EatingWell Mediterranean Diet

EatingWell Mediterranean Diet

Mediterranean cuisine is the basis of the so-popular and successful Mediterranean Diet, which focuses on deliciously fresh food that boosts your health and well-being. The diet puts an emphasis on ingredients that have been proven to promote health, including fish, vegetables, whole grains, and good-for-you fats such as olive oil. Mediterranean Diet magazine builds on the flavors and cooking styles of the area with easy Mediterranean meals, snacks, drinks, and even sweets. The on-trend stories focus on fun ideas such as Mediterranean coastal cuisine, great starts for the morning, plant-centric recipes, fresh flatbread toppers, big-platter salads, healthful pasta dishes, garlic-based sides and mains, flavorful sauces and condiments, and recipes with nutritious ancient grains. These recipes are wholesome, delicious, and as fresh as they come.

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in this issue

6 min
a timeless (and timely) way to eat

Over the span of more than eight decades, clinical research has continued to confirm that eating the Mediterranean way is a sound strategy for lifelong health. The Mediterranean diet now routinely tops annual “best diet” roundups, and a “Healthy Mediterranean-Style Eating Pattern” is even called out in the 2015 edition of the U.S. Dietary Guidelines. And no wonder! Unlike the sometimes dreary-sounding “prudent diets” or “healthful eating patterns” nutrition experts might recommend, the Mediterranean diet is what researchers might call “highly palatable”—i.e., delicious. Whether it’s a platter of salmon cakes with arugula salad, or a hearty chicken and chickpea stew, Mediterranean dishes are a deliciously easy sell. At its heart, though, the Mediterranean diet is precisely the way nutrition experts have been urging us to eat since, well, forever. It’s built on…

9 min
the heart of it

Your heart is probably your most important muscle, since it sends blood around your entire body. This blood provides your body with the oxygen and nutrients it needs and also carries away carbon dioxide and other waste materials. Yet so few of us take care of it the way we should. Heart disease is the leading cause of death for American adults in the United States, with one person dying every 36 seconds in this country from cardiovascular disease, according to the Centers for Disease Control and Prevention. But at least 200,000 deaths each year from heart disease and stroke are preventable, according to the CDC, with research suggesting that about half of all deaths could be prevented through diet alone. Enter the Mediterranean diet. This cuisine, based on the eating patterns…

6 min
all about olive oil

Olive oil gets a lot of credit for being a healthy fat, and for good reason. It has many health benefits, from protecting against heart disease to potentially warding off cancer cell growth. Plus, it’s a versatile oil to use in the kitchen, which is why you’ll find it in so many of our healthy recipes. Here we’ll answer all your questions about the oil—like “What should I use olive oil for?” “Does olive oil go bad?” and even “Can dogs have olive oil?”—so you can see which olive oil is best for you. Spoiler: Olive oil is OK for dogs to eat, if you feel inclined to split your bruschetta with your pup. One tablespoon of olive oil contains 120 calories, 0 grams carbohydrates, 0 grams protein and 14 grams…

7 min
take a bite out of the blues

Want a quick mood tweak? Down a coffee for an energy boost, enjoy some ice cream or french fries for a little bump in joy, or sit down with a big bowl of chicken soup to feel comfort. “We all seem to understand that these types of foods can offer a temporary mood change,” says Elizabeth Somer, R.D., author of Food & Mood. But here’s the thing: Rocky road won’t lead you down a path to more energy and less anxiety. That side of fries won’t buoy your brain health and ward off depression. And while chicken soup may very well soothe the soul, having a daily serving between a skipped breakfast and a salty, fatty dinner will do absolutely nothing positive for your state of mind. What just might?…

12 min
eat for brain health

Susan Avery seemed more at home in the supermarket than a box of cereal. Wielding a coffee in one hand and a menu she had printed at home in the other, she rolled her shopping cart over to the bakery, hunting for the perfect whole-grain loaf. She spotted a man wearing a black Wegmans cap and solicited his help. “Sir? Can you tell me—Chet? Do you have any other than just this one whole-wheat?” Avery was being picky because she’s on a diet. Not a diet to lose weight, but a diet to nourish her brain. As a professor in her 60s at Ithaca College in New York, Avery is especially keen to keep her mind sharp, yet recently she has had trouble remembering words. In the grocery store a few…

6 min
stave off inflammation

Tom Brady, Venus Williams, Penélope Cruz and Rosie Huntington-Whiteley have something in common, aside from being unnaturally beautiful: They’ve all followed forms of anti-inflammatory (AI) diets at one time or another. Brady has done it to boost his performance on the football field. Williams said she did it to help keep her autoimmune disorder in check. And Cruz and Huntington-Whiteley have followed an AI-style detox to keep their skin radiant. These celeb diets may be buzzy, but the tenets of an AI diet—more plants, less sugar, no refined stuff—are the same tentpoles as the Mediterranean diet’s. “Who needs to eat a more anti-inflammatory diet? Everyone,” says Barry Sears, Ph.D., creator of the Zone diet, who has spent decades studying chronic inflammation. Believe it or not, inflammation starts as a good thing. It…