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Quarterdeck News Letter

Improve your Health with the Delicious Mediterranean Lifestyle

The residents of the world's Mediterranean countries figured out a long time ago that good food is good for you.  They know that if they eat a well-prepared meal, blessed with fresh herbs, garlic, and olive oil and shared in a companiable setting, will be a lifelong asset.

Recent research has confirmed their instincts.  Here is a description, in a nutshell:

Plentiful fruits, vegetables, legumes and grains; olive oil as the principal fat; lean red meat consumed only a few times per month or somewhat more often in very small portions; low to moderate consumption of other foods from animal sources, such as dairy products (especially cheese and yogurt), fish and poultry; and moderate consumption of wine (primarily at meals).

Simple rules, delicious way of life.  Additionally, it is now widely accepted that the Mediterranean tenets of eating lead to decreased risk of coronary heart disease, stroke, cancer, diabetes, immune system disorders -- and more.

Of course, what you eat isn't the only important part of a healthful lifestyle.  Many other variables can affect general health.  Exercise, heredity, tobacco and alcohol abuse, and environmental pollutants also have an impact.

Fish, in its infinite variety, has a prominent role in the Mediterranean diet.  Fish -- with its low fat content, high protein, and adaptability to many cuisines -- lends itself to a smooth incorporation into the Mediterranean lifestyle.

Cooking fish tends to unnecessarily intimidate the home chef.  Fish preparation and cooking are quite simple and straightforward.  In this issue, we show you how to fillet a large, round fish such as a bass.  With a sharp knife, this process is actually quite easy.

Here is a list of the most important changes you can make in your life in order to align with the Mediterranean lifestyle:

  • Lower fat intake, using olive oil instead of saturated fats

  • Use bread, pasta, and grains for about one-half of calories

  • Eat lots of fresh fruits and vegetables

  • Use few whole-milk dairy products

  • Eat fish at least three times a week

  • Exercise regularly

  • Drink wine in moderation.

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Olive Oil Quick Facts

Olive oil has been the foundation of the Mediterranean diet for thousands of years.  Recent studies have shown that its physical characteristics and chemical composition have a very positive effect on the human metabolism. 

Olive oil is very high in monounsaturated fats and Vitamin E.  Vitamin E is an antioxidant.  Antioxidants fight damaging elements in the body that contribute to heart disease, cancer, and respiratory problems.

In the Mediterranean, 40% of daily calories come from olive oil.  Mortality rates from coronary heart disease and stroke are among the lowest in the world.

One of the most important lifestyle changes you can make is to use olive oil for most of the fat in your diet.

Tutti a tavola a mangaare!