An article published in the journal Obesity on June 2011, researchers from Wake Forest Baptist Medical Center reported an increase in soluble fiber and a reduction in visceral fat which surrounds the body’s organs and is considered the most dangerous of adipose tissue.
Visceral fat is associated with high blood pressure, diabetes, and fatty liver disease.
The study showed for every 10 gram increase in soluble fiber, a 3.7 percent reduction in visceral fat accumulation over a five year follow-up visit. And a 7.4 percent reduction with those how exercised moderately compared to those less active.
Soluble fiber can be found in fruit, vegetables, and beans. Yet another reason to eat more fruits and veggies!
1 serving of berry Vega sport performance protein or vanilla whey protein
½ cup strawberries
½ cup mango
1 cup bok choy
1 cup water
1 cup ice
under 300 calories
Key Components of the Mediterranean Diet
- An abundance of food from plant sources: fruits, vegetables, healthy grains, legumes, potatoes, beans, nuts, seeds, and herbs and spices eaten at every meal.
- Olive oil as the main source of fat, replacing butter and margarine. Also eaten at every meal. 25 to 35 percent of calories come from healthy fat.
- Eat a variety of foods, minimally processed and seasonally fresh and locally grown foods.
- Low to moderate amounts of cheese and yogurt, eaten daily.
- Consuming up to 7 eggs per week.
- Fish and poultry consumed twice a week, fish favored over poultry.
- Red meat eaten only a few times a month, 12 to 16 oz. total.
- Moderate consumption of red wine, normally with meals; one to two glasses for men and one glass for women.
- Regular physical activity.
Foods and Flavors of the Mediterranean diet
VEGETABLES & TUBERS
- Brussels sprouts
- Collard cucumber
- Dandelion greens
- Mustard greens
- Onions (red, sweet, white)
- Sweet potatoes
FISH & SEAFOOD
- Sea bass
NUTS, SEEDS, & LEGUMES
- Cannellini beans
- Fava beans
- Green beans
- Kidney beans
- Pine nuts
- Sesame seeds
- Split peas
HERBS & SPICES
- Bay leaf
- Pul biber
- Creme caramel
- Fruit tarts
- Mousse au chocolat
12 ounces spaghetti
1 pound lean ground beef
1 teaspoon salt
3/4 teaspoon white sugar
1 teaspoon dried oregano
1/4 teaspoon ground black pepper
1/8 teaspoon garlic powder
2 tablespoons dried minced onion
2 1/2 cups chopped tomatoes
1 1/3 (6 ounce) cans tomato paste
1 (4.5 ounce) can sliced mushrooms
Brown beef over medium heat. Drain off fat.
In a large pot, combine beef, salt, sugar, oregano, pepper, garlic
powder, onion flakes, diced tomatoes, tomato paste, and mushrooms.
Simmer at a low heat setting for 2 hours, stirring occasionally.
Cook pasta according to package directions. Drain. Serve sauce over spaghetti.
In case you didn’t know strawberries have been given superfood status. They have cholesterol reducing qualities, high in vitamins, fiber, high levels of anti-inflammatories, antioxidants, anti-cancer compounds, and a flavonoid called fisetin.
Researchers at The Salk Institute for Biological Studies discovered that fisetin prevents several complications that can result from diabetes. Fisetin is a flavone found in abundance in strawberries and mangoes and smaller quantities in other fruit and vegetables.
Several studies have shown that diabetes may be a risk factor for Alzheimer’s disease. It also helps combat the disease with its high-level of neuroprotection and memory support, making fisetin very important.
So you have another reason to eat America’s favorite berry! Add them to your yogurt, desserts, smoothies, or just eat ’em by themselves.