Enjoying the Mediterranean Diet in Celebration of Columbus Day

Posted on October 13, 2019 by Julia Valdez

When we think of Italian food and Chris Columbus, we think, Mediterranean diet!

Columbus Day

Columbus Day will be celebrated tomorrow, October 14th. It’s the commemoration of the day the famous Italian voyager and explorer Christopher Columbus set sail on an adventure. He left the shores of Spain on October 12, 1942 and thought he was traveling towards India, but discovered the Americas instead.

This sea voyage was financed by Spain, but Chris Columbus was actually Italian. On this holiday, his Italian heritage is celebrated. And what’s one of the best things about Italy?

Food!

Olive oil, mozzarella, Parmigiano-Reggiano cheese, Balsamic vinegar… the list can go on and on.

The Mediterrannean Diet

Many kinds of diet plans emerge nowadays due to people’s awareness of diseases that can either be encouraged or hindered by the things we eat. You probably know the adage, “You are what you eat,” but did you know that it had such a literal meaning?

Italians eat what we know as a Mediterranean diet. This diet plan is a combination of traditional cooking styles surrounding the Mediterranean Sea, a big part of which is Italian. The Mediterranean diet has no single definition, but here are some facts that can help you better understand this kind of diet:

Good Foods for Bad

The Mediterranean diet mainly focuses on swapping out “bad” foods and introducing “good” ones. Calorie counting is not an issue with this diet because it’s all about what you eat, not how much. Everything you consume is simply substituted with good foods.

One of the best things about this diet is that you never need to be hungry. You can simply make a choice to eat something healthy instead of something unhealthy. You don’t have to focus your energy on not eating enough to satisfy you.

And make no mistake – eating healthy is delicious! Once you commit to making the change, your body will adjust. You will also learn delicious ways to prepare time-honored foods without their unhealthy components.

Overall Health

Cardiovascular disease, which causes heart attacks, angina and strokes, is the leading cause of mortality worldwide. It is multifactorial but known to exist with increased levels of LDL and cholesterol in the body. A well-balanced diet, like the Mediterranean diet, paired with physical activity is a great formula to prevent this and similar diseases.

This diet has become one of the most common eating plans nowadays due to its proven benefits. The risk of coronary heart disease has been known to go down, for instance, when people start to follow this kind of diet. By substituting the meat in various dishes with such food products as vegan jerky, you get a heart-healthy meal every time.

The Mediterranean diet also embraces a large array of foods. It is more than just Greek and Italian cuisine. The recipes are moreover easy to make, which is not always true of heart-friendly meals.

Healthy Fats

The people of the Mediterranean region believe that the consumption of “good” fats protects against cardiovascular disease, cancer, metabolic syndrome, obesity, type 2 diabetes, dementia and Alzheimer’s disease.

Saturated fats and trans fats are not encouraged in the Mediterranean diet. Instead, healthy fats like olive oil form the basis of every meal. These types of healthy oils are known to lower total cholesterol counts, or low density lipoprotein (LDL) levels.

Olive oil is known to have monosaturated fats, which are considered good for the health. This golden liquid is the star of cooking in Italy and is also very healthy when used as is in salads and pasta recipes. The best olive oils come from Italy. Olive groves grow well in the climate and soil of Italy’s Mediterranean region. There is a tradition of picking olives by hand in Italy, which allows farmers to select the best fruit with minimal damage.

Canola oil is also known to be high in the Omega-3 fatty acid called alpha-linolenic acid (ALA). In fact, it’s second only to flaxseed oil, one of the healthiest oils around. ALA is particularly important to add into your diet because your body can’t make its own. Most varieties of Primal Spirit Foods’ vegan jerky are made with canola oil.

Other sources of healthy fats include different kinds of fish. Fatty fish like smoked kipper, sardines, mackerel, albacore, tuna, salmon, and lake trout are very rich in Omega-3. Omega-3 is good for the heart and reduces the risk of acquiring heart diseases as well. Fat intake must be balanced to include much more Omega-3 than Omega-6 intake.

Plant-Based

Fruits, nuts, vegetables, herbs, seeds, whole grains and beans (like the non-GMO soy used in Primal vegan jerky) are the foundation of a Mediterranean diet. Moderate amounts of seafood, dairy and milk products are also important. Occasionally, red meat can be consumed.

Alcohol

Wine is allowed in the Mediterranean diet. Red wine, however, is the wine of choice. Although it is by no means risk free, studies show that red wine intake reduces the risk of heart disease. Healthy consumption is two glasses per day for men and one for women.

Low Carb

The body needs carbohydrates to function properly. They give the body energy. However, if carbs are not used up by the body, they become fat. Carb-loading (eating mostly carbohydrates) is not ideal for people who live mostly sedentary lifestyles. Only those who are extremely active should be eating large amounts of carbohydrates.

Examples of low carb foods are: fish, eggs, green leafy vegetables, nuts, seeds, healthy oils (olive, grapeseed, coconut), fruits (blueberries, strawberries, apples) and unsweetened dairy products such as yogurt. Vegetables like sprouts and courgetti are also a great addition to the Mediterranean diet.

Low Sodium

The use of salt as a seasoning is not encouraged in the Mediterranean diet. Instead, a variety of herbs and spices are used to flavour dishes.

Final Thoughts

A great technique to be successful in this kind of diet is plan to plan your meals ahead of time. Download recipes from the internet for starters, then keep things exciting by creating your own variations. This will also help you keep a record of what you are eating so you can more easily avoid unhealthy choices.