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Step 1
Embarking on the Mediterranean diet has several distinctive components:* fresh fruit and vegetables, whole grains and fish are the main food groups * meat is not an integral part of the diet * olive oil represents the majority of the fat consumed. * red wine is consumed at meals times but is not normally used beyond the confines of the meal * walking is a significant part of regular daily activity.
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Step 2
Exercising tones the muscles, increases circulation and reduces stress. When it is combined with a diet that is high in protein, rich in fibre and low in saturated fat, the health benefits are significant. This balance of healthy food and exercise is the success formula for weight control. Toned, exercised muscles metabolise calories more quickly and more efficiently than weak or under-developed ones. Feeling healthy contributes to lowered stress levels which increases the quality of sleep at night.
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Step 3
Using Olive oil, which is a predominant characteristic of a Mediterranean diet, is a ‘good fat’. Rich in antioxidants and Vitamin E, olive oil is attributed with the prevention of colon cancer and the reduction in the incidence of heart disease. Olive oil can be used to braise fresh vegetables, brush the top of toasted whole-grain bread or add seasonings for preparing fish to be broiled.
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Step 4
Walking for a minimum of half an hour each day, eating a diet of vegetables, fruit, whole grains, fish, red wine and olive oil were 27 percent less likely to die during the five years than the people who did not follow this diet and exercise plan.
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Step 5
Combining daily exercise and incorporating Mediterranean style food into regular lifestyle habits will control weight and improve heart health.
