Mediterranean to the Max!

An opinion/experience piece by one of our Dietitians

This blog comes with the facts and the fiction because, for 6 months of 2014, I lived the Mediterranean lifestyle, whilst travelling and living on the French Riviera. After reminiscing over my time on the Cote d’Azur, I have come to the conclusion that it’s true that in the Med, the tomatoes are riper and the people are richer.

The New England Journal of Medicine published a Spanish study which supported the benefits of the traditional Mediterranean Diet in reducing heart disease in a high risk population.  As in previous research into this diet, this study showed that eating fruit, vegetables, legumes, whole grains and fish, as well as liberal amounts of fat from olive oil and nuts, is associated with good health. Couple that with regular activity and sufficient rest or daily downtime and you have yourself a winning lifestyle.

Now you may argue that it is easy to list healthy foods but less so to actually use them regularly and allow them to become staple, daily choices. But I saw first-hand just how simple it actually is when the stores, markets and surroundings constantly keep you on track. Fresh produce is in abundance in the Mediterranean as are regular exercise groups up and down the promenade or at the numerous small parks.

• Fish: There is a variety to choose from – canned tuna (in oil), fresh fish, frozen fish, trout and anchovies. You name it, they eat it –at least once every 2 days.
• Fruit and vegetables: I would go as far as to say that these two ingredients are the cornerstone of this lifestyle. No meal is a meal without either fruit or vegetables – how many of us can say that for the way we currently eat? The abundance of fresh produce is an array of colour and usually from the market or market store. Fruit is added to salads and many vegetables are served raw as aperitifs or crudité with tapenade or humus dips.
• Rest and relaxation: It’s not often you see “rest” included in the “do’s” of a “diet” but repose is firmly part of the Mediterranean Lifestyle. Most shops close between midday and 2pm for a “siesta” where they recuperate for the long afternoon ahead – and then promptly close at 5pm or at a push, 6pm! It is essentially, part of the daily grind to take a 2 hour break and literally lock the door and relax or get tasks done so that evening time can be spent in respite.
• Activity: The word activity is chosen specifically in place of exercise, because it is not a chore when living in the Mediterranean, it is part of the lifestyle. Whether it is a daily cycle-commute, walk-commute (I’m talking 8km a day) or rise and shine yoga in the park, the trend is definitely two-fold: 1. Enjoy whatever activity you are doing (rollerblading, skateboarding etc) 2. Move in groups.
• Nuts/seeds and olive oil: Nuts and seeds are thrown into everything – whether roasted with veg, added to dips or to salads, these nutrient power-houses are a daily staple. And as for olive oil, the motto of less is more certainly does not apply. It is liberally drizzled over almost every dish served.

With droves of fad “diets” and quick weight-loss solutions bombarding us all daily, there is true reward in finding a way of life that is sustainable for the long term and will provide the best overall health. The principles of the Mediterranean Diet are at their core, in line with a balanced and viable long term lifestyle.

Use these 3 tips to keep your lifestyle Mediterranean even if you’re miles from the Med:

• Form a colleague walking group and take 15-20 minute walk-and-talk lunch breaks at the office
• Visits Markets on the weekends to stock up on fresh produce for the week
• Batch-cook Fishcakes using tinned Pilchards or Sardines & freeze them as an easy plan-B lunch or dinner option

References:

Estruch R., Ros E., Salas-Salvadó J., et al. (2013) Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. N Engl J Med; 368:1279-1290.

Burlingame B & Dernini S. (2011) Sustainable diets: the Mediterranean diet as an example. Public Health Nutrition: 14(12A), 2285–2287.

Bach-Faig A., Berry EM., Lairon D., et al. (2011) Mediterranean diet pyramid today. Science and cultural updates Public Health Nutrition: 14(12A), 2274–2284.