The Mediterranean Diet, by Carlos Mirasierras

The Mediterranean Diet, by Carlos Mirasierras
The Mediterranean diet %MD& is )nown as a way of eating and is based on the idealization of some dietary patterns of the Mediterranean countries, countries which includes the following: : Spain, Spain southern *rance, southern Italy, +reece and Malta' The MD was declared Intangible Heritage of humanity on on ,o ember -., !"-!' !"- Its candidacy had been pre iously proposed by the Spanish go ernment in !""#, but was re$ected at the international conference that /,0SC1 held in (bu Dhabi' The main features of this food model mod are a high consumption of egetable products %fruits, egetables, legumes, nuts&, bread and other cereals %wheat being the staple food&, oli e oil as the main fat and a regular consumption of wine in moderate amounts'
Benefits
The health claims attributed to this model are based on the fact that while in the Mediterranean countries a higher amount of fat is consumed than in the /nited States, the incidence of cardio ascular diseases is much lower' ' The reasons for fo these properties es seem to be an increased consumption of foods rich in monounsaturated fatty acids that can be found in oli e oil %as oil reduces the le el of cholesterol in blood& (lso the consumption of fish, especially oily fish, which is rich in fatty acids omega23 omega and, finally, a moderate consumption of red wine
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contribute to these low le els %because of the anthocyanins&' ?ine ? is also associated with another other cardio2protecti cardio e effect )nown as the *rench parado@' It seems that the Mediterranean diet is associated with a reduced ris) of mild cogniti e impairment both during aging and during the transition stage from dementia, or mild cogniti e impairment, impairment to (lzheimerAs disease' Carrying a Mediterranean diet regimen is associated with lower rates of abdominal obesity, obesi which predicts the ris) of diabetes, hypertension, stro)e or cerebro ascular accident' In a study conducted in !"-! in a sample of --,""" uni ersity students, it was found that people who followed a Mediterranean diet regularly got better scores on the 4Health25elated elated 6uality of 7ife Scale %H5617&4, which is related to 8uality of life, and which includes ariables for both physical and mental health'
History
The first scientific ientific references to the Mediterranean diet are from -9:;, when 7eland +' (llbaugh studied the way of life of the inhabitants of the island of Crete and, among other things, their diet compared with that of +reece and the /'S' *or his part, the (merican physiologist (ncel <eys, who led a study on heart disease, blood cholesterol and lifestyle of se en countries %Italy, =ugosla ia, +reece, Holland, *inland, /S( and >apan& after ?orld ?ar II, also contributed to the spread of this diet' <eys and his colleagues noticed that the incidence of coronary heart disease was lower in rural areas of southern 0urope and in >apan' They suspected that there was a protecti e factor in their lifestyle, which they labeled as 4Mediterranean way4' way4 They described this lifestyle as 4 ery physically acti e %for the low le el of mechanization echanization of agriculture&, agricult their frugal, and a predominant inta)e of egetables and a reduced consumption of animal products'4 The subse8uent dissemination of results assimilated the concept of 4Mediterranean style4 with the 4Mediterranean diet4' Review This diet, as it was raised, has ne er been traditionally consumed in any Mediterranean country' 0pidemiological studies show that consumption of eggs, for e@ample, would stand at around -" eggs per wee), consumption of meat or fish is daily, and the consumption consumption of ice cream and other sweets was comparable
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to that of fruit for dessert, etc' ?hen <eys analyzed the diet of Crete in the -9B"s food was rationed, and perhaps at that time the daily diet of Cretans was more li)e the one he proposed' *urthermore, <eys used the health image pro$ected on (mericans by the Mediterranean countries to formulate a rational diet, as the (merican diet of those days contained certain products in e@cess %meat, eggs and butter& and ignored others % egetables and fish&' He e entually formulated a diet predominated by plant products, which was complemented with fair amounts of meat and fish' CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC Mediterranean Diet: Food, quantities and frequency The Mediterranean diet is so tal)ed about that we often forget to follow it' This table shows the food pyramid and its fre8uency of consumption for a healthy adult' It was made by nutrition e@perts from the ?orld Health 1rganization, 1ldways Dreser ation and 0@change Trust and *(1'
These are the main features

-' (bundance of plant foods, fruits, egetables, bread, pasta, rice, grains, beans and potatoes !' 0ating seasonal foods in their natural state, and always choose the freshest ones 3' /se oli e oil as the principal fat, both for frying and for fla oring :' Consume moderate amounts of cheese and yogurt B' Consume, on a wee)ly basis, moderate amounts of fish, preferably oily fish, poultry and eggs .' 0at nuts, honey and oli es in moderation #' 5ed meat should be consumed a few times a month ;' Drin) wine in moderation, normally with meals, and preferably red wine 9' /se herbs as a healthy alternati e to salt -"' Derform regular physical acti ity in order to e@ercise your heart and )eep the $oints and the physical tone fit' More carbohydrates, fruits and vegetables arbohydrates They pro ide B"E of total daily energy inta)e' It is ad isable that they contain comple@ carbohydrates %pasta, rice, potatoes, bread and egetables& rather than simple ones, such as ice cream and pastries' *ruits and egetables, in turn, are rich in fiber, and are a good source of itamins, minerals and antio@idants'
Fats or li!ids They should pro ide about 3BE of total energy inta)e' Fegetable fats %from nuts, oli e oil& are preferred to those of animal origin' 1ne e@ception is oily fish %mac)erel, tuna, sardines '''&, as it is a polyunsaturated fat that helps pre ent cardio ascular problems'
G The inta)e of saturated fatty acids should be below -"E G The polyunsaturated fatty acid inta)e should not e@ceed ;E of energy consumption G The inta)e of monounsaturated fatty acids energy should pro ide a ma@imum of -BE
"roteins They pro ide -BE of the total energy' Droteins help the body regenerate body tissues' (nimal proteins %eggs, mil), meat and fish& are more complete than those pro ided by plant foods %legumes and cereals&' Howe er, when duly combined with rice or lentils, they pro ide a similar 8uality protein as that of animal origin, but without cholesterol or saturated fats'
#egetables: !ro!erties and nutrients

Fegetables and plant foods gi e us a low calorie density foodstuff, but they are rich in itamins and minerals' ?hen eaten fresh, it is ad isable to ad$ust their consumption to their seasonal a ailability in order to ta)e ad antage of all the micronutrients in them' Feggies should ha e to be more present in our daily diet, and especially for the youngest, whose palate seems to be only fond of the taste of simple carbohydrates, so to turn them into the main part of the diet is a healthy and tasty claim'
From garnish to main dish

Feggies can ma)e up the most aried dishes when prepared in salads and include food stuffs from other groups, such as meat, fish, cheese, pasta, rice or egetables, so finally we ha e come across a balanced and nutritional diet' Four reasons to eat more vegetables and !lant foods "otassium and sodium +arden produce and egetables are rich in potassium and help eliminate fluid retention, which is typical of high2sodium foods' Therefore, by eating plants and egetables, we pre ent hypertension and swelling of legs and belly caused by fluid retention' Fegetables are also rich in other minerals, such as iron, zinc, phosphorus, potassium, calcium, magnesium or copper, while these are essential micronutrients for the proper functioning of our body'
Fat and calories

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+arden produce and egetables are fat2free and low2calorie foods, so they help )eep the weight off and fight obesity' The result is less cholesterol and triglycerides and, therefore, less cardio ascular pathologies'
#itamins, fiber and antio$idants

The itamin content of egetables and plant foods is ery beneficial for our bodies' *or e@ample, itamin ( and C reinforces our defenses against infection, while H2group itamins strengthen our ner ous system' 5oughage helps regulate intestinal transit, and antio@idants, in turn, significantly reduce aging and pre ent the de elopment of certain tumors' "ro!erties and nutrients of some veggies %nion ItAs rich in itamin C and zinc, and it is preferable to eat it uncoo)ed' It helps, among some of its benefits for the body, to remo e cholesterol, regulate blood fat le el or pre ent atherosclerosis' ItAs highly recommended for circulatory problems' Broccoli, cauliflower, cabbage, red cabbage This family of egetables are rich in itamin C, (, H- and H!, and help absorb iron much better' 1ne of the symptoms of low iron le els in blood is a constant fatigue and lac) of energy' They are also rich in beta carotene, which has e@cellent effects on tissue nutrition, and help you get a good2loo)ing s)in' &s!aragus They are the bodyAs natural cooling agent' ,inety2fi e percent of its composition is water' They are rich in minerals, such as potassium, phosphorus, calcium, copper and magnesium and itamins H-, C, (, 0, as well as folic acid' They are characterized as tonics, diuretics and la@ati es because they are high in fiber, but are not indicated for )idney patients' '!inach They are noted for their high content of iron and magnesium, and they are also a good source of calcium' They are rich in folic acid, which is regarded as an anti2 anemic itamin necessary during pregnancy and for a proper de elopment of the fetus' It also contains itamin C and ('
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French beans They are rich in itamin C, iron, potassium, phosphorus and folic acid' They help regenerate the blood, so they are ery suitable for people with anemia' They are easily digestible and help regulate blood sugar and blood cholesterol'
(ettuce This basic ingredient of salads is characterized as a source of lactic acid and iron' It is also a natural rela@ant because of its sedati e effect on the ner ous system' Tomato Its )ey elements is its intense red color, which is a symptom of its high content of lycopene, this being a type of carotene whose irtue is to be a powerful antio@idant' *urthermore, tomatoes are rich in itamin C and 0 and ha e a high potassium content' Tomatoes have been and continue to be the main com!onent of numerous studies that confirm their !ro!erties and health benefits) ?hen they arri ed in Spain from (merica, it was grown as an ornamental plant' It was considered to@ic and unfit for food' +radually, this idea disappeared and in the eighteenth century it became an ingredient in recipes, $ust as a letter of that time re eals' 5ecent studies ha e demonstrated that tomatoes contain lycopene, which is a pigment that generates its distincti e red color and is ultimately responsible for its beneficial effects on our body' 1ther fruits li)e watermelon, carrot, apricot, etc', also contain lycopene, but tomatoes contain the ma@imum amount of it' 1ne of its functions is to delay the o@idation of cells, so it is a great antio@idant' This substance is released during the coo)ing process' This is why, those who practice the Mediterranean cuisine, where tomato and frying sauces are abundant, can get a better inta)e of lycopene' Tomatoes are a rich source of itamins C and (, and
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ha e also minerals, such as iron, phosphorus, calcium, magnesium, zinc, copper, potassium and sodium' Therefore, they are )nown for their mineralizing and deto@ifying properties, while they eliminate the uric acid than)s to its diuretic effect' 1ther star ingredients are the fla onoid pigments, which are responsible for maintaining the integrity of cell walls, and thus ma)ing them less brittle and more permeable' It contains !" calories per -"" grams, a fact that ma)es it a great ally in diets and regimes' 7i)e many other egetables and fruits, the tomato is an antio@idant, rich in itamins and minerals that should be present in a healthy and balanced diet' arrots It is a egetable rich in itamin (, and essential for healthy s)in and, in generally, it strengthens our defenses' "e!!ers They are a food rich in itamin C, H! and 0' They ha e plenty of nutrients with antio@idant effects that pre ent premature aging' Its properties are achie ed ma@imum when eaten raw' Beet It is a egetable with a high content of folic acid, itamin C and iron'
#egetables, healthy energy for all ages)

In the history of man)ind, and especially in the Mediterranean area, egetables ha e always been )ey for their nutritional richness, and especially for their protein content, which, together with cereals included in the diet, ha e represented a 8uality protein inta)e when meat and fish were scarce and poorly distributed among the population' Today, they are still significant factors in our diet as the total protein inta)e should include egetable protein' Feggies are rich in egetable proteins, carbohydrates, fiber, minerals and itamins' They ha e an a erage caloric alue of 3"" calories per -"" grams and it is this le el of calories what has led some people to remo e them from their diet' Howe er, this is a serious mista)e' The reason: egetables ha e a low glycemic inde@' So, one thing has nothing to do with the other'
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(egumes have low glycemic inde$es In his latest boo), 40at, lose weight and not gain weight again,4 Montignac continues to de elop his theory that weight problems result from the inta)e of high glycemic products' (ccording to Montignac and many other specialists, e@tra )ilos and nutritional deficiencies are due to energy stored abnormally as a conse8uence of some metabolic mechanisms implemented by choosing wrong food stuffs' *hat did we eat +ust ,- years ago. ?e used to eat legumes, lentils, chic)peas, beans, peas, etc', whole grains, fruits and eggies' (s well as carbohydrates, or comple@ carbohydrates, which were and still are our main source of energy, together with a smaller percentage of lipids %fats& and animal proteins %meat and fish&' These carbohydrates mentioned abo e ha e a common feature: their low glycemic inde@' Here is the )ey factor' The pancreas of our ancestors had little trouble with their insulin function' *or millennia, food has had an identical glycemic nature, but a significant worsening of the diet has been obser ed in ?estern countries from the middle of -9""As'' /n light of new research, diabetics can eat vegetables) If a few decades ago the consumption of egetables was forbidden for diabetics, today new data on glycemic inde@es and their beha ior has made possible to re iew certain recommendations' *or e@ample, the absorption of comple@ carbohydrate is ery slow, so it allows diabetics to ta)e egetables' (egumes include also a ma$or component: fiber, which facilitates gastrointestinal processes, pre ents constipation and inter enes in fermentation processes located in the intestine' It has been disco ered that they are able to stimulate the selecti e growth of beneficial colonic bacteria for health' This feature determines the origin of the dreaded flatulence, but it seems, in light of the latest research, to reduce the ris) of cancer and fight constipation' 7entils are the more digestible legumes' Hloating %and flatulence& deri ed from their digesti e process can be pre ented with traditional culinary preparation: soa)ing and simmering for se eral hours in order to Abrea)A the long chains of comple@ carbohydrates, and so increase their digestibility' Dressure coo)ers can also be used to shorten
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coo)ing from se eral hours down to -"2-B minutes' This re iew on the properties of legumes also ad ises against the use of ba)ing soda to soften lentils and ma)e their digestion much easier' The reason: ba)ing soda destroys itamin H-, which is a itamin that controls mood' (side from proteins, fiber and carbohydrates, legumes are rich in H itamins and minerals, such as iron and magnesium, while these are minerals that strengthen our defenses' They also contain calcium and phosphorus, and, strange as it may sound, legumes regulate the metabolism of lipoprotein, so in some countries they are prescribed as part of a low, but energetic, calorie diet' (s anyone can imagine, any recipe that includes egetable and fats is e@cluded from this recommendation to lose weight' Thistle is very highly valued in &ragon, 0avarre and 'oria Dossibly, thistle is not too compatible with modern times, times that call for little or no preparation' 1ne needs to spend time cleaning and coo)ing them, and, possibly, only those who really li)e egetables and truly appreciate its nutritional alue are willing to in est their time in these tas)s' /t1s a must to clean it thoroughly Clean the thistle using a )nife to remo e the harder outer parts of the fronds, as well as the tendrils or filaments of the stems, and do this with an up2and2down mo ement to remo e the fibrous parts as if they were being peeled' 1therwise, it could happen as with the outer lea es of articho)es: they can be chewed, but not eaten' The tiny lea es around the edge of the fronds must also be discarded, and then cut the fronds into pieces of about B cm' 1nce the thistle chun)s are thoroughly clean, soa) them in cold water, with lemon, parsley or flour, to a oid they turn blac) /se glo es to a oid your hands get a brownish color and a bitter taste' It is said that it is better to buy two small thistles than a big one, as smaller ones are tastier' Howe er, if we ha e a large thistle, it is better to coo) it in two batches as it re8uires about an hour of normal coo)ing in a pot, and because there is the ris) that the interior lea es 2which are tender and whiter and are also )nown as the thistle2heart2 get too coo)ed' So sometimes itAs good idea to coo) the most tender stal)s on one side and less on the other'
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1nce thistles are clean and cut into pieces, they can be frozen after they ha e been scalded in boiling water for at least B minutes' The normal coo)ing time is almost an hour, but it depends on the type of water' In (ragon, where water is harder, around B" minutes of coo)ing will be enough' It is recommended to boil thistles with a teaspoon of flour, so they to continue to maintain a nice color and it will also soften a bitter aftertaste' The almond sauce, its favorite com!anion 1nce thistle is coo)ed, reser ing the coo)ing water' *ry two or three garlic clo es, finely chopped, in a pan with oil, without e en let them ta)e on some color' (dd a handful of almonds and a little flour and stir it all well' (dd the broth gradually, so that the flour acts as a thic)enerI $ust as if you were preparing a bJchamel sauce, and let simmer about B minutes' Chec) the salt and process e erything in the blender' 5eturn the sauce to the pan, add the thistle a handful of the pre iously toasted almonds' /t1s good for your liver, im!roves digestion and has a !urifying effect) It helps to protect the intestinal flora and pre ents the formation of gallstones because it decongests the li er, so that is why it is recommended for people suffering from li er or gallbladder conditions' It is also rich in fiber' It contains a type of soluble fiber called 4inulin4 that promotes bowel mo ement and combat constipation' The 4cyarine4, another type of fiber, stimulates the secretion of bile, which helps to impro e digestion and has a diuretic and cleanser effect' Cyarine does also pro ide that slight bitter taste of thistles' (nd finally, the thistle is also beneficial for diabetics as its fiber slows the passage of sugars into the bloodstream' & diet rich in folic acid can !revent memory loss in the elderly
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( Dutch study shows that folic acid % itamin H9& is abundant in legumes, nuts and fruits and egetables, and helps to preser e the memory and mental agility' *olic acid % itamin H9& deteriorates with heat during the coo)ing process, so if you want to introduce it in your diet in a steady way it is preferable to choose those foods that contain it and can be eaten raw' Deople who eat little folic acid % itamin H9& 2which is abundant in fresh egetables, legumes and nuts2 do suffer faster cogniti e decline with age than those who ta)e folic acid abundantly' This has been demonstrated in a study with ;-; healthy Dutch olunteers aged from B" to #" years' Half of the olunteers too) ;"" micrograms of folic acid per day in supplements for three years, while the other half did not ta)e such supplements' They all olunteered to do a series of games to assess their cogniti e abilities' 5esult: after three years, those who had ta)en the supplements scored higher in memory games and mental agility' Three years following the folic acid treatment led to a mental impro ement e8ui alent to :'# years as to re$u enation in memory tests, and -'B years in mental agility tests' Hy contrast, no differences were obser ed in tests of erbal fluency or physical agility' It would be premature to recommend folic acid supplements to e erybody because of this study, said >ane Durga, director of research at the /ni ersity of ?ageningen' 4?hat we do is to recommend a balanced diet rich in egetables in order to ensure a sufficient inta)e of folic acid' It is li)ely that these benefits are not restricted to those people o er B" years who ha e participated in our study, but may also benefit younger people'4 Dre ious research studies ha e shown that folic acid has a positi e effect on blood circulation, and that the brain shows a loss of mental agility when this blood circulation is bad' Therefore, the first hypothesis is that folic acid protects the brain and allows a good blood flow'
Red wine, tannins and good health

The concern for a healthier diet and a healthy lifestyle is also ta2en into account in the wine culture) Today we 2now that the tannins contained in red wines, 3when the consum!tion is moderate3 clean u! our arteries, and hel! to !revent cardiovascular disease) Recent studies have also shown that resveratrol,
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a substance found in the s2in of red gra!es, may hel! to slow aging and !revent geriatric conditions li2e &l4heimer Disease 5&D6) Se eral scientific studies ha e shown that people in those countries who follow the Mediterranean diet, and thus consume wine in moderate amounts, ha e a lower ris) of cardio ascular diseases' This has led the scientific community to study this sub$ect in depth, and compare data from different 0uropean countries, while many of the results were, in many cases, both amazing and contradictory, as in the case of *rance' It was ironic that the *rench showed high cholesterol le els, on the one hand, %due to the consumption of butter, cream and cheese&, but mortality le els resulting from heart problems were low' This fact was called 4*rench parado@4' 7ater, it was found that, unli)e the inhabitants of ,ordic countries, *rench citizens too) a glass of red wine with their meals' 1r so the scientists say The M1,IC( study has shown that consuming a glass or two of wine reduces the ris) of cardio ascular diseases' Howe er, more than 3" grams of alcohol per day causes serious damage to the li er, brain and heart' Subse8uently, attention was directed to the non2alcoholic components of red wine and the analysis of tannins' Tannins are natural substances, astringent and bitter, that come from the maceration of grape s)ins and from the aging of wine in oa) barrels' The presence of tannins is felt in the tongue and gums' *ruit tannins from grape s)ins macerated in must are finer and healthier, while wood tannins are more aggressi e'
The antio$idant !ower of red wine)

Hut the important thing is was the disco ery that the s)in of red grapes contains a wide range of phenolic compounds' Specifically phenolic acids, fla onoids and res eratrol, all of which ha e great capacity to protect 7D7 lipoproteins from o@idation' The 4*rench Darado@4 could be e@plained: a glass of red wine with meals helps to )eep blood platelets from clumping together' *ree radicals and aging' Today we )now that the aging process and the onset of some diseases is due to the effect of 4free radicals4' That is, certain particles that o@idize our cells' ( moderate consumption of wine, along with a Mediterranean diet, increases the le els of omega23, although an study re eals that not all indi iduals absorb
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res eratrol similarly' ?e can fight free radicals by consuming artificial antio@idants % itamins C and 0, beta2carotene& or by ha ing healthy diet containing high doses of fresh fruit and egetables, oli e oil and red wine consumed in moderation'
Resveratrol and sirtuins)

(nother beneficial substance is res eratrol, which is part of pigments and protects grape against fungal attac)' 5ecently, a group of researchers at Har ard /ni ersity has shown that res eratrol, which is abundant in the s)in of red grapes, is able to stimulate, sirtuins, which are enzymes that regulate the cellular aging of all li ing organisms' 1f all the compounds the researchers tested, the one that most stimulated the enzyme was res eratrol, so that a moderate consumption of red wine may help delay aging and pre ent geriatric conditions li)e (lzheimer Disease' The content of res eratrol in wine ary according to the ineyards and production areas, and it is )nown to be related to the stimulation of defense reactions of the ine in response to a parasitic infection' Most beneficial substances accumulate in the grape s)ins' 5ed wine is more beneficial than white wine due to its manufacturing process: the grape must is macerated together with the s)in and pips, and it allows that beneficial substances contained in the s)in of grapes be transferred to the wine' In addition, blac) grapes are rich in tannins' Cabernet sau ignon and tempranillo contain more polyphenols than the rest' ItAs worth remembering that a sunny weather increases the presence of these pigments' Many Spanish wines, which are produced using modern winema)ing techni8ues, ha e an added ad antage: they )eep their healthy antio@idant content because they ha e not been sub$ected to strong filtering processes as in the case of other wines with a lower 8uality' The benefits of wine -' (ntispasmodic action !' (cti ation of bile secretion 3' (ntibacterial :' (ntihistamine effect, which attenuates allergic reactions B' Drotection of arterial walls by strengthening the collagen and elastin from which are part
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.' ?ine pro ides minerals and trace elements: K Magnesium reduces stress K Linc impro es immune defenses K 7ithium balances the ner ous system Kcalcium and potassium ensure a proper ionic and electric balance' #' It is recommended in anemia cases as it contains half a milligram of ironI besides, alcohol facilitates the absorption of iron' ;' ( moderate consumption of red wine with meals alle iates memory loss, which is characteristic of cerebral circulatory insufficiency in the elderly' 9' It is acti e against a fashionable disease, such as anore@ia or poor appetite as it stimulates olfactory and gustatory organs' -"' These benefits only occur with moderate alcohol doses, ne er more than 3" grams per day' CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
*hat is the best tem!erature to serve wine.

'erving wine at an ina!!ro!riate tem!erature will alter the characteristics of wine, so the tem!erature is a factor to ta2e into account from the beginning)
Red wines
5ed wines should be ser ed between -.M and -;M C, so all their features and components can be properly be percei ed' (n e@cessi e temperature will ma)e alcohol olatility to flood the palate, and so would hinder the perception of its different aromas and bou8uet' *urthermore, heat causes the e aporation of alcohol, and it ma)es that those stronger and less pleasant aromas emerge to the surface' =oung reds may be ser ed between -!M and -BM C in order to highlight its freshness and floral nuancesI intages should be ser ed between -.M and -;M C and great intages at !"N C' Therefore, ne er ser e red
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wines at room temperature and e en less in summer' So, it is con enient to place the bottle in a buc)et with ice cubes and ser e it at a lower temperature as it will rise a little during the meal'
*hite and ros7 wines

=oung and dry white wines must be ser ed cool but not too cold, that is between #M and -"N C, and so be able to en$oy its fruit aromas' ( higher temperature ma)es alcohol to stand out e@cessi ely, while a low temperature enhances it acidity and mas)s its peculiarities' (nd as to sweet white wines, it is ad isable to ser e them at .N C, as this temperature highlights its fruitiness and sweet e@pression' Hut ser e intage whites between -"M and -!N C, since a lower temperature would ruin the comple@ oa) aromas' +enerous white wines %manzanilla and fino wines& should be ser ed between # N and -" N C' (s to rosJ wines, the best temperature is between .M and ;N C'
How to get to the ideal tem!erature

This temperature is achie ed gradually' ,e er put the wine in the freezer' (s to white, rosJ wine or ca a, put the bottle in the fridge a few hours before ser ing it' 1nce the bottle in on the table, the best option is to )eep it fresh is a buc)et with water and ice' Helow BN C, fla ors cannot be percei ed in the same way'
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Decanting wine
Decanting wine helps to remo e the sediments or dregs contained in it' Howe er, decanting leads to an intense o@ygenation' The dictionary of the Spanish 5eal (cademia defines 4decantar4 %decanting& as 4 to gently tip a essel o er another to drop a li8uid without letting the sediments be discharged'4 It follows that decanting ser es to remo e sediments or dregs found in wine' Howe er, an intense o@ygenation ta)es place during decantation, and it is at this point when contro ersy arises' The maturation and rest time of wines in a bottle, especially red wines, produces sediments deri ed from, among other sources' It is recommendable to decant the wine 2to pour it into a decanter2 to eliminate such sedimentsI although it is also recommendable to )eep the bottle in an upright position for at least !: hours before it is ser ed' (s decantation in ol es an intense o@ygenation, doubts are una oidable, because the transference of wine from one container to another puts the wine in contact with a large 8uantity of o@ygen, which is well abo e that of a mere opening and ser ing in glasses, as it leads to a more rapid o@idation' This o@idation has a clear impact on the aroma and taste of any wine, so deciding when to decant and O or o@ygenate a wine will depend largely on our e@perience, our taste, and the speed with which weAll consume the wine' 0@perience suggests that decantation is ad isable for reser e wines or laid2down wines, with o er fi e years in bottle, where wines )eep both with a high color intensity and a good tannic structure' To decant the wine half hour before the meal is enough time for a good o@ygenation, and ery few wines impro e with longer times than that' *or soft and light red wines, with o er -B years in bottle, their pouring into a $ug or a decanter, with its subse8uent o@ygenation, can result in the loss of much of its aromas' In such cases a good o@ygenation is achie ed ser ing the wine in a balloon glass with a diameter of -"2-! centimeters'
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0uts: source of health

The Mediterranean cuisine ma2es a wide use of nuts, and foods rich in !roteins, fiber, minerals, vitamins and highly3unsaturated fats, all of which ma2es these dishes very cardio3!rotective) 0umerous scientific studies su!!ort its beneficial effects on health) ,uts ha e been incorporated into the diet of any person performing intellectual or physical tas)s that re8uire high le els of performance' Half of its contents are healthy fats that help reduce bad cholesterol and increase good cholesterol' They are healthy fats because they are unsaturated %mono and polyunsaturated&, oleic and linoleic fatty acids, and omega23 fatty acids' These fats are in ol ed in controlling the le els of triglycerides and cholesterol in the body, and this ma)es them a cardio2protecti e food' It is estimated that the regular consumption of a handful of nuts reduces the cardio ascular ris)' 1n the other hand, they contain antio@idants % itamins 0 and C among them& that are essential to fight the action of free radicals, which are responsible for degenerati e diseases and aging' The presence of such substances, which are so effecti e to fight free radicals, gi es nuts an added heart2healthy effect that is mainly due to the capacity of tocopherols to protect low2density lipoproteins %7D7& against the action of free radicals' (lso, nuts are indicated, than)s to its content of H itamins, to relie e fatigue, stress or DMS' Hazelnuts and walnuts show an increased folic acid content, followed by pine nuts, pistachios and almondsI it should be noted that the daily re8uirement of folic acid, for an adult, are around :"" Pg' ,uts are traditional food stuffs of the Mediterranean diet that are characterized by a high content of both energy and fiber, theyAre low in saturated fat and high in unsaturated fatI polyunsaturated fats are primarily found in walnuts and pine nuts, and monounsaturated fats in almonds, hazelnuts and pistachios' ,uts are also a source of egetable proteins, antio@idants, itamins and many bioacti e substances, such as the fla onoids' In addition, its mineral content is higher than in other foods as they pro ide magnesium, phosphorus, potassium, calcium, iron and trace elements, such as zinc and selenium'
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Ha4elnuts and almonds

They are rich in itamin 0 and fiber, pro ide calcium, magnesium and potassium, so they are recommended to pre ent some diseases, such as osteoporosis' Hazelnuts and almonds are nuts rich in monounsaturated fatty acids' 1leic acid is about #"E of the fatty acids present in almonds and hazelnuts' Its antio@idant content is significant, hence almonds show a concentration of itamin 0 %or tocopherol& higher than !" mgO-""g, and the concentration of this itamin in hazelnuts is abo e :" mgO-""g' (s for H itamins, hazelnuts and walnuts show an increased folic acid content, and are followed by pine nuts, pistachios and almondsI it should be noted that the daily re8uirement of folic acid for an adult is about :"" Pg' They also pro ide mineralsI theyAre rich in calcium, magnesium, potassium, iron and phosphorus' Dhosphorus is highly recommended for those who need an update of memory and de elop a one2hundred2percent intellectual capacity'
*alnuts
?alnuts is the foodstuff most studied by scientists, who ha e concluded that a moderate consumption of walnuts helps to protect us from heart diseases by reducing total le els of cholesterol' ?alnuts are rich in polyunsaturated fats, especially omega 3 type, whereas oleic acid %monounsaturated fat& accounts for only nearly -BE of such fats'
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&(%R/8 F%%D T&B(8': #egetables, vegetables and legumes)

Do you want to 2now how many calories you eat, and what are the 2ey nutrients 5!roteins, li!ids and carbohydrates6 contained in what you eat. This table may be of interest for you) Than)s to this table you can prepare more balanced and tasty meals, )eep your figure and decide what foods suit you the best' (s to this calorie chart should be aware that calories refer to -"" grams of the edible portion of the food' The waste2shells, s)ins, etc' are not ta)en into account' Droteins, lipids and carbohydrates are e@pressed in grams'
F05D/5(SOH15T(7IL(S
Calories
Droteins
7ipids
Carbo2 hydrates
+arlic (rticho)es Celery 0ggplant ?atercress Hroccoli Lucchini Dump)in
-!: -# !! -. -3,! 3-! -;
. -,: !,3 -,!,: 3,3 -,3 -,-
",",! ",! ",",! ",! ",",-
!.,3 !,3 !,: !,. -,. : -,: 3,B
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Thistle 1nion 5ed cabbage Hrussels sprout Cauliflower (sparagus Spinach *resh peas *resh broad beans *ennel 7ettuce Turnip Dotatoes Cucumber 7ee) Heet
-" !: !" 3!B !# 3#" B! -. -9 -. ;" -",: !. :!
",. -,9 :,! 3,! 3,. 3,: # :,",B -,; !,",# !,-,B
"," ",! ",B ",! ",! ",# ",! ",; ",3 ",: " ",",",-
-,# B,! 3,: :,3 !,# !,9 3 -",. #,# 3,! !,! 3,3 -; ! . ;,!
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Cabbage Mushroom Tomato Truffle Carrot 70+/M0S Heans %dried beans& Chic)peas Dried peas Dried broad beans 7entils
-9
!,:,.
",",: ",! ",B ",! 7ipids -,3 :,9 ! !,: !,B
!,B B,! !,9 ",# #,; Carbo2 hydrates .B:,3 B3,. :.,B B:
-. 3" 3# Calories 3-. 33; 3": 3": 3!B
. Droteins !3 !-,; !-,# !# !B
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%live oil can reduce obesity, diabetes and hy!ertension)

0umerous e!idemiological and clinical studies say that a diet rich in olive oil may reduce the incidence of obesity, diabetes and hy!ertension) This was em!hasi4ed by Dr) Federico 9) 3'origuer 8scofet, who chaired the sym!osium on :%live oil, obesity, metabolic syndrome and diabetes:) The organizers of the meeting declared that the pre alence of these diseases is increasing year by year to become a global epidemic problem' 4(nd although there is 2added C2Soriguer 0scofet2 a genetic component in it, the most important factor of this high pre alence is to be found in changes in lifestyle, especially those concerning diet and physical inacti ity'4 (ccording to specialists of the 0ndocrinology and ,utrition department of the /ni ersity Hospital Carlos Haya, Malaga, and with regard to changes in the diet, the most important factor has probably been the increase of fats, especially saturated fats, as well as the imbalance detected in polyunsaturated fatsI that is, on the one hand, higher fatty acids, n2. %from seeds&, and secondly, a reduction of the n23 fatty acids, from some egetables and fish' 1 er !3" healthy and beneficial compounds ha e been isolated from oli e oil' 1li e oil can reduce obesity, diabetes and hypertension, and its consumption pro ides protection against cardio ascular diseases' Firgin oli e oil is effecti e against diseases associated with aging, as well as those related to cholesterol' 4In this conte@t, the disco ery of the biological alue of the third group of fats 2 monounsaturated fats2 such as oli e oil, is addressing the growing interest of the scientific community,4 In fact, numerous e@perimental, epidemiological and clinical studies ha e confirmed that a diet rich in oli e oil, such as the Mediterranean, may decrease the incidence of some diseases, as for e@ample, obesity, diabetes mellitus type !, or hypertension and reduce peripheral resistance to the insulin action' The )ey is that a diet rich in oli e oil may reduce an inflammatory response, which is now thought to be part of the origin of these diseases and it therefore lowers the incidence of obesity and high blood pressure,
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while at the same time impro es postprandial hyperlipidemia, and any e@cessi e le els of in blood after the ingestion of a nutrient4' Currently, fi e ma$or lines of research, related to these pathologies, are on course: oli e oil and inflammation, oli e oil and postprandial metabolism %triglyceride concentration in blood after meals&, oli e oil and peripheral resistance to the action of the insulinI oli e oil and e@pression of genes related to the metabolism of carbohydrates and fatsI and finally, the study of the role of minor components of irgin oli e oil on intermediary metabolism' Firgin oli e oil is the common denominator in all the diets of the Mediterranean countries' It should not, howe er, be regarded as a medication but as an ingredient that is part of that diet' The Mediterranean diet cannot be concei ed without the oli e oil, although moderation in food and drin) should be ta)en as the most important alues of the Mediterranean diet' 8n+oying good health is a matter of genes) The Mediterranean diet can, however, hel! maintain and im!rove our health) Today, this diet has emerged as a dietary !attern than2s to its !ositive effects on health in general, and s!ecifically for its role in !reventing cardiovascular diseases, cancer and diabetes) In the si@ties, the resident population in Crete, southern +reece and in southern Italy areas had one of the highest life e@pectancy rates in the world, and it in spite of the limitations of the medical ser ices' Myocardial infarction is almost un)nown and cancer is barely heard of' This fact has been )nown throughout the world than)s to the Se en Countries Study, which perhaps was the ma$or research study on the relationship between Mediterranean Diet and Heart Diseases, and which showed that diets, lifestyle and en ironment %weather and en ironmental factors& are of great health significance' *ollowing this study, the Mediterranean diet has emerged as a dietary pattern' Hut we must not forget that the people of Crete and Italy had a lifestyle that was also responsible for pro iding their daily ration health for body and mind' To go bac) to the si@ties, %date on which this study was conducted&, to that world of alues and needs is impossible' Hut there is no doubt
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that our lifestyle and the way we confront what happens around us may affect our body' (ny diet that may help pre ent cardio ascular diseases is also useful to protect our health in general' ?hat the following foodstuffs ha e in common: ,uts in moderation, irgin oli e oil for coo)ing and dressing, oily fish, half a glass of red wine, fruits, egetables, grains and legumesQ They are, in general, beneficial for our cardio ascular health as they act on cholesterol, reducing 7D7 cholesterol %the bad& and raising HD7 %the good&, which helps )eep arteries healthy' 1il, nuts and oily fish contain unsaturated fats %mono and polyunsaturated fats&, which are healthy fats' 1li e oil is, li)e nuts, rich in monounsaturated fats and has clear benefits for cholesterolI oily fish is rich in polyunsaturated fat omega23, which reduces the tendency of blood to clot, helps control blood pressure and pre ents arrhythmias'
#egetables, fruits, vegetables, legumes and cancer)

Diets rich in cereals, fruits, egetables, legumes, egetables and reduce the ris) of cancer' 1n this point, there is a general consensus among the scientific community, although no specific plant molecules that protect us cancers are currently identified' It is therefore recommended to fre8uently eat different eggies and fruits' To a oid always ta)ing the same fruit guarantees a greater ariety of minerals, itamins and antio@idants' *olic acid is a component that has been identified as a protector against cancer, and it has been shown that people who do not ha e enough folic acid are at higher ris) for breast, colon and rectum cancer, and especially if the inta)e of alcohol is high' 'aturated fat and cancer There is also no doubt about the effects on our health of some fats, and saturated fats found in red meats, such as beef and processed meats, as in the case of fran)furters and ham, since they ha e a clearer relationship with some cancers' It is not recommended to remo e these meats from the diet, because they pro ide proteins, iron and other important nutrients, although it is better a non2daily consumption' 5esearch has shown that if saturated fats can ha e an impact on breast cancer, it is oli e oil, and specifically one of its components, that is, oleic acid, the factor that helps to pre ent it' There is a scientific study, led by >a ier Menendez, a molecular biologist at the 5esearch Institute for Health Chicago ,orthwestern,
25
which has confirmed that oleic acid inta)e reduces significantly one of the oncogenes associated with more aggressi e tumors'
Ris2 of diabetes
*oods associated to the Mediterranean diet reduce cholesterol le els, blood pressure and thus the ris) of diabetes' The consumption of minimally processed grains, fruits, and egetables, which are high in fiber, and the use of monounsaturated fats %oli e oil&, are also useful for impro ing blood glucose le els, as well as the lipid profile of diabetics'
Diet and !hysical activity

To be physically acti e is as important as a healthy eating style' It needs not be ery intense, but fre8uent, and a 3"2minute wal) at a good pace is enough' 0@ercise not only reduces weight, but also lowers bad cholesterol %7D7& and increases the good one %HD7&' It also puts the le el of triglycerides in blood %which are harmful& under control' Dromotes insulin acti ity and reduces the ris) of diabetes and blood pressure'
The Mediterranean diet in '!ain

The Mediterranean Diet is in a time of re3conquest) '!ain em!loys more than ;-< of its arable land to ty!ical Mediterranean !roducts= around half of the e$!orts of food !roducts are !roducts related to the Mediterranean diet, and, in terms of consum!tion, the Ministry of &griculture, Fisheries and Food certifies an increase in !o!ularity of fruit, vegetables, fish and olive oil) Contrary to the ma$ority belief that indicates a gradual disappearance of the traditional influence of this diet in the Mediterranean basin, the *ood Consumption Danel has detected, in the last se en years, a steady increase in the consumption of products considered as the main components of the Mediterranean Diet'
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'!lit views
There is some split iews as to whether Spaniards do faithfully follow the Mediterranean diet or ha e abandoned this traditional diet towards a less healthy habits'
The new consumer habits)

The new systems of domestic organization, the importance of wor)ing lunches and increased re enues dedicated to leisure are $ust some of the factors that ha e changed our eating habits, although )eeping the old ways' Today, the strategy of most consumers is to purchase products associated with the traditional Mediterranean dietI products which, on the other hand, are processed or semi2 processed' The success of egetables range IF and F is a good e@ample of it: these products are acuum pac)ed and can last between two and fi e days, but ha e all the characteristics of fresh foodstuffs and are ready to be coo)ed or eaten directly' The tendency of Spaniards to consume fruit is confirmed by the Ministry of (griculture' In !""3, the consumption of fresh fruit e@ceeded -"" )g per person' The consumption of fresh egetables also had a considerable increase with regard to pre ious years'
The recovery of the conce!t of a healthy diet)

(ccording to the results of a study conducted by Taylor ,elson Sofres, food crises ha e, in recent years, reinforced the concept of 4a healthy diet4: the study reports that #-E of respondents loo) for products with less fatI and more than B"E affirm they are willing to pay more for products with a higher 8uality' 5ecent studies on eating habits seem to similarly conclude that there is indeed a tendency to eat more healthfully 2in special those products belonging to the Mediterranean Diet2 but without changing the routines around the nutritional fact and which ha e to do with the purchase, preparation or consumption'
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These routines are in contact with modernity and our lifestyle: shopping in spaced periods of time, 8uic) and easy preparation and a solitary consumption in many cases' /n the >?;-1s, the Mediterranean diet was the way we feed ourselves) 0ow this diet has been declared /ntangible ultural Heritage of Humanity) But there are indications that '!ain, li2e other Mediterranean countries, is moving away from this model of life and dietary !attern, so we must safeguard this healthy heritage) This transnational nomination has been prepared and submitted $ointly by Spain, +reece, Italy and Morocco, and was technically coordinated by the Mediterranean Diet *oundation in order to preser e a cultural and gastronomic heritage that defines and identifies the Mediterranean territories for centuries' 4 (side from the healthy and scientifically contrasted benefits of the Mediterranean Diet, it is also a lifestyle that balances people with their en ironment, both with regard to ,ature and their social and cultural world' It is precisely in this area that the Mediterranean diet becomes a legacy' (nd a legacy we must pass on to our descendants, although nothing can be passed on if it has not been e@perienced li e, or ta)en as oneAs own'
*e live as we eat
It is said that we are what we eat' Hut to be precise, we should say that we li e as we eat' 1ur way of life, our wor), our family and social relationships determine our daily menus' ?hen the food industry appeals to the concept of coo)ery is because there is something wrong somewhere and it is necessary to re2establish the common thread of healthy cuisine that is part of our culture and tradition, and which is characterized by a specific and well2organized meal timetable' If we add all this to the ad ertising pressure from part of the food industry, which tries to lure us into eating a nice2and2tasty loo)ing food that isnAt too healthy but can be coo)ed ery 8uic)ly, then the problem worsens' It was in the -9B"s when (ncel <eys coined the sentence on the Mediterranean diet, 4what doesnAt )ill you ma)es you fatter4' This is precisely a de iation from a healthy dietI so a distancing from the Mediterranean diet will lead to more cardio ascular disease, more diabetes, and more hypertension' *ollowing this study, the Mediterranean diet has emerged as a dietary pattern worldwide, and the reason for it has to do with a diet based on oli e oil, fruits and
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egetables, cereals 2in the form of bread or pasta2, oily fish, lamb and poultry, as well as and some wine with meals' The e@tra irgin oli e oil is certainly the ingredient that forms the Mediterranean concept, and there are only oli e trees where the Mediterranean climate e@ists' *oods rich in monounsaturated fats, whose main representati e is the classic irgin oli e oil, are more beneficial than other egetable oils' There are no other fats with the healthy benefits that the irgin oli e oil pro ides' It helps to control cholesterol le els, arteriosclerosis and blood pressure, all of which results in a lower ris) of cardio ascular diseases and its use for the treatment and pre ention of some types of diabetes and for protecting our body against certain types of cancer' There is no use in stuffing oneself with a foodstuff because somebody says it is ery healthy, while neglecting the others' Diets are a group of foodstuffs and each foodstuff has its own place' The Mediterranean diet was already the way we fed oursel es when more than B" years bac) nobody would thin) about calories or how to allocate protein, fat and carbohydrate percentages in a meal' ,ow, when it has been declared Intangible Cultural Heritage of Humanity, it seems to us an abstract concept' The challenge is to re2internalize our way of life and feeding habits, e en though we ha e to relearn how to eat again'
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The Mediterranean Diet, by Carlos Mirasierras

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The Mediterranean Diet, by Carlos Mirasierras