One important rule of the Mediterranean diet is to eat processed, packaged, and fast food in moderation. This is because often fast food is high in refined sugars, saturated and trans fats, and sodium (salt.) If you are on a Mediterranean diet but still want to eat out, this article will give you some tips on what restaurant and fast foods to choose that comply with the Mediterranean diet food list. Let’s get started! Mediterranean food list The Mediterranean diet is considered a type of plant-based diet, similar to flexitarian and pescatarian diets. It encourages the consumption of whole foo ..read more

Did you know that the average American adult consumes about 77 grams of sugar every day? And the average child eats even more – 81 grams a day. Considering this, the general American population consumes over 3 times more sugar than advised. [1] In Europe, the numbers are just as worrisome. The sugar consumption of European adults can range from 8-20% of their daily calories, which again, likely exceeds the World Health Organization daily sugar “conditional intake recommendation” of up to 25 grams. [2] More information about this recommendation is provided below. While small amounts of sugar o ..read more

Intimacy [1] is both a sought-after and dreaded phenomenon. Difficult childhood experiences, trauma, and failed adult relationships have reinforced many people’s fears that intimacy is elusive or always painful and disappointing. Fear of intimacy [2] is defined as “an individual’s reduced capacity to express thoughts and feelings of personal significance with another highly valued individual due to anxiety.” This anxiety phenomenon likely starts at childhood and currently effects approximately 2.5% of the population.[3] Types of intimacy Intellectual intimacy, spiritual intimacy, sexual intim ..read more

Most restricting fad diets demonize pasta as one of the main foods leading to weight gain, obesity, diabetes, and metabolic syndrome. But if pasta is that bad for you, then why doesn’t the Mediterranean diet (known for its long-term health effects) forbid pasta? The circulating claims that pasta is unhealthy are 100% invalid and not based on any evidence. What research papers show is that pasta can be a great addition to a balanced, healthy, and satisfying diet, and can serve as a great source of a variety of nutrients. In this article, we consider pasta as part of the Mediterranean diet: Wha ..read more

Fever, also known as higher than normal body temperature, is a common health condition that is often caused by different illnesses like virus (including COVID-19), bacterial infection, inflammation in the body (can be in just one part of the body), intake of certain medications, and specific immunizations (e.g., diphtheria, tetanus and acellular pertussis, or pneumococcal vaccine). [1] Or in other words, fever is the natural reaction of the body, trying to defend itself and cope with infections or pathogens. Often, patients complain about different symptoms that high body temperature may caus ..read more

Both Omega-3 and Omega-6 fatty acids are healthy polyunsaturated fats that are considered essential because our body cannot make them and we must get them from our diet. Both are an important part of a balanced and diverse diet, as they play a key role in supporting healthy body functions and proper nutrition. However, it is important to get a balance of these types of fatty acids for optimum health, with a focus on more omega-3s to omega-6s. There are three main types of Omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). [1] There ar ..read more

Are you wondering whether you should see a chiropractor, a physiotherapist, or both? Let’s put an end to your doubts and relieve the pain! Both physiotherapy (also known as physical therapy) and chiropractic care are disciplines that treat and manage pain and stiffness in the body, primarily in the muscles. We (both) treat pain, immobility and strength deficits in the muscles and joints. Both treatments help individuals with medical conditions, illnesses, or injuries that affect their mobility. In general, the main goal of both experts (physiotherapists and chiropractors) is to avoid surgery ..read more

A key component of the Mediterranean diet is olive oil. It is recommended as the primary source of added fat. Besides, people adhering to the Mediterranean diet are encouraged to use olive oil (extra virgin olive oil in particular) as their main cooking oil. The reason for this is that olive oil as part of this diet is associated with various health benefits: from reduced risk of heart disease to improved cognitive function. That being said, it is often unclear what type and how much olive oil to use for optimal health benefits. This article guides you through the food list of a typical Medit ..read more

Mediterranean diet is the typical diet of countries located at the Mediterranean sea: Greece, Spain, France, and Italy. Adhering to a Mediterranean-style eating plan is associated with various health benefits, including lower risk of heart disease, cholesterol balance, blood pressure reduction, lower risk of diabetes, metabolic-related health conditions, and cognitive disorders, like depression and dementia. [1][2] This diet focuses on the consumption of whole foods rich in fiber, micronutrients, plant protein, and healthy fats. Here is a list of the main food group included in a standard Med ..read more

Oatmeal claims to help reduce cholesterol, improve elimination (bowel movements), and overall is normally recognized as a health food. There are many potential benefits of oatmeal with no real dangers (unless someone is allergic of course). One question a consumer may have is about what type of oats are best since there are so many options (rolled, steel-cut, quick, thick, etc.)… Let’s begin with information on oatmeal in general. Is oatmeal healthy? Are your oats still healthy by the time you’re actually ready to eat them? One potential concern about oatmeal is what we do to it. Additives an ..read more