So, we're all pretty darn familiar with the research based on the Mediterranean diet that shows a correlation between a diet rich in healthy fats, fish, and vegetables and a reduced risk of so many aliments including heart disease, depression, and even dementia. So why aren't more of us going Greek???
- Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Replacing butter with healthy fats, such as olive oil
- Using herbs and spices instead of salt to flavor foods
- Limiting red meat to no more than a few times a month
- Eating fish and poultry at least twice a week
It's roots (no pun intended) originate in the Mediterranean and it's actually a descendant from a wild herb, not broccoli but it is in the same brassica family. Broccoli rabe is rich in phytochemicals including sulforaphane and indoles which are great for liver support and detoxification.
Don't discriminate against eggplant just because it's a night shade! This gorgeous purple glossy fruit is loaded with fiber (2.5 grams per 3 1/2 ounce to be exact), Vitamins B1 and B6 along with a flavonoid anthrocyanin called nasunin which is a potent antioxidant and neuro-protective agent. There have also been some research linking eggplant to lower cholesterol levels.
This sweet, buttery flavored nut packs quite a punch for it's size! For 3 1/2 ounces (100 grams) it has 582 calories but those calories are well spent with 16 grams of protein, 13.6 grams of fiber, and 54 grams of fat (82% monounsaturated)! A small amount of these nuts could be a great snack to fend of hunger while providing lasting fulfillment.
I couldn't leave out olive oil, the ancient symbol for wisdom and peace. Olives originated in Crete around 3000 to 5000 B.C.E. Olives have a total fat content of 15 to 35% and are an excellent source of oleic acid which is also the primary fat the brain uses to communicate messages (via myelin). What does that mean? improved memory and reaction time!
For the lycopene lovers out there, tomatoes are great way to neutralize free radicals and can be protective against many diseases. Tomatoes are also super rich in vitamin C, biotin, and vitamin K.
Eating a diet rich in fish (1-2 a week) is commonplace for most people living near the coast. Fish is rich in high quality proteins, various essential nutrients and Omega-3 fatty acids, which are excellent for the brain, the heart and various other parts of the body. Omega-3 fatty acids appear to be especially important for mental health and prevention of cardiovascular disease,