Day: April 21, 2017

Pros and Cons of the Mediterranean Diet

The Mediterranean diet plan is a very powerful diet that has proved popular among today's dieters. This plan includes beverages and foods from people inhabiting regions along the Mediterranean Sea and the dishes are commonly consumed in places like Italy and Greece. This diet consist of offerings that include olive oils, fatty foods, veggies, seafood, fish, and fruits. Researchers have discovered that the diet is a great plan for fending off cardiovascular issues and certain forms of cancer. There are also additional benefits one can drive from the plan, as well as some cons linked to the diet. Let's examine the pros and cons in greater detail.

The pros linked to the Mediterranean diet plan include the fact that dieters get to enjoy a diverse selection of food choices. Dieters can eat delicious soups, plant based foods, potatoes, pasta, whole grain offerings, nuts, beans, veggies, wine, cheese, yogurt, fish, poultry, and more. Even red meat can be consumed in moderation. In addition, since you are allowed to consume olive oil, a form of monounsaturated fat, you can naturally promote faster weight loss; Using olive oil will trigger cholecystokinin synthesis in the body. The latter hormone helps the dieter to feel more satisfied after eating, and this diminishes the desire to snack intermittently.

One of the cons linked to the Mediterranean diet is the fact that it allows the dieter to consume as much as four percent more fat than recommended by the American Heart Association. However, if the dieter makes some minor adjustments to the diet plan, he or she can still stick to the recommendations made by the organization. Reducing the allowable consumption of bread, pasta, and foods containing white processed flour can help a dieter remain within specific fat consuming guidelines.

The Mediterranean diet plan has additional cons associated with it; For one thing, this diet offers the dieter preliminary guidelines only, and it does not distinctly define portion sizes. Without offering certain portion sizes, the dieter may be more apt to consume too much food, even if the food is acceptable. This can hinder one's ability to lose weight at all. In addition, even though this diet plan encourages the dieter to rely on plant based food selections, there is no vegetarian plan offered. Vegans and vegetarians may have greater difficulty personalizing the plan to suit their needs. …

Read more

Foods for Constipation Prevention and Relief

The most effective treatment of constipation is preventing the onset of the symptoms by choosing to eat a healthy diet. The leading cause of constipation is a poor diet – poor choice of foods, irregular eating habits, and not chewing your food enough so that you aid in the digestive process. A healthy diet should consist of plenty of fresh fruits and vegetable, foods that are high in fiber content, and foods that are high in Omega-3 fatty acids. Your diet should include foods for constipation prevention and relief. Foods Rich in Fiber The following foods provide a great source of natural fiber and are foods for constipation prevention and relief:

  • Wheat bran cereal
  • Pinto beans
  • Bananas
  • Prunes
  • Apples
  • Raisins
  • Salads
  • Whole-grain breads
  • Raw vegetables
  • Pears
  • Blueberries
  • Strawberries
  • Peaches
  • Oranges
  • Apricots
  • Oatmeal
  • Whole-wheat spaghetti
  • Almonds
  • Pistachio nuts
  • Peanuts
  • Cashews
  • Peas
  • Brussels Sprouts
  • Turnip greens
  • Corn
  • Potato
  • Carrots

Omega-3 Fatty Acids Your body needs a certain amount of “good” fats. Food that is rich in Omega-3 fatty acids is the healthiest way to get the required amount of fats. Foods that are rich in Omega-3 fatty acids are also good for the prevention of constipation. Here are some good sources for obtaining Omega-3 fatty acids naturally and providing foods for constipation prevention and relief:

  • Mackerel
  • Herring
  • Sardines
  • Lake Trout
  • Albacore Tuna
  • Salmon
  • Tofu
  • Soybeans
  • Canola
  • Walnuts
  • Flaxseeds

Foods That Help Relieve Constipation There are many foods for constipation prevention and the relief of the symptoms of constipation:

  • Bale fruit – cleans and tones intestines
  • Bran products – provides fiber to soften stools
  • Guava – provides needed roughage
  • Corn syrup – helps to soften stools
  • Sugar – helps to soften stools
  • Spices – such as cumin, coriander, turmeric powder, fennel, and asafetida makes food easier to digest
  • Apple Pectin – provide natural fiber
  • Folic Acid – insufficient intake of folic acid can cause constipation
  • Honey – natural form of sugar
  • Lemon juice – drink with warm water 2-3 times daily

How You Eat Just as important as what you eat is how you eat. One of the most common causes of constipation is a poor diet – which can consist of poor food choices and irregular eating patterns. You should eat a healthy diet that consists of lots of fresh fruits and vegetables, food high in fiber, and foods that are rich in Omega-3 fatty acids. Cold-water fish should be a regular part of your diet – at least 2 times per week or more. Red meat should be eliminated from your diet – or eaten in small quantities. How you eat your food is an important element in preventing or relieving constipation. You should adhere to a regular eating schedule. You should try to eat your meals at the same time each day – or as close as possible. Keeping your body on a regular schedule helps your digestive system to work naturally and on schedule. Another area that is controllable by you is chewing your food. If you …

Read more