Here is a review of THE MEDITERRANEAN DIET authored by Marissa Cloutier, M.S., R.D., and Eve Adamson.
Marissa Cloutier, M.S., R.D., is a professor of biology and nutrition at Hillyer College, Hartford University. She has a Master’s of Science in human nutrition and metabolism from the University of Boston, and is a registered dietician as well. She has held positions as a nutritionist at Faulkner Hospital in Boston, and also at Physicians Weight Control Clinics Inc.
Eve Adamson, is New York Times bestselling author and freelance writer who has co-authored books with celebrities and professionals from various fields such as actress Elisabeth Rohm, cardiologist Dr. Susan Steinbaum, executive chef Melissa Kelly, fashion model Sarah Deanna, restaurant critic Bryan Miller and TV Star Bethenny Frankel among others. She holds a Master Of Fine Arts degree in creative writing from the University Of Florida and her areas of expertise include self-help, personal development, health and dieting etc.
The Mediterranean Diet has an Introduction and two parts. Part one has nine chapters and part two has all the recipes. All chapters have a very informative question and answer section at the end that attempts to answer any doubts or queries readers might have.
The introduction gives you a fair idea about how our concepts and beliefs around food have undergone huge changes as time has gone by. The practices gone by, prevalent ideas and upcoming trends, all are talked about. The knowledge that advances in science have bestowed upon us have made us aware about better eating choices.
Part:I is titled, The Benefits Of Eating Mediterranean, and has nine chapters. Chapter one, Mediterranean Magic, explains in detail, the evolution of the Mediterranean diet. The region that this particular cuisine comes out of is extremely varied, as it comprises of areas of France, Greece, Turkey, the middle east and some parts of Africa. This eventually leads to a diet of several facets, with some common features. You can choose from a wide variety of fruits and vegetables, whole grains, legumes, occasionally meat or chicken, and a bit cheese. It does indeed sound very different to the modern day eating habits. Famous researcher, Ancel Keys and his Seven Countries Study, catapulted the Mediterranean diet to the forefront for being a diet that promotes good health and longevity. Chapter two, A Recipe For Wellness, provides the key features of this way of eating which is very close to what many medical associations would advise to eat. The American Heart Association, The American Cancer Society, The United States Department Of Agriculture etc. are a few such institutions. The highlights of the Mediterranean eating plan are the focus on consumption of a wide variety of food items, a predominantly plant based eating pattern with animal protein being occasional features, low fat diary, depending on olive and canola oil for fat, lots of whole grain dishes and an abundance of fruits and vegetables and an unlimited array of spices to choose from. Olive Oil And Other Fats : What You Need To Know, the third chapter, breaks down the whole debate about fats and provides a detailed explanation about all the facts pertaining to it. There is a lot of research, information and studies out there with very different results. Some insist on putting no tabs on fat consumption, while other make it around 10-20 percent, while still others completely eliminate fat from their diet. All of them proclaiming the much coveted weight loss and heart health as the core result. As far as the Mediterranean diet is concerned, the main source of fats here is olive and canola oils along with some nuts and seeds. They are definitely a way better option than butter, high fat dairy and animal fat. Also a lot of times what people don’t realise is, that low fat or no fat does not mean low calorie. And fats as such provide fullness and satiety to any meal that cannot be replaced. Fats are essential for a lot of metabolic functions in our body. Hence it is not about their complete eradication from the diet, but choosing the healthier alternatives.
Chapter four, Vegetables: The Heart and Soul of the Traditional Mediterranean Diet, reiterates the indispensable role of vegetables in our diet. Traditional Mediterranean diet has always been bountiful in vegetables. They can be divided into a few categories. The cruciferous vegetables such as broccoli, brussel sprouts, cabbage, cauliflower, turnip etc., solanacae vegetables, such as tomato, eggplant, potato, etc., umbelliferous vegetables such as carrots, celery, parsnips, etc., cucurbitaceous vegetables such as pumpkins, zucchini, cucumbers, and various ,melons etc, and allium vegetables that include garlic, onions, shallots, chives and leeks etc. Being low in calories and high in fibre and water, vegetables are a powerhouse of essential nutrients, vitamins and minerals such as vitamin A, vitamin B, vitamin c, folate, calcium, potassium, magnesium, phytochemicals, beta carotene, lycopene, antioxidants, flavonoids, and many more yet to be discovered. A more vegetable oriented diet is inevitably, lower in calories, more variety, rich in fibre and other nutrients, and wholesome as compared to a more animal protein oriented diet. The Fruits Of Good Health, chapter five, is about the necessity of fruits in our diet. Even though everyone seems to be aware of their benefits, yet their consumption doesn’t match up to the recommended levels. Fruits are a great source of vitamins, minerals, carotenoids, flavonoids, and fibre. And instead of going for sugar and refined flour laden cookies, muffins, cakes, ice creams etc, fruit can a scrumptious and healthy dessert options. And there is a wide variety to choose from as well, crunchy apples, sweet melons, delicious peaches and nectarines, juicy oranges, colourful berries and so many more. Chapter six, The Grains, Legumes, Nuts And Seeds Of The Mediterranean, elucidates the benefits of including them in our diet. The traditional Mediterranean diet was based on abundance of whole grains and legumes with nuts and seeds thrown in for added flavour. Grains such as wheat, amaranth, barley, oats, quinoa, rice etc. when consumed with their skin on, are not just an excellent source of healthy carbohydrates but also provide a fair amount of fibre and host of vitamins and minerals that are incidentally present in the husk itself. Legumes and lentils such as chickpeas, fava beans, kidney beans, split peas, etc. are a great source of plant protein, along with providing slow digesting carbohydrates, fibre and vare rich in vitamins and minerals such as iron, selenium and magnesium. Nuts and seeds even though they are high in calories, are such an outstanding source of essential fatty acids, fibre and not to mention their delicious flavour. Regular consumption of raw and unsalted almonds, walnuts, pistachios, sunflower seeds, chia seeds, etc, has shown to lower the risk of heart disease and certain types of cancer and has also proven significant in long term weight maintenance.
Meat, Poultry, Fish, Dairy And Egg Consumption The Mediterranean Way, chapter seven in attempt to educate on the right way to include them in our diet. The current dietary system is too meat and dairy reliant, leading to several health issues cropping up. Meat, fish, eggs and dairy are supposed to accompany vegetable, whole grain and legume based dishes, not a main course in itself. They are indeed a source of protein, iron, zinc, etc. and hence can be a part of a healthy diet. But the right way to go about it is to firstly eat more fish, eggs and skinless poultry than red meat. When it comes to red meat choose leaner cuts and prepare them using little or no oil and make sure to add a lot of vegetables to the preparation in one way or the other. That way we get all their nutrition while maintaining a balance. Embracing The Mediterranean Lifestyle, chapter eight, is where the authors draw parallels between the modern day lifestyle and the traditional Mediterranean way of life. Today everything is so much fast paced and hurried that no one seems to have any time for things that truly matter, such as a peaceful meal, some time with family sans the telly, regular exercise, or even some quiet time to oneself. Modern day conveniences, along with reducing our time spent on doing chores, unwittingly has made us lazy, averse to physical exercise of any kind and more inclined to gorge on food. Exercise is even more important now than ever with rising obesity. Hence we have to make daily exercise in whichever form we can. Another key point is to be active throughout the day. We need to make an effort to consciously inculcate activity in our day to day life. Chapter nine, Losing Weight And Living Well On the Mediterranean Diet, rounds up the final points of the Mediterranean way of life and also how to use it to lose weight. There are two meal plans provided, one for weight loss and the second for weight maintenance. These are to give you an idea on how to proceed and you are free to improvise and change the program according to your own individual requirements. Instead of running after the latest fads and gimmicks, one should rather focus on adopting a better lifestyle, be more active, eradicate packaged and junk food items, and overall make an effort to lead a healthier, happier life.
Part Two is titled Recipes For Enjoying The Mediterranean Diet has an array of healthy recipes, from different parts of the world, to get you started. Appetisers, main courses, soups, stews, and desserts, you will find them all here.
The Mediterranean Diet, lays stress on overall nutritionally balanced diet, with nutrients from different sources, instead of relying on a few sources to fuel our body. The main focus is on including more whole grains, vegetables, legumes, nuts & seeds, fruits and lean animal protein in our diet. A welcome change from the current day trend of excessive animal protein refined and processed food intake. The only point to consider is the little more intake of carbohydrates. In our modern day life, it may not be feasible to include that much carbohydrate on a regular basis, especially in the absence of physical labour. Apart from that a nutritionally sound, varied and balanced diet that is in the game for the long haul.
Finally, we come to the crucial question. Does THE MEDITERRANEAN DIET work? Yes. Is, it safe and healthy? Yes. Is it a viable weight loss solution? Yes. Hence, I give it 7 stars out of 10.
Feel free to leave your comments or drop me a line with your questions, suggestions and ideas.
Cheers!!!
Sash
Fitness With Sash 