What is a Mediterranean diet and how did I get it so wrong?

My parents are Greek and love to hold their traditions and pass them on to their kids. However I grew up in Australia where I wanted to be just like everyone else and eat their foods. So I was brought up with Greek dinners but packed a regular lunch to school and often had cereal for breakfast. Snacks were western local types too.

Here is what is a a Greek type of diet:

• Lots of meals with vegetables as their base
• A lot of those meals have tomato sauce bases which are rich in Lycopene
• Greeks love herbs, particularly oregano, dill, parsley, basil and put them in their cooked meals and fresh salads
• Main fats are olive oil (extra virgin of course) and a little margarine
• Meat isn't the main dish but incorporated into other dishes, such as stuffed peppers etc.
• Roasts and meat main courses are for special occasions
• Feta goes with everything, but only a little piece, perhaps one or two serves
• Fruit is mainly for children but adults can eat a serve often after meals
• Fruit juice is not encouraged, but sour cherry or tart cherry drinks are common for special occasions.
• Breakfast is often coffee or milk with bread or pastry or piece of fruit
• Lunch is at home and not packed, kids at school used to eat tiropita (cheese puff pastry) to hold them over till they get home for lunch usually by 1
• Lunch is the main meal of the day
• Rests often occur after lunch
• Dinner is small and accompanied by a walk in town afterwards by the whole family
• Snacking is usually seeds (or a few nuts), ie pumpkin seeds but they buy them unshelled and shell them while eating. This forces you to slow down and give you something to do
• Milk is mainly for babies or young children
• Yogurt can be a light meal or snack, usually plain with a touch of drizzled honey, delicious
• Meals are a group affair with other people or often crowds
• Fish is plentiful served more often than meat and served to even very young children
• Wine used to be made at home and everyone can have a sip even children
• A small glass is used for wine and you can have a little at meals
• Bread is allowed and served as an extra at meals but you only eat it for saucy dishes or if you weren't full with the veggie main
• Legumes are very popular and incorporated into soups, bakes, dishes and more
• Rice is used for a side for saucy dishes or in the stuffed vegetables and in soups or bakes
• Greeks eat bulgar, a cracked whole wheat
• Goat and lamb was the usual meat back in the day
• Sweets are for children or only in small quantities for special occasions
• Fasting from meats, dairy and oils was common before special occasions
• You have to sit down and eat, with no distractions just company, eating on the run is rude and uncouth
• Tea was popular and served often
• Chocolate was ONE piece wrapped and was delicious but overeating wasn't allowed
• Overeating or drinking too much were akin to sins and rude/crude behavior
• If you find that you aren't getting full by eating a regular portion then stop anyway, it isn't food that is the problem
• Water is served with all meals and for all visits

Read how I got it wrong in this post.

New Alzheimers study now recruiting for cutting edge treatment.

In the past year or so it was discovered that there might be a connection between diabetes and Alzheimer’s disease (AD). Apparently Alzheimer’s is affected by insulin and there is a significant correlation between high blood sugar levels and Alzheimer’s. Just one more thing you need to know if you are pre-diabetic, right? But all knowledge is a good thing, and it is good to know that ANY attempt you make to lower your blood sugar can help protect your brain as well. A good diet and exercise may ultimately help prevent cognitive delays, including Alzheimer’s.

In fact, the correlation between diabetes and Alzheimer’s is so high, that doctors are now referring to Alzheimer’s as a Type 3 diabetes. In an article published in November 2008 by the National Institute of Health, authors Suzanne M. de la Monte, M.D., M.P.H. and Jack R. Wands, M.D. conclude that "Altogether, the results from these studies provide strong evidence in support of the hypothesis that AD represents a form of diabetes mellitus that selectively afflicts the brain." (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769828/)

Another article, by Edward R. Rosick, DO, MPH, DABHM, published in the November 2006 issue of Life Extension Magazine states that "The emerging connection between diabetes and Alzheimer's is yet another compelling reason for those who value their health to address issues of impaired insulin sensitivity before it is too late. Although diabetes is an emerging epidemic, it is also wholly preventable and reversible through strategies that incorporate dietary changes, lifestyle modifications, and nutritional supplementation."  (http://www.lef.org/magazine/2006/12/report_alzheimer/page-01)

Alzheimer’s is a topic very close to my heart as my Grandmother suffered from Alzheimer’s for many years. In the later stages of the disease, it became very difficult to care for her. She didn't recognize the friends and family who were taking care of her and was terrified of what they were doing to her and why they were there. She forgot how to execute basic functions like eating, going to the bathroom and other self-care skills. Sometimes she would get frustrated, violent or forceful in her attempt to understand what was going on around her.

Research has already determined that there may be a link between blood sugars and Alzheimer’s and currently there is a cutting edge study researching treatment for Alzheimer’s patients (http://alzheimersstudy.com/). The website states that "Currently three studies are underway to investigate whether a research drug called idalopirdine, given in addition to the Alzheimer’s medicine, donepezil, rivastigmine or galantamine, improves brain functioning in areas such as memory, thinking and reasoning." If you have someone currently taking Alzheimer’s medication, please forward information on this important research and treatment to his or her caretakers. There is even an online prescreener available to see if you might qualify. (https://alzheimersstudy.com/screener/ )

If you have trouble with high blood sugar, you now know how important this study might be to you. Please forward this post to anyone you know with friends or loved ones that suffer from Alzheimer’s. This may provide benefits to help the patient and patient costs are covered (even if you don't have insurance). Participation in the study will help progress this research through FDA approval and ultimately allow for the findings to be released for the benefit of the general public in managing this disastrous disease.

@myHFjourney 

How did I get the Greek diet so wrong?

I think I covered most of the main points of the Greek diet in my previous post here. Well how did I do it so wrong to get to a pre-diabetic stage? Well I grew up in Australia leaning toward a western diet, just like everyone else.

• I ate cereal for breakfast
• By 11 am I was usually starving
• I ate a regular packed lunch (since eating away from home or a cold meal isn't really a Greek thing)
• I snacked on western snacks after school
• We ate our Greek dinners but often had dessert afterwards
• We didn't walk after meals, in some towns there is nowhere to walk to
• We gravitated towards the western diet of more meat for meals, it was more affordable after all
• Since we ate like it was a special occasion every day, for special occasions we would go overboard
• We didn't fast as much
• Sweets were for everyone not just children
• Fatty meats were used not just lean goat and lamb, ie beef and pork
• Legumes gave you gas and hence were unpopular
• No rest after lunch made you hungry again by 3
• Pastas and noodles were popular fusion cuisine when I was growing up
• Fruit was popular and healthy and not limited
• Snacking was chips and cookies instead of nuts/seeds
• Yogurt had sweeteners and additives
• We gravitated towards processed prepared foods often
• Snacks can be eaten alone, or sometimes meals too
• Snacks can be eaten on the run, in the car, didn't sit for meals
• Chocolate was ONE whole bar and often not as delicious as that one/first piece
• If you weren't full you keep eating till you were

So it is unsurprising that I developed complications, in fact a lot of immigrants that move to a Western country will eventually develop problems similar to the locals.

So now my goal is to try to go back to the original Greek diet and avoid processed foods as much as possible. I also have to give up on my sweet tooth and just let sweets go from my diet. Hopefully pre diabetes is reversible or manageable and I haven't done permanent damage.

What are you eating in your home?

@myHFjourney

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Blood sugar and hunger pangs

So for the past couple of weeks I've been reading the The Blood Sugar Solution: The UltraHealthy Program for Losing Weight, Preventing Disease, and Feeling Great Now! by Dr Mark Hyman. And I've become aware of processed carbs and their effect on my body. It is amazing how they can shut down my body really quick by putting me in a mini coma/nap after a meal full of refined carbs. I've also become aware that I need to have healthy food in the house and have shopped for healthy foods. I am not following the plan completely yet as I am still reading the book, clearing out my cupboards and shopping for my new pantry ingredients. I will still have additional snacks and regular lunches for my kids but I am hoping they give the healthier dinners a try. In the summer we usually eat healthy with our CSA (community supported agriculture) food co-ops anyway. Most of Dr Hyman's meals are GFCF (Gluten & Casein free) with very few processed foods.

I have been trying out some of the meals in the book even tho I am in the prep phase and I can say I feel like a new person already and I haven't even started. I am dreading seeing my doctor next week as I am suspecting my Blood Sugars are elevated, perhaps more than the pre-diabetic stage, we shall see.  I can also feel the effects of eating refined carbs like never before! I am aware of the effects on my body and can feel them taking over and taking hold. It isn't pretty, I may get tired, I get ravenous hunger pangs perhaps an hour or two after a meal where my body is forcing me to eat again even after a very full starchy meal. Insulin isn't my friend when I want to lose weight. My body isn't as bloated as it was before just from the minimal changes I have done in the prep phase. I don't weigh myself often as it makes me sad but my clothes feel looser.

Now that the weather is better, I have been getting out and walking with friends, keeping my activity level going too. If you are getting any of these symptoms, see a professional, don't rely on a blog for your health and safety. But if you are in a similar position it is interesting to compare and contrast plans. Or perhaps you are healthy as a horse but need inspiration on 'what not to do'! LOL either way, do keep reading and keep coming back.

Thanks

@myHFjourney 

Hypo/hyperglycemia or blood sugar imbalances

Anything over 190 Lbs for my height is obese and have had trouble loosing weight for years perhaps over a decade. Just recently I have had some symptoms that brought to light a possible reason for my troubles. Severe tiredness, in particular after meals (especially after starchy processed meals), extreme hunger an hour or two after a meal in particular if the meal didn't have enough protein or good fat or too many starchy carbs.

The condition was never severe enough to make me faint even tho I have had nice naps after a big meal.  I could get jittery if I skipped a meal or had too much coffee.

This condition makes losing weight VERY difficult but necessary.  All those attempts I have made have been crucial but have been wasted cause I was watching calories or fat or carbs but not necessarily glucose. 

I have to admit to myself that I am in that special category of prediabetic or have hypoglycemia linked with hyperglycemia and have to watch the carbs/fiber like a hawk. No more processed carbs over 15 pts for me without cause. Only fiber or natural carbs, or low glycemic foods or unprocessed foods. The biggest downer for me is there is NO cheating on this plan!! OH NO, blood sugar doesn't give you a day off. I can't have a snack one day a week, I will go hypo immediately(short for hypoglycemic) unless my condition is reversed. UGH how did I get in to this? I have to think of the positives, that I can do my best and will do my best and perhaps my hypo will reverse.

I have a physical scheduled soon and have regular medical care and suggest you do too.

At least now I know why my journey has been so hard. But now I know I CAN"T cheat ever until my condition is reversed! A big hurdle for someone obese. Give me some love people...

@myHFjourney