A landmark study featured
in the New England Journal of Medicine shows that embracing a Mediterranean
diet supplemented with extra-virgin olive oil or nuts may help to reduce the
risk of heart attack, stroke, and death from cardiovascular disease by a
whopping 30 percent. Although it’s important to note that the Mediterranean Sea
borders 16 different countries – all with their own traditions and variations
on food selection and preparation -- the same basic principles apply: focus on
eating plenty of fresh, unprocessed foods including vegetables, fruits, beans,
nuts, olive oil, and fish while reducing processed meats and sweets. And here’s
a bonus, wine is included in moderate amounts.
Here
are four simple, no-fuss ways you can reap these impressive health benefits:
1. Snack smarter. Go for foods that are 100% good for
you. Enjoy ½ of an avocado drizzled with lime juice and topped with a dash of
kosher salt. Mix one handful of nuts with one handful light popcorn. Dip veggie
sticks into hummus. And check out my Kale Chips, Apple PB 'Wiches, and Crunchy Spiced Chickpeas.
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| Kale Chips |
2. Get creative with NUTS. While naked nuts are quite
fabulous, there are also plenty of ways you can jazz them up. Try toasting them
in the oven at 375 for about 10-15 minutes, stirring occasionally (so they don't burn)– experiment
with all sorts of seasonings from cocoa to cayenne pepper. You can also toss
together this make-it-yourself Tasty Trail Mix.
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| Tasty Trail Mix |
3. Eat fish at least three meals each week. If you
need some ideas, try my Steamed Fish with Bok Choy and Red Pepper, Pesto Salmon with Roasted Artichoke Hearts, and Veggie Tuna Salad.
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| Steamed Fish with Bok Choy and Red Pepper |
4. Go vegetarian at
least one day each week. This tactic is not only good for your body, it’s also
good for your wallet and the environment too. Here are a few filling
plant-based entrees to help get you started - Quinoa with Caramelized Onions and Mushrooms, Hearty Vegetable Bean Soup, and Lentil Sloppy Joes.
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| Quinoa with Caramelized Onions and Mushrooms |
