29/08/2015
This is a first of a continued health articles by Dr. Jim
THE MEDITERRANEAN-TYPE DIET
IN BRIEF~~ENJOY
1.) Eat foods rich in Omega 3 fatty acids such as fatty cold water (not farm grown) fish, including salmon, tuna, trout, herring and mackerel. Eat walnuts, flaxseeds & green leafy vegetables. Or, if you prefer, take Omega 3 supplements such as Linum B-6. (3-6 a day)
2.) Use olive oil or extra virgin olive oil as your primary oil/fat source. Note: Canola oil, although a monounsaturated, is a highly refined, genetically-engineered oil with none of the benefits of olive oil.
3.) Eat seven or more servings of vegetables but less fruit every day.
4.) Eat natural sources of good protein & preferably organic meats (raised without estrogenic hormones and antibiotics).
5.) Eat only natural grain (non-commercial) products, No refined carbohydrates.
6.) Minimize oils that are high in Omega 6 fatty acids, including corn, safflower, sunflower, soybean and cottonseed oils.
7.) Reduce or eliminate intake of trans-fatty acids (all hydrogenated oils), which are prevalent in margarine, vegetable shortening and almost all commercially prepared packaged foods.
8.) Make carbohydrates (such as breads, pasta, grains) your smallest food group.
Most bookstores carry a variety of books on versions of the Mediterranean Diet, with suggestions for recipes.
This diet has proven to be hormone-healthy, heart healthy, energy enhancing, weight stabilizing & easy to follow.
This is the first in a series of health related information that I am sharing.
