Mediterranean Diet - A Blueprint for Optimal Health

Magazine

The BEST WAY TO EAT • Unrestricted, intuitive and delicious, the Mediterranean diet makes getting healthy a breeze.The Healthiest Diet of All? • There’s even more research proving it’s the best way of eating, plus it’s gotten a cultural update that’s made it more accessible to everyone.Research Adds Up • There have been more than 180 trials studying the health impacts of following this way of eating. Here are a few of them.A Delicious Culinary Tour • Mediterranean Diet research usually focuses on the foods of Greece, Spain and Italy, but all the countries bordering the sun-dappled sea have a bounty of healthy, delicious foods.The Key to a Longer Life • Even in ancient times, people knew that what you put on your plate can ...help—or hurt—your brain and body in profound ways.why Is Processed Food so Bad for you? • Those calories may be “empty” but they’re far from benign.Live It Up • It’s not just about food. Residents of the Mediterranean and other regions where people live exceptionally long lives share some habits that play a major role in longevity.America’s Fittest CitiesThe Building Blocks for GOOD HEALTH • The foundation of this way of eating includes lots of fiber, healthy fats, vitamins, minerals and antioxidants.The Clutch Players • Rather than eliminating certain food groups or meticulously counting carbs or calories, focus on adding these MVPs to your daily menu.Wine About ThisThe PROs of going green • Shifting toward eating more plants doesn’t mean shortchanging your protein intake.Is ‘mock meat’ Better for you?4 ways to go Vegetarian • Dip your toe in and see how you function with more plants on board.8 SuperStar Foods • Kale, acai and blueberries are always topping “super” lists and they certainly deserve kudos, but let’s open up the field a bit. A Mediterranean-style, plant-based diet naturally boasts a deep lineup of nutrition heavy hitters that elevate your plate and health. Can’t face another kale salad? Tired of blueberry smoothies? Add these foods into your rotation and your heart, liver, gut, brain and more will thank you.The next superfood? • A fascinating new microgreen shows great promise.SAVOR EVERY BITE • There’s no deprivation on these plates—just good-for-you food and palate-pleasing flavors.make Over your Plate • Add more plants to the menu and your body will be healthier, your brain sharper and your taste buds clamoring for more.Stock your Cupboards • Besides fruits, vegetables, whole grains and beans (so many beans!), keep these foods on hand to take any dish to the next flavor level.The main Event • If you prefer meat, seafood or poultry to have a starring role at the table, try these delicious options.How to Choose Safe and Sustainable SeafoodPizza made Healthy • These Med-inspired rounds highlight veggies and flavor.Pass on the Cheese • Pizza may not seem like, well, pizza without the cheese. But if you need to nix dairy or are vegan, these plant-based homemade alternatives can give you that cheesy umami flavor you crave.Pasta Primer • Here’s everything you need to know to embrace this Mediterranean staple in a healthy way.Hold the gluten!3 Sauces to masterHow well Do you Know your noodles? • Sometimes it’s hard to keep the shapes straight. Match the pasta with the name.get cookingPin the Pasta on the Region • Certain areas of Italy are known for specific pastas and sauces.4 Pasta mistakes to Fix nowEasy grilling Recipes • It’s almost summer! Use this backyard flavor infuser to create tasty, healthy dishes.Bowl games... more