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The Pyramid of Healthy Eating for Children

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https://goo.gl/forms/nbp2j0dDR8RxIdo72
Watch the picture and leave a comment: Do you have a restaurant or a canteen at school?  Would you eat this lunch? What do you usually haveduring the school breaks?

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Healthy Diet
The first principle of a healthy diet is to eat a variety of foods, as food products provide a variety of nutrients that are important to the body for health as a whole. Due to the lack of variety in food, many people in today's society are overweight, which a few decades ago was unknown to the world.

Consume fruits, vegetables, whole grains and legumes rich in complex carbohydrates, fiber, vitamins and minerals, which in turn are low in fat and very important - low in cholesterol. These foods should provide the bulk of the daily calorie requirement and the rest of the calorie intake should be obtained from low-fat dairy products, lean meat and poultry and, of course, fish.

Following these tips, it does not mean you have to leave your favorite and less healthy foods. While your diet is made up of low-fat foods and includes complex carbohydrates, you can safely eat your favorite chocolate or hamburger.
A healthy diet also gives you the opportunity to try out new and new foods. Try and include in your menu such healthy products as vegetables, fruits or cereals that you have not tried so far or were not part of your daily menu.
Remember that healthy eating should not be boring or a test; It should give you pleasure!

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Food and drinks: listening and matching activity, vocabulary

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Mediterranean diet: one of the healthiest diets. Inscribed in 2013 on the Representative List of the Intangible Cultural Heritage of Humanity
Thousands of years people living along the Mediterranean coast have indulged in a high-fiber diet of fruits and vegetables, also including quality fats and proteins and sometimes a glass of locally made wine to complete a meal, too. Meanwhile, this diet has gotten a reputation for disease prevention and even “enjoyable” weight manageable.

Starting in Italy thousands of years ago and spreading to Greece, Spain and other areas around the Mediterranean, this diet is now successful all over the world for promoting health and longevity. While it’s always existed, even before books and studies were dedicated to it, the diet really began to take hold around the world in the 1990s, when a Harvard University doctor showcased it as a diet useful for improving heart health, losing weight fast and easily and clearing up other health issues.

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Prunes
Beyond the benefits to your digestive tract, and the fact that they offer a sweet hit for only 30 calories, prunes have many other wonderful health properties. Here are just a few::

1. Helps digestion

2. Controls the urge

3. Aids normal body function

4. Provides a good source of iron

5. Builds bones and muscles

6. Reduces plaque buildup

7. Regulates food intake

8. Protects against emphysema

9. Lowers risk of colon cancer

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Zucchini

Helps to Lose Weight

Maintains Optimal Health

Promotes Men’s Health

Keeps You Disease-Free

Overall Cardiovascular Protection: During the research, most of these nutrients are shown to be effective in the prevention of diabetic heart disease and atherosclerosis. The magnesium content notably reduces the risk of heart attacks and strokes. In combination with potassium, magnesium also helps in reducing high blood pressure. The vitamin C and beta-carotene found in summer squash helps in preventing the oxidation of cholesterol. Oxidized cholesterol builds up on blood vessel walls, but these nutrients reduce the development of atherosclerosis. The vitamin folate is required by the body to eliminate an unsafe metabolic byproduct called homocysteine, which can result in heart attacks and strokse if the levels rise too high. Zucchini’s fiber content lowers high cholesterol levels as well, thereby helping reduce the risk of atherosclerosis and heart disease due to diabetes.

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Laurel Benefit
Laurel tea, made from the sweet, fragrant shrub or small tree called sweet bay laurel, is making headlines in the herbal and restorative tea industry.
Greeks and Romans have utilized the medicinal properties of the sweet bay laurel since ancient times. Despite the myth and folklore surrounding the origins and use of this plant, modern science proves that bay laurel nutritional facts may include many of the essential chemical compounds, vitamins, and minerals necessary for good health.

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Nutritional Value of basil

Apart from their taste somewhat like anise, basil is a good source of nutrients, vitamins and minerals. Consuming 24 gram of basil offers 99.6 µg of Vitamin K, 0.276 mg of Manganese, 0.092 mg of Copper, 0.76 mg of Iron, 63 µg of Vitamin A, 4.3 mg of Vitamin C, 42 mg of Calcium, 16 µg of Vitamin B9.  Moreover many Amino acids  0.009 g of Tryptophan, 0.025 g of Threonine, 0.025 g of Isoleucine, 0.046 g of Leucine, 0.026 g of Lysine, 0.009 g of Methionine, 0.007 g of Cystine are also found in 24 gram of basil.

Health Benefits of Basil

Basil is a highly fragrant herb most often used as a seasoning in cooking, but also it has become increasingly popular for its various health benefits. Basil leaves and flowers contain many chemical compounds that are known to prevent disease and promote health. Some of the popular health benefits of basil are:

1. Acts as an Anti-Inflammatory

2. Fights Cancer

3. Healing Properties

4. Contains Antibacterial Properties

5. Fights Depression

6. Eye Disorder

7. Promotes Cardiovascular Health

8. Supports Liver Function and Helps Detoxify the Body

9. Gum Disorder

10. Relieves Cough

11. Helps Alkalize the Body and Improve Digestion

12. Prevents Acne

13. Can Act as a Natural Aphrodisiac

14. Helps Protect from Diabetes and Metabolic Syndrome

15. Helpful In Quitting Smoking

16. Relief from Headache

17. Eliminates Kidney Stones

18. Insect Bite

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The secret of longevity
Rosemary could be the secret to living to 100 according to researchers investigating 300 centenarians in a remote Italian village.

For the herb appears to be commonly used by a group of pensioners who have a most remarkable record of not just living longer but free of heart disease and Alzheimer’s.

Teams of medical experts have been given permission for the first time ever to examine the residents of a coastal hamlet called Acciaroli, near the resort of Salerno

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The health benefits of popular foods

Almonds

Apples

Arugula

Asparagus

Bananas

Basil

Beetroot

Bok choy

Broccoli

Cantaloupe

Carrots

Cauliflower

Celery

Chickpeas

Chives

Chocolate

Cilantro

Cinnamon

Coffee

Collard greens

Cranberries

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The health benefits of olive oil are unrivaled, and research reveals more benefits nearly every day. In fact, we are only just beginning to understand the countless ways olive oil can improve our health, and our lives. Olive oil is the cornerstone of the Mediterranean diet — an essential nutritional mainstay for the world’s longest-living cultures.

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Health Benefits Of Cherries

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10 Health Benefits from Eating Tomatoes

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Bay leaf

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Cherries

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Lettuce
Lettuce contains large amounts of iron, magnesium, proteins, vitamins B, C, provitamin A, potassium and iodine. Its healing properties are enough. It initially calms the nervous system and coughs coughing and tingling. The magnesium it contains helps to nourish the nerves of the tissues and the brain. It also maintains normal blood fluidity and metabolic functions. It is A and Z for liver and bile, especially in the case of jaundice. Finally, it helps constipation, arterial hypertension, arthritis and rheumatism.

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Herbs to Promote Beauty

1. Lavender is one of the best known herbs used in the beauty industry for its fragrance and aromatherapy benefits. Lavender is used as an antiseptic, analgesic and a deodorant in bath gels, soaps, and lotions. Scientific evidence suggests that lavender is helpful in alopecia areata or patchy baldness. Along with oils from thyme, rosemary, and cedarwood it helps in over 44 percent reduction in hair loss after just 7 months of treatment. Lavender oil acts as a toner for the skin and the advantage is that it suits all skin types.

2. Aloe vera has been used since time immemorial for skin problems like burns, blisters, frost bite, urticaria (an allergic skin rash), herpes, inflammatory skin disorders, psoriasis (chronic immune related skin disease characterized by red thickened skin with silver scales), besides tooth and gum diseases. Aloe is rich in calcium, potassium, vitamin C, vitamin E, zinc. The potassium present in aloe helps in the detoxification of the liver and kidneys. Aloe vera finds its usage in innumerable face packs, moisturizers, soaps, bath gels, shampoos, conditioners, tooth pastes, face and skin creams, cleansers, sunscreens, shaving gels, baby lotions and wipes.

► Local application of aloe prevents aging and wrinkles.
► Aloe also helps in healing the skin and reducing scars. Regular application of aloe is known to prevent scarring and stretch marks.
► Aloe is a very popular substitute for creams as a moisturizer for dry skin.
► It is one of the main exfoliating ingredients in the organic skin scrub.
► Aloe reduces dandruff and makes for a good conditioner for silkier and softer hair.
► Some people use it to shrink warts.

3.  Calendula or marigold has anti-inflammatory, antiviral, and antibacterial properties besides containing high amount of flavonoids (antioxidants) that protect the body against the damaging effects of free radicals. Local application of calendula cream treats inflammations and infections of the skin, burns, scalds, bruises, cuts, eczemas and hemorrhoids.

► Calendula is used extensively in face packs and soaps as a cleanser and for blemishes and acne.
► It is also used as a hair conditioner and cleanser.

4. Turmeric or Curcuma longa has been also known as the “Indian solid gold” because of its innumerable health and beauty benefits. Turmeric is an anti-inflammatory, antioxidant, antibacterial, antiviral, antifungal and anti-disease agent. Turmeric can be taken orally or applied on the skin. It’s beauty uses are many -
► Since ancient times, turmeric mixed with gram flour is used on the skin of Indian brides and grooms for a flawless complexion.
► Turmeric is applied locally to treat acne, wrinkles, dry skin, oily skin, scars, pigmentation of the skin
► A pinch of turmeric added to castor oil and applied on scalp prevents dandruff. It is also used as treatment for dandruff in some cases.

5.  Neem or Azadirachta indica is a tree whose bark, sap, leaves, fruit, seeds, and twigs are all used for multitudinous medicinal and beauty purposes. Neem is also known in India as “sarva roga nivarini” which means “the one that can cure all ailments”. Neem is used in diabetes, hypertension, leprosy, ulcers, skin diseases, and many more health related diseases. It is by nature a potent anti-inflammatory, anti-viral, and anti-fungal agent besides its use as an anti-malarial and anti pesticidal plant. Neem is used in soaps, toothpastes, detergents, face packs and skin creams for acne and eczema, hair products for thinning of hair and as a shampoo.

6. Tulsi or Ocimum basilicum is also known as basil worldwide. Holy basil or Ocimum tenuiflorum is a sacred plant to the Hindus. It is also known as the “king of herbs”. Basil is a rich source of vitamin A, vitamin K, vitamin C, calcium, magnesium, potassium, and iron besides other antioxidants and phytonutrients. In the beauty industru tulsi has found use in -
► anti acne face packs and creams,
► anti lice and dandruff shampoos,
► aromatherapy and perfumes.
In olden days, turmeric was used in removing unwanted hair from the body. It gives an added advantage of soft and smooth skin. Turmeric being anti-septic it proves useful in preventing tooth decay.

7. Rosemary has the botanical name of Rosmarinus officinalis. According to a legend, it was the scent of a rosemary flower which awoke sleeping beauty from her slumber! Rosemary is antifungal, antioxidant, anti-inflammatory, antimicrobial, and antidiabetic in nature. It has an important role in cancer prevention, as a digestive aid, and in promoting overall health. The extract of its leaves have been reported to reduce weight and obesity due to a high-fat diet besides protecting against fatty liver as it inhibits the digestive activity of lipase (the enzyme which accelerates the hydrolysis or formation of fats). Apart from these health benefits, it has other benefits as well.
► Rosemary treats alopecia with a successful outcome as it reportedly stimulates hair growth;
► It acts as a hair conditioner which softens the hair to make it more manageable and healthy;
► In aromatherapy, rosemary relieves stress and improves memory and concentration;
► The toning and moisturizing property of rosemary oil is used in reducing fine lines and wrinkles and even clearing acne;
► Rosemary oil can be used in toothpaste as it kills bad breath.

8. Chamomile is an amazingly gentle, anti-inflammatory, antiseptic, analgesic and soothing herb used widely in skin creams, shampoos, conditioners, soaps and body lotions. It helps in the treatment of eczema and contact dermatitis. Chamomile calms stomach upsets, colds and flu, muscle cramps and anxiety. Other than these -
► It fights signs of aging and pollution on the skin because of its restorative and hydrating qualities besides its role in treating acne.
► Chamomile is used in makeup products, sunscreens, and cleansers.
► It also finds usage in aromatherapy and in herbal teas as a nervine tonic and a general relaxant promoting sleep and sedation.

9. Wheat Grass or Triticum aestivum, is a superfood with astounding nutritional and antioxidant values. According to research 100 pounds of wheatgrass has the nutritional value comparable to 2500 pounds of vegetables. Wheat grass is antibacterial in nature and detoxifies the body from heavy metals. It is good for the lungs and respiration. It also helps to normalize red blood cell counts. Wheat grass helps to rejuvenate the body and fights the deleterious effects of age, therefore, it is referred to as the “plasma of youth.” It is loaded with vitamins A, C, B complex and E, super oxide dismutase (SOD), chlorophyll, multi minerals, amino acids, and enzymes. Wheatgrass is extremely beneficial for weight reduction as it is an appetite suppressant while increasing the basal metabolic rate (the energy needed for the body while at rest). It is invaluable in treating incurable illnesses ranging from cancers, skin and eye disorders, diabetes and other endocrine diseases, kidney and liver problems, and cardiac ailments. It -
► acts as a natural skin ointment against acne and eczema,
► prevents the falling of hair, and
► acts as a hair conditioner.

10. Bergamot or Citrus bergamia is used in many spas and Ayurvedic centers for its aroma-therapeutic and massage benefits. Its use in skin creams, lotions, and face packs for its cooling and refreshing properties are well known. Bergamot has antiseptic and anti-inflammatory properties that helps treat skin problems like psoriasis, acne, blemishes, eczema and seborrhea (oily skin). It is also neuroprotective in nature. However, there is a note of caution when using bergamot due to its photo-sensitizing effect while exposed to the sun. Bergamot is used in aromatherapy and the fragrance industry.
http://www.medindia.net/patients/lifestyleandwellness/top-ten-herbs-to-promote-beauty.htm

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2GEL Aliveriou

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Herbal tea provides beneficial nutrients, and even a small collection can double as a home medicine chest for common ailments, especially headaches, tummy aches, nervousness, insomnia, and menstrual cramps.
Tea and honey are considered miraculous herbal remedies that can help to eliminate feeling of sore throat. Pour a spoon of honey into a cup of tea, stir and squeeze a half of lemon into it.

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2GEL Aliveriou

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Every man needs to take an active approach to managing his own health for the better. Good habits, like regular exercise, are vital, and avoiding bad habits (or at least minimizing them) is also imperative. One of the most powerful influences on a man’s health is his diet, and as an extension of that, there are a number of herbs that can help support concerns specific to men, namely vitality, prostate health, and sex drive. Here are seven of those herbs and the positive results they can encourage.

Jasmine Cerbino, ITS V.D'Alessandro

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***DO NOT FORGET TO WRITE YOUR FIRST NAME AND COUNTRY

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***DO NOT FORGET TO WRITE YOUR FIRST NAME AND COUNTRY

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Watch thi interesting video

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Center for Genetics , Nutrition and Health

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International Society for the Study of Fatty Acids

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Health Benefits of Greek Food Starting With

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Artemis P. Simopoulos, author of the Omega Diet describes the advantages of the Greek diet for your health. This is part one. Please also watch part two. Artemis P. Simopoulos, M.D. is the Founder and President of the Center for Genetics, Nutrition and Health, a nonprofit educational organization in Washington, D.C.

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Find out more about the connection between greek diet and health

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Not only is the Mediterranean diet a tasty way to eat, drink and live, but it's also a realistic and sustainable way to reduce disease-causing inflammation and to lose weight, too (or to maintain a healthy weight). In fact, in January 2019 when U.S. News evaluated 41 of the most popular diets they identified the Mediterranean Diet as being the "#1 Best Overall Diet."

The Mediterranean diet has long been one of the healthiest diets known to man. The history and tradition of the Mediterranean diet come from the historic eating and social patterns of the regions around southern Italy, Greece, Turkey and Spain. Therefore the Mediterranean diet is really not even a "diet" in the way we usually think of them, more like a life-long way of eating and living. For thousands of years people living along the Mediterranean coast have indulged in a high-fiber diet of fruits and vegetables, also including quality fats and proteins in moderation, and sometimes a glass of locally made wine to complete a meal, too.

Meanwhile, this eatin pattern has gotten a reputation for disease prevention, mood-enhancement, and even "enjoyable" weight manageable. That's right, studies show the same diet that can help you shed excess weight, and keep it off too, can also reduce your risk for depression, cardiovascular disease and more.

Starting in Italy thousands of years ago and spreading to Greece, Spain and other areas around the Mediterranean, this diet is now successful all over the world for promoting health and longevity. While it's always existed, even before books and studies were dedicated to it, the diet really began to take hold around the world in the 1990s, when a Harvard University doctor showcased it as a diet useful for improving heart health, losing weight and clearing up other health issues.

Is the Mediterranean Diet Still Good for You?

In 2013, a landmark study of more than 7,000 people in Spain was published. The study's subjects were split into three groups: those receiving advice about following a Mediterranean diet and getting extra-virgin olive oil delivered to their home; receiving advice about following the Mediterranean diet and getting nuts delivered to their home; and, in the control group, receiving advice about following a low-fat diet.

The study found that those people eating a Mediterranean diet that was supplemented with the olive oil deliveries were 30 percent less likely to die of heart attack, disease, stroke or death from cardiovascular causes than those eating a low-fat diet. ( 1) In fact, the study finished earlier than planned, because the results were drastic enough that it was considered unethical to continue conducting it. For those of us who advocate eating a Mediterranean diet, this study was a welcome validation.

But in June 2018, the authors took the rare step of retracting the original study in the New England Journal of Medicine based on flaws in how the original study was conducted. It turns out that about 15 percent of the people in the study weren't actually placed in a particular group randomly - people with a family member also participating were placed in the same group; one clinic assigned everyone to the same group; and another study site didn't properly use the randomization table.

The study's authors have said that after excluding the non-randomized people from the study and reexamining the data, the results still hold true. But because the study wasn't truly random, it can no longer claim that the health benefits are directly caused by the Mediterranean diet and olive oil.

Instead, a revised version of the study was released on June 13, 2018. ( 2a) This updated study made statistical adjustments to the data, accounting for the fact that it wasn't 100 percent random. The language is softer, too - instead of saying that the Mediterranean diet was the direct cause of the reduced rate of cardiovascular diseases and death, it simply says that people following the diet had fewer instances of it.

So is the Mediterranean diet still healthy? Absolutely. While this one study may have been flawed, it doesn't change the fact that fresh fruits, veggies, lean proteins, whole grains, fish and healthy fats like olive oil (along with the occasional glass of wine!) are all foods that are proven to be good for you on their own. Together, they comprise a diet that can be terrific for your health - study or no study.

And as Allan S. Brett, MD, Editor-in-Chief of NEJM Journal Watch says, "After reanalysis of the data, the original results are essentially unchanged." ( 2b)

What Are the Health Benefits of the Mediterranean Diet?

Considered by many nutrition experts to be one of the most heart-healthy ways of eating there is, the base of the Mediterranean diet is loaded with anti-inflammatory foods and built upon plant-based foods and healthy fats.

Based on much research, this particular diet can protect against the development of heart disease, metabolic complications, depression, cancer, type-2 diabetes, obesity, dementia, Alzheimer's and Parkinson's. The best part is, even with all of these benefits, it still provides the opportunity for people to "eat, drink and be merry."

Ever wonder why people from the Mediterranean region seem so happy and full of life? It's tempting to attribute their good health and positive moods to one single factor alone - like their diet, for example - but the truth is that it's a combination of their lifestyle factors and their unprocessed diets that has promoted their longevity and low rates of disease for centuries.

According to the Harvard School of Public Health,"Together with regular physical activity and not smoking, our analyses suggests that over 80 percent of coronary heart disease, 70 percent of stroke, and 90 percent of type 2 diabetes can be avoided by healthy food choices that are consistent with the traditional Mediterranean diet." ( 3)

What Foods Are Included in the Mediterranean Diet?

The Mediterranean way of eating promotes foods including:

fresh fruits and vegetables (especially leafy greens like spinach and kale and non-starchy veggies like eggplant, cauliflower, artichokes, tomatoes and fennel)

olive oil

nuts and seeds (like almonds and sesame seeds used to make tahini)

legumes and beans (especially lentils and chickpeas used to make hummus)

herbs and spices (like oregano, rosemary and parsley)

whole grains

eating wild-caught fish and seafood at least twice a week

high quality pasture-raised poultry, eggs, cheese, goat milk, and probiotic-rich kefir or yogurt consumed in moderation

red meat consumed on special occasions or about once weekly

plenty of fresh water and some coffee or tea

oftentimes a daily glass of red wine

The Importance of Olive Oil

Nearly every nutritional researcher attributes at least some of the legendary health benefits of the Mediterranean diet to the copious amounts of olive oil included in almost every meal. Olives themselves are an ancient food, and olive trees have been growing around the Mediterranean region since about 3,000 B.C.

Limited and not conclusive scientific evidence suggests that eating about 2 tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil. To achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day. ( 4)

So what is it about olive oil that makes it so good for you?

Olive oil even has a step up in terms of heart health benefits compared to most grain-based carbohydrates - for example, high monounsaturated fat diets lower LDL cholesterol, raise HDL cholesterol and lower triglycerides better than carb-heavy diets do, according to some some studies. ( 5)

How much olive oil should you consume daily? While recommendations differ depending on your specific calorie needs and diet, anywhere from one to four tablespoons seems to be beneficial. Estimates show that those in the Mediterranean region probably consume between three to four tablespoons a day, and this is the amount that some health practitioners recommend to their heart disease patients.

Just remember that all olive oil is not created equally. Unfortunately, most commercial manufacturers that are trying to ride the health hype on olive oil have rushed to the market with all kinds of fake olive oils, which are imitations and inferior products. The problem is these oils aren't always harvested or processed properly, which can kill many of their delicate nutrients and turn some of their fatty acids rancid or toxic.

Here's what really makes a big difference: Look for labels that indicate your oil is "extra-virgin" and ideally cold-pressed. Olive oil is almost unique among oils in that you can consume it in its crude form without any processing needed (for example, you could literally press olives and enjoy their natural oils).

While it's delicate and not necessarily the best oil for cooking, cold-pressed or expeller-pressed oil hasn't been refined so it holds all of its natural vitamins, essential fatty acids, antioxidants and other nutrients better. While unrefined oil is separated without high heat, hot water, solvents and left unfiltered, on the flip side some oils are heated to a high degree, which reduces their benefits.

9 Benefits of the Mediterranean Diet

1. Low in Processed Foods and Sugar

The diet primarily consists of foods and ingredients that are very close to nature, including olive oil, legumes like peas and beans, fruits, vegetables, unrefined cereal products, and small portions of animal products (that are always "organic" and locally produced). In contrast to the typical American diet, it's very low in sugar and practically free of all GMOs or artificial ingredients like high fructose corn syrup , preservatives and flavor enhancers. For something sweet, people in the Mediterranean enjoy fruit or small quantities of homemade desserts made with natural sweeteners like honey.

Beyond plant foods, another major staple of the diet is locally caught fish and a moderate consumption of cow, goat or sheep cheeses and yogurts that are included as a way to receive healthy fats and cholesterol. Fish like sardines and anchovies are a central part of the diet, which usually is traditionally lower in meat products than many Western diets today.

While most people in the Mediterranean aren't vegetarians, the diet promotes only a small consumption on meats and heavier meals - instead going for the lighter and healthier fish options across the board. This can be beneficial for those looking to lose weight and improve things such as their cholesterol, heart health and omega-3 fatty acid intake.

2. Helps You Lose Weight in a Healthy Way

If you're looking to lose weight without being hungry and maintain that weight in a realistic way that can last a lifetime, this might be the plan for you. The diet is both sustainable and worthwhile, and has been undertaken by many people all around the world with great success related to weight loss and more, as it works to help manage weight and reduce fat intake naturally and easily due to eating many nutrient-dense foods.

Fish, dairy products and grass-fed/free-range meats contain healthy fatty acids that the body needs, working to help you feel full, manage weight gain, control blood sugar, and improve your mood and energy levels. But if you're more of a plant-based eater, legumes and whole grains (especially if they're soaked and sprouted ) also make good, filling choices.

3. Improves Heart Health

Research shows that greater adherence to the traditional Mediterranean diet, including plenty of monounsaturated fats and omega-3 foods, is associated with a significant reduction in all-cause mortality, especially heart disease. A striking protective effect of a Mediterranean diet rich in alpha-linolenic acid (ALA) from olive oil has been shown in many studies, with some finding that a Mediterranean-style diet can decrease the risk of cardiac death by 30 percent and sudden cardiac death by 45 percent. ( 6)

Research from the Warwick Medical School also shows that when high blood pressure is compared between people eating more sunflower oil and those consuming more extra-virgin olive oil, the olive oil decreases blood pressure by significantly higher amounts. ( 7)

Olive oil is also beneficial for lowering hypertension because it makes nitric oxide more bioavailable, which makes it better able to keep arteries dilated and clear. Another protective element is that it helps combat the disease-promoting effects of oxidation and improves endothelial function. Keep in mind that low cholesterol levels are worse than high sometimes, but people in the Mediterranean don't usually struggle to maintain healthy cholesterol levels either since they obtain plenty of healthy fats.

4. Helps Fight Cancer

According to the European Journal of Cancer Prevention,

The biological mechanisms for cancer prevention associated with the Mediterranean diet have been related to the favorable effect of a balanced ratio of omega-6 and omega-3 essential fatty acids and high amounts of fiber, antioxidants and polyphenols found in fruit, vegetables, olive oil and wine. ( 8)

A plant based diet, one that includes lots of fruits and vegetables, is the cornerstone of the Mediterranean diet, which can help fight cancer in nearly every way - providing antioxidants, protecting DNA from damage, stopping cell mutation, lowering inflammation and delaying tumor growth. Many studies point to the fact that olive oil might also be a natural cancer treatment and decrease the risk of colon and bowel cancers. It might have a protective effect on the development of cancer cells due to lowered inflammation and reduced oxidative stress, plus its tendency to promote balanced blood sugar and a healthier weight.

5. Prevents or Treats Diabetes

Evidence suggests that the Mediterranean diet serves as an anti-inflammatory dietary pattern, which could help fight diseases related to chronic inflammation, including metabolic syndrome and type 2 diabetes. ( 9) One reason the Mediterranean diet might be so beneficial for preventing diabetes is because it controls excess insulin, a hormone that controls blood sugar levels, makes us gain weight and keeps the weight packed on despite us dieting.

The Mediterranean diet is low in sugar, since the only sugar present usually comes from fruit, wine and the occasional locally made dessert. When it comes to drinks, many people drink plenty of fresh water, some coffee and red wine, too. But soda and sweetened drinks aren't nearly as popular as they are in the U.S.

While some Mediterranean diets do include a good deal of carbohydrates - in the form of pasta or bread, for example - being active and otherwise consuming very low levels of sugar means that insulin resistance remains rare in these countries. The Mediterranean style of eating helps prevent peaks and valleys in blood sugar levels, which zaps energy and takes a toll on your mood. All of these various factors contribute to this diet's diabetes prevention capabilities.

Most people in the Mediterranean eat a balanced breakfast within one to two hours of waking up, which starts their day right by balancing blood sugar when it's at its lowest. They then typically eat three meals a day that are filling, with plenty of fiber and healthy fats. Many people choose to have their biggest meal mid-day as opposed to at night, which gives them the opportunity to use that food for energy while they're still active.

6. Protects Cognitive Health and Can Improve Your Mood

Eating the Mediterranean way might be a natural Parkinson's disease treatment, a great way to preserve your memory, and a step in the right direction for naturally treating Alzheimer's disease and dementia. Cognitive disorders can occur when the brain isn't getting a sufficient amount of dopamine, an important chemical necessary for proper body movements, mood regulation and thought processing.

Healthy fats like olive oil and nuts, plus plenty of anti-inflammatory veggies and fruits, are known to fight age-related cognitive decline. These help counter the harmful effects of exposure to toxicity, free radicals, inflammation-causing poor diets or food allergies, which can all contribute to impaired brain function. This is one reason why adherence to the Mediterranean diet is linked with lower rates of Alzheimer's. ( 10)

Probiotic foods like yogurt and kefir also help build a healthy gut, which we now know is tied to cognitive function, memory and mood disorders.

7. Might Help You Live Longer!

A diet high in fresh plant foods and healthy fats seems to be the winning combination for longevity. Monounsaturated fat, the type found in olive oil and some nuts, is the main fat source in the Mediterranean diet. Over and over, studies show that monounsaturated fat is associated with lower levels of heart disease, cancer, depression, cognitive decline and Alzheimer's disease, inflammatory diseases and more. These are currently the leading causes of death in developed nations - especially heart disease.

In the famous Lyon Diet Heart Study, people who had heart attacks between 1988 and 1992 were either counseled to follow the standard post-heart attack diet advice, which reduces saturated fat greatly, or told to follow a Mediterranean style. After about four years, follow-up results showed that people on the Mediterranean diet experienced 70 percent less heart disease - which is about three times the reduction in risk achieved by most cholesterol-lowering prescription station drugs! The people on the Mediterranean diet also amazingly experienced a 45 percent lower risk of all-cause death than the group on the standard low-fat diet. ( 11)

These results were true even though there wasn't much of a change in cholesterol levels, which tells you that heart disease is about more than just cholesterol. The results of the Lyon Study were so impressive and groundbreaking that the study had to be stopped early for ethical reasons, so all participants could follow the higher-fat Mediterranean-style diet and reap its longevity-promoting payoffs.

8. Helps You De-stress and Relax

Another influencing factor is that this diet encourages people to spend time in nature, get good sleep and come together to bond over a home-cooked healthy meal, which are great ways to relieve stress and, therefore, help prevent inflammation. Generally, people in these regions make sure to spend a lot of time outdoors in nature; eating food surrounded by family and friends (rather than alone or on-the-go); and put aside time to laugh, dance, garden and practice hobbies.

We all know that chronic stress can kill your quality your life along with your weight and health. Those who practice the diet have the luxury of leisurely dining at a slow pace, eating local delicious foods almost every day and engaging in regular physical activity too - other important factors that help maintain a happy mood.

In addition, the history of the Mediterranean diet includes a love for and fascination with wine - especially red wine, which is considered beneficial and protective in moderation. For instance, red wine may help fight obesity, among other benefits. This smart choice of a healthy way of life leads to longer lives free of chronic complications and diseases related to stress, such as those caused by hormonal imbalances, fatigue, inflammation and weight gain.
9. Can Help Fight Depression
A 2018 study published in the journal Molecular Psychiatry found evidence that healthy dietary choices, those in line with eating the Mediterranean diet, can help reduce the risk for depression. ( 12) Researchers involved in the study investigated the mental-health effects of adherence to a range of diets - including the Mediterranean diet, the Healthy Eating Index (HEI), the Dietary Approaches to Stop Hypertension diet (DASH diet), and the Dietary Inflammatory Index. They found that the risk of depression was reduced the most when people followed a traditional Mediterranean diet and overall ate a variety of anti-inflammatory foods.

What is it about anti-inflammatory foods that helps boost your mood and mental health? Inflammation is frequently named as the root cause of many mood and psychiatric conditions, including schizophrenia, obsessive compulsive disorder, depression, anxiety, fatigue, and social withdrawal. The same lifestyle habits that tend to activate inflammation- such as a poor diet, chronic stress and sleep deprivation - also tend to produce brain states that contribute to mental illness. ( 13) A nutrient-dense diet seems to help directly protect parts of the brain, while other dietary/lifestyle changes like getting good sleep, having a mindful approach to meals, planning meals ahead of time, and limiting stress can also lead to a calmer mindset. ( 14)

Healthy Mediterranean Diet Recipes

Ready to get started eating in the same way as those living in the region? Here are some simple Mediterranean diet recipes for including more vegetables, fish, legumes, fruit, herbs and quality proteins in your diet:

This Zucchini Noodles with Marinara Sauce Recipe is a great raw recipe full of flavor, fiber and vitamin C! Try this raw recipe for dinner tonight.

Total Time: 20 minutes

Serves: 4-6

INGREDIENTS:

2-4 large tomatoes, seeded and chopped

1 red bell pepper

1 cup sun-dried tomatoes

1 teaspoon honey

1/4 cup extra virgin olive oil

2 cloves garlic, crushed

3/4 teaspoon sea salt

pinch of cayenne pepper

2 tablespoons minced fresh basil

2 tablespoons minced fresh oregano

6 medium green zucchini (peeling optional)

DIRECTIONS:

1. Put all ingredients (except olive oil and zucchini) in food processor and blend to chunky or smooth. Pour into bowl and mix in olive oil.

2. Transform zucchini into noodles using a spiral slicer.

3. Toss noodles with enough marinara sauce to coat well and serve immediately.

You can also try making some of these:

Fennel Apple Soup Recipe - This fennel apple soup recipe is delicious and nutritious. With only six ingredients, it's easy to make but still full of good flavor.

Basic Hummus Recipe - This hummus recipe is the perfect thing to pair with vegetables. It makes for a great snack and is packed full of good fiber. It's also easy and fast to make!

Goat Cheese and Artichoke Dip Recipe - My Goat Cheese and Artichoke Dip Recipe just might convince you to sneak more artichokes into your diet. Perfect as a game-day dip or a mid-day snack.

From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more. Because Leaky Gut is so common, and such an enigma, I'm offering a free webinar on all things leaky gut. Click here to learn more about the webinar.

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Did the Retracted Mediterranean Study Cancel Its Benefits?

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Not only is the Mediterranean diet a tasty way to eat, drink and live, but it's also a realistic and sustainable way to reduce disease-causing inflammation and to lose weight, too (or to maintain a healthy weight). In fact, in January 2019 when U.S.

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Health benefits of grapes

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Health benefits of pomegranate

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In laboratory conditions it has been shown that pure propolis destroys kandidaprichinitelya just eight seconds! Amazingly,!

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2nd GEL Aliveriou/GR BIOLOGICAL VALUE of olive oil

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2nd GEL Aliveriou/GR BIOLOGICAL VALUE of olive oil

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22 Best Benefits Of Olive Oil (Jaitun Ka Tel) For Skin, Hair, And Health

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Union of Agricultural Cooperatives of Korinthia

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The remedial properties of the olive oil were known to Hippocrates, Galen, Dioskourides who were some of the greatest doctors of the ancient world and who believed in its biological value. Today's science confirms the above and characterizes olive oil not only as the ideal food, but also as a remedy to many diseases. Its beneficial properties are due not only to its composition but also to the proportion of its ingredients. Olive oil contains oleic acid (73%-80%), vitamins A, E, D, K, phenolic compounds, sterols, phospholipids, terpene alcohols and other ingredients that add flavour, taste and strong dietary properties to the olive oil.
Nutritional Value
Assimilation - Digestive system : It protects the digestive system; it decreases the chances for ulcer creation.

Paediatrics : It helps the right development of the bones and it is also an important factor for the balance of the metabolism..

Gerontology : It is a weapon against osteoporosis, while thanks to vitamin E it slows down the deterioration of the cells that lead to natural aging.

Liver problems : It plays a significant role to the treatment of the bile diseases and it holds-up the formation of gallstones. .

Arteriosclerosis - Heart diseases : It lowers the levels of the harmful cholesterol LDL while at the same time it holds the levels of the protective cholesterol HDL stable. The continuous consummation of olive oil (Greek Diet) decreases mortality caused by cardiovascular cerebral diseases.

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The remedial properties of the olive oil were known to Hippocrates, Galen, Dioskourides who were some of the greatest doctors of the ancient world and who believed in its biological value. Today's science confirms the above and characterizes olive oil not only as the ideal food, but also as a remedy to many diseases.

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10 Natural And Healthy Herbs For Your Body!

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10 Natural And Healthy Herbs For Your Body!

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Learn about the beneficial properties of rosemary, garlic, ginger, cinnamon, basil, dandelion, cumin, tumeric, mint and saffron.

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10 Natural And Healthy Herbs For Your Body!

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Rely On Pills And Medications NO MORE!!! Here are TEN natural and healthy herbs that can help boost your immune system, AND help you feel better throughout the day! 1. Rosemary 2. Garlic 3. Ginger 4. Cinnamon 5. Basil 6. Dandelion 7. Turmeric 8. Cumin 9. Mint 10.

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Health Benefits of eight herbs and plants

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Dr. Μουρούτης

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Dr. Τσουκαλάς

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Οκτώ βότανα και φυτά που κάνουν θαύματα στην υγεία

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Όταν προτείνουμε λύσεις για υγιεινή διατροφή συνήθως εστιάζουμε στα φρούτα και τα λαχανικά και παραβλέπουμε τα βότανα. Και όμως τα βότανα και τα αρτυματικά φυτά δεν χαρίζουν μόνο ιδιαίτερη γεύση στα πιάτα μας, υποκαθιστώντας συχνά το αλάτι και τη ζάχαρη, αλλά προσφέρουν και σημαντικά οφέλη στον οργανισμό.

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From Vocational College Tecklenburger Land.

Kim-Marie

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http://www.prevention.com/mind-body/natural-remedies/25-healing-herbs-you-can-use-every-day/slide/17

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There are times when it might be smarter to use an herbal remedy than a pharmaceutical. For example, sometimes an herb offers a safer alternative. Take chamomile: The flowers have been used for centuries as a gentle calmative for young and old alike. It's non-habit-forming and well tolerated, and a study sponsored by the University of Michigan found that chamomile extract had roughly the same efficacy as many prescription sleeping medications when given to adults with insomnia. Likewise, peppermint oil has been shown to be as effective as pharmaceutical drugs for relieving irritable bowel syndrome, but without the ofttimes dangerous side effects. And clinical studies have shown that ginger relieves morning sickness, sage can relieve a sore throat, and hibiscus tea gently lowers blood pressure.

I believe it's better to use mild remedies for minor health problems and save the more potent-and risky-prescription medications for more serious conditions. Here then, are my top 25 favorite healing herbs and their uses. All are safe and effective, but be sure to discuss any herbs you are taking with your doctor. Some herbal remedies (such as the antidepressant St. John's wort) can interact with medications.

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There are times when it might be smarter to use an herbal remedy than a pharmaceutical. For example, sometimes an herb offers a safer alternative. Take chamomile: The flowers have been used for centuries as a gentle calmative for young and old alike.