3 Myths about the Mediterranean Diet

Every few years, a study is published, showing the superiority of the Mediterranean diet. We have all heard about the French paradox: heavy consumption of wine and cheese and yet they have a lower incidence of cardiovascular disease than Americans.

Because elements of the Mediterranean can benefit Americans (although the hype makes me roll my eyes sometimes), I’ve created a 3 part series on it. Please read both A Forgotten Superfood at the Heart of the Mediterranean Diet and 3 Tips for Keeping Olive Oil Fresh, Healthy & Delicious (being released next week!).

Many myths exist about the Mediterranean diet.

  1. The Mediterranean diet can be defined in one book or country. First of all, there is no one traditional Mediterranean diet. The countries that ring the Mediterranean include Turkey, Greece and Spain as well as France and Italy. The Mediterranean diets vary depending on geographical location, seasonal availability of food, regional traditions, etc. The coastal regions of all countries tend to have a diet higher in fish. In the mountains, families typically eat more goat, sheep, and dairy products. The French enjoy duck confit and liver pate, while the Greeks feast on chickpeas, lamb and stuffed grape leaves. When I was growing up, we had liver once a week and fish once a week, not pasta every day.

If you would like to read more about regional cuisine of Italy (just one of the many countries in the Mediterranean region), I would recommend Pellegrino Artusi’s Science in the Kitchen and the Art of Eating Well.

  1. I was born and raised in Italy, and more often than not, when I introduce myself, someone quickly brings up [B]pasta, pizza, and gelato[/B]. These popular imports absolutely do not stand at the center of the Mediterranean diet, and certainly not in the fat-laden form to which American chefs have inflated them!
  2. Mediterranean dishes do not contain mysterious and heretofore unknown ingredients or combinations thereof.  All of the oils, protein sources and vegetables they use, Americans have. THEY SIMPLY EAT FAR LESS than Americans. There is no little need for “portion control” since natural portions—what would be small to many Americans—are standard Mediterranean fare.

Nutrient-Rich, Calorie-Reasonable Diets in the U.S. and Overseas

While the Mediterranean diet contains some great lessons for Americans, the best diet for you is one that is tailored to your stage in life, medical/physical issues or activity level, and your goals! It contains the nutrients optimize your health, athletic performance and even your mood. As a nutritional therapy practitioner and certified GAPS practitioner, I can help you develop new eating habits, prepare for the big race, address mood disorders, ASD or ADHD. I’m happy to provide a free 15-min consultation when you contact me or call at 619-208-8159. Get helpful tips and notification of great healthy events when you like us on our Healthful Living Facebook page page as well!

Part 3 – Post-Race Gluten-Free Sports Nutrition

If you’ve landed here and your race is still ahead of you, please go back and read Part 1 – ports Nutrition for Athletes in Training: Going Gluten-Free and Part 2 – Gluten-Free Sports Nutrition on Pre-Race Day & Race Day. There, I cover the subtle switch from grain-based carbohydrates that lies at the heart of the gluten-free diet. I even include a sample daily diet for powerful, gluten-free sports nutrition for athletes in training. You’ll know you’ll perform at optimal level only when your body is supported from the cellular to the muscular and bone level with the right nutrients.

Despite all your conscientious preparation, a marathon or any extended athletic event can cause damage.

First, never wait too long for the post-workout meal. You should have a snack (or a meal, depending on the type of training/event) within 30 to 45 minutes from completing a workout or a race. Eat plenty of

  • protein to rebuild and repair
  • healthy fats and some carbs to replenish glycogen stores, and
  • veggies to bring in necessary minerals that prevent muscle cramps

My favorites include:

  • celery sticks, carrot sticks; sweet potatoes, and canned pumpkin
  • nuts and nut butters work really well (you can get convenient single portion nut butters from Artisana)
  • organic baby food
  • avocados
  • eggs; canned mackerels, sardines, salmon
  • plenty of bone broth

Keys to Proper Hydration
Proper hydration transports nutrients, removes waste, and speeds the healing process. It also regulates body temperature and provides helpful minerals. I cannot over-emphasize the necessity of proper hydration.

I like to use:

  • mineral-rich water
  • coconut water
  • water with 1 T of honey (usually necessary only during marathons, triathlons, bike races)

Whether In Training, Pre- or Post-Race, Proper Sports Nutrition is Key
I sometimes find it tough to write up general guidelines for athletes preparing for marathons, bike races and other strenuous events because each client is so different! Some athletes can’t tolerate food prior to an event. Others perform far better with a semi-full tummy. To get gluten-free sports nutrition guidelines tailored to your athletic level, medical issues and sport, feel free to call me, Francesca, at 619-208-8159.  You can also contact me to schedule a free 15-minute consultation. A tennis player, hiker and weight lifter as well as a holistic nutritional therapy practitioner, I take my training seriously. Get helpful tips and notification of great healthy events when you like us on our Healthful Living Facebook page as well!

Part 2 – Gluten-Free Sports Nutrition on Pre-Competition Day & Competition Day

Hopefully, you have been gearing your body up for race day for months now. Read Sports Nutrition for Athletes in Training: Going Gluten-Free (and next week’s post Post-Race Gluten-Free Sports Nutrition) to see if you have prepared your body adequately without glutinous foods and to make sure you start the post-race repair process as quickly as you can.

Sports nutrition for Athletes in Training: Going Gluten-Free covers just how to get those necessary carbohydrates without resorting to wheat, oats and rice-based, processed foods like breads, rice and pasta. Even the whole or brown versions of those grains can cause the inflammation that impedes performance and health. As mentioned there, many top athletes are putting a gluten-free diet at the center of their sports nutrition protocol.

While I included a complete sample daily diet in the previous blog posts, I’ve added and changed a few things for pre-race day and race day. On a pre-race day I recommend adding more carbohydrates: 2 sweet potatoes instead of 1; or ½ to 1 ½  cup of sprouted rice (remember that this will vary according on gender, weight, training, and type of sport practiced), or more fruit.

The day of the race: light, easy to digest breakfast. For example:
– 2-3 of soft-boiled eggs; half an avocado. Bone broth.
– Leftover chicken or steak; ½ yam with plenty of butter.

If you prefer to “drink” your pre-event meal, try a shake made with Primal Fuel, a handful of blueberries, 1-2 T coconut oil, and/or nut butter.

I also recommend bone broth and sulphur-rich foods to provide the body with minerals, collagen, and other precious nutrients necessary to heal and repair tissues, and to bring super nutrition in food form. I’ve come to rely on paleo bloggers, especially nomnom paleo and the book Nourishing Traditions for my recipe for bone broth.

If you’re considering a diet that will optimize your health, athletic performance and even your mood, a free 15-min consultation with Healthy Living San Diego will leap you ahead of the learning curve. More, I can help PERSONALIZE a gluten-free, primal or training diet to your lifestyle and medical issues. Call 619-208-8159 or contact me with your questions! Get helpful tips and notification of great healthy events when you like us on our Healthful Living Facebook page as well!

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