The good points –

- Its best seasons are from March to May and September to October but you can get it any time of the year really.

- It provides more nutrients than any other type of food – think on that!

- It can help protect you from heart disease, osteoporosis, arthritis, and even colon cancer

- It contains vitamin K – great for bone health!

• I’m not finished yet. It also has significant amounts of vitamin C and A which are important antioxidants to help prevent cholesterol from being oxidized. You don’t want oxidized cholesterol sticking to your artery walls right?

• Spinach is so cool that some scientists (due to it’s anti-cancer properties} are now making specialized extracts for its use in controlled studies. One study in New England (late 1980s) showed to have an inverse affect on breast cancer.  It has also shown to have a positive effects on reducing the incidence of skin cancer, prostate cancer and stomach cancer.

• One element in spinach known to be responsible for this is kaempferol which is also present in tea (nonherbal), onions, curly kale, leeks, broccoli, and berries (specifically blueberries).

• Other ingredients include folate and it’s an anti-inflammatory as well. The list of benefits just goes on and on.

• It helps to reduce mental health issues and aged related brain function problems.

• There’s a thing called Lutein, it’s a carotenoid which protects against eye diseases such as age-related macular degeneration and cataract, and it is available in green vegetables, notably spinach, along with kale and you guessed it, broccoli.

• You might like to know that vegetables, but not fruits, when typically consumed with  some fat, like extra virgin olive oil, increases the body’s ability to absorb vitamin E. Isn’t interesting that Popeye went out with a girl called Olive… hmmm!

Storage

Choose spinach that has dark or deep green leaves and avoid spinach with yellowing leaves. A slimy coating indicates that it’s decaying.  You should store only fresh spinach. Make sure it’s loosely packed in a plastic bag in the crisper where it will last about  four or five days. Do not wash it before storing as moisture will cause it to go-off. Best not to store cooked spinach because it will go-off even quicker.

There’s a whole heap of other benefits I haven’t mentioned here but I’m sure you catch my drift. This is  a special vegetable that should find it’s way into your weekly dietary habits no matter what! I’m now going to research some spinach recipes for you.

…get well and stay well,

Ray Darken

Serves 4 to 6

* 1 head escarole
* 6 ounces (150 g) canned tuna fish
* About ‘½ pound (200 g) salt cod’ Make sure it’s desalted.

You should know, this recipe is normally prepared with dried tuna. However, not everybody has access to it. High quality canned tuna fish in olive oil is a good substitute and is widely available.

* 8 anchovy filets
* 8 to 10 kalamatta olives

For the dressing
* The crumb of 2 slices bread
*15 to 20 almonds roasted
* 10 hazelnuts roasted
* 4 ancho peppers seeded
* 3 garlic cloves
* 2 tablespoons red wine vinegar
* 4 or 5 tablespoons  extra virgin olive oil only

Preparation:

Cooking time: 0 minutes (no cooking…Yay!.
Preparation time: 45 minutes.

1. Soak the dried peppers in water for an hour. When you want to start preparing the tuna salad recipe, poor boiling water over them. Soak for 10 minutes, or until they sink to the bottom. Halve the dried peppers and seed them. With a teaspoon, scrape the inner part of the pepper to collect the edible pepper meat.

* If you don’t have time to soak the dried peppers for an hour, let them soak in boiling water a little longer. This will also work.

2. Soak bread crumbs in the red wine vinegar.

3. Peel the hazelnuts and almonds by scalding them in hot water for a few minutes, and toast them in the oven (you don’t have to toast them).

4. Add the peeled garlic cloves to a mortar and pound them. Add the almonds and hazelnuts and crush them with the pestle. Work it into a thick smooth mixture. You can use a blender, I do.

5. Add the edible pepper meat, and continue working the mixture. Once you reach paste stage, add the bread crumbs soaked in vinegar. Mix it.

6. Slowly add the extra virgin olive oil while you continue mixing the mixture with the pestle until it is thick and smooth.

7. Rinse the escarole thoroughly, and dry. Tear the leaves into larger pieces. Add the escarole to your salad bowl.

8. Add sauce to the bowl with the escarole and mix well.

9. Top the escarole with the tuna fish, the cod fish, and the anchovies. Garnish with olives. Finally, add a few teaspoons of the  sauce.

10. Serve. You can place the rest of the sauce on the table so everyone can add some if they choose.

If you like this recipe, there are many more you receive at this link with my guide on the Mediterranean diet. There are also some free recipes at that site in case you weren’t aware just to get you inspired.

It is really tasty and is highly recommended for all ages. Did I mention it is soooo easy to prepare too?

Preparation Time: 12-15 minutes
Ingredients:

• 16 ounces (approx. 2 cups) of Greek yogurt

• 5 to 10 cloves of garlic, chopped finely

• 1/2 cup of diced or grated cucumber

• 1 tablespoon of extra virgin olive oil

• 2 teaspoons of lemon juice

Preparation:

Prepare in advance. Combine extra virgin olive oil and lemon juice in a mixing bowl. Mix yogurt in slowly, make sure it mixes well with the extra virgin olive oil. Add the garlic, according to your taste, and the cucumber. Stir until evenly distributed. Garnish with and serve well chilled.

Produces about 2 1/2 cups

You can add mint or dill: Some variations can include 1-2 tablespoons of chopped fresh dill or fresh mint.

Ingredients -

* A few small strips of cod fillets
* 1 large onion (sliced)
* 1 15 oz can diced tomatoes
* 2 cloves garlic, chopped
* ½ cup vegetable broth
* *¼ cup chopped Kalumatta olives
* 2 tablespoons fresh lemon juice
* *1 tablespoon of capers
* Some chopped basil
* 2 tablespoon chopped rosemary
* 2 tablespoon chopped fresh thyme
* cod fillets – sliced into 2 inch strips
* Pinch of red chili flakes to taste
* cracked black pepper to taste

Directions -

1. Slice onions and chop garlic and let sit for 5 minutes.

2. Heat 1 tablespoon broth in a stainless steel pan. Sauté onion over medium heat for about 5 minutes in broth, until translucent. Add garlic and sauté for another minute.

3. Add rest of broth, tomatoes, and lemon juice. Bring to a simmer on medium heat. Once it begins to simmer, reduce heat to low and simmer for about 5 minutes.

4. Add herbs, Kalumatta olives, capers, and fillets.

5. Cover and simmer for about 5 minutes, depending thickness of the fish.

6. Spoon some of the suace over the cod before presenting.

Serves up to 4 people and best with a bed of rice (brown) or Greek salad. In case you’d like to glean over some extra mediterranean diet recipes, here’s a link to some tasty Mediterranean lunch recipes.

Don’t forget to bookmark this recipe at one of the bookmarks in the share this link below.

The ingredients -

• 2 pounds (1kg) of fresh or frozen artichoke hearts, (requires about 4 pounds (2 kgs) of fresh artichokes before trimming)

• juice of 1 lemon

• 3 tablespoons of extra virgin olive oil

• 6 to 7 eggs plus a dash or tablespoon of water, mixed with a fork

• 4 cups of salted water

The Preparation -

Remove the stem and fresh outer leaves and remember to cut off the top then scoop out all of the choke with a spoon. It’s quite easy.

Place the artichoke hearts in a bowl of lemon juice and a dash of cold water. This stops them from going dark or black.

Boil some water in a pot. Then boil the artichoke hearts and the lemon juice for about 10 to 12 minutes. Make sure you drain everything well and then you cut the hearts into quarters.

Use a non stick frying pan and heat up the extra virgin olive oil using a low heat. At this point you add the artichokes and the lemon juice and let it cook for about 18 to 20 minutes.

Now pour in the beaten eggs over the artichokes but make sure it’s evenly distributed across the frying pan. Turn it twice each side cooking for about 1 minute. This will usually serve 4 or 5 people.

There are hundreds of Mediterranean diet recipes provided when you download my guide on the Mediterranean diet – make sure you at least take a look if you’re considering easy weight loss or a healthy heart diet.

Required Ingredients

* 6 tomatoes, chopped

* 3 cloves garlic

* 1/4 cup extra virgin olive oil

* 1/4 cup fresh basil, no stems

* 1/4 teaspoon black pepper

* 1 French baguette

* 2 cups parmesan or feta cheese

Directions

1. Preheat the oven for grilling.

2. In a large bowl, combine the tomatoes, garlic, extra virgin olive oil, basil, and pepper. Let the mixture sit for about 5 minutes.

3. Cut the baguette into thick slices. Place on a baking sheet, arrange the baguette slices in a single layer. Gril or broil for 11/2 minutes, until golden brown (light).

4. Divide the tomato mixture evenly over the baguette slices. Top the slices with your choice of cheese.

5. Grill or broil the cheese so it is just slightly melted.

Tip – I add slices of Kalumatta olives to mine for extra oomph.

There is a video you can watch which shows the preparation of this tasty Mediterranean diet recipe.
Some nutritional information -

Amount Per Serving

Calories approx. 215 | Fat: 7 to 10g | Cholesterol: roughly 12mg

Over the last several decades, the benefits of the Mediterranean diet have been extremely influential. In fact, the Mediterranean diet is one of the primary models behind the development of modern nutritional guidelines from authorities like the World Health Organization, the Mayo Clinic, and the American Heart Association. These government and health experts follow the lead of the Mediterranean diet in the emphasis they place on eating fresh fruits, lots of vegetables, whole grains and legumes, fish, and monounsaturated fats in place of the red meats, animal-fats, and refined and processed foods that have come to characterize our modern eating habits.

But the Mediterranean diet itself has some distinctive elements that are not always fully addressed. These elements make it well worth another look at what the Mediterranean diet is and what scientific research has to tell us about its potential impact on our health and well-being.

Health Benefits of the Mediterranean Diet

Recently, a research team from the University of Zaragoza in Spain led by Dr. Faustino R. Pérez-López undertook a comprehensive review of the clinical and experimental research literature documenting how the Mediterranean diet correlates with a variety of major health concerns, including hypertension, cardiovascular disease, obesity, the metabolic syndrome, cancer, life expectancy, bone health, and rheumatoid arthritis. In every one of these areas, research from the Mediterranean region and around the world has found significant evidence of health benefits from adhering to some version of a Mediterranean diet.

• Hypertension. The benefits of a diet high in fruits, grains, legumes and vegetables for treating high blood pressure are widely recognized. The Mediterranean diet however adds some additional gains through its generous use of virgin olive oil, which studies have demonstrated contributes to improved systolic and diastolic blood pressure [Psaltopoulou 2004].
• Cardiovascular health. The Mediterranean diet’s emphasis on virgin olive oil and nuts has been shown to be more effective than a low-fat diet in reducing the risk of cardiovascular disease by lowing blood glucose, harmful cholesterol and systolic blood pressure [Estruch 2006]. Elderly people with a history of heart attacks who adhered closely to a Mediterranean diet had significantly better survival rates as well [Trichopoulou 2005].
• Weight control. Despite concerns that the relatively high level of calories from fat in the MD would contribute to increased weight, researchers studying a population of men and women in Spain found that the risk of obesity was lower for both genders the more closely they followed a Mediterranean diet [Schroder 2004]. Other studies confirmed that “high MD adherence was associated with a lower likelihood of gaining weight” [Mendez 2006].
• Metabolic Syndrome. Given the previous factors, it is not surprising that people who eat a Mediterranean diet have been found to have significantly lower risk of developing metabolic syndrome, a condition diagnosed in people who exhibit three of the following characteristics: excessive abdominal fat, high triglycerides, low HDL cholesterol, high fasting blood sugar levels, and high blood pressure [Tortosa 2007]. Individuals with metabolic syndrome are at particular risk for cardiovascular problems and diabetes. The MD very closely matches the dietary recommendations for reducing the chances of developing metabolic syndrome: increased omega-3 fatty acids, reduced saturated and trans-fats, and increased fruit, vegetable, nuts, and whole and unrefined grains [Giugliano 2006].
• Anti-cancer benefits. Many elements of the Mediterranean diet are associated with reduced cancer risks—olive oil, fish, fruit, whole grains, vegetables and lycopene-rich tomatoes in particular. Studies have confirmed lower cancer mortality rates in general among people whose diet closely matches the MD model [Mitrou 2007, Benetou 2008, Lagiou 2006, La Vecchia 2006]. Benefits have also been found in connection with many individual types of cancer (breast, ovarian, endometrial, colorectal, and digestive tract).
• Increased longevity. After a thorough review of the available research, Dr. Perez-Lopez and his team summarize their findings dramatically with the conclusion that “People on a MD had more than a 20% lower chance of dying over a 10-year period than those not on such a diet” regardless of their age, weight or gender [Knoops 2004].

Lower rates of osteoporosis in Mediterranean countries and of rheumatoid arthritis among people who consume larger quantities of olive oil and fish suggest that these ailments too are positively affected by elements typical of the Mediterranean diet. [Prynne 2006, Linos 1999]

Diet and Lifestyle Elements of the Mediterranean Diet

Given how much of the Mediterranean diet is practically boilerplate now for nutritional guidelines and recommendations—such as the importance of fruits, vegetables, and whole grains—it’s worthwhile emphasizing here some of the distinctive elements that have remained somewhat less familiar and accepted: i.e., the prominent role of fats (MUFA and PUFA) from olive oil, fish and nuts, of tomatoes and of red wine.

• Fats (olive oil, fish oil, and nuts). Surprisingly, as much as 25 to 35 percent of the calories in a Mediterranean diet come from fat, but that fat is almost exclusively unsaturated. Virgin olive oil is the model monounsaturated fat (MUFA), while fish is particularly high in polyunsaturated fat (PUFA). Both are rich in antioxidants that protect the heart, lower cholesterol, and reduce vascular inflammation. The fatty acids (omega-3) of fish may also have beneficial effects on the brain. Nuts again are a rich source of both MUFAs and PUFAs and have been linked to better cholesterol ratios and lower risk of cardiovascular disease and metabolic syndrome.
• Tomatoes. Tomatoes—especially cooked tomatoes—are one of the most prominent and healthful of the fruits and vegetables featured in the Mediterranean diet, primarily because of the antioxidant properties of the lycopene they contain, which has been shown effective in treating hypertension and cardiovascular ailments and in decreasing the risk of cancer.
• Red Wine. Wine is of course also a plant-based food, and contains many beneficial antioxidant compounds, particularly the polyphenol resveratrol contained in the skin of red grapes. Resveratrol may inhibit tumor growth and development, and may even have some age-retardant properties.

The Mediterranean diet as it was originally defined and studied is actually much more than a list of foods. It is (or was) part and parcel of a very particular region, climate, culture and way of life.

The temperate climate of the Mediterranean region fostered a very different lifestyle than is found in northern Europe, for instance. Much more of work, social and family life can be conducted out of doors. Sunshine itself is a health-giving anti-depressant for many people and contributes to higher levels of cardioprotective vitamin D. The heat common to the Mediterranean climate contributed to the custom of siestas, which may also yield heart benefits. The climate is obviously conducive to certain agricultural crops—the olive orchards most notably—and to the predominance of a plant-based diet. Finally, the fact that the economy of the area was fairly depressed for many years may actually have protected people from adopting the overly rich and processed diet of modern developed countries quite so quickly.

The Future of the Mediterranean Diet

Many of these lifestyle factors are disappearing—though not the heat and the sunshine of course. Economic development and industrialization are changing the way Mediterranean people eat and live and bringing them more into line with many of the less-healthy characteristics of the modern Westernized diet.

On the other hand, all of the primary elements of the Mediterranean diet are now available in markets throughout the developed world. It may take more conscious effort in our far-flung locations, but the benefits of the Mediterranean diet can now be extended far beyond its geographical birthplace and contribute to better health and longer lives for people everywhere.

References

Benetou V, Trichopoulou A, Orfanos P, et al. Conformity to traditional Mediterranean diet and cancer incidence: the Greek EPIC cohort. Br J Cancer 2008;99:191–5.

Estruch R, Martinez-Gonzalez MA, Corell D, et al. Effects of a Mediterranean-style diet on cardiovascular risk factors: a randomized trial. Ann Intern Med 2006;145:1-11.

Pérez-López, FR, Chedraui, P, Haya, J, Cuadros, J. Effects of the Mediterranean diet on longevity and age-related morbid conditions. Maturitas 2009;64:67–79.

Giugliano D, Ceriello A, Esposito K. The effects of diet on inflammation: emphasis on the metabolic syndrome. J Am Coll Cardiol 2006;48:677-85.

Knoops KT, de Groot LC, Kromhout D, et al. Mediterranean diet, lifestyle factors, and 10-year mortality in elderly European men and women: the HALE project. JAMA 2004;292:1433–9.

Lagiou P, Trichopoulos D, Sandin S, et al. Mediterranean dietary pattern and mortality among young women: a cohor study in Sweden. Br J Nutr 2006;96:384-92.

La Vecchia C, Bosetti C. Diet and cancer risk in Mediterranean countries: open issues. Public Health Nutr 2006;9:1077-82.

Linos A, Kaklamani VG, Kaklamani E, et al. Dietary factors in relation to rheumatoid arthritis: a role for olive oil and cooked vegetables? Am J Clin Nutr 1999;70:1077-82.

Mendez MA, Popkin BM, Jakszyn P, et al. Adherence to a Mediterranean diet is associated with reduced 3-year incidence of obesity. J Nutr 2006;136:2934–8.

Mitrou PN, Kipnis V, Thiébaut AC, et al. Mediterranean dietary pattern and prediction of all-cause mortality in a US population: results from the NIH-AARP Diet and Health Study. Arch Intern Med 2007;167:2461–8.

Prynne CJ, Mishra GD, O’Connell MA, et al. Fruit and vegetable intakes and bone mineral status: a cross sectional study in five age and sex cohorts. Am J Clin Nutr 2006;83:1420-8.

Psaltopoulou T, Naska A, Orfanos P, Trichopoulos D, Mountokalakis T, Trichopoulou A. Olive oil, the Mediterranean diet, and arterial blood pressure: the Greek European Prospective Investigation into Cancer and Nutrition (EPIC) study. Am J Clin Nutr 2004;80:1012–8.

Schröder H, Marrugat J, Vila J, Covas MI, Elosua R. Adherence to the traditional Mediterranean diet is inversely associated with body mass index and obesity in a Spanish population. J Nutr 2004; 134: 3355–61.

Tortosa A, Bes-Rastrollo M, Sanchez-Villegas A, Basterra-Gortari FJ, Nunez-Cordoba JM, Martinez-Gonzalez MA. Mediterranean diet inversely associated with the incidence of metabolic syndrome: the SUN prospective cohort. Diabetes Care 2007; 30: 2957–9.

Trichopoulou A, Orfanos P, Norat T, et al. Modified Mediterranean diet and survival: EPIC-elderly prospective cohort study. BMJ 2005; 330: 991.

About the author

A native of Greece, Matt Papa’s knowledge of the Mediterranean diet was gained firsthand. Now a postdoctoral research fellow in biochemistry and molecular biophysics at Washington University School of Medicine in St Louis, MO,  Matt writes articles about the health benefits of traditional diets and reviews on best diets to lose weight in his spare time. He also posts information about gastric bypass support tools and offers a coupon for Medifast.

Though it outraged some people, it has brought the subject to the front page of every newspaper in America, and stirred some much needed discussion and debate.   I must say, this man is brilliant!  For the first time in recent memory, doctors, patients, health insurers, and the government are talking about finding solutions to America’s ‘big, fat problem.’  Click on this link, http://www.cdc.gov/obesity/data/trends.html,  and you will find a map of the United States that shows you just how big the obesity epidemic is- it’s an awesome, if alarming, tool that very graphically illustrates that we need to stop this insanity now!    Though data is incomplete, in 1985 most states had an obesity rate below 10% of the general population. By the turn of the century, the rate in 21 states was over 20%, and today Colorado is the only state with a rate below 20%.   More alarming still is the fact that six states now exceed a 30% rate of obesity!

Following are some tips for a healthy heart diet that will assist you in getting your weight into a healthy range while also protecting your heart from damage in the meanwhile:

1. Keep your overall consumption of fat to between 25 percent and 35 percent, your saturated fat intake below  7 percent and trans fats to no more than 1 percent of your total calories. Saturated fat and trans fats both cause your body to produce more cholesterol. (The less you eat of chemically-altered, “not real foods” trans fats, the better for your body. There is a growing body of evidence that suggests trans fats may cause all manner of diseases.)

2. You should also aim for a limit of 300 mg. per day of cholesterol from the food that you consume. If you have high blood cholesterol levels  in the bad LDL cholesterol, or take cholesterol lowering medication, your limit should be around 200 mg. or less each day.

3. 25 to 30 grams of dietary fiber each day is your goal.  Whole grains, fruits, vegetables, and legumes are the preferred sources for your fiber.

4. Fight high blood pressure and opt for overall cardiovascular health by limiting sodium to 2,300 mg or less per day.  African Americans, middle-aged and older adults, and those who already suffer from high blood pressure should use even less, not more than 1,500 mg a day. Alcohol consumption should be moderated. (Shoot for two drinks or less a day for men, one for women.)

5. Healthy heart diets also mean you are eating a diet chock full of fruits and vegetables,  whole grains, lots of fiber, very lean cuts of red meat, poultry and fish at least twice a week, and skim or 1% milk and low fat cheese.

6. A healthy heart dinner might consist of a main dish with pasta, rice, beans, or vegetables as the main ingredient, or with a very limited amount of meat. In some dishes, a low amount of meat won’t even be noticeable.

7. Try to severely limit or avoid entirely chemicals in your food like caffeine, MSG, and other food additives.

8. Choose fresh over frozen, frozen over canned when at all possible.  Fresh, whole, unprocessed foods are best for our hearts.

Though undoubtedly this is a lot to remember, all of it is very important as you eat a healthy heart diet.  If you remember nothing else at all, remember this: stay far away from saturated fat, trans fat, and cholesterol.  Read the food labels as you shop, and choose your good health over convenience, and do your small part to slim down America!

The Mediterranean Diet describes a traditional eating lifestyle found through regions surrounding the Mediterranean Ocean. The basic principle of the Mediterranean diet foods is a diet rich in olive oil, wholegrain cereals, legumes, nuts, vegetables, seeds, and fruits. Low to moderate amounts of dairy products such as feta cheese, eggs, and yogurts are eaten. Fish is consumed on a more regular basis than red meat, which should only be eaten in minor amounts. Wine, especially red, is allowed in a moderate amount, so long as your doctor clears alcohol consumption.

The Mediterranean Diet is rich in carbohydrates, antioxidants, and fiber. While the diet is low in saturated fatty acids (think bad Western style oils and fats), it is high in monounsaturated fats found in olive oil and fishes.

Researchers suspect that the high levels of antioxidants contained in the Mediterranean cuisine may play a crucial component in protecting the unborn child from childhood asthma.

The Mediterranean Diet Study.

This particular study was conducted by the University of Crete and involved 507 pregnant women from the Spanish island of Menorca, starting back in 1997. Researchers followed these women and their 468 children for the next 6 1/2 years. (Some children were excluded for a variety of reasons.) The children were monitored annually for obvious signs of asthma, and also underwent skin prick tests for the more common air borne allergens.

Parents filled out questionnaires concerning their children’s health, and both the quality of their own and the children’s food consumptions. Points were allocated for various Mediterranean foods. The questionnaires looked at quality, quantity, and also the inclusion of Western foods such as fast foods and Western sweets.

A high quality and healthy Mediterranean Diet was determined to be a minimum of legumes more than once weekly, fish at least 3 times per week, and vegetables at least 8 times weekly. High levels of olive oil, nuts, and grains were also consumed.

Researchers found that the pregnant mothers who stuck to the high quality Mediterranean Diet had children with much lower incidences of childhood asthma, and allergies. Interestingly, the diet of the children by the time they reached 6 1/2 years did not seem to play as an important role in the prevention of asthma and allergies as the diet of their pregnant mothers. In addition, pregnant mothers who consumed more than 8 serves of vegetables weekly had children with much lower incidences of allergies.

One interesting fact to note is that the mothers who ate red meat more than 3 or 4 times weekly had children with increased risks for both asthma and allergies.

Conclusion.

Asthma is the most common chronic childhood disease, with more than 300 million people worldwide affected, according to the World Health Organization (WHO). Consuming the Mediterranean Diet when pregnant would appear to be a simple method to protect children from birth onwards of both asthma and allergies. Researchers suspect that the fatty acids contained in the fish assist in decreasing potential inflammation, along with the increased levels of antioxidants which aid in tissue health.

If you like this article and would like to see more research on the Mediterranean diet, please bookmark it on either share it or onlywire below. It helps us get the word out.

The study involved 200 adult Greek women. Researchers discovered that those women who consumed the Mediterranean diet food list including an abundance of olive oil and fish, a moderate alcohol consumption, and less quantities of red meat, scored better with their bone masses. The study concluded that Mediterranean diet health benefits include stronger bones throughout the adult years for females.

What is the Mediterranean Diet?

The Mediterranean Diet describes the foods consumed by various nationalities, cultures, and regions bordering the Mediterranean Ocean. While different geographical locations will result in the uses of different herbs, spices, and fishes, the basic concept of the diet remains the same:
* eating very little red meat.
* eating fresh fruits and vegetables, often up to 9 serves daily.
* eating fish at least once a week, probably more often.
* small amounts of nuts.
* the inclusion of heart healthy oils such as canola and olive oil. Butters and margarines are not used.
* the inclusion of red wine, when appropriate (as approved by your doctor.)
* grains are whole and not refined (think whole grain flours, breads and pastas.)
* the inclusion of plenty of fresh herbs and spices.

Definition of Osteoporosis.

Osteoporosis is perceived to be a disease only afflicting the elderly. While osteoporosis is certainly more common in those over 50, it can strike at any age. Osteoporosis is a disease involving the bones, where the calcium becomes depleted, leaving the bones with less mass and much weaker.

Osteoporosis makes bones much more susceptible to fractures, and can affect all the bones of the body. Osteoporosis of the spine can lead to crush fractures of the spine, and leave sufferers with ‘Dowager’s Humps’. Frailer bones inevitably mean that those little falls can easily result in fractured hips.

80% of osteoporosis sufferers are women, the other 20% are obviously men.

Osteoporosis and Nutrition.

The formative years of childhood and teenage have always been considered the most important for good bone health. High levels of calcium, along with Vitamin D to ensure the calcium can be absorbed, is encouraged.

Medical authorities encourage adults to consume high quality low fat calcium such as fortified milks, yogurts, cheeses etc to keep bones strong.

After the results of this study it is encouraging to note that women can now follow the Mediterranean Diet to help keep their bone mass strong and help prevent osteoporosis.

Conclusion.

Women can lose up to 20% of their bone mass in the 5-7 years following menopause. The inclusion of rich amounts of Mediterranean foods such as olive oil and fish, and lowering amounts of red meat can keep an adult female’s bone mass strong.