Category Archives: Olive Oil

Brief Overview of the Mediterranean Diet

Disclaimer:  I don’t promote eating one type of diet.  I recommend eating healthy foods grown or raised the traditional way.   I AM interested in digging deeper in any diet that does not use processed foods.  According to The Olive Oil Times article on The Mediterranean Diet Revisited, The Mediterranean Diet consists of:

  • Olive Oil
  • Vegetables
  • Beans
  • Fish
  • Yogurt
  • Herbs and Spices

greekfoodguideLet’s break some of this down.   In the Mediterranean Diet, 40% of its calories come from fat, mainly in the form of olive oil.  Oh my 40%!!!???    “Don’t be afraid of olive oil, it actually protects you.” Remember to always ask yourself, “What type of fat am I eating?”  The old adage of calories in equals calories out holds true for maintaining a healthy weight.  Basically, you must exercise and not eat an excess of calories, however, it does benefit you to also eat “healthy” calories.  I like to think of it this way, “Your body does not use 500 calories of processed food and 500 calories of wholesome, earth born foods the same way.”  Remember there was an art to preparing traditional foods and using nutritional ingredients the proper way for a body to be strong and active.  Let’s tap into the past!

Fats: Anti-Inflamatory and Inflamatory

I have been interested in inflammatory foods vs. anti-inflammatory foods for some time now.  I came across this write up and figure its a great read with a bonus great chart. Click here for article.

Olive oil tip reminder: only buy cold-pressed, dark glassed bottles to reduce chance of rancidity

Fermented Cod Liver Oil or Fermented Cod Live Oil Blend (produced by Green Pastures): Oh gross!!  Well research is showing the health benefits outweigh “oh gross.” Many sources say the cinnamon flavor is best including me! My two year old eats it off the spoon (crazy) as well as the others–try it mixed in with juice or cereal or applesauce.  Its a excellent source of Vitamin D, Vitamin A, and Vitamin K2 as well as small amounts of omega-3 fatty acids that are highly bio-available to your body (meaning they are absorbed well).

Article in a Nutshell

Inflammatory Fats:

  • Oxidized:  unsaturated oils exposed to high heat or light, olive oil or seed oil used for cooking in high heat
  • Hydrogenated Oils: taking a naturally unsaturated oil and making it solid at room temperature
  • Omega-6 Fatty Acids (when consumed in large amounts without the added protection of omega-3 fatty acids):  found in seeds and grains

Anti-Inflammatory Fats:

  • Natural Saturated Fats:  butter, coconut oil, ghee
  • Omega-3 Fatty Acids:  wild caught fish, egg yolks of pastured chickens, meats from pastured animals