THE MEDITERRANEAN STYLE DIET

IMPROVE YOUR HEALTH, BEAT FATIGUE AND GET BETTER RESULTS IN THE GYM

I have been reading more and more about the benefits of the Mediterranean-style diet for women. Researchers from the National Institutes of Health studied the eating habits of more than 166,000 women and found that those whose diets most closely resembled a Mediterranean pattern reduced their risk of dying from chronic diseases but as much as 20%.

The Mediterranean way of eating is credited with protecting against various illnesses including cancer, heart disease, diabetes and Alzheimer’s – and it even shows promise in battling depression.

The meals are generally low in calories and loaded with appetite-suppressing fibre, which can keep you looking good for the up-coming spring and summer.

The diet is high in plant foods including high daily serving of fruits and vegetables. Instead of unhealthy butter and trans-fats, it opts for antioxidant and mono saturated fat-rich olive oil. Power foods like beans, grains and nuts are also added to the mix.


What you get is loads of health-promoting foods that work together to deliver a combination of disease busting vitamins, minerals, and beneficial fats to combat stress and inflammation that lead to chronic disease.

So for 2009, try adding the Mediterranean diet to your strength and cardio workouts. This sample 2 day meal plan provides enough calories, protein and carbs for a 140 pound woman who takes her training seriously and wants to slim down

DAY 1

BREAKFAST
2 slices whole wheat toast with almond butter
1 apple sliced
Orange juice
Low fat latte

LUNCH
Grilled chicken spinach salad
1 cup spinach leaves
6 oz grilled or roasted chicken breast
1 cup red grapes
Feta cheese
Olive oil
Red wine vinegar

PREWORKOUT
Fat free Greek-style yogurt
1 cup strawberries

POSTWORKOUT
1 meal replacement bar

DINNER
6 oz fillet of sole, cooked in olive oil and lemon juice
1 cup cooked brown rice
1 cup steamed broccoli
1 apple sliced

DAY 2

BREAKFAST
1 whole-wheat English muffin
6 egg whites scrambled
2 tomato slices
1 cup vanilla yogurt

LUNCH
Whole wheat tuna pita pocket
4 oz canned light tuna drained
With tomato, onion, cucumber and capers

PREWORKOUT
Smoothie:
4 oz 1% milk
4 oz calcium orange juice
Banana
Fat free vanilla yogurt
1 table spoon protein powder

POSTWORKOUT
1 Meal replacement bar

DINNER
Pasta with broccoli with roasted chicken
2 cups cooked spaghetti
1 cup steamed broccoli
4 oz roasted chicken breast
Crudités with hummus

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THE MEDITERRANEAN DIET

CLICK HERE