Mediterranean food


The original Mediterranean diet first became popular in the United States during the 1960s. At this time, health experts realized that certain Mediterranean countries dealt with fewer deaths caused by coronary heart disease compared to the US. The diet was quickly adopted by many households in the US and some other parts of the world. To this day, it remains one of the popular diet plans.

In 2020, a study was published that showed how a new version of this diet, known as the green Mediterranean diet, could further benefit the metabolism and cardiovascular system. Although it’s mostly based on the original diet popularized in the 1960s, it does add some more restrictions and promotes an increased intake of certain foods.

What Is the Standard Mediterranean Diet?

The standard Mediterranean diet doesn’t tell you how many calories you should consume on a daily basis. This is up to the individual to determine based on their own personal goals. If your goal is to lose weight, you should burn more calories than you consume.

In essence, this is not a structured diet in any way. Instead, it revolves around a way of eating popular in some countries bordering the Mediterranean Sea, like Italy and Greece. The local cuisine in these countries is quite different, but they share many similar principles.

The standard Mediterranean diet encourages people to increase their intake of whole grains, fruits, vegetables, and healthy fats on a daily basis. It also promotes eating fish, eggs, beans, and poultry at least once a week. If you follow the standard Mediterranean diet, you should consume dairy products in moderate amounts and strictly limit your intake of red meat to an occasional treat.

Foods not mentioned above should be avoided. That means that you shouldn’t consume sugar, unless on special occasions. For instance, it’s okay to have a piece of cake once a month if you’re attending a celebration. To reap the full benefits of this diet, it’s important to take care of your physical health. It’s recommended that you engage in physical activity on a regular basis. Try to squeeze in a 30-minute workout into your schedule at least 5 times per week.

Aside from improving your eating habits and exercising, another great way to maintain your health is to get a good Medicare Advantage plan. With the right plan, it’ll be easier for you to do routine checkups at the doctor and receive medical treatments whenever you need them.

What Is the Green Mediterranean Diet?

The purpose of the green Mediterranean diet is to promote additional intake of plant-based foods while lowering the consumption of meat and poultry. In research that was published in November 2020, it was concluded that this type of diet provides great cardiometabolic protection. In fact, it offers more health benefits than the traditional green Mediterranean diet.

The study was conducted among 294 participants who lead sedentary lifestyles and had an average age of 51. Most of the participants in this study were men with moderate obesity. They were divided into three different groups. Researchers ultimately found that the green Mediterranean diet is able to provide a 20 percent reduction in low-grade systemic inflammation. It was also shown to lower bad cholesterol by four percent.

The first group of participants was given some basic information on how to eat healthier and exercise. The second group was provided with guidance on how to increase physical activity. However, they were introduced to the traditional Mediterranean diet as well. This diet included some calorie restrictions and didn’t allow participants to eat red meat at all. They replaced red meat with poultry and fish – and had the participants eat 28 grams of walnuts each day.

Finally, the third group received the same information regarding regular exercise as the other two groups. Meanwhile, they had to follow the green Mediterranean diet. Just like the second group, they also had to avoid red meat. The participants in this group were also told to stop consuming processed meat of any type. They also had to increase their intake of plant-based foods.

What was significant about the third group is that they’d drink three or four cups of green tea per day. They’d also consume 100 grams of frozen duckweed in plant-based shakes to maintain high protein levels without eating meat. The reason why duckweed was chosen is that it contains all nine amino acids, which is incredibly rare among plant-based foods.

Each group followed rules that were given to them for six months, which is when researchers began examining results.

The Health Benefits of the Green Mediterranean Diet

Researchers found that participants in the third group were able to lose more weight than others. The average person that followed the green Mediterranean diet lost almost 14 pounds over the course of six months. Meanwhile, the participants in the second group lost nearly 12 pounds over this time period. Participants in the first group, which received only basic advice on how to improve their eating habits, lost just three pounds on average.

It was concluded that the green Mediterranean diet can be part of an effective weight-loss strategy. The waist circumference among participants in each group decreased. For the third group, it was an average reduction of 3.4 inches. Meanwhile, the decrease was measured at 2.7 inches for the second group and 1.7 inches for the first.

Those who followed the green Mediterranean diet experienced a 4% reduction in bad cholesterol. For people in the second group, it was a 1% decrease. There was hardly a noticeable reduction in the first group. The green Mediterranean diet offered notable other health benefits, such as a decrease in diastolic blood pressure, an increase in good cholesterol, and improved insulin resistance.

What the researchers concluded was that a whole foods plant-based diet rich in protein can strengthen your cardiovascular health and help you lose weight. Based on their findings, it’s clear that it’s much healthier than the traditional Mediterranean diet.

Thanks to Faith from Brand Cellar and also Lion City Distributions Private Limited, we [both Baby and I] were invited to a blogger challenge that kicked off at MEDZS [a restaurant that serves Mediterranean cuisine].
What’s The Bloggers Challenge About?
Essentially, both Baby and I are to be extremely creative with how we are going to share some information about Gold Kili and Frezfruta Products with all you readers. This challenge would last for 14 days which would be till 23 November 2013 and hence, we are left with 8 more days to spread the good news about Gold Kili and Frezfruta Products.

Well, in this blog entry, we will be sharing with you about the fantastic dinner we had at MEDZS and also a little bit about Gold Kili and Frezfruta Products. In fact, we will elaborate more about Gold Kili and Frezfruta Products in our next few upcoming blog entries. Also, do check out some photos of Gold Kili and Frezfruta Products that we uploaded to Instagram as well.

So, when we arrived at MEDZS, we were given a “mystery bag” which contained the various Gold Kili and Frezfruta Products.

From Lion City Bloggers’ Challenge 2012

Well, in the mystery bag that was given to us, we took out two Gold Kili Products which we believe are all-time local favourites; the Instant Double Shot White Coffee and the Kopi-O Kosong. And you know the coffee you drink in almost every Kopitiam? Well, some of them uses the Gold Kili brand and we will elaborate more on this in our next blog entry.

From Lion City Bloggers’ Challenge 2012

Meanwhile, here’s what we had for dinner last Friday night.

From Lion City Bloggers’ Challenge 2012

Morning Glory Mocktail– certainly reminded me of my time at Shatec Institutes where we constantly have to memorise the concoctions for the different mocktails and cocktails for our bar showmanship test.

From Lion City Bloggers’ Challenge 2012

Posing with the Morning Glory Mocktail in hand. 😛

From Lion City Bloggers’ Challenge 2012

For Appetisers, Home-made Cured Salmon Bruschetta with Pesto

From Lion City Bloggers’ Challenge 2012

& also the Spanish Omelette “Tortilla” with Aloli Dip were served

From Lion City Bloggers’ Challenge 2012

For Mains, there was the Braised Cook Chicken Paella with Chorizo and Saffron,

From Lion City Bloggers’ Challenge 2012

the Charcoal Grilled Baby Sea Bream with Aubergine Gratin, Mashed Potato, and Watercress Salad,

From Lion City Bloggers’ Challenge 2012

& also the Moroccan Beef and Caramelized Apple Stew Tajine with Couscous

From Lion City Bloggers’ Challenge 2012

Well, it was our first time trying out Mediterranean Cuisine and to be honest, for us to do a review about the food that we had at MEDZS wouldn’t be fair till we had a taste of other Mediterranean food from other Mediterranean restaurants. Nevertheless, we find the quality of the food to be ok, and the presentation of the food to be above average. The restaurant also has an Al Fresco dining area which really provided a pretty cool chill-out ambience.

The best part is, MEDZS has 100 over different types/kinds of beers from all over the world! Now, that is something to rave about!

From Lion City Bloggers’ Challenge 2012

Anyhows, we ended the night on a high note and we really would hope to bring you more updates about Gold Kili and Frezfruta Products soon!

From Lion City Bloggers’ Challenge 2012

Stay tuned to more updates from us!

God bless!