Tag Archive | Mediterranean Diet



Hi there!


The wild Olive Tree originated in Asia Minor, where
Neolithic tribes were collecting its wild fruit.

The Olive Tree was first domesticated around seven
thousand (7000) years ago, when olives were turned
into oil. 

The oldest olive tree is thought to be around three
thousand (3000) years old, and it is found in Crete.

Olive oil has been used in rituals, in medicine, as a fuel,
in soaps, as a home remedy, as a lubricant and in skin care.

The Tree Of Eternity


Glittery Ocean


Note – Perfect


When we talk about Mediterranean Diet, we mean
a specific and unique mix of traditional ingredients,
used by people living in the various countries 
bordering the Mediterranean Sea, during the period
of 1950s and 1960s.

We do not mean the cuisine of a specific country, but
a general diet to follow in your every day life for as
long as you live.

The specific ingredients have been evaluated and
found to offer a lot of health benefits, because they 
contain all the essential nutrients we require.

According to studies, by following a Mediterranean
Diet you can have a healthy and long life.
It has been shown to promote heart health, to 
reduce the risk of diabetes, cancer, Parkinson’s
and Alzheimer’s diseases, and to manage weight.

Certainly, all these incorporate the traditional
complete lifestyle of the people living in countries
like Spain, France, Italy, Greece, Cyprus, etc.




The Diet Of The Poor


The Mediterranean Diet is a very appetizing and
enjoyable way to eat.
Here is how to put it all together:

a)     Eat a lot of vegetables every day with your lunch
and dinner, but avoid potatoes.
If you have any with your meals, eat only sweet potatoes.
Preferably the vegetables should be all fresh, but frozen
are also acceptable.

b)     Eat only whole grain foods like, wheat products,
oats and brown rice with all your meals.

c)      Eat all kinds of nuts, especially almonds and seeds,
but avoid the ones that have been treated with salt.

d)     Eat extra virgin olive oil raw on your meals, and
cook with olive oil your daily foods.

e)     Use all herbs fresh and dried, as well as various spices,
in your every day cooking.

f)     Eat wild caught fish baked or grilled, two (2) to 
three (3) times a week.

g)     Replace all red meat with fresh organic or free 
range poultry like, chicken and turkey.

h)     Eat fresh organic or free range eggs, a minimum
of four (4) times a week.

i)      Eat legumes like, beans, peas, lentils and chickpeas
with one of your meals daily.

j)     Eat a minimum of two (2) fruits every day, one in your
breakfast and one as a snack.

k)     If you eat dairy at all, eat only low fat products on rare
occasions and in small quantities.

l)     Eat pure honey as a sweet and dried fruits,
when you want a treat.

m)   If you drink alcohol, limit it only to specific occasions.

n)    Drink plenty of liquids, including pure tea (if you do not
have a problem with caffeine) and plenty of herbal teas.
Avoid fru
it juices because they contain concentrated sugar.


Rocky Coast


Short And Sweet


According to scientific research the closer you follow
the Mediterranean diet the greater the health 
advantages you will enjoy.
It contains all the necessary nutrients required for
good health.

Clear all unhealthy temptations from your home, 
and adopt the new habit of following the Mediterranean
diet,  for prevention of all chronic serious diseases.

Also make certain you follow the Mediterranean
healthy lifestyle which includes the following:

1)     Enjoy your every day meals with your family.
2)     Take plenty of exercise by walking daily for a
minimum of thirty (30) minutes.
3)     Try to enjoy your life in general.
4)     Socialize with positive and healthy people.

Now it is time for you to introduce and establish
your new Mediterranean diet routine.







Images Of Change!





As I have mentioned previously, I was born in
Athens to a very considerate family.

My father always tried to provide us with good
nutritional foods and my mother always cooked
the healthiest recipes using only olive oil.

Those years, we all led a very healthy life, the
traditional way.
Although my personal circumstances are completely
different now in relation to the sixties and
seventies, I still maintain my Greek style eating
healthy habits and lifestyle.




The Mediterranean Approach


Mediterranean Diet is a modern nutritional advice
motivated by the traditional diets of Greece, Spain
and Southern Italy.

According to research, the classic Mediterranean
diet reduces the risk of heart disease by lowering
blood pressure, cholesterol and triglyceride levels.

It also decreases cancer and diabetes dangers as
well as overall mortality.
It is considered one of the most healthy diets to adopt.

Moreover, it includes the whole traditional
Mediterranean lifestyle such as:

a)  leisurely dining with family

b)  dining as an entertainment

c)  incorporating some physical activity


Actions Of Acceptance


Bowl Of Nuts



1)    Eat lots of fruits and vegetables during the day.

2)    Eat whole grain bread, pasta and rice.

3)    Eat a variety of fresh nuts, seeds and tahini.

4)    Cook with virgin olive oil and eat it raw
in salads and food.

5)    Use lots of herbs and spices on all foods.

6)    Eat fish two to three times a week (not fried).

7)    Eat poultry more often than red meat.

8)    Eat 0% or 2% fat content dairy products.

9)    Eat a fresh egg daily.

10)   Use fresh chopped tomato in all cooking sauces.

11)   Eat all pulses regularly.

12)   If you drink alcohol, drink only moderate amounts
of red wine.

13)   If you can have caffeine, drink boiled Greek coffee.


Cod ApplesMandarins S


Avoid or Limit:


a)  Processed foods.

b)  Saturated fats.

c)  Alcohol consumption.

d)  Too much sugar.


It has been found that 1% of all Greeks living in the island of
Ikaria live beyond the age of ninety, while this longevity  is
only 0.1% in other European countries.

Try to eat like a traditional Greek to reduce the risk
of most serious chronic diseases and early death.