10 ingredients into your diet and lifestyle will result in improved fitness and health

 With these 10 ingredients


Being healthy and fit is a complicated thing to achieve these days, given all the studies that seem to contradict each other on an almost daily basis and all the "diets" out there vying for your attention and claiming to be the best. But what if it the diet part of it could be simplified into a list of just 10 foods that could help you lose weight and be healthy -- would that make it easier?


10 ingredients into your diet and lifestyle will result in improved fitness and health

Dr. Michael Ozner seems to think so, because he wrote the book The Miami Mediterranean Diet. Obviously it's a spin of the more well-known Mediterranean Diet, and not only does he think it will simplify things for people interested in being healthier but it will also help them actually be healthier. People in the Mediterranean following a Mediterranean diet naturally have much smaller risks of heart disease and other ailments like obesity, and he thinks he knows why. According to him, incorporating these 10 ingredients into your diet and lifestyle will result in improved fitness and health:


  1. Olive Oil It has Omega-9 fat, helps lower cholesterol, and has anti-inflammatory/antioxidant properties.
  2. Red Wine It has powerful antioxidant properties, helps raise good cholesterol levels, and decreases blood clotting.
  3. Moderation Obviously not a tangible ingredient, but a lifestyle choice instead. Mediterraneans eat almost everything in moderation, their portion sizes are smaller in most (if not all) cases.
  4. Nuts and Almonds Where Americans favor greasy chips and candy bars people in the Mediterranean usually pick nuts and almonds -- which is great as they're full of fiber, protein, and several different vitamins (while leaving the trans fats behind!).
  5. Whole Grains There are very few "carb free" meals in Mediterranean cooking as they love breads, although not the over-processed white varieties. Whole grains, always whole grains.
  6. Fish We've been hearing a lot lately about how great fish can be, but the Mediterraneans seem to have known that since a long long time ago. Salmon, tuna, mackerel, sardines, and trout are packed with Omega-3 fatty acids, help decrease triglycerides, have anti-inflammatory properties, and can decrease the risk for heart disease.
  7. Fresh Fruits Color and variety are important, and in the Mediterranean outdoor markets are common so people have easy access to large selections of fresh produce.
  8. Fresh Vegetables Same as with fruit, color and variety are important. The phytonutrients in fresh veggies (and fruit) have been shown to aid with weight control and decrease risks for heart disease, diabetes, and cancer.
  9. Low-fat Dairy This is not one you may have expected to see on the list, but it can do a body good. Whole milk, yogurt, and cheese (goat cheese especially) are commonly part of Mediterranean meals. The key, of course, is moderation!
  10. Exercise And of course no diet or food regimen can work miracles on your weight or your physique if you don't mix it with a healthy and challenging level of physical activity!

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