Should You Try The Green Mediterranean Diet

There are so many different healthy diet options out there, it can be hard to determine which one to choose. The Green Mediterranean Diet is a newer eating plan getting attention recently. A new study published in the medical journal GUT showed very promising results by following the Green Mediterranean Diet. In this study, it was shown that non alcoholic fatty liver disease was decreased by half when folloiwng this diet protocol, incorporating exercise as well. In the medical jounal BMJ it was shown that those participants that followed the Green Mediterranean Diet reduced their visceral fat (abdominal fat that accumulates and encases internal organs such as the liver , kidneys and pancreas) by 14%, twice as much as those that consumed a standard Mediterranean diet, which did reduce visceral fat by 7%. and those consuming a regular healthy diet reduced visceral fat by 4.5%.  Some of the potential other benefits of The Green Mediterranean include: Reduced risk of disease such as heart disease and diabetes, depression and cognitive decline. The biggest difference between the two diets is the Green Mediterranean diet eliminates red meat and focuses on polyphenols. So what are the real difference between the standard Mediterranean diet and the Green Mediterranean diet?

The Green Mediterranean Diet:

• Has more structure and specific set calories, protein and specific foods to consume
• Does not allow any red meat or processed meats, focusing more on plant proteins
• Does not allow for alcohol
• Consume 6-8 walnuts a day
• 3-4 cups of green tea a day
• Mankai duckweed  ( a green plant from Southeast Asia that is high in polyphenols and protein) daily which can be put in a smoothie.
• Higher in polyphenols, organic compounds found in plants that play a vital role in health through the regulation of metabolism, weight, chronic disease and cell proliferation. The most specific being the walnuts, green tea and duckweed. Other sources of foods high in polyphenols include: olives, nuts, berries, artichokes, dark chocolate, spinach, flax mealand avocado.

The Standard Mediterranean Diet

• Allows red meat on occasion, fish and poultry
• Has no set calories, or protein
• Does not provide directives regarding specific foods
• Allows for red wine

The Green Mediterranean diet is a plant based diet including fruits, vegetables, nuts, legumes and whole grains. You can start slow if you are unable to go competely meat free. The most important thing to focus on are foods rich in polyphenols, especially walnuts, green tea and duckweed. A healthy lifestyle including exercise, good quality sleep and a healthy diet help to reduce risk of disease. What is significant about the Green Mediterranean diet is the loss of visceral fat. Everyone knows it cn be difficult to get rid of stubborn belly fat, and we cannot spot reduce, but this plan can possibly assist with the belly buldge as well as overall health. If you are still not sure what healthy eating plan is right for you, reach out to your physician or dietitian.

What To Do When You Want Healthy Hair

Everyone wants to have a luxurious head of hair, but there are numerous reasons why out hair thins or sheds. Pregnancy, hormones, diet, aging, stress, genetics, thyroid issues and hairstyle choices (tight ponytails) are the main reasons we have changes in our hair. The good news is there are things now available to help regrow hair and improve hair health. A new study published in Jama reviewed 30 studies and found that Viviscal, Nourkrin, Nutrafol, Lamdapil, Pantogar, Capsaicin and isoflavone, omega 3 and 6 with antioxidants, apple nutraceutical, total glucosides of paeony and compound glycyrrhizin tablets, zinc, tocotrienol, and pumpkin seed oil may offer a potential role for nutritional supplements in the treatment of hair loss. It is important to note that these supplements are not one size fits all and if you have significant hair loss, you should seek out a physician for supportive care. There are also foods that support the loss of hair due to their nutrient benefits such as protein, iron, Omega 3, zinc, silica, biotin and selenium:

• Cold water fish such as salmon, chia, flax, and walnuts: Loaded with Omega 3 fatty acid
• Oysters, yogurt, beans, almonds, whole grains and turkey: Some of the highest food sources of zinc
• Bananas, green beans, leafy greens, lentils and whole grains: Full of silica which can promote thicker hair
• Fortifies cereals, beans, nuts, animal protein and dark leafy greans: Great sources of iron
• Almonds, avocados, low fat cheese, peanuts and wheat bran: sources of biotin
• eggs, lean meats and poultry, nuts and seeds. peanuts. almonds, fish and shellfish, lower fat dairy products, beans, peas and lentils. brown, green or red or other lentils and fortified soy beverages, tofu, soybeans and other soy products are some of the best sources of protein
• Brazil nuts, yellowtail, shrimp, turkey and cottage cheese are great sources of selenium

If you don’t want to add a supplement to your hair growth routine, there are clearly ways to add powerhouse nutrients through food to your diet to improve your hair health.  It is also important to manage stress and pay attention to overall health. When in doubt about your hair health, reach out to a physician to make sure nothing else is going on like an underactive thyroid or a nutritional deficiency. It is especially important to reach out to your physician if the hair loss is sudden, hair falling out in clumps, bald patches or shedding with itching and/or burning. Know that there is always help and hope.

 

Recipe Summary

Total: 45 mins

Servings: 6

Ingredients

Ingredient Checklist

• 1 tablespoon extra-virgin olive oil 
   
• 1 large onion, diced 
   
• 1 large carrot, sliced
   
• 1 stalk celery, sliced
   
• 5 cloves garlic, (4 sliced and 1 whole), divided
   
• 1 sprig fresh thyme
   
• ¼ teaspoon crushed red pepper, or to taste
   
• 4 cups reduced-sodium chicken broth
   
• 1 15-ounce can diced tomatoes
   
• 5 cups chopped collard greens, or kale leaves (about 1 bunch), tough stems removed
   
• 1 15-ounce can black-eyed peas, rinsed
   
• 6 1/2-inch-thick slices baguette, preferably whole-grain, cut on the diagonal
   
• 6 tablespoons shredded Gruyère or Swiss cheese
   
• 2 slices cooked bacon, finely chopped
   

 

 

 

Directions

Instructions Checklist

• Step 1

  Heat oil in a Dutch oven over medium heat. Add onion, carrot and celery and cook, stirring, until just tender, 5 to 7 minutes. Add sliced garlic, thyme and crushed red pepper and cook, stirring, until fragrant, about 15 seconds. Increase heat to high and add broth, tomatoes and their juice. Bring to a boil, scraping up any browned bits. Stir in collard greens (or kale), reduce heat to maintain a simmer and cook, stirring occasionally, until the greens are tender, 5 to 10 minutes. Discard the thyme sprig. Stir in black-eyed peas; remove from the heat and cover.

• Step 2

  Position rack in upper third of oven; preheat broiler.

• Step 3

  Place baguette slices on a baking sheet and broil until lightly toasted, 2 to 4 minutes. Rub each bread slice with the remaining garlic clove. (Discard garlic.) Turn the slices over and top with cheese. Broil until the cheese is melted, 1 to 3 minutes. Serve the soup topped with the cheese toasts and bacon.