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The traditional Mediterranean diet is based on the foods consumed by people living in the countries bordering the Mediterranean Sea – Italy, Spain, France, Morocco, Greece, Lebanon, Syria, Turkey and Israel. I’ve always been a big supporter of this style of eating and recently had the opportunity to get some of my own questions about the diet answered by Georgia Orcutt, the program manager for Oldways and the Mediterranean Foods Alliance. With all the regional foods and regional cooking styles in America, it’s tricky to talk about one standard American diet.
In contrast, the Mediterranean Diet emphasizes eating mostly whole grains, plenty of vegetables and fruits, beans, herbs, spices, nuts and peanuts, and healthy fats such as those found in olive oil.
Cheese and yogurt are eaten regularly in the traditional Mediterranean Diet, but in low to moderate amounts.
The Mediterranean Diet Pyramid promotes an abundance of bread, pasta, rice, couscous, and other grain foods, especially whole grains. To our way of thinking here at Oldways, the Mediterranean Diet pyramid is easier to understand than the USDA pyramid.
Why is fish so important in the Mediterranean Diet Pyramid and not grouped with the other protein sources?
Fish is part of the traditional Mediterranean Diet because the countries surrounding the Mediterranean aren’t big beef producers.
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I'm a big believer in a Mediterranean diet too, and I just discovered The Oldways site the other day. Most groceries and farmer’s markets will have piles of squashes available from early fall into winter.
With it’s bright orange flesh, butternut is loaded with beta-carotene that your body converts into vitamin A, more than 3,000 IU from only 1 cup!
Interestingly, I have never come across this salad even by another name, in any other restaurant or cookbook. Dressing:  Mix all ingredients together and adjust to a pleasing balance of sour, salty, and spicy. In our plot we have radishes, lettuce, mustard spinach, kale, collards, rapini, arugala, spinach, and cilantro.  It has been so amazing to witness the process from start to finish. Placing seeds in the dirt, seeing them sprout, harvesting the new growth, and finally tasting that incredible flavor of homegrown food. Here is how to use this Confidence will make you happier than any diet ever will (so embrace yourbody!) Comment Image: Right-click the above code box and select "Copy" from the dropdown menu, then paste it where you want it to appear.

But as processed foods have taken over a large part of American supermarkets, they have also become central to the American diet. How is this different from the US Pyramid and hasn’t this proven ineffective in weight management?
We make it very clear that whole grains can be part of every meal but here again, portion control is very important. And if you eat in the presence of conversation, you’re not mindlessly eating in front of the TV. I always worry that an Americanized Mediterranean diet would ruin the basic principles with people ODing on olive oil and using roasted nuts and poor versions of healthy foods. Bake squash halfs until tender and stuff with beans, other vegetables, or simply enjoy with dab of butter. I’d only seen pictures of farmers bent over planting small plugs in patties of water. The tail end of our adventure found us here in the village of Pai, near the border of Myanmar. Be sure your knife is sharp; success lies in thinly slicing the vegetables so that no flavor over powers the other and the pieces are easy to chew.
It’s no surprise, with all the talk about locally sourced foods, not to mention rising food prices. A  topping of fresh cilantro and diced radish, also grown in the greenhouse, added an extra kick of greens and some crunch.
Even if you are limited to a flower pot in  a window sill, the rewards are worth the effort. The Mediterranean Diet recommends eating seafood at least twice a week, making one or two meals a week vegetarian, and if you do include meat, eating it in small amounts, such as garnishing pasta with it, or limiting the portion size to about 3 ounces and not eating it every day.
And in terms of weight management, it’s very important to distinguish between whole grains and refined grains and also to understand that the Med Diet pyramid is based upon exercise and eating with others.
And it is the traditional diet that was originally used to study the remarkable health benefits of this type of eating.
This blog is where I help you get back into your kitchen with simple to make, plant-based recipes using real, whole foods. Butternuts range in size from small enough for a single serving to large enough to make a huge pot of soup out of. Vitamin A has been shown to ward off skin disorders, help prevent age related vision loss such as AMD, and even stave off leukemia.

As we were doing with other dishes we felt we could replicate, we began to dissect the salad each time it appeared before us.
Scientists today continue to tout the health benefits (especially for brain and heart health) of the omega-3’s in fatty fish, especially tuna, herring, salmon, and sardines, as well as shellfish such as mussels, oysters, and clams.
Foods, drinks and meals are especially enjoyable if eaten with others, when possible, and savored. From there the chunks can be tossed with black beans for a great salad or pureed into a creamy side dish.
The combination of fiber and potassium can protect against heart disease and high blood pressure.
We began noticing not only the ingredients, but the size and shape of each cut, and the ratio of each vegetable to the others. Many gardeners experiment with peppers, tomatoes, and zucchini with varying degrees of success. In this case, I cooked a pot of Quinoa flavored with curry powder and some shredded zucchini. I find the savory combination of greens and seasonings gets me going much more than the typical sweet flavorings of oatmeal. There are a number of studies showing that kids who eat dinner regularly with their families do better in school, etc. This tiny rice village in the north part of Thailand, named Pai is where we discovered an unusual Thai salad. Thai dressings, with their subtle balance of flavors, (salty, sour, sweet, and spicy) can be a bit of a mystery.
If you stick to these portion sizes, eat grains with a lot of vegetables and healthy fats, season your meals with herbs and spices so they taste great, make exercise part of every day, and eat as often as possible with others, you will go along way toward managing your weight.
We’d recommend experimenting with some mild white fish, perhaps coated with herbs and bread crumbs and baked in the oven.
If someone insists they will never eat fish, they can build vegetarian meals around beans, whole grains, vegetables, herbs and spices.

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