By Euphoria Snaks.
I don’t believe there would be a person who eats in the entire world that hasn’t heard of and considered the ‘Secret Mediterranean Diet’- the hush-hush but quintessential answer to health and longevity.
Unsurprisingly, as the name ‘Euphoria’ has an ancient Greek meaning of ‘a feeling of intense excitement or joy’, I leapt into the pantry of the Mediterranean Islands to find out what it really means.
And guess what I discovered? It ain’t no secret.
It all began when researchers at King's College London and the University of California claimed to have identified the "secret" underpinning the oft-quoted healthfulness of the Mediterranean diet. From their lab tests on mice (not just any old mice, genetically modified ones) they concluded that when olive oil and vegetables are eaten together, they form nitro fatty acids that help lower blood pressure – a risk factor for heart disease – by blocking the enzyme epoxide hydrolase.
Unsurprisingly, as the name ‘Euphoria’ has an ancient Greek meaning of ‘a feeling of intense excitement or joy’, I leapt into the pantry of the Mediterranean Islands to find out what it really means.
And guess what I discovered? It ain’t no secret.
It all began when researchers at King's College London and the University of California claimed to have identified the "secret" underpinning the oft-quoted healthfulness of the Mediterranean diet. From their lab tests on mice (not just any old mice, genetically modified ones) they concluded that when olive oil and vegetables are eaten together, they form nitro fatty acids that help lower blood pressure – a risk factor for heart disease – by blocking the enzyme epoxide hydrolase.
Living a Mediterranean lifestyle — eating a particular diet and getting enough sleep and physical and social activity — has been linked over and over to reduced risks for chronic disease and early death. But most studies have involved people in Mediterranean countries, such as Spain. Recently an observational study published online Aug. 8, 2023, by Mayo Clinic Proceedings suggests what experts have long suspected: the lifestyle has benefits for people living in other parts of the world, too.
Researchers, including some from Harvard, analysed diet assessments and self-reported lifestyle habits of about 111,000 people (ages 40 to 75) in England, Wales, and Scotland. Participants were followed for up to nine years. People who adhered most closely to a Mediterranean lifestyle had a 28% lower risk of dying from cancer and a 29% lower risk of dying prematurely from any cause, compared with people whose lifestyles were most different from the Mediterranean pattern. The authors say the findings indicate that people outside Mediterranean countries can use their own locally available products to follow a Mediterranean style eating pattern, which emphasizes olive oil, fruits, vegetables, nuts, legumes, and whole grains; moderate amounts of fish, poultry, cheese, and wine; and limited portions of red or processed meats.
Researchers, including some from Harvard, analysed diet assessments and self-reported lifestyle habits of about 111,000 people (ages 40 to 75) in England, Wales, and Scotland. Participants were followed for up to nine years. People who adhered most closely to a Mediterranean lifestyle had a 28% lower risk of dying from cancer and a 29% lower risk of dying prematurely from any cause, compared with people whose lifestyles were most different from the Mediterranean pattern. The authors say the findings indicate that people outside Mediterranean countries can use their own locally available products to follow a Mediterranean style eating pattern, which emphasizes olive oil, fruits, vegetables, nuts, legumes, and whole grains; moderate amounts of fish, poultry, cheese, and wine; and limited portions of red or processed meats.
Initially, the more holistic notion that health and slimness lies in combining food groups, rather than fixating on an ever-changing procession of "superfoods", has its attractions – not least because few of us lick our lips at the prospect of eating a bucketload of kale, or can afford to breakfast daily on chia seeds and blueberries.
One of the more popular appeals of the ease of adapting the diet is that instead of following rigid written instructions and making calculations, you can simply follow an easy eating pattern.
In general, it’s all about:
Actually, not too boring or off-putting at all!
For me, the hardest thing is cleaning out the fridge and pantry of all the naughty Euphoria things and restocking with nutritious foods. Bye-bye pancake mix, French toast with chocolate and Eggs Benedict for breakfast.
Farewell cheeseburgers, pepperoni pizza and beef enchiladas for lunch. Ta-ta lamb tacos, sticky pork ribs and triple-cooked chips for dinner.
A personal non-favourite… naturally, snax that fall under the names of red velvet cupcakes, peanut butter brownies and giant chocolate bars. Every day.
One of the more popular appeals of the ease of adapting the diet is that instead of following rigid written instructions and making calculations, you can simply follow an easy eating pattern.
In general, it’s all about:
- Lots of vegetables, fruit, beans, lentils and nuts
- A significant amount of whole grains, such as wholewheat bread and brown rice
- Copious extra virgin olive oil (EVOO) as a source of healthy fat
- A diet plentiful in fish, especially species rich in omega-3 fatty acids
- Moderation with natural cheese and yoghurt
- Choosing poultry, fish or beans over red meat
- Restricting those wonderful, sweet things, sugary drinks and butter
- Being sensible with wine at mealtime
Actually, not too boring or off-putting at all!
For me, the hardest thing is cleaning out the fridge and pantry of all the naughty Euphoria things and restocking with nutritious foods. Bye-bye pancake mix, French toast with chocolate and Eggs Benedict for breakfast.
Farewell cheeseburgers, pepperoni pizza and beef enchiladas for lunch. Ta-ta lamb tacos, sticky pork ribs and triple-cooked chips for dinner.
A personal non-favourite… naturally, snax that fall under the names of red velvet cupcakes, peanut butter brownies and giant chocolate bars. Every day.
In short, the key guideline covers:Exercising regularly, ideally with mates
Making changes to your diet isn’t easy, especially if you’re trying to move away from the convenience of processed and takeaway foods. But the Mediterranean diet can be an inexpensive as well as satisfying and super healthy way to put yourself on a path to a healthier, longer life.
Best of all, it’s not a secret anymore!
- Give up smoking or vaping or any other tobacco products
- Prepare and share meals with family and friends
- It’s easy to modify the diet for vegetarian, vegan, etc, etc
- Cook more often than you eat out
- Eat locally sourced foods whenever possible
Making changes to your diet isn’t easy, especially if you’re trying to move away from the convenience of processed and takeaway foods. But the Mediterranean diet can be an inexpensive as well as satisfying and super healthy way to put yourself on a path to a healthier, longer life.
Best of all, it’s not a secret anymore!
