Studies have shown that moderate exercise combined with a Mediterranean diet, can increase life expectancy.  A Mediterranean diet is high in fish, nuts, olive oil, raw fruits, raw vegetables, and low in red meat.  A recent study showed that individuals aged 70 to 90 years eating a Mediterranean-like diet, who were non-smokers, moderately consumed alcohol, and engaged in physical activity had more than a 50% lower risk of death.   In another study based on surveys over one year with a five year follow up study, men and women aged 50 to 71 on a Mediterranean diet were 21 percent less likely to die over five years.

There are many countries that border the Mediterranean Sea, and the diet of these countries will vary.  Here are the key elements of a Mediterranean diet:

• Minimal intake of red meat with no consumption of bacon, sausage or other high fat meats.
• Regular consumption of fish. Fish is high in Omega 3 fatty acids.
• Bread is eaten without butter or margarine. No breads from white, heavily refined flour.
• Modest fat intake, but only good fats from sources such as olive oil and nuts. Olive oil does not increase cholesterol like saturated fats.
• Generous amounts of fruits and vegetables, around 10 servings a day.
• Small amounts of diary food. Goat cheese is used which is high in calcium.
• No more than four eggs a week.
• Red wine in moderation. Red wine is known to have strong antioxidant properties, however, if you don’t drink alcohol, you don’t need to start now.

The Mediterranean diet is a good balance of protein, fat and carbohydrates with plenty of fibre. Don’t starve yourself on a low fat or low carbohydrate diet.  Here are some the possible benefits of the Mediterranean diet:

• Reduced risk of heart disease.
• Reduced risk of cancer.
• Protection from diabetes, Alzheimer’s disease and Parkinson’s disease.
• Relief from rheumatoid arthritis.
• Lower cholesterol  and blood pressure.
• Assistance with weight management.

The Mediterranean diet might be the delicious, healthy diet you are seeking. Don’t forget to exercise.

References:

Harriss L.R.,English D.R., Powles J., et al. Dietary Patterns and cardiovascular mortality in the Melbourne Collaborative Cohort Study. American Journal Clinical Nutrition. 86:221-9 (2007)

Knoops KT, de Groot LC, Kromhout D, Perrin AE, Moreiras-Varela O, Menotti A, van Staveren WA. Mediterranean diet, lifestyle factors, and 10-year mortality in elderly European men and women: the HALE project. JAMA. 2004 Sep 22;292(12)1433-9.

Mayo Clinic. Mediterranean diet for heart health.  June 21, 2006.

Panagiota N. Mitrou, Victor Kipnis, Anne C. M. Thiébaut, Jill Reedy, Amy F. Subar, Elisabet Wirfält,  Andrew Flood, Traci Mouw, Albert R. Hollenbeck, Michael F. Leitzmann, Arthur Schatzkin.  Mediterranean Dietary Pattern and Prediction of All-Cause Mortality in a US Population. Archives of Internal Medecine. 2007;167(22):2461-2468.

Simini, Bruno . Serge Renaud: from French paradox to Cretan miracle. The Lancet 355:9197:48 (1 January 2000).

A recent study involving 1,179 healthy women from rural Nebraska indicates that high levels of vitamin D combined with calcium may help in the fight against cancer.  One group of women was given calcium (around 1500 mg daily) and vitamin D (1100 IU daily) while another group was given a placebo.  Over four years, the group receiving the calcium and vitamin D supplements showed a 60 percent decrease in cancers.

The amounts of vitamin D taken are several times the recommended levels.  The cancer industry opposes these high levels of supplementation.  You would almost think they wanted people to get cancer. Calcium and vitamin D are low cost supplements.  Sunlight exposure also produces vitamin D; we make our own vitamin D when our skin is exposed to sunlight.  Sunscreen prevents the body from making vitamin D; a SPF 8 sunscreen reduces the body’s ability to make vitamin D by 95%.  Of course we don’t want to get sunburn. It is suggested that long walks in the sun without sunburn are possible if your diet is high in anti-oxidant super foods and fresh produce.  Try eating more sprouted seeds, avocado, spirulina, nuts, fresh fruit and vegetables. Increase your sun exposure slowly to avoid sunburn.

It is interesting that dark skin pigmentation blocks ultraviolet radiation.  This means that black people need more sun exposure to make useful amounts of vitamin D.  Perhaps it is no coincidence that black men show high levels of prostrate cancer and black women show extremely high rates of breast cancer.  Surely these simple facts are well known by the medical industry?  The idea that you can greatly reduce your risk of getting cancer simply by walking in the sun, must be a big worry to the cancer industry.

In the body, vitamin D is converted into a steroid hormone, and genes responding to it play a crucial role in fixing damaged cells and maintaining good cell health.  “There is no better anti-cancer agent than activated vitamin D. I mean, it does everything you’d want,” said Dr. Cannell of the Vitamin D Council, a non-profit, California-based organization.

How much sunlight is needed to produce adequate levels of vitamin D?  Only 10 to 15 minutes a day of full body exposure without sunscreen can be enough, but the actual amount needed depends on skin colour and location.  Latitude is the main factor, the further the location from the equator, the longer the necessary exposure time.  Those who receive no regular sunlight exposure must obtain vitamin D from food or supplements.  Multivitamins typically do not have enough and it is impractical to drink three litres of milk a day. A daily supplement of 1000 IU of vitamin D is recommended by many health professionals.

References:

Holick, Michael Dr.  The UV Advantage.
Moritz, Andreas. Heal Yourself with Sunlight. 2003

During the Incan empire, maca was cultivated for use as both a nutritious food, and for its enhancement of energy and sexual function. Maca has been used for thousands of years to relieve menopausal symptoms and increase energy, libido, stamina, and mental clarity. Traditional consumers of maca have a saying: “Maca is Life, Maca is Health”.

Maca (Lepidium Meyenii) is a plant that grows at high altitudes in the Peruvian Andes where the soil is very rich in minerals. Maca has been consumed for thousands of years by the indigineous population of the Peruvian highlands. The Incan warriors consumed maca before battle for increased stamina. Studies show that consumption of maca can increase libido in both men and women. It is no wonder it is often known as “Peruvian Gingseng” and “Peruvian Viagra”.

The Spaniards discovered Maca during their conquest of South America. The high altitudes were playing havoc with the fertility of their animals. At the suggestion of the locals, the Spaniards fed maca to their livestock. The results were dramatic; in fact the Spaniards began collecting taxes in maca as well as gold. Maca was shipped back to Spain where it was well known for its potency increasing qualities.

Maca should be regarded as a food rather than a medicine. Maca works as an adaptogen, acting through the hypothalamus and pituitary, balancing hormone production according to the specific needs of the individual. Through optimizing the functioning of the hypothalamus and pituitary master glands it also balances and optimizes the functioning of the adrenal glands, the thyroid and the pancreas.

Maca only grows in mineral rich soils making maca an important dietary source of many minerals including calcium, magnesium, potassium, iron and silica with traces of many other minerals. The 250 mg of calcium per 100g of maca makes maca a very rich source of this vital nutrient. Maca is used in Peru to treat and prevent osteoporosis. Maca also contains over 55 naturally occurring, beneficial phyto-chemicals. The vitamins B1, B2 and C are found in maca in significant quantities.

“Nine years after Medicine Hunter Chris Kilham took an exploratory trek to the Peruvian highlands, a treasured traditional super-food called Maca has entered the U.S. consumer mass market. Today, Wal-Mart has placed Medicine Hunter Maca Stimulant(R) on the shelves of 3480 stores, coast-to-coast.” PR Newswire, May 14, 2007.

“This product opens a new chapter in healthful rapid action energy stimulation,” explains ethnobotanist Kilham, who is Explorer in Residence at the University of Massachusetts, Amherst. “Maca is one of the greatest super-foods of all time”.

Maca has no known side effects; the Peruvians have eaten maca for five thousand years. Maca is eaten as a staple food, so you can eat as much as needed. Start with 1 teaspoon a day. Maca is a great addition to your smoothie.

References:

Kilham, Chris. Maca: secret of the Incas. Better Nutrition, Sept, 1999.

Peruvian Maca. Healthy & Natural Journal. December 1, 2000

Gonzales GF, Cordova A, Gonzales C, Chung A, Vega K, Villena A. Lepidium meyenii (Maca) improved semen parameters in adult men. Asian Journal of Andrology. 2001 Dec;3(4):301-3.

Gonzales GF. (2004) Of Maca and Men: Peru. In: Sharing Innovative Experiences Vol. 9: Development of Pharmaceutical Products from Medicinal Plants in the Developing World. UNDP/TCDC, TWNSO and TWAS: Trieste, Italy. 2004.

Gonzales, G. F., Gasco, M., Córdova, A., Chung, A., Rubio, J., Villegas, L. Effect of Lepidium meyenii (Maca) on spermatogenesis in male rats acutely exposed to high altitude (4340 m). Journal of Endocrinology, 2004 (Vol. 180) (No. 1) 87-95

Wright, Tim. Move over Viagra: an overview of the latest on sexual function nutraceuticals. Nutraceuticals World, June 1, 2002