Over the past 50 years, what people believed about the Mediterranean fare has changed. Many of us would picture huge, three-hour feasts with multiple courses of pizza, racks of lamb, lasagne, long loaves of white bread, and endless wine bottles. But the real Mediterranean diet is based on the regional traditional fruits, dairy, vegetables, olive oil, beans, seafood, and nuts, with perhaps a glass or two of red wine. That is how the inhabitants of Crete, southern Italy, and Greece ate circa 1960, when their chronic disease rates were among the lowest in the world and life expectancy was among the highest, despite having limited medical services. The real Mediterranean diet is not just about eating fresh and wholesome food. Daily physical activity and sharing meals with one another are important elements of the Mediterranean Diet Pyramid. Together these factors play a major role in improving your mood and mental health and also aid you to foster a deep appreciation for the pleasure of consuming healthy and delicious foods. Making changes to your diet is rarely easy, especially if you are trying to move away from the ease and convenience of processed and takeout foods. But following the Mediterranean diet can be an inexpensive as well as a satisfying and healthy way to eat.

This absolutely wonderful list of recipes is ideal to help you kick-off your Whole30 diet plan. Here are some of the easy-to-make, healthy, and delicious meals for the Whole30 diet plan: Breakfast for the Whole30 diet –  Green shakshuka with spinach and shaved brussels sprouts You need to preheat the oven to 375 degrees. Use a medium sauté pan and heat 2 tbsp olive oil on medium heat. Add ½ onion diced and cook for 5 minutes, and then add 4 cloves of finely chopped garlic and cook for an additional minute. While stirring frequently, add 2 cups of shaved brussels sprouts and fry them for 5-6 minutes. Once the brussels sprouts have softened, add 1 grated zucchini and spices as per taste, then stir for another minute. Once the vegetables are cooked, add 2 cups of spinach to the pan and stir until it wilts. Flatten the vegetables and crack 4 large eggs on top with even spaces in between. Put the sauté pan in the oven and cook for 5-8 minutes, based on your liking. Garnish with a quarter of sliced avocado per serving. Lunch for the Whole30 diet –  Vegan butternut squash soup Heat a large pot on medium heat and fry one large diced yellow onion in 2 tbsp butter/oil until it turns translucent.

If you are thinking of changing your diet plan so that you can lower LDL (bad) cholesterol levels in your body then read on for a list of effective diet plans. Studies show that certain cholesterol-lowering foods my work in conjunction with doctor-prescribed medications (Praluent, Repatha, etc.) to help lower cholesterol levels. The good thing is that the below-listed plans will not only help you lower the ‘bad’ cholesterol levels in the body but also help you lose weight. 1. TLC (Therapeutic Lifestyle Changes) This is a three-part plan that includes exercise, diet and weight control that help you control high cholesterol levels. Using this plan, one can lower bad cholesterol by around 20 to 30%. You have to completely stop eating trans-fats and avoid foods that are rich in saturated fat. You will not get hunger pangs as you will have to consume a healthier version of food that you like, such as having lean ham instead of bacon. There is even scope to consume peanut butter, pancakes, and even ice cream provided that you keep portion sizes in check. 2. Mediterranean Diet This basically means you have to consume foods that people around Mediterranean regions have been eating for thousands of years such as whole grains, lean meats, fruits, vegetables, and olive oil.

Crohn’s Disease and uncreative colitis are the two types of inflammatory bowel disease (IBD), and these diseases affect the digestive tract. The colon or the large intestine is affected by ulcerative colitis, causing inflammation and sores in the walls of the inner lining of the colon. The inflammation due to this disorder begins in the rectum and spreads to the large intestine. Chronic inflammation leads to sores (ulcers) in the intestinal wall. There is no permanent cure for this disease, and only measures to manage the symptoms and prevent flare-ups may be taken. Causes of ulcerative colitis Ulcerative colitis is a disease caused by an attack of the immune system on the digestive tract. The immune system fights against invading bacterial or viral infections, but, in the case of ulcerative colitis, the immune system views food and good gut bacteria as invaders and attacks them. The white blood cells that protect against infection attack the lining of the large intestine instead. The exact cause of such a response from the immune system is unknown. However, doctors opine that it may be a genetic disorder. In some cases, the environment also plays a role in developing this condition. Foods to eat for ulcerative colitis When looking for the ideal diet for ulcerative colitis, you need to explore various foods that are high in nutrient value.