Dr. Shields | 4. Guard Your Health: Seeing Your Success Through the Mediterranean Lifestyle | CHAZAQ

Welcome to guide your health series. We are going to talk a little bit about a diet, a certain type of diet which is not really a diet but researchers have researched this way of eating for decades and this way of eating has been followed by approximately 23 countries that border that surround the Mediterranean Sea. So I think I just gave it away. We are talking about the Mediterranean diet. Although it is not a diet, it is a lifestyle. It is a way of eating that has been practiced by millions and millions of people for decades. And it's been the most wellstudied way of eating in the world. As I mentioned, researchers have looked into this way of eating for decades. And I think the reason they may have that may have prompted them to look into this way of eating is because of the many many health benefits that have been associated with the medit medit Mediterranean way of eating. And I want to basically tell you some of the benefits but also to give you some of the guidelines of what the Mediterranean way of eating is like. Now it will vary somewhat from country to country because different countries have possibly different cultural uh standards, different guidelines to what they incorporate into Mediterranean and so on and so forth. But the common denominators from one country to the next are all there. And I'm going to give you the basic um guidelines that would make something uh more Mediterranean. So basically it's made up of whole foods. So in the Mediterranean way of eating there are no processed or refined foods. That's point number one. Um the next point is it is primarily plant-based. It's not a vegetarian diet. It's not a vegan diet. Uh but it is primarily plant-based. It's hard for me to give you an exact percentage. It might vary somewhat from country to country. But obviously animal protein is downplayed. And when animal protein, whether it be fish, chicken, or meat, is used, it's never the main uh main dish. It's always a side dish. It's a much smaller part of the meal. And I would say that the go-to animal protein in the Mediterranean way of eating would be fish. Um, and that has a lot to do with the Mediterranean Sea in these countries having access to to fish. Um, the next uh protein animal protein item that would be used in smaller amounts and less often than fish would be chicken. Um, and then what would be used least would be uh meat. Um, having said that, the primary protein after uh fish, the go-to protein after fish would be plant proteins. So, um, more often than not, you would find either fish or plant proteins making up the Mediterranean meal plans. What are some examples of plant proteins? Uh, legumes, uh, lentils, peas, beans, chickpeas, nuts, and seeds. Uh these are your plant-based proteins that are going to be uh either incorporated into meals or added to meals or used as a snack. So nuts could be used as a snack, would be a source of protein. Chickpeas can be put into a salad, that would be the source of protein. Um so those are uh a very important uh you know staple on the Mediterranean meal plan are the plant proteins. Uh and then you do have dairy products. Again, not heavily used, not the way we use them in in the more western typical western diets where people are eating cheese and pizza and yogurts and you know dairy constantly. But in the Mediterranean meal plan, it's primarily cultured uh dairy products, things like kafir, things like yogurt, um and feta cheese, things of that type, you know, uh they used more as a garnish, more to give foods or meals a little bit of a flavor, uh and so on. But it also will count as part of their protein source. So, so dairy does make up a smaller uh protein source in the Mediterranean meal plans and then um you do have eggs which are also used more moderately but that would be a protein source as well. Uh but again, it's more uh plant. It's more of a plantbased way of eating with a major emphasis on colorful fruits and vegetables, whole grains, healthy fats. Very important to know that the Mediterranean meal plan is not a lowfat meal plan. Uh, I would say approximately anywhere between 30 to maybe even 40% of the calories in the Mediterranean way of eating are coming from healthy oils and fats. Uh, what are some examples? avocado, olives, olive oil, nuts and seeds, and the oil or fats that are found in fish that those are the primary uh sources of fats and oils and they are used regularly in the Mediterranean way of eating. Um they also I also mentioned whole grains. So things like buckwheat, quinoa, brown rice, wild rice, sweet potatoes, you know, healthy starches in moderation are are a staple on the Mediterranean meal plan. I know some people are very confused about carbohydrates, and I know there are a lot of meal plans out there that um shun at any carbohydrate intake whatsoever. Um, I feel um a balanced the Mediterranean really represents probably the most balanced way of eating because it doesn't exclude any food group. Uh, making it more practical, more realistic, more sustainable, more affordable uh on many different levels. Uh, it could work as as a way of life. Uh, again, you can tweak the Mediterranean meal plan if for some reason somebody's allergic to dairy. Dairy doesn't have to be part of it. Um, so it can be adjusted to specific health needs or personal requirements or likes and dislikes that a person may have but I just wanted to give you the core principles today. Obviously beverages would be part of it too. I would say herbal teas, coffee, you know, green and black teas, um would be uh part of the of course water uh are going to be the primary type of Mediterranean type of beverages. And then herbs and seasonings and spices are a big part of it also. Uh and all of these kind of things have additional health benefits. of using oregano or garlic in your cooking or saffron or cinnamon or different spices and herbs which all have interesting health benefits on their own are also would also find their way into Mediterranean uh food preparation. Uh so that in a nutshell no pun intended is a is an overview of the Mediterranean uh way of eating. Uh again, some of the reported health advantages of this way of eating uh it's been shown to reduce the risk of heart disease, reduce the risk of diabetes, uh can help reduce the risk of certain cancers, reduces the risk of obesity, uh reduces the risk of dementia and Alzheimer's. These are all documented research and studies that have been going going on uh for for decades uh monitoring and and doing research with millions of people in numerous countries that follow uh this way of eating. So it's certainly something that would be important in in in guarding our