By Bonnie Jenkins, Advanced Natural Wellness

You probably know by now that I’ve never been a big fan of the Atkins way of eating. In fact, I can’t say that I’m sorry to see the recent demise of its popularity. But, like most fads, as soon as one goes away, another one takes it place. And the latest spin is a real corker!

“The Diet Code” is the brainchild of Stephen Lanzalotta, baker who lost half his business to the low-carb craze. According to the marketing hype, the diet is based on the Golden Ratio or Phi, a mathematical value that was used to build the pyramids, help Da Vinci estimate the proportions in his paintings and has since been found to exist most everywhere in nature. And now, says Lanzalotta, it can help you lose weight. Yeah, sure.

Before you jump on this latest weight-loss wagon, know this: The Diet Code is nothing more than the Mediterranean diet all dressed up to sell books. Unfortunately, since the author has snagged a hefty six-figure book advance, it looks like its working.

Club Med

Spin and hype aside, studies consistently show that eating a Mediterranean diet is one of the most effective strategies for lowering the risk of heart disease. It’s pretty darn good for preventing cancer too. And, as a bonus, it’s fairly low cal.

Olive oil is probably the best-known component of the Mediterranean diet. Technically classified as an omega-9, olive oil isn’t an essential fatty acid like the omega-3s found in fish and flaxseed oil. But this monounsaturated fat contains more than 30 phenolic compounds with powerful antioxidant properties. Because of this, olive oil reduces the risk of atherosclerosis and protects against the oxidation of LDL (bad) cholesterol.

One of the most impressive compounds in olive oil is a phenol called hydroxytyrosol, which prevents white blood cells from sticking to blood vessel walls. But to get the most benefit from olive oil, look for extra virgin olive oil since it contains considerably more phenols than later pressings.

But a true Mediterranean diet means more than just adding a splash of olive oil. And it certainly isn’t dependent on some complex mathematical equation or Da Vinci. The real secret to adopting a Mediterranean diet is that the whole is more important than any of the individual components. In fact, in the largest study ever done on the Mediterranean diet – and one of the few to test it in adults of all ages – researchers found that the real power behind this way of eating is the combination of all the foods in the diet. And those who adhere most closely to the diet’s key elements have significantly lower disease rates than those who don’t. Sticking to the Mediterranean diet slashes the risk of developing cardiovascular disease by up to 45 percent and cuts the chances of dying from heart disease by an impressive 31 percent.

Veg Out

Since, at its core, the Mediterranean diet is a whole foods diet, eating a variety of fresh, minimally processed foods can help to prevent cardiovascular disease. And fruits and vegetables, including beans and legumes, take center stage. In fact, recent evidence confirms that eating plenty of fresh fruits, vegetables, legumes and nuts can lower blood pressure, bring down high cholesterol and reduce CRP levels.  Best of all, not only does the Mediterranean diet protect against developing heart disease, researchers at Tufts University have found that people who eat five or more servings of fruits and vegetables a day as part of a low-fat diet are 76 percent less likely to die from cardiovascular disease. Plus, fruits and vegetables are low in calories and fat and very rich in cancer-fighting antioxidants and phytonutrients. They also provide a terrific source of fiber.

Whole grains also play an important role in the Mediterranean diet – a fact that should make this baker-turned-author happy. Whole grain breads, pastas and cereals certainly trump their refined counterparts when it comes to nutrition. Breads made with whole grains are an excellent source of fiber and provide vitamin E and the B vitamins. And, although grains definitely fall in the carb category, whole grains are digested slowly so they won’t cause a spike in your blood pressure – or pack on the pounds.

Fish is another heart-healthy element in the Mediterranean diet, especially fatty fish like salmon, mackerel and sardines. Fish is a rich source of omega-3 fatty acids and including it in your diet several times a week may reduce both LDL cholesterol and triglycerides while boosting HDL (good) cholesterol levels. Research shows that high omega-3 consumption also lowers the risk of atherosclerosis by preventing platelets from sticking together and significantly cuts systolic blood pressure. What’s more, there is evidence that the omega-3 fatty acids in fish can tame C-reactive protein (CRP) and lowers the risk of coronary stenosis (the narrowing of the blood vessels).

But, as I’ve told you before, eating fish has its downside too. Farm-raised fish contains contaminants, especially dioxin and PCBs. And all fish contains some mercury, a toxic heavy metal that accumulates in the body. Best bet: buy only wild-caught fatty fish like salmon and limit your intake to twice a week at most.

To get additional omega-3s, add a marine lipid fish oil supplement to your routine – 1,000 to 3,000 mg. per day. A good quality omega-3 supplement has gone through a purification process which renders if free from mercury and other environmental toxins.

One Last Thing . . .

No authentic Mediterranean meal would be complete without a glass of red wine – a finishing touch which not only aids digestion, but boosts heart health. According to recent studies, red wine undermines atherosclerosis by decreasing the stickiness of blood platelets and by allowing blood vessels to stay flexible. Red wine also inhibits the oxidation of LDL cholesterol.

What makes red wine such a potent protector of cardiovascular health is a polyphenol  called resveratrol, found largely in the skins of red grapes. Studies confirm that resveratrol is a powerful antioxidant that directly impacts the health of blood vessels. But resveratrol may not be the only heart-healthy compound in red wine. Researchers from the U.S. Department of Agriculture recently discovered that pterostilbene, a compound similar to resveratrol, is even more effective at reducing cholesterol. Their studies show that ingesting the pterostilbene in red wine daily caused a 29 percent drop in LDL cholesterol while raising HDL by 7 percent.

Fortunately, adopting a Mediterranean diet doesn’t require moving to Greece or Tuscany – or buying a new diet book. By simply trading in your regular cooking oil for extra virgin olive oil and stocking up on fresh fruits, vegetables, fish and red wine, you can partake in the same heart-healthy benefits Europeans have enjoyed for centuries – and lose weight in the process.

This Just In . . .

Dieting can be depressing for anyone, especially if you crave refined carbs. But a new double-blind, placebo-controlled study has found that chromium picolinate may dampen your yearnings.

The eight-week study, which was published in the Journal of Psychiatric Practice, involved 113 patients with atypical depression. Aytypical depression is the most common type of depression with symptoms that include an increase in appetite, a craving for carbohydrates, weight gain, excessive sleeping, a feeling of heaviness in the limbs and a sensitivity to rejection.

The participants were given either 600 mg. of chromium picolinate or a placebo. By the end of the study, those taking the chromium reported fewer cravings and a reduced appetite. They also experienced better mood and more energy during the day.

Of course, chromium picolinate isn’t a cure-all for the blues. But if you are feeling down and that gallon of ice cream or box of cookies is calling your name, this trace mineral may just help regulate your blood sugar – which helps you control your cravings and ultimately your weight.

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References:

“Chromium picolinate linked with reduced carbohydrate cravings in people with atypical depression.” EurekAlert! 29 September 2005.
“New Book Based on ‘Da Vinci Code’ Diet.” MSNBC. 23 September 2005.

Panagiotakos DB, Pitsavos C, Polychronopoulos E, et al. “Can a Mediterranean diet moderate the development and clinical progression of coronary heart disease? A systematic review.” Medical Science Monitor. 2004;10:RA193-198.

Rimando AM, Nagmani R, Feller DR, et al. “Pterostilbene, a new agonist for the peroxisome proliferator-activated receptor alpha-isoform, lowers plasma lipoproteins and cholesterol in hypercholesterolemic hamsters.” Journal of Agricultural and Food Chemistry. 2005;53:3403-3407.

Trichopoulou A, Bamia C, Trichopoulous D. “Mediterranean diet and survival among patients with coronary heart disease in Greece.” Archives of Internal Medicine. 2005;165:929-935.

Tucker KL. “Dietary Intake and Coronary Heart Disease: A Variety of Nutrients and Phytochemicals Are Important.” Current Treatment Options in Cardiovascular Medicine. 2004;6:291-302.

Turner R, Etienne N, Alonso MG, et al. “Antioxidant and anti-atherogenic activities of olive oil phenolics.” International Journal for Vitamin and Nutrition Research. 2005; 75:61-70.