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Alice

Alice

Bring your health back to life

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Expertise
61
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About Me

I am training to become a certified Health Counselor in San Francisco, CA. My training includes more than one hundred dietary theories and a variety of practical lifestyle coaching methods.
I have a Masters in Psychology and a Masters in Neuroscience from Trinity College Dublin, Ireland. Combining psychology, neuroscience and health, I work with people to improve all aspects of mind and body based on their unique body, lifestyle, dietary preferences, and personal goals.

http://alice-galvin.healthcoach.integrativenutrition.com
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How I Stay Healthy

I try my best to practice what I preach by eating high quality real foods and keep sugar to a minimum. Popcorn and chocolate are my favorite treats. I love to go running around San Francisco and compete in half marathons once or twice a year. I also does yoga on occasion.... (more)

My Experience with Health Challenges

In college, I experienced drug induced lupus from an antibiotic I was taking. I didn't realize the antibiotic was causing the symptoms: aching muscles and joints, fatigue, loss of appetite an weight loss and small lesions that wouldn't heal, so I continued to take the medicine.

It wasn't until I did some in depth research through Pubmed and other journal sites that I came across the information about Drug induced lupus and was sure that was my diagnosis. I stopped the medication and my symptoms improved greatly in a matter of weeks but my immune system took at least 6 months too fully recover.

During the recovery time, I was still getting chronic infections that were requiring medications to treat. I researched a lot about foods I should eat or avoid to help rebuild my system and get back to my normal healthy self. The changes I made helped my body rebuild and heal itself without taking any relying on medications. Medicines have their place and should be used when needed but I fully believe that diet and what we put in our bodies should be the first line treatment for Health Challenges.
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  • The Gerson Institute.
Healing your body with Gerson Therapy. Retrieved on July 14, 2010 from http://
  • “Food for the Gerson Diet (pdf),” Gerson Institute. Healing with Nature, accessed November 3, 2011, http://www.gerson.org/pdfs/FoodsForTheGersonDiet.pdf
  • Alternative Cancer Care. “Cancer Diet: The Gerson Therapy Program,” AlternativeCancerCare.com, accessed November 5, 2011, http://www.alternative-cancer-care.com/Gerson_Therapy.html.
  • The Gerson Institute. “Gerson Therapy,” Gerson Institute. Healing with Nature, Accessed November 3, 2011, http://gerson.org/GersonTherapy/gersontherapy.htm
... (more)

The Gerson diet starts with an initial 6-12 week intense nutritional overhaul focused on increasing vitamins, minerals, enzymes and high quality nutrients from fruit and vegetable juices while limiting sodium, fat and animal products. Generally, about 13 juice drinks from fresh, organic, raw vegetables and fruits are consumed each day. The Gerson institute suggests using a two- stage juicer with a separate grinder and hydraulic press. Along with the 13 juices, 3 whole food meals of more fruits, vegetables and some whole grains are also incorporated into each day.

The Gerson diet also is customized for each individual patient depending on how they heal and what works best for their system. Specific foods will be ‘off limits’ for different people at varying times in their treatment and recovery. For all persons on the Gerson Therapy, all packaged, frozen, and highly processed foods are completely prohibited. These foods are thought to promote illness and reduce immune strength.

Drinking water

The Gerson therapy suggests patients avoid drinking water as it may dilute stomach acid and prevent the proper absorption of nutrients. The 13 juice drinks per day are thought to contain enough fluid to keep the body hydrated.

Supplements Suggested on the Gerson Diet

  • potassium
  • coenzyme Q10 injected with vitamin B12
  • vitamin A
  • vitamin C
  • vitamin B3
  • Lugol's Solution (potassium iodine, iodine, and water)
  • flaxseed oil
  • pancreatic enzymes
  • pepsin

Foods To Eat on the Gerson Diet:

(List from www.gerson.org)

  • Asparagus
  • Mangoes
  • Apples
  • Melons
  • Apricots
  • Oatmeal
  • Artichoke
  • Onions
  • Arugula
  • Beets and tops
  • Oranges*
  • Parsley and parsley root
  • Broccoli
  • Peaches
  • Brown sugar
  • Pears
  • Horseradish (grated, not bottled)
  • Pepper, green and red Bell pepper
  • Cabbage, red & leaves (smaller
  • Plums
  • quantities–gas producing)
  • Potatoes
  • Radishes (not the leaves)
  • Carrots
  • Cauliflower
  • Raw fruit
  • Celery Knob or stalks
  • Rhubarb
  • Rice brown (if allowed)
  • Chards, all kinds
  • Romaine
  • Cherries
  • Rye bread (unsalted, non-fat)
  • Chicory
  • Spices (small amounts only): allspice, anise, bay leaves,
  • Chives
  • Cilantro
  • Coriander, dill, fennel, mace, marjoram, rosemary, sage,
  • saffron, tarragon, thyme, sorrel, summer savory.
  • Corn (ONLY if allowed by physician)
  • Spinach (cooked only)
  • Currants
  • Squash
  • Eggplant
  • Sweet potatoes
  • Endives
  • Escarole
  • Swiss chard
  • Flax oil (organic, not high lignan)
  • Tangerines
  • Fruit dried unsulphured as raisins,
  • Tomatoes
  • peaches, dates, figs, apricots and prunes (stewed or pre-soaked only)
  • Vegetables (except mushrooms, leaves of: carrots,
  • radishes, spinach and mustard green)
  • Fruits fresh (except all berries and pineapple)
  • Vinegar (wine or cider)
  • Garlic
  • Grapefruit*
  • Watercress
  • Grapes
  • Yams
  • Green beans
  • Yogurt, non-fat, organic Horizon, Brown Cow, 7 Stars
  • Honey
  • (after the sixth week on the Gerson Therapy
  • Juices, freshly pressed, as prescribed
  • or as allowed by the physician)
  • Kale
  • Leeks
  • Lemons* * Patients with collagen related illnesses must avoid citrus juices and fruits. For all others, citrus juice is optional. Only one citrus juice a day is allowed and may be replaced for a carrot and apple juice.

Food to eat Occasionally on the Gerson Diet:

  • Breads made from whole rye – 1‐2 slices a day (if all of the foods are eaten first)
  • Sweeteners: maple syrup (grade B) or honey or unrefined blackstrap molasses may be used at 1‐2 teaspoons a day maximum.
  • Brown or wild rice – once a week
  • Yams and sweet potatoes – once a week
  • Banana – ½ a week
  • Organic popcorn – a holiday treat only

Foods not allowed on the Gerson Diet

  • Alcohol
  • Ice cream
  • Animal fats
  • Legume-based food products
  • Avocados
  • Manufactured (processed) foods
  • Baking soda
  • Margarine or oil based spreads
  • Berries
  • Meats
  • Bicarbonate of soda in food, toothpaste or gargle
  • Mushrooms
  • Black tea and other non-herbal teas
  • Mustard Bottled
  • Nut butters and any other source of dietary fats
  • Butter
  • Nuts and seeds
  • Cake
  • Oils and fats, and any foods that contain them. This includes corn oil, olive oil, canola oil, vegetable oil except flaxseed oil, as specifically prescribed
  • Candy
  • Cheese
  • Pineapples
  • Chocolate
  • Preserved; refined, salted, smoked, and sulfured foods
  • Cocoa
  • Protein powders or supplements, including barley or Coconuts algae based powders
  • Coffee as a regular beverage
  • Proteins and high-protein foods
  • Commercial beverages
  • Salt, table salt, sea salt, celery salt,
  • Creamvegetable salt, Bragg Aminos, Cream and other dairy fatstamari, soy sauce, “lite salt” or salt substitutes
  • Cucumbers
  • Seafood, and other animals
  • Epson salts, sodium-based baking powders, Soy and soy products and anything with “sodium” in its nameSpices, pepper, paprika, basil and oregano
  • Fluorine in toothpaste
  • Spinach (raw) (allowed cooked only)
  • Frozen foods
  • Sprouted alfalfa and other bean or seed sprouts
  • Hydrogenated or partially hydrogenated oils’
  • White flour
  • Olean, Olestra or other “fat substitutes”
  • White sugar
... (more)

The Gerson diet starts with an initial 6-12 week intense nutritional overhaul focused on increasing vitamins, minerals, enzymes and high quality nutrients from fruit and vegetable juices while limiting sodium, fat and animal products. Generally, about 13 juice drinks from fresh, organic, raw vegetables and fruits are consumed each day. The Gerson institute suggests using a two- stage juicer with a separate grinder and hydraulic press. Along with the 13 juices, 3 whole food meals of more fruits, vegetables and some whole grains are also incorporated into each day.

The Gerson diet also is customized for each individual patient depending on how they heal and what works best for their system. Specific foods will be ‘off limits’ for different people at varying times in their treatment and recovery. For all persons on the Gerson Therapy, all packaged, frozen, and highly processed foods are completely prohibited. These foods are thought to promote illness and reduce immune strength.

Drinking water

The Gerson therapy suggests patients avoid drinking water as it may dilute stomach acid and prevent the proper absorption of nutrients. The 13 juice drinks per day are thought to contain enough fluid to keep the body hydrated.

Supplements Suggested on the Gerson Diet

  • potassium
  • coenzyme Q10 injected with vitamin B12
  • vitamin A
  • vitamin C
  • vitamin B3
  • Lugol's Solution (potassium iodine, iodine, and water)
  • flaxseed oil
  • pancreatic enzymes
  • pepsin

Foods To Eat on the Gerson Diet:

(List from www.gerson.org)

  • Asparagus
  • Mangoes
  • Apples
  • Melons
  • Apricots
  • Oatmeal
  • Artichoke
  • Onions
  • Arugula
  • Beets and tops
  • Oranges*
  • Parsley and parsley root
  • Broccoli
  • Peaches
  • Brown sugar
  • Pears
  • Horseradish (grated, not bottled)
  • Pepper, green and red Bell pepper
  • Cabbage, red & leaves (smaller
  • Plums
  • quantities–gas producing)
  • Potatoes
  • Radishes (not the leaves)
  • Carrots
  • Cauliflower
  • Raw fruit
  • Celery Knob or stalks
  • Rhubarb
  • Rice brown (if allowed)
  • Chards, all kinds
  • Romaine
  • Cherries
  • Rye bread (unsalted, non-fat)
  • Chicory
  • Spices (small amounts only): allspice, anise, bay leaves,
  • Chives
  • Cilantro
  • Coriander, dill, fennel, mace, marjoram, rosemary, sage,
  • saffron, tarragon, thyme, sorrel, summer savory.
  • Corn (ONLY if allowed by physician)
  • Spinach (cooked only)
  • Currants
  • Squash
  • Eggplant
  • Sweet potatoes
  • Endives
  • Escarole
  • Swiss chard
  • Flax oil (organic, not high lignan)
  • Tangerines
  • Fruit dried unsulphured as raisins,
  • Tomatoes
  • peaches, dates, figs, apricots and prunes (stewed or pre-soaked only)
  • Vegetables (except mushrooms, leaves of: carrots,
  • radishes, spinach and mustard green)
  • Fruits fresh (except all berries and pineapple)
  • Vinegar (wine or cider)
  • Garlic
  • Grapefruit*
  • Watercress
  • Grapes
  • Yams
  • Green beans
  • Yogurt, non-fat, organic Horizon, Brown Cow, 7 Stars
  • Honey
  • (after the sixth week on the Gerson Therapy
  • Juices, freshly pressed, as prescribed
  • or as allowed by the physician)
  • Kale
  • Leeks
  • Lemons* * Patients with collagen related illnesses must avoid citrus juices and fruits. For all others, citrus juice is optional. Only one citrus juice a day is allowed and may be replaced for a carrot and apple juice.

Food to eat Occasionally on the Gerson Diet:

  • Breads made from whole rye – 1‐2 slices a day (if all of the foods are eaten first)
  • Sweeteners: maple syrup (grade B) or honey or unrefined blackstrap molasses may be used at 1‐2 teaspoons a day maximum.
  • Brown or wild rice – once a week
  • Yams and sweet potatoes – once a week
  • Banana – ½ a week
  • Organic popcorn – a holiday treat only

Foods not allowed on the Gerson Diet

  • Alcohol
  • Ice cream
  • Animal fats
  • Legume-based food products
  • Avocados
  • Manufactured (processed) foods
  • Baking soda
  • Margarine or oil based spreads
  • Berries
  • Meats
  • Bicarbonate of soda in food, toothpaste or gargle
  • Mushrooms
  • Black tea and other non-herbal teas
  • Mustard Bottled
  • Nut butters and any other source of dietary fats
  • Butter
  • Nuts and seeds
  • Cake
  • Oils and fats, and any foods that contain them. This includes corn oil, olive oil, canola oil, vegetable oil except flaxseed oil, as specifically prescribed
  • Candy
  • Cheese
  • Pineapples
  • Chocolate
  • Preserved; refined, salted, smoked, and sulfured foods
  • Cocoa
  • Protein powders or supplements, including barley or Coconuts algae based powders
  • Coffee as a regular beverage
  • Proteins and high-protein foods
  • Commercial beverages
  • Salt, table salt, sea salt, celery salt,
  • Creamvegetable salt, Bragg Aminos, Cream and other dairy fatstamari, soy sauce, “lite salt” or salt substitutes
  • Cucumbers
  • Seafood, and other animals
  • Epson salts, sodium-based baking powders, Soy and soy products and anything with “sodium” in its nameSpices, pepper, paprika, basil and oregano
  • Fluorine in toothpaste
  • Spinach (raw) (allowed cooked only)
  • Frozen foods
  • Sprouted alfalfa and other bean or seed sprouts
  • Hydrogenated or partially hydrogenated oils’
  • White flour
  • Olean, Olestra or other “fat substitutes”
  • White sugar
... (more)
Edited Gerson Diet Overview: Overview 7 years ago

The Gerson Institute gives an overview of the Gerson Diet by stating that it "seeks to regenerate the body to health, supporting each important metabolic requirement by flooding the body with nutrients from almost 20 pounds of organically grown fruits and vegetables daily. Most is used to make fresh raw juice, one glass every hour, 13 times per day. Raw and cooked solid foods are generously consumed. Oxygenation is usually more than doubled, as oxygen deficiency in the blood contributes to many degenerative diseases. The metabolism is also stimulated through the addition of thyroid, potassium and other supplements, and by avoiding heavy animal fats, excess protein, sodium and other toxins."1 Therapy Diet was developed by Dr. Max Gerson, M.D., in the 1920’s as a treatment option for cancer and other chronic diseases. The Gerson Therapy is said to activates the body’s natural defenses to heal itself from infection and cancer by inundating the body with high quantities of nutrients from fresh fruit and vegetables. Most of this is consumed in juice form with patients drinking 13 glasses of fruit and vegetable juice daily. This is thought to increase oxygen within the body and boost the immune system to fight against disease. Gerson Therapy stresses the importance of consuming foods that are organically or biologically grown. Max Gerson said "Stay close to nature and its eternal laws will protect you." He considered that degenerative diseases were brought on by toxic, degraded food, water and air.

Other important aspects of the Gerson Therapy include detoxification by coffee enemas and supplements to correct nutritional deficiencies.

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Shared experience with Anti-inflammatory Diet 7 years ago

As a Health Counselor, I have used the basic guidelines of an Anti-Inflammatory diet to make suggestions for healthy changes to a diet. The general concept behind the Anti-inflammatory diet, lots of veggies, fruits, whole grains, and reducing sugars, processed foods and meats, can really help any person dealing with health issues or even who just need a 'healthy living' make-over. This diet works for everyone and in the coming years, more and more research will show the magnitude of health benefits for all who follow it.

As a Health Counselor, I have used the basic guidelines of an Anti-Inflammatory diet to make suggestions for healthy changes to a diet. The general concept behind the Anti-inflammatory diet, lots of...

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Cleveland Clinic. “Inflammation, what you need to know,” ClevelandClinic.org, accessed September 11, 2011, http://my.clevelandclinic.org/symptoms/inflammation/hicinflammationwhatyouneedtoknow.aspx

Dr. Andrew Weil. “Anti-Inflammatory Diet Tips,” Drweil.com, September 03, 2011, http://www.drweil.com/drw/u/ART02012/anti-inflammatory-diet

Laurel House. “The Anti-Inflammatory Diet: Eat to Heal (and Lose Weight)” PlanetGreen.com, May 19, 2011, http://planetgreen.discovery.com/food-health/the-anti-inflammatory-diet.html

Level1Diet. “The Anti-Inflammatory Diet: Anti Inflammatory Foods to Eat & Avoid, Supplements to Take & How Much to Exercise:,” Level1diet.com, September 3, 2011, http://www.level1diet.com/

Melissa Breyer. “Anti-Inflammatory Diet 101,” Care2.com, May 31, 2011, http://www.care2.com/greenliving/anti-inflammatory-diet-101.html

Shereen Jegtvig,. “Reduce Inflammation With Anti-inflammatory Foods,” About.com, August 27, 2011, http://nutrition.about.com/od/dietsformedicaldisorders/a/antiinflamfood.htm

Webmd. “The benefits of an Anti-Inflammatory Diet,” CBSNews Healthwatch, September 12, 2008, http://www.cbsnews.com/stories/2008/09/12/health/webmd/main4443788.shtml

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An anti-inflammatory diet is suggested to reduce inflammation you have in the body. Inflammation is thought to be the underlying cause of many chronic conditions and diseases such as heart disease, chronic pain, arthritis and Alzheimer's. The overall eating plan of an anti-inflammatory diet is a healthy variety of fruits, vegetables, wholes grains, legumes and spices while reducing red meat, saturated and trans fats, and refined carbohydrates.

Inflammation is the bodies immune response to injury or foreign and harmful substances. Outwards signs that you can see and feel are more commonly thought of when you think of inflammation such as being stung by a bee, the area becomes red, swollen, and sore before it heals. This is the body’s immune cells, white blood cells, responding to the bee sting and trying to heal it from the inside out. This kind of acute response, is the bodies way of protecting and healing itself. We rely on our immune system to protect us but in some cases, chronic inflammation due to the consumptions of certain unhealthy foods can lead to health problems in the future. The inflammatory diet suggests that the foods we eat can either elicit or reduce the amount of immune response inflammation we have within our bodies. We may be unaware of internal inflammation but chronic inflammation may lead to conditions such as heart disease, high blood pressure, Alzheimer's or even cancer. Depending on the foods you eat, your inflammatory response will either work to reduce unnecessary inflammation or increase it.

Dr. Barry Sears, author of the Zone Diet, calls inflammation a silent epidemic that triggers chronic diseases over the years. "You could feel fine but have high levels of inflammation," he warns [ The Zone Diet]1] as well as the [Mediterranean style diet are both similar to the Anti-inflammatory diet. All share similar food suggestions and suggested restrictions and most likely have similar health benefits of reduced inflammation as well as reduced rates of disease.

The anti-inflammatory diet consists of eating lots of vegetables (all kinds), fruits, and legumes. These plant foods contain phytochemicals that may be a key factor in helping reduce inflammation. Including protein rich foods from sources like beans, whole grains, fish and natural yogurt is also part of the diet while reducing red meat and full fat dairy products. A variety of herbs and spices (see below) are also recommended as they have natural anti-inflammatory properties and can help add additional support in reducing inflammation as well as wonderful flavor to all your meals.

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Food to eat on an anti-inflammatory diet include vegetables, fruits, whole grains, nuts, seeds, fish, and spices. Here are a few of the foods typically eaten on an anti-inflammatory diet:

  • Lots of vegetables such as: o Leafy greens (spinach, brocolli, kale, collard greens),Onions, Garlic, Cauliflower, Cabbage, radishes, Asparagus, most all other vegetables
  • Fruits such as: Blueberries Strawberries, Pomogranate Watermelon, Apples, Pears, Mango
  • Beans, nuts and seeds such as: Black beans,Kidney bean,Chick peas, Walnuts, Almonds,Chia seeds, Sesame seeds
  • Water can help reduce toxins
  • Omega-3 fatty acids from fish or fish oil supplements and walnuts.
  • Whole grains such as brown rice and quinoa.
  • Anti-inflammatory spices. Ginger, Turmeric, Black Pepper, Cinnamon, Rosemary, Basil, Cardamon, Chives, Cilantro, Cloves, Garlic, Parsley
  • Limit red meat and full-fat dairy foods, increase lean protein and plant-protein like beans.

Foods to reduce in an anti-inflammatory diet

  • All refined foods and processed foods, especially processed meats.
  • Saturated and trans fats.
  • Refined carbohydrates such as white pasta and white rice
... (more)

An anti-inflammatory diet is suggested to reduce inflammation you have in the body. Inflammation is thought to be the underlying cause of many chronic conditions and diseases such as heart disease, chronic pain, arthritis and Alzheimer's. The overall eating plan of an anti-inflammatory diet is a healthy variety of fruits, vegetables, wholes grains, legumes and spices while reducing red meat, saturated and trans fats, and refined carbohydrates.

Inflammation is the bodies immune response to injury or foreign and harmful substances. Outwards signs that you can see and feel are more commonly thought of when you think of inflammation such as being stung by a bee, the area becomes red, swollen, and sore before it heals. This is the body’s immune cells, white blood cells, responding to the bee sting and trying to heal it from the inside out. This kind of acute response, is the bodies way of protecting and healing itself. We rely on our immune system to protect us but in some cases, chronic inflammation due to the consumptions of certain unhealthy foods can lead to health problems in the future. The inflammatory diet suggests that the foods we eat can either elicit or reduce the amount of immune response inflammation we have within our bodies. We may be unaware of internal inflammation but chronic inflammation may lead to conditions such as heart disease, high blood pressure, Alzheimer's or even cancer. Depending on the foods you eat, your inflammatory response will either work to reduce unnecessary inflammation or increase it.

Dr. Barry Sears, author of the Zone Diet, calls inflammation a silent epidemic that triggers chronic diseases over the years. "You could feel fine but have high levels of inflammation," he warns [ The Zone Diet]1] as well as the [Mediterranean style diet are both similar to the Anti-inflammatory diet. All share similar food suggestions and suggested restrictions and most likely have similar health benefits of reduced inflammation as well as reduced rates of disease.

The anti-inflammatory diet consists of eating lots of vegetables (all kinds), fruits, and legumes. These plant foods contain phytochemicals that may be a key factor in helping reduce inflammation. Including protein rich foods from sources like beans, whole grains, fish and natural yogurt is also part of the diet while reducing red meat and full fat dairy products. A variety of herbs and spices (see below) are also recommended as they have natural anti-inflammatory properties and can help add additional support in reducing inflammation as well as wonderful flavor to all your meals.

... (more)

Benefits

  • Reduces risk of Heart Disease
  • Full of antioxidants, vitamins and minerals
  • Lowers your blood pressure and “bad” cholesterol levels
  • Helps maintain a healthy weight
  • Reduces risk of many cancers
  • Protects from developing type 2 diabetes
  • Has anti-inflammatory properties and defends you from chronic diseases

There has been some research to show the Mediterranean diet can reduce the risk of heart disease. It is also believed to reduce the risk of overall and cardiovascular mortality, incidence of cancer and cancer mortality, and a reduce incidence of Parkinson's and Alzheimer's diseases. The Mediterranean diet has been associated with a lower level LDL cholesterol — the "bad" cholesterol that's more likely to cause plaque build up in your arteries. This is possibly because of the reduced amounts of ‘bad’ saturated and transfats that are found in foods like butter, red meat, fast food and processed foods while stil consuming moderate amounts of ‘good’ monounsaturated fats and polyunsaturated fats such that are found in nuts, olive and canola oils, avocados, and fish.

Fish is an important part of the Mediterranean diet and includes mackerel, trout, sardines, tuna and salmon. These are the best sources of the healthy fats,Omega-3 fatty acids. Omega-3s can lower triglycerides, decrease blood clotting, are associated with decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure. This can reduce your risk for heart disease and stroke.

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Mayo Clinic. “Mediterranean diet: Choose this heart-healthy diet option,”www.mayoclinic.com, August 20, 2011, http://www.mayoclinic.com/health/mediterranean-diet/CL00011

Mediterranean Book. "The Mediterranean Diet” Mediterranean Book, August 18, 2011, http://www.mediterraneanbook.com/the-mediterranean-diet.

MediterraneanDiet.gr. “the Mediterranean Diet and Food,” Mediterraneandiet.gr, May 25, 2011, http://www.mediterraneandiet.gr/index.html

Alessia . “Basic Guidelines to the Mediterranean Diet,” Best Mediterranean Diet Online, August 20, 2011, http://www.bestmediterraneandietonline.com/mediterranean-diet/basic-guidelines-of-the-mediterranean-diet.html/

Oldways. “Mediterranean Food Alliance ,” Oldways, August 20, 2011, http://www.oldwayspt.org/mediterranean-foods-alliance-mfa

The Mediterranean Food Diet Pyramid. “Mediterranean Food Diet Pyramid,” July 30, 2011, http://www.safe-and-easy-weightloss.com/MedDietPyramid.htm

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The Mediterranean diet is based on the traditional foods eaten in Mediterranean region near Spain, Italy and Greece. The Mediterranean diet is considered to be one of the healthiest way of eating and possibly has many health benefits. The basic diet includes fruits, vegetables, fish and whole grains, and limit unhealthy fats while promoting the use of healthy fats such as olive oil, fish and nuts. The diet suggests eating 3 main meals (Breakfast, Lunch, Dinner) and two small snacks throughout the day. This style of eating throughout the day can help to maintain stable blood sugar and reduce risk of becoming hungry and overeating at the next meal. The proportions of meals can vary but a suggested ratio is 20% proteins, 30% Fats and 50% Carbohydrates.

link text
Created by www.oldwayspt.org

In line with many healthy diets, the Mediterranean encourages not just healthy eating, but a full healthy lifestyle that includes exercise and social relationships. Proponents of the diet suggest that it is one of the most healthy diet and lifestyle guidelines in the world and can offer numerous benefits such as reducing your risk for many diseases, keeping your brain healthy, maintaining a healthy weight, increasing your energy, giving you good skin, hair and nails and adding years onto your life.

Basic Guidelines to the Mediterranean Diet:

  • Lots of Vegetables and Fruits (7-10 servings a day)
  • Whole grains ( minimally processed oats, quinoa, whole wheat, rice )
  • Fish and poultry
  • Legumes and nuts (nuts are high in calories and should be eaten in moderation. A handful a day is plenty )
  • Low fat dairy ( 1-2 servings a day )
  • Healthy fats such as olive oil and canola oil while reducing saturated fats like butter
  • A wide variety of herbs and spices flavor foods while reducing salt
  • Limiting red meat ( few times a month)
  • Buy foods that are minimally processed and in season
  • Red wine in moderation (optional)
  • Limit sugary, processed and high fat foods
  • Get plenty of exercise
  • Enjoy meals with family and savor the foods you are eating
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