At Wellness Works NW we help many of our clients with eating plans to maintain many types of health conditions and goals that they may have. The Mediterranean Diet is one of the healthiest eating plans in the world because it is packed full of anti-inflammatory foods that help with many different types of health issues. These include:
- Heart disease
- Stroke
- Alzheimers
- Parkinson’s disease
- Diabetes
- Autoimmune diseases
An abundance of inflammation is one of the main culprits in these diseases. Inflammation is a natural part of our body’s defenses. It protects us from foreign invaders and helps us heal. However, when it is going overboard that is when troubles happen such as the diseases listed above. Eating a Mediterranean eating plan helps because it is loaded with vegetables, grains, healthy fats, seafood, fish, beans that naturally produce chemicals that help keep inflammation under control in the body.
Here are the basics of The Mediterranean Diet:
- Eat vegetables and fruit
- Eat in moderation poultry, eggs, cheese, yogurt
- Eat red meat rarely
- Don’t eat sugar
- Also include physical activity
- Consider eating meals without watching TV or being distracted.
- Consider eating with the family in a leisure way.
The benefits of eating this way include:
- Prevents strokes and heart disease
- Keeps you agile
- Reduces the risk of getting Alzheimer’s
- Halving the risk of getting Parkinson’s Disease
- Increases longevity
- Protects against type 2 diabetes
- Promote better sleep
Making changes can be challenging but there are some key things you can do to make it easier.
- Always eat breakfast
- Eat a lot of vegetables
- Eat fruit for dessert that doesn’t have added sugar to it
- Eat seafood twice a week
- Eat vegetarian once a week
- Enjoy dairy in moderation
- Use good fats
- Invite friends over to share a meal and laughter
- Move your body by inviting a friend or family member to move with you
If you would like some encouragement and help in designing a wellness plan that meets your needs and goals Karen G Clemenson and the Wellness Works NW Team would be happy to guide you through the process.
Here are some links I would like to share with you:
-
Anti-Inflammatory Mediterranean Diet Plan by Chelsea Gloeckner, M.S., R.D. for EatingWell
- Can Food Ease RA Symptoms? by WebMD Staff
- Endocrine, Metabolic & Immune Disorders Drug Targets by Rosa Casas, Emilio Sacanella, and Ramon Estruch for the US National Library of Medicine National Institutes of Health
- Mediterranean Diet: Anti Inflammatory Foods Behind Health Benefits by Jennifer Lutz for EndocrineWeb
- The Mediterranean Diet by HealthGuide Staff
Related Articles
Jamie Holloway is a co-owner of Wellness Works NW and she is also our Research Manager and writes our Chasing Wellness with Jamie Holloway and Dear Jamie columns. Jamie is also an Independent Wellness Advocate at dōTERRA. She lives in the Portland, Oregon area. Since October 2011 she has been sharing her Journey Toward Health and Wellness with Vasculitis through her blog at JamieChasesButterflies.com. We hope you are as inspired as we are with the raw candor Jamie uses in her writing. If you would like to help support Jamie’s writing efforts please Donate now.
