Can a Mediterranean Diet Cure the Blues?
Links Between Mediterranean Foods and Well-Being Found
Nov 6, 2009
Researchers at Spain’s University of Las Palmas de Gran Canaria and the University of Navarra have reportedly confirmed what many have suspected for years, following a Mediterranean diet really can decrease your risk of depression. The researchers were not able to pin down exactly why this seems to be the case, but they suspect that a diet rich in vegetables, fruits, whole grains, nuts, fish and "healthy" oils, like olive oil and grapeseed oil, over time tends to improve blood vessel function and reduces inflammation. This, they have hypothesized, contributes to a strong sense of well-being.
It doesn’t come as much of a surprise to chef and cookbook author, Marie-Annick Courtier.
"To improve your health, you need to take care of yourself and the first step is to respect your body by giving it the food that will benefit it the most," she explains.
In her new book, Cooking Well: Mediterranean Diet, (Hatherleigh Books, Distributed by Random House, 2009), Courtier – who is also a certified fitness nutritionist – details the basics of following a Mediterranean food style in the family kitchen:
Keep the Focus on Growing/Buying Fresh Foods
The best way to make sure you’re only putting pure food into you and your family’s system is to grow it yourself. Since that isn’t always possible, the next best strategy is to stick as much as possible with seasonal, local food that is, preferably, grown organically.
If your goal is to limit your exposure to chemical additives, growth hormones, pesticides, and other "non-food" additions to foods going into your body, look to buy from local stores and farmers’ markets where you can reliably "source" the stuff that going into your mouth.
Limiting additives and preservatives in your food decreases your chances of developing food allergies, sensitivities, inflammation, and even many diseases.
Everybody needs a certain amount of protein to be healthy, but getting too much of it from animal protein, like beef, lamb and pork, isn’t particularly good for you. While a Mediterranean does contain recipes that use meat, it is worth noting that the sheer amount of meat in a basic serving size is much less than the typical American serving. Instead, the emphasis in on the vegetables, whole grains and legumes, like beans and lentils, that are also rich in protein. Fish, rich in Omega-3 fatty acids, nuts and seeds are also key components of Mediterranean food – and these are better for you than red meat.
Use Non-Saturated Fat Oils
Obviously, the most famous of these oils in the Mediterranean diet is olive oil. There are some others that are also good to use because they impart great flavors to the food without pouring saturated fat into your bloodstream. These include grapeseed, flax, walnut, sesame seed, and fish oil. But, remember, oil of any kind is still a fat. Use sparingly – they are still high in calories.
Don’t Overcook Vegetables
Most Mediterranean dishes call for fruits and vegetables that are eaten either raw, dried or quickly steamed, parboiled or stir-fried. Typically, they are not seasoned or dressed with butter and salt – but rely more on lemon juice, vinaigrettes, light oils and herbs of all sorts for seasoning.
Whole Grains, Beans, and Legumes Rule!
The basis of many Mediterranean dishes are whole grains, like whole wheat, rice (try it brown), lentils, beans, bulgur, or barley or even corn (think polenta). These grains fill you up, give you great protein and many vital vitamins and minerals. Combined with lots of vegetables and small amounts of lean meat, fowl or seafood, they form the cornerstone of the cuisine.
