Putting Together a "Diet" Plan i.e. Lifestyle Change

Where does one start?  I mean, there's so much crap out there about diets and what to eat where do we actually get solid information.  I'll tell you --> THE HARVARD JOURNAL OF MEDICINE, that's where.  It's a reputable source, unlike those ridiculous pins from Pinterest.  In January 2009, the Harvard Women's Health Watch released a great article about diet and exercise guidelines that are based on ACTUAL RESEARCH FACTS.

Basically, long standing research shows that a Mediterranean diet is correlated to increased longevity, brain health, heart health, increased weight loss (compared to low-carb and low-fat diets), and decreased chances for development of Type II diabetes and cancer.  It's not the only good diet out there, but it's the longest studied diet and most easy to implement into our American food culture.

Why does it work?  Researchers admit they don't understand the full story, but can identify bits and pieces of reasoning.  One, monounsaturated fats (healthy fats) are anti-inflammatory and can stave off heart disease and so on.  Two, fiber slows digestion and keeps blood sugars under control (say goodbye to being hangry).  Three, plant compounds act on the cellular level to suppress the cellular mechanisms that cause cancer, immune problems, and advanced aging.  Plus, the Mediterranean diet excludes many foods known to cause health problems like refined carbs  and saturated fats (bad fats).

But what is a Mediterranean diet?  The basics are shown below in this awesomely modified food pyramid, that allows you to drink alcohol!

In addition, Harvard literally publishes the phrase "enjoy meals with others" suggesting that this diet is not about isolation and restriction.  Instead it's about vegetables.  Basically that's the secret of life.  Eat your damn vegetables (and whole fruits).  The "Divided Plate Diet," which the government now touts, is based on the Mediterranean diet.  Essentially, the gist is for a full meal, 1/2 your plate should be veggies, 1/4 whole grain, and 1/4 meat - snack on whole grains, whole fruits, dairy, nuts, etc.  Substitute in dairy and beans for meat where desired.

 

 

 TIPS!

1. Different colored veggies = different nutrients.

2. Whole fruits (yay fiber!), NOT juice (concentrated sugar).

3. Handfuls of nuts (go nuts for nuts...in moderation).

4. Carbs, we actually NEED THEM, but the whole grain kind.

5. Unsaturated fats (butter, whole dairy, red meat) = bad, unsaturated fats (olive oil, nuts, avocados) = good.

6. Spices and herbs make food more "exciting" (I feel cynical about this one) and can replace some salt.

7. Replace your red meats with legumes (peas, lentils, beans).

8. Wine is great (but in moderation, unfortunately).

9. Eat slower, be leisurely at meals, and understand that a car is not a dinner table.

10. And of course, exercise (at least 2 hours 30 minutes per week, minimum 10 minutes at a time).