With so many people desperate to either lose weight or get healthier, we're bombarded by diets that promise to protect us against a range of diseases and keep us strong, energetic and disease-free. Some of them are pretty dubious, some of them are almost impossible to follow. But some are reasonable, doable and actually have some results to back them up.
The so-called "Mediterranean Diet" is nothing more than the typical diet consumed in countries like Spain, France, Greece and Italy, and even countries like Turkey and Morocco, a region where incidence of heart disease is low. It's also connected with reduced risk of cancer, Parkinson's disease and Alzheimer's disease. But what does it consist of and could it work for you?
1. This is a big olive-growing region, which means olive oil, one of the healthiest fats you can use. And it's easy to add some to your meal. A toss of olive oil and balsamic vinegar on your salad is a much healthier choice than obliterating it with a gloppy, calorie-laden ranch or thousand island dressing. Dip your bread in olive oil as the French and Italians do instead of slathering on the butter.
2. With its mild climate, fresh produce is almost always in season, and its popular dishes tend to be vegetable-heavy even when meat is included. Tomatoes, eggplants and peppers abound in its traditional specialties. Like a lot of non-American cuisines, these regional favorites offer a better balance between plant foods and meat or fish than typical U.S. diets. The more vegetables consumed, the wider variety of health-giving vitamins and minerals are consumed. The Mediterranean diet is very vegetarian-friendly!
3. A diversity of whole grains is consumed in this region including couscous, pilaf, barley, polenta and wild rice. They provide fiber and are high in antioxidants, vitamins and minerals. Whole-grain breads are popular in this region too. All of these are better than processed white rice and white breads in providing fiber and retaining nutrients.
4. Nuts and legumes such as beans find their way into the Mediterranean diet much more often than into U.S. diets. While nuts like almonds, cashews and walnuts are high in calories and fats, they are healthy fats—just eat them in moderation.
5. Don't forget the garlic and onions. These root vegetables, which are found in so much of the region's cuisine, not only give Mediterranean food its delicious and distinctive taste but contain an array of healthful compounds that boost the immune system, lower blood pressure and cholesterol levels, stave off aging diseases and maybe even keep bones strong.
6. Mediterranean diets are heavier in fish than in red meat, for obvious reasons. Fish contains Omega-3 oils which contribute to heart health, help lower blood pressure and decrease blood clotting. They've been shown to be important in warding off heart attacks. And eating more fish helps cut down the unhealthy overeating of meat.
7. You've probably seen Mediterranean herb blends at the store, often with names like "Herbes de Provence." Among the herbs that grow in this region and are associated with its cuisine are basil, oregano, parsley, sage, rosemary and thyme. Herbs have a whole range of healthy benefits in addition to adding flavor and piquancy to food without resorting to oversalting it. They can have immediate benefits in aiding digestion, settling a queasy stomach and helping fight minor infections, colds, sore throats and flu and longer term benefits in protecting against more serious illnesses.
8. That glass of red wine that people in the Mediterranean region like to have with dinner is said to be a health-booster too, helping to ward off heart attacks and some types of cancer—in moderation. Just don't overdo it!
Overall, the Mediterranean diet is a sensible, balanced diet that includes numerous foods with proven health benefits. The fact that it's endorsed by the Mayo Clinic is proof that it's not extreme or faddy, and it's a diet you can actually follow for life.
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Here are three new films to watch this Earth Week that will transport you from pole to pole and introduce you to the scientists and activists working to save our shared home.
1. The Year Earth Changed
Where to Watch: Apple TV+
When to Watch: From April 16
The coronavirus pandemic has brought home the stakes of humanity's impact on the environment. But the lockdowns also proved how quickly nature can recover when humans give it the space. Birds sang in empty cities, whales surfaced in Glacier Bay and capybara roamed the South American suburbs.
The Year Earth Changed captures this unique year with footage from more than 30 lockdowned cities between May 2020 to January 2021. Narrated by renowned wildlife broadcaster David Attenborough, the film explores what positive lessons we can take from the experience of a quieter, less trafficked world.
"What the film shows is that the natural world can bounce back remarkably quickly when we take a step back and reduce our impact as we did during lockdown," executive producer Alice Keens-Soper of BBC Studios Natural History Unit told EcoWatch. "If we are willing to make even small changes to our habits, the natural world can flourish. We need to learn how to co-exist with nature and understand that we are not separate from it- for example if we closed some of our beaches at for a few weeks during the turtle breeding we see that it can make a huge difference to their success. There are many ways that we can adapt our behavior to allow the natural world to thrive as it did in lockdown."
2. After Antarctica
Where to Watch: San Francisco International Film Festival
When to Watch: 12 a.m. PST April 9 to 11:59 p.m. April 18
In 1989, Will Steger led an international team of six scientists and explorers to be the first humans to cross Antarctica by dogsled. Steger and his team weren't just in it for the adventure. They also wanted to draw attention to the ways in which the climate crisis was already transforming the icy continent and to rally support for the renewal of the Antarctic Treaty, which would keep the continent safe from extractive industries.
In After Antarctica, award-winning filmmaker Tasha Van Zandt follows Steger 30 years later as he travels the Arctic this time, reflecting on his original journey and once again bringing awareness to changes in a polar landscape. The film intersperses this contemporary journey with footage from the original expedition, some of which has never been seen before.
"Will's life journey as an explorer and climate activist has led him not only to see more of the polar world than anyone else alive today, but to being an eyewitness to the changes occurring across both poles," Van Zandt told EcoWatch. "But now, these changes are happening in all of our own backyards and we have all become eyewitnesses. Through my journey with Will, I have learned that although we cannot always control change, we can change our response. I feel strongly that this is a message that resonates when we look at the current state of the world, as we each have power and control over how we choose to respond to hardships, and we all have the power to unite with others through collective action around a common goal."
After Antarctica is available to stream once you purchase a ticket to the San Francisco International Film Festival. If you miss it this weekend, it will screen again at the Minneapolis St. Paul International Film Festival from May 13 to May 23.
Tasha Van Zandt
3. The Race to Save the World
Where to Watch: Virtual Cinema
When to Watch: From Earth Day, April 22
While many films about the climate crisis seek to raise awareness about the extent of the problem, The Race to Save the World focuses on the people who are trying to stop it. The film tells the story of climate activists ranging from 15-year-old Aji to 72-year-old Miriam who are working to create a sustainable future. It follows them from the streets to the courtroom to their homes, and explores the impact of their advocacy on their personal lives and relationships.
Emmy award-winning documentary filmmaker Joe Gantz told EcoWatch that he wanted to make a film about climate change, but did not want to depress viewers with overwhelming statistics. Instead, he chose to inspire them by sharing the stories of people trying to make a difference.
"Unless millions of people take to the streets and make their voices heard for a livable future, the politicians are not going to get on board to help make the changes needed for a sustainable future," Gantz told Ecowatch. "I think that The Race To Save The World will energize and inspire people to take action so that future generations, as well as the plants, animals and ecosystems, can survive and thrive on this planet."
Check back with EcoWatch on the morning of Earth Day for a special preview of this inspiring film!