The Mediterranean Diet is one that has increased in popularity over the last couple of years. Many people have adopted the lifestyle, claiming it’s led to better health. And unlike some other trends, this one has staying power. It recommends food choices that are ideal for all people, whether or not they have a medical condition.

What is the Mediterranean Diet?

The Mediterranean Diet emphasizes heavy consumption of fruits and vegetables, whole grains, nuts, seeds, and seafood, light consumption of poultry and dairy, and restrictions on sugars, processed meats, refined grains, and other highly processed foods. To add flavor, it focuses on using herbs, spices, and olive oil over salt and butter.

The diet gets its name because it mimics the traditional cooking style of countries bordering the Mediterranean Sea. Fruits and vegetables are a large component of the Mediterranean Diet, modeled after residents of Greece, who eat an average of nine servings of fruit and veggies per day, along with very little red meat.

The diet doesn’t focus on restrictions. Rather, it encourages healthy choices, allowing adherents to experience the wonderful flavors of colorful foods. It also recommends enjoying meals with friends and family, exercise, and drinking red wine in moderation, if desired.

Health Benefits of the Mediterranean Diet

The diet not only sounds and tastes great; it has been proven to make a difference in the lives of many patients. It has been shown to reduce the risk of heart disease by lowering LDL or “bad” cholesterol. The delicious diet has also been shown to reduce the incidence of cancer as well as Parkinson’s and Alzheimer’s diseases.

The benefits also extend to other areas of health, including improving weight loss, controlling blood sugar levels, and reducing risk of depression.

At Neighbors Emergency Center, our goal is to encourage all of our patients to pursue healthy lives. Like us on Facebook for regular tips on how you can make good choices to look and feel better. For more health and fitness tips, be sure to visit us on our website, where you can find our blogs. We are proud to provide 24/7 emergency services to residents in Houston and beyond.

Roasted Cabbage with Almond Sesame Sauce & Herbs

Ingredients

• 1 head of green cabbage
• 2 tbs coconut oil, melted
• salt, pepper, granulated garlic
• 1/4 cup salted almond butter
• 1/4 cup water
• Juice of 1/2 a lemon
• 2 Tbs coconut aminos
• 2 tsp. sesame oil
• 1/4 cup fresh cilantro, chopped
• 1/4 cup fresh basil, chopped
• 1/4 cup mint, chopped
• 1/4 cup pistachio meats
• Lime wedges, for garnish

Jazz up your veggies with roasted cabbage.This recipe has a thai-inspired almond sauce that is mildly spicy for the perfect kick. It’s simple to make and topped off with fresh herbs and pistachio meat nuts. Don’t forget to spritz on some lime juice for even more flavor! View the full recipe here.

Crispy Chicken Skillet with Artichokes, Beets, Lemon & Olives

Ingredients

• 1 Tbs lard (or other cooking fat/oil)
• 1 onion, chopped
• 7 cloves of garlic, peeled and left whole
• 6 bone in, skin on chicken thighs
• Salt, pepper, granulated garlic (to taste– I tend to be pretty liberal with this dish)
• Zest from 1 lemon
• I cup chicken stock
• 1 candy cane beet, peeled and chopped (if you can’t find a candy cane beet, any beet will do)
• 6 artichoke hearts, chopped
• 1/3 cup pitted kalamata olives
• Juice of 1 lemon

What’s better than chicken? How about crispy chicken! The combination of the beets and the olives leaves a sweet and salty taste on your tongue. This dish takes about 30 minutes to prepare. Be sure to top the dish off by juicing a lemon over top! View the full recipe here.

Neighbors Emergency Center supports your start to a healthier lifestyle. Check our Facebook page to stay updated on what Neighbors is doing and new center openings. With our 24-hour emergency rooms throughout the Houston metro area, we can treat you quickly and effectively so you can get back to doing what you love.

The MIND Diet

Researchers have found that people who eat a diet rich in berries, leafy greens, and fish have a major decline in their risk for Alzheimer’s. The MIND diet consists of eating certain foods from 10 food groups:

• Green, leafy vegetables, like spinach and salad greens: at least six servings a week
• Other vegetables: at least one a day
• Nuts: five servings a week
• Berries: two or more servings a week
• Beans: at least three servings a week
• Whole Grains: three or more servings a day
• Fish: once a week
• Poultry (chicken or turkey): two times a week
• Olive Oil: use it as your main cooking oil
• Wine: one glass a day

You should avoid:

• Red meat: less than four servings a week
• Butter and margarine: less than a tablespoon daily
• Cheese: less than one serving a week
• Pastries and sweets: less than five servings a week
• Fried or fast food: less than one serving a week

Why it Works

One of the biggest findings from one study that was conducted was that people who strictly followed the MIND diet lowered their risk of Alzheimer’s disease by 54%.

Researchers also found that adults who partially followed the diet still decreased their risk of the disease by about 35%. Conversely, people who only followed the diet moderately had almost no drop in their risk for Alzheimer’s. Even if you don’t have a genetic risk for Alzheimer’s disease, scientists and nutritionists believe that eating a diet rich in whole foods instead of processed and genetically modified foods is still highly beneficial for your overall health. The MIND diet is a great way to get on the road to better health and possibly reduce your Alzheimer’s risk. In addition to following the MIND diet, you should get regular exercise and manage your stress levels to lower your risk even more.