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Your Gut Bacteria Controls How You Handle Stress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.drbeh.com/blog/planetary-health-diet-cuts-risk-of-premature-death monthly 0.5 2024-06-12 https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/e7c202e5-786b-49bb-8307-00e872d85f85/Untitled+design.jpg Blog - Planetary Health Diet Cuts Risk of Premature Death - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.drbeh.com/blog/common-sweetener-increases-risk-of-heart-attack-and-stroke monthly 0.5 2024-06-07 https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/97e05e2c-8c66-49a9-8b8f-61c7c4c45a5c/Untitled+design+%281%29.jpg Blog - Common Sweetener Increases Risk of Heart Attack and Stroke - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.drbeh.com/blog/fish-oil-increases-risk-of-stroke-amp-heart-disease monthly 0.5 2024-05-26 https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/7a9ab24d-ab00-4f5e-b7ee-fbb13a7291c3/Untitled+design.jpg Blog - Fish Oil Increases Risk of Stroke & Heart Disease - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.drbeh.com/blog/ultra-processed-foods-increase-risk-of-stroke-amp-cognitive-problems monthly 0.5 2024-05-23 https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/f9388f23-3882-4399-a254-71df34d7e4a3/Untitled+design.jpg Blog - Ultra-processed Foods Increase Risk of Stroke & Cognitive Problems - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.drbeh.com/blog/productive-3gwkp monthly 0.5 2024-05-09 https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/e8443a46-60b1-4e97-a35c-939a3275d5d8/Untitled+design.jpg Blog - Olive Oil Cuts Dementia Risk https://www.drbeh.com/blog/morning-6lk8l monthly 0.5 2024-04-28 https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/c2ef8654-6509-4d56-ad9f-4cb4ba240025/Untitled+design+%283%29.jpg Blog - Vitamin D Fights Cancer by Promoting Gut Health - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.drbeh.com/blog/music-mood-lraal monthly 0.5 2024-04-28 https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/958c4aac-aabf-41da-a854-7196ef9491cb/Untitled+design+%281%29.jpg Blog - Acid Reflux Drugs Worsen Migraine - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.drbeh.com/blog/ultra-processed-foods-increase-risk-of-death monthly 0.5 2024-05-09 https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/8f1b7950-e2de-4c22-ab87-9380a4fce12e/Untitled+design+%281%29.jpg Blog - Ultra-processed Foods Increase Risk of Death - The risk is especially high for those who consumed ready-to-eat products that contained meat, poultry, or seafood. A high risk is also present in those who consume drinks sweetened with sugar or sugar substitutes, dairy-based desserts, and ultra-processed breakfast foods. https://www.drbeh.com/blog/vegan-trends-amp-fried-chicken-ld2xr monthly 0.5 2024-04-19 https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/9bcedfd1-b86e-42a5-8908-95083656bc78/Untitled+design+%285%29.jpg Blog - Your Guide to the Mediterranean Diet - NUTS Nuts are rich in mono- and polyunsaturated fatty acids, fiber, antioxidants, vitamins, and minerals. On top of that, nuts are low in sugar and carbohydrates. Regular consumption of nuts helps promote healthy blood sugar, lipids, and pressure. Nuts are also filling and help curb your appetite. https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/1cfb0bd6-363e-455f-aca0-dc9e267ffcab/Untitled+design+%284%29.jpg Blog - Your Guide to the Mediterranean Diet - OLIVE OIL Olive oil is full of polyunsaturated fatty acids and polyphenols. Olive oil fights inflammation and oxidative stress.. Two major studies (VOLOS and EUROLIVE) have proven the health benefits of olive oil. Use extra-virgin olive oil as much as possible. Extra-virgin olive oil is produced by mechanically pressing olives, without any chemicals. Avoid other vegetable oils like corn and canola which are high in omega-6 fatty acids that promote inflammation. https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/811a496b-adf8-4419-a096-dbe708c2b542/Untitled+design+%2811%29.jpg Blog - Your Guide to the Mediterranean Diet - ALCOHOL Red wine is a part of the Mediterranean diet. The high content of antioxidants like polyphenols is believed to be why the French have a much lower incidence of heart disease despite enjoying such delightfully-sinful foods. However, alcohol has many detrimental effects on the body, including liver disease, impaired cognitive function, obesity, and a weaker immune system. As a rule of thumb, one glass of red wine with dinner three times a week is fine. https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/c9a4032c-3dda-4161-af7b-3859343a69f1/Untitled+design+%286%29.jpg Blog - Your Guide to the Mediterranean Diet - SEAFOOD Fish (especially fatty fish like cod, sardines, and mackerel) and shellfish should be the top source of protein. Marine omega-3 fatty acids are an important reason why the Mediterranean diet has demonstrated significant cardiovascular protective effects. Furthermore, omega-3 fatty acids fight inflammation which underlies many diseases like autoimmune conditions, neurodegenerative disorders, and even cancer. https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/c30f16ff-f80b-4af0-88c0-40c9441ad02d/Untitled+design+%288%29.jpg Blog - Your Guide to the Mediterranean Diet - DAIRY PRODUCTS Dairy products are a rich source of protein, calcium, and vitamins. Regular consumption of dairy products can support bone health and may reduce the risk of diabetes and obesity. Focus on fermented dairy products like cheeses and yogurt as these are rich in probiotics. https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/0941cb9b-14ae-4aa7-91da-b62394a084ff/Untitled+design+%282%29.jpg Blog - Your Guide to the Mediterranean Diet - LEGUMES & WHOLE GRAINS Regular consumption of whole grains lowers the risk of cardiovascular and gastrointestinal disease. The soluble fiber supports a healthy gut microbiome, which positively affects many organ systems. Lastly, whole grains and legumes are a rich source of protein, minerals, and vitamins. https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/fbe62f66-b839-447e-8624-0900c35e7575/Untitled+design+%2810%29.jpg Blog - Your Guide to the Mediterranean Diet - SUGARY FOODS Sugary foods, like pastries, cakes, jams, cookies, sodas, and sweets should be kept to a minimum. Refined carbohydrates, like white bread, are just as bad as sugar. Regular consumption of sugary foods is linked to obesity, heart disease, acne, depression, anxiety, fatigue, and even cancer. On top of that, sugar accelerates the aging process. As much as possible, avoid sugary foods or adding sugar to your food. If you are crave something sweet, reach for some fresh fruit instead. https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/5df1b1c0-5244-4ff6-9a23-aa7b7f43ee85/Untitled+design+%283%29.jpg Blog - Your Guide to the Mediterranean Diet - HERBS & SPICES Who said a healthy diet had to be bland and boring?! Use as many spices and herbs as you like in your cooking! Make use of aromatics (both fresh and dried) to add flavor and color. These herbs and spices are also rich in bioactive phytochemicals that are amazing for health. For example, garlic is full of polyphenols, sulphides, and saponins, which have a host of health benefits. https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/f23cca74-cfe7-4f7b-9170-6ec7cf300ae7/Untitled+design+%281%29.jpg Blog - Your Guide to the Mediterranean Diet - FRUITS & VEGETABLES Lots of vegetables and fruits are one of the cornerstones of the Mediterranean diet. These are a source of fiber, vitamins, and antioxidants. Just adding one extra serving of fruit or vegetables a day can cut the risk of cardiovascular disease by 7% (Dauchet, 2006). Look for fruits and vegetables with bright vibrant colors like red, orange, yellow and purple; these contain the most powerful antioxidants. https://images.squarespace-cdn.com/content/v1/66084bd5788f403ac7e339ea/06a746db-b059-43cc-99c4-5d8f9bb89db8/Untitled+design+%287%29.jpg Blog - Your Guide to the Mediterranean Diet - POULTRY Poultry products like chicken, eggs, and duck, are another major source of protein. 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