a total of 20 randomized controlled trials (RCTs) were analyzed. The studies were all at least six months long, and covered a range of diets purported to improve blood sugar control, including low-carbohydrate (providing between 20 and 60 grams of carbohydrate per day), vegetarian, vegan, low-glycemic (GI), high-fibre, Mediterranean, and high-protein (providing 20%-30% of calories from protein) diets.

The diets were compared to the control diet used in each study (one of the short-comings of this meta-analysis is that the controls were not consistent across studies). Most commonly the control diets were low-fat (less than 30% of calories from fat), high-carbohydrate (50%-60% of calories) regimens, in line with the standard diabetic diets across North America and Europe.

THE RESULTS

The diets that produced the biggest improvements in glycemic control were (drum-roll, please) the Mediterranean and high-protein diets (ta-da!), which dropped HbA1C by a clinically significant 0.47% and 0.28%, respectively, compared with their control diets, while the low-GI and low-carbohydrate diets reduced HbA1C by an average of 0.14% and 0.12%. (Note that studies on vegetarian and vegan diets produced favourable results, too, but there weren’t enough trials to generate an average, so they were excluded from the final results.)

The Mediterranean and low-carb diets proved to be the most effective for weight loss (1.84 kg and 0.69 kg, respectively) compared to control diets. All diets generally had a modest effect on lipids (cholesterol profile), with most of the diets driving up HDL (the so-called “good” cholesterol), but only the Mediterranean diet lowering triglycerides (a type of fat that circulates in the bloodstream that tends to rise with high blood sugar).

THE BOTTOM LINE

While conducting a meta-analysis is, by nature, an imperfect process — you are, after all, comparing studies of varying size, length and design — there are some take-home points to consider:

• If you are going to eat carbohydrates, emphasize those that have the least impact on blood sugar, such as the fruit, vegetables, beans and legumes, unprocessed grains, and yogurt common to the Mediterranean and low GI diets. Since carbohydrates break down into sugar in the body, it makes sense to choose these lower glycemic carbohydrates, rather than products made from milled flour, such as breads and pasta (keep in mind that even whole wheat products can cause a spike in blood sugar), boiled-and-peeled potatoes, crackers, bagels, sweets, pop and juice.

• But, while choosing low GI carbs is one option for improved glycemic control, reducing the amount of total carbohydrates in your diet is another. Protein is often substituted for carbs, which can help with fullness (satiety), as well as for building and maintaining all-important lean muscle tissue. Lean meats, fish, eggs (note that a handful of studies have demonstrated an increased risk of cardiovascular disease in type 2 diabetics consuming seven eggs per week or more), nuts, seeds, Greek yogurt, cottage cheese, tofu and tempeh, as well as beans, lentils and legumes (which contain both protein and fibre-rich carbohydrates) are all options. Carbs can be reduced by either choosing smaller portions (e.g. one slice of bread instead of two), or lower carb (and lower calorie) foods, such as non-starchy veggies and whole fruit.

But perhaps most importantly, any change you make should make sense for you. As the authors concluded: “Dietary behaviours and choices are often personal, and it is usually more realistic for a dietary modification to be individualized rather than to use a one-size-fits all approach for each person.  The diets reviewed in this study show that there may be a range of beneficial dietary options for people with type 2 diabetes.”  So whether it’s switching your afternoon snack from a coffee-shop goodie to a piece of fruit and handful of nuts, eating fewer meals in restaurants and food courts, or increasing the protein at your breakfast, your body — and blood sugar — will thank you.

—Jennifer Sygo, M.Sc., RD, is a registered dietitian and sports nutritionist at Cleveland Clinic Canada. Visit her on the Web at jennifersygo.com and send your comments and nutrition-related questions to her at info@jennifersygo.com.

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The surprising ingredient that makes favorite recipes tastier and healthier

Modern or current may not be the word that comes to mind when you think of cottage cheese but this dairy case classic is experiencing a resurgence that is taking it beyond the diet plate to a starring role in how consumers eat today. Low-fat cottage cheese is high in protein, low in calories and fat and minimally processed. Its versatility, price and nutritional profile make it a must have in any healthy kitchen and its popularity is on the rise. In fact, Health magazine named it one of the “flashback foods of the year.”

Today, cottage cheese is anything but plain. With its light flavor and creamy texture, cottage cheese makes a delicious and healthy base for a host of dishes. Have a favorite high-fat dip? Swap out the mayo for low-fat or fat-free cottage cheese. You’ll add calcium and protein without compromising flavor. In the mood for a creamy dressing? Blend cottage cheese, herbs and spices for a rich-tasting, low calorie dressing for salads from greens to pasta.

It’s also a perfect addition to your morning pancake mix. Mild, creamy cottage cheese mixed with lightly sweetened batter forms tender, delicious California Cottage Cheese Pancakes with the added bonus of a healthy dose of protein. While people tend to add fruit and other “sweet” additions to cottage cheese, don’t overlook savory ingredients like chopped artichoke hearts, olives, nuts or even salsa.

The dairy experts at the California Milk Advisory Board (CMAB) have developed two Mediterranean-inspired modern cottage cheese plate recipes that will suit any palate or occasion. Go Greek with fresh, flavorful ingredients like cucumbers, red peppers, herbs and olives. And, when you’re craving the rich flavors of Italy, look no further than the Modern Italian Cottage Cheese Plate. Dried tomatoes, basil, garlic, lemon and pine nuts mixed with cottage cheese combine for a guest-worthy salad or dip when served with baguette slices or multi-grain crackers.

The Modern Cottage Cheese Plate: Italian

Ingredients:

1 cup California low-fat cottage cheese

1 tablespoon finely chopped sun-dried tomatoes

2 teaspoons finely chopped fresh basil

1/4 teaspoon minced garlic

1/4 teaspoon finely grated lemon zest

2 cups baby arugula

2 tablespoons pine nuts, toasted

3/4 cup red and yellow grape tomatoes

1/2 cup mixed olives

6 whole grain baguette slices

3 teaspoons Real California butter

Directions:

Spread butter lightly on baguette slices and toast. Stir together cottage cheese, tomatoes, basil, garlic and lemon zest in a small bowl. Place arugula onto two plates and top with cottage cheese. Sprinkle with pine nuts and surround with tomatoes, olives and baguette slices. Makes two servings.  

A cup of cottage cheese is a high protein choice that provides calcium and is available in low-fat and fat-free varieties. It’s an excellent source of satiating protein, which means it keeps you full and may prevent you from overeating. Which is why putting cottage cheese or other dairy products on that “diet” plate or any plate isn’t off the mark. According to registered dietitians with Dairy Council of California  people who consume more calcium and dairy foods as part of a balanced diet tend to weigh less and/or have less body fat than those who consume less dairy. Plus, this dairy original is convenient, versatile and readily-available. Try mixing cottage cheese with fresh fruit or cucumber for a refreshing snack.

Real California milk is used in a variety of quality dairy products from cottage cheese to yogurt. Make sure to look for the Real California Milk and Cheese seals to guarantee you’re getting products made with 100 percent California milk from California dairy farmers. For more recipes and entertaining ideas, visit RealCaliforniaMilk.com, like RCM at Facebook.com/RealCalifMilk or follow at Twitter.com/RealCalifMilk and Pinterest at Pinterest.com/RealCalifMilk.

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