Whether you want to lose weight, live longer or improve your general health — or all three — the Mediterranean Diet is ideal. It’s not a drastic fad diet, it’s a lifestyle choice. This article looks at the fundamentals of this eating plan, which is recognized as one of the healthiest in the world. The Mediterranean Diet is a traditional eating style common in the countries bordering the Mediterranean Sea, including France, Italy, Spain, Cyprus, Turkey, Greece, Morocco, and Malta. “Diet” is something of a misnomer, because the Mediterranean Diet is actually a permanent eating plan that concentrates on fresh fruits and vegetables, lean sources of protein, whole grains, and healthy oils, while avoiding processed foods, deep fried foods, and pastry. Studies show that it is one of the world’s healthiest diets— and its filling and full of flavor, too! Health benefits Research conducted after World War II found that Cretan men on a restricted diet due to wartime shortages had a healthy cardiovascular system. The only foods available were fresh, seasonal produce and limited meat, with almost no processed foods. Modern studies have revealed a number of specific health benefits that make the Mediterranean Diet one of the healthiest there is. The diet reduces the risk of Parkinson’s disease by half, because it is rich in antioxidants that inhibit oxidative stress. It also significantly reduces the risk of Alzheimer’s disease and age-related dementia: the Omega-3 in oily fish such as tuna and sardines— both of which feature extensively in the diet — ensures brain health. The Mediterranean Diet is also high in fiber, due to the large quantities of fruit and vegetables it includes, which regularizes blood sugar levels and improves insulin sensitivity, reducing the risk of diabetes. The diet restricts refined carbohydrates and sugary foods and since red meat is an occasional treat, saturated fat content is low. Consequently, the diet helps reduce the risk of stroke and heart disease, as well as diabetes. Modem studies show that people who follow the Mediterranean Diet live longer, healthier lives, with fewer than average incidences of heart disease, cancer, and diabetes. Following the Diet Plant foods form the core of the Mediterranean Diet. Fruits and vegetables are important, as are pulses and legumes such as chickpeas, lentils, and beans. Nuts and seeds are also prominent in the eating plan, along with whole grains, rice, and pasta. Mediterranean people tend to eat fruit and vegetables in season when the vitamin content is at its highest and they get the full antioxidant hit. And meals are invariably accompanied by a salad, either as a starter or a side dish, which means more vegetables. With all the emphasis on plant foods, there’s not a lot of room for red meat in the Mediterranean Diet — it’s an occasional treat, typically eaten no more than once or twice a week. The main sources of protein are poultry, fish, and eggs, along with the beans and pulses that figure so prominently in the diet. Fish is usually grilled, poached or baked, although it may be shallow-fried in a light, crispy batter; along the lines of a tempura batter. It’s rare for fish or meat to be covered in breadcrumbs. Although the diet discourages processed food, some people — particularly the Spanish and Italians— enjoy cured hams and sausages. These products are naturally cured, without chemicals or smoke, and they are not eaten in large quantities, so it’s not as much of a health risk as eating regular bacon and sausages Mediterranean cooking uses spices and herbs rather than salt to flavor food, and butter features rarely, other than for cooking. Mediterranean people tend to eat their bread drizzled with olive oil, or with garlic mayonnaise or tomato, all of which are healthier alternatives to butter since they contain no saturated fat and are lower in calories. Wine can also be enjoyed in moderation on the Mediterranean Diet, although people in these countries rarely go in for excessive alcohol consumption. Spirits don’t feature, other than as an occasional treat — the emphasis is on wine and beer. The Mediterranean lifestyle It’s not just the food that makes the Mediterranean Diet so healthy—the lifestyle helps, too. Life is lived at a slower pace, in the fresh air, with less stress. That said, people in Mediterranean countries are traditionally more physically active since there is less automated industry in the region. People work mostly in the fields, on farms, or in the hospitality sector. When they go home, they sit down to fresh food, cooked from scratch, and they don’t rush through a meal. It’s not unusual to spend two hours or more at the table, savoring the food and chatting between courses. As well as aiding the digestion, this leisurely approach to eating means that people eat less. It takes a while — around 20 minutes — for the brain to receive signals that the stomach is full, so if you rush your food or eat on the go, those signals don’t have time to kick in and curb your appetite. The Mediterranean way of eating allows plenty of time for your brain to register the “full” feeling, which automatically restricts the amount you eat. Nutritionists deservedly acknowledge the Mediterranean Diet as one of the healthiest eating plans in the world. The diet protects against a number of modem-day killers, thanks to the high volume of fruits, vegetables, and other plant foods, low-fat proteins from fish, eggs and poultry and restricted consumption of red meat. The risks of contracting heart disease, diabetes, high blood pressure and some types of cancer fall significantly when you follow the diet and the diet is low in calories and fat and high in fiber and filling power, for those who need to lose a little weight. Maybe it’s time to make the switch to the Mediterranean way of eating! Author Bio: Maggie Martin is completing her PhD in Cell Biology, works as a lab tech for Mybiosource.com and contributes content on Biotech, Life Sciences, and Viral Outbreaks. Follow on Twitter @MaggieBiosource In situ hybridizationSix additional PS1 deficient and six control E14.5 embryos were used to confirm microarray data by in situ hybridization. Briefly, fresh frozen embryos were coronally sectioned under RNAse free conditions at 20 m thickness. Mouse probes were generated using gene Fake Oakleys Cheap specific primers and normal brain cDNA as a template in a standard PCR reaction. The PCR product was cloned into a plasmid with T7 and SP6 polymerase sites. These plasmids were used to make a specific in situ RNA probe by an in vitro transcription reaction (Riboprobe combination system SP6/T7 RNA Polymerase, Promega). The 35S labeled RNA probe was purified using an RNeasy column (Gibco). per slide) and denatured it before adding to the slides. Slides with brain sections were fixed with 4% paraformaldehyde followed by washes and dehydration through a series of graded alcohol solutions. Slides were dried and the radiolabeled probe added to them. Hybridization was carried out at 56 for 16 h. wholesale nfl jerseys This was followed by posthybridization washes (4 SSC buffer with mercaptoethanol, 4 SSC, formamide in formamide buffer, 2 SSC, RNase A treatment, oakley sunglasses outlet 2 SSC, 1 SSC, 0.5 SSC, 0.1 SSC) and exposure to X ray film. After determining the optimal labeling time (24 h of film=5 days of emulsion dip), slides were dipped in emulsion and kept in a lightproof box for varying lengths of time and then developed and counterstained with toluidine blue. All procedures have been described in detail previously.37,38,39,40It was at Soldier Field in 1927 that Jack Dempsey and Gene Tunney fought a rematch for the World Heavyweight Boxing Championship. It became known as “the long count fight”. Dempsey, the former champion, had been dethroned by Tunney the year before. The rematch was under a new rule that required a boxer to retire to a neutral corner when his opponent went down.El desarrollo de un poco ms de 121 cheap jerseys wholesale hectreas en Inglewood, a unos kilmetrosdesde el centro de Los ngeles, le proporcionar una nueva sede a la franquicia de los Rams de la NFL, cuyo regreso a su antiguo hogar fue aprobado por los oficiales de la liga el martes pasado. El desarrollo tiene un costo estimado de 2.600 millones de dlares. ms de 1.000 millones de dlares ms que el MetLife Stadium de New Jersey, la que actualmente es la sede ms costosa de la liga.Die cast now had a much wholesale jerseys china bigger presence in the sports collectible marketplace. As years passed, other models and styles were added to the line that included tractor trailers, tandem trailers and helicopters, to name a few. As popularity increased, so did the attention of the bigger sports companies and White Rose was eventually purchased by Fleer, Inc. Fleer continued to add to the line to also include muscle cars, fighter planes and more classic vehicles. A year or so ago, Fleer was bought out by Upper Deck, Inc. which has continued to enhance the die cast line of products. Even though the companies change, the vehicles and production quality continue to improve. All vehicle designs continue to change from year to year but many still have the year printed on them. 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Magic Secrets That Will Have You Shedding Pounds Do any true diet plan secrets exist out there? Or are they purely myths? I’m talking about the magic secret that will have people shedding pounds quickly and easily while the rest…
Despite your best efforts, you might find that your weight loss plans seem like a losing battle. Let’s see now. You’ve maintained that food journal where you record every bite you eat. You make it to the gym each day no matter how busy you’ve been at work. You count calories carefully. In short, you do everything on that checklist for a healthy weight. But, if your weighing scale still tells you week after week that you need shed some of those pounds, you might start to wonder what it is you’re doing wrong. The problem here is not the diet. It’s your lifestyle that is getting in the way of your weight loss efforts. Here are some surprising facts you should know about. Do You Need to Drink More Water? Even as you’re counting the bites, you also need to count the ounces you drink. For a sedentary person, about 8 cups a day are enough. However, if you’re exercising regularly, you need to match half of your body weight in ounces per day. That’s because the additional activity makes your body anticipate dehydration. As a result, the plasma in your blood stores a couple of pounds of water. By sipping water all through your workout, you’ll make sure that does not happen. Further, if you’ve been raising the amount of fiber you consume, you’ll need to increase the water you drink to process it. Without enough water, you might end up getting constipated. Here’s another positive. Water helps fill you up so you eat less and that’s ideal for weight loss. When you don’t drink enough fluids, your kidneys fail to function properly. To compensate, your liver has to work extra hard. And, it responds by storing the fat you eat instead of burning it. By staying hydrated, you allow your kidneys to flush away toxins and prevent the storage of fat. Are You Counting the Calories Right? While cutting back on the calories you eat is a good thing, when following a weight loss program you also need to carefully monitor where your calories are coming from. For instance, if you’re eating 500 calories worth of cake, your body is likely to process it differently than it would process 500 calories worth of salad. Food like cake and cookies is easily digested and stored away, but vegetables, fruits, whole grains, nuts, and seeds remain in your digestive tract longer. Since your body has to work extra hard to digest such foods, it is not likely to absorb as many calories. So take care to choose the right kind of foods that pack on healthy, energy-giving calories. Are You Eating Enough Protein? When planning your meals, make sure you have enough protein. Several foods can help you reach the target of 40 to 80 grams that you must eat each day. For instance, eggs, lean meat, fish, beans, and other such foods. Dietary thermo genesis helps you burn energy to digest the food, and your body uses up more energy to process protein that fat and carbohydrates. Further, protein can fill you up quickly, so you’ll consume smaller portions. You also feel satiated for a longer time, and that helps in your weight loss efforts. Are You Sitting for Too Long at Your Desk? Many people are under the impression that if they spend an hour at the gym each day, that should be enough to maintain the mandatory daily activity levels. Actually, if you spend just one hour exercising out of a whole day of sitting, that isn’t going to help you reach your weight loss goals. You need to incorporate some amount of activity all through. That’s because when you spend a few hours at rest, your body stops producing the fat-inhibiting lipase enzyme. Remember to leave your desk and walk around for a few minutes now and then. You’ll soon watch those inches vanish. Are You Stressed Out? Stress is a typical part of every person’s life, whether it is work or family related. But, how you deal with the stress can affect your weight loss efforts. When you’re under stress, your body releases the hormone, cortisol. Not only does cortisol stimulate hunger pangs and cravings for carbohydrates, but it also lowers your metabolism levels. The more stressed you are, the more excessive is the buildup of fat stores on your belly. Choose some anti-stress tactic that works for you and stay relaxed and happy. Spend time reading or doing meditation. Listen to music or play with your kids or pet. Keeping stress away can do wonders for your energy levels and waistline. Did Your Switch to a Vegetarian Diet? A common misconception is that going vegetarian is the perfect weight loss program. Going vegetarian is great only so long as you don’t rely entirely on processed foods. You need to add enough fresh fruits and vegetables into your diet instead of relying wholly on grains, beans, and dairy products that could be high in calories. Be extra cautious of the faux meats and meat substitutes you choose. They can have large amounts of sodium, additives, and preservatives. Another factor to keep in mind is to eat adequate vegetarian protein foods that can fill you up and maintain your metabolism levels. Are You Aware of these Hidden Weight Loss Traps? Aside from these snags in your weight loss efforts, there are other factors that you need to keep in mind. Even if you’re eating low-calorie foods, keep a close watch on the portion sizes because it’s easy to get carried away by the smaller numbers. Instead of relying on the figures on the weighing scale, gauge your dieting success by how your clothes fit. Try on the same jeans every week, and if they seem less snug, you’ll know you’re dropping the pounds. 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More and More People Are Becoming Obese There’s no doubt that millions of Americans are in the grip of unhealthy eating habits, as evidenced by national statistics on obesity. According to a recent survey , more than 34 % of Americans are obese. This sad state of affairs is being abetted by fast-food chains with their super-sized high-calorie meals and drinks. And their customers keep coming back for more of their artery-clogging fare. But blaming these restaurants for our being overweight won’t do us any good. What we can do is start losing the excess pounds by shifting to a low-carbohydrate diet. Fortunately, a growing number of people have realized the importance of a healthy lifestyle, which includes adopting a low-carb diet plan. Many restaurants, including some fast-food outlets, have started featuring low-carb dishes on their menus. In magazines, newspapers, and other periodicals, low-carb recipes have become a standard feature; you find these recipes on websites too. Sometimes they print a low-carb version side by side with the regular recipe. But how effective is a low-carb diet plan as a weight-loss strategy? Losing Weight and Keeping It Off Cannot Be Achieved Without Dieting Alone This is essentially how a low-carb diet works: by restricting your consumption of carbohydrates, your body is forced to raid your fat reserves as an alternative energy source. But bear in mind that losing weight and keeping it off cannot be achieved with dieting alone. “Dieting” implies doing something temporary, and more often than not, so is the weight loss. Set Goals and Be Realistic If you’re thinking of the low-carb diet in that way, this is what’s likely to happen. You set a weight goal, start eating only low-carb meals whether you’re at home or eating in a restaurant, stock your fridge with low-carb foods, etc. But as soon as you achieved your weight goal, you want to reward yourself for all your effort. 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