If you’re New Year’s resolution is lose weight and you’re trying to decide what type of
diet to follow, you may want to go with the Mediterranean diet.

Why the Mediterranean diet, you ask?
According to experts, it’s the diet that’s not gimmicky, say like Carnivore, Keto
or Atkins, it contains all food groups, (a mix of protein, fats, and carbs) and it’s
a diet almost any can stick to long term.

But wait, there’s one more benefit of this diet many people overlook,
that benefit: Longevity.
Our past few posts have been on longevity, (The Hunza Secrets for Longevity
and The Star’s Rxs For Living To Age 90, all about Betty White) and if longevity
is a goal, then you must seriously think about going on the Mediterranean diet.

Researchers have studied the people of Greece (the Greek Islands) for decades
and have decided that this diet is shown to lower your rates of many cancers, heart
disease, Type 2 diabetes, Alzheimer’s disease and help you make it to 90 and even
100 years of age.

So, if this is the year you want to change your life for the better (physically and mentally),
then you can start by buying the following food items and get on the right path,
the Mediterranean path.

Item No. 1-
Olive oil-
No surprise here, people who live along the Mediterranean Islands love Olive oil the way
Americans love butter and margarine. And unlike butter and margarine, a small amount
of olive oil can make you immune to heart disease. Extra virgin olive oil is brimming
with oleic acid and phenols, compounds that lower the “bad” LDL cholesterol, while raising
the “good” HDL and preventing arterial plaque, keys to lowering your risk of strokes and
heart attacks.

Item No. 2-
Yogurt-
In some parts of Greece, the people make a simple dish of berries, Greek yogurt and
a tsp. of honey and call it dessert. You won’t find brownies or cookies sitting atop 2 scoops
of Ice cream as you do in the U.S. Plus, it may explain why a lot of the people (in Greece)
are thinner and healthier. Buy top quality Greek yogurt (plain) and use it as you would
Ice cream or in a smoothie.

Item No. 3-
Fruit-
The Greeks prefer fruit to finish off a big meal and not the carb-heavy desserts that
are so popular in the U.S. Another benefit of fruit: It’ll help cut your cravings for
fatty foods and carbs. Look for in season fruits at stores like Aldi, Costco’s, B.J.’s,
Kroger, Publix and Trader Joe’s and stock up. (fresh and frozen)

Item No. 4- Fish-
Yes, they eat chicken and beef, but oftentimes you’ll find fish as the main dish.
Loaded with good fats, the types of fats that keep your heart and other organs in
tip-top shape. Another benefit: The more good fats in and around your brain, the
less depressed you’ll be. So, would you whether take doctor-prescribed meds or
eat fish to control your blue and dark moods?
Not able to afford top quality salmon from Whole foods each week?
No problem, look for fish in cans, (tuna, salmon and sardines) at Aldi
and Trader Joe’s and stock up.

Item No. 5-
Onions and Garlic-
If salt is your only go-to seasoning, you may want to start using more onions
and garlic. In addition to adding flavor to your meals, they also benefit your
health in a number of ways, (lower risk of catching a virus) being the biggest benefit.

Item No. 6-
Herbs and Spices-
If you want more variety and to take a break from the onions and garlic,
start using the wide array of available herbs and spices to season salads,
fish dishes, soups and stews.

Item No. 7-
Greens-
Horta, the most popular dish on the Greek Islands, consist of boiled
leafy greens (like kale, spinach and dandelion leaves) lemon juice and olive oil.
It’s a simple vitamin and mineral packed meal that’s eaten a few times a week.
Adding more greens to your diet are shown to stimulate detoxification and bolster
your resistance to several diseases.
To cook horta: Clean and rinse a bunch of greens, chop them into bite-sized
pieces and boil them for 5 mins. After that, just pour on some olive oil and
lemon juice and eat them hot, or refrigerate and eat them cold.

Item No. 8-
Good Fats-
Yes, you can have fats. In fact, fats help keep you satisfied, make certain foods
taste better, plump up the skin, manage blood sugar levels and even protect your heart.
The good fats: Olive and coconut oil. tahini, (sesame paste) and natural peanut butter.
Add good fats to smoothies, soups, stews or lightly steamed vegetables.

Item No. 9-
Rice and Quinoa-
In some Greek countries you won’t find a lot of heavy starches being served, but
if you want to slim down and stay on this diet, then you may need to have a serving
of starch from time to time and if that’s the case, have some brown rice or quinoa.
Important tip: If your budget allows-buy the ones that are pre-made and all you have
to do is heat them up quickly.

Item No. 10-
Beans-
Although not as popular as they are in some European and South American countries,
you may want add more beans to your diet.
If your budget or waistline doesn’t allow for meat, poultry or fish, then beans are the next
best choice, and if weight loss is a goal, then they’re definitely a must-have item.
Buy canned and dried (both of which you can find for bargains) and stock up.

That’s It- The 10 must-have items that should be in any pantry, refrigerator, freezer
or closet of someone about to embark on the Mediterranean diet.

Good Luck!

Sources:
* British Medical Journal
* The Blue Zones Diet, By Dan Buettner
* Diane Kochilas, author of The Food and Wine of Greece
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