Αρχική World News The Mediterranean Diet

The Mediterranean Diet

The Mediterranean diet is a predominately plant based diet that accents omega 3 rich fish sources and whole foods that are minimally processed. Olives and avocado contribute to the rich source of monounsaturated fats that prevent inflammation, the pathway that leads to many chronic diseases including cancer. Did you know that the origins of the Mediterranean diet include 12 different countries? At least 2 regions in the Blue Zones are of Mediterranean origin. The Blue zones are five regions across the globe that are hot spots of longevity based on their healthy diets and lifestyles. Want to live to be 100 years with an excellent quality of life? How can you incorporate these lifestyles into your daily living?

The three pillars of the Mediterranean lifestyle are:

·         Choose whole plant-based foods.

·         Exercise a minimum of 30 minutes most days of the week.

·         Connect and become mindful with your food source. Are you eating in season? Can you imagine your food growing in the earth? Find a peaceful place to eat your meals. If you can, share meals with family and friends.

The Mediterranean diet appears to impart its benefits by including whole grains, nuts, seeds, fruits, vegetables, beans, and legumes, along with healthy fats. Dairy, eggs, poultry and fish are eaten in moderation with less intake of red and processed meats, packaged foods and sweets.

With fall harvest, comes the collection of my favorite Mediterranean staples, green and red peppers and of course tomatoes. So many things we can do with the tomato, but this Authentic Greek salad accents the flavor of the tomato bringing your mind’s eye to the image of siting in a seaside café overlooking the beautiful Mediterranean Sea. Pairing salmon tartines with the salad encompasses all the flavors of this wonderful diet pattern.

Authentic Greek Salad

•      4 medium-sized tomatoes, cut into wedges

•      1 English cucumber (or two small Persian cucumbers), sliced

•      1 large green bell pepper, cored and thinly sliced

•      1 small red onion, peeled and thinly sliced

•      1 cup pitted kalamata olives

•      3–4 tablespoons olive oil

•      2 tablespoons red wine vinegar

•      1 teaspoon dried oregano, plus extra for serving

•      sea salt

•      5 ounces’ feta cheese, thickly-sliced if possible

Instructions

•      Combine the tomatoes, cucumber, bell pepper, red onion and olives in a large mixing bowl.  Drizzle evenly with olive oil and red wine vinegar, and sprinkle with the oregano and a pinch of salt.

•      Toss briefly. Then top with feta cheese. And finish the salad by drizzling a little extra olive oil and adding another pinch of oregano on top.

•      Serve and enjoy! Or refrigerate in a sealed container for up to 3 days.

Recipe Source: gimmesomeoven.com

Salmon tartines

•      8 slices whole-grain bread, sliced ¼ inch thick (toasted) OR 1 English cucumber, sliced

•      2 ripe avocados, seeded, peeled, and sliced crosswise ¼ inch thick

•      1 lemon, halved

•      8 slices smoked salmon (about 8 oz) or 1 can wild caught salmon

•      1 small red onion, peeled and thinly sliced

•      2 Tbsp balsamic vinegar

•      Dill fronds for garnish

•      Optional salt and pepper

Instructions

•      If using bread, toast in oven first, otherwise arrange toasted bread slices OR cucumber slices on cutting board

•      Overlap slices of avocado on each side of bread/cucumber (about 1/8 to ¼ each)

•      Sprinkle the avocado with lemon juice (optional, sprinkle with salt and pepper)

•      Place one large piece of smoked salmon (or canned salmon) on top of avocado

•      Drizzle with balsamic vinegar

•      Garnish with purple onion and dill fronds

Recipe Source: Modified from Walder Wellness at https://www.walderwellness.com/canned-salmon-crostini-3-ways/ 

For more information about the Mediterranean Diet, check out this video.


Audrey Caspar-Clark MS, RD, LDN, Doris Piccinin, MS, RD, CDE, CSO, LDN, Carly Roop, RD, CSO, MA, LDN, and Caroline Meehan, RDN, CSOWM, LDN, CDCES are the registered dietitians at the Abramson Cancer Center at Perelman Center for Advanced Medicine who specialize in cancer nutrition and provide information based on sound nutritional therapies to support patients throughout their cancer treatment.

Source

NEWSLETTER

Συμπληρώστε το email σας για να λαμβάνετε τις σημαντικότερες ειδήσεις από το ogkologos.com

Βρείτε μας

2,449ΥποστηρικτέςΚάντε Like
57ΑκόλουθοιΑκολουθήστε

Διαβαστε Επίσης

Καρκίνος και Κορωνοϊός (COVID-19) ΜΕΡΟΣ Α

Εάν είστε καρκινοπαθής, το ανοσοποιητικό σας σύστημα μπορεί να μην είναι τόσο ισχυρό όσο κανονικά, έτσι μπορεί να ανησυχείτε για τους κινδύνους που σχετίζονται...

ΠΑΓΚΟΣΜΙΑ ΗΜΕΡΑ ΚΑΡΚΙΝΟΥ

Η Παγκόσμια Ημέρα Κατά του Καρκίνου καθιερώθηκε με πρωτοβουλία της Διεθνούς Ένωσης κατά του Καρκίνου (UICC), που εκπροσωπεί 800 οργανώσεις σε 155 χώρες του...

ΕΞΕΛΙΞΕΙΣ ΣΤΗ ΘΕΡΑΠΕΙΑ ΤΟΥ ΜΗ-ΜΙΚΡΟΚΥΤΤΑΡΙΚΟΥ ΚΑΡΚΙΝΟΥ ΤΟΥ ΠΝΕΥΜΟΝΑ (ΜΜΚΠ)

ΕΞΕΛΙΞΕΙΣ ΣΤΗ ΘΕΡΑΠΕΙΑ ΤΟΥ ΜΗ-ΜΙΚΡΟΚΥΤΤΑΡΙΚΟΥ ΚΑΡΚΙΝΟΥ ΤΟΥ ΠΝΕΥΜΟΝΑ (ΜΜΚΠ) Γράφει ο Δρ Παπαδούρης Σάββας, Παθόλογος-Ογκολόγος   Ο ΜΜΚΠ βρίσκεται αναλογικά στο 80% και πλέον του συνολικού...

Διατρέχουν όντως οι καρκινοπαθείς μεγαλύτερο κίνδυνο λόγω κοροναϊού;

Σε πρακτικό επίπεδο, τα δεδομένα των σχετικών μελετών υποδηλώνουν ότι η χημειοθεραπεία ή οι άλλες αντι-νεοπλασματικές θεραπείες δεν αυξάνουν σημαντικά τον κίνδυνο θνησιμότητας από...

FDA: Η ακτινοβολία των smartphones δεν προκαλεί καρκίνο

Σε μια νέα έκθεσή της, η Υπηρεσία Τροφίμων και Φαρμάκων (FDA) των ΗΠΑ αναφέρει ότι επανεξέτασε τις σχετικές επιστημονικές έρευνες που δημοσιεύθηκαν τα τελευταία...

Νέα ανακάλυψη, νέα ελπίδα για τον καρκίνο

Ένα νεοανακαλυφθέν τμήμα του ανοσοποιητικού μας συστήματος θα μπορούσε να αξιοποιηθεί για την αντιμετώπιση όλων των ειδών καρκίνου, σύμφωνα με επιστήμονες του πανεπιστημίου Cardiff...
- Advertisment -

Ροή Ειδήσεων

The IGCCCG Update Model Allows Improved and More Granular Individual Prognostic Assessment in Metastatic Non-Seminomatous Germ Cell Tumours

A new web-based calculator based on the results of the International Germ Cell Cancer Collaborative Group (IGCCCG) Update analysis allows improved and more granular individual prognostic...

How Sharing My Story Helps Me Cope With an Advanced Brain Tumor Diagnosis

Tom Freeman is an audio technology professional working in Silicon Valley. At night, he is a music and video producer who works with various...

Percentage of Cancer Patients Who Are Eligible for and Respond to Genome-Targeted Therapy Modestly Increased Over Time

Dr. Alyson Haslam of the Department of Epidemiology and Biostatistics, University of California San Francisco in San Francisco, CA, US and colleagues reported on...

How to Find an Oncologist Who’s an LGBTQ+ Ally: An Expert Q&A

Charles Kamen, PhD, MPH, is a clinical psychologist and assistant professor at the University of Rochester Medical Center. Dr. Kamen has a strong background...

Sharing Energy

Do you have a favorite flower? It is very difficult for me to choose a favorite, for there is such a vast array of...

FDA Approves BCMA-Targeted CAR T-Cell Therapy for Multiple Myeloma

April 14, 2021, by NCI Staff Manufactured CAR T cells ready for infusion into a patient. Credit: Penn Medicine A type of immunotherapy called CAR T-cell therapy...