Health & Fitness

Can Relaxation Actually Energize Me?

Published by superadmin on 26th May 2024 | Leave a response

Most people don’t understand the benefits of true relaxation or just what relaxation is. It’s the opposite of the fight-or-flight response both mentally and physically. If you’ve had a long day and lean back in your chair to relax, but your mind is going a hundred miles an hour trying to solve a work problem, you’re not relaxing. Your body and brain relax right before you fall asleep. It’s the first stage of sleeping. However, relaxation doesn’t always end in sleep. It sometimes just energizes your body.

The flight-or-fight response triggers hormones—chemicals—to prepare you to do both.

Relaxation also begins with a chemical reaction. The hormones relax muscles, lower the levels of stress hormones, lower blood pressure and blood sugar, reduce heart rate, reduce inflammation, lower breathing rate, and increase the immune response. Using mental techniques to relax starts the physical response. You can also relax by lying down for a half hour, just sitting and staring, enjoying the company of friends, doing activities you enjoy, or listening to relaxing music.

Taking a quick nap not only helps you relax but also reduces sleep debt.

If you sleep enough, you can feel exhausted halfway through the day. Taking a nap helps. A short nap helps energize you even if you don’t lack sleep. You’ll experience the relaxation right before you relax and total relaxation after ten minutes of sleep. One study showed that just ten minutes of napping could revitalize you and improve physical and mental performance for up to two and a half hours. If your nap is longer, such as 30 minutes or more, it can leave you with a groggy feeling called sleep inertia, when you first wake up.

Relaxation creates deeper breathing.

When you breathe deeper, you intake more oxygen which can boost your energy level. Just taking a few minutes to relax and do deep breathing helps provide that. Other techniques include sitting in a quiet area and clearing your mind. Both divert your focus from the day’s stress and help you relax. That relief from stress can give you an energy boost.

Relaxation combats stress that makes you feel like you’re constantly carrying a hundred-pound weight on your back. Relaxation helps you reduce stress and lift the weight off your shoulders.
If you don’t have time to take ten minutes and want a boost of energy, drink a cold glass of water. Even mild dehydration can cause you to feel exhausted. The coldness of the water also helps boost your energy.
Several relaxation techniques don’t require much time. Progressive relaxation is completed by tensing different muscles throughout the body and then relaxing that tension. Guided imagery and self-hypnosis are two other relaxation methods.
Exercising or going for a walk is another way to de-stress and relax. When you exercise or walk, you divert your attention to the activity. The activity burns off the stress hormones and relaxes you.

For more information, contact us today at Wellness On A Dime Coaching

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Improve Your Health Before You Get Sick

Published by superadmin on 19th May 2024 | Leave a response

Rather than finding ways to treat an illness, you should do the things that improve your health in the first place. It’s much easier to spend an hour a day focusing on health than spending hours in the doctor’s office or the hospital. It’s also far less expensive. Your body heals itself, but only if it has the right tools. It requires the appropriate nutrients, plenty of sleep, adequate hydration, and exercise. It also needs protection from toxins and abuses, which include illegal drugs, cigarettes, and too much alcohol.

Your body needs exercise.

When you exercise, it increases circulation. It builds strong muscles, including the heart. You’ll boost the length of telomeres when you workout regularly. Telomeres act like aglets at the end of shoelaces to prevent the chromosomes from unraveling. Exercise helps circulate synovial fluid that lubricates the joints to relieve joint pain. Exercise helps keep bones strong and helps manage weight. It reduces the risk of serious conditions, improves brain and skin health, and helps you sleep better.

Eat healthier.

You don’t have to diet if you focus on eating healthier. Choosing whole foods, food close to its natural state, and avoiding foods with added sugar, highly processed food, and food with trans fats is a good place to start. If you use meal planning, it makes eating healthier easier. You plan the meal one day, shop the next, and cook all the food for the week on your day off work. You’ll even save money and time when you meal plan. You use most ingredients in several dishes and nothing goes to waste.

Get adequate sleep.

Lack of sleep causes the body to produce more ghrelin, the hormone that makes you hungry, and less leptin, which makes you feel full. That causes you to eat more and can add to the potential for obesity. Getting too little sleep is bad for the heart. When you sleep, your body heals and your brain reorganizes. If you don’t get enough sleep, it can interrupt that process. Lack of sleep also causes you to lack energy, so you’ll burn fewer calories. It can lead to an increase in accidents, too.

How do you change that? You accomplish it by doing the things that keep your body healthy. It doesn’t guarantee you won’t get sick, but it does improve your chances of preventing illness and chronic conditions.
Learn to deal with stress. Stress can lead to inflammation and put your body in constant fight-or-flight mode. That causes changes in digestion, vision, heart rate, and more. If you don’t de-stress it can lead to health issues.
If you smoke or abuse alcohol or drugs, get help. It’s not easy to quit on your own. Exercising can help you while you’re trying to quit. Don’t forget to hydrate frequently. Even mild dehydration can negatively impact the body.
Consult your healthcare professional before starting an exercise program or changing your diet. If you need help learning how to eat healthier, we provide meal plans that contain recipes and a shopping list.

For more information, contact us today at Wellness On A Dime Coaching

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Beginners Guide To Carb Counting

Published by superadmin on 14th May 2024 | Leave a response

It’s difficult to shed those extra pounds, especially with so many theories and diets you find available. In Louisiana, people are turning to carb counting. Any type of diet can be unhealthy if taken to extremes. The same is true for carb counting. Reducing carbs can be done healthily by focusing on low-carbohydrate foods like vegetables and eliminating simple carbs, like cake and other products with added sugar. Here is a guide to counting carbs that will keep you healthy.

You can balance macronutrients to lose weight.

Change your mindset from calories to micronutrients if you want to use carb counting to shed those extra pounds. Macronutrients are carbohydrates, proteins, and fats. Traditional diets derive 45 to 65% of their calories from carbohydrates, 10 to 35% from protein, and 20 to 35% from fat. Low carbohydrate diets limit their calorie intake from carbs to 26% of their diet or less. Extremely low carbohydrate diets reduce the number of calories to 10% of calories from carbs. Calculate the calories you need daily, then multiply that amount by the appropriate percentage. If you’re on a 1500-calorie diet and deriving 20% of your calories from carbohydrates, you’d get 300 calories from carbs.

There are several types of carbohydrates and your body reacts to each differently.

If you break down the category of carbohydrates, you’ll find starches, sugars, and fiber. Sugar is divided further into food with added sugar and naturally occurring sugar. Some are simple carbs, and some are complex. Simple carbs break down quickly, causing blood sugar to spike. Food with natural sugar, like fruit, also contains fiber that slows the absorption of sugar. The goal of a low-carb diet is to avoid the spike in blood sugar and keep your blood sugar level.

You don’t cut out carbs completely.

A low-carb diet still requires tracking your food. It also requires you to make healthy decisions. One gram of carbohydrates translates to four calories. If 20% of your diet comes from carbs and you are on a 1500-calorie diet, multiply 1500 by .20 and get 300, which is how many calories from carbs you need. Divide the 300 by four to get the number of grams of carbs. In this case, it’s 75 grams. Make a healthy choice. About 10 cups of broccoli, 22 cups of celery, or almost 46 cups of fresh spinach all contain about 75 grams of carbohydrates. You’d get more than your entire daily allotment of carbohydrates in two cans of coke.

Reducing carbohydrates can help lower your risk of insulin resistance and diabetes. It also helps lower cholesterol levels. When you decrease carbohydrates, you eat more fat and protein. Both fill you and keep you full longer.
Most food labels contain the information you need for a low-carbohydrate diet. They also show if the carbs are from sugar or fiber. Make sure you check out the serving size, too.
If you’re trying to lose weight, you’ll need to identify your ideal weight, activity level, gender, and goals. All those will determine the number of calories you require, which is the first step to counting carbs.
Our personalized meal plans can help make carb counting easier. We provide complete meal plans with shopping lists and recipes. All you have to do is buy the groceries. It’s carb-counting simplified.

For more information, contact us today at Wellness On A Dime Coaching

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Different Workouts For Different Body Types

Published by superadmin on 5th May 2024 | Leave a response

There are three basic body types, ectomorphs, endomorphs, and mesomorphs. Each body type has similar exercise requirements, but they differ slightly based on their body type. You can use workouts for different body types once you identify the type of body that you have. The theory about using different exercises comes from the fact that each body type looks different and has different needs.

Adjusting your workout to the needs of your body.

People with an ectomorph-style body have a thin, willowy appearance. Bulking up is often one of their goals. Endomorph body styles are wider and have a lot of body fat. Not all endomorphs are overweight, but many tend to be that way. Burning more calories, losing fat, and building muscle tissue is normally their goal. The group that’s almost blessed is the mesomorph group that has an athletic body. They are flexible and seldom have excess fat.

HIIT workouts and circuit training with shorter breaks between stations help endomorph bodies.

High intensity interval training—HIIT— burns a lot of calories in a shorter time. That helps burn fat and improves the potential for endomorph body types to lose weight. Circuit training, another form of interval training, gets similar results. In both situations, you workout at peak performance and then change pace. For HIIT, it’s a recovery pace. For circuit training, it’s a short rest between exercises. Your workout should include all types of exercise, including strength, endurance, flexibility, and balance training.

People with ectomorph body types tend to be thin and lack muscles.

Focusing more on building muscles helps ectomorphs, so strength training is imperative. Using weights is best. Lifting heavier weights and doing fewer repetitions builds muscle faster. Use bench presses, squats, or deadlifts. Use enough weight so you’re exhausted after five to twelve repetitions. If you do bodyweight exercises, work up to the point where you can add weights to make it more difficult. Make sure you target all muscle groups. Doing full-body workouts with kettlebells can help you do that. Like endomorphs, you also need other types of exercise that include endurance, flexibility, and balance.

If you’re lucky enough to have a mesomorph body type, doing any balanced workout will keep your athletic body in shape. Not all mesomorphs are perfect, so if you need to lose weight or gain muscle, work on those problem areas first.
Anyone who needs to lose weight should also include exercises like burpees, pushups, and lunges. Cardio workouts burn a lot of calories coming from both lean muscle tissue and fat. That can diminish muscle tissue. Increasing muscle tissue should be the goal for all body types.
Spot exercises build specific muscle groups but won’t help you lose fat in only that area. If you want to lose belly fat, for instance, you must lose it all over your body.
Our Dimefit program includes a library of exercise videos and an exercise planner to help you with your fitness goals. It’s available online and on a mobile platform.

For more information, contact us today at Wellness On A Dime Coaching

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Is Regular Exercise That Important?

Published by superadmin on 27th April 2024 | Leave a response

Regular exercise is an important habit to develop a healthy body and build a healthy mind. It helps reduce the risk of chronic diseases and can improve the benefit of therapy for people with depression or anxiety. It also benefits people of all ages. For children, it can improve their cognitive abilities and their focus. It can also help manage pain from arthritis and other conditions. For seniors, besides improving health and aiding in accident prevention, it can help maintain cognitive functioning.

You’ll look and feel better when you exercise.

People workout for many reasons. Some start exercising to lose weight. Others want to tone their muscles. Exercising regularly does both. Weight loss helps with other physical problems. Exercise without weight loss can improve posture. When you combine it with weight loss that reduces belly fat, it can improve posture by changing the center of gravity and reducing back pain. Improved posture also relieves breathing problems and acid reflux. You’ll look and feel better when you workout regularly.

You’ll look younger when you stay fit and exercise regularly.

Exercise helps keep you younger at a cellular level. It lengthens the telomeres that protect the DNA. Telomeres act much like aglets on the end of shoelaces that prevent the lace from unraveling. They prevent damage to the DNA. As DNA is damaged or corrupted, aging and disease occur. Exercise also boosts the production of stem cells that adults manufacture. They can replace any damaged cell in the body and function like the original cells. If you’re menopausal, exercise can relieve symptoms of menopause.

Exercise improves your microbiome.

Your microbiome is the collection of the trillions of microbes in your body. Some are beneficial and some aren’t. Beneficial microbes aid digestion, improve mental health, and may even play a role in reducing weight gain. Studies show that people with a more diverse gut microbiome are less likely to be overweight. Exercise also improves digestion by aiding the movement of food through the digestion process.

Children often fail to get adequate exercise. Their play is passive in front of a screen. Exercise helps them grow stronger bones, healthier hearts and lungs, develop improved concentration, and reduce the risk of chronic disease.
You’ll improve your body composition with more muscle mass. More muscle mass can prevent osteopenia, the natural wasting of muscles. Osteopenia can lead to osteoporosis, the thinning of bones.
The more muscle mass seniors have, the less risk they face of falls and life-altering injuries. Exercise also helps maintain aerobic fitness. The more aerobically fit you are, the less exhausted you become doing daily tasks.
It also can significantly reduce the risk of diabetes. It can lower blood pressure. If you lose weight when you exercise, it also helps lower blood pressure. Studies show that losing 2.2 pounds can lower blood pressure by one millimeter of mercury.

For more information, contact us today at Wellness On A Dime Coaching

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No-Equipment Workouts

Published by superadmin on 20th April 2024 | Leave a response

For centuries, people used no-equipment workouts. Sometimes, it was a function of their daily tasks. Carrying firewood, pushing a hand plow, and doing other chores was exercise enough. There were also local weightlifting contests, so farmers prepared for those. The exercises used were similar to the exercises used during military training. They were calisthenics and bodyweight exercises you could do anywhere. Here are a few of the exercises you can do at home. We have videos of many exercises you might want to try.

One well-known bodyweight exercise is the push-up.

Push-ups are well-known and have many variations, making them versatile. They build upper body strength. You can modify the push-ups to suit most fitness levels. A knee-bent push-up is perfect for people who aren’t fit. The traditional push-up is an intermediate option. More difficult options include a hand-clap push-up and a one-arm push-up. Traditional push-ups start in a plank position with your weight balancing on the balls of your feet and palms. Hold your body in a straight and line as you slowly lower it toward the floor, getting as close as possible then lifting the body back up.

Lunges build lower body strength.

Whether you choose walking or regular lunges or combine them with explosive jumps and push-ups to do burpees, lunges help build lower body strength. To do a lunge, stand straight with your feet together then step forward with one foot, bending at the knee. Your other leg remains straight as you lower your body toward the floor. Then step back to the starting point and step forward with the other leg. You can do walking lunges where your front foot remains in place but the foot in the back steps forward as you do the lunge.

You can do jumping jacks, walk, or run to get aerobic benefits.

Building muscles is just part of fitness. Flexibility, balance, and endurance training are also necessary. You can use a variety of endurance exercises like jumping jacks. They start with your arms to your sides and feet together. As you jump in the air, you raise your arms above your head and jump your feet outward. Then jump again while lowering your arms and putting your feet together. If you walk or run, pay attention to good posture. It’s vital for maximizing benefits.

Marching in place becomes more difficult when you lift your knees high and swing your arms. It’s also a great exercise.
Squats are another favorite. You lower your body as you raise your arms in front of you, pushing back your buttocks as though you’re going to sit down. Hold that position and then stand up.
Do mountain climbers that start on your hands and knees. You bring one foot forward, tucking your knee under your chest. The other foot remains extended. Jump, and as you do, switch legs, stretching out the bent-knee leg and tucking the other underneath you.
Do wall squats if you can’t do regular ones. Stand with your back against a wall and slide down until your thighs are parallel to the floor. Hold the position, then slowly slide back up to a standing position.

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Fat-Burning Detox Soups

Published by superadmin on 14th April 2024 | Leave a response

You’ll find many fat-burning detox soups if you google detox or weight loss soup. These options are popular for weight loss because they work. Before you get too excited, they only work in the short run and aren’t sustainable for long. Even though these detox soups may not be the solution for long-term weight loss, there is a place for them in your diet. Studies show that people who eat soup regularly often weigh less.

One of the best-known detox soups is cabbage soup.

The cabbage soup diet is a seven-day plan for jump-starting a long-term weight loss program. You consume the soup daily and include other authorized foods. You can eat unlimited soup and fruit except bananas on the first day. On the second day, eat leafy greens and even a baked potato. You can’t have potatoes on the third day but can have any other fruit or vegetable. More food choices in limited amounts continue until the diet ends. The soup is relatively nutritious, although many variations may not be. It contains onions, green pepper, tomatoes, celery, cabbage, carrots, mushrooms, bouillon cubes, and water.

The vegetable bean detox soup also contains healthy ingredients.

The list of ingredients for Dr. Greger’s Champion vegetable bean detox soup is more extensive. It contains onions, celery, salt-free vegetable broth, mushrooms, bell peppers, chili peppers, garlic, tomato paste, chili powder, turmeric, diced tomatoes, pinto beans, corn, and smoked paprika. In this version of the bean detox soup, you eat two bowls daily and all the unprocessed fruits and vegetables you want. The soup combined with the fruits and vegetables fills you, contains fibers and nutrients, and doesn’t add many calories. This soup diet is more sustainable than many detox soups.

Another short-term diet that’s not sustainable is the Sacred Heart soup diet.

Promoters say the Sacred Heart Medical Center developed the diet to prepare obese patients for surgery. There are no records of any Sacred Heart Medical Center using it. You may shed quite a few pounds when you follow it for a week, but that weight often returns. It may have other benefits similar to fasting. While the recipes vary, most contain chicken or beef broth, Beef or chicken broth, stewed tomatoes, carrots, green beans, green onions, celery, and green bell peppers. The rest of the diet is similar to the cabbage diet.

Eating soup may help you lose weight. Soup takes longer to eat. That gives your stomach a chance to signal to the brain that it’s full. Soup also tends to have more water and fewer calories than solid food.
One reason soup may help detox the body is it usually doesn’t contain offenders like sugar, artificial sweeteners, or highly processed white flour. Broth options don’t contain substances some people don’t tolerate well, like lactose or gluten.
The extra fluid you intake when you consume detox soup with a meal can help flush out toxins. Adding spices like turmeric, which are anti-inflammatory, can also protect your body.
Make soup ahead and freeze them. Detox soups aren’t creamy or contain potatoes, so they should freeze well. After a while, you’ll have enough to create variety and can enjoy including healthy detox soup every night.

For more information, contact us today at Wellness On A Dime Coaching

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Get Rid Of Cellulite Fast

Published by superadmin on 5th April 2024 | Leave a response

Many people in Louisiana ask for help eliminating cellulite. Cellulite is that bumpy skin often found on thighs and other parts of the body that causes the skin to dimple regardless of weight. You won’t get rid of cellulite simply by losing weight. It takes more than that. There are medical techniques to remove cellulite, but they all come with unwanted side effects and don’t address excess fat. What are the natural ways to eliminate it? There are none, but there are ways to minimize its appearance.

What is cellulite?

Everyone, no matter what their weight, may experience cellulite on their body. It’s due to fat beneath the connective tissue of the dermis pushing its way through toward the skin surface. It bulges out in various spots and spaces to make the outside skin look dimpled. The thickness of the skin, the location of fat, and the strength of the connective tissue determine whether you’ll get cellulite. Hormonal influences play a role. For instance, women tend to have more body fat and thinner outer skin layers.

Natural methods don’t remove cellulite but make it more inconspicuous.

Eating a healthy diet containing fiber can help prevent insulin spikes that contribute to inflammation and cellulite. Including foods with antioxidants in your diet, such as blueberries, helps reduce inflammation and boost collagen production. Cut out excess salt to reduce fluid retention that contributes to cellulite. Eliminate food with added sugar. Sugar interferes with collagen production. The less collagen you have, the more prone to cellulite you are. Drinking more water and less soft drinks or coffee also helps.

The right type of exercise can aid in cellulite reduction.

Increasing circulation helps. It reduces the excess fluid that makes the bumps more noticeable. Exercise increases blood flow and builds the muscles beneath the skin’s surface to make it look more even. Losing weight helps if excess weight is part of the problem. Focus on strength training. It tones the muscles and diminishes the appearance of cellulite. Strength-building burns fat and replaces it with muscle tissue. The less fat tissue you have, the less cellulite you have. If you lose weight but don’t exercise, it makes cellulite more noticeable.

Get a massage or massage the areas of cellulite. Use creams containing retinol when you massage cellulite areas. The retinol won’t remove the cellulite but improves the skin texture.
If you smoke, quit. Smoking causes blood vessels to narrow and affects circulation. That contributes to cellulite. It also reduces the production of collagen. That leaves you more prone to cellulite.
Medical treatments for cellulite include surgery, laser and radiofrequency treatments, surgery, and acoustic wave therapy. All have some side effects. Endermologie is a form of massage for cellulite.
Changing lifestyle habits may not be as easy as letting a doctor liposuction away fat, but it keeps you healthier and often with better results. Liposuction can leave baggy skin that makes the lumps more noticeable.

For more information, contact us today at Wellness On A Dime Coaching

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The Importance Of Warm-Ups And Cool-Downs

Published by superadmin on 27th March 2024 | Leave a response

No matter how fit you are, you should always warm up before you workout and cool down at the end. Warm-up and cool-down sessions should last about five minutes, so it doesn’t extend your workout by much. They both play a vital role in protecting your body from injury and boosting recovery. When you warm up you increase circulation and as the name implies, warming the muscles. Cooling down helps prevent blood from pooling in extremities.

Get your muscles ready for increased effort.

If you’ve been laying around all day and then got up and immediately started running at top speed, it could overstress your heart. Instead, gradually increasing your speed and effort slowly increases your heart rate and breathing, taxing the heart far less. A warm-up warms the muscles and slowly increases your heart rate. Warming the muscles before doing strenuous tasks helps prevent injury and increases productivity. You’ll get better results and prevent a sudden rise in blood pressure.

Warm-up exercises increase coordination.

You’ll be more agile and have more muscle control when you warm up before a workout. Warming up also improves reaction time. The increased circulation helps prevent the build-up of lactic acid in the muscles by increasing circulation slowly. It builds if there’s a sudden demand for oxygen. That can happen if you transition from sedentary to intense activity. The build-up causes the blood to be acidic and increases the body’s pH, making it harder to maximize your efforts during your exercise session. That can cause you to tire quickly and quit too soon.

Cooling-down plays a vital role as well.

If you suddenly stop after an intense workout, blood can pool in your extremities. That can cause you to get lightheaded and even faint. When you gradually decrease your intensity and cool down, your heart rate, blood pressure, and temperature return to normal slowly. Stretching can also help reduce any lactic acid build-up and speed recovery. Your muscles are warmed, so they’re more flexible, making it a good time to stretch and improve your range of motion. Improved range of motion can help prevent future injuries when working out.

Warm-up exercises should mimic the activity you’re doing. If you’re running, walking around is sufficient. Cool-down exercises should use static stretching to take advantage of the warmed muscles and flexibility.
Warming up before a workout helps improve your focus. It gives you time to get your head into your workout before the movements get intense. It’s as important mentally as it is physically.
Cooling down is also a transition time. It allows you to review your workout and mentally note any changes you might make or areas where you need extra work.
Cooling down can prevent DOMS—delayed onset muscle soreness. It can be extremely uncomfortable. You don’t have to stretch. You can use other mild exercises like cycling to help reduce the potential for soreness and DOMS.

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Health Benefits Of A Mediterranean Diet

Published by superadmin on 19th March 2024 | Leave a response

Before transporting food across nations was possible, each country or region had its style of eating based on the local food supply. The Mediterranean diet is one of those diets. The diet comes from the local cuisine of the French, Italian, Greek, and Spanish Mediterranean areas. It limits red meat and includes meals containing fish, local herbs, olive oil, and fresh fruit and vegetables. It became popular when scientists discovered that people in the Mediterranean areas had a lower risk of heart attacks, type 2 diabetes, strokes, and premature death.

The Mediterranean diet contains healthy fat.

Some of the health benefits of the Mediterranean diet come from the higher amount of omega-3 fatty acids. That comes from the fatty fish and nuts in the diet. Why is it important to increase omega-3? You need a balance of omega-6 and omega-3 for the body to run properly. Right now, most Americans have too much omega 6 and not enough omega 3. Increasing omega 3 in your diet can boost heart health and reduce the risk of a stroke. It lowers the risk of a heart attack by 30%.

Cutting red meat can also bring benefits.

Fatty fish plays a more significant role in the Mediterranean diet than red meat. Meals revolve around plant protein sources, such as beans and whole grains. Butter is limited and replaced, in most cases, with olive oil. The desserts are lower in added sugar and get their sweetness from fresh fruit. Many cakes and baked goods use olive oil instead of butter or less healthy oil. Whole foods play the biggest role in the diet since it limits processed food.

The Mediterranean diet helps protect the brain.

The Mediterranean diet benefits the brain in other ways besides preventing stroke. It slows the progress of cognitive decline in seniors from diseases like Alzheimer’s. Scientists have used many of the dietary keys in the Mediterranean diet. They combined them with ones from the DASH diet to create the MIND—Mediterranean-DASH Intervention for Neurodegenerative Delay—diet. The MIND diet makes berries the fresh fruit choice.

The Mediterranean diet is beneficial for weight loss. Eliminating sugar, fried, and highly processed food can help reduce weight by cutting calories. Obesity is the main cause of preventable death. It leads to many other conditions, including metabolic problems.
The high fiber content of the Mediterranean diet helps improve digestion and improves the gut microbiome. The improved microbiome and higher omega-3 play a beneficial role in mental health.
The Mediterranean diet contains many anti-inflammatories foods and few foods that cause inflammation. Red meat, processed meat, and food with added sugar can cause inflammation. They’re limited in the Mediterranean diet.
Part of the benefit of the Mediterranean diet comes from the Mediterranean lifestyle. Meals are more social and eaten with friends and family. People following that lifestyle have more daily physical activity.

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